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Macro-Friendly Meals

Eating right doesn't have to be boring! Here are some of my favorite and tastiest macro-friendly meals.

macro friendly meals

Cheesy Ham Scramble

Let's face it—eating eggs every morning can get pretty boring if you're not creative. But eggs also happen to be a true muscle-building superfood, so it's in your best interest to make sure they're a staple in your diet. I recommend eating eggs most days, if not every day, due to the benefits they impart: Research shows that whole eggs can help promote muscle growth, strength, even fat loss. Egg whites are a very high-quality protein, and the yolks provide critical fats and micronutrients that provide those muscle-boosting and fat-loss-enhancing benefits.

Eggs don't have to be boring, though, and you don't need a laundry list of fancy ingredients to keep your breakfasts interesting. Who has the time to cook an elaborate meal every morning, let alone go shopping for a ton of ingredients you'll only use for one meal? You have better things to do—like train.

In these first few recipes, I'll show you not only how to make four different egg meals, but also how to make those meals with the same three main ingredients: Eggs, deli ham, and reduced-fat cheese (shredded or sliced). That way, you can buy these three ingredients once and still a get good variety of meals out of them.

Worried about cholesterol from eggs? Don't be!

Research shows that the cholesterol from eggs does not negatively influence your cholesterol levels, but may actually have a positive effect. Plus, cholesterol is actually important for muscle growth and strength gains. Research shows that those eating a higher cholesterol diet gain significantly (about twice as much) more strength and muscle mass when following a weight-training program. Only if you have a family history of high cholesterol or have cholesterol issues yourself, then you may need to be careful about your egg yolk consumption. But I'm only saying that because it's tough for me to give medical advice online without working with someone on a one-on-one basis. As the newer research is suggesting that even those with high cholesterol can consume several egg yolks per day. But that's for you and the medical expert working with you on your cholesterol issues to decide.

Watch my video on why eggs are so important for building muscle mass and strength:

So you should try to get in eggs every single day if you're serious about maximizing your results in the gym. But I know that eating eggs every single day can get very boring. That's why I have a TON of egg recipes that I use to keep my egg consumption from getting unpalatable. Armed with so many recipes, I never get bored of eggs. In fact, my egg meals are usually one of my favorite meals of the day. But maybe that's because I know the benefits they are providing me.

One of my favorite ways to prepare eggs is my Cheesy Ham Scramble. 

With the low-fat ham and low-fat cheese, it's a protein power house with almost no carbs whatsoever. That makes it great for those who are keeping carbs extremely low. And those who are eating a higher carb diet can simply have this dish with some Whole-wheat or Ezekiel toast, some fruit, a bowl of oatmeal, or any other carb dish you want. 

I typically add 2-3 slices (about 2-3 ounces) of low fat deli ham. 

Many people are worried about the nitrites used in cured deli meats like ham. But let me set the record straight ad give you the real deal on nitrites. For starters, unprocessed meat, such as steak, contains nitrite. And while processed meats contain more nitrites than unprocessed meats, the difference is far less than many had originally claimed. Do nitrites cause cancer? There is some very weak association between diets higher in nitrites and cancer rates. But the research is weak at best. It appears that the amount of nitrites that is associated with an increased risk of cancer is a ridiculously high amount of nitrites and far beyond the amount that you would ever consume in a single day.

Nitrites in normal amounts are actually healthy and can aid performance and muscle growth! 

Surprised by this statement? It's not at all surprising when you consider the real science behind it. Most of you are familiar with nitric oxide (NO) and the fact that it relaxes blood vessels to increase blood flow. This is very beneficial for cardiovascular health as it keeps your blood vessels functioning properly and prevents them from getting "stiff" as we age. It also helps to deliver more blood flow to tissues like muscle fibers, which has been shown to increase endurance and strength during workouts. It also enhances the muscle pump during workouts. A bigger muscle pump places a bigger stretch on the muscle cells membranes, which instigates chemical reactions that instigate long-term muscle growth

But how do nitrites relate to nitric oxide (NO)?

This is all due to the nitrate-nitrite- nitric oxide pathway. The chemical symbol for nitric oxide is NO. And the chemical symbol for nitrites is NO2-. In the bloodstream, nitrite is readily reduced by several enzymes, which means that it loses one of its oxygens and is essentially converted into NO.


  • 3 Large whole eggs and 1 large egg white (scrambled)
  • 2-3 Slices (2-3 oz) of low-fat ham (sliced)
  • 2 Slices (2 oz.) low-fat cheese or 1/4 cup shredded cheese
  • 1 Pat grass-fed butter


Coat skillet with a pad of grass-fed butter or teaspoon of olive oil. Cook ham until slightly browned. Add scrambled eggs to the cooked ham in the skillet. Add cheese Stir frequently with spatula until all ingredients are mixed thoroughly and eggs are cooked to desired doneness. transfer egg, ham and cheese mixture from skillet to plate and eat.

Nutrition Info*

  • Calories: 500
  • Protein: 50 g
  • Carbs: 3
  • Fat: 25 g

*With 3 slices of ham

Egg and Ham Cup

Each egg and ham cup provides about 15 grams of protein. Depending on your diet and body weight, you will want to eat about 2-3 cups.


  • 1 Slice low-fat deli ham
  • 1 Large egg
  • 1 Slice tomato
  • 2 tbsp (14 g) shredded low-fat cheddar cheese


Preheat the oven to 375°F. Spray the cups of a muffin tin with nonstick cooking spray. Press the ham slice into the muffin tin cup, forming a ham cup. Place the tomato slice in the cup. Crack the egg and drop it in on top of the tomato. Repeat this process for as many egg ham cups as you plan to make. Place the muffin tin in the oven and bake for 10 to 15 minutes, or until the egg is almost cooked. Top with cheese and bake for an additional 3 to 5 minutes to melt the cheese. Let cool for a few minutes, then use a spatula to transfer carefully to a plate. Depending on your diet, eat with your choice of carbs such as a piece of fruit, oats, whole-wheat bread, etc.

Nutrition Info

  • Calories: 144
  • Protein: 15 g
  • Carbs: 2 g
  • Fat: 8 g

Ham and Cheese Omelette

Another simple, delicious way to do eggs, ham, and cheese is to make an omelet. Here's the recipe:


  • 3 Slices low-fat deli ham
  • 3 Whole eggs
  • 1/4 Cup (1 oz or 28 grams) shredded reduced-fat cheddar cheese
  • 1 Pat grass-fed butter


Whisk eggs in a bowl. In a pan, fry the ham for about 2-3 minutes per side. Melt pat of butter in a separate pan. Add eggs to buttered pan and allow the eggs to cook until firm. Once firm, carefully flip the eggs over to cook on the other side. Add ham and cheese to one side of the eggs, then flip the other side of the eggs on top. Flip the eggs in the pan and cook until cheese is melted. Place omelet on a plate and eat!

Nutrition Info

  • Calories: 410
  • Protein: 40 g
  • Carbs: 5 g
  • Fat: 25 g

Egg and Ham Stack

For those who prefer their eggs fried, this recipe is for you. You stack the fried eggs on top of fried ham and coat each with melted cheese. Yes, it's delicious as it sounds.


  • 3 Slices low-fat deli ham
  • 3 Whole eggs
  • 1/4 Cup (1 oz or 28 grams) shredded reduced-fat cheddar cheese
  • 1 Pat grass-fed butter


In a pan, fry ham for about 2-3 minutes per side. Melt pat of butter in a separate pan. Add eggs to butter pan and fry them to your liking, cooking both sides. Once you flip the ham slices and eggs (in separate pans), sprinkle shredded cheese onto both of them. Remove the ham from the pan and spread the slices out on a dish as flat as possible, cheese side up. Place the fried eggs on top of the ham and serve. Cut the egg and ham underneath so that each bite delivers egg, ham and cheese.

Nutrition Info

  • Calories: 410 
  • Protein: 40 g
  • Carbs: 5 g
  • Fat: 25 g

Sweet Potato Omelette

I'll admit, this recipe at first glance does not sound like a winner. But if you love a bit of sweet and salty, then this is one you have to try. It's also perfect for those of you who don't know what to do with those leftover baked sweet potatoes. I typically have one very high carb day once a week. So every weekend I end up baking a bunch of sweet potatoes and usually overestimate how many I can slam down in one day. The next day I tend to have a few cold sweet potatoes left sitting in the fridge. And that is the real impetus of this recipe.

This recipe is also great for those of you who are bored silly with the same ol' eggs every morning. You should shoot for 3 whole eggs every day since research shows that those getting in 3 yolks every day experience a doubling of their strength and muscle mass gains as compared to those eating just whites sans the yolks. Plus, research shows that eating 3 yolks per day raises HDL (good) cholesterol levels.

Make no mistake about it, this recipe uses a baked sweet potato and not a yam, regardless of what the produce manager calls it at your local market. There are two main types of sweet potatoes. One has orange flesh and a reddish skin, while the other has a yellow flesh and lighter skin. But both come to a point at their ends. True yams are not even related to sweet potatoes. They tend to be bigger than sweet potatoes and the skin is brown or black and tend to resemble bark from a tree. In Los Angeles, my local Ralph's grocery store lists the yellow-fleshed sweet potato as a sweet potato and the orange-fleshed sweet potato as a yam. WRONG! At least it's worth a good laugh. I make this recipe using the orange sweet potato—or yam, as my grocer incorrectly calls it!

This is the perfect recipe for your second breakfast. Remember your first breakfast should be a whey protein shake and maybe a piece of fruit as soon as you wake up to stop the catabolism from the night before. The 30-60 minutes later you follow with a hold food breakfast of protein (preferably) and slow carbs, such as oatmeal, or in this case, a sweet potato.


  • 3 Large whole eggs
  • 1 Medium baked sweet potato
  • 3 Slices lean turkey bacon
  • 1/4 Cup shredded cheese
  • 1 Tbsp low-fat sour cream


Peel sweet potato and mash the flesh. Reheat it in a skillet or in the microwave. Cook turkey bacon in a skillet to desired doneness. Once turkey is done, scramble the eggs and pour them into a non-stick skillet set at medium heat. Cover the entire skillet surface in a thin layer of egg. Let the egg set and then carefully flip it over. Spread sweet potato on one side of the eggs. Sprinkle cheese on top of sweet potato. Place bacon on top of cheese and sweet potato. Spread sour cream on top of bacon. Fold egg over in half and let sit for a minute or two. Flip omelette over and let sit for a minute or two. Remove from heat and place on plate. Add salt and pepper as desired and enjoy!

Nutritional Info

  • Calories: 485
  • Protein: 37 g
  • Carbs: 27 g
  • Fat: 24 g

Green Eggs and Chicken

Even I have to admit that eggs can get boring after a few hundred mornings. So why not boost your egg protein with other forms of protein, like chicken. And while you're at it, why not add the power of antioxidants and other critical micronutrients and phytochemicals from broccoli and spinach—hence the green in the "green eggs and chicken"!

Broccoli and spinach are two of my favorite veggies.

Broccoli not only provides a seriously powerful cancer fighter called sulforaphane, but the estrogen fighter, and therefore testosterone booster—DIM. For more info on these read my 10 Power Foods article in my Nutrition section by clicking here. And spinach is a good source of the amino acid glutamine, which is critical for muscle recovery and growth, as well as keeping your immune system functioning to keep you from getting sick and missing gym time. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength and power. In addition, spinach is one of the richest sources of 20-beta-ecdysterone, a phytochemical that protects plants from insects, but has powerful anabolic properties in humans. It boosts protein synthesis, the process that makes muscle grow. And it also provides the carotenoids lutein and zeaxanthin, which not only enhance eye health, but keep skin elasticity up,


  • 3 Large whole eggs (scrambled)
  • 6 oz. Chicken breast (chopped)
  • ½ Cup chopped broccoli
  • 1 Cup raw baby spinach
  • 1 Tbsp olive oil


Coat a skillet with olive oil and cook chicken. Halfway through cooking chicken, add broccoli to skillet. After chicken is thoroughly cooked, add eggs and then spinach. Stir frequently until all ingredients are mixed thoroughly and eggs are cooked to desired doneness and plate it. Add salt and pepper if desired, and ENJOY!

Nutrition Info

  • Calories: 548
  • Protein: 60 g
  • Carbs: 5
  • Fat: 32 g*
  • Sodium: 310 mg

*Yes, that's a lot of fat, but it's from healthy monounsaturated fats in the olive oil, as well as muscle-boosting fats in the egg yolks. Besides, there's no need to worry about fat when you are only getting in 5 grams of carbs from this dish!

Turkey Swiss Avocado Roll Melts

Most of my diets work through the simple reduction of carbohydrates. That's because to build muscle you don't ever want to reduce protein intake. And even fat intake needs to stay moderate, especially for men, to keep testosterone levels up. That leaves carbs as the best source of food to cut in an effort to drop calories and body fat.

For those of you who are new to not having a big loaded baked potato, or mound of rice, or pasta on the side of your steak, fish, or chicken breast, going low carb can be tough. This is especially true at lunch when many of you would like to grab a good ol' turkey sandwich. But I do have a tasty alternative that will have you forgetting that lunch meat was ever designed to go in between two slices of bread.

My Low-Carb Turkey, Swiss, Avocado Roll Melt is just the thing you are looking for when it comes to a high-protein low-carb lunch or snack. It's easy to make AND delicious. And you can have it hot or cold.


  • 4 Slices (4 oz) low-fat deli turkey breast
  • 2 Slices low-fat Swiss cheese (or any low-fat cheese you prefer)
  • 1/2 Small avocado
  • 1 tsp olive oil salt and pepper


Pour oil in frying pan and heat on medium-low heat Lay out the fours slices of turkey as flat as possible Slice each slice of cheese into 4 strips Slice the half avocado into 4 long pieces. Place on strip of cheese in the middle of each slice of turkey breast Place one piece of avocado on top of each strip of cheese Place a strip of cheese on top of the avocado Roll the turkey up into a tube Place turkey rolls in frying pan until brown and then flip over and brown other side until the cheese is slightly melted and avocado is soft. Take out of pan, add salt and pepper to taste, and enjoy!

*Note - if you don't want it warm, you can also skip the cooking and have them cold.

Nutrition Info

  • Calories: 340
  • Protein: 40 g
  • Carbs: 11 g
  • Fat: 15 g

Greek Chicken Salad

One of my favorite ways to use up leftover grilled chicken breast is to make a Greek salad with it. Combined with feta cheese, it's a protein powerhouse with few carbs.

Using fresh tomatoes, cucumbers and onions gets you a good dose of veggies, which are important for keeping you healthy and growing. And if you're dieting, this makes a great meal that will satisfy your taste buds and keep you full. You can also swap out the chicken for canned tuna if you're tired of eating regular tuna salad. Or leave out the chicken and tuna and keep the protein to just the feta cheese, and eat this as a side salad with your main meal. Either way, you can also add olives if you'd like to really make it authentic.

The ingredients are minimal as well as easy to find at your local market and prep time takes only a few minutes of chopping the ingredients. So we're talking about a quick, simple recipe that packs tons of protein. Hard to beat that!


  • 2 Medium tomatoes (chopped into quarters) or 14 cherry tomatoes
  • 1 Cucumber, sliced
  • 1/2 Medium onion, sliced
  • 2 oz Reduced-fat feta cheese
  • 1 tablespoon olive oil
  • 1 Tablespoon red-wine vinegar
  • 6 oz Chicken breast
  • Dried oregano (to taste)
  • Salt and ground pepper (to taste)


After cutting all vegetables, add them to a large bowl. Crumble in feta cheese. Add oil and vinegar and mix well. Sprinkle oregano, salt, and pepper to taste.

Nutrition Info (With Chicken)

  • Calories: 515
  • Protein: 56 g
  • Carbs: 21 g
  • Fat: 24 g

Nutrition Info (Without Chicken)

  • Calories: 330
  • Protein: 17 g
  • Carbs: 21 g
  • Fat: 22 g

Ukrainian Joe

Since 3 eggs only provide about 18 grams of protein, eating 3 eggs is not quite enough for most guys trying to add muscle. Sure, you can eat more eggs, but that often gets boring. A great way that I have found to beef up eggs is literally by adding beef—and one of my favorite beef and egg combos is known as a Ukrainian Joe.

Beef is a great protein source and that's not just because it is packed full of quality amino acids. Beef is also a great source of zinc, which is critical for promoting muscle growth. For more on zinc, read my ZMA Ingredient Breakdown in my Supplement section. And if you buy beef from grass-fed cattle then you also get some omega-3 fats and conjugated linoleic acid (CLA), which both help you recover, build muscle, drop fat, and provide a boat load of health benefits.

Fear Not. If you're worried about all the fat from combining beef with egg yolks, don't be. Even the saturated fat in beef is important for you because research shows that it helps to maintain higher testosterone levels. A Ukrainian Joe also provides spinach, which is one of the best leafy greens you can eat since it provides glutamine, beta-ecdysterone and octacosanol, which all promote muscle growth. Then there's onions, which contain high levels of the antioxidant quercetin. Quercetin helps prevent plaque build up in coronary arteries, and also has an anti-inflammatory effect that may help you recover from a grueling workout. Recent research has also shown that quercetin can boost muscle endurance. On top of that, literally there's reduced fat cheese and Greek yogurt, for a dairy boost of more quality protein.

This makes a great high protein, low-carb meal that is good for breakfast, or even as dinner.


  • 3 Whole eggs
  • 4 oz. Lean ground beef (preferably grass fed)
  • 1/8 Cup reduced fat shredded cheese (any kind you prefer)
  • 1/2 Cup reduced fat Greek yogurt
  • 2 Cups spinach
  • 1/2 Onion


Brown ground beef in skillet. As beef is browning, add chopped onion to the skillet. Pour scrambled eggs into the skillet. As eggs are hardening, add spinach to the skillet and mix in. Once the eggs are firm and the spinach is wilted, add cheese and quickly place the mixture on a plate. Top with Greek yogurt and mix in yogurt as you eat it.

Nutrition Info

  • Calories: 570
  • Protein: 58 g
  • Carbs: 12
  • Fat: 30 g

Low-Carb Spicy Tuna Rolls

I LOVE sushi. But this isn't actually a sushi recipe. It's a canned tuna recipe inspired by sushi rolls. Of course, sushi rolls are loaded with rice, which is great when you're in a higher-carb phase. But when you're slashing carbs, sushi rolls are not the best option. What is a good low-carb option?

I have numerous recipes on the site that make great low-carb meals. My spicy tuna rolls are yet another meal option that turns up the taste on typical ho-hum, low-carb dieting. But you don't need to be a sushi chef to make them because it uses regular canned tuna, but adds some Japanese flair. After all, canned tuna can use all the help in the world to keep it from getting to be a very boring staple in a high-protein meal plan.

The main piece of Japanese flavor added to this meal is nori. Nori is basically thin flat sheets of seaweed—that's what they roll the fish and rice in to make sushi rolls. And while nori was once a hard commodity to find unless you had an Asian market in town, you can now find sheets of nori at Trader Joe's, Costco, Whole Foods and even most large grocery-store chains. Though nori comes in a variety of sizes with sheets as large as a piece of 8" x 10" paper, this recipe works best with sheets of nori that are about 2" x 3" or so. But it doesn't really matter what size you use. Nori also comes in a variety of seasoned or plain. Use whatever you prefer.

Another touch of Japanese flavor that I add to this recipe is furikake. This usually consists of chopped nori, sesame seeds, salt and sometimes dried fish. I sprinkle it in the tuna salad and mix it in. However, it's not critical to add this ingredient since it's hard to find at places other than Asian markets.

Once I mix the tuna salad I typically sit and make each roll individually and eat them immediately. This keeps the nori crispy. But if you prefer your nori softer, or a bit soggy, you can make all of the rolls beforehand and eat them after they are all made.


  • 5-7 oz. Can of albacore tuna in water (drained)
  • 10-12 Pieces of nori (about 2" x 3")
  • 1 Tbsp light mayo
  • 1 Tsp Dijon mustard (or any mustard you prefer)
  • 1/4 Onion (chopped)
  • 1/2 Celery stalk (chopped)
  • 1 Tbsp furikake (optional)
  • 1/4 Tsp ground chili pepper
  • Salt and pepper (optional)


Place tuna in a bowl and smash up with a fork. Add all ingredients to the bowl and mix thoroughly. Scoop a small amount of tuna salad into the middle of a sheet of nori and roll nori into a tube. Makes about 10-12 rolls.

Nutrition Info*

  • Calories: 260
  • Protein: 40 g
  • Carbs: 5 g
  • Fat: 9 g

*Using entire can of tuna

Romaine Chicken Wrap

If you're smart, when you cook protein, like chicken breasts, you cook up a few in bulk to use throughout the week.

Then you can use the already cooked chicken for a quick stir fry, to add to scrambled eggs (like my Green Eggs and Chicken recipe), make chicken salad, or to just eat plain and cold in a pinch. Another great way to use a pre-cooked chicken breast is to make my Romaine Chicken Wraps. Once you've tried them, I can guarantee that you'll be addicted to this simple, tasty, high protein, low-carb treat that's perfect for lunch or any time of day that you want some quality protein.


  • 1 6-ounce chicken breast (pre-cooked and sliced lengthwise into 6 long pieces)
  • 1 Slice of low-fat Swiss cheese, or any cheese (sliced into 6 long strips)
  • 6 Romaine lettuce leaves
  • 1/4 Bell pepper (sliced into 6 long pieces)
  • 1/8 Onion (sliced lengthwise)
  • 1 Tbsp lite mayo
  • 1 Tsp organic ketchup
  • 1 Tsp dill relish (NOT sweet relish)


Combine mayo, ketchup and relish in a small bowl to make a Thousand Island dressing. Hold one leaf of Romaine lettuce and add one slice of chicken, one slice of cheese, one slice of bell pepper, and a few slices of onion. Top with some dressing and salt and pepper if you prefer. Repeat directions 2 and 3 for five more times to make 6 Romaine Chicken Wraps and enjoy.

Nutrition Info*

  • Calories: 300
  • Protein: 48 g
  • Carbs: 8 g
  • Fat: 8 g

*For 6 wraps

Low-Carb Stuffed Peppers

Many people complain to me that the major problem with dropping carbs while dieting is that the meals get BORING. That's completely foreign to me, as I have a million recipes that have me rarely missing carbs. And most of them are very easy. I am far from being a chef. So if I can make a meal, I guarantee that most of you can, too.

Here is yet another delicious low-carb meal that will have you forgetting all about carbs: Low-carb stuffed peppers. They're quick, easy, delicious, and can help build lean muscle while you're dropping body fat.


  • 4 Bell peppers (cleaned of seeds and tops removed; I prefer orange, red and yellow ones, but green ones are great, too)
  • 1 Pound lean ground beef (or ground turkey or chicken)
  • 1 Cup reduced-fat shredded cheese (mozzarella, cheddar or a blend)
  • 1/2 Onion (chopped)
  • 14-16 oz. Can diced tomatoes
  • 4 Garlic cloves (sliced or diced)
  • 1 Cup marinara sauce
  • 1 Tbsp olive oil
  • Seasoning (I prefer a bit of Italian seasoning)
  • Salt and pepper to taste


Preheat oven to 375 degrees F. Saute onion and garlic in olive oil. Brown meat in a large pan. Cut the tops off the peppers and remove seeds. Dice the tops of the peppers and add to onion and garlic. Open tomatoes and drain the water from the can into the baking dish you will place the stuffed peppers in to cook. Add tomatoes, 1/2 cup marinara sauce and the sauteed onions, garlic and peppers to the browned meat. Add seasoning, salt and pepper and mix well while heating over low-medium heat for 5-10 minutes.

Remove meat mixture from heat and stir in 1/2 cup of shredded cheese. Fill the peppers with the meat mixture. Place stuffed peppers in the baking dish with the bottom of the peppers in the water from the can of tomatoes. Top the peppers with a generous amount of sauce. Mound the remaining shredded cheese on the peppers. Place peppers in oven for 15-20 minutes or until cheese is golden brown. Makes 4 stuffed peppers

Nutrition Info*

  • Calories: 370
  • Protein: 32 g
  • Carbs: 15 g
  • Fat: 18 g

*Per stuffed pepper (with extra lean ground beef)

Low-Carb Lobster Boat

Growing up in New England, I acquired quite the taste for Maine lobster. In fact, I would list Maine lobster as one of my favorite foods of all time. It has a sweet, buttery flavor, is high in protein and almost devoid of all carbs and fat. It's tough to beat in my book. As a kid, one of my favorite dishes to order when we vacationed in New England beach towns was a lobster boat. 

If you're not familiar with what this is, it is basically a lobster salad sandwich. It's made with hunks of fresh lobster meat, mayo, usually onion, celery and other diced vegetables, and lemon, and served on a soft hoagie-style bun. In my opinion, it is to die for when done right. But being that I prefer to keep very lean year round, I have to keep my carb intake curbed most of the time.

And that's never a problem when you can think outside the box, or bun in this case. Here is my recipe for a VERY low-carb, VERY high protein, and VERY delicious low-carb lobster boat. Of course, if you don't like lobster then you can substitute tuna, leftover chicken, canned chicken, or canned crab:


  • 6-8 Ounces lobster (usually claw meat, but any part will do)
  • 1 Tbsp lite mayo
  • Juice from ¼ of a lemon
  • 1/4 Bell pepper diced
  • 1/4 Onion diced
  • 1 Stalk celery diced
  • 3-4 Romaine heart leaves
  • Salt and pepper, and other spices to taste


Remove lobster meat from shell and cut or tear into chunks and place in a bowl. Add diced vegetables to the lobster then mix in the mayo, lemon juice and spices to taste to make lobster salad. Fill the Romaine heart leaves with the lobster salad and eat with your hands. ENJOY!

Nutrition Info*

  • Calories: 260
  • Protein: 42 g
  • Carbs: 8 g
  • Fat: 6 g

*For 8 oz. lobster meat

Beef Stir Fry

This delicious high-protein dish is very low carb and very low in sodium.

I'm not one of those sodium nuts who warn you about the dangers of sodium. So don't think that just because this is a low sodium meal that I preach eating low sodium all the time. The ONLY time that I suggest you worry about sodium is the week before you want to be ripped as humanly possible. The rest of the time you actually want to consume adequate amounts of sodium. Sodium is important for muscle contractions. Plus, if you eat low sodium year round, then it will be more difficult to drop your body water and look ultra-ripped.

All that being said, this is one of the meals that I use in the week before a big photo shoot or video shoot. But it's also a great low carb meal for any time. If you're eating this at a time when sodium is not an issue then simply add salt as desired.


  • 8 oz. Lean ground beef
  • ¼ Medium onion (sliced)
  • ¼ Medium green bell pepper (sliced)
  • ¼ Medium red bell pepper (sliced)
  • 1 Tbsp crushed chili pepper
  • 1 Tsp roasted sesame seeds
  • 1 Tbsp balsamic vinegar


Brown ground beef in skillet. As beef is browning, add sliced onion and peppers. Add chili pepper, sesame seeds and vinegar and continue stirring as it cooks. Once beef is browned and vegetables are to desired doneness place ingredients on a plate and eat.

Nutrition Info

  • Calories: 416
  • Protein: 50 g
  • Carbs: 6
  • Fat: 24 g
  • Sodium: 190 mg

Pro JYM Pudding

Making an outstanding Pro JYM protein shake is as easy as pouring water in your shaker cup followed by 1-2 scoops of your favorite flavor of Pro JYM. You won't believe that a protein powder mixed in just water could taste so rich, creamy, and delicious. I wanted to ensure that Pro JYM was a protein shake you looked forward to drinking every day. After all, if you want to be as lean and muscular as possible, then you know it requires some strict dieting. Having a protein shake that blows you away with flavor and texture, yet allows you to stay within your daily macros, can make a huge difference on how well you can stick with your diet. Yes, you can even use milk (or almond milk as some prefer) to mix Pro JYM in, as long as it fits your macros.

Despite how good it is to simply mix and drink Pro JYM, sometimes you want options. And eating your protein is often more enjoyable than drinking it. Research actually shows that the thicker you make your protein shake, the more satiated you are and the less hungrier you get later. That's a great trick for those dieting to maximize fat loss. To get your protein shake the thickest, you can turn it into a pudding.

You can find many protein pudding recipes online. Some are quite complex. And depending on your diet, many involve ingredients, or a combination of enough ingredients, to knock you off your daily macro count for the day. With Pro JYM, all you need is Greek yogurt to make the most delicious protein pudding that is simple to make and will work with any diet, regardless of how strict it is.


  • 1 Scoop Pro JYM (use any flavor of Pro JYM you like)
  • 8 oz Fat-free Greek yogurt (or reduced-fat)
  • 2-4 Tablespoons water


Place yogurt in a bowl that's large enough to mix in. Add one scoop of Pro JYM and mix into the yogurt. Adding a few tablespoons of water while mixing the protein into the yogurt helps to keep the protein powder from getting kicked out of the bowl as you mix. It also helps the protein powder mix into the yogurt better without leaving any "gritty" areas as can happen if the protein isn't thoroughly mixed into the yogurt. Add as much water as you like to create the best consistency for your palate. Place the bowl in the refrigerator for 30-60 minutes. You can also opt to place it in the freezer to create more of an ice-cream consistency. Or, you can skip this step entirely and eat the Greek Pro JYM pudding immediately. Eat. Enjoy. And grow!

Nutrition Info*

  • Calories: 280
  • Protein: 47 g
  • Carbs: 17 g
  • Fat: 3 g

*Using 8 oz. fat-free Fage Greek yogurt and 1 scoop Pro JYM


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