Eat Healthy Like Ryan

Fitness Recipes

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6 week shred program

This Program Includes the Following Benefits:

• 6 weeks of meal preparation guidelines to slim down and build muscle
• 6 weeks of guided workouts with simple steps to maximize meal prep benefits
• HD videos of each exercise along with Ryan’s tutorial for each exercise

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Meal Preparation & Recipes

Avo – Hummus Rolls

(makes 5 rolls) 1 tortilla 1 tbsp hummus ½ avocado ½ bell pepper ½ lemon (optional) 1) Prep Ingredients, slice

Avo-Toast

2 slices whole grain toast ½ avocado 1 tbsp chia seeds (op) ¼ cup sunflower seeds (op) ½ lemon (op)

Buddha Bowl

1 cup cooked quinoa 1 small sweet potato 1 cup raw and halved brussel sprouts 4 oz chickpeas, drained 1

Burger and Sweet Potato Fries

1 medium sweet potato 4 oz ground beef 1 tomato sliced 2 leaves romaine lettuce 1 whole grain burger bun

ChoCoco Protein Truffles

(makes 15 truffles) 7 dates 1 scoop protein 2 tbsp nut butter 1 tbsp unsweetened cocoa powder 1 tbsp honey

Easy-Peasy Protein Packed Pasta

1 cup lentil pasta 1.5 tbsp tahini 1 tbsp nutritional yeast 10 asparagus spears ½ cup mushrooms ¼ cup diced

Egg Muffin Puffs

6 whole eggs 2 cups spinach 1 cup mushrooms ½ onion 2 oz goat cheese 1 bell pepper garlic powder

Go-Go Green Smoothie

3 cups spinach 2 celery stalks 1 cup diced pineapples ½ banana 1 cup almond milk 1 scoop protein powder

Grilled Salmon

2 4oz salmon fillets 2 cloves minced garlic 2 tbsp extra virgin olive oil 2 lemons sliced thinly 1 tbsp

Nanner and NutButter Rolls

(makes 5 rolls) 1 tortilla 1 banana 1 tbsp nut butter 1/4 cup granola 1 tbsp honey 1) Spread nut

Over(sleep)-Night Oats

½ cup old fashioned oats 1 tbsp nut butter 1 tbsp chia seeds 1 cup fruit of choice ½ cup

PB & No Jelly

2 slices whole grain toast (Can be substituted for 4 whole grain crackers) 2 tbsp nut butter 1 cup fresh

Power Pancakes with Home-made Blackberry Glaze

For pancake: ½ cup old fashioned oats 1 scoop protein powder 1 whole egg 2 egg whites 1 banana For

Strawberry Spinach Salad with Chicken and Feta Cheese

2 cups fresh spinach 1 cup fresh strawberries 3 oz baked chicken breast 1 oz feta cheese ¼ cup extra

Taco Salad

4 oz lean ground beef ½ onion diced 1 tomato diced 2 cups chopped romaine lettuce 2 oz shredded low-fat

Very Berry Smoothie

1 cup frozen blueberries 1 cup frozen strawberries ½ banana 1 cup spinach 1tbsp chia seeds 1 cup coconut milk

Yummy Yogurt Bowl

1 cup non-fat Greek yogurt ¼ cup granola 1 cup mixed berries 1 tbs chia seeds 1) Add 1 cup