Disclaimer

I am not a doctor. The following is not medical advice. This information has not been
approved by a registered dietician or nutritional therapy specialist. Weight-loss advice from
this point should be interpreted within the constraints of personal weight-loss goals, not
health advice.

 HELLO!

2001 2021
My name is Solomon Macys.

While I was growing up, I always identified as the fat kid, and I always felt a little like an
outsider.

At only 12 years of age I was 228 lb., my heaviest and least healthy version of myself.
By no surprise, this influx of weight followed shortly after my father’s death.

When I entered high school, it was in a new city, I was living in a new home, surrounded by
complete and total strangers, and an unsupportive home environment.

I was looking for a place to hide, and I, like many others, found that fortress of solitude
in my high school weight room. Of course, my participation in sports was very influential as
well.

Physical culture–self-imposed challenges, self-development, and self-mastery–became my

coping mechanism for handling all my emotions and personal insecurities.

Health changes are slow, and they happen in clusters. As such, my interest in
nutrition developed gradually, and organically. From the day I entered high school to the
day I left, I was stronger, faster, and 55 lb. leaner. Most importantly, my self-esteem and
self-confidence were greater than they had ever been.

I still see that fat kid in the mirror at times, but self-compassion means accepting
your humanity and your individuality, while committing to never giving up on your dreams.
I am my own mental mentor, reminding my inner fat kid that “you can be anything you want
to be, if you show up for yourself each and every day, and never give up”.

Are you willing to be your own mental mentor?


What is Healthy Eating? ......................................6
Let me tell you a secret… ..................................................................................................6
When “healthy eating” doesn’t work ...............................................................................11
How do you feel? How do you perform? How do you look? ........................................12

Healthy Habit Cornerstones ..............................13

Choosing Better Options .................................................................................................13
Portion Control ...............................................................................................................14
Planning Ahead ...............................................................................................................15

Plating Your Food ..............................................16

Steps to Eating Well ........................................................................................................17
Meal Composition ...........................................................................................................17
Sample Menu Plan ..........................................................................................................18

Recipes ...............................................................19
Breakfast .............................................................................20
Breakfast Frittata ............................................................................................................21
Stuffed Breakfast Peppers .............................................................................................. 22
Egg Wallet Wrap .............................................................................................................23
Creamy Protein Oatmeal ................................................................................................24

Entrées.................................................................................25
Slow Cooker Pulled Pork ................................................................................................26
Quick Slow Cooker Chili ................................................................................................. 27
Basil Pesto Spaghetti Squash .........................................................................................28
Chicken Dinner & Broth Base ........................................................................................29

Baked Goods .......................................................................30

Cinnamon Swirl Protein Bake.........................................................................................31
Banana Oat Bake ............................................................................................................32
Classic Raisin Bran Muffins ...........................................................................................33

Salads ..................................................................................34
Southwestern Bean Salad ...............................................................................................35
Quinoa Crunch Salad...................................................................................................... 36
 Sunomono (Seaweed Salad) ...........................................................................................37

Snacks .................................................................................38
Strawberry Chocolate Protein Fluff ...............................................................................39
Dairy Berry .....................................................................................................................40
Rice Cakes and Ham .......................................................................................................41
 What is Healthy Eating?
Let me tell you a secret…

…there are no “healthy foods”. Food just doesn’t work that way…but habits
and behaviours do.

“
“
Compliance As problematic as some “junk foods” can be
for maintaining a healthy weight, their mere
is the consumption is not inherently fattening or
unhealthy.
science… Why, and how do we know?

What?!!! Surely I must be joking! …but binging

is cring-ey!
OK, OK, OK!
Certainly some foods are more “health
adjacent” than others, but let’s face it– you
did not eat a cookie one day, go to bed thin, An ever growing body of evidence
and wake up 40 lbs overweight! indicates…

What is Healthy Eating?

 Every inch counts

1. The majority of diet benefits are due to

weight loss itself, not the diet1,2,3

2. Low-carb and low-fat diets produce

the same long-term weight-loss4

“The majority of diet benefits

are due to weight loss itself
“
Sugar is not Evil
3. A high sugar diet is not particularly
fattening or unhealthy5,6

Insulin production is not predictive or

4. determinant of fat gain7

What is Healthy Eating?

 
 No more dogma
5. Diet flexibility prevents binging
behaviours8,9,10,11

6.
Rigid diet rules promote binging
behaviours8,9,10,11

“ Thecanbeststickdiettoislong
the one you
term
“
Sustainability = Consistency
7. Maintenance of weight loss requires
maintenance of behaviours8,9,10,11

The best diet is the one you can stick to

8. long term8,9,10,11

What is Healthy Eating?

 References
1 Ryan, D. H., & Yockey, S. R. (2017). Weight Loss and Improvement in Comorbidity:
Differences at 5%, 10%, 15%, and Over. Current obesity reports, 6(2), 187–194.
https://doi.org/10.1007/s13679-017-0262-y

2 Ge, L., Sadeghirad, B., Ball, G., da Costa, B. R., Hitchcock, C. L., Svendrovski, A.,
Kiflen, R., Quadri, K., Kwon, H. Y., Karamouzian, M., Adams-Webber, T., Ahmed,
W., Damanhoury, S., Zeraatkar, D., Nikolakopoulou, A., Tsuyuki, R. T., Tian, J.,
Yang, K., Guyatt, G. H., & Johnston, B. C. (2020). Comparison of dietary
macronutrient patterns of 14 popular named dietary programmes for weight and
cardiovascular risk factor reduction in adults: systematic review and network meta-
analysis of randomised trials. BMJ, 369, m696. https://doi.org/10.1136/bmj.m696

3 Naude, C. E., Schoonees, A., Senekal, M., Young, T., Garner, P., & Volmink, J. (2014).
Low carbohydrate versus isoenergetic balanced diets for reducing weight and
cardiovascular risk: a systematic review and meta-analysis. PloS one, 9(7), e100652.
https://doi.org/10.1371/journal.pone.0100652

4 Surwit, R. S., Feinglos, M. N., McCaskill, C. C., Clay, S. L., Babyak, M. A., Brownlow,
B. S., Plaisted, C. S., & Lin, P. H. (1997). Metabolic and behavioral effects of a high-
sucrose diet during weight loss. The American journal of clinical nutrition, 65(4),
908–915. https://doi.org/10.1093/ajcn/65.4.908

5 Park, M. (2010, November 8). Twinkie Diet helps nutrition professor lose 27 pounds.
CNN. Retrieved May 12, 2022, from http://www.cnn.com/2010/HEALTH/11/08/
twinkie.diet.professor/index.html

6 Hull, M. (2020, February 7). Low-fat vs. low-carb? major study concludes: It doesn't
matter for weight loss. Examine.com. Retrieved May 12, 2022, from https://
examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/

7 Norton, L. (2021, June 3). It's not calories... it's hormones: A response to dr. Jason
Fung. Biolayne. Retrieved May 12, 2022, from https://www.biolayne.com/articles/
research/its-not-calories-its-hormones-a-response-to-dr-jason-fung/

8 Herman, C. P., & Mack, D. (1975). Restrained and unrestrained eating. Journal of
personality, 43(4), 647–660. https://doi.org/10.1111/j.1467-6494.1975.tb00727.x

9 Polivy, J., Coleman, J., & Herman, C. P. (2005). The effect of deprivation on food
cravings and eating behavior in restrained and unrestrained eaters. The International
journal of eating disorders, 38(4), 301–309. https://doi.org/10.1002/eat.20195

What is Healthy Eating?

 10 Stirling, L. J., & Yeomans, M. R. (2004). Effect of exposure to a forbidden food on
eating in restrained and unrestrained women. The International journal of eating
disorders, 35(1), 59–68. https://doi.org/10.1002/eat.10232

11 Oliveira, J., Colombarolli, M. S., Figueredo, L. S., & Cordás, T. A. (2021). Cognitive
restraint directed at carbohydrates in individuals on low-carb diet with binge eating:
the role of guilt about food cravings. Einstein (Sao Paulo, Brazil), 19, eAO5599.
https://doi.org/10.31744/einstein_journal/2021AO5599


What is Healthy Eating?

 When “healthy eating” doesn’t work

“Healthy eating” is a great first step, but it can backfire!–

–especially when used as an excuse to overeat.

The problem with not having an objective definition of “healthy eating” is that it means
different things to different people.

For some, eating as many avocados as you want is healthy, even though one Hass avocado is
about 234 calories, which is more than twice as many calories as an apple of the same
dimensions!

For some, eating a 16oz steak is healthy because it’s not a fast food burger. For some, eating
baked potato chips is more healthy than fried….

The healthiness of a food is relative to whatever it is replacing. At some point, the only thing
left to replace is a large plate with a smaller one.

Food quantity matters, and when the scale is no longer moving in your favour, it is the
inevitable card we must play when “healthy eating” no longer produces meaningful results.


What is Healthy Eating?

 How do you feel? How do you perform? How do you look?

The answer to these questions can be traced back to your habits and behaviours.

The bulk of your success will depend on changing unhealthy behaviours into healthy ones:

1. Choose better options

E.g. if you usually reach for potato chips, reach for the carrot sticks

2. Exercise portion control

E.g. if you usually order dessert, consider sharing it

3. Plan ahead
E.g. if you usually stop at fast food restaurants, start prepping your own
meals

Check out this Precision Nutrition Guide for ways to make time for
healthy habits


What is Healthy Eating?

 Healthy Habit
Cornerstones
Choosing Better Options

Many people can start losing weight instantly just by making some small, simple changes
to their daily routine:

• Switch from soda and fruit juices to water or artificially sweetened beverages

• Switch from candy or salty snacks to fruit and vegetable slices

• Switch from more-processed foods to less-processed foods

• Seek out lean proteins to build your meals around

• Ask for an egg white omelet instead of whole egg

• Ask for dry toast instead of buttered

• Choose grilled instead of deep fried

You get the idea!

Check out this Precision Nutrition Guide on beating junk food urges
Check out this article on Ultra Processed Food (UPF) and why food
quality still matters for weight maintenance


Healthy Habit Cornerstones

 Healthy Habit
Cornerstones
Portion Control

The Healthy Habits method does not rely on highly objective and meticulous methods of
energy restriction like calorie counting. Instead, this program uses calorie awareness.

A smaller version of the same meal is obviously less calories. If you eat fewer meals than
normal, you will likely consume less calories (though it’s not guaranteed).

Methods of constraining your portions include, but are not limited to:

• Reducing your meal sizes (try using smaller plates or containers)

• Reducing your meal frequency (watch you do not overcompensate with more food
on your plate!)

• Reducing your eating window (i.e. intermittent fasting approach)

• Reducing your meal weight (try weighing your usual meals and see what the
average is. When you want to lose weight, just reduce how much you plate)

Check out the Precision Nutrition Portion Control Guide


Healthy Habit Cornerstones

 Healthy Habit
Cornerstones
Planning Ahead

Let’s face it…sometimes we just don’t make good decisions around food. Often times, we
know we are making a poor decision while we do it.

If you have a long day ahead, chances are you will eat more food. Maybe you can’t help that,
but you can still choose to eat lower calorie foods, and pack your own food.

Preparing your own meals ahead of time ensures that you have options, and bolsters your
commitment to your goal of making healthier choices.

What if you choose to skip breakfast, or even try to fast for the whole day, only to create an
irresistible urge to binge later? Could this have been avoided?

Absolutely….with planning.

When you choose what to eat before you eat it, you are less likely to eat something else more
indulgent.

Check out this Precision Nutrition Guide on mastering meal prep

Check out this Precision Nutrition Guide for eating on the go


Healthy Habit Cornerstones

 Plating Your Food
Canada’s
food guide Eat well. Live well.
Eat a variety of healthy foods each day

Eat protein
Have plenty foods
of vegetables
and fruits

Make water
your drink
of choice

Choose
whole grain
foods

Healthy eating is more than the foods you eat

Be mindful of your eating habits Cook more often Enjoy your food Eat meals with others
Pub.: 180596
© Her Majesty the Queen in Right of Canada, as represented by the Minister of Health, 2019
Cat.: H164-257/2-2019E-PDF
ISBN: 978-0-660-28761-4

Limit foods high in sodium,

Use food labels Be aware of food marketing
sugars or saturated fat
PDF
ISBN: 978-0-660-28762-1
Cat.: H164-257/2-2019E

Discover your food guide at

Canada.ca/FoodGuide
PRINT
 Steps to Eating Well1
Eating well has much to do with living well. If you can commit to living well, then healthy
eating will follow.

If you can:

1. be mindful of your eating habits,

2. cook more often,

3. enjoy your food,

4. eat meals with others,

5. use food labels to inform your choices,

6. limit foods that combine high amounts of sodium, sugar, and fat,

7. and be aware of food marketing

then you will be on your way to better eating, and better living!

Meal Composition

When creating your meals, think of

the RULE OF 3:

• 1 Part Protein
• 1 Part Starch / Fruit
• 2 Parts Vegetable
Example:
• 1/2 cup diced chicken
• 1/2 cup rice
• 1 cup broccoli

1 canada.ca/FoodGuide

Plating Your Food

 Sample Menu Plan

Breakfast:
• 1/3 cup All Bran
• 1 cup 2% fat, high protein milk
• 1 cup frozen berries
Meal 2:
• 3 hard boiled eggs
• 1 Apple
Lunch: Chicken Wrap
• 1/2 cup diced chicken breast
• 7” wheat tortilla
• tomato, cucumber, lettuce
• 1 tbsp low-fat mayo
Meal 4:
• 1 serving slow cooker chilli
Dinner:
• 1 Salmon filet (size of fist)
• 2 cups steamed green beans with
• 1.5 tbsp toasted almond slices
• 1/2 cup steamed rice
 Recipes
Breakfast
1. Breakfast Frittata

2. Stuffed Breakfast Peppers

3. Egg Wallet Wrap

4. Creamy Protein Oatmeal

Entrées
5. Slow Cooker Pulled Pork

6. Slow Cooker Turkey Chilli

7. Basil Pesto Spaghetti Squash

8. Chicken Dinner & Broth Base

Baked Goods
9. Cinnamon Swirl Protein Bake (credit: Jamie Eason)

10.Banana Oat Bake (credit: Kath Eats Real Food)

11. Raisin Bran Muffins

Salads
12.Southwestern Bean

13.Quinoa Crunch with Strawberry Dressing

14.Sunomono (Seaweed Salad)

Snacks
15. Strawberry Chocolate Protein Fluff

16.Dairy Berry

17. Rice Cakes and Ham


Recipe Index
Breakfast


Breakfast
Breakfast Frittata Preparation

1. Chop and measure out ingredients.

2. Heat a 10-12” pan on med-high with 2

tsp oil or bacon grease.

3. Sprinkle the bottom of the pan with

coarse salt and add potato; reduce to
med heat and cook 10 minutes with lid.

4. After 10 minutes, remove lid and set to

med. Add remaining veggies. Cook for
5-7 minutes until softened and browned.
You may have to add a little liquid or
Ready in 15-20 minutes
turn temp back down - watch carefully,
Serves: 1 DO NOT BURN!

Nutritional Info 5. Beat eggs, add 1 tsp chilli powder if

desired. Add to pan.
436 calories
6. Start broiler and let eggs cook on
PRO: 26g
stovetop at med for 3 min
CARB: 27g
7. Top with cheese while still wet, move to
FAT: 21g broiler for NO MORE THAN 5 min.

FIBER: 5.5g

Tips

Ingredients Sprinkling the pan with coarse salt helps

keep the potatoes from sticking.
‣ 1 cup Potato (diced)
Serve with vinegar or salsa.
‣ ½ cup mushroom
Reduce or leave out the potatoes for less
‣ ½ small Onion
calories.
‣ 3 eggs, beaten

‣ 5g Asiago/Parm/Romano cheese

‣ 1 cup fresh, rinsed spinach (optional)

‣ 2 tsp oil
Stuffed Breakfast Ingredients

‣ 1 - 2lb bag of peppers (6 peppers)

Peppers
‣ 8 eggs, 6 egg whites

‣ 12 tsp bacon bits, or diced ham

‣ 1 oz parmesan or romano cheese

Preparation

1. Preheat oven to 350 degrees

2. Cut Peppers in half horizontally, empty

seeds and membrane.

3. Beat egg into egg white, season with

pepper/garlic, etc.

4. Place pepper halves in muffin tray and

divide ham / bacon bits evenly

5. Pour eggs evenly amongst the pepper

halves.

6. Top with cheese.

7. Lower oven temp to 300 F. Bake for

Ready in 30-40 minutes about 25-30 minutes.
Servings 4 people (3 halves each) 8. If runny still, place under broiler for 5
minutes MAX.

Nutritional Info 9. Remove and let cool for 10-15 minutes

379 calories: Tips

39g protein If looking for less fat (and calories) and

more protein, substitute equal volume of
14g carbs egg white for the whole eggs. The longer
you cook (lower temp), the more delicate
17g fat
the peppers get, and easier to bite into.
4g fiber
VIDEO LINK

Egg Wallet Wrap Preparation

1. On a plate, spread mayo onto one tortilla

2. Combine whole egg and egg white into

small mixing bowl and briefly whisk

3. Add seasonings or finely minced onion,

garlic, or herbs (optional)

4. Heat a 8-10” flat, non-stick crepe pan on

medium heat

5. Spray pan with oil or lightly butter

surface

6. Gently pour egg mixture onto pan and

cook until stable (~3-5 minutes)
Ready in 10-15 minutes 7. Release egg from pan with spatula and
slide onto tortilla, then slide tortilla back
Servings 1
onto pan
Nutritional Info
8. Add parmesan or other cheese at this
385 calories: time if desired

26g protein 9. Fold over egg onto itself twice (pie slice
shape)
31g carbs
10.Fold over tortilla onto egg the same way
14g fat
and flip over to seal (~2-3 minutes)
2g fiber
11. Add tomato, lettuce, pickle, etc.
Ingredients
Tips
‣ 0.20 cup chopped, White Onion
Seasonings are key to making this dish
‣ 1 whole (62g), Chopped Tomato - Roma satiating. The eggs have good volume, but
Tomato it can be a boring dish if it lacks flavour.

‣ 1 Tablespoon, Hellmans Half Fat Flavour suggestions include using garlic

mayo, clubhouse seasoning, a sharp cheese,
‣ 0.5 cup, Pasteurized liquid egg white
onion or chives, pickled condiments, a slice
‣ 1 large, Egg of smoked ham

‣ 1 tortilla (64g), Tortilla VIDEO LINK


Creamy Protein
Oatmeal Ingredients

1 cup, quick oats

1 cup water

1/4 tsp, Salt

1/2 tsp, cinnamon

1 sliced banana

1 cup, egg white

Preparation

1. Add the oats, water, sea salt, and sliced

banana to a small pot and heat on
medium heat.
Ready in 10-15 minutes
2. Bring to a gentle simmer and stir every
Servings 2
minute or so.

3. Once the oatmeal is beginning to look

Nutritional Info semi-cooked (4-6 minutes), turn of heat
and add the egg whites.
294 calories:
4. Whisk continuously until egg whites are
20g protein
no longer visible, and the oatmeal is
50g carbs looking very creamy.

3g fat 5. Pour into a bowl and enjoy with your

favorite toppings!
6g fiber

Tips

Try adding 1/4 cup (60mL) of Mrs.

Buttersworth’s Sugar Free Syrup as a classic
maple-esque flavour topping. Only 20
calories per 1/4 cup

Entrées


Entrées
Slow Cooker Pulled Preparation

1. Rinse pork loins under cold water, dry.

Pork Layer in slow cooker.

2. Mix together remaining ingredients, add

to slow cooker.

3. Set to low, cook for 8 hours or until

tender and shreds easily.

4. Shred pork, mix well, drain in colander.

5. Add 1 sweetener pack or to taste if

desired.

Sides

Ready in 8 hours Pickled Onions

‣ 2-3 onions
Servings 12
‣ 1 empty jar of pickle juice
Per Serving
‣ 1 tbsp sugar
187 calories:
‣ vinegar
31g protein
Tip! If you have recently emptied a jar of
7g carbs
pickles, SAVE YOUR JUICE!
3g fat
1. Slice your onions on a mandolin until
5g sugar you’ve stuffed the pickle jar to the brim.

Ingredients 2. Top up the liquid with with a 1:1 water-

vinegar mixture until all onions are fully
‣ 4 - pork tenderloins (~1 pound per loin)
submerged.
‣ 1 can tomato paste
3. Place jar into the microwave and heat
‣ 2 tbsp molasses until boiling. Boil for 2-3 minutes.

‣ 1 tbsp vinegar 4. Place the lid on the jar and let it cool on
the counter. Place in the fridge when
‣ 1 tsp liquid smoke
cooled.

‣ 1 tsp salt

‣ 2 cloves garlic (optional)

Quick Slow Cooker Ingredients

‣ 1 lb., extra-lean ground turkey or Yves

Chili Ground Round

‣ 19 oz can, black beans

‣ 28 oz can, sliced stewed tomatoes

‣ 1 medium, green bell pepper

‣ 1 small onion

‣ 1 tsp, Sugar

‣ 0.50 tsp salt

‣ 0.50 tsp, ground, black pepper

‣ 0.5 tsp cumin powder

‣ 2 Tablespoon, vinegar

‣ 2 clove, garlic
Ready in 4-8 hours

Servings 4 Preparation

1. If using raw meat like lean ground

Per Serving turkey, chicken, pork, or beef, cook first
in a large pan, with oil, over medium-
373 calories: high heat, stirring occasionally.
32g protein 2. Remove meat from pan and place into
40g carbs slow cooker.

9g fat 3. Add sliced or chopped onion to pan,

cook for 3 minutes on medium heat.
11g fiber
4. Add chopped green bell pepper, toss
with onion, add salt, cover and let sit for
3 minutes on medium

5. Add all ingredients to slow cooker, set on

high for 4-6 hours, stirring every hour or
so, or low for 8 hours.

Basil Pesto Spaghetti Preparation

1. Preheat oven to 350º F

Squash
2. Slice the stalk end off to create a flat
base, then stand on end

3. Insert a sharp knife into the squash and

divide into two halves

4. Remove seeds and membrane with a

large spoon, discard

5. Quickly spray each halve with oil, then

place flesh side down onto baking tray
lined with parchment paper

Ready in 40-60 minutes 6. Place into middle of oven, cook for

30-40 minutes depending on size of
Servings 3
squash
Per Serving
7. In a teaspoon of oil, sauté onion in a
260 calories: medium saucepan, 3-5 minutes. Add all
remaining ingredients except Parmesan.
19g protein Bring to a simmer, then cover and
38g carbs remove from heat.

5g fat 8. Squash is done when its rind yields when

poked. Remove from oven, turn halves
9g fiber over and let cool for at least 10 minutes
Ingredients 9. Use a fork to pull the squash flesh, in
‣ 1 cup, Traditional Pasta Sauce strings, from the rinds, and into a large
mixing bowl
‣ 1 tbsp(s), Pesto-basil
10.Toss squash with pasta sauce, serve in
‣ 1 tbsp, Parmesan cheese empty halves, topped with Parmesan.

‣ 1 cup, chopped, Onion

‣ 1 clove garlic, minced

‣ 6 cup, Spaghetti squash

‣ 1 container (1 7/10 cup (55g) ea.), Ground

Round
Chicken Dinner &
Broth Base Preparation

1. Go to grocery store and purchase a

rotisserie chicken

2. Place peas and corn into medium stock

pot, top with water by 1 inch

3. Bring pot to a boil, reduce heat and

cover, simmer for about 7 minutes.

4. Drain peas and corn, divide into 8

portions along with rotisserie chicken

5. Season to taste

Bada Bing Bada BOOM! Done!

Ready in 15 minutes Chicken Broth Base

Ingredients
Servings 8
‣ 1 rotisserie chicken (bones and scraps)

‣ 1 carrot, split or chopped

Per Serving
‣ 1 celery stalk, chopped
331 calories:
‣ half an onion
23g protein
‣ 1 clove garlic
34g carbs
‣ 1 bay leaf
13g fat
‣ 5 black pepper corns
6g fiber

Preparation
Ingredients
1. Place all ingredients into slow cooker
‣ 1 rotisserie chicken and top with water
‣ 1 bag frozen peas (750g) 2. Set to low, leave overnight

‣ 1 bag frozen corn (750g)
Baked Goods


Baked Goods
Cinnamon Swirl ‣ 1/2 tsp salt

‣ 1/2 cup liquid egg white

Protein Bake
‣ 1/3 cup unsweetened applesauce

‣ 1/4 cup vanilla yogurt

‣ Cinnamon Sugar

‣ 4 tbsp xylitol or monk fruit sweetener

‣ 2 tbsp ground cinnamon

Preparation
Ready in 45-60 minutes
1. Preheat oven to 375 degrees
Servings 4
2. Blend all ingredients together except
cinnamon-sugar mixture (add water
until right consistency)
Per Serving
3. Line a 8 x 8” pan with parchment paper
326 calories:
and spray with oil
18g protein
4. Pour 1/3 batter into 8 x 8” pan, blanket
71g carbs with 1/2 sugar mixture

5g fat 5. Add remaining batter, cover with

remaining cinnamon-sugar, swirl batter
11g fiber
6. Place in oven, lower to 350 degrees, bake
for about 25-35 minutes. When centre is
Ingredients firm to touch, remove from oven

‣ 1.5 cup oat flour, sifted 7. Let cool for 10-15 minutes


‣ 1/2 cup coconut flour, sifted

‣ 2 scoops vanilla whey protein powder

‣ 1/2 cup splenda

‣ 1 tbsp baking powder

Banana Oat Bake ‣ 0.50 tsp, Salt

‣ 1 tsp, Baking powder

‣ 1 large, Egg

‣ 2 tsp, Cinnamon

‣ 2 cup 40g, Oatmeal

Preparation:

1. Preheat oven to 375 degrees.

2. Combine the dry ingredients in a large

bowl.

3. Mash one banana. Combine the wet

ingredients.
Ready in 45-60 minutes
4. Pour the wet into the dry and mix well.
Servings 8
5. Spray a pie dish with cooking spray.
Line with one banana, sliced crosswise.
Pour oat mixture in.
Per Serving
6. Top with remaining sliced banana.
185 calories:
7. Bake for about 26 minutes.
12g protein
8. After 26 minutes, increase heat to broil,
29g carbs
sprinkle oatmeal with 1 heaping tbsp
3g fat brown sugar and broil for 3-4 minutes.

4g fiber Tips

Use very ripe bananas that have some

brown spots for extra sweetness.
Ingredients
Add a few tablespoons of brown sugar if you
‣ 2 cup oatmeal
would prefer more of a sweet taste.
‣ 3 bananas

‣ 1 tbsp, Sugar
VIDEO LINK

‣ 2 scoops vanilla whey protein powder
Classic Raisin Bran Ingredients

‣ 1 1/2 cups wheat bran

Muffins
‣ 1 cup buttermilk

‣ 1/3 cup vegetable oil

‣ 1/4 cup molasses

‣ 1/4 cup white sugar

‣ 1 egg, lightly beaten

‣ 1/2 tsp vanilla

‣ 1 cup All Purpose flour, sifted

‣ 1 tsp baking soda

‣ 1 tsp baking powder

Ready in 12-20 minutes ‣ 1/2 tsp salt
Servings 12 ‣ 1/2 cup raisins or dates

Preparation
Per Serving 1. Preheat oven to 375°F (190°C). Grease
166 calories: or line a 12 cup muffin tin with paper
liners.
4g protein
2. In a large bowl, mix together Rogers
28g carbs Wheat Bran and buttermilk; let stand 5
minutes. Stir in vegetable oil, brown
6g fat
sugar, beaten egg, and vanilla.
3g fiber
3. In a separate bowl, whisk together sifted
flour, baking soda, baking powder and
salt. Add to first mixture and stir until
just blended.

4. Gently stir in raisins or dates and spoon

into prepared muffin tin. Bake 15-20
minutes. Transfer muffins to wire racks
to cool.

Salads


Salads
Southwestern Bean Ingredients

‣ 2 cups, corn kernels

Salad
‣ 1/2 cup, chopped, Onion

‣ 28 fluid ounce, canned black beans

‣ 6 medium tomatoes

‣ 4 medium sweet bell peppers

‣ 2 oz, feta cheese

‣ 1/2 cup, apple cider vinegar

‣ 1/2 tsp, ground cumin

‣ Juice from one-half of a lemon

‣ 1 boiled egg (optional)

Ready in 10 minutes

Servings 4
Preparation

1. Whisk together cider vinegar, lemon

Per Serving juice, cumin, and a pinch of salt &
pepper.
365 calories:
2. In a large bowl, combine beans, corn,
20g protein
tomatoes, bell pepper, cheese, and
59g carbs dressing.

6g fat 3. Gently toss, cover, put in fridge for 1

hour
19g fiber
4. Top with sliced green onion before
serving and boiled egg

Quinoa Crunch Salad Preparation

1. Just chop, measure, and toss all your

ingredients together.

2. Add 1/2 cup of dressing and toss.

3. Add 1 hard boiled egg per serving, or a

sprinkling of sliced almonds and raisins

Strawberry Dressing
12 servings

90 calories per serving

Ready in 25 minutes

Servings 3 Preparation
Per Serving 1. Pour 1 cup of water to a large Mason jar
248 calories: 2. Add 1.5 cups strawberries (raw or
8g protein frozen), 1/2 cup of walnut/almond/or
olive oil, 1/2 cup of red wine or apple
42g carbs cider vinegar.

7g fat 3. Use an immersion blender to mix,

adding water when necessary.
8g fiber
4. Mix in zest of one lime & juice, 1 tsp
Ingredients
mustard powder to emulsify, and 2
‣ 2 cups chopped sugar snap peas sweetener packets.

‣ 1/2 cup, chopped, Onion 5. Add water if necessary


‣ 1 cup cooked quinoa

‣ 1 cup sliced red cabbage

‣ 2 medium sweet bell peppers

‣ 1 large cucumber, julienned

‣ 1/4 cup raisins

‣ 1/2 cup slivered almonds

Sunomono (Seaweed Ingredients

‣ 100 g, imitation crab

Salad)
‣ 4 tbsp seaweed, wakame, dried

‣ 1 large cucumber

‣ 1/2 tsp, sugar

‣ 2 tsp, roasted sesame oil

Preparation

1. Measure out wakame into medium bowl,

fill with water up to ½ inch past level of
seaweed - let soak

2. Julienne or thinly slice whole cucumber,

set aside in large bowl

3. After wakame has reconstituted, add to

mesh strainer and apply pressure to
drain water
Ready in 10 minutes
4. Add seaweed to bowl, toss with
Servings 1 vegetables until incorporated

5. Combine oil, vinegar, sugar, soy sauce

and add to salad - toss well
Per Serving
6. Garnish and serve
277 calories:

10g protein
Tips
39g carbs
‣ Garnish with green onions
10g fat
‣ Add roasted sesame seeds
3g fiber
‣ Use sweetener instead of sugar

21g sugar
Snacks


Snacks
Strawberry Preparation

1. Add strawberries to blender, pour in

Chocolate Protein milk, and blend.
Fluff 2. Use a baking spatula or spoon to free
crushed strawberries from sides of
blender. Make sure you turn off the
blender before doing this. Continue to
blend, scrape, blend, scrape and so on
until mixture starts moving more freely.

3. Turn off blender. Add whey protein and

cocoa powder, and blend briefly until
mixed in.

4. While running, add xanthin gum to

mixture and blend until it thickens. You
should hear the blender slow down a
Ready in 5 minutes
little.
Servings 1

Per Serving
Tips
295 calories:
Resist the urge to add more milk, as this
39g protein will shift the texture of the final mix from
creamy to liquidy, and no one like melted
23g carbs
ice cream!
4g fat
Try to blend enough, but not excessively.
3g fiber Excessive blending adds more air, which
can make your stomach bloated and
uncomfortable.

Ingredients

‣ 1 cup, frozen strawberries

‣ 1/4 cup, milk

‣ 1.5 scoops vanilla whey protein powder

‣ 1 tbsp cocoa powder

‣ 1/4 tsp xanthan gum

Dairy Berry Preparation

1. Divide cottage cheese into 5 x 150g.

2. Add several drops of flavoured stevia to

cottage cheese and mix.

3. Top or mix in 1 cup of fruit per serving.

Tips

Caramel flavoured stevia drops are a

favourite for this recipe.

You could also substitute greek yogurt for

cottage cheese.


Ready in 5 minutes

Servings 5

Per Serving

192 calories:

17g protein

24g carbs

4g fat

3g fiber

Ingredients

‣ 750g tub of 2% cottage cheese

‣ 5 cups of fresh or frozen fruit

‣ Flavoured Stevia drops

Rice Cakes and Ham Preparation

1. Lay 4 rice cakes flat on a large plate.

2. Apply 1 tsp honey mustard to each cake.

3. Apply tomato slices and lettuce.

4. Add 25g ham to each cake.

5. Enjoy!

Tips

Use Quaker’s Crispy Minis brand, brown

Ready in 5 minutes rice cakes. Recommended flavours in order
of best to near-best:
Servings 1
1. Savour Tomato Basil

2. Everything
Per Serving
3. White Cheddar
376 calories:

23g protein
Check out "Top 17 Protein
48g carbs
Toppings for Rice Cakes"

9g fat

2g fiber

Ingredients

‣ 4 rice cakes

‣ 100g, deli ham, shaved or thinly sliced

‣ 4 tsp, honey mustard

‣ 1 medium tomato, sliced

‣ lettuce
 THANK YOU!
If you enjoyed this ebook, but you are looking for more guidance with your nutrition,
lifestyle, or training, consider Coach Solly’s Personalized Coaching services.

Coach Solly didn’t just stumble into a sustainable lifestyle or high performance, he also spent
years studying nutrition, training, exercise psychology, and mental performance concepts.

On top of that, he has worked with many other people, some probably very similar to you, to
help them grapple with the realities of life that make habit and behaviour change so hard.

The important part is that, with a coach, you are not alone.

Coach Solly is a Precision Nutrition Level 1 coach, which also means that he follows
some core coaching principles:

1. Focus on progress over perfection

2. Use outcome-based decision making

3. Be client-centered

4. Emphasize freedom of addition over restriction

5. Use a bio-psycho-social approach

If you are tired of old habits standing in the way of change, and you
are looking for a partner to team up with, consider signing up for
Personalized Coaching with Coach Solly!

solly@nanaimokettlebell.ca