101 Warrior Recipes

TAC-Food: 101 Warrior
101 Warrior Recipes

Page 1
TAC-Food: 101 Warrior Recipes

Copyright 2010 TACFIT Commando. All rights reserved.
Important: You may PRINT one copy of this manual for
personal use (you have our full permission).
Disclaimer: The information in this book is presented in good
faith, but no warranty is given, nor results guaranteed. Since
we have no control over physical conditions surrounding the
application of information in this book the author and
publisher disclaim any liability for untoward results including
(but not limited to) any injuries or damages arising out of any
persons attempt to rely upon any information herein
contained. The exercises described in this book are for
information purposes, and may be too strenuous or even
dangerous for some people. The reader should consult a
physician before starting this or any other exercise programs.
TACFIT is a registered mark of Sconik International, LLC. Clubbell,
Intu-Flow, and Circular Strength Training are registered trademarks
of RMAX.tv Productions.
101 Warrior Recipes

Page 2
The TACFIT 4-Day Diet

This collection of healthy recipes is meant to support the TACFIT 4-Day Diet, which you
received as part of your TACFIT Commando Deployment Kit.
Please read the entire TACFIT 4-Day Diet document before you begin following this eating
plan.
The bottom of each recipe page has been marked with an indicator to help you see at a glance
which day of the Diet a particular meal fits into. Use it to help plan your nutrition ahead, so
you can be more prepared than the challenges you face.
Thanks very much to our colleagues who donated some of their favorite healthy recipes for
use in this book: Mike Truth About Abs Geary, Dave The Muscle Cook Ruel, the guys from
Primal Blueprint, Isabel and team at The Diet Solution, Sean Barker, Jim Romig and the Wolf
Pack, and Bodyweightcoach.com.
101 Warrior Recipes

Page 3
Pitza
This is a personal pizza on pita bread.
Clever name eh?
1) Evenly spread hummus, olive oil, and crushed garlic on pita.
2) Spread out cheeses and throw veggies on top of that.
3) Season and the toss in oven at 350 F for 10-14 minutes.
Ingredients:
Enjoy!
a (I like
1 Whole wheat pit
Food For Life)
tomato
2 Tbs. sun-dried
hummus
garlic
1/4 Tsp. crushed
(extra
1/4 Tsp. olive oil
g)
virgin, first cold pressin
dded
1/4 Cup both shre
d
mozzarella and crumble
feta
opped
1/4 Cup finely ch
s,
red onions, bell pepper
and tomatoes
oregano,
A few shakes of
,
basil, parsley, marjoram
black pepper, garlic
powder, and onion
powder
Use This Recipe On The Following TAC-Food Diet Days
Carb Load
Protein+
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101 Warrior Recipes

Page 4
Masala Curry Egg Scramble

1) Heat coconut oil in pan over medium heat.
2) Add garlic, onions, peppers, and tomatoes.
3) Mix about and saut for 3-5 minutes.
4) Meanwhile, beat eggs and seasoning together.
5) Add lentils, quinoa, and greens into pan, cook for 1-2 minutes then add eggs.
Ingredients:
6) Scramble in pan and let cook 3-5 minutes.
ion
1 Cup chopped on
ped
1/2 Cup both chop
bell peppers and
tomatoes
ed
1/2 Cup both cook
quinoa and lentils
ch an
Handful of spina
arugula
Enjoy!
4 Eggs
1 Tsp. garlic
coconut
1 Tsp. extra virgin
oil
1Tsp. each garam
in
masala, curry, and cum
nder
1/2 Tsp. both coria
and turmeric

Carb Load
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101 Warrior Recipes

Page 5
Brain Food Breakfast

This is a great way to start your day. If you are pressed for time and want a quick meal, it
doesnt get much easier than this huevos rancheros inspired breakfast.
1) Spread beans on bread and sprinkle cheese on top.
2) Place in Toaster oven bean/cheese side up and toast to your preference.
3) Simultaneously heat olive oil in pan over medium heat and fry eggs topping with spices
to taste.
Ingredients:
4:9
2 Slices Ezekiel
Sprouted Grain Bread
Refried
1/2 Cup Low Fat
Black or Pinto Beans
3 Organic
2 Large Omega
Eggs
ive Oil
1/2 Tablespoon Ol
Pepper
1 Oz. Shredded
Jack Cheese
4) Assemble by placing eggs on top of toast and topping off with salsa.
Enjoy!
2 Tbs. Salsa
wder,
Paprika, Chili Po
Cayenne Pepper, Garlic
Powder, Onion Powder
(to taste)
Carb Load
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101 Warrior Recipes

Page 6
Wolfs Lean Oats

1) Put oats in a bowl and pour a bit of boiling water on it (depending on how thick or runny
you want it).
2) Let sit for two minutes.
3) Mix in nut butter, honey, and cinnamon, mix well.
4) Add in Flax, wheat germ, and yoghurt mix again.
Ingredients:
5) Top with fruit and enjoy!
hot
1/4 Cups oat bran
el cut
ste
cereal (oat meal,
too,
oats, and others work
but oat bran is high in
fiber and protein)
w
2 Tbs. ground ra
flaxseed
t germ
2 Tbs. raw whea
tter
1 Tbs raw nut bu
ew)
(almond, peanut, cash
or agave
1 tsp raw honey
nectar
t organic
1/2 Cup Whole fa
yoghurt
al
Handful of season
berries, apple slices, or
banana (dates can be
good too, but use
sparingly)
on
A dash of cinnam
Carb Load
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101 Warrior Recipes

Page 7
Fried Rice Scramble

1) Warm sesame oil over a medium heat in a cast iron skillet or frying pan.
2) While pan is warming, crack eggs into a bowl and mix in seasonings, and beat until fully
scrambled.
3) Add in garlic and veggies into pan (except for cabbage) and let cook for about 3-5
minutes. Add in rice, cabbage, Bragg (soy sauce), stir about and cook for another
minute.
Ingredients:
ion
1 Cup chopped on
1 Cup chopped or
shredded cabbage
bell
1/2 Cup chopped
pepper
ms
1/2 Cup mushroo
celery
1/2 Cup chopped
own rice
1 Cup cooked br
(or quinoa is a great
option)
4 Eggs
crushed
1 tsp. minced or
garlic
aminos
2 tsp. Bragg liquid
e
or low sodium soy sauc
ed oil
2 Tbs. sesame se
ered
1/2 tsp each powd
,
garlic, powdered onion
ili
ginger, black pepper, ch
powder, and anise
4) Pour in seasoned, beaten eggs and scramble and cook as needed.

Makes two lean, hearty servings or three small servings.
Enjoy!
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 8
Mediterranean Egg Scramble

1) Warm oil and garlic in a pan over a medium flame.
2) Add in onion, peppers, and zucchini and saut for 3-5 minutes, stirring frequently.
3) Meanwhile, beat eggs and spices in a bowl.
4) Add eggs to veggies, cook and scramble for another 3-5 minutes.
5) Remove eggs from pan, garnish with tomatoes and feta cheese, and serve.
Ingredients:
4 Eggs
ions
1 Cup chopped on
bell
1/2 Cup chopped
peppers
zucchini
1/2 Cup chopped
1/2 Cup chopped
tomatoes
xtra
1 Tbs. olive oil (e
g
preferred)
feta
1/2 cup crumbled
cheese
minced
1 tsp. crushed or
garlic
ano,
A few shakes oreg
,
sil
ba
parsley, thyme,
marjoram, garlic, and
onion
pepper
Pinch of salt and

Carb Load
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Balance
101 Warrior Recipes

Page 9
Moroccan Chicken Casserole

1) Preheat oven to 375.
Ingredients:
r
1 head cauliflowe
en
ick
2-3 pounds of ch
tter
2 tablespoons bu
ped
op
1 onion, finely ch
ger root,
2 tablespoons gin
ed
finely chopped or grat
ely
2 garlic cloves, fin
chopped
and
3 carrots, peeled
sliced
in
2 teaspoons cum
ika
1 teaspoon papr
nder
1 teaspoon coria
eric
teaspoon turm
mon
teaspoon cinna
ional
pt
tsp cayenne (o
the other spices will
already add a bit of
so
spiciness to the dish,
if
e
nn
ye
only add the ca
you want a really spicy
dish)
t into thin
1 red pepper, cu
strips
diced
28-ounce can of
)
t
tomatoes (do no drain
rsley or
cup minced pa
cilantro
2 tsp salt
1 lemon
2) The base of the casserole is cauliflower grated into a rice-like texture. Chop the head of
cauliflower into small pieces. Push the pieces through a food processor using the
grating blade. Spread the grated cauliflower out in a 913 rectangular baking pan.
3) Salt and pepper the chicken. Melt 1 tablespoon of butter in a deep pan over high heat.
Add the chicken, browning well, about 3-5 minutes a side.
4) Remove the chicken from the hot pan and set aside. Turn heat down to medium and
add onion, ginger, garlic and carrots. Cook until the onions are soft. Add remaining
tablespoon of butter and all spices. Stir well.
5) Add red pepper, the can of tomatoes, minced parsley or cilantro and salt. Return the
chicken to the pot and simmer for 3-5 minutes.
6) Pour the chicken mixture over the cauliflower and mix really well, so the cauliflower is
completely covered by the sauce. Slice a lemon into thin slices and lay on top of the
casserole. Cover the pan with tin foil and bake for 35 minutes. Remove the tinfoil and
cook for 25 minutes more.
7) Garnish with more fresh parsley or cilantro before serving.
Courtesy of The Primal Blueprint Cookbook

Carb Load
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101 Warrior Recipes

Page 10
Crab Cakes
1) Bundle the crab in a thin dishtowel and give it a few hard squeezes to release moisture.
Youll probably be able to get a couple tablespoons of liquid to drip out.
2) Whisk the egg yolks. Add the shallot, celery, dill, lemon zest, hot sauce and paprika.
Gently mix this into the crab. The mixture is not going to look like it will hold together,
but dont worry.
Ingredients:
t,
1 pound crab mea
d
combination of lump an
claw
2 egg yolks
1 tablespoon finely
ion
chopped shallot or on
ely
2 tablespoons fin
chopped celery
ely
2 tablespoons fin
chopped dill
zest
1 teaspoon lemon
of a
(grated off the outside
lemon)
uce
teaspoon hot sa
ika
teaspoon papr
cup olive oil
3) To form the crab cakes all you need is a round cookie cutter about 2 inches wide. Using
a tablespoon measurement, scoop 2 generous tablespoons of crab into the cookie
cutter.
4) Press the crab down very firmly with your fingers. Gently lift the cookie cutter.
5) Using this method, you should be able to make at least a dozen crab cakes. Cover the
cakes and refrigerate for one hour or more. This helps the ingredients bind together.
6) Preheat your oven to 375. On the stovetop, heat the olive oil in a pan. When the oil
starts to sizzle, use a spatula to slide the crab cakes into the pan. Cook about 2-3
minutes on each side until they are browned and crispy. Dont put too many in the pan
at once.
7) Use a spatula to scoop the cakes out the pan and onto a cookie sheet. Put in the oven
for another six minutes to make sure they are warmed through the middle. Garnish with
dill.
The most important steps in this recipe are using the cookie cutter to shape the crab cakes
and refrigerating them for at least an hour before cooking. Other than that, let your regional
tastes take over. Add red pepper if you like or mustard. Play around with the seasonings.
But forget all about the breadcrumbs. You wont even miss them.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 11
Chocolate Almond Primal Shake

Add all ingredients to a blender.
Blend to desired consistency.
Enjoy!
Ingredients:
ond
3 tablespoons alm
butter
ilk
cup coconut m
a
2 teaspoons coco
powder
1 cup ice
water (or
2-4 tablespoons
other liquid)

Carb Load
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Balance
101 Warrior Recipes

Page 12
Spicy Tomato Primal Shake

Enjoy!
Ingredients:
mato
cup chopped to
cum
cup chopped cu

ber
avocado
ch or a
cup frozen spina
ch
small handful raw spina
uce or
1 teaspoon hot sa
black pepper, or to taste
Squeeze of lemon
cup ice

Carb Load
Protein+
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Balance
101 Warrior Recipes

Page 13
Vanilla Berry Primal Shake

Enjoy!
Ingredients:
cup frozen berries

ter
cup coconut wa
otein
1 scoop whey pr
la
teaspoon vanil
mon
Sprinkle of cinna
fresh mint
or

Carb Load
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101 Warrior Recipes

Page 14
Blueberry Kale Primal Shake

Enjoy!
Ingredients:
eberrie
cup frozen blu
ter
cup coconut wa
ped
1 stalk kale, chop
is
(stem removed). Kale
u
yo
if
easiest to blend
either boil it for 1-2
minutes or put it in the
or
freezer for 30 minutes
so.
otein
1 scoop whey pr

Carb Load
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Balance
101 Warrior Recipes

Page 15
Chicken Curry Clafouti

1) Preheat oven to 400 F.
2) Butter a 10 round or 139 baking dish.
3) Whisk together eggs, butter & cream until frothy
4) Mix in chicken and spices and pour into baking dish.
Ingredients:
5) Bake about 45 minutes or until top is golden brown and puffy.
6 eggs
Enjoy!
elted
6 tablespoons m
butter cooled to room
sing
temp. + 1 pat for grea
pan
lf & ha
cup cream, ha
or coconut milk
lf
oppe
4 cups cooked, ch
chicken
rry sp
2 tablespoons cu
or to taste
ice,
taste
Salt & Pepper to

Carb Load
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101 Warrior Recipes

Page 16
Italian Sausage Meatballs with Fresh Herbs

1) Remove the Italian sausage from its casing.
2) Mix all of the ingredients, except bacon fat, together until well combined.
3) With lightly oiled hands, roll the meatballs into the desired size.
Ingredients:
(or
1 lb ground beef
bison)
sausage
1 lb sweet Italian
inced
2 cloves garlic, m
mary,
1 sprig fresh rose
minced
e,
3 sprigs fresh thym
minced
1 long sprig fresh
oregano, minced
opped
cup roughly ch
flat leaf parsley
ion,
small yellow on
roughly chopped
eal
cup almond m
2 eggs, whisked
flakes
1 tsp red pepper
pepper
A few grinds black
ional)
cup cream (opt
dded
cup finely shre
parmesan (optional)
cup bacon fat
4) To cook, heat bacon fat in a saut pan over mediumto medium-high heat. Once hot,
add the meatballs. Fry 5-7 minutes, until bottom is browned.
5) Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7
minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done,
turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven
while you fry another batch.
Enjoy!

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 17
Ingredients:
Bison Chili
oked
23 slices of unco
or
bacon, chopped 24
d
ounces of finely choppe
n)
pancetta (Italian baco
1 onion, chopped
arsely
4 cloves garlic, co
chopped
bison
2 pounds ground
(grass-fed beef may be
substituted)
ili
2 tablespoons ch
powder
oregano
1 teaspoon dried
OR 1 tablespoon fresh
minced oregano
ika
1 teaspoon papr
r (or
1 - 2 cups wate
beef broth)
finely
1 14.5 ounce can
s
chopped tomatoe with
be
liquid (28 oz. can may
used also) OR 34
medium size tomatoes,
seeded and diced
1 tablespoon
unsweetened cocoa
powder
cider
1 tablespoon apple
vinegar
ts, cut
12 peeled carro
into dice or smaller
(optional)
es: finely
Optional garnish
chopped avocado,
ed
chopped cilantro, grat
1) In a large saucepan (at least 4 quart size) or Dutch oven, over medium-low heat, cook
bacon or pancetta a few minutes until slightly brown and some fat is rendered out.
2) Add chopped onion to the pan and stir into bacon. When the onions are semitranslucent, add garlic and stir. Cook a few minutes longer. Add ground meat to pan and
cook over medium-low heat until brown (cooked) throughout and no pink remains. If fat
seems insufficient, add some saved bacon drippings, lard, or olive oil to keep bison
meat from sticking to the pan and drying out. If higher fat ground beef is used, it might
be necessary to collect some fat in a large spoon and remove it.
3) Add spices, water or broth, tomatoes and carrots and stir well to combine. Cover and
simmer over low heat for one hour, stirring every 20 minutes or so to prevent sticking
(adjust temperature up or down a bit as necessary to keep chili simmering, but not
sticking to the bottom of the pan).
4) Add vinegar and cocoa powder and stir well; adding additional water if necessary, then
simmer uncovered another 20 minutes. Taste and season with sea salt and black
pepper, to taste.
If more spicy heat is desired, add hot pepper sauce to the pot or to individual servings at
the table.

Carb Load
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101 Warrior Recipes

Page 18
Ingredients:
Coconut Curry
4 chicken or duck
quarters, bone-in and
skinned (rabbit may be
substituted)
conut oil
2 tablespoons co
rd
1 teaspoon musta
seeds
finely
1 medium onion,
chopped
ushed
3 garlic cloves, cr
ginger
1 (2 inch) piece of
root, grated (or 1
tablespoons jarred
minced ginger root)
s
1 green chili, seed
d
removed, finely choppe
(optional)
nd cumin
1 teaspoon grou
nd
1 tablespoon grou
coriander
nd
1 teaspoon grou
turmeric
or hot
Cayenne pepper
pepper sauce to taste
ite wine
1 tablespoon wh
vinegar
milk
1 cup coconut
r, cut in
1 head cauliflowe
to 2 inch florets
ped
For garnish: chop
cilantro and toasted
unsweetened shredded
coconut
1) Heat oil in a large skillet or flameproof casserole; add chicken or duck pieces and cook
over medium-high heat 810 minutes, turning once or twice to brown exterior.
2) Remove meat pieces from the pan to a large plate or platter. If using duck and
excessive fat renders out, pour all but 2 tablespoons of the fat from the pan (strain it and
save for other uses). Add mustard seeds, and cook about 1 minute, until they begin to
pop.
3) Add onion to the pan and cook, scraping up the fond, the flavorful brown bits on the
bottom of the pan, until soft and golden.
4) Stir in garlic, ginger root, green chili, and ground spices; cook about 2 minutes. Stir in
vinegar, then return pieces of meat to the pan, turning to coat the pieces all over with
the spicy mixture.
5) Pour coconut milk over all and bring to a slow boil. Cover, reduce heat to low and
simmer about 40 minutes, or until meat is fork tender. Add the cauliflower florets in the
last 10 minutes of cooking and simmer until tender.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 19
Swiss Chard Frittata

1) Warm oil in an ovenproof saut pan and saut onions until they begin to soften. Add
Swiss Chard and saut until it wilts, about five minutes.
2) Add dried or fresh herbs.
3) Pour in eggs, stir quickly then let cook until they just barely begin to set. The frittata can
be finished three ways: turn the heat down to med-low and put a lid on the pan so the
eggs can cook through; put the pan under a broiler for 35 minutes; finish in the oven at
around 375F.
Ingredients:
1 tablespoon oil
The size of the saut pan you use will determine how thick the frittata is. Smaller pans make
thicker frittatas that puff up more.
2 tablespoon finely
chopped onion
chard,
1 bunch of Swiss
finely chopped
6 beaten eggs
two of
A tablespoon or
s
dried fresh herb (like
ley)
oregano, basil or pars
ts:
Optional Ingredien
Grated cheese, diced
age
peppers, cooked saus

Carb Load
Protein+
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Balance
101 Warrior Recipes

Page 20
Primal Enchiladas
1) If using poblano chiles, cut chiles in half lengthwise and discard seeds. Place halves,
skin sides up, on a foil-lined baking sheet and broil until blackened, 510 minutes. Place
in a plastic bag; seal. Let stand 15 minutes. This will loosen the skin so it is easier to
peel off. After peeling, discard skins and roughly chop the chiles.
Ingredients:
or one
2 poblano chiles
small can diced green
chiles
s or 6
12 Roma tomatoe
regular large tomatoes
opped
1 onion, finely ch
ely
3 garlic cloves, fin
chopped
en
2 pounds of chick
igh
breasts and/or th s
powder
1 teaspoon chili
1 teaspoon cumin
teaspoon salt
8 egg whites
or
cup half and half
cream
dar or
cup grated ched
Monterey jack cheese
es: finely
Optional garnish
chopped scallions and
.
cilantro, avocado, salsa
2) Cut an x on the top of the tomatoes, just breaking the skin. Under a broiler roast the
whole tomatoes, blackening the skin on all sides, about 20 minutes total. Cool, then
peel off the skin and put the whole tomatoes in a food processor or blender with the
diced chiles and puree until smooth.
3) Over medium heat in a deep saucepan, saut onions and garlic in a few tablespoons of
oil. Add the chicken, browning lightly each side of the breasts of thighs, about 2-3
minutes a side. Add the chili powder, cumin and salt then pour in the tomato mixture.
Cover with a lid and bring to a simmer for about 20 minutes until chicken is cooked.
Remove chicken from the pot and slice thinly. Salt lightly if needed. Reserve 1 cup of
sauce on the side then return the sliced chicken to the pan of sauce and mix well to
coat.
4) In a bowl, whisk together egg whites and half and half. Heat a 10-inch skillet over
medium-low heat, coat lightly with oil and add just enough egg mixture to coat the pan
in a very thin layer, about1/6 of a cup. Cook for one minute then add a lid and cook for
about 25 seconds more. Use a rubber spatula to coax the egg white crepe out of the
pan. This should yield around 10 crepes.
5) Lightly oil in the bottom of a 13x9 pan baking pan. Set an egg white crepe on a plate
and fill it with one-third cup chicken and a light sprinkle of cheese. Roll up and place in
the baking pan. Continue until all the crepes are stuffed. If there is leftover chicken and
cheese, spoon it around the rolled crepes. Cover the pan lightly with foil and bake 20
minutes.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 21
Walnut Meal Brownies

1) Adjust oven rack to middle position. Preheat oven to 350F. Butter a 13 x 9 x 2-inch
baking pan.
2) In a medium bowl, mix together dry ingredients until well blended. Set aside.
Ingredients:
eal
1 cup walnut m
in a
ou
(purchased or gr nd
food processor)
ess
cup Dutch proc
cocoa powder
king
1 teaspoons ba
powder
king
1 teaspoons ba
soda
sea salt
teaspoon fine
2 large eggs (room
temperature)
ilk (room
1 cup coconut m
temperature)
aple
cup honey or m
syrup
la extract
2 teaspoon vanil
conut
cup extra virgin co
oil (gently melted)
lnuts
cup chopped wa
for topping (optional)
g pan
Butter for greasin
3) In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple
syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are
completely blended.
4) Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl
bottom so no pockets of dry ingredient remain. Batter will be thinner consistency than
conventional brownies. Pour batter into prepared pans.
5) If desired, sprinkle chopped walnuts on top of batter. Bake 35 to 40 minutes. Cool
completely before cutting.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 22
Sweet and Crunchy Omega 3 Fruit Salad

Mix all ingredients in a big bowl and thoroughly toss.
Eat right away or chill and enjoy later.
Ingredients:
ji apple
1 Cup chopped fu
d
1 Cup peeled an
chopped jicama
Chia and flax seed are excellent sources of omega 3s, protein, and fiber. The yoghurt packs a
nice little protein, calcium, and probiotic punch. Fruits add more fiber, phytonutrients, and
antioxidants. Raw honey contains 27 minerals, 22 amino acids, 5,000 live enzymes, is
antimicrobial and anti viral, just to name a few things. Cinnamon helps metabolize sugar
quicker.
All in all, a decent little snack.
1 Cup grapes
e berries
1/2 Cup both blu
and raspberries
ghurt
2 Cups full fat yo
x seed
6 Tbs. ground fla
2 Tbs. chia seed
4 Tbs. raw honey
1 Tsp cinnamon
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 23
Veggie Protein Soup

1) In a large pot, warm oil in over a medium flame.
2) Add garlic and veggies, saut for 5-8 minutes.
3) Add in quinoa, lentils, broth and stir.
4) Toss in seasoning, stir about, and simmer over a low flame for 30-60 minutes, stirring
occasionally.
Ingredients:
Some shredded cabbage always goes over well too.
tils (or
3 Cups cooked len
1 can)
ed quinoa
1 1/2 Cups cook
ped
1 Cup each chop
er,
onion, carrot, bell pepp
celery, mushrooms
tomato
1/2 Cup chopped
rlic
1 Tbs. crushed ga
o,
1 Tsp each oregan
parsley, basil, thyme,
rosemary, marjoram,
garlic powder, onion
powder
pepper,
Pinch salt, black
cayenne pepper
m
8 Cups low sodiu
h
ie
chicken or vegg brot
xtra
2 Tbs. olive oil (e
g)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 24
South West Egg Scramble

1) Warm oil and garlic in a pan over medium heat.
2) Add in onion, peppers, and mushrooms, stir about and cook for 3-5 minutes.
3) Meanwhile, beat eggs and mix in seasonings in a bowl.
Ingredients:
4 Eggs
ions
1 Cup chopped on
bell
1/2 Cup chopped
pepper
1/4 Cup chopped
mushroom
jalapeno
1 Chili pepper or
tomato
1/4 Cup chopped
ans
1 Cup cooked be
(black, pinto, red chili)
minced
1 Tsp crushed or
garlic
xtra
2 Tbs. olive oil (e
d is
virgin, first cold presse
preferred)
in,
1/2 Tsp each cum
pepper,
e
nn
ye
oregano, ca
,
paprika, garlic powder
onion powder, and
cilantro
pepper
Pinch of salt and
4) Pour in eggs along with beans and tomatoes, cook for another 3-5 minutes.
Serve and enjoy!
Goes great with a couple of slices of avocado or some guacamole.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 25
Potatoes, Veggies, and Eggs

This meal can be prepared as a scramble or a serving of sauted veggies with a fried egg or
two.
1) Warm oil in pan over a medium heat, add crushed garlic and potatoes.
2) Stir about until evenly distributed and stir occasionally.
Ingredients:
tatoes
1 Cup chopped po
rple
(Russet, Yukon, or Pu
Pelisse)
ion
1 Cup chopped on
bell
1/2 Cup chopped
pepper
crimini
1/2 Cup chopped
mushrooms
1/2 Cup chopped
a, or
tomatoes (grape, rom
nt
heirloom are all excelle
choices)
4 Eggs
xtra
1 Tbs. Olive Oil (e
sing
es
pr
virgin, first cold
is preferred)
rlic
1 Tsp. Crushed ga
a few
Pinch of salt and
er
turns of the pepp mill
oregano,
A few shakes of
,
cumin, cayenne pepper
rlic
onion powder, and ga
powder
3) After about 5-8 minutes, add onion, bell peppers, mushrooms, and season the veggies
with a bit of salt, pepper, garlic, and onion powder. Cook for another 3-5 minutes, mixing
occasionally.
4) Now, you can take out the veggies to eat from there, and fry up the eggs on the side
with the cumin, oregano, and cayenne pepper. Or, you can mix the remaining spices
with the eggs in a bowl and pour them over the veggies in the pan and cook it up
scramble style.
5) Garnish with chopped tomatoes.
Makes two large servings or three moderate servings.
Enjoy!

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 26
Bean, Quinoa, and Veggie Soup

This really does end up with the consistency of a chili than a soup, so call it whatever you
want.
Ingredients:
1) Rinse and soak beans overnight (about 6-8 hours).
dried
1 1/2 Cups both
ans (3
be
ck
pinto and bla
ree
cups total, or about th
cans for those not
wanting to cook beans)
m
4 Cups low sodiu
vegetable broth (I like
Trader Joes)
ped
1 1/2 Cups chop
onion
ll
1 Cup chopped be
pepper
rrots
1 Cup chopped ca
celery
3/4 Cup chopped
3/4 Cup chopped
tomatoes
ed quinoa
1 1/2 Cups cook
powder,
1 Tsp. each garlic
onion powder, cumin,
oregano, basil, thyme,
rosemary, and ginger
2 Tsp. lemon juice
pper
10 Turns of the pe
mill
salt and
A few dashes of
cayenne pepper
2) Rinse again and cook for about 1.5 hours.

3) Cook 1 cup of dry quinoa in two cups of water while beans are cooking (about 15
minutes, let set afterward).
4) Once beans are done, drain and add in the vegetable broth and veggies and stir.
5) Add in quinoa (put extra quinoa away in a storage container and refrigerate once cool
for use in whatever dishes you want later), spices, and lemon juice and simmer over a
low heat for 30- 45 minutes, stirring occasionally.
Makes a very large serving that can be refrigerated and enjoyed all week long.
Adding a fried egg or two is always a boon as well.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 27
TJs 17 Bean and Barley Veggie Soup

Ingredients:
ader
1 Bag (16 Oz) Tr
rley
Joes 17 Bean and Ba
mix
TJs Low
2 (32 Oz. boxes)
sodium veggie broth
ped
1 1/2 Cups chop
onion
ped
1 1/2 Cups chop
carrots
ped
1 1/2 Cups chop
celery
ped bell
1 1/2 Cups chop
peppers
ped
1 1/2 Cups chop
e
tomatoes (I used grap
or
this last time, but roma
e)
fin
t
heirloom will do jus
rlic
1 tsp. Crushed ga
xtra
2 Tbs. Olive oil (E
g
is preferred)
1 tsp Dried basil,
Marjoram, Oregano,
Thyme, Rosemary,
,
Cumin, Garlic powder
Onion powder
pepper
Few turns of the
mill
This is a slightly varied take on the recipe that is right on the side of the bag itself. Mine has
a little more veggies, no canned tomatoes, and specific spices (not Italian seasoning)
1) Soak beans overnight in a large pot of water, rinse, and then drain.
2) Pour in four cups of TJs veggie broth into pot with the beans.
3) Start cooking over a medium heat. In a separate pan, combine olive oil, garlic, and
veggies and cook until soft (six to ten minutes).
4) Combine this mixture and remaining ingredients into the bean pot and cover with the
rest of the broth.
5) Simmer over a low heat for 1.5-2 hours, stirring occasionally and checking liquid levels.
Add water as needed. Few turns of the pepper mill and you should be good to go!
Makes a good size batch and will store in the fridge all week long. Tastes great with a fried
egg or two as well! Sorry, I loves me some eggs.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 28
Vegetarian Split Pea Soup

1) Rinse and soak split peas. Let soak for 6-8 hours.
2) Bring split peas to a boil in 10 cups of water, reduce to a low heat and let cook for 1.5-2
hours.
3) Once cooked, toss in vegetables and spices, stir occasionally and let cook over a low
heat for 40-60 minutes, adding a small amount of water if needed.
Ingredients:
as
2 1/2 Cups split pe
10 Cups water
onion (I
2 Cups chopped
d,
like using half re half
yellow)
ped
1 1/2 Cups chop
carrots
ped
1 1/2 Cups chop
celery
ushed
2 tsp minced or cr
garlic
2 tsp. marjoram
, garlic
1 tsp. each parsley
powder, onion powder
and
1/2 tsp. each salt
pepper

Carb Load
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Balance
101 Warrior Recipes

Page 29
Greek Salad
1) Chop veggies and tomato and combine in large mixing bowl.
2) Add in cabbage, chickpeas, feta, and garlic. Mix well.
Ingredients:
s
2 Small red onion
pper
1 Large sweet pe
(or
3 Small Persian
English) cucumbers
ickpeas
3 cups cooked ch
(garbanzo beans) or 1
can
ed
1 1/2 cups shredd
cabbage
tomato (6
1 Medium roma
rk
or 8 heirlooms will wo
well too)
ta
6 oz. Crumbled fe
cheese
crushed
1 tsp. minced or
garlic
gano,
1 tsp. each Ore
e
Marjoram, Basil, Thym
(or Lemon Thyme)
referably
2 Oz. Olive oil (P
extra-virgin, first cold
pressed)
egar
2 Oz. Red wine vin
1 Oz. Lemon juice
pepper
A few turns of the
mill
3) Add olive oil, lemon juice, red wine vinegar, and spices, mix well again.
4) Give a few turns of the pepper mill, mix one last time, and let sit in fridge for at least an
hour (tastes much better after sitting)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 30
Sprouted Grain Turkey Wrap

Although quick and easy this wrap will definitely fill you up while offering the benefits of a high
fiber meal full of leafy greens and quality protein. Meals like this increase the alkalinity of your
body which is one strategy to prevent cancer.
1) Lay tortilla flat and spread hummus.
2) Add turkey, spinach, cabbage, cheese.
3) Wrap like a burrito and enjoy.
Ingredients:
routed
1 Ezekiel 4:9 Sp
Grain Tortilla
rkey
6 Ounces Lean Tu
Breast Meat
us
mm
2 Tablespoons Hu
ch
1 Cup Baby Spina
Red
1/4 Cup Shredded
Cabbage
pper Ja
1 Oz. Grated Pe
Cheese
ck

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 31
Chicken Curry and Lentils

1) Rinse and cook lentils for anywhere between 20- 50 minutes (depending on type and
age of bean), only adding a touch of salt once the beans are done cooking (or just use a
can of beans).
2) Over a medium heat, brown chicken in a large pot with the garlic and olive oil for about
5-7 minutes.
Ingredients:
breast
1 Diced Chicken
(or 1
1 Cup dry lentils
can)
ion
1 Cup chopped on
ll
1 Cup chopped be
peppers
1 Cup chopped
mushrooms
1 Cup spinach
ilk (or
1 Cup coconut m
regular milk)
1 Tbs. olive oil
er
3 Tsp. curry powd
crushed
1 Tsp. minced or
garlic
rlic
1 Tsp. cumin, ga
,
powder, onion powder
coriander, turmeric,
paprika,
d pepper
A pinch of salt an
3) Add in veggies( except the spinach) and cook for another few minutes.
4) Add in coconut milk and spices, stir about, and let simmer for 20-30 minutes.
5) Add in spinach the last 5 minutes of simmer.
Enjoy with a half cup of brown rice or quinoa.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 32
Garam Masala Chickpea, Lentil, and Veggies

1) Rinse and soak chickpeas for 6-8 hours.
2) Rinse again and cook for 1.5-2 hours.
3) While chickpeas cook, rinse and cook lentils for 25-40 minutes.
Ingredients:
peas (or
2 Cups dry chick
two cans)
(or one
1 Cup dry lentils
can)
bell
2 Cups chopped
peppers
onions
2 Cups chopped
ch and
2 Handfuls spina
arugula mix
conut
1 Can (14 oz.) co
milk
minced
1 tsp. crushed or
garlic
ala
2 tsp. Garam mas
powder
1 1/2 tsp. cumin
powder,
1 tsp each curry
rlic
coriander, turmeric, ga
powder
1 tsp lemon juice
4) Once done, combine both in large pot, add coconut milk, veggies, spices, lemon juice,
and garlic.
5) Stir and cook over a low flame for 30-50 minutes, stirring occasionally.
6) During last 5 minutes of cooking, throw in greens and stir.
Enjoy on its own, or with a half cup of brown rice or quinoa. A fried egg or two is always a
boon.
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 33
Curried Coconut Chickpeas with Spinach

1) Rinse, drain, and soak chickpeas in 8 cups of water over night (6-8 hours).
2) Drain beans, refill with 8 cups of water and bring to a boil. Simmer for about 1.5-2 hours.
3) Once cooked, drain once again; add in coconut milk, crushed garlic, onions, peppers,
and tomatoes.
Ingredients:
ickpeas
1 Lbs. Bag of ch
t
(garbanzo beans, abou
2.25 cups) or 1.5 cans
ions
1 Cup chopped on
bell
1/2 Cup chopped
pepper
1/2 Cup chopped
tomatoes
ndfuls of
2 Good sized ha
spinach
ilk (14
1 Can coconut m
oz.)
rlic
1 tsp Crushed ga
powder
1/2 tsp Both garlic
and salt
eric,
1 tsp. Each turm
ion
on
,
curry powder
d
powder, coriander, an
cumin
2 tsp. Lemon juice
4) Add in spices and lemon juice, mix well.

5) Add 4-6 cups of water, bring to a boil, and let simmer for about 20-30 minutes, stirring
occasionally.
6) Add spinach during last five minutes of cooking, mix well.
7) Let sit for about half an hour and enjoy by itself or with about half a cup of cooked brown
rice.
Feel free to add a touch of black pepper, chili powder, cayenne pepper, or paprika to give it
a kick.
Makes a good sized batch of about 6 good sized servings.
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 34
Curry Burgers
Ingredients:
ef
1 Lbs. ground be
opped
1/2 Cup finely ch
onion
opped
1/4 Cup finely ch
bell pepper
opped
1/4 Cup finely ch
mushroom
crushed
1 tsp. minced or
garlic
1 Egg, beaten
er
1 tsp curry powd
in,
1/2 Tsp each cum
rlic
turmeric, coriander, ga
,
er
wd
powder, onion po
of
(chili powder if a touch
spice is desired)
ce
1/2 Tsp. lemon jui
pepper
Pinch of salt and
(olive
2 Tbs. coconut oil
oil will do)
burger
Whole wheat ham
buns
ula
Spinach and arug
mixture
Tomato slice
Hummus
1) Thoroughly mix beef, egg, veggies, spices, garlic, and lemon juice in a bowl. Make six
patties out of it.
2) Heat up oil in a pan over a medium-high heat.
3) Cook patties for 3-5 minutes per side, only flipping once.
4) Remove from pan, put on bun, add a dollop of hummus for a condiment, put on tomato
and greens, and enjoy!

Carb Load
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101 Warrior Recipes

Page 35
Ingredients:
ef
1 Lbs. ground be
opped
1/2 Cup finely ch
onion
opped
1/4 Cup finely ch
ints
bell pepper (bonus po
s)
for sweet Italian pepper
opped
1/4 Cup finely ch
zucchini
minced
1 tsp. crushed or
garlic
1 Egg, beaten
o and
1 tsp both oregan
cumin
mary,
1/2 tsp each rose
,
basil, dill, thyme, anise
powdered onion,
powdered garlic
juice
1/2 tsp both lemon
and red wine vinegar
pepper
Pinch of salt and
xtra
2 Tbs. olive oil (e
g
is preferred)
burger
Whole wheat ham
bun
age
Spinach and cabb
mixture
Tomato slice
d feta
1/4 Cup crumble
cheese
Greek Burgers
1) Thoroughly mix beef, egg, veggies, spices, garlic, lemon juice, and vinegar in a bowl.
Make six patties out of it.
2) Heat up oil in a pan over a medium-high heat.
3) Cook patties for 3-5 minutes per side, only flipping once.
4) Remove from pan, put on bun, add feta crumbles, put on tomato and greens, and enjoy!
(Some tomato aioli would go great on this)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 36
Spicy Turkey Chili

1) Rinse and soak beans for 6-8 hours.
2) Rinse and cook beans for 1.5-2 hours.
3) Heat olive oil in 4 quart pot over medium heat.
4) Add onions and garlic and sautee until tender.
Ingredients:
Turkey
3 Pounds Ground
onion
3 Cups chopped
rlic
4 tsp. minced ga
xtra
2 Tbs. Olive Oil (e
g
preferred)
Beans
3 Cups dry Kidney
(or 3 cans)
5 Cups chopped
tomatoes
Favorite
1 1/2 Cups Your
Spicy Salsa
wder
1/4 Cups Chili Po
ika,
1 teaspoon Papr
Oregano, Cumin,
k
Cayenne Pepper, Blac
Pepper
4 Bay Leaves
m
4 Cups Low Sodiu
vegetable broth
5) Add ground turkey and brown.

6) Add beans, tomatoes, salsa and spices.
7) Bring to a simmer and let cook uncovered for 30 minutes.
This recipe can be served in a variety of ways: over steamed brown rice, on sprouted grain
toast, with eggs...etc.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 37
South West Chili

Ingredients:
1) Rinse and soak beans for 6-8 hours.
y beans
3 Cups mixed dr
ck,
(1 cup pinto, 1 cup bla
)
as
1 cup black eyed pe
ped
1 1/2 Cups chop
onion
1 Cup chopped
mushroom
ll
1 Cup chopped be
pepper
matoes
1 Cup chopped to
m
4 Cups low sodiu
vegetable broth (I like
Trader Joes)
minced
2 tsp crushed or
garlic
1tsp lemon juice
4 tsp. chili powder
ed
1 tsp. each smok
pepper,
e
nn
paprika, caye
,
cumin, turmeric, cilantro
garlic powder, and onion
powder
1/2 tsp coriander
the
About 10 turns of
pepper mill
2) Rinse again and cook for 1.5-2 hours.

3) Drain and pour in 4 cups of vegetable broth, garlic, veggies, and lemon juice.
4) Bring to a boil and lower to a simmer for 40-60 minutes, stirring occasionally.
Enjoy by itself, with brown rice, quinoa, or a fried egg or two.
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 38
Ingredients:
3
9-10 cups cooked
ney,
kid
d
(re
mixed beans
or
ili
canelli, pinto, red ch
black are all good
u
choices) or, 3 cans if yo
want to go that way
y
(cooked beans are wa
better though)
mix red
2 Onions (I like to
and yellow)
1 Bell pepper
mato
1 Cup chopped to
ooms
4-6 Crimini mushr
1 Tbs. garlic
sodium
1 1/2 - 2 Cups low
vegetable broth
uce
1/2 Can tomato sa
(optional)
er
4 tsp. Chili powd
prika,
1 tsp. Smoked pa
Cinnamon, Cumin,
,
Cilantro, Garlic powder
Onion powder, and
Jamaican allspice
pper
10 Turns of the pe
mill
salt
Small amount of
(optional)
Vegetarian Caribbean Chili

1) Let bean mixture soak overnight (6-8 hours).
2) Drain, rinse, and refill with twice as much water than beans.
3) Cook for 1-1.5 hours, or just open your three cans of beans.
4) Cut veggies and tomatoes, add them and garlic into pot if cooked beans, over low heat.
5) Pour in veggie broth, tomato sauce (can use more veggie broth if opting not to use
tomato sauce, which I prefer anyhow), all spices and stir.
6) Add about 10 turns of the pepper mill, stir again, and let cook for 30-50 minutes.
7) Check and stir occasionally.
Makes a good sized batch that you can refrigerate and have for a few days. Goes great with
a fried egg or two as well!
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 39
TACFIT Turkey Meatloaf

1) Preheat your oven to 400 degrees.
2) Preheat a heavy skillet over medium-high heat, and then add the oil and onions. Saut
them until they are golden brown. Add the mushrooms and continue sauting until all
the liquid has evaporated and the mushrooms have lightly browned. Add the pesto and
mix with the mushrooms and onions.
Ingredients:
ve oil
2 tablespoons oli
and
2 onions, peeled
sliced
sil pesto
2 tsp of bottled ba
ms,
4 button mushroo
cleaned and chopped
nd turkey
2 pounds of grou
ilk
1/2 cup of skim m
oatmeal
1/2 cup of instant
d eggs
2 omega 3 enriche
vorite
1/2 cup of your fa
tomato sauce
3) In a large bowl mix together the turkey, milk, oatmeal, eggs, tomato sauce,
Worcestershire sauce, oregano and mushroom mixture. Season well with salt and
pepper. Press the mixture into a loaf pan, and bake until lightly browned on top and firm,
about 1 hour.
* Remove the meatloaf from the oven and let cool for 10 minutes to make it easy to slice.
Courtesy of Sean Barker at Dad Fitness
A few dashes
Worcestershire sauce
1 tablespoon dried
oregano
ly
Sea salt and fresh
pp
ground black pe er to
taste

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 40
Green Beret Garlic Wings

1) Preheat oven to 425F. In a small bowl, mix together the oregano, rosemary, cumin and
salt. Lay the chicken wings on a baking sheet and season the chicken wings with this
mixture.
2) Bake the chicken wings for 45 minutes. While the chicken is baking, mix together the oil,
fresh basil, garlic, parmesan cheese and seasoning salt.
3) When the chicken is cooked through, toss the wings with the garlic, cheese and oil.
Ingredients:
oregano
1 teaspoon dried
1 teaspoon dried
rosemary
nd
1/2 teaspoon grou
cumin
er or sea
1 teaspoon kosh
salt (1/2 tsp table salt)
en
2 1/2 pounds chick
wings
tra-virgin
3 tablespoons ex
r)
olive oil (or melted butte
ed
2 tablespoons minc
fresh basil
2 garlic cloves, finely
minced
rmesan
1/4 cup grated pa
cheese
oning
1/2 teaspoon seas
salt (like Lawrys)
* Use Fat Free Sour Cream or Plan Yogurt for dipping

These wings maybe lower in calories but they make up for it in FLAVOR!
Here are 3 Additional Tips for Wicked Wings that cuts the fat and sugar from your normal
pub grub wings that are usually battered, deep fried and drowned in sugar laden sauce that
will send your pancreas into insulin overdrive.
1) Baked Is Better- Baking the wings in the oven or even grilling them removes a lot of the
grease from the skin and avoids adding even more fat by frying them in oil.
2) Spice Not Sugar- Avoid drowning your wings in sugary bbq sauce and use fresh herbs
and spices to bring them to life and create fiery flavors.
3) Ditch the Dressing- Stay away from the Ranch and Blue Cheese dressings for dips and
opt for Fat-Free Sour Cream or even Plain Yogurt to cool down your palette after going
heavy on the hot sauce.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 41
Mercenary Multigrain Fusili with Sausage

1) Boil pasta for 12 mins and drain
2) Heat oil in skillet and saute garlic and onions for 5 minutes
3) Add peppers, tomatoes and sausage and cook through
4) Add cooked pasta to mixture and stir
5) Top with Romano cheese
Ingredients:
fusil
1 box of multigrain
pasta
li
6tsp of olive oil

1 onion chopped
2 cloved of garli
ped
1 bell pepper chop
oes
6 sundried tomat
chopped
diced
4 Italian sausages
pepper,
a sprinkle of salt,
chili
oregano, parsley and
flakes
eese
grated romano ch
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 42
Super Soldier Bacon Wrapped Scallops

1) Preheat broiler.
2) Rinse scallops under cold water to wash off any remaining grits of sand.
3) Dip sea scallops in melted butter. Sprinkle both sides of scallops with lemon pepper
seasoning.
4) Wrap each with 1/2 slice of bacon. Fasten with toothpick.
5) Sprinkle freshly ground black pepper and oregano over bacon wrapped scallops
Ingredients:
6) Broil, turning once, for 10 minutes or until bacon is crisp.
1 lb. sea scallops

ason
Lemon pepper se
1/4 c. butter
1 lb. sliced bacon
ing
Black Pepper
Dried Oregano

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 43
Paratrooper Peanut Butter Protein Balls

1) Mix oats, protein , peanut butter and 1/2 cup of coconut in bowl
2) Slowly add water mixing until moist and sticky but not wet
3) Form into small balls and roll in plate of crushed walnuts and coconut flakes
4) Let cool in fridge for 1 hour
Ingredients:
nt oats
1.5 cups of insta
anut
3/4 cup natural pe
butter
olate
2 scoops of choc
whey protein
tned
1 cup of unswee
s
coconut flake
walnuts
1 cup of crushed
3/4 cup of water

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 44
Scout Super Shake

Blend on high for 20 seconds..Drink up!

Ingredients:
2 ice cubes
2 cups of water
2 scoops of protein
powder
1 banana
virgin
1 spoonful of extra
olive oil
ound
2 spoonfuls of gr
flaxseed
gurt
1/4 cup of plain yo
ixed
1 cup of frozen m
berries
n
2 nuggets of froze
spinach

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 45
Secret Spanish Scrambled Eggs

1) Scrambled eggs in non stick skillet
2) Add chopped green onion, salt and pepper
3) When done add a dash of skim milk and some tex mix cheese and let sit for 5 minutes.
Ingredients:
3 Eg
4 Whole Omega
gs
1 Green onion
Pinch of Tex Mex
Shredded Cheese
Salt and pepper
ilk
Splash of skim m

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 46
Commando Crispy Crab Cakes

1) Preheat oven to 425 F
2) Mix everything in a bowl except 1/2 cup of breadcrumbs
3) Using your hands form the crab cakes into patties.
4) Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs.
5) Shape each breaded crab cake into patties the size of hockey pucks.
Ingredients:
t
1 can of crab mea
apenos
2 tbsp minced jal
2 green onions
6) Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment
paper for no stick and easy clean-up.
7) Bake for 15 minutes or until brown and crispy.
Top with a spoonful of plain yogurt or seafood sauce. Enjoy!
bell
1/2 of minced red
pepper
aten
1 egg, slightly be
rd
2 tsp dijon musta
juice of 1 lemon
garlic seasoning
salt and pepper
eat
3/4 cup whole wh
bread crumbs

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 47
Terrorist Turkey Sausage Stir-Fry

For the sausages: Pre-heat skillet over medium heat, then add sausages and 250ML (1 cup) of
water. Cover and heat for 10 minutes, turning sausages once. Remove cover, and cook until
golden brown (Approximately 10 minutes).
Slice up sausages and set aside.
Ingredients:
For the veggies: Pour vegetables in a microwaveable dish with 1/4 cup of water. Add
vegetables. Cook in microwave on high power for recommended time.
Throw cooked sausage slices and cooked veggies back in skillet and stir and fry for a
couple minutes.
rkey
1 pkg of Italian Tu
Sausage (hot)
rdens
1 bag of Artic Ga
frozen mixed veggies
(Thai)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 48
Polynesian Pineapple Chicken Kabobs

1) THREAD chicken and pineapple alternately onto 4 pre-soaked wooden skewers.
2) HEAT grill to medium heat. Grill kabobs 12 to 15 min. or until chicken is done, turning
occasionally.
3) Serve a Summer Salad on the side using fresh baby spinach, garlic goat cheese,
chopped cucumber and cantaloupe. Drizzle with extra virgin olive oil.
Ingredients:
inless
1 lb. boneless sk
o
chicken breasts, cut int
1-1/2-inch pieces
peeled,
1 fresh pineapple,
2cored and cut into 1-1/
inch chunks
e fo
seasoning of choic
chicken

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 49
Cadet Crockpot Pulled Pork Sandwiches

1) Put pork, beer, broth, onions and spices in crock pot.
2) Cook on low for 6 hours.
3) When done shred the meat with a fork, and place back in crock pot with remaining
sauce and stir to coat.
4) Serve on toasted multi-grain rolls with coleslaw on the side.
Ingredients:
loin ro
1 boneless pork
1 can of beer
ast
h
1 can of beef brot
ion
1 large sliced on
uce
1/2 cup of bbq sa
wder
dash of garlic po
paprika
cayenne
sea salt
pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 50
Jacked & Juicy Chicken Tacos

1) First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and
juice of one lime. Mix thoroughly and season with salt and pepper.
Ingredients:
skinless
12 oz boneless,
chicken thighs
eled
1 ripe avocado, pe
and pit removed
ely
1 clove garlic, fin
minced
fresh
1/4 cup chopped
cilantro, plus more for
garnish
red)
2 limes (1 quarte
to taste
Salt and pepper,
Olive oil
in
1 tsp ground cum
or 1/2
1 tsp chili powder
tsp cayenne pepper
s
4 jalapeno pepper
ion,
1 large yellow on
peeled and sliced into
1/4-inch rings
2) Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then
rub them with the cumin, and chili powder or cayenne. Sprinkle on some salt and
pepper. Add the chicken, whole jalapenos, and onion rings to the grill. Cook the chicken
for 4 to 5 minutes on each side until its lightly charred and firm to the touch. Cook the
jalapenos and onions for the same amount of time, turning them to make sure they
caramelize evenly.
3) Serve the grilled chicken with the guacamole, grilled vegetables, hunks of fresh lime,
and more cilantro.
Eat with warm corn tortillas and black beans.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 51
Cavalry Chicken Roll-Ups

1) PREHEAT oven to 400F.
2) Place 2 of the chicken breasts in large freezer-weight resealable plastic bag.
3) Pound chicken with the side of a heavy can, rolling pin or meat mallet until chicken is
1/4-inch thick.
4) Remove chicken from bag; set aside. Repeat with remaining 2 chicken breasts.
Ingredients:
skinless
4 small boneless
chicken breasts (1 lb.),
pounded to 1/4-inch
thickness
redded
1 cup Tex Mex Sh
Cheese, divided
chunky
1/3 cup thick and
salsa, divided
N BAKE
1 pouch SHAKE
d
Classic Herb an
Parmesan Crusted
5) Place chicken, top-sides down, on large cutting board.

6) Spread each breast with 2 Tbsp. of the cheese and 1 Tbsp. of the salsa. Starting at one
of the short ends, tightly roll up each chicken breast.
7) EMPTY coating mixture into pie plate. Moisten chicken roll-ups with water; add to
coating mix, turning over to evenly coat all sides. Place, seam-sides down, in foil-lined
8-inch square baking dish.
8) BAKE 30 to 35 min. or until chicken is cooked through (170F), topping chicken with the
remaining salsa and remaining cheese for the last 5 min. of the baking time.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 52
Vietnam Vegetarian Lasagna

1) Cook noodles according to package directions.
2) Saut onion and pepper in oil until tender.
3) Add spinach; cook until just wilted. Stir in pasta sauce and heat through.
4) Season to taste with salt and pepper.
Ingredients:
Lasagne
12 whole wheat
Noodles
ed
1 onion, finely dic
ed
1 red pepper, finely dic
0
1-2 tbsp olive oil 15-3
mL
mmed
6.5 oz spinach, tri
and chopped
sta
1 jar (700 mL) Pa
Sauce
ound
Salt and freshly gr
pepper
or
500grams ricotta
se
cottage chee
1 cup crumbled feta
cheese
rmesan
1/3 cup grated Pa
cheese
1 egg, beaten
5) Mix together ricotta, feta, Parmesan cheeses and egg.

6) In 13 x 9-inch (3 L) baking dish, layer of the pasta sauce. Top with three lasagne
noodles, sauce and three more noodles. Spread cheese mixture over noodles. Top
with three more noodles, sauce, remaining noodles and sauce. Sprinkle
mozzarella cheese over top.
7) Cover and bake in preheated 350F (180C) oven for 45-50 minutes or until cooked
through. Let stand 10 minutes before serving.
1-1/4 cup grated

mozzarella cheese
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 53
Isabels Oatmeal Concoction

In order to make this a fast and easy breakfast, I cook the oatmeal the night before (while Im
cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few
days.
I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack
the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without
breaking the yolk. The whites and the yolk cook in the hot oatmeal. I then sweeten it with a bit
of stevia and cinnamon.
Ingredients:
l (slow
cup dry oatmea
ta
cook oats, not ins nt)
made with water.
2 organic eggs
I love it! And it takes me less than 10 minutes to make in the morning. Youve got to try this
one. You will either thank me or youll make fun of me like my husband.
Courtesy of Isabel at The Diet Solution
via to
Cinnamon and ste
sweeten (optional)
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 54
Warm and Nutty Cinnamon Quinoa

1) Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat.
2) Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is
absorbed.
3) Turn off heat; let stand covered 5 minutes.
4) Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to
four bowls and top with pecans or walnuts.
Ingredients:
ilk
1 cup coconut m
1 cup water
inoa,
1 cup organic qu
( rinse quinoa before
cooking)
errie
2 cups fresh blueb
nd
1/2 teaspoon grou
cinnamon
pecans
1/3 cup chopped
or walnuts
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 55
DSP Approved Shepherds Pie

1) Steam cauliflower so you can mash it or put it in the blender so they resemble mashed
potatoes.
2) While the cauliflower is cooking , melt 4 Tablespoons butter (1/2 a stick) in large frying
pan.
Ingredients:
buffalo or
1 1/2 lbs ground
turkey
1 onion chopped
s
1-2 cups vegetable
,
co
chopped carrots, rn
peas
flower
1 1/2 2 lbs cauli
tter (1
8 tablespoons bu
stick)
h (use
1/2 cup beef brot
low sodium)
1 teaspoon
Worcestershire sauce
r
Sea salt, pepper, othe
e
oic
seasonings of ch
3) Saut onions in butter until tender over medium heat (10 mins). If you are adding
vegetables, add them according to cooking time. Put any carrots in with the onions. Add
corn or peas either at the end of the cooking of the onions, or after the meat has initially
cooked.
4) Add ground buffalo or turkey and saut until no longer pink. Add salt and pepper. Add
worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat
for 10 minutes, adding more beef broth as necessary to keep moist.
5) Put cauliflower in the blender until they resemble mash potatoes with remainder of
butter, season to taste.
6) Place beef and onions in baking dish. Distribute cauliflower on top. Rough up with a fork
so that there are peaks that will brown nicely. You can use the fork to make some
designs in the potatoes as well.
7) Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few
minutes if necessary to brown. Watch this carefully, as your cooking time will be less
because you are using cauliflower.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 56
Vegetable Frittata
A frittata is like a no-flip omelet or a no-crust quiche a fast egg dish that can be made with
any combination of vegetable, meat, and cheese that you can imagine.
1) Heat butter in large skillet over medium-high heat. Add onion and mushrooms and cook,
stirring, for 1-2 minutes, or until onions are translucent.
Ingredients:
coconut
2 tbsp butter (or
oil)
d onion
cup chopped re
(or red
1 lb mushrooms
peppers), sliced
low-GI
4 cups chopped
coli,
vegetables (e.g., broc
cauliflower, zucchini,
artichoke hearts,
asparagus, spinach)
sh
2 tbsp minced fre
marjoram
8 medium eggs
2) Add chopped vegetables and marjoram. Saute until vegetables turn bright green and
begin to soften. Reduce heat to medium or medium-low.
3) Meanwhile, break eggs into a small bowl. Add milk, mustard, and black pepper. Use a
fork to break yolks gently, without whisking (mixture will look marbleized), and pour eggs
over vegetables in skillet. Cook over medium heat until eggs are set.
cup milk
(or 2
3 tsp dry mustard
ta
tsp prepared mus rd)
nd black
1 tsp freshly grou
pepper
table
1 tsp Spike vege
seasoning (or salt)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 57
Kidney Bean and Mushroom Veggie Burger

1) Process carrot in food processor until grated.
2) Add oats and beans and pulse a few times.
3) Add remaining ingredients and process until well combined but still slightly coarse.
4) Chill for at least 45 minutes, and then form into 4-6 patties.
5) Broil for 5-6 minutes on each side.
Ingredients:
1 medium carrot
1 cup oats
ney
1 14 ounce can kid
beans, drained
s
cup mushroom
You could also cook these mushroom veggie burgers on the grill, or pan fry in coconut oil.
onion
1 medium carrot
ll
red or yellow be
pepper
1 egg
tchup
2 tbsp organic ke
gar)
ds
(optional as it ad su
tsp garlic salt
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 58
Veggie Vegetarian Chili

You can freeze this chili and keep it on hand to reheat for a quick and easy lunch or dinner
solution.
1) Heat the butter or coconut oil in a large pot over medium heat.
2) Cook and stir the garlic, onion, and carrots in the pot until tender.
Ingredients:
conut
1 tbsp butter or co
oil
inced
3 cloves garlic, m
ion
1 cup chopped on
rrots
1 cup chopped ca
een bell
1 cup chopped gr
pepper
d bell
1 cup chopped re
pepper
er
2 tbsp chili powd
d fresh
1 cups choppe
mushrooms
ole
1 28 ounce can wh
peeled tomatoes with
liquid, chopped
ck
1 15 ounce can bla
beans, undrained
ney
1 15 ounce can kid
beans, undrained
to
1 15 ounce can pin
beans, undrained
1 tbsp cumin
egano
1 tbsp dried or
sil
1 tbsp dried ba
er
tbsp garlic powd
3) Mix in the green bell pepper and red bell pepper. Season with chili powder. Continue
cooking 5 minutes, or until peppers are tender.
4) Mix the mushrooms into the pot. Stir in the tomatoes with liquid, black beans with liquid,
kidney beans with liquid, and pinto beans with liquid. Season with cumin, oregano, basil,
and garlic powder. Bring to a boil.
5) Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 59
Spanish Tortilla
This potato omelette is a traditional Spanish tapa, or appetizer, but its equally good for
breakfast or brunch.
1) Slice the potatoes as thin as possible and dry with a paper towel.
2) Saute potatoes and onions in olive oil over medium heat, turning frequently, until golden
brown (about three minutes).
3) Meanwhile, beat the eggs with salt and pepper until foamy, 1-2 minutes.
Ingredients:
1 pound potatoes
(preferably sweet
potatoes), peeled
ed
1 large onion, dic
cup olive oil
4) Pour the eggs over the potatoes, cover, lower the heat, and cook for about 5-7 minutes,
until the omelette is set and the bottom is golden brown.
5) Slide the omelette onto a plate, cover with the other plate, flip, and slide the omelette
back into the pan, so that the cooked side is on top.
6) Cover and cook for about 5 minutes longer.
7) Cut into wedges and serve.
5 eggs
Salt and pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 60
Tangy Egg Salad No Mayo Recipe

1) Mash eggs together well in a medium sized bowl. I use a fork and/or potato masher.
2) Add green onions and stir.
3) Add remaining ingredients and mix well.
4) Cover and refrigerate overnight.
Ingredients:
,
2 hard boiled eggs
peeled
ely
2 green onions, fin
pa
chopped green rts
only
hire
1 tsp worchesters
sauce
tard, +
1 tbsp Dijon mus
more for spreading
1 tbsp lemon juice

to taste,
Salt and pepper,
+ additional pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 61
Breakfast Burritos
1) Heat the butter, add onion, and saut for 3-4 minutes, stirring frequently.
2) Scramble the eggs.
3) Add eggs to onions. Cook for 2 minutes; add tomato, soy sauce, and herbs; and heat
until warm. Stir in walnuts and optional cheese and remove from stove.
Ingredients:
1-2 tbsp butter
ped
cup onion, chop
2-3 eggs
referably
1 small tomato (p
Roma), chopped
rbs
1-2 tbsp fresh he
(thyme, rosemary),
minced
(wheat
2 tbsp soy sauce
free preferably)
4) Place half of mixture in a line in the center of each tortilla, leaving 1 inch at either end of
the line. Fold each end up to the filling, then fold in one side. Roll. Voila, your breakfast
burritos!
Notes: You can leave out the tomato and/or walnuts and/or add other veggies pretty much
whatever you like!
If you dont have any tortilla, you can just serve the filling with some sprouted grain toast or
some raw veggies.
lnuts
cup chopped wa
or pecans
w
2-3 tbsp grated ra
cheese (optional)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 62
Spanish Tortilla with Zucchini
Ingredients:
1 large or 3 small
1
zucchini, grated (about
pound)
2 tsp salt
cup olive oil
rubbed*
1 lb potatoes, sc
and diced into -inch
cubes
opped
1 large onion, ch
5-6 eggs
Dash of nutmeg
1) Place grated zucchini in colander, toss with 1 tsp salt, and set in sink or over a bowl to
drain.
2) Heat oil, reduce heat to medium-low, add potatoes, onion, and tsp salt, and saut,
stirring occasionally, for 30 minutes. If potatoes start to brown, reduce heat.
3) Squeeze handfuls of zucchini to get rid of as much water as possible, and add the
zucchini to the potatoes. Saut, stirring occasionally, for another 15 minutes. Remove
from heat, and use the slotted spoon to transfer vegetables to a large bowl, allowing
excess oil to remain in the pan.
4) In the small bowl, beat the eggs with remaining tsp salt, nutmeg, and pepper, then stir
into the vegetables.
5) Pour into pan, press everything down lightly, and cook, covered, over very low heat.
6) After 7 minutes, use a rubber spatula to gently lift up one side and check the color of the
bottom. When the tortilla is just about set and the bottom is lightly golden (no more than
12 minutes total), remove from heat and let stand, still covered, 5-10 minutes, until set.
7) Run rubber spatula all the way around the pan to make sure the tortilla isnt stuck
anywhere. Place plate upside-down over pan and quickly (and carefully!) flip both, so
that the top of the tortilla is now the bottom.
8) Slide tortilla back into the pan and cook over low heat for another five minutes. Let cool
and serve.
Notes: No need to peel the potatoes they are soft and delicious in this tortilla, plus theres
lots of nutrients in the skin.This is a strange recipe in that its good hot, but its great at room
temperature, so the leftovers are even better than the original dish.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 63
Taco Seasoned Beef Low Carb Dinner

1) Sautee the ground beef or buffalo in a large pan. I often dont even need to add any oil
as the natural fats in the meat help it cook without sticking. Make sure to stir and cut up
the meat in small pieces with your spatula as it cooks.
2) Once the meat is cooked through, add 2 Tbsp of the above Taco Seasoning (or Taco
Seasoning of your choice.)
Ingredients:
grass fed
1 pound ground
rk
Beef or Buffalo (both wo
great)
-it 2 Tablespoons Do
ing
Yourself Taco Season
co
Do-it-Yourself Ta
at
Seasoning Recipe (Gre
to make ahead of time
and always keep on
hand)
ili
6 Tablespoons Ch
Powder
min
2 Tablespoons Cu
prika
4 Tablespoon Pa
ion
3 Tablespoons On
Powder
rlic
1 Tablespoon ga
powder
nne
1 Teaspoon caye
pepper (this makes it
s
spicy. add more or les
depending on how you
like it)
What can you do with this taco seasoned meat? I love to put it over a large salad of
romaine lettuce, chopped tomatoes, cucumbers and celery and add salsa on top.
My husband loves to put it on Sprouted Grain Tortillas, Spelt Tortillas or Rice Tortillas that
we purchase at our local health food store.
A good friend of mine uses large leaves of Romaine Lettuce and makes Lettuce Taco
Wraps. If you have a bit of time, you can even add some fresh guacamole to your salad or
wrap.
Oh, and did I mention this taco meat freezes and re-heats really well? You can make a big
batch and freeze in smaller containers for later use.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 64
Daves Anabolic Blueberry Oatmeal

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 varies from one microwave to
another) - stir the mix 2 minutes after cooking has started so it doesn't stick or create
chunks
3) Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
Ingredients:
3/4 cup oatmeal
8 Egg Whites
Courtesy of Dave Ruel at Anabolic Cooking
of
1/2 scoop (15g)
er
Chocolate Protein Powd
re
2 teaspoons of Pu
Cocoa Powder
evia
1/2 teaspoon of St
l
1 tbsp of Flax Oi
1 cup of frozen
Blueberries
1/4 cup of water
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 65
Low Carb Spinach Scramble

1) Cook and drain the spinach. Season it with salt and pepper while still warm. Cover and
set aside.
2) In medium skillet coated lightly with cooking spray - set to medium heat - cook the onion
and red pepper until tender.
3) Add the eggs and scramble until completely set.
Ingredients:
4) To serve, make a bed of spinach on a serving plate. Top with the scrambled eggs. Add
additional seasoning if desired.
6 Egg Whites
)
2 Eggs (with yolks
d drained
1 cup cooked an
n)
Spinach (fresh or froze
- to taste
Salt and Pepper
Onion
1/4 cup chopped
Red
1/4 cup chopped
Pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 66
Rising Sun Scramble

1) In a skillet at medium-high heat, cook the garlic and ginger in olive oil until golden. Then
add the mushroom, red pepper and scallion with the soy sauce, cook for about 2
minutes. Cover and set aside.
2) In a medium skillet coated lightly with cooking spray - set to medium heat - scramble the
eggs and egg whites.
3) Just before the eggs are completely cooked, add the veggies and mix everything.
Ingredients:
6 Egg Whites
2 Eggs (with yolk)
1 cup of chopped
Mushrooms
d Red
1/2 cup of choppe
Pepper
(green
2 tbsp of Scallion
onions)
ut in
12 Snow Peas (c
small pieces)
ive Oil
1 tablespoon of Ol
nger
1 teaspoon of Gi
rlic
1 teaspoon of Ga
ium soy
1 tbsp of low-sod
sauce

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 67
Sweet Potato and Spinach Frittata

1) Preheat an oven to 350 degrees F (175 degrees C). Prepare baking dish.
2) Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover,
and cook about 10 minutes, until tender but firm.
3) Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking
1 to 2 minutes, until spinach is wilted.
Ingredients:
ive Oil
1 tablespoons Ol
Potato
1 Medium Sweet
4) Whisk the egg, egg whites and milk in a small bowl; then pour over vegetables. Sprinkle
cheddar cheese over the frittata. Cook for 3-5 minutes, or until eggs are set on the
bottom.
5) Bake in the preheated oven until set in the middle, 20 to 25 minutes.
Onion
1/4 cup chopped
Pinch salt
inach
1 cup of fresh Sp
1Egg
6 Egg Whites
low fat
1/4 cup shredded
cheddar cheese
ilk
1/3 cup of Skim M
Garlic
1 tsp of crushed
Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 68
Baked Crispy Chicken Nuggets

1) Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or
coating lightly with best-quality olive oil.
2) Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3) Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well.
This is your coating mixture.
Ingredients:
ess
3 boneless, skinl
ing
chicken breasts weigh
about 6 oz. each
t bran
1/4cup/60ml of oa
eat
1/4cup/60ml of wh
germ
arsely
1 Tbsp / 15 ml co
ground flaxseed
arsely
1/4 cup / 60 ml co
ground almonds
a salt
1/2tsp/21/2ml se
white
1/2 tsp / 2 1/2 ml
pepper
er
Pinch garlic powd
water or
1/2 cup / 120 ml
oth
low-sodium chicken br
, lightly
1 large egg white
beaten
4) Combine water and egg in a medium bowl. Dip each piece in the water/egg-white
mixture. Then dip each piece in the coating mixture. Make sure each piece is well
coated.
5) Place on the baking sheet. When all of your chicken has been coated and your baking
sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Carb Load
Protein+
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Balance
101 Warrior Recipes

Page 69
Chicken Marsala
1) Sprinkle red pepper flakes, salt and pepper over chicken and set aside
2) Bring chicken broth to a low-boil in a saucepan over medium heat. Add Mush- rooms,
Garlic and Shallots, then simmer for about 15 minutes until sauce reduces
3) Grill chicken for about 5-6 minutes each side or until cooked
4) Return sauce to stove and whisk in the yoghurt
Ingredients:
4 chicken breasts
(boneless, 6oz each)
ium
3 cups of low-sod
Chicken broth
5) Serve by topping chicken with sauce and rosemary
ms
8 sliced Mushroo
s
2 minced Shallot
d
1/2 teaspoon of Re
Pepper flakes
rlic
1/2 teaspoon of Ga
semary
1 teaspoon of Ro
t free
4 teaspoons of fa
Yoghurt
Salt and Pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 70
Buffalo (Bison) Burgers

1) Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set
aside.
2) Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano,
sea salt and pepper.
3) Stir in onions and bison. Mix the ingredients together with clean hands until just
combined. Take a handful of the meat and create 4 flat patties.
4) Grill the patties on each side until the burgers reach desired doneness.
Ingredients:
ffalo
1 lbs of Ground Bu
1 Tbsp of olive oil
1 chopped onion
2 egg whites
1/4 cup oat bran
mashed
1/4 cup cooked,
sweet potato
ano
1 teaspoon oreg
salt
1/2 teaspoon sea
nd
1/2 teaspoon grou
black pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 71
Grilled Blueberry Salmon Steaks

1) Pour 1/2 cup of chicken broth, vinegar, orange zest, and honey into a saucepan. Bring
to a boil over high heat, and then reduce heat to medium.
2) Dissolve flour in 1/4 cup of chicken broth, and stir into the simmering sauce. Cook and
stir until the sauce thickens. Stir in the blueberries and chives, and keep warm over low
heat.
3) Preheat grill to medium high heat.
4) In a large skillet, coated with olive oil, cook salmon for about 4 minutes per side. Serve
with blueberry sauce.
Ingredients:
(6oz
4 Salmon Steaks
each)
1 Tbsp Olive Oil
Vinega
1/4 cup Balsamic
Zest
2 Tbsp of Orange
ney
1 teaspoon of Ho
heat
1 Tbsp Whole W
Flour
dium
3/4 cup of Low-So
Chicken Broth
berries
1 cup fresh Blue
ives
2 tsp chopped Ch

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 72
Creole Tilapia
1) Meanwhile, coat a large skillet with cooking spray. Over medium-high heat, cook the
onion, celery, and carrot for 5 minutes, or until tender
2) Add the tilapia and cook for 3 minutes. Carefully turn the fish and add the tomatoes
and herbs.
3) Season with salt and pepper to taste. 4. Simmer for 2 minutes, or until the fish flakes
easily.
Ingredients:
oz ea
4 Tilapia Filets (6
1 Onion, diced
sliced
2 Celery Sticks,
ced
2 large carrots, sli
Quick Tip: Serve over Brown Rice

ch)
ed
1 cup canned dic
tomatoes
Salt and Pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 73
Beef & Broccoli Stir Fry

1) Heat olive oil in a large skillet and add the prepared vegetables.
2) Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
3) Stir in the beef strips, cook until desired doneness.
4) In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to
the beef mixture and cook stirring constantly until sauce thickens
Ingredients:
oil
1 teaspoon olive
3 cups broccoli
rrot
2 thinly sliced ca
wedges
1 onion, cut into
cut into
6 oz. sirloin steak
strips
chicken
3 tbsp low sodium
or beef broth
dium
1 tbsp reduced so
soy sauce
wheat
1 teaspoon whole
flour
ia
1/2 teaspoon Stev

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 74
Classic Tuna Melt Patties

1) Mix all ingredients except cheese together in a small bowl
2) Heat a small non-stick frying pan over medium heat and spray with non-stick cooking
spray
3) Make two small patties and cook until both sides are brown
Ingredients:
ained
16oz. can tuna, dr
en
1 egg white, beat
tmeal
2 tablespoon of oa
ion,
2 tablespoon of on
of
diced (or 1/4 teaspoon
onion powder)
1/4 teaspoon garlic
powder
salt & pepper

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101 Warrior Recipes

Page 75
Banana Maple Protein Snack Wraps

1) In a separate bowl, mash banana and protein powder together with a fork until
combined.
2) Spread the peanut butter onto the tortilla. Top with the banana mixture.
3) Sprinkle with almonds, then drizzle with maple syrup.
4) Roll the wrap and enjoy!
Ingredients:
Whe
1 8" 100% Whole
Wrap
1 medium banana
at
all
1 tablespoons of
r
natural peanut butter (o
almond butter)
vered
1 tablespoon of sli
almonds
protein
1 scoop of vanilla
powder
sugar
1 tablespoons of
p
free maple syru

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101 Warrior Recipes

Page 76
Strawberry Meringues
1) Preheat the oven to 250 degrees F.
2) In a large mixing bowl, beat 6 egg whites and 1/4 tsp of cream of tartar with an electric
mixer on medium-high speed, until the egg whites become fluffy and hold stiff peaks.
3) Scoop this mixture out into two large ball-like portions on a baking sheet lined with
parchment paper.
Ingredients:
6 egg whites
tartar
1/4 tsp cream of
berries
2 cups sliced straw
2 tbsp Stevia
or
4 scoops vanilla
er
strawberry protein powd
4) With the back of a large spoon, depress the middle of each portion to form a pocket (this
is where the fruit will go).
5) Bake in the oven until the mixture turns light golden brown, between 5 and 10 minutes.
Remove from oven and set aside to let cool.
6) Cut up 2 cups of strawberries and mix in a bowl with Stevia. Add the protein powder to
this mixture, 1 scoop at a time, mixing well. Once these dry ingredients are mixed
together, add water 1 tbsp at a time until the mixture becomes creamy.
7) Pour the strawberry mixture into the meringue pockets, letting it flow over the sides.
Serve cool.

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101 Warrior Recipes

Page 77
Apple & Cinnamon High Protein Muffins

1) In a blender, mix All the ingredients (except for the diced apple), blend until the mix get
thick
2) Add the diced apple and stir (with a spoon or spatula)
3) Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about
30mins)
Ingredients:
3/4 cup oatmeal
1/4 cup Oat Bran
6 Egg Whites
of Vanilla
1/2 scoop (15g)
Protein Powder
king
1/4 teaspoon of Ba
Soda
evia
1 teaspoon of St
l
1 tbsp of Flax Oi
1 diced Apple
tened
2 Tbsp of Unswee
Apple Sauce
1/2 teaspoon of
Cinnamon
nilla
1/2 teaspoon of Va
Extracts

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101 Warrior Recipes

Page 78
Roasted Chicken Breast with Spinach and Walnuts

Stuffing
1) Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat
leaving attached at one end like a book) and lay out flat on cutting board. You can
pound it slightly to flatten a bit if you want.
2) Rub both sides with olive oil and season well with salt and pepper.
3) Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
Ingredients:
4) Spread roasted garlic paste onto one half on inside of chicken breasts.
en
4 large fresh chick
s
breasts, boneles and
per
skinless (average 8oz
breast)
ch
4 cups fresh spina
2 Tbsp of garlic
5) Sprinkle with crushed walnuts.
crushed
1/4 cup walnuts
6) Place spinach on top of walnuts.

7) Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8) Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and
roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9) Let rest for 15 minutes before slicing.
Salt
ck
Fresh ground bla
pepper
virgin)
Olive oil (not extra

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Page 79
High Protein Pancakes

1) First heat a frying pan until hot and then reduce to medium temperature.
2) After mixing together all the ingredients in a blender, spray some pam (or other cooking
spray), drop by spoonful onto the plan, flipping when bubbles start to form.
3) Make about 6 pancakes.
Ingredients:
1/4 cup oatmeal
6 egg whites
x
1 tbsp ground fla
1/2 tbsp cinnamon
king
1/4 teaspoon of Ba
Soda
evia
1 teaspoon of St
Carb Load
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Page 80
Mashed Cauliflower Potatoes

1) Cut the cauliflower into florets of roughly equal size.
2) Steam the cauliflower for about 15 to 20 minutes or until very tender.
3) Drain. Mash with a fork or a hand held potato masher in pan with butter, salt and pepper
and garlic.
Ingredients:
r, cut
1 head cauliflowe
ts
into smaller flore
3/4 cup water
butter ( I
3 Tbsp grass fed
t
dont measure this, jus
it)
of
k
put in a big chun
Although a few potatoes once in a while will not make you fat, these are a great lower-carb
highly nutrient-dense mashed potato substitute.
The thing about cruciferous vegetables like cauliflower, broccoli, brussels sprouts, kale and
cabbage is that they contain those unique phytonutrients such as indole-3 that fight
estrogenic chemicals in our environment that can cause weight gain. Resulteating these
kinds of veggies helps you burn up fat!
Cauliflower is also loaded with vitamin C, fiber, minerals, and special compounds such as
glucosinolates and thiocyanates, which are especially abundant in the cruciferous
vegetables such as broccoli, cauliflower, and cabbage and help prevent cancer.
Sea salt
pper
Fresh ground pe
tional
Minced garlic, op
Courtesy of Mike Geary at Fat Burning Kitchen and The

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Page 81
Ingredients:
Stuffed Quinoa Peppers
ground
1 lb of grass fed
beef
2 Tbsp of olive oil
green
2-3 red, yellow or
and
bell peppers, seeded
sliced in half and
(8x8)
placed in a small
baking dish with sides
ion,
1 medium red on
chopped coarsely
, minced
2 cloves of garlic
cut in
1 small zucchini,
small pieces
hrooms,
lb of fresh mus
sliced, any variety
fresh
1-2 tsp of dried or
e
oregano (use double th
amount if fresh)
fresh
1-2 tsp of dried or
fresh)
if
le
basil (use doub
ganic,
1 small can of or
chopped tomatoes or
matoes,
2-3 small fresh to
chopped
s, to
Hot pepper flake
taste
Sea salt, to taste
quinoa
3-4 cups cooked
d fresh
Handful of choppe
parsley
your
Several slices of
se
favorite grass fed chee
1) Heat oven to 350 degrees.

2) In a frying pan over medium heat, brown the beef in the oil, then add in the onion, garlic,
zucchini, mushrooms, oregano, basil, and salt.
3) Cook about 5-7 minutes while stirring.
4) Add in tomatoes and quinoa, and cook a few more minutes until liquid is absorbed
some.
5) Divide meat mixture up into the pepper cups and bake in oven, covered with foil for
about 20-30 minutes.
6) Add cheese slices on top of peppers when there is about 10 minutes of cooking time
left.
7) Generously sprinkle parsley over peppers and serve.
Quinoa is making an appearance in grocery stores and restaurants these days, often as a
substitute for rice, or in pilafs or stuffing. Quinoa is not really even a grain, but a seed and
full of high-energy nutrition. Quinoa is a very good low glycemic carbohydrate source; rich
with manganese, magnesium, calcium, copper, iron, phosphorus, vitamin E, and several B
vitamins. The protein in quinoa is superb; in fact it contains an almost perfect balance of all
8 essential amino acids needed by humans.

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101 Warrior Recipes

Page 82
Healthy Fat-Burning Chocolate Pudding

1) Put the avocado and almond butter into a bowl and mash together with a fork until
smooth.
2) Then add all of the other ingredients intothe bowl and mix together vigorously until all is
mixed and smooth.
Ingredients:
ado (soft
1/2 of a ripe avoc
to touch)
oons of
approx 3 tablesp
bly
re
almond butter (p fera
raw if possible)
approx 1/4 cup of
milk
unsweetened almond
or coconut milk
oons of
2 heaping tablesp
organic cocoa powder
nilla
1/2 teaspoon of va
stevia
1or 2 packets of
(or to your desired
sweetness level)
oop of
1/2 to3/4 of asc
er
chocolate protein powd
of salt
just a small pinch
If everything went right, the consistency will be similar to pudding... except normal pudding
makes you FAT with loads of sugar! My healthy pudding recipe will actually HELP you to
burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy
fats, and fiber.
If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more
moisture.
If you want to get a little wild and add some more nutrient-rich additions, feel free to add
some chopped pecans, chia seeds, rice bran, or walnuts at the end.

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Page 83
Ingredients:
conut
3/4 cuporganic co
milk
r works
1 bar (3-5 oz. ba
well) of bakers
te unsweetened chocola
100% cacao content
of peanut
4-5 tablespoons
nut
butter or your favorite
butter
dried
3/4 cup raisins or
es
ji
cranberries or go berri
w
1/2cup whole ra
r
almonds or othe nuts
ped
1/4 cup raw chop
pecans
gms of
1 scoop, about 25
your favorite protein
powder
s, hemp
3Tbsp chia seed
s
seeds, and/or flax seed
2Tbsp rice bran
ts or oat
2 Tbsp whole oa
bran
la
1/2 teaspoon vanil
extract
via
A little natural ste
te
powder to swee n
h of real
add a small touc
nt a
maple syrup if you wa
more "blended"
sweetness flavor
Lean-Body ChocolatePeanut Butter "SuperFood"

Fudge
1) Start by adding the coconut milk (cans of organic coconut milk are available at most
health food stores and possibly even your grocery store) and vanilla extract to a small
saucepan onVERY low heat -- the lowest heat setting.
2) Break up the extra dark chocolate bar into chunks and add into pot.
3) Add the nut butters and the stevia, and continuously stir until it all melts together into a
smooth mixture.
4) Then add the raisins, nuts, seeds,protein powder, oat bran, andrice bran and stir until
fully blended. If the mixture becomes too thick or dry consistency, just add a small
amount more coconut milk. If the mixtures seems too wet, keep in mind that it will
solidify a good bit once it goes in the fridge.
5) Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge
until it cools and solidifies together (3-4 hours). Cut into squares once firm and place in
a closed container or cover with foil in fridge to prevent it from drying out.
Enjoy small squares of this delicious healthy "super-food" fudge for dessert and for small
snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!
Even though this is a healthier dessert idea that's lower in sugar and higher in nutrition
than most sweet treats, keep in mind that it is still calorie dense, so keep your portions
reasonable.

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Page 84
Ingredients:
hy type
1 1/2 lbsof a healt
of ground meat
er diced
1 large red pepp
ers
5-6 jalapeno pepp
diced
2 onions diced
olive oil
2 tbsp extra virgin
d
1 large can crushe
lar
tomatoes or 5-6 ge
fresh tomatoes diced
ans or
1 can of kidney be
black beans
half a bag of
ch
frozenchopped spina
2 tbsp molasses
tra dark
2-3 squares of ex
chocolate
powder
1 or 2 tbsp of chili
in
1 or 2 tsp of cum
hed
1 or 2 tbsp of crus
garlic
celtic sea
a small touch of
salt
1/2 cup oat bran
chopped cilantro
avocado
Geary's Fat-Burning Chili Recipe

1) Use a large pot and start with the olive oil and ground meat cooking. Just start adding
all of the diced vegetables and other ingredients as you get them ready.
2) Once it's all together and cooking in the pot, reduce heat to low and simmer for 40-50
minutes.
3) Top each bowl with freshly diced ripe avocado (even more satisfying healthy fats) and
sprinkle with shredded raw grass-fed cheese.
Save the leftovers and bring healthy lunches or mid-meals with you to work each day.
It doesn't get any more nutrient dense than this! This is the type of meal that is so dense
in micro-nutrients, that it will satisfy your body's needs for nutrition (hence, eliminating
cravings), but do it without overloading on calories.

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Page 85
Peach Protein Ice Cream

Mix in a blender to a thick, ice-cream like consistency.
Delicious! Great dessert to split with someone, or even a good meal in itself for breakfast or as
a mid-meal
Ingredients:
4 oz. milk
milk
1/4 cup coconut
nilla
8 oz. container va
yogurt
n peach
a handful of froze
slices
nilla
15-20 grams of va
protein powder

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powder if
a touch of stevia
s
desired extra sweetnes

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Page 86
Pumped-Up Pumpkin Mix

Mix everything together in a huge bowl and split into 5-6 containers (approx 16 oz containers
work well), and you've got a quick healthy meal for each weekday.
Adjust the quantities of the ingredients if you want less calories or more calories per meal.
Ingredients:
pure
two 15-oz cans of
100% pumpkin pack
er of
one 15-oz contain
ricotta cheese
er of
one 32-oz contain
vanilla yogurt
25
one scoop (about
grams) of vanilla protein
l
powder with no artificia
sweeteners
currants
3/4 cup raisins or
walnuts
3/4 cup chopped
or pecans
and/or
1/4 cup chia seed
hemp seed
1/4 cup rice bran
on to
cinnamon to seas
s
taste (1/2 to 1 tsp work
If you dig pumpkin pie, you'll love this little nutrient-dense, antioxidant-rich, protein-packed
treat!

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well)
ural non a little stevia (nat
caloric sweetener)

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101 Warrior Recipes

Page 87
Geary's Healthy Chocolate Chip Ricotta

Mix all of the ingredients together in a container and you're done!
Store in the fridge and enjoy a few spoonfuls each night for dessert.
Ingredients:
er
one 15 oz contain
ricotta cheese
la extract
1 teaspoon vanil
tened
3 Tbsp of unswee
cocoa powder
syrup
1 Tbsp real maple
te protein
1 scoop chocola
powder
1/2 cup extra dark
chocolate chips

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powder
a touch of stevia
to sweeten

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101 Warrior Recipes

Page 88
The Ultimate Muscle Salad

1) Mix it all together and you've got one delicious and ridiculously nutritious salad.
2) Top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's
Choice Oil Blend
Ingredients:
ch
approx 1 cup spina
leaves
d leaf
approx 1 cup mixe
lettuce
shredded carrots
ado,
1/2 of a ripe avoc
diced
, diced
2 hard boiled eggs
pecans
3 Tbsp chopped
berries
1/4 cup dried cran
Now before you throw your arms up in disgust and call me crazy for recommending such a
high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric
goal. The portions above are simply the portions that I use considering that my maintenance
caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then
scale back the portions accordingly.

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Page 89
Geary's Healthy-Fat Blend Balsamic Vinaigrette Dressing

1) Fill your salad dressing container with these approximate ratios of liquids:
a. 1/3rd of container filled with balsamic vinegar
b. 1/3rd of container filled with apple cider vinegar
2) fill the remaining 1/3rd of container with equal parts of extra virgin olive oil and "Udo's
Choice EFA Oil Blend"
Ingredients:
balsamic vinegar
ar
apple cider vineg
oil
extra virgin olive
A Oil
Udos Choice EF
Blend
rup
1 -2 tsp maple sy
rlic
onion powder, ga
pp
powder, black pe er
3) Add just a small touch (approx 1 or 2 teaspoons) of real maple syrup

4) Add a little bit of onion powder, garlic powder, and black pepper and then shake the
container to mix all ingredients well.
This homemade salad dressing mixture is delicious and healthy, and I pretty much never
get tired of it!

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Page 90
Garbanzo Breakfast Biscuits

2) In a food processor, combine all ingredients until they form a thick paste but are still
slightly chunky. Spray a cookie sheet with 5 small circles of olive oil. Smack a dollop of
mixture onto each circle.
3) Place the sheet in the oven and cook for 15-20 minutes, until firm. Let cool for 5 minutes
and then remove from the cookie sheet and enjoy!
Ingredients:
zo beans
3/4 cup Garban
n or fresh
1/4 cup froze
strawberries
Courtesy of BodyweightCoach.com
1/2 banana
powder
1 scoop protein
or 1 egg
via (or
4 packets of ste
)
squirts of liquid stevia
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101 Warrior Recipes

Page 91
Certifiable Breakfast Greens

Most people look at me like Im certifiable when I suggest having a salad for breakfast. But
why not! And most people who have tried it have converted
1) Mix all your greens and veggies together in a large bowl and toss with your olive oil and
balsamic vinegar.
2) Crumble the cheese over the greens and place your eggs, still hot, onto the bed of
greens and cheese.
Ingredients:
2 cups mixed
greens
3) Grind a bit of black pepper over the eggs and enjoy!

baby
o chopped
1 Italian tomat
s of English
About 2 inche
cucumber, finely sliced
finely
1 green onion
sliced
well mixed
2 tsp olive oil
with 1 tsp balsamic
vinegar
eggs
2-3 poached
(organic, free range)
nic blue
1 ounce orga
cheese
black
Fresh ground
pepper

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101 Warrior Recipes

Page 92
Breakfast On The MoveGet Shakin

(Cranberry Smoothie for when youre in a pinch)
99% of the time, I recommend whole food. But if youre really in the pinch and want breakfast
on the go, you can make a smoothie.
First, find yourself a high quality protein powder. Look for one that contains whey protein
isolate and that is sweetened with stevia rather than one of the artificial sweeteners.
I prefer cranberries over any other fruit because they are quite low in sugar, but high in fiber
and in anti-oxidants.
Ingredients:
cranberries
1/2 cup frozen
quality
1 - 2 scoops of
protein powder
mine
5 grams gluta
2 tsp cinnamon
r
ice cold wate
The glutamine is for gut health. The cinnamon just tastes good and also has been
demonstrated to have useful effects on insulin management in the body.
Put everything in a blender and whiz it up until smooth. I use the Magic Bullet mixer. Its
cool because when youre done you just turn the container over and it becomes your glass,
complete with a handle.

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101 Warrior Recipes

Page 93
Balsamic Veggies & Ground Turkey

1) Heat a skillet over high heat and add your ground turkey. When adding the meat,
spread it out in a thin layer over the entire surface of your pan. Allow to brown on one
side for approximately two minutes and then flip sections of the meat over to brown on
the other side for another minute or two. Then break the meat up into small chunks and
continue cooking until meat is firm and no pink remains.
2) Transfer the meat to a bowl lined with a paper towel and set aside.
Ingredients:
nd turkey
half pound grou
(organic free range)
s, finely
2 green onion
chopped
o, roughly
1 Italian tomat
chopped
cumber,
1/4 English cu
roughly chopped
vinegar
1 tbs balsamic
and fresh
Celtic sea salt
ground pepper to taste
ppers to
crushed red pe
taste
3) Turn your heat to medium-low and add your green onions to your pan and cook for
about 1 minute before adding the tomato and cucumber.
4) Cook until tomato starts to turn into a paste and cucumber starts to soften slightly. Add
balsamic vinegar, salt and pepper. Turn heat to high and continue cooking for about 45
seconds to 1 minute more.
5) Transfer your turkey to a pasta bowl and spoon your veggie mixture over it. Sprinkle
with crushed red pepper to taste. (quite spicy so take it easy until you find your zone)

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101 Warrior Recipes

Page 94
10 Minute Fish Soup

1) Add your olive oil to large skilletmedium-low heatand put in your green onions.
Work your onions around the pan frequently for 2-3 minutes until they start to soften and
then add your mushrooms. Continue cooking until the mushrooms just start to
sweat (begin to soften and give off some liquid).
2) Add your balsamic vinegar to the skillet and cook for another minute or so. Then add
your chicken broth to the pan. Throw your salt and pepper into the mix and bring the
liquid to a simmer.
3) Add your fish to the pan and enough of your water to completely cover the fish. Bring
back to a simmer, cover and cook for about 10 minutes or until fish flakes easily.
Ingredients:
400 grams co
white fish
d or other
Serve in pasta bowls with a green salad on the side.
1 tsp olive oil

s
4 green onion
hrooms
package mus
finely chopped
chicken
1 cup organic
broth
vinegar
1 tbs balsamic
r
1-3 cups wate
a salt
1 tsp Keltic se
ound
1 tsp fresh gr
pepper

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101 Warrior Recipes

Page 95
Magnificent Meatloaf
1) Preheat your oven to 350 F. Throw your ground beef into a very big mixing bowl. Put
your parsley and red onionpeeled and roughly choppedinto a food processor and
whiz it to a pulp. Add that mixture to your beef along with your egg.
2) Crush your garlic and briefly saut it in your sesame oil over medium low heat.
Continue, stirring periodically, until golden, around 5 minutes. Add this to your meat
mixture along with your sea salt and ground pepper. If you like, set aside a smidge of
the cheese to add to the top of the loaf.
Ingredients:
3) Finely grate your cheese (or throw it in the blender) and add to the bowl along with your
Dijon mustard. Get in there with your hands and thoroughly mix everything together.
ef (organic
1 lb Ground be
pastured)
ion
1 small red on
4) Place your mixture into two small or one large loaf tin. If you set aside some cheese,
sprinkle it over the top with a bit more fresh cracked pepper. Place it in the oven.
parsley
Handful fresh
1 egg
s
5 garlic clove
seed oil
1 tbs sesame
sea salt
1.5 tsp Celtic
ound
.5 tsp fresh gr
pepper
hard
1/4 cup ground
cheese (like parmesan

pastured and nonpasteurized)
mustard
1/8 cup Dijon
5) One large tin should take about 45 minutes to cook. Smaller tins can be done in as little
as 35 minutes. Use a meat thermometer for the most accurate cooking results. Take out
when the temperature reaches 160 degrees fahrenheit.

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101 Warrior Recipes

Page 96
Finger Lickin Roast Chicken

2) Heap the onion, cabbage and garlic in the middle of your roasting pan and drizzle with
olive oil. If you like, you can also drizzle your balsamic vinegar over the veggies at this
point.
3) Rinse your chicken and pat it dry with a clean cloth or paper towel. With a sharp knife,
prick holes all over your lemon and stuff into the cavity of the chicken with your
rosemary leaves.
Ingredients:
ium
1 small or med
organic and free range
chicken
ion roughly
1 large red on
chopped
e (any kind)
half a cabbag
roughly chopped
garlic,
7-10 cloves of
peeled and whole
1 lemon
ample olive oil
vinegar
1 tbs balsamic
(optional)
sea salt
loads of Celtic
er
and fresh ground pepp
lsamic
red wine or ba
al
vinegar & water (option
for gravy)
ional)
rice flour (opt
4) Cover the outside of your chicken with olive oil and rub thoroughly and liberally with
Celtic sea salt and fresh ground pepper. Then place the chicken on top of the bed of
veggies in your pan.
5) Pop the pan in the oven. Reduce the heat to 400 F. Baste after about 40 minutes. Total
cooking time should be about 1 hour and 20 minutes. I like to use a meat thermometer.
Insert into the thickest part of the chicken's thigh, without touching the bone. Take the
bird out when it reads 175 F. The internal temperature will continue to rise.
6) Cover your bird with foil and let sit for another 10 minutes. Carve it up and serve on a
platter with your favorite steamed veggies and wild rice.

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101 Warrior Recipes

Page 97
Broiled Salmon
1) Bend your sheet of foil to form a lip around the edges. In a bowl, mix together your
Braggs, wasabi powder and stevia or honey. Pour the mixture into the foil and place
your fish, flesh down, in the foil with your mixture.
2) If you like to eat the skin, make sure you descale it beforehand.
3) Fold the sides of the foil up to envelope the fish completely and force the liquid into the
middle where it will marinate your fish. Place in the fridge for about an hour.
Ingredients:
c salmon
One wild Pacifi
(skin on)
Soy
1/4 cup Braggs
Seasoning**
powder
1 tbs wasabi
uirts of
2 packets or sq
stevia extract or 2 tbs
organic unpasteurized
honey
avy duty
A sheet of he
aluminum foil
the
**In the US this goes by
e of
highly appetizing nam
Braggs Liquid Aminos
4) Preheat your oven to 500 F on broil. Place your topmost rack as close to the top as
possible.
5) Take the fish out of the fridge and open up the foil. Flip your fish over so the skin side is
down. Make sure you maintain a little lip of foil, but fold the rest back to expose the flesh
to the heat. Pop the fish and foil into the topmost rack of the oven.
6) For a typical filet of salmon, it will take about 10 minutes per inch of thickness. But keep
your eye on it. It should be flakey and still translucent when done. Dont overcook it.
This is great with some steamed asparagus, Drizzle it with olive oil and and sprinkle with a
dash of Celtic sea salt and pepper.

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 98
Grilled Rosemary Chicken Strips

1) Put your rosemary and tarragon (or fennel) into a large mixing bowl with the Braggs,
the oil and the fresh pepper. Give it a mix with a fork.
2) Slice your chicken breasts lengthwise into long thin strips (about a half inch wide) and
place in the bowl with your mixture. Make sure the chicken is thoroughly covered and
then press it down into the bowl, forcing the liquid up to cover as much of the chicken as
possible. Cover with a plate and put in the fridge for anywhere from 30 minutes to 2
hours.
Ingredients:
e range
2 organic & fre
chicken breasts
fresh
4-6 sprigs of
d
rosemary (leaves picke
d)
and finely choppe
sh French
A handful of fre
a
tarragon (optional) or
s
tsp of fennel seed
(ground)
sesame oil
1 tbs olive or
soy
2-4 tbs Braggs
seasoning**
ound
1 tsp fresh gr
pepper
3) When youre getting ready to prepare your meal, fire up your BBQ grill on high heat and
wait for it to get to its maximum temperature (most of them have a little thermometer).
4) When the grill is nice and hot, turn it all the way down to minimum and lay your chicken
strips out on the grill. Flip them after about 5 minutes. Continue cooking on the other
side until the chicken is firm to the touchapproximately another 5 minutes depending
on your grill.
This is great served with a nice green salad or you can slice some zucchini lengthwise and
pop it onto the grill for the last few minutes of cooking. Just brush it with some olive oil and
sprinkle some Celtic sea salt and pepper on it.
the
**In the US this goes by
e of
highly appetizing nam
Braggs Liquid Aminos

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 99
Wonger Banana Nut Muffin

This is from our buddy Eric Wong. Youll be amazed by the fact that these muffins are
completely flour-free!
2) In a food processor, whiz up your bananas, eggs, honey and stevia.
3) Add in your nut butter and give another short whiz. Finally add your apple cider vinegar
and your baking soda.
Ingredients:
4) Put muffin papers into your 12 muffin tin and fill each with your mixture.
2 rip bananas
5) Put them in the preheated oven for 20 minutes or until nice and golden on the outside.
2 eggs
6) Leave to cool for 5 minutes after taking them out of the oven before enjoying!
2 tbs honey
stevia to taste
er vinegar
1 tsp apple cid
(with mother)
da (not
1 tsp baking so
powder)
r (organic
1 cup nut butte
cashew or almond)

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 100
Stopgap Phony Cheesecake

Sometimes you just need something sweet and creamy to pull you through. This concoction is
just like cheesecake if you squint your eyes really tight
Mix everything in a food processor until creamy and smooth. Put in a bowl. Eat.
If you can handle the extra calories. This tastes great with a big dollop of natural almond butter
on top.
Ingredients:
organic
250 grams of
se
cottage or ricotta chee
uirts of
4 packets or sq
stevia extract
pure caca
1 tbs organic
powder

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 101
Jerk Tilapia with Asparagus

1) In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno, salt and
pepper
2) Coat tilapia fillets with olive oil and Lime Juice.
3) Pat both sides with spices
4) In a non-stick cooking pan, coated with cooking spray, cook each fillet until just cooked
through, about 3 minutes on each side or until fish starts to flake
Ingredients:
oz ea
4 Tilapia Filets (6
e
1 teaspoon Thym
ch)
Powder
1 teaspoon Chili
minced
2 Garlic Cloves,
Quick Tip: Serve with Steamed Asparagus
er
1 teaspoon Ging
tmeg
1/2 teaspoon Nu
amon
1/2 teaspoon Cinn
er, sliced
1 Jalapeno Pepp
1 Tbsp Lime Juice
2 Tbsp Olive Oil
Salt and Pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 102
Provencal Halibut
1) Preheat the oven to 350F.
2) In a baking dish, coated with olive oil put fish filets topped with the wine, tomatoes,
olives, lemon juice, garlic, onion. Bake for 30 minutes
3) In a bowl, mix basil, bread crumbs, parmesan, salt and pepper
4) Sprinkle the parmesan mixture on top of the cooked fish for another 2-3 minutes or until
bread crumbs are golden brown
Ingredients:
oz each)
4 Halibut Filets (6
e Wine
1/2 cup dry Whit
diced
3 cups Tomatoes,
Juice of 1 Lemon
1 cup Onion, finely
chopped
minced
2 Garlic Cloves,
2 Tbsp Basil
ives,
1 Tbsp Green Ol
minced
1 Tbsp Olive Oil
umbs
1/4 cup Bread Cr
1 Tbsp Low-Fat
Parmesan
Salt and Pepper

Carb Load
Protein+
Cleanse
Balance
101 Warrior Recipes

Page 103
Grilled Shrimp and Cilantro Salsa

1) Make the salsa first : Combine the cilantro in a blender with the garlic, ginger, jalapeno
pepper, and oil. Puree until smooth
2) Remove to a bowl, add some salt and pepper, and thin with lime juice. Refrigerate for 2
hours
3) Grilled the cooked shrimps for 2-3 minutes each side, serve with the salsa
Ingredients:
cooked
2 pounds shrimp,
and peeled
tro,
1 cup fresh Cilan
chopped
minced
2 Garlic Cloves,
er
1 Tbsp fresh Ging
er,
1 Jalapeno Pepp
seeded and chopped
3 Tbsp Olive Oil
2 Tbsp Lime Juice
Salt and Pepper

Carb Load
Protein+
Cleanse
Balance

101 Warrior Recipes

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