Flexible Dieting and IIFYM Cookbook: 31 High Protein Recipes to Help You Lose Fat and Build Muscle
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About this ebook
Enjoy these 31 days of High-Protein and Macro-Friendly recipes! Includes calories and macros of everything!
Built for increasing muscle mass due to high protein content, but also losing weight because the macros can fit very nicely into your macro split! Includes many recipes for all occasions such as breakfast, lunch, dinner, dessert, and snacks.
Perfect for anyone who utilizes the concept of Flexible Dieting & IIFYM and wants to add come change into their diet, because it can sometimes become repetitive. This collection of recipes is designed and compiled to help you make the most out of your flexible diet as well as give you a wide variety of different foods to keep your eating habits not only healthy, but delicious as well.
With each recipe, you’ll not only find the ingredients and step by step instructions, but you will also find the proper serving size and calories per serving to make sure you get all the information you need before diving into any one of these delectable dishes.
Sneak peek of the kind of recipes you will find inside:
- Protein PACKED Pancakes
- Chicken Burrito Bowl
- Protein Rich Cheesy Mac n Cheese
- Protein Rice Krispy Treats
- Chocolate Caramel Muffins
- Orange Coconut Bars
- And many more!
I really hope you enjoy trying out these recipes, and I'd love to hear back from you what you think!
Do yourself a favor and check out these recipes!
Dexter Jackson
Dexter is a personal trainer of more than 6 years and a certified nutritionist and dietitian. He has helped his clients get in shape, build muscle, lose weight and create an ever-lasting healthy lifestyle. Dexter was born and raised, and owns his own personal gym in a small town in New Jersey, and his number 1 passion is of course health and fitness, but he has recently begun writing so that he can share everything that he has learned from his experiences and mistakes, so that others can avoid the same kinds of muscle building and dieting myths that many have become a victim to. Dexter hopes to improve his writing skills as he releases more and more content in the health & fitness niche.
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Flexible Dieting and IIFYM Cookbook - Dexter Jackson
Flexible Dieting and IIFYM Cookbook
31 High Protein Recipes to Help You Lose Fat and Build Muscle
Table of Contents
Title Page
Flexible Dieting and IIFYM Cookbook: 31 High Protein Recipes to Help You Lose Fat and Build Muscle
Introduction
Chapter 1: Breakfast
Chapter 2: Lunch
Chapter 3: Dinner
Chapter 4: Desserts
Chapter 5: Small Meals, Snacks, and Sides
Conclusion
Introduction
Chapter 1: Breakfast
Recipe 1: Eggs With an Extra Kick of Macros
Recipe 2: Protein-Packed Pancakes
Recipe 3: Omelette With Spinach and Onion
Recipe 4: Quick and Easy Greek Yogurt with Fruit and Granola
Recipe 5: French Toast with a Kick
Recipe 6: Save-It-For-Later Sausage, Egg, and Cheese Sandwich
Chapter 2: Lunch
Recipe 7: Chicken Burrito Bowl
Recipe 8: Flexible Slow cooker Chicken Tortilla Soup
Recipe 9: Chicken and Cheese Potatoes
Recipe 10: Protein Rich Cheesy Macaroni
Recipe 11: Shellfish and Avocado Salad with Lime
Recipe 12: Zucchini Linguine
Chapter 3: Dinner
Recipe 13: Sweet Potatoes Stuffed With Buffalo Chicken
Recipe 14: Slow cooker Skinny Turkey Chili
Recipe 15: Spinach and Artichoke Casserole
Recipe 16: Healthy Fried Rice
Recipe 17: Bell Peppers Stuffed with Turkey and Cheese
Recipe 18: Chicken Lo Mein
Chapter 4: Desserts
Recipe 19: Protein Rice Krispies Treats
Recipe 20: Crustless Pumpkin Pie
Recipe 21: Vanilla Birthday Cake
Recipe 22: Chocolate Muffins (with Optional Caramel Coconut Icing)
Recipe 23: Chocolate Covered Nut Clusters
Recipe 24: Flourless Chocolate Cup Cake (Not Cupcakes)
Recipe 25: Fruit Pizza
Chapter 5: Small Meals, Snacks, and Sides
Recipe 26: Bacon Cheddar Ranch Cauliflower Salad
Recipe 27: Orange Coconut Bars
Recipe 28: Cranberry Sauce with Pears
Recipe 29: Oatmeal Cookies with White Chocolate Frosting
Recipe 30: Chia Coconut Pudding with Raspberries
Recipe 31: Classic (Flourless) Brownies
Conclusion
Introduction
Hello, reader, and welcome to Flexible Dieting and
If It Fits Your Macros Cookbook: 31 High Protein Recipes to Help You Lose Fat and Build Muscle.
This collection of recipes is designed and compiled to help you make the most out of your flexible diet as well as give you a wide variety of different foods to keep your eating habits not only healthy, but delicious as well.
With each recipe, you’ll not only find the ingredients and step by step instructions, but you will also find the proper serving size and calories per serving to make sure you get all the information you need before diving into any one of these delectable dishes.
I would like to thank each and every one of you who picked this book up. I hope you enjoy every last one of the recipes in this book and share them with your friends and family.
Chapter 1: Breakfast
The problems with so many common breakfast foods that most people pick up from grocery stores are twofold: The food may either be unhealthy and won’t fit into your flexible dieting plan, or if the foods do fit into your plan, they may not fill you up as much as you’d hoped. Both of these can become serious issues (especially if you face the same problem day after day) and can lead you to break away from your daily routine.
You don’t have to worry any longer, readers! I’ve done the research and experimentation for you and have formed this comprehensive list of recipes to help you stay within your dietary limits while filling you up.
Recipe 1: Eggs With an Extra Kick of Macros
Serving Size: ½ skillet (2 eggs)
Time you will need to prepare your ingredients: 15 minutes
Time you will need to cook any ingredients: 10 minutes
Total Time to prepare and cook the meal: 25 minutes
Nutritional Information for one serving:
● Total Cals: 353 calories
● Protein: 21.9 grams
● Fat: 17 grams
● Fiber: 11 grams
● Carbohydrates: 30 grams
Ingredients:
● 4 large eggs (preferably organic)
● ½ a small onion (diced)
○ I prefer sweet onions, but you can use white or red if you like the flavor of either more.
● 1 Cup yellow squash (cubed)
● ½ a bell pepper (diced)
○ Like the onions, the color you use is up to you (I like the orange peppers personally.)
● 2 Cups kale (destemmed and chopped)
● ½ Cup blueberries (preferably organic or wild)
● 1 ripe avocado (sliced)
● 1 Tablespoon coconut oil
● 1 clove of fresh garlic (chopped or minced)
○ Garlic is entirely optional. Some people like it, some people don’t.
● Salt
● Pepper
Directions:
Clean all of your vegetables and cut them according to the recipe. The cutting styles listed with the appropriate ingredients above are designed to help each of the different vegetables cook the quickest and, therefore, the most even.
Place a large skillet on the stove and crank the heat to medium, then drop the coconut