Meet Apex!

RYAN ROSENGREN

As a competitive Physique athlete, Bodybuilder

& Elite Athlete, Ryan has amassed over a decade
of practical experience in coaching athletic excellence and is committed to the science of exercise
training and analytically sound nutritional planning. Learn More.

DANIELLE VAUGHAN

Over 4 years experience & has had some of the

top mentoring/coaching along the way from industry professionals like Hany Rambod (Mr & Mrs
Olympias coach). Danielle has worked herself
into one of the top competitors in the country
with a National Title to show for it. Learn More.

THE RECIPES IN THIS EBOOK HAVE BEEN DESIGNED TO MAKE

HITTING YOUR DAILY PROTEIN MACRONUTRIENT AND
DIETARY DAILY INTAKE GOALS THAT LITTLE BIT EASIER.
With years of combined experience in nutrition (first hand and with clients) both Ryan & Danielle at
Apex Vision Fitness have found the most effective, quick & easy recipes out there that genuinely work
well in day-to-day life and have discovered more importantly, what tastes great! ;-)

When good, wholesome ingredients join in holy matrimony with quality protein,
you can rest assured that you get the most from your hard work in the gym.
These protein recipes are about to rock your world. Start baking some goods and
making some gains!
- RYAN

Contents
VANILLA PROTEIN CREPES
PROTEIN MINI-BITES
POPEYE PROTEIN SHAKE
POWER PROTEIN FROSTING
AVF MUSCLE MUFFINS
PROTEIN PACKED FRENCH TOAST
GUILT FREE BANANAOAT PANCAKES
5 MINUTE CHOCOLATE AVOCADO MOUSSE
COCONUT ALMOND COOKIES
BLUEBERRY PROTEIN MUFFINS
CHOCOLATE LOVERS PROTEIN GRANOLA
PUMPKIN PIE PROTEIN SMOOTHIE
ZUCCHINI PASTA & CHICKEN WITH AVOCADO CREAM SAUCE
ASIAN SESAME CHICKEN
TURKEY MEAT-BALLS
CHICKEN SKEWERS WITH HEALTHY TZATZIKI
GRILLED FISH TACOS
CHICKEN SALAD SANDWICHES WITH PESTO
CHICKEN BURGERS WITH PEANUT SAUCE WITH PESTO
TURKEY CHILI!
MA! THE MEAT LOAF!
TEXAS GOLD RUSH CHICKEN BREAST
CHICKEN FRIED QUINOA
LOAD UP THE SIDES! BAKED ZUCCHINI FRIES
ROASTED CINNAMON SWEET POTATOES
ROSEMARY AND GARLIC CAULIFLOWER MASH
SUPER SIMPLE KALE CHIPS
SKINNY BAKED CAULIFLOWER TOTS

THE AVF APPROVED PROTEIN COOKBOOK

Vanilla
Protein
Crepes
Pancakes are great but theyre so
overdone! Their thinner cousin
has just arrived. This recipe
will get you excited to whip
up an easy, protein-smothered
crepe and then proceed to dress
it with copious amounts of any
toppings you wishbananas,
peanut butter, Nutella(take it
easy!), or even spice things up
with some cinnamon and sugar
free syrup!

NUTRITION FACTS
Nutrition Facts
Serving Size: 1
Serving Size: 1
Amount per serving:
Amount per serving:
Calories- 510
Calories- 510
Total Fat- 16g
Total Fat- 16g
Total Carbs- 26g
Total Carbs- 26g
Protein- 50g
Protein- 50g

Ingredients
2 Egg Whites
1 cup Almond Milk
2/3 cup ground Oats
1 pinch Salt
1 1/2tsp. Coconut Oil
2 scoops Whey Protein of your choice
Directions
1. In a blender, combine egg whites,
almond milk, oats, protein powder, salt
and coconut oil. Process until smooth,
cover, and refrigerate for 1 hour.
2. Heat skillet over medium heat and
spray with Pam. Pour 1/4 cup of crepe
batter into skillet, tilting to completely
coat the surface. Cook for 2-5 minutes,
turning once, until golden. Repeat with
remaining batter.
3. Top the crepe with 1 tablespoon of
Nutella and 1/2 sliced banana, and roll.

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THE AVF APPROVED PROTEIN COOKBOOK

PROTEIN
MINIBITES
These bite-sized snacks are
perfect for almost anyone,
whether you bulking or losing
weight, filled with chocolate
and almond butter will grant
you the power and energy to
accomplish all day. Not to
mention curb any of those sweet
tooth cravings Nuff said.

Nutrition Facts
Serving Size: 15
Amount per serving
Calories- 220
Total Fat- 13g
Total Carbs- 25g
Protein- 12

Ingredients
1 cup rolled Oats
cup Dark Chocolate Chips
cup Almond Butter
1/3 cup Honey
cup Coconut and Dark Chocolate
Chia Flax Blend
1tsp. Vanilla
3 scoops Whey Protein (Chocolate
Chip Style, Cookies and Cream or
Vanilla)
Directions
1. Combine all ingredients in a large bowl
until fully incorporated.
2. Using a melon-baller, scoop balls from
mix and drop onto baking sheet.
3. Place sheet in refrigerator for 2-3
hours.

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THE AVF APPROVED PROTEIN COOKBOOK

Popeye
Protein
Shake
Soak up some serious nutrition
and energy from this super
shake; it combines spinach, good
saturated fats, a trio of delicious
fruits, sweet honey, and a good
amount of protein. This one
will make everyone not having
it green with envy.

Nutrition Facts
Serving Size: 1

Ingredients
2 cups Raw Baby Spinach
1 cup Unsweetened Vanilla Coconut Milk
1/2 cup frozen Pineapple
1/2 cup frozen Blueberries
1/4 cup frozen Banana
2 scoops Whey Protein (Lots of
different options here, Caramel Vanilla,
to Chocolate Peanut butter)
2tbsp. Raw Honey
Directions
1. Add spinach, coconut milk, and whey
to blender. Mix until smooth, then
slowly add in frozen fruit and honey.
2. Serve cold and enjoy!

Amount per serving

Calories- 622
Total Fat- 9g
Total Carbs- 86g
Protein- 55g

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THE AVF APPROVED PROTEIN COOKBOOK

Power
Protein
Frosting
This frosting is infused with
tons of protein and flavor, Use
this frosting to top cupcakes,
muffins, and fruit, or you can
just eat it straight up. No
judgment here.

Nutrition Facts
Serving Size: 6
Amount per serving
Calories 159
Total Fat- 6g
Total Carbs- 9g
Protein- 17g

Ingredients
8oz Vanilla Low Fat Greek Yogurt
3tbsp Natural Peanut Butter
2tbsp Low fat Cream Cheese
2tsp Vanilla
2tbsp Maple Cinnamon Agave
3 scoops Whey Protein of your choice
(I like cookies and cream or Peanut
butter chocolate style)
Directions
1. Add yogurt and peanut butter to
medium-sized bowl.
2. If you have a mixer, mix on medium
speed for 1 minute. Otherwise, rev up
your forearm muscle for some serious
mixing.
3. Add in cream cheese and agave syrup
and mix for 2 minutes. Add in vanilla
and whey and beat until smooth.

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THE AVF APPROVED PROTEIN COOKBOOK

AVF
Muscle
Muffins
If you ever had a grandma
who made the best muffins ever
and you miss those muffins, but
we know grandma wasnt the
most worried about necessarily
making them healthiest! This is
yet another recipe that uses both
vanilla protein powder and
Greek yogurt, but I assure you
the result will be nothing short
of amazing, not to mention
anabolic. Let the protein pile on
by adding the Power Protein
frosting!

Ingredients

1/2 cup Coconut Oil

4 Egg Whites
1 cup Low Fat
Buttermilk
5.3oz Greek
Yogurt Vanilla or
Plain
1 cup Almond Flour
2/3 cup
Unsweetened
Cocoa Powder
1tsp Baking Powder

1tsp Baking Soda

2 scoops Whey
Protein Cookies
and Cream or
Vanilla of your
choice
cup Brown
Sugar in the Raw
2tsp Vanilla
Extract
tsp Salt
1 cup Carob Chips

Directions
Nutrition Facts
Serving Size: 12
Amount per serving
Calories 284
Total Fat-17g
Total Carbs- 27g
Protein- 8g

1. Preheat oven to 375 degrees and place

liners in muffin tin.
2. In large bowl, combine all dry ingredients
(flour, whey, cocoa powder, brown sugar,
baking powder, baking soda, salt).
3. In another bowl, whisk melted coconut oil,
buttermilk, vanilla.
4. With a spatula, slowly fold wet ingredients
into the dry ingredients. Once the
ingredients are incorporated, fold in the
carob chips.
5. Fill the muffin liners about 2/3 of the way
and bake for 20 minutes. A toothpick
should come out clean when inserted into
the center of the muffin.
6. Transfer to a rack and let cool.

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THE AVF APPROVED PROTEIN COOKBOOK

Protein
Packed
French
Toast
Ingredients
2 slices Ezekiel bread
1 whole egg
2 egg whites
cup almond milk
scoop vanilla protein powder
1-2 packets stevia
Cinnamon
Directions
1. Coat griddle with coconut oil/spray
and set to medium heat.
2. In large bowl, combine eggs, almond
milk, protein powder stevia and
cinnamon. Whisk well.
3. Dip each slice of bread into mixture
fully coating it and let it absorb the
mixture for 5-8 seconds.
4. Shake off access egg mixture and place
each slice on the grill. Cook about 2 to
3 minutes on each side or until golden
5. Top with a little natural peanut butter
and sugar free syrup.

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THE AVF APPROVED PROTEIN COOKBOOK

Guilt Free
Bananaoat
Pancakes
Ingredients
1 cup oats
2 whole eggs
cup egg whites
1 scoop protein powder
cup unsweetened almond milk
1 banana
tsp. baking powder
tsp. cinnamon
Directions
1. Add all of the ingredients to a blender.
Blend until smooth.
2. Heat a large skillet or griddle to
medium heat.
3. Spray with non-stick spray. Pour about
1/4 cup of batter onto hot surface.
4. Cook for 2-3 minutes until bubbles
start to form. Flip, and cook for an
additional 2 minutes.
5. Serve with desired toppings such as
peanut butter, jam, sugar free syrup or
extra fruit.

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THE AVF APPROVED PROTEIN COOKBOOK

5 Minute
Chocolate
Avocado
Mousse
Avocados and chocolate.. Sounds
crazy right? This is the perfect
fix for your creamy chocolate
craving and this excellent
vegan dessert you can throw
together in no time.

Ingredients
1 large Avocado
cup Cocoa Powder
cup soy or nut milk
cup Honey
1tsp. Vanilla
Directions
1. Put everything in a food processor or
blender.
2. Process for 10-15 seconds and then
stop and scrape down the sides.
Process some more until smooth.

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THE AVF APPROVED PROTEIN COOKBOOK

Coconut
Almond
Cookies
Ingredients
cup coconut butter, melted
1 cup almond butter
1 cup shredded unsweetened coconut
cup almond flour
1tsp. baking powder
1tsp. vanilla
1 egg
cup honey
Chocolate chips (optional)

Nutrition Facts
Serving Size: 1 cookie
Amount per serving
Calories 167
Total Fat-12.8g
Total Carbs- 10g
Protein- 5g

Directions
1. Preheat oven to 350 degrees F.
2. In a large bowl, stir together almond
flour, coconut and baking soda.
3. Add coconut butter, almond butter,
vanilla, egg and honey. Stir.
4. Place dough in round, golf-ball-sized
pieces on a baking sheet, then flatten
slightly.
5. Bake cookie for 12-14 minutes or until
golden brown around the edges.
6. Let cool and enjoy!

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THE AVF APPROVED PROTEIN COOKBOOK

Blueberry
Protein
Muffins
Ingredients

Nutrition Facts
Serving Size 1 Muffin (Recipe yields 10)
Amount per serving
Calories- 206
Total Fat- 9g
Total Carbs- 25g
Protein- 9g

1 1/2 cups oat

flour
1/4 cup Stevia
2 tsp Baking
Powder
1/2 tsp Baking
Soda
1/2 tsp Salt
1/2 tsp Cinnamon
2 Egg Whites
1 Ripe Banana

1/2 cup fresh

Blueberries
1/3 cup Almond
Milk
1/2 cup Applesauce (sugar free)
1 scoop Vanilla
protein powder
1/2 cup Walnuts
(chopped)

Directions
1. In large bowl, mix together flour, Stevia, baking soda, baking powder, salt,
cinnamon, and protein powder.
2. In another bowl, mix together applesauce, egg whites, almond milk, and
banana.
3. Slowly add dry ingredients to the egg
white mixture. Once all ingredients are
incorporated, fold in the blueberries
and walnuts.
4. Drop generous tablespoons of mixture
onto a nonstick muffin tin.
5. Bake at 350 degrees for 20-25 minutes.

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THE AVF APPROVED PROTEIN COOKBOOK

Chocolate
Lovers
Protein
Granola
If you enjoy chocolate, you will
love this granola! This granola
recipe has the perfect balance
of healthy fats, whole grains,
and protein which means it
keeps you satisfied! This granola
is wonderful on top of Greek
yogurt, in some milk, or just
as it is for a healthy breakfast,
snack, or dessert!

Ingredients

3 cups old fashioned oats

cup baking stevia OR cup sweetener
1 tsp. baking powder
- tsp. sea salt to taste
cup cocoa powder
1 scoop protein powder (plain vanilla or
chocolate)
1/8 cup honey
cup egg whites
3 tbsp. nut butter melted or coconut oil
3 tbsp. chocolate chips

Directions
1. Preheat over to 350 degrees. Line a large
sheet pan with parchment paper or foil
sprayed with cooking spray. Set aside.
2. In a large bowl, mix all of the dry
ingredients together, followed by the wet
ingredients (everything except chocolate
chips), and stir until the oats are moist and
clumps begin to form.
3. Pour granola onto prepared baking pan
and spread out evenly.
4. Bake granola for 15 minutes, then remove
from the over and stir. Add chocolate chips
and return to the oven for an additional
15 minutes. Stir again and let sit until it is
completely cool. It will begin to harden as
it cools. Store in an air tight container for
up to 2 weeks.

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THE AVF APPROVED PROTEIN COOKBOOK

Pumpkin
Pie Protein
Smoothie
A scrumptious fall breakfast
or post workout snack this
protein packed shake will curb
any thanksgiving pie craving!
Pumpkin is rich in vitamin
A, antioxidants, fiber and
minerals like potassium. It
also creates a velvety textured
smoothie.

Nutrition Facts
Serving Size: 1 serving

Ingredients
Handful of Ice
1 cup Unsweetened Almond Milk
1 scoop Vanilla Whey Protein Powder
cup Pumpkin Pure
Frozen or Thaw Banana
1tsp Pumpkin Spice
tsp Cinnamon
Few drops liquid stevia, maple syrup or
honey to taste
Directions
1. Add all ingredients to a blender and
blend until smooth.
2. Serve topped with a sprinkle of cinnamon, nutmeg, or pumpkin seeds.

Amount per serving

Calories 160
Total Fat- 0g
Total Carbs- 5g
Protein- 30g

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THE AVF APPROVED PROTEIN COOKBOOK

Zucchini
Pasta &
Chicken
with
Avocado
Cream
Avocados are great for
making sauces because they are
naturally thick and creamy.
And of course they are delicious.
You can add a little heat to
this dish by sprinkling in some
crushed red pepper. And dont
forget your protein!

Ingredients
1 large zucchini
4 ounces roasted boneless, skinless
chicken breast, warmed before plating
Avocado Cream Sauce:
1/4 avocado
1 cup arugula
1/4 cup chopped fresh basil
1/4 cup low-sodium vegetable or chicken broth
1 tablespoon freshly squeezed lemon
juice
1 teaspoon crushed garlic
2 teaspoons grated parmesan cheese
Directions
1. Slice the zucchini very thinly lengthwise.
Then cut each piece into thirds lengthwise to resemble thick noodles.
2. Steam the noodles for 2 to 3 minutes
or until they are just cooked through.
3. Meanwhile, blend the avocado, arugula, basil, broth, lemon juice, garlic, and
parmesan in a food processor or blender.
4. Toss the noodles with the sauce and
the cubed chicken and serve.

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THE AVF APPROVED PROTEIN COOKBOOK

Asian
Sesame
Chicken
Ingredients
Sauce:
2 tsp organic soy
Marinade:
sauce
1/2 cup water
2 tsp rice wine
2 tsp minced garlic
vinegar
1 tsp minced
1 tsp sesame oil
ginger
2 Tbsp almond
3 Tbsp organic soy
butter
sauce
1/2 tsp minced
1 Tbsp sesame oil
garlic
Juice of one
1/2 tsp mixed
orange
ginger
1/4 tsp black
Coating:
pepper
1/3 cup slivered
1 tsp Chinese 5
almonds
spice
2 Tbsp sesame
seeds

4 chicken breasts

Directions
1. Whisk all marinade ingredients together
in an air tight container or large zip lock
bag. Add chicken breasts to marinade and
refrigerate for 2 hours or overnight.
2. Pre-heat oven to 350 degrees and line a
baking sheet with parchment paper. Place
marinated chicken on baking sheet.
3. Mix all sauce ingredients together and
spread evenly over chicken breasts. Sprinkle
coating ingredients over sauce and bake
for 20-25 minutes or until chicken is
golden brown and cooked through.

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THE AVF APPROVED PROTEIN COOKBOOK

Turkey
Meatballs
Ingredients
2 pounds lean ground turkey
1 cup panko (Japanese breadcrumbs)
1/4 cup finely chopped carrots
1/4 cup finely chopped zucchini
1/4 cup finely chopped onion
2 large eggs
2 tablespoons Italian seasoning
1 tablespoon coarse sea salt
2 tablespoons olive oil
3/4 cup homemade or store-bought
low-sodium chicken broth
Directions
1. In a large bowl, mix turkey, panko,
carrots, zucchini, onion, eggs, Italian
seasoning, and salt until well combined;
form into 1-inch balls.
2. Heat olive oil in a large skillet over
medium heat. Add meatballs and
cook, turning, until browned, about 7
minutes.
3. Add 1/2 cup chicken broth; cover and
reduce heat to low. Cook until liquid is
almost completely absorbed, about 7
minutes. Add remaining 1/4 cup broth
and increase heat to medium; cook,
uncovered, until liquid is absorbed. Serve.

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THE AVF APPROVED PROTEIN COOKBOOK

Chicken
Skewers
with
Healthy
Tzatziki

Ingredients
Healthy Tzatziki:

1 cucumber diced
1 tbsp. fresh dill, diced
1 garlic clove, minced or garlic powder
1 tbsp. olive oil or coconut oil
fresh squeezed lemon
pinch of salt and pepper to taste
1-2 6oz 0% Plain Greek Yogurt

Chicken Skewers:

fresh squeezed lemon

teaspoon salt
teaspoon cumin
teaspoon oregano
teaspoon dill

Directions
1. Cut chicken into bite size pieces,
marinate in lemon seasoning mix.
2. Skew chicken and bake in 400 degrees
for 25-30mins! Serve with healthy
tzatziki sauce. Enjoy!

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THE AVF APPROVED PROTEIN COOKBOOK

Grilled
Fish
Tacos
Ingredients

1 mango, peeled, pitted, and cubed

1 avocado, pitted, peeled, and cubed
1/2 red onion, finely chopped
Juice of 1 lime, plus wedges for garnish
chopped fresh cilantro
salt and black pepper
canola oil
2 large mahimahi fillets (1 1/2 lb total)
1 tbsp blackening spice
8 corn tortillas
2 cups finely shredded red cabbag

Directions
1. Mix the mango, avocado, onion, and the
juice of 1 lime in a bowl. Season with cilantro, salt, and pepper.
2. Heat a grill or stovetop grill pan until hot.
Drizzle a light coating of oil over the fish
and rub on the blackening spice. Cook the
fish, undisturbed, for 4 minutes. Carefully
flip with a spatula and cook for another 4
minutes. Remove.
3. Warm the tortillas on the grill for 1 to 2
minutes or wrap in damp paper towels and
microwave for 1 minute until warm and
pliable.
4. Break the fish into chunks and divide
among the warm tortillas. Top with the
cabbage and the mango salsa. Serve with
the lime wedges.

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THE AVF APPROVED PROTEIN COOKBOOK

Chicken
Salad
Sandwiches
with Pesto

Nutrition Facts
Serving Size: 1 serving
Amount per serving
Calories 328
Total Fat- 9g
Total Carbs- 37g
Protein- 26g

Ingredients
1/4 cup low-fat mayonnaise
2 tablespoons commercial pesto (such
as Classico)
1 tablespoon fresh lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
1 1/2 cups (8 ounces) chopped
cooked skinless, boneless chicken
breast
3/4 cup chopped peeled English
cucumber
1 cup (about 4 ounces) grape tomatoes,
halved
8 (1.2-ounce) slices whole-grain bread
1 cup alfalfa sprouts
Directions
1. Combine first 5 ingredients (through
black pepper) in a medium bowl,
stirring with a whisk.
2. Combine chicken, cucumber, tomatoes,
and mayonnaise mixture in a large
bowl; mix gently.
3. Spread chicken mixture over 4 bread
slices; top with sprouts and remaining
bread.

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THE AVF APPROVED PROTEIN COOKBOOK

Chicken
Burgers
with Peanut
Sauce with
Pesto

Ingredients
Sauce:
2 tablespoons peanut butter
2 teaspoons low-sodium soy sauce
1 1/2 teaspoons dark sesame oil
1 teaspoon water
1 teaspoon rice vinegar
1 garlic clove, minced

Nutrition Facts
Serving Size: 4 serving
Amount per serving
Calories- 170
Total Fat- 9g
Total Carbs- 4g
Protein- 28g

Burgers:
1/2 cup finely chopped green onions
1 tablespoon chile paste with garlic
2 teaspoons grated peeled fresh ginger
2 teaspoons low-sodium soy sauce
1/4 teaspoon salt
1 pound skinless, boneless chicken breast,
chopped
Cooking spray
4 (2-ounce) sandwich rolls with sesame seeds
1 cup onion sprouts or alfalfa sprouts

Directions
1. To prepare sauce, combine first 6 ingredients,
stirring with a whisk until smooth.Prepare grill.
2. To prepare burgers, place onions and next
5 ingredients (onions through chicken) in a
food processor; process until coarsely ground.
Divide mixture into 4 equal portions, shaping
each into a 1/2-inch-thick patty.
3. Place patties on a grill rack coated with cooking
spray; grill 4 minutes on each side or until
done. Place rolls, cut sides down, on grill rack;
grill 1 minute or until toasted. Place 1 patty on
bottom half of each roll; top each serving with
1/4 cup sprouts, about 1 tablespoon sauce,
and top half of roll. Yield 4 servings.

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THE AVF APPROVED PROTEIN COOKBOOK

Turkey
Chili!
Ingredients

Nutrition Facts
Serving Size: 1 cup
Amount per serving
Calories- 264
Total Fat- 2.5g
Total Carbs- 20g
Protein- 35g

2 lbs 99% fat-free ground turkey

1 yellow onion, chopped
5 cloves garlic, minced
1 Tbsp olive oil
1 (28 oz) can crushed tomatoes, no-salt
added
1 (15 oz) can petite diced tomatoes,
no-salt added
1 can tomato paste
1/2 tsp. hot sauce
1 (15 oz) can kidney beans, no-salt added,
drained and rinsed
1 red bell pepper, chopped
1 green bell pepper, chopped
2 jalapenos, chopped
1 1/2 tsp. sea salt
Pinch of pepper
1 packet Stevia
3 Tbsp chili powder
2 tsp. oregano
1/8 tsp. cayenne pepper

Directions
1. Drizzle olive oil in a large pot and saute
onion and garlic until fragrant, about 3
minutes. Add ground turkey and cook until
crumbled and brown, draining excess liquid
as necessary.
2. Add all the rest of the ingredients and
cook on medium/low heat for about an
hour. Enjoy!

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THE AVF APPROVED PROTEIN COOKBOOK

Ma!
The Meat
Loaf!
Ingredients

1 1/4 pound ground

turkey (92% lean)
1 cup (about 15
mushrooms) finely
chopped cremini
mushrooms
1 large yellow onion,
chopped )
2 cloves minced
garlic
1 tablespoon olive oil
1 teaspoon sea salt

1/2 teaspoon
ground black pepper
1 tablespoon Worcestershire sauce
7 tablespoons
ketchup, divided
1 cup panko bread
crumbs
1/3 cup milk
2 large eggs, lightly
beaten

Directions
1. Heat oven to 400 F. Line a baking sheet with
aluminum foil then lightly oil the bottom. Cook
onion, in oil, in a large skillet over medium-low
heat, stirring occasionally, for 5 minutes or
until softened. Add garlic then cook 1 minute.
2. Add chopped mushrooms, a 1/2 teaspoon of
salt and a 1/4 teaspoon of the pepper. Cook,
stirring occasionally about 10 minutes or until
liquid from the mushrooms has evaporated and
they are tender.
3. Transfer onions and mushrooms to a large bowl
then stir in 3 tablespoons of ketchup and 1 tablespoon of Worcestershire sauce. Cool 5 minutes.
4. In the meantime, stir together the breadcrumbs and milk and let stand 5 minutes.
5. Add breadcrumbs and beaten eggs to onions
and mushrooms then mix well. Next, add turkey along with remaining 1/2 teaspoon of salt
and 1/4 teaspoon of pepper. Mix well with hands
(or a fork). (The mixture will be very wet).
6. Form mixture into a 9-inch by 5-inch oval loaf
in the middle of prepared baking sheet. Then,
use the back of a spoon to spread the remaining
4 tablespoons of ketchup on top of the meatloaf.
7. Bake 40 to 50 minutes. Let stand 5 minutes
before slicing.

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THE AVF APPROVED PROTEIN COOKBOOK

Texas
Gold Rush
Chicken
Breast
Ingredients
5 boneless skinless chicken breasts
4 tbsp stone ground mustard
2 tbsp yellow mustard
2 tbsp raw, organic honey
1 tbsp coconut oil
1.5 tsp apple cider vinegar
1/2 tsp cinnamon
1/2 tsp smoked paprika
Directions
1. Set oven to 400 F.
2. In a bowl, mix together the ingredients
for the gold rush sauce.
3. Rub half of the mixture on the chicken
breasts.
4. Set a nonstick skillet on medium-high
heat and spray with coconut oil. Add
chicken breasts to the pan and cook for
about 3 minutes on each side.
5. Pour the remaining sauce over the
chicken breasts. If your skillet is all
metal, place the chicken in it and allow
it to bake in the oven for 10 minutes.
If your skillet cannot be placed in the
oven, transfer the chicken breasts to a
baking sheet, and bake for 10 minutes.

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THE AVF APPROVED PROTEIN COOKBOOK

Chicken
Fried
Quinoa
Ingredients

1 cup quinoa, dry

1 lb chicken breasts,
cut into bite size
pieces
1 tsp sesame oil
3 eggs, large
1 1/2 cupsoybean,
edamame, shelled,
frozen
1 1/2 cup peas &
carrots, frozen
2 medium green
onions
3 tbsp soy sauce,
lower sodium*

1 tbsp rice vinegar*

1/2 tsp garlic powder
1/2 tsp ginger
ground
1 tsp sriracha hot
chili sauce
(optional)
sea salt and pepper
to taste
*Gluten-free option: Use
wheat free Tamari soy
sauce and Rice Vinegar.

Directions
1. Rinse and cook quinoa according to package
directions (may do this step ahead and
refrigerate).
2. In a large wok pan or skillet, heat 1 t. sesame oil
over medium-high heat and add the 3 whisked
eggs stirring to scramble; cook for about 1-2
minutes. Remove eggs from pan and set aside.
3. Spray wok with cooking spray and add chicken
pieces; cook for 6-7 minutes until cooked
through and browned. Add cooked quinoa,
2 sliced green onions, 1 1/2 c. thawed peas
& carrots, 1 1/2 c. thawed shelled edamame;
saut for 2-3 minutes.
4. Whisk together 3 T. soy sauce, 1 T. rice
vinegar, 1/2 t. garlic powder, 1/2 t. ground
ginger and 1 t. Sriracha hot chili sauce
(optional). Pour mixture over quinoa and add
cooked eggs, toss to coat all ingredients with
sauce. Simmer for 5-6 minutes until heated
through, taste and add salt and pepper if
needed. Serve hot with fresh chopped cilantro
if desired. Serving size about 2 cups.

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THE AVF APPROVED PROTEIN COOKBOOK

Load up
the Sides!
Baked
Zucchini
Fries
These are great served with
ketchup, as well as yogurt
based dipping sauces. A bit of
yogurt, hot sauce (like Franks),
and lemon juice makes for a
deliciously healthy tangy and
spicy sauce.

Ingredients
3 medium zucchini sliced into 3 x 1/2
sticks
1 large egg white
1/3 cup seasoned bread crumbs
2tbsp grated Pecorino Romano cheese
(can be found in the spaghetti sauce
aisle next to Parmesan cheese)
cooking spray
tsp garlic powder
sea salt & pepper
Directions
1. Preheat oven to 425.
2. In a small bowl, beat egg whites and
season with salt and pepper. In a
ziplock bag, place breadcrumbs, garlic
powder and cheese and shake well.
Spray cookie sheet with cooking spray
and set aside.
3. Dip zucchini sticks into eggs then into
bread crumb and cheese mixture, a few
at a time and shake to coat. Place the
breaded zucchini in a single layer and
spray more cooking spray on top. Bake
at 425 for about 20-25 minutes, or
until golden brown. Serve with 1/2 cup
marinara sauce for dipping

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28

THE AVF APPROVED PROTEIN COOKBOOK

Roasted
Cinnamon
Sweet
Potatoes
Ingredients
6 medium yams, peeled, unpeeled, or
semi-peeled Your preference! Sliced
into 1/2 inch-thick cubes
cup Coconut Oil (melted)
Ground cinnamon
Sea Salt
Directions
1. Preheat oven to 400 degrees
Fahrenheit. In a large bowl toss the
sweet potatoes (or yams) in the
coconut oil, cinnamon and sea salt.
2. Once covered, pour onto a roasting
tray. Roast for about 25 minutes or
until tender, flipping half way through.
3. Transfer to a serving platter.

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29

THE AVF APPROVED PROTEIN COOKBOOK

Rosemary
and Garlic
Cauliflower
Mash
Ingredients
1 head cauliflower, chopped
1/4 cup chicken stock
1 Tbsp plain Greek yogurt
1 Tbsp olive oil
2 cloves garlic, chopped
2 Tbsp grated Parmesan cheese
1 wedge Laughing cow cheese (I used
garlic and herb)
Pinch of sea salt
1/4 tsp. pepper
1/2 tsp. fresh rosemary, chopped
Nutrition Facts
Serving Size: cup
Amount per serving
Calories- 105
Total Fat- 4.2g
Total Carbs- 11.4g
Protein- 6g

Directions
1. Bring a medium pot of water to a boil
and add your chopped cauliflower. Boil
for about 10 minutes, until cauliflower
is tender and soft. Drain and pat dry
with a towel.
2. Add hot cauliflower to your food
processor and add chicken stock, Greek
yogurt, olive oil, garlic and cheeses;
process until completely smooth. Feel
free to add a touch more Greek yogurt
as needed for creaminess.
3. Stir in salt, pepper and rosemary and
enjoy!

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30

THE AVF APPROVED PROTEIN COOKBOOK

Super
Simple
Kale
Chips
Ingredients
1 bunch kale (about 6oz)
1 Tbsp olive oil
Sprinkle of sea salt, to taste
Directions
1. Preheat oven to 300 degrees F.
2. Wash and dry kale, remove center ribs
and cut into 2 inch pieces (Kale shrinks
up when you bake it so you want the
pieces to be rather large). Throw kale
pieces in a bowl and toss with olive oil.
3. Lay out on a baking sheet and sprinkle
with sea salt. Bake kale for about 20
minutes, or until crisp. Enjoy!

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31

THE AVF APPROVED PROTEIN COOKBOOK

Skinny
Baked
Cauliflower
Tots

Ingredients

2 cups cauliflower florets

1 large egg
cup onion, minced
cup oats grinded
sea salt & pepper
1tsp garlic spice
cup Parmesan cheese
cup low fat cheddar cheese
minced parsley (optional)
cup bell pepper, minced (optional)
cooking spray or oil

Directions
1. Preheat oven to 375F. Spray a nonstick
cookie sheet with cooking spray. Set aside.
2. Steam cauliflower in hot water for 3-5
minutes or until nice and soft, drain and
chopped with a knife or blend in the food
processor (just a few seconds).
3. In a medium bowl, combine all of the
ingredients and season.
4. Spoon about 1 tablespoon of mixture in
your hands and roll into small oval shaped
tots.
5. Place on the cookie sheet inch apart
and bake for about 20 minutes, turning
halfway through until golden.
6. If trying to keep it extra clean cut the
cheese completely!

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