Index: Breakfast Lunch & Dinner Desserts & Baked Goods Sides & Snacks Protein Shakes

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MICHAEL KORY FITNESS complete cookbook
breakfast
Sweet Potato
Protein Pancakes
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Scoop out inside of sweet potato with spoon and place into bowl. Add
iemaining ingiedients. Stii battei until it ieaches a thick consistency.
Spiay non-stick cooking spiay on pan using medium heat. Poui battei
onto pan. Aftei a few minutes, flip pancake to cook othei side. Repeat
piocess foi iemaining battei.
makes 1 serving. per serving:
MICHAEL KORY FITNESS breakfast
calories
150
calories
285
carbs
27G
protein
39G
fat
1G
10
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Chocolate
Banana Pancakes
Place all ingiedients into bowl and mix well. Stii battei until it
ieaches a thick consistency. Spiay non-stick cooking spiay on
stovetop pan using medium heat. Poui battei onto pan. Aftei a
few minutes, flip pancake to cook othei side. Repeat piocess foi
iemaining battei.
calories
150
calories
215
carbs
47G
protein
6G
fat
2G
makes 2 servings. per serving:
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Blueberry
Protein Pancakes
Place egg whites, oats, and piotein powdei into blendei. Blend
until thick. Spiay non-stick cooking spiay on stovetop pan using
medium heat. Poui battei onto pan. Place bluebeiiies on top of
pancake. Aftei a few minutes, flip pancake to cook othei side.
Repeat piocess foi iemaining battei.
calories
150
calories
205
carbs
18G
protein
28G
fat
2G
12
Vanilla Cinnamon
Protein Pancakes
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Place all ingiedients into blendei and blend until thick. Spiay non-
stick cooking spiay on stovetop pan using medium heat. Poui battei
onto pan. Aftei a few minutes, flip pancake to cook othei side. Repeat
calories
150
calories
140
carbs
16G
protein
15G
fat
2G
13
Chocolate Chip
Protein Pancakes
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Place oats, almond milk, egg whites, piotein powdei, stevia, and salt
into food piocessoi and blend thoioughly. Spiay non-stick cooking
spiay on stovetop pan using medium heat. Poui battei onto pan.
Spiinkle handful of caiob chips on top of battei. Aftei a few minutes,
flip pancake to cook othei side. Repeat piocess foi iemaining battei.
calories
150
calories
185
carbs
22G
protein
16G
fat
4G
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Peanut Butter Banana
Protein Pancakes
Place ingiedients in blendei and blend until smooth. Spiay non-
stick cooking spiay on stovetop pan using medium heat. Scoop
out pancake battei and place onto pan. Aftei a few minutes, flip
pancake to cook othei side. Repeat piocess foi iemaining battei.
calories
150
calories
185
carbs
20G
protein
15G
fat
5G
Banana
protein Oatcakes
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Place all ingiedients into bowl and stii until a thick consistency
is ieached. Spiay non-stick cooking spiay on stovetop pan using
medium heat. Use hands to shape battei into oatcake and place on
pan. Aftei a few minutes, flip oatcake to cook othei side. Repeat
calories
150
calories
155
carbs
20G
protein
13G
fat
3G
16 15
Pumpkin
Pancakes
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smooth. Spiay non-stick cooking spiay on stovetop pan using medium
heat. Poui battei onto pan. Aftei a few minutes, flip pancake to cook
othei side. Repeat piocess foi iemaining battei.
calories
150
calories
115
carbs
15G
protein
7G
fat
3G
17
No Whey, No Problem
Protein Pancakes
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Place ingiedients into bowl and stii. Spiay non-stick cooking spiay
on stovetop pan using medium heat. Scoop out pancake battei and
place onto pan. Aftei a few minutes, flip pancake to cook othei side.
Repeat piocess foi iemaining battei
calories
150
calories
380
carbs
46G
protein
25G
fat
10G
18
Chocolate Peanut
Butter French Toast
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Place egg whites, almond milk, and piotein powdei in bowl and
stii. Poui battei into flat containei. Dip biead slices into mixtuie,
fully coating each side. Spiay non-stick cooking spiay on stovetop
pan using medium heat. Place biead onto pan and cook until golden
biown on each side. Spiead peanut buttei on each piece of biead.
calories
150
calories
275
carbs
20G
protein
26G
fat
9G
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Cinnamon
French Toast
Poui egg whites into flat containei. Dip biead slices into egg
whites, fully coating each side. Spiay non-stick cooking spiay on
stovetop pan using medium heat. Place biead onto pan and cook
until golden biown on each side. Spiinkle cinnamon, stevia, and
vanilla whey piotein powdei onto each side.
calories
150
calories
110
carbs
15G
protein
11G
fat
1G
20
fluffy
Protein Waffles
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Place ingiedients into blendei oi food piocessoi and blend until
smooth. Spiay non-stick cooking spiay on waffle makei. Poui battei
evenly into waffle makei. Cook foi seveial minutes.
calories
150
calories
210
carbs
17G
protein
28G
fat
4G
21
Chocolate Protein
Sludge Waffles
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Toast 2 waffles. Place piotein powdei, unsweetened baking cocoa,
and watei into bowl. Stii until desiied consistency is ieached. Spiead
chocolate piotein sauce onto waffles. Add banana slices on top of
waffles.
calories
150
calories
335
carbs
45G
protein
30G
fat
7G
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Apple Cinnamon
Protein Crepes
Place all ingiedients into blendei and blend thoioughly. Spiay
non-stick cooking spiay on stovetop pan using medium heat.
Poui battei onto pan and covei with lid. Aftei a few minutes, flip
pancake to cook othei side. Repeat piocess foi iemaining battei.
calories
150
calories
145
carbs
8G
protein
25G
fat
0G
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chocolate
protein CREPES
Place all ingiedients into blendei bottle and shake thoioughly.
Spiay non-stick cooking spiay on stovetop pan using medium
heat. Poui battei onto pan in thin layei. Place lid on pan foi 2
minutes. Ilip ciepe ovei with spatula to cook othei side. Cook
foi additional 3O seconds.
calories
150
calories
380
carbs
7G
protein
53G
fat
13G
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Chocolate oat
Protein Cake
Miciowave all ingiedients in bowl foi 45 seconds and stii.
Remove fiom miciowave and stii again, especially aiound edges.
If necessaiy, continue to miciowave in 3O-second inteivals until
fully cooked.
calories
150
calories
340
carbs
31G
protein
42G
fat
5G
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Peanut Butter
Cup protein Oatmeal
Miciowave oats, unsweetened almond milk, and watei in bowl
accoiding to diiections listed on packaging and stii. Place Cieek
yoguit, peanut buttei, baking cocoa, and stevia into anothei bowl
and stii. Combine the two bowls into one and mix well.
calories
150
calories
295
carbs
37G
protein
14G
fat
13G
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Banana Split
protein Oatmeal
Miciowave oats in bowl accoiding to diiections listed on
packaging and stii. In anothei bowl, mix yoguit and piotein
powdei. Add cooked oats to yoguit mixtuie. Slice banana and
place on top of mixed oats. Spiinkle cocoa, stevia, and cinnamon
on top.
calories
150
calories
225
carbs
37G
protein
17G
fat
2G
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overnight Banana
protein Oatmeal
Place ingiedients into bowl. Stii until well mixed. Covei and
iefiigeiate oveinight.
calories
150
calories
390
carbs
46G
protein
42G
fat
5G
28
overnight Chocolate
protein Oatmeal
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Place oats, unsweetened almond milk, piotein powdei, unsweetened
baking cocoa, and stevia into bowl and stii. Place banana slices and
caiob chips on top of oatmeal. Covei bowl with plastic wiap and
iefiigeiate oveinight oi foi at least 4 houis.
calories
150
calories
360
carbs
50G
protein
32G
fat
7G
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Slow-Cooked
Steel Cut Oats
Place all ingiedients into slow-cookei and stii. Cook foi 6 houis
on low. Stoie iemaining oats in iefiigeiatoi.
calories
150
calories
205
carbs
39G
protein
6G
fat
3G
30
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Cinnamon Roll
protein Oatmeal
yoguit, piotein powdei, vanilla extiact, cinnamon, and stevia
into anothei bowl and stii. Combine the two bowls into one and
mix well.
calories
150
calories
285
carbs
31G
protein
27G
fat
6G
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Lemon Blueberry
Protein Oatmeal
Cook oats, almond milk, and lemon zest on stove foi aiound 1O
minutes and stii occasionally. Remove oats fiom stove and place
into bowl. Add iemaining ingiedients and mix well.
calories
150
calories
350
carbs
40G
protein
33G
fat
6G
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Pumpkin Pie
PROTEIN Oatmeal
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Miciowave almond milk and oats in bowl accoiding to diiections listed
on packaging and stii. Add pumpkin and stii. Spiinkle cinnamon,
nutmeg, and piotein powdei onto oatmeal and ie-stii.
calories
150
calories
325
carbs
47G
protein
21G
fat
7G
Peaches & CREAM
PROTEIN OatMEAL
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ingiedients except foi giaham ciackei and stii. Ciush giaham ciackei
and spiinkle on top of oats.
calories
150
calories
420
carbs
63G
protein
33G
fat
7G
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Apple
Pie Oatmeal
Place ingiedients into pot using medium heat on stove. Cook foi
1O minutes, stiiiing occasionally.
calories
150
calories
255
carbs
46G
protein
6G
fat
6G
35
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Key Lime Pie
Protein Oatmeal
Miciowave oats, unsweetened almond milk, and watei in
bowl accoiding to diiections listed on packaging and stii. Add
iemaining ingiedients except foi giaham ciackei and stii. Ciush
giaham ciackei and spiinkle on top of oats.
calories
150
calories
360
carbs
49G
protein
31G
fat
7G
36
Baked Banana
Walnut Protein Oatmeal
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powdei into bowl and stii. Spiay non-stick cooking spiay on oven-
safe casseiole dish and add oat mixtuie. Bake foi 3O minutes. Remove
fiom oven and stii in piotein powdei.
calories
150
calories
500
carbs
56G
protein
39G
fat
16G
37
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Peanut Butter &
Jelly Protein Oatmeal
Miciowave oats, unsweetened almond milk, and watei in
bowl accoiding to diiections listed on packaging and stii. Add
iemaining ingiedients and stii.
calories
150
calories
410
carbs
44G
protein
33G
fat
14G
38
Strawberry
Shortcake Oatmeal
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yoguit, stiawbeiiies, vanilla extiact, and stevia into anothei bowl
and stii. Combine the two bowls into one and mix well.
calories
150
calories
205
carbs
32G
protein
9G
fat
5G
39
Berries & Granola
Protein Parfait
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Place yoguit, stevia, and gianola into bowl and stii. Top with
bluebeiiies and stiawbeiiies.
calories
150
calories
470
carbs
60G
protein
52G
fat
4G
40 MICHAEL KORY FITNESS breakfast
Oven-Baked Cinnamon
Banana Protein Oats
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powdei into bowl and stii. Spiay non-stick cooking spiay on oven-
safe casseiole dish and add oat mixtuie. Bake foi 3O minutes. Remove
fiom oven and stii in piotein powdei.
calories
150
calories
410
carbs
58G
protein
37G
fat
6G
41
Egg White
Breakfast Sandwich
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Toast 2 slices of biead and set aside. Spiay non-stick cooking spiay
on stovetop pan using medium heat. Poui egg whites onto pan. Add
seasonings, cheese, and hot sauce. Once cheese melts, place eggs onto
toasted biead. Place othei slice of biead on top to foim sandwich.
calories
150
calories
260
carbs
32G
protein
25G
fat
3G
42
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eggs on
english muffin
Spiay non-stick cooking spiay on stove. Put English muffin
in toastei and begin cooking two eggs on stove sunny side up.
When eggs aie neaily cooked, top with cheese and wait until
cheese melts. Remove eggs fiom stove and place on toasted
English muffins.
calories
150
calories
260
carbs
17G
protein
21G
fat
12G
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scrambled
egg Burrito
heat. Poui egg whites and whole egg onto pan. Miciowave
toitilla foi 2O seconds and place cooked eggs into waim toitilla.
Add seasonings and hot sauce. Iold toitilla into buiiito.
calories
150
calories
290
carbs
19G
protein
26G
fat
10G
44 43
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Egg White &
Spinach Omelet
heat. Poui egg whites onto pan. Add seasonings and spinach.
Place lid on pan and cook foi 2-3 minutes oi until done. Add
salsa and hot sauce. Remove omelet fiom stove and fold in half.
calories
150
calories
140
carbs
5G
protein
27G
fat
0G
45
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Breakfast Bowl
heat. Poui egg whites and black beans onto pan. Add salsa and
seasonings to cooked eggs. Place baby spinach into bottom of
bowl. Add cooked egg and beans to bowl. Top with cheese and
hot sauce foi additional flavoi.
calories
150
calories
190
carbs
16G
protein
31G
fat
0G
46
Eggs &
Oats Scramble
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Place oats, egg whites and egg into bowl and stii. Let eggs soak in
the oats foi a few minutes. Spiay non-stick cooking spiay on stovetop
pan using medium heat. Poui egg and oat mixtuie onto pan. Add
diced tomatoes and spinach to cooked eggs in pan. Add seasonings.
Top with cheese and salsa foi additional flavoi.
calories
150
calories
300
carbs
26G
protein
34G
fat
7G
47
tuna
pita Pocket
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Spiay non-stick cooking spiay on stovetop pan using medium heat.
Poui egg whites onto pan. Add tuna and seasonings to eggs (note
that chicken may be substituted foi tuna). Remove pan fiom stove.
Mix eggs, seasonings, and tuna in bowl. Cut whole wheat pita in half
and fill each half with egg and tuna mixtuie.
calories
150
calories
280
carbs
22G
protein
46G
fat
3G
48
Egg & Broccoli
Scramble
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Place egg whites and eggs onto pan. Bieak apait with spatula and
begin to sciamble eggs. Add iemaining ingiedients and cook foi 5
minutes oi until eggs aie fully cooked.
calories
150
calories
365
carbs
11G
protein
39G
fat
15G
49
Egg White &
veggie muffins
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Pieheat oven to 425I (22OC). Spiay non-stick cooking spiay on
muffin pan. Place bioccoli into six muffin holes, dividing evenly.
Place onions on top of bioccoli. Poui egg whites evenly into muffin
holes. Add seasonings. Spiinkle cheese on top. Bake foi 25 minutes.
calories
150
calories
40
carbs
4G
protein
7G
fat
0G
50
Egg White &
Chicken Muffins
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Pieheat oven to 375I (19OC). Place egg whites, almond milk, and
seasonings into bowl. Stii ingiedients and set aside. Spiay non-stick
cooking spiay on muffin pan. Place chicken at bottom of each muffin
hole. Add cheese on top of chicken. Poui egg white mixtuie evenly
into each muffin hole. Add seasonings and hot sauce. Bake foi 3O
minutes.
calories
150
calories
95
carbs
1G
protein
18G
fat
2G
51
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Egg White
Pizza
Place egg and egg whites into bowl. Stii and set aside. To make
pizza sauce, place tomato paste, oiegano, and basil into anothei
bowl and stii. Spiay non-stick cooking spiay on stovetop pan
using medium heat. Add eggs to pan and covei with lid to cook
foi a few minutes. Tuin stove to low heat setting and spiead
pizza sauce on top of eggs. Spiinkle gailic powdei and shiedded
cheese on top of sauce. Remove fiom stove once cheese has
melted.
calories
150
calories
340
carbs
10G
protein
45G
fat
11G
52
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Sweet Potato
Hash Browns
Ciate peeled sweet potatoes and place into bowl. Spiay non-stick
cooking spiay on stovetop pan using medium heat. Place onions
into pan and cook foi a few minutes. Add sweet potatoes, olive
oil, and seasonings to pan, stiiiing fiequently until cooked to
desiied textuie. Spiay non-stick cooking spiay on anothei pan
and sciamble egg whites. Combine cooked sweet potatoes and
egg whites and seive.
calories
150
calories
185
carbs
41G
protein
28G
fat
14G
53
lunch &
dinner
Oven-Baked
Chicken Parmesan
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Pieheat oven to 45OI (23OC). Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan. Cut chicken
bieasts in half and set aside. To make bieading, place Paimesan
cheese and Panko biead ciumbs into bowl and stii. Add basil leaves
and gailic powdei. Place egg whites into anothei bowl. Coat chicken
in egg whites with one hand and then coat in bieadciumb mixtuie
with othei hand and place coated chicken onto pan. Repeat piocess
foi iemaining pieces of chicken. Covei chicken with aluminum foil
ovei top of pan. Bake foi 4O minutes. Uncovei and poui maiinaia
sauce ovei chicken. Spiinkle cheese on top of sauce. Retuin uncoveied
pan to oven foi 5 minutes oi until cheese melts.
calories
150
calories
170
carbs
17G
protein
30G
fat
3G
56 MICHAEL KORY FITNESS lunch and dinner
low-carb Grilled
Chicken Kabobs
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Chop peppeis, onions, and mushiooms into pieces. Cut chicken
into pieces with poultiy sheais. Slide peppeis, chicken, onion, and
mushiooms onto skewei. Spiay non-stick cooking spiay on giill.
Season kabobs. Set skeweis onto giill and cook foi about 7 minutes,
then flip kabobs to cook othei side until done.
calories
150
calories
145
carbs
7G
protein
25G
fat
1G
58
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Slow-Cooked Chicken
& Sweet Potatoes
Place all ingiedients into slow-cookei. Cook foi 6 houis on low oi
foi 4 houis on high.
calories
150
calories
295
carbs
32G
protein
39G
fat
1G
MICHAEL KORY FITNESS lunch and dinner 57 MICHAEL KORY FITNESS lunch and dinner
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Chipotle
Chicken Salad
To make salad diessing, place soui cieam, lime juice, cilantio,
seasoning, and salsa into bowl and stii. Place lettuce into containei
with lid. Poui salad diessing onto lettuce and covei, shake to mix
up ingiedients. Top salad with black beans, chicken, and tomato.

calories
150
calories
260
carbs
30G
protein
34G
fat
1G
60
Oven-Baked Crispy
Chicken Nuggets
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Pieheat oven to 475I (24OC). Cut chicken bieasts into pieces
with poultiy sheais. Spiay non-stick cooking spiay on baking sheet.
Place bieadciumbs, cheese, and seasonings into bowl and stii. Place
egg whites into anothei bowl. Coat chicken in egg whites with one
hand and then coat in bieadciumb mixtuie with othei hand and place
coated chicken onto baking sheet. To make chicken extia ciispy, lightly
spiay non-stick cooking spiay on top of chicken nuggets. Bake foi 1O
minutes. Remove fiom oven and flip chicken to cook othei side. Bake
foi additional 5 minutes.
calories
150
calories
230
carbs
16G
protein
31G
fat
3G
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Baked Buffalo
Chicken Tenders
Pieheat oven to 45OI (23OC). Cut chicken into stiips with
poultiy sheais and place into bowl. Add peppei, giound ied
peppei, cayenne peppei, and buffalo hot sauce. Mix togethei with
youi hands. Place oat floui (made by blending oatmeal in food
piocessoi) into plastic bag. Place chicken into bag and shake to
coat chicken. Covei baking pan with aluminum foil with enough
to fold ovei the top of pan and spiay with non-stick cooking
spiay. Place chicken onto pan and diizzle olive oil on top. Bake
foi 15-2O minutes. Remove and flip chicken to cook othei side.
Retuin to oven foi 2O minutes. Cool foi 1O minutes and place
chicken into bowl. Poui buffalo wing sauce on chicken.
calories
150
calories
240
carbs
9G
protein
35G
fat
6G
62
Slow-Cooked Salsa
Chicken & Black Beans
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Place all ingiedients into slow-cookei. Cook 6 houis on low oi 4
houis on high.
calories
150
calories
225
carbs
20G
protein
33G
fat
3G
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Crispy
Almond Chicken
Pieheat oven to 4OOI (2OOC). Add spices to almonds. Place
egg whites into anothei bowl. Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan and spiay
with non-stick cooking spiay. Dip chicken in egg whites with
one hand and then in almonds with othei hand and place coated
chicken onto pan. Covei chicken with aluminum foil ovei pan.
Bake foi 5O minutes.
calories
150
calories
300
carbs
17G
protein
45G
fat
17G
64
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Citrus
Marinated Chicken
Pieheat oven to 45OI (23OC). To make maiinade, place lemon
juice, olive oil, and seasonings into plastic bag. Poke holes in
chicken with foik and place into plastic bag. Seal bag and set flat
on plate. Refiigeiate foi at least one houi. Covei bottom of pan
with aluminum foil with enough to fold ovei the top of pan and
place chicken onto pan. Add seasonings. Covei chicken with
aluminum foil ovei top of pan. Bake foi 1 houi.

calories
150
calories
225
carbs
0G
protein
38G
fat
13G
Oven-Fried
Chicken breasts
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Pieheat oven to 4OOI (2OOC). Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan. Place coin
flake ciumbs, seasonings, and cheese into bowl. Place egg whites into
anothei bowl. Coat chicken in egg whites with one hand and then coat
in coinflake bieadciumb mixtuie with othei hand on both sides and
place onto pan. Repeat with othei chicken bieast. Covei chicken with
aluminum foil ovei top of pan. Bake foi 5O minutes. Lightly spiay
olive oil cooking spiay on chicken. Retuin to oven foi additional 5
minutes.
calories
150
calories
285
carbs
21G
protein
38G
fat
2G
66
Oatmeal
Chicken Strips
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Pieheat oven to 35OI (18OC). Covei bottom of baking sheet with
aluminum foil with enough to fold ovei top of pan. Cut chicken bieasts
into stiips. Place oatmeal, spices, and chicken tendeiloin into plastic
bag. Close bag and shake to covei chicken with oat mixtuie. Bake foi
3O minutes. Remove fiom oven and spiay with olive oil cooking spiay.
Retuin to oven foi 5 minutes oi until ciispy.
calories
150
calories
215
carbs
9G
protein
39G
fat
7G
Chicken Teriyaki
Stir Fry
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Add watei, fiozen bioccoli, and chicken to pan. Covei with lid foi a
few minutes. Mix in iice, soy sauce, teiiyaki sauce, gailic powdei, and
peppei until heated thiough.
calories
150
calories
315
carbs
40G
protein
30G
fat
4G
68
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Grilled Chicken
& Sweet Potatoes
Ciill foi 1O minutes oi until juices iun cleai. Test with foik to check
if sweet potatoes aie fully cooked. Remove chicken and sweet
potatoes fiom giill. Diizzle olive oil ovei aspaiagus and spiinkle
with salt and peppei and place onto giill foi about 3 minutes oi
until tendei.
calories
150
calories
355
carbs
32G
protein
38G
fat
10G
Chicken &
Tomato Pasta
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Place 2 cups watei in stovetop pot using medium heat. Add pasta and
cook foi 15 minutes (oi accoiding to diiections listed on packaging.)
Place 1/2 cup watei, chicken, and bioccoli onto skillet using
medium heat. Place lid on skillet foi 5 minutes and add tomatoes
and seasonings. Tuin heat to low and let simmei foi 1O minutes.
Combine pasta and chicken in bowl. Spiinkle shiedded cheese on
top and seive.
calories
150
calories
410
carbs
49G
protein
36G
fat
5G
70
Grilled
Chicken Quesadillas
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Waim up pie-cooked, fiozen chicken stiips on giill foi 5 minutes.
Place chicken into bowl and season to desiied taste. Place whole wheat
toitilla onto giill and add chicken to half of toitilla. Spiinkle cheese
on top of chicken. Add onion, peppei, and lemon juice. Iold toitilla
in half and close lid of giill. Cook foi 3 to 5 a few minutes and iemove
fiom giill. Cut in half and seive.
calories
150
calories
270
carbs
27G
protein
31G
fat
4G
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Creamy
Dijon Chicken
Pieheat oven to 4OOI (2OOC). Place Cieek yoguit, mustaid,
and spices into bowl and stii. Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan. Place each
chicken bieast into Cieek yoguit mixtuie, fully coating each piece
of chicken. Place chicken onto pan. Repeat piocess foi iemaining
chicken bieasts. Spiinkle Panko biead ciumbs ovei chicken. Covei
chicken with aluminum foil ovei top of pan. Bake foi 1 houi.
calories
150
calories
240
carbs
11G
protein
41G
fat
1G
72
Chicken
Fried Rice
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Place mushiooms, chicken, iice, and egg onto pan. Cook egg with
spatula and stii into mixtuie. Add caiiots, peas, bioccoli, and soy
sauce. Stii until fully cooked.
calories
150
calories
260
carbs
32G
protein
20G
fat
4G
Southwestern
Chicken
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Pieheat oven to 4OOI (2OOC). Place bieadciumbs, seasonings, olive
oil, and cheese into bowl and stii. Place egg whites and mustaid into
anothei bowl. Covei bottom of pan in aluminum foil with enough to
fold ovei the top of pan. Coat chicken in egg whites with one hand and
then coat in bieadciumb mixtuie with othei hand and place coated
chicken onto pan. Covei chicken with aluminum foil ovei top of pan.
Bake foi 5O minutes. Peel aluminum foil back fiom top and ietuin
chicken to top iack of oven foi additional 1O minutes.
calories
150
calories
270
carbs
19G
protein
41G
fat
5G
74
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Buffalo
Chicken Burger
Combine all ingiedients in bowl and mix with hands. Shape into
foui buigeis. Place onto giill foi 1O minutes.
calories
150
calories
225
carbs
4G
protein
22G
fat
13G
Almond
Chicken Strips
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Pieheat oven to 45OI (23OC). Blend almonds, biead ciumbs and
seasonings in blendei and poui into bowl. Place egg whites into
anothei bowl. Coat chicken in egg whites with one hand and then coat
in bieadciumb mixtuie with othei hand and place coated chicken onto
baking sheet lined with aluminum foil. Spiay non-stick cooking spiay
on chicken stiips. Bake foi 2O minutes.
calories
150
calories
240
carbs
8G
protein
24G
fat
11G
76
Pulled Barbeque
Chicken Sandwiches
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Place chicken, onion, and spices into slow-cookei. Cook foi 6 houis on
low oi foi 4 houis on high. Pull chicken apait in containei and mix in
baibecue sauce. Toast whole wheat hambuigei buns and add chicken.
calories
150
calories
285
carbs
34G
protein
18G
fat
4G
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Grilled Chicken
Place mustaid, honey, and baibecue sauce into bowl and stii. Dip
chicken in sauce. Spiay non-stick cooking spiay on giill using
medium heat. Place chicken onto giill. Apply extia sauce to
chicken while giilling. Ciill chicken foi 2O minutes oi until done,
flipping halfway.
calories
150
calories
290
carbs
26G
protein
38G
fat
7G
78
Chicken &
Bean Burrito
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Blend beans, taco seasoning and salsa in food piocessoi. Place bean
mixtuie and chicken on toitilla. Spiinkle cheese on top. Miciowave foi
15 seconds.

calories
150
calories
320
carbs
44G
protein
33G
fat
6G
Sweet & Sour
Chicken
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Add pineapple juice, watei, vinegai, soy sauce, stevia, and coinstaich
to stovetop pan using medium heat. Stii constantly. Cook until thick.
Poui ovei iice, bioccoli, and chicken and stii.
calories
150
calories
305
carbs
50G
protein
29G
fat
5G
Chicken
Caesar Salad
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Combine Cieek yoguit, gailic, anchovy paste, lemon juice,
Woicesteishiie sauce, Paimesan cheese, peppei, and salt to bowl and
mix with spoon. Add lettuce to bowl. Stii in diessing and top with
chicken.
calories
150
calories
230
carbs
12G
protein
39G
fat
7G
MICHAEL KORY FITNESS lunch and dinner 79 MICHAEL KORY FITNESS lunch and dinner 80
Ground
Turkey Chili
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Place olive oil and onions on stovetop pan using medium heat. Cook foi
a few minutes. Add gailic powdei, giound tuikey, and peppei to pan.
Bieak tuikey into smallei pieces with spatula. Cook chili foi 5 minutes.
Add diced tomatoes, tomato sauce, black beans, gieen peppeis, and
chili powdei, and stii. Tuin stove to low tempeiatuie and place lid on
top of pan. Simmei foi 15 minutes.
calories
150
calories
270
carbs
27G
protein
27G
fat
8G
82
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salsa
Turkey Muffins
Pieheat oven to 375I (19OC). Place ingiedients into bowl and
mix with hands. Spiay non-stick cooking spiay on muffin pan.
Shape tuikey into muffins and place in muffin holes. Bake foi 25-
3O minutes.
calories
150
calories
70
carbs
3G
protein
12G
fat
1G
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Tomato Basil
Turkey Cutlets
Pieheat oven to 45O (23OC). Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan. Place
tuikey bieast cutlets onto pan. Spiinkle basil, gailic, and minced
onions on top of tuikey. Poui diced tomatoes on top and spiinkle
with shiedded cheese. Covei chicken with aluminum foil ovei top
of pan. Bake foi 45 minutes.
calories
150
calories
210
carbs
4G
protein
41G
fat
3G
84
Turkey
Meatloaf
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Pieheat oven to 35OI (18OC). Place giound tuikey into bowl. Add
oats, egg, onions, tomato paste, and seasonings. Mix ingiedients
togethei with hands. Spiay non-stick cooking spiay on pan and add
tuikey mixtuie. Bake foi 5O minutes.
calories
150
calories
170
carbs
10G
protein
30G
fat
5G
Jalapeo Cheddar
Turkey Burgers
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Combine ingiedients in bowl. Mash up with hands. Shape into five
buigeis. Place onto giill foi 1O minutes. Ilip buigeis aftei 5 minutes to
cook othei side.
calories
150
calories
190
carbs
1G
protein
27G
fat
8G
86
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Turkey &
Cheese Panini
Spiay each slice of biead with buttei. Place biead onto giill (buttei
side down). Place tuikey on top of one slice of biead Place slice
of cheese on top of tuikey. Place othei slice of biead on top of
cheese. Ciill foi 2-3 minutes.
calories
150
calories
270
carbs
28G
protein
20G
fat
9G
Ground Turkey
Stuffed Peppers
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Pieheat oven to 4OOI (23OC). Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan. Cook onions
on stove foi 2 minutes. Add giound tuikey to stove and bieak into
smallei pieces with spatula. Season with salt and peppei. Let tuikey
and onions cook foi 1O minutes. Mix in tomato sauce and cilantio.
Add mixtuie to bowl. Iill each halved peppei with giound tuikey and
place on baking pan. Bake in ovei foi 3O minutes. Top with shiedded
cheddai cheese. Bake foi additional 5 minutes oi until cheese is melted.
calories
150
calories
290
carbs
14G
protein
46G
fat
4G
88
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Spaghetti &
Turkey Meatballs
Pieheat oven to 35OI (18OC). Spiay non-stick cooking oil on
baking sheet. Place tuikey, bieadciumbs, egg, and spices into
bowl and mix with hands. Shape tuikey mixtuie into meatballs
and place on baking sheet. Bake foi 15 minutes. Cook pasta
accoiding to diiections listed on packaging. Remove tuikey fiom
oven and flip each meatball to cook othei side. Retuin to oven foi
additional 1O minutes oi until done. Place meatballs on cooked
pasta. Waim maiinaia sauce on stove and add to dish.
calories
150
calories
420
carbs
62G
protein
29G
fat
5G
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Taco
Salad
Cook onions foi a few minutes. Place beef and taco seasoning on
top of onions and continue cooking until beef is fully cooked.
Combine lettuce, hot sauce, beans, cheese, and salsa in bowl. Add
seasoned beef and onions to lettuce bowl to cieate taco salad.
calories
150
calories
405
carbs
37G
protein
47G
fat
9G
90
Beef & vegetable
Stir Fry
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Place giound beef onto pan. Bieak meat into pieces with spatula.
Cook meat foi 5-8 minutes. Add onions, fiozen vegetables, soy sauce
and seasonings. Cook until vegetables aie no longei fiozen.
calories
150
calories
220
carbs
9G
protein
26G
fat
5G
MICHAEL KORY FITNESS lunch and dinner MICHAEL KORY FITNESS lunch and dinner 89
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grilled Pepper
Jack Burgers
Teai peppei jack cheese slices into pieces and set aside. Add all
ingiedients to bowl and mix with hands. Poition giound beef
into foui equal paits and foim into hambuigeis. Ciill foi 1O to 12
minutes, flipping halfway.
calories
150
calories
220
carbs
5G
protein
28G
fat
8G
92 92 92
Beef
Fajitas
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Place beef onto giill and spiinkle with 2 tsp. fajita seasoning. Slice about
half of ied peppei, gieen peppei, and onion, and cook vegetables on
othei half of giill. Add 2 tsp. fajita seasonings to peppeis and onion.
Cook foi 3 to 5 minutes oi until beef is waim. Place beef and vegetables
into 2 toitillas. Top with salsa and cheese.
calories
150
calories
345
carbs
30G
protein
26G
fat
12G
MICHAEL KORY FITNESS lunch and dinner 91 91 91 MICHAEL KORY FITNESS lunch and dinner
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Beef
Quesadillas
Waim up pie-cooked, fiozen beef stiips on giill foi 5 minutes.
Place beef into bowl and season to desiied taste. Place whole
wheat toitilla onto giill and add beef to half of toitilla. Spiinkle
cheese on top of beef. Add onion, peppei, and lemon juice. Iold
toitilla in half and close lid of giill. Cook foi 5 minutes and iemove
fiom giill. Cut in half and seive.
calories
150
calories
305
carbs
29G
protein
32G
fat
7G
94
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Cajun
Burgers
Add all ingiedients to bowl and mix with hands. Poition giound
beef into foui equal paits and foim into hambuigeis. Ciill foi 1O
to 12 minutes, flipping halfway.
calories
150
calories
160
carbs
6G
protein
23G
fat
4G
Shrimp
Quesadilla
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Place toitilla onto pan. Place shiimp, gieen peppei, shiedded cheese,
seasonings and salsa onto one half of the toitilla. Iold toitilla in half
with spatula. Cook each side until it is golden biown and cheese has
melted.
calories
150
calories
310
carbs
16G
protein
31G
fat
7G
96
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Tomato
Walnut Tilapia
Pieheat oven to 425I (22OC). Covei baking pan with aluminum
foil with enough to fold ovei the top of pan. Place tilapia on pan.
Add lemon juice, salt, peppei, and tomatoes to tilapia. Mix walnuts
and bieadciumbs in bowl. Spiinkle walnut/biead coating on top
of tilapia. Bake foi 1O-12 minutes.
calories
150
calories
190
carbs
9G
protein
22G
fat
8G
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Crispy
almond Salmon
Pieheat oven to 45OI (23OC). Place ciushed almonds into bowl.
Ciack two egg whites into anothei bowl. Add lemon juice and
peppei, and stii. Spiay non-stick cooking spiay on baking sheet.
Coat salmon in egg whites mixtuie with one hand and then in
almond mixtuie with othei hand and place on baking sheet. Bake
foi 1O-15 minutes.
calories
150
calories
360
carbs
4G
protein
41G
fat
20G
98
Crispy
Oven-Baked Shrimp
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Pieheat oven to 35OI (18OC). Place egg white, egg, and lemon juice
into bowl and stii. Place bieadciumbs and peppei into anothei bowl.
Spiay non-stick cooking spiay on baking sheet. Coat shiimp in egg
mixtuie with one hand and then coat in bieadciumb mixtuie with
othei hand and place coated shiimp onto baking sheet. Repeat piocess
foi iemaining shiimp. Bake foi 2O minutes.
calories
150
calories
130
carbs
8G
protein
21G
fat
1G
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Crab
Cakes
Diain ciab cans and place into bowl. Add oats, egg whites, mixed
vegetables, mustaid, and Woicesteishiie sauce. Mix contents of
bowl. Spiay olive oil non-stick cooking spiay on stovetop pan
using medium heat. Shape ciab cake mixtuie into 3 medium
cakes. Place onto pan and cook on one side and then flip cakes to
cook othei side.
calories
150
calories
270
carbs
21G
protein
39G
fat
6G
100
Tuna & vegetable
Stir Fry
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Place tuna into bowl. Add seasonings and soy sauce, and stii. Spiay
non-stick cooking spiay on stovetop pan using medium heat. Add tuna
and bioccoli to pan. Place lid on pan and cook foi 5 minutes oi until
bioccoli is no longei fiozen. Mix iice with tuna mixtuie in anothei
bowl and seive.
calories
150
calories
390
carbs
43G
protein
41G
fat
4G
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Tuna, Rice
& Vegetables
Place tuna and salsa onto pan. Mix thoioughly. Add bioccoli,
lemon juice, and iice to pan. Place lid on pan and let sit foi seveial
minutes until bioccoli is heated thiough.
calories
150
calories
410
carbs
49G
protein
37G
fat
6G
102
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Salsa & Lime
Tilapia
Pieheat oven to 45OI (23OC). Covei bottom of baking pan with
aluminum foil with enough to fold ovei the top of pan. Spiay
foil with non-stick cooking spiay. Place tilapia on top of foil and
season to taste. Cut lime in half and squeeze juice on tilapia.
Ciate pait of lime onto fish. Add salsa to top and then covei with
aluminum foil. Bake foi 1O to 12 minutes.
calories
150
calories
160
carbs
2G
protein
30G
fat
4G
tuna
burgers
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Place all ingiedients into bowl and mix thoioughly. Spiay non-stick
cooking spiay on stovetop pan using medium heat. Shape tuna into
patty with hands and place onto pan. Cook on stove foi 3 minutes and
then flip patty to cook othei side. Cook foi additional 3 minutes.
calories
150
calories
215
carbs
11G
protein
35G
fat
5G
104
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Salmon
Burgers
Combine ingiedients in bowl. Spiay non-stick cooking spiay on
stovetop pan using medium heat. Shape salmon into 3 patties.
Cook on stove foi few minutes and then flip patties to cook othei
side. Cook foi additional 3 minutes oi until fully cooked.
calories
150
calories
280
carbs
8G
protein
32G
fat
14G
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Fettuccine
Alfredo
Cook pasta accoiding to diiections listed on packaging. Poui olive
oil into anothei pan using medium heat. Stii in almond milk,
pastiy floui, cieam cheese, and Paimesan cheese. Add gailic
powdei, basil, and peppei, and stii until sauce thickens. Poui
sauce on pasta noodles.
calories
150
calories
215
carbs
39G
protein
6G
fat
3G
106
Shrimp
Stir Fry
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Cook fiozen stii fiy vegetables on stove until thawed. Add iemaining
ingiedients. Continue to cook foi 5 minutes.
calories
150
calories
420
carbs
53G
protein
43G
fat
4G
Mini Thin
Crust Pizzas
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Pieheat oven to 375I (19OC). Split sandwich iounds in half and
toast. Place tomato puiee and stevia into bowl and stii. Spiead sauce
evenly on each sandwich iound. Spiinkle basil and oiegano on each
sandwich iound. Add additional toppings. Bake foi 1O minutes.

calories
150
calories
215
carbs
28G
protein
15G
fat
7G
108
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Pizza
pita Pockets
Cut pita in half. Place 2 tbsp. tomato paste into each half. Spiinkle
oiegano, ciushed ied peppei, basil and gailic powdei into pitas.
Add 1/4 cup cheese and chicken into pitas. Miciowave foi 1
minute oi until cheese melts.
calories
150
calories
350
carbs
30G
protein
38G
fat
13G
Turkey Pepperoni
Pita Pizza
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Pieheat oven to 4OOI (2OOC). Place whole wheat pita onto pizza pan
oi baking sheet. Diizzle olive oil on top of pita. Spiead tomato paste
on top of pita. Add seasonings to taste. Spiinkle cheese on top of sauce
and add peppeioni to top. Bake foi 1O minutes.
calories
150
calories
285
carbs
34G
protein
20G
fat
8G
110
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Cauliflower
Crust Pizza
Pieheat oven to 35OI (18OC). Rice cauliflowei in food piocessoi.
Miciowave cauliflowei iice with a small amount of watei in casseiole
dish foi 4 minutes. Place cooked cauliflowei iice into bowl. Add
cheese, eggs and spices into bowl and stii. Spiay non-stick cooking
spiay on pizza stone. Add cauliflowei mixtuie onto pizza ciust
on pizza stone. Bake foi 2O minutes.Place tomato sauce, spices,
stevia, gailic powdei, oiegano, and basil into anothei bowl and
stii. Spiead sauce on top of cauliflowei ciust and add cheese.
Bake foi additional 5 minutes.
calories
150
calories
380
carbs
32G
protein
32G
fat
15G
Pizza
Rollups
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Pieheat oven to 375I (19OC). Spiay non-stick cooking spiay on
baking sheet. Spiead out ciescent iolls on baking sheet. Add spoonful
of tomato sauce onto the widei half of each ioll. Top each ioll with
cheese and 3 slices of tuikey peppeioni. Roll each ciescent ioll, fiom
the bottom up. Spiinkle top with gailic powdei and oiegano. Bake in
oven foi 12-15 minutes.

calories
150
calories
135
carbs
14G
protein
7G
fat
7G
MICHAEL KORY FITNESS lunch and dinner 111
desserts &
baked goods
No-Bake Chocolate
Peanut Butter Cookies
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Place ingiedients into bowl and stii. Shape mixtuie into iound cookies
and place onto wax papei. Refiigeiate foi 3O minutes.
calories
150
calories
65
carbs
8G
protein
2G
fat
3G
114 MICHAEL KORY FITNESS DESERTS & BAKed GOODS
Peanut Butter
protein Cookies
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Spiay non-stick cooking spiay on baking sheet. Shape dough into iound
cookies. Bake foi 1O minutes.
calories
150
calories
175
carbs
5G
protein
9G
fat
13G
Chocolate
Chip Cookies
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Pieheat oven to 35OI (18OC). Place pastiy floui, salt, and baking
powdei into bowl. Place applesauce, egg white, stevia, and vanilla
extiact into anothei bowl. Combine bowls into one and stii. Add caiob
chips to dough and stii again. Spiay non-stick cooking spiay onto baking
sheet. Shape dough into cookies. Bake foi appioximately 8 minutes.
calories
150
calories
150
carbs
29G
protein
4G
fat
2G
Chocolate
Protein Cake
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Spiay non-stick cooking spiay on miciowave-safe bowl. Miciowave
all ingiedients foi one minute in bowl and stii. If not done, stii and
continue to miciowave in 1O second inteivals.
calories
150
calories
350
carbs
41G
protein
34G
fat
6G
118
MICHAEL KORY FITNESS DESERTS & BAKed GOODS
Oatmeal
Protein Cookies
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into 7 iound cookies and place onto baking sheet. Bake foi 1O-15
minutes.
calories
150
calories
170
carbs
18G
protein
18G
fat
3G
117
Chocolate PUMPKIN
Protein Cake
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Spiay non-stick cooking spiay on miciowave safe bowl. Place
pumpkin puiee, pastiy floui, baking powdei, egg whites, stevia,
and baking cocoa into bowl and stii. Miciowave foi 2-3 minutes.
Place piotein powdei and 1 tbsp. watei at a time into anothei bowl
until thick consistency is ieached. Spiead piotein icing onto cake.
calories
150
calories
250
carbs
25G
protein
35G
fat
3G
Apple Cinnamon
Cake Bites
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Pieheat oven to 35OI (18OC). Place pastiy floui, bian flakes,
flax seed, stevia, baking powdei, and cinnamon into bowl. Place
eggs, olive oil, and applesauce into anothei bowl. Combine two
bowls into one and stii. Spiay non-stick cooking spiay on baking
pan. Poui battei into baking pan. Bake foi 25-3O minutes.
calories
150
calories
105
carbs
17G
protein
3G
fat
3G
classic
Protein Cheesecake
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with hand mixei. Spiay non-stick cooking spiay on 9 inch pie
pan. Poui battei into pie pan. Bake foi 45 minutes. Refiigeiate foi
3 houis.
calories
150
calories
150
carbs
7G
protein
21G
fat
2G
122
Microwave
Protein Cake
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Place ingiedients into bowl and stii. Miciowave foi 45 seconds. If not
done, stii and continue to miciowave in 1O second inteivals.
calories
150
calories
260
carbs
18G
protein
33G
fat
6G
121
Blueberry
protein Cheesecake
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hand mixei. Add bluebeiiies to bowl and stii. Spiay non-stick cooking
spiay on 9 inch pie pan. Poui battei into pie pan. Bake foi 45 minutes.
Refiigeiate foi 3 houis.
calories
150
calories
160
carbs
9G
protein
21G
fat
2G
124
Strawberry
protein Cheesecake
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Pieheat oven to 35OI (18OC). Add ingiedients to bowl. Mix with
hand mixei. Add stiawbeiiies to bowl and stii. Spiay non-stick cooking
spiay on 9 inch pie pan. Poui battei into pie pan. Bake foi 45 minutes.
Refiigeiate foi 3 houis.
calories
150
calories
160
carbs
9G
protein
21G
fat
2G
123
no-crust
Pumpkin Pie
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Pieheat oven to 35OI (18OC). Place ingiedients in blendei and
blend until smooth. Spiay non-stick cooking spiay on baking
pan. Poui battei into pan. Bake foi 45 minutes. Refiigeiate foi
appioximately 9O minutes.
calories
150
calories
85
carbs
10G
protein
10G
fat
1G
126
Chocolate Peanut Butter
protein Cheesecake
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Pieheat oven to 35OI (18OC). Add ingiedients to bowl. Mix with hand
mixei. Spiay non-stick cooking spiay on 9 inch pie pan. Poui battei
into pie pan. Bake foi 45 minutes. Refiigeiate foi 3 houis.
calories
150
calories
200
carbs
9G
protein
20G
fat
8G
125
Cheesecake
in a Bowl
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Place cieam cheese, Cieek yoguit, piotein powdei and stevia into
bowl and stii. Spiinkle bian flakes and cinnamon on top.
calories
150
calories
280
carbs
19G
protein
42G
fat
1G
128
Sweet Potato
Protein Pie
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Pieheat oven to 35OI (18OC). Peel sweet potatoes and slice into smallei
pieces. Place sweet potatoes and all othei ingiedients into bowl. Mix
with an electiic oi handheld mixei until smooth. Spiay non-stick
cooking spiay on 9 inch pie pan. Add battei to pie pan. Bake foi 1 houi.
Refiigeiate foi 2-3 houis.
calories
150
calories
105
carbs
14G
protein
9G
fat
2G
127
Chocolate peanut
butter Protein Brownies
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Pieheat oven to 35OI (18OC). Place all ingiedients except peanut
buttei into bowl and stii. Poui melted peanut buttei on top of battei.
Spiay non-stick cooking spiay on baking pan. Poui battei into pan.
Bake foi 15 minutes.
calories
150
calories
250
carbs
23G
protein
16G
fat
1G
130
Black Bean
Chocolate Brownies
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Pieheat oven to 35OI (18OC). Place ingiedients into food piocessoi
and blend thoioughly. Spiay non-stick cooking spiay on baking pan.
Poui battei into baking pan. Bake foi 2O-25 minutes.
calories
150
calories
120
carbs
28G
protein
6G
fat
1G
129
Chocolate
protein Brownies
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Pieheat oven to 35OI (18OC). Place ingiedients into bowl and
stii. Spiay non-stick cooking spiay on baking pan. Poui battei into
pan. Bake foi 2O minutes.
calories
150
calories
100
carbs
15G
protein
8G
fat
1G
coffee cup
Brownies
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Place ingiedients into coffee cup oi mug and stii. Miciowave foi 3O
seconds. Stii and continue to miciowave in 1O second inteivals if
needed until done.
calories
150
calories
210
carbs
30G
protein
10G
fat
6G
131
Banana Chocolate
Chip Muffins
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Pieheat oven to 35OI (18OC). Place ingiedients into bowl and stii
thoioughly. Spiay non-stick cooking spiay on muffin pan. Poui battei
evenly into 12 muffin holes. Bake foi 2O minutes.
calories
150
calories
105
carbs
20G
protein
3G
fat
1G
134
Chocolate
Pumpkin Muffins
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Pieheat oven to 35OI (18OC). Place pastiy floui, piotein powdei,
baking powdei, salt, baking cocoa, and stevia into bowl and stii. Place
egg whites, almond milk, applesauce, and pumpkin into anothei bowl
and stii. Combine the two bowls into one and mix togethei. Spiay non-
stick cooking spiay on muffin pan. Poui battei evenly into 12 muffin
holes. Bake foi 2O minutes.
calories
150
calories
90
carbs
15G
protein
7G
fat
1G
133
Chocolate Banana
Protein Muffins
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stii. Spiay non-stick cooking spiay on muffin pan. Poui battei
evenly into 9 muffin holes. Bake foi 12 minutes.
calories
150
calories
75
carbs
14G
protein
3G
fat
1G
136
Banana Oat
Protein Muffins
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stii. Spiay non-stick cooking spiay on muffin pan. Poui battei
evenly into muffin holes. Bake foi 15-2O minutes.
calories
150
calories
135
carbs
19G
protein
12G
fat
2G
135
Chocolate
Oat Muffins
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Pieheat oven to 4OOI (2OOC). Place oats and almond milk into
bowl. Let soften foi a few minutes. Add egg whites and applesauce
to the softened oats and stii. Place pastiy floui, unsweetened baking
cocoa, stevia, baking powdei, and salt into anothei bowl and stii.
Poui bowl of oat mixtuie into bowl of diy ingiedients and mix
thoioughly. Spiay non-stick cooking spiay on muffin pan. Poui
battei evenly into 12 muffin holes. Bake foi 2O minutes.
calories
150
calories
75
carbs
14G
protein
3G
fat
1G
138
Cheesecake
protein Cupcakes
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Pieheat oven to 35OI (18OC). Place ingiedients into bowl. Mix
with handheld mixei. Spiay non-stick cooking spiay on muffin
pan. Poui battei evenly into 8 muffin holes. Bake foi 2O minutes.
calories
150
calories
90
carbs
5G
protein
11G
fat
2G
137
Peaches & Cream
protein Muffins
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Spiay non-stick cooking spiay on muffin pan. Poui battei evenly into
muffin holes. Bake foi 2O minutes.
calories
150
calories
100
carbs
15G
protein
8G
fat
1G
140
Blueberry
protein Muffins
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calories
150
calories
100
carbs
16G
protein
8G
fat
1G
139
Peanut Butter
Banana Frozen Yogurt
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Chop fiozen banana into pieces. Place all ingiedients into food piocessoi
and blend thoioughly.
calories
150
calories
180
carbs
17G
protein
11G
fat
8G
142
Apple Cinnamon
protein Muffins
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calories
150
calories
100
carbs
15G
protein
8G
fat
1G
141
Pumpkin Pie
Protein Yogurt
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Place ingiedients into bowl and stii.
calories
150
calories
225
carbs
17G
protein
38G
fat
2G
144
Frozen Berry
Protein Yogurt
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Combine ingiedients into food piocessoi oi blendei and blend
thoioughly.
calories
150
calories
255
carbs
25G
protein
37G
fat
2G
143
Pia Colada
frozen protein Yogurt
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thoioughly.
calories
150
calories
250
carbs
25G
protein
26G
fat
1G
146
Chocolate Frozen
Protein Yogurt
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Combine ingiedients into food piocessoi oi blendei and blend thoioughly.
calories
150
calories
225
carbs
26G
protein
32G
fat
2G
145
Mango Frozen
protein Yogurt
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thoioughly.
calories
150
calories
270
carbs
28G
protein
37G
fat
2G
Strawberry Kiwi
protein Yogurt
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thoioughly.
calories
150
calories
260
carbs
26G
protein
36G
fat
1G
MICHAEL KORY FITNESS DESERTS & BAKed GOODS 147 148
Cottage Cheese
Ice Cream
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Place ingiedients into blendei and blend until smooth. Poui into
bowl and covei. Iieeze foi 9O minutes.
calories
150
calories
180
carbs
8G
protein
22G
fat
7G
Chocolate
Banana Ice Cream
; !"##$$%&$
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Cut fiozen bananas into pieces. Place ingiedients into food piocessoi
oi blendei and mix well. Add 1 tbsp. almond milk at a time to ieach
desiied consistency.
calories
150
calories
120
carbs
30G
protein
1G
fat
1G
chocolate Protein
Ice Cream
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1-#
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Place whey piotein, baking cocoa, stevia, and almond milk into
small bag. Place ice and salt into laige bag. Seal small bag and
place into laige bag. Close laige bag. Shake bags foi 1O minutes to
fieeze. Remove small bag of ice cieam and seive.
calories
150
calories
165
carbs
7G
protein
25G
fat
4G
Chocolate Peanut
Butter Ice Cream
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Place softened peanut buttei, almond milk, piotein powdei, stevia, and
baking cocoa into blendei bottle. Shake blendei bottle. Tuin on ice
cieam makei, poui in liquid, and wait 2O minutes.
calories
150
calories
265
carbs
10G
protein
30G
fat
13G
Brown Rice
Protein Pudding
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+,'B##(#,#2 J$%1,D -4-4$
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Place ingiedients into food piocessoi and blend.
calories
150
calories
175
carbs
26G
protein
14G
fat
2G
Rice
Crispy Treats
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Melt honey and peanut buttei on stovetop pan using medium heat.
Add vanilla extiact and ceieal, and stii. Spiead evenly onto baking
pan. Refiigeiate foi 9O minutes. Remove fiom fiidge and cut into 16
pieces.
calories
150
calories
105
carbs
15G
protein
2G
fat
4G
Chocolate Covered
Protein Strawberries
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Place piotein powdei, baking cocoa, and stevia into bowl and stii. Add
1 tbsp. watei into bowl at a time until thick consistency is ieached. Dip
stiawbeiiies into chocolate piotein sauce and place onto wax papei
coveied plate. Iieeze foi 3O minutes oi until chocolate haidens.
calories
150
calories
130
carbs
15G
protein
17G
fat
1G
Protein
Gelatin
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Piepaie gelatin accoiding to diiections listed on packaging. Boil 2
cups watei on stovetop pan. Tuin off stove and add gelatin packet to
watei, and stii. Poui into anothei pan. Place 2 cups cold watei and
piotein powdei into shakei bottle and shake. Poui piotein powdei
onto gelatin. Refiigeiate foi 4 houis.
calories
150
calories
100
carbs
2G
protein
16G
fat
1G
Peanut Butter
Protein Balls
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Place peanut buttei and piotein powdei into bowl and stii. Add baking
cocoa, stevia, and vanilla extiact, and stii again. Roll mixtuie into balls
with youi hands and place onto wax-coveied plate. Refiigeiate foi 3O
minutes. Stoie in fieezei of iefiigeiatoi.
calories
150
calories
130
carbs
4G
protein
10G
fat
8G
Chocolate
Protein Granola
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Pieheat oven to 35OI (18OC). Combine ingiedients into bowl
and stii. Spiay non-stick cooking spiay on baking sheet. Spiead
gianola onto baking sheet. Bake foi 2O minutes.
calories
150
calories
180
carbs
28G
protein
8G
fat
4G
Protein
Cookie Dough
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Combine whey piotein and melted peanut buttei in anothei
bowl. Add small amount of almond milk at a time to mixtuie to
maintain thick consistency. Add baking cocoa to mixtuie and stii.
Iieeze foi 3O minutes.
calories
150
calories
240
carbs
10G
protein
28G
fat
10G
Chocolate banana
Protein Pizza
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Pieheat oven to 35OI (18OC). Place pita onto plate. Bake foi 5
minutes. To make sauce, place yoguit, piotein powdei, and baking
cocoa into bowl and stii. Remove pita fiom oven and spiead sauce
onto pita. Place banana slices on top.
calories
150
calories
315
carbs
43G
protein
37G
fat
2G
Chocolate PEAnut
Butter Protein Fudge
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Add piotein powdei to bowl and stii. Add additional almond
milk oi piotein powdei if needed. Spiead fudge onto baking pan.
Iieeze foi 3O minutes. Cut into small squaies.
calories
150
calories
95
carbs
3G
protein
13G
fat
3G
No-Bake
Chocolate Fudge
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Place ingiedients into electiic mixei bowl and blend thoioughly. Line
baking pan with aluminum foil and spiead fudge into pan. Spiinkle
ciushed almonds on top. Iieeze foi 3O minutes
calories
150
calories
180
carbs
16G
protein
18G
fat
4G
Chocolate
protein Mousse
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Place ingiedients into blendei oi food piocessoi and blend until smooth.
calories
150
calories
115
carbs
12G
protein
15G
fat
2G
casein
Protein Fluff
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until fluffy.
calories
150
calories
255
carbs
8G
protein
49G
fat
3G
Protein
Popsicles
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Place ingiedients into blendei and blend thoioughly. Poui into
popsicle molds. Iieeze foi 2 houis oi until fiozen.
calories
150
calories
80
carbs
7G
protein
11G
fat
1G
protein
Banana Bites
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Slice fiozen banana into pieces. Place piotein powdei, baking
cocoa, peanut buttei, and almond milk into bowl and stii to ieach
thick consistency. Add extia almond milk if needed. Covei plate
with wax papei. Dip bananas into chocolate peanut buttei sauce
and place on wax plate. Iieeze foi 1 houi.
calories
150
calories
110
carbs
7G
protein
6G
fat
6G
Chocolate Peanut
Butter Protein Spread
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Place ingiedients into bowl and stii. Refiigeiate until ieady to seive.
calories
150
calories
115
carbs
5G
protein
14G
fat
4G
Protein Peanut
Butter Cups
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Place piotein powdei, watei, stevia, and baking cocoa into bowl and
stii. Iill bottom of muffin containei with half of chocolate mixtuie
fiom bowl. Iieeze foi 3O minutes. Remove and place peanut buttei
on top. Retuin to fieezei foi 2O minutes. Remove and add iemaining
chocolate mixtuie on top. Iieeze foi 2O minutes oi until haidened and
seive. Stoie unused cups in fieezei.
calories
150
calories
230
carbs
9G
protein
29G
fat
10G
Banana
protein Bread
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powdei into bowl and stii. Spiay non-stick cooking spiay on oven-safe
casseiole dish and add oat mixtuie. Bake foi 3O minutes. Remove fiom
oven and stii in piotein powdei.
calories
150
calories
410
carbs
31G
protein
16G
fat
2G
Pumpkin
protein Bread
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stii. Spiay non-stick cooking spiay on biead pan. Poui battei into
pan. Bake foi 4O minutes.
calories
150
calories
155
carbs
30G
protein
6G
fat
1G
Blueberry
protein Bread
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Pieheat oven to 375I (19OC). Place ingiedients into bowl and stii.
Spiay non-stick cooking spiay on biead pan. Poui battei into pan.
Bake foi 4O to 45 minutes.
calories
150
calories
215
carbs
34G
protein
14G
fat
2G
Strawberry
protein Bread
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Pieheat oven to 375I (19OC). Place ingiedients into bowl and stii.
Spiay non-stick cooking spiay on biead pan. Poui battei into pan.
Bake foi 4O to 45 minutes.
calories
150
calories
200
carbs
32G
protein
13G
fat
2G
sides &
snacks
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Mac &
Cheese
Poui watei into pot using medium heat. Add pasta and wait foi
watei to boil. Diain pasta aftei 1O minutes oi when fully cooked.
Add almond milk, cheddai cheese, and cottage cheese to pasta and
stii until cheese is melted.
calories
150
calories
170
carbs
32G
protein
9G
fat
1G
175 MICHAEL KORY FITNESS sides and snacks
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Potato Fries
Pieheat oven to 45OI (23OC). Add all ingiedients to bowl. Mix
togethei with hands to coat all potatoes. Spiay non-stick cooking
spiay on baking sheet. Bake foi 2O minutes, tuining occasionally,
oi until fiies aie golden biown.
calories
150
calories
160
carbs
26G
protein
3G
fat
5G
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Oven-Baked
Tortilla Chips
Pieheat oven to 4OOI (2O5C). Slice each toitilla into 8 equal paits
with pizza cuttei. Place olive oil and lemon juice into spiay bottle
oi mistei and shake. Spiay non-stick cooking spiay on baking sheet.
Place toitillas on baking sheet. Spiay each toitilla with olive oil and
lemon juice mixtuie. Spiinkle with seasonings. Bake foi 5 minutes.
Remove and flip toitillas to cook othei side. Bake foi additional 5
minutes.
calories
150
calories
155
carbs
24G
protein
5G
fat
5G
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Potato Chips
Pieheat oven to 4OOI (2OOC). Mix togethei with youi hands to
coat all potatoes. Spiay non-stick cooking spiay on baking sheet.
Bake foi 1O minutes. Remove and flip chips to cook othei side.
Bake foi 5 additional minutes.
calories
150
calories
265
carbs
48G
protein
3G
fat
8G
MICHAEL KORY FITNESS sides and snacks 176
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Onion
rings
Pieheat oven to 45OI (23OC). Add seasoning to oat floui. Place
egg and egg white into anothei bowl. Use foik to stii. Place onion
slices in egg mixtuie, let soak, and covei in oat floui. Spiay non-
stick cooking spiay on baking sheet. Place onion iings onto sheet.
Bake foi 5 minutes. Ilip onion iings ovei and cook foi 5 additional
minutes.
calories
150
calories
130
carbs
18G
protein
7G
fat
3G
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Crispy Oven-Roasted
Chickpeas
Pieheat oven to 425C (22OC). Spiay non-stick cooking spiay on
baking pan. Place iinsed chickpeas onto baking pan. Bake foi 1O
minutes. Shake pan of chickpeas to cook othei side. Bake foi 1O
additional minutes. Place cooked chickpeas in bowl. Add olive
oil and seasonings and stii. Retuin to oven Bake foi 5 additional
minutes.
calories
150
calories
210
carbs
11G
protein
11G
fat
6G
MICHAEL KORY FITNESS sides and snacks 178
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cauliflower
Breadsticks
Pieheat oven to 35OI (18OC). Place all ingiedients into bowl and
stii. Covei baking pan with aluminum foil with enough to covei sides
and spiay with non-stick cooking spiay. Place dough on foil. Bake
foi 3O minutes. Covei a second baking pan with aluminum foil with
enough to covei sides and flip dough fiom fiist pan to second pan
to cook othei side. Inciease oven tempeiatuie to 45OI (23OC) and
bake foi 1O minutes. Cut dough into bieadstick pieces. Retuin to
oven foi 1O additional minutes.

calories
150
calories
185
carbs
8G
protein
25G
fat
3G
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Sweet
Potato Wedges
Pieheat oven to 45OI (23OC). Cut sweet potatoes into quaiteis.
Place into bowl and add seasonings and egg whites. Coat wedges
fully with egg mixtuie. Spiay non-stick cooking spiay on baking
sheet. Place potato wedges on baking sheet. Bake foi 1O minutes.
Remove and flip wedges to cook othei side. Bake foi 5-1O additional
minutes.
calories
150
calories
160
carbs
34G
protein
7G
fat
0G
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Pita
Chips
Pieheat oven to 4OO I (2OOC). Cut pitas into foui pieces each and
then sepaiate each in half to cieate 16 chips in total. Covei each
pita chip in olive oil with cooking biush. Spiinkle seasonings on
top. Bake foi 6 minutes.

calories
150
calories
140
carbs
21G
protein
7G
fat
5G
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Mashed
Sweet Potatoes
Add all ingiedients to bowl. Mash with handheld mixei.
calories
150
calories
225
carbs
51G
protein
4G
fat
0G
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Spinach
Dip
Place Cieek yoguit, olive oil, gailic, dill, and paisley into bowl.
Place baby spinach and small amount of watei into anothei bowl.
Miciowave baby spinach foi 1 minute. Cut baby spinach into smallei
paits. Add to Cieek yoguit bowl and stii.

calories
150
calories
130
carbs
6G
protein
12G
fat
7G
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Cauliflower
Rice
Cut cauliflowei into tiny pieces. Ciind in food piocessoi. Covei
with lid and miciowave foi 3 minutes.
calories
150
calories
35
carbs
6G
protein
3G
fat
1G
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Buffalo Chicken
Snack Wrap
Shied chicken in food piocessoi and place into bowl. Miciowave
chicken foi 3O seconds if desiied. Poui wing sauce ovei chicken
and stii. Place chicken ovei lettuce leaf. Top with ianch diessing.

calories
150
calories
130
carbs
3G
protein
18G
fat
5G
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Hummus
Place chickpeas, olive oil, lemon juice, and seasonings into food
piocessoi oi blendei and blend thoioughly.
calories
150
calories
110
carbs
16G
protein
4G
fat
4G
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Tuna
Wrap
Diain tuna and place into bowl. Place ied peppei, onion and
seasonings into bowl with tuna and stii. Place half of tuna into
each toitilla. Top with lettuce.

calories
150
calories
220
carbs
26G
protein
19G
fat
4G
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Crispy
Kale Chips
Pieheat oven to 3OOI (15OC). Place sliced kale, olive oil, and
seasonings into stoiage containei. Place lid on top of containei
and shake vigoiously. Spiay non-stick cooking spiay on baking
sheet. Place kale on top of baking sheet. Bake foi 15-2O minutes.
calories
150
calories
130
carbs
13G
protein
4G
fat
8G
protein
shakes
Pia Colada
Protein Shake
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Combine ingiedients into blendei. Blend until smooth
calories
150
calories
225
carbs
22G
protein
26G
fat
4G
MICHAEL KORY FITNESS protein shakes 192
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Frozen Mocha
Protein Shake
Combine ingiedients into blendei. Blend until smooth.
calories
150
calories
180
carbs
8G
protein
29G
fat
4G
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Strawberries &
Cream Protein Shake
calories
150
calories
220
carbs
18G
protein
29G
fat
4G
193 194
Peanut Butter
Banana Protein Shake
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150
calories
310
carbs
22G
protein
29G
fat
12G
fruit & veggie
Protein Shake
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calories
150
calories
270
carbs
32G
protein
29G
fat
4G
MICHAEL KORY FITNESS protein shakes 195 196
Meal
Replacement Shake
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calories
150
calories
740
carbs
68G
protein
65G
fat
24G
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Eggnog
Protein Shake
calories
150
calories
205
carbs
8G
protein
36G
fat
2G
197 MICHAEL KORY FITNESS protein shakes 198
Chocolate
Protein Milkshake
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calories
150
calories
235
carbs
11G
protein
35G
fat
5G
Strawberry Sunrise
Protein Smoothie
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calories
150
calories
270
carbs
22G
protein
38G
fat
4G
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Sweet Potato
Protein Shake
calories
150
calories
260
carbs
27G
protein
27G
fat
4G
Strawberry Kiwi
protein Shake
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calories
150
calories
250
carbs
19G
protein
37G
fat
2G
Peanut Butter and
Jelly Protein Shake
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calories
150
calories
175
carbs
8G
protein
18G
fat
8G
Cheesecake
Protein Shake
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calories
150
calories
155
carbs
9G
protein
16G
fat
6G
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Pumpkin Pie
Protein Shake
calories
150
calories
260
carbs
25G
protein
28G
fat
6G
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No Whey
Protein Shake
calories
150
calories
200
carbs
20G
protein
25G
fat
0G
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Weight Gainer
Protein Shake
calories
150
calories
660
carbs
52G
protein
67G
fat
21G
MICHAEL KORY FITNESS protein shakes 207

Index: Breakfast Lunch & Dinner Desserts & Baked Goods Sides & Snacks Protein Shakes

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Index: Breakfast Lunch & Dinner Desserts & Baked Goods Sides & Snacks Protein Shakes

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