FIT RESPONDER TRAINING

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FIT RESPONDER TRAINING

RECIPE AND FOOD GUIDE

Over 25 awesome recipes you can enjoy while getting to and staying

in your best shape!

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This guide is not intended as medical advice and should not be viewed as medical advice. It is the individual’s personal responsibility to consult with a qualified physician prior to utilizing this guide in any way. The recipes and information contained in this guide should be considered only as a guideline to consider food and meal options. Fit Responder Training makes no warranties or representations, express or implied as to the currency, accuracy, completeness, reliability or

suitability of the information contained in this guide. Individuals should fully understand that if you use or rely on and information or

material contained in this guide, that you forever release Fit Responder Training from any claims, demands, and causes of action for any loss resulting from any action taken or reliance made by you

with relation to this guide. Appropriate professional health and medical advice should always be sought by the individual before partaking in the use of any information or material from this guide.

document may be reproduced or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording and/or otherwise without the prior expressly written

authorization of Fit Responder Training.

Disclaimer

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We want to thank you for picking up the Fit Responder Training Recipe & Food Guide!

First, I want to tell you about why we made this guide and how it ties in with our mission. There is a lot of misinformation and bad advice in the fitness industry. There are a TON of very restrictive fad diets out there, and a lot of gimmicks that frankly are a waste of your time and money. Getting fit is already a challenge, and it is much more challenging when an individual is bombarded with bad advice that is often conflicting and never individual specific. It pains us to see so many people struggling to reach their fitness goals who turn to seek help, only to find dieting advice that is cookie-cutter, boring, bland, extreme, unhealthy, and unsustainable. We made this book because we want to teach people how to attain and sustain their fitness, health, and body goals without sacrificing the food that they love and crave! Yes it is possible! No, we do not eat only boiled chicken and broccoli meals! With this guide, you can make delicious meals that traditionally would be “junk food” but instead are comprised of better, healthier, lower calorie ingredients.

FROM

TED & EMILY, FIT RESPONDER TRAINING

Eating out at restaurants or picking up take-out is expensive. Meals cooked at home usually cost about 25% or less than a meal from a restaurant. That’s 75% more money you save every year on food! (that’s a lot).

Save Money 1

For one thing, we ALWAYS advocate cooking and meal prepping most of the meals you eat. Why? A few reasons:

When it comes to restaurant and take-out, you also have no control over the ingredients in your food or how it is prepared. There is no telling how much sugar, oils, and other additives are put in a meal you get from a restaurant. How many restaurants produce food with your fitness goals in mind? When you prepare your own food, you have control over what goes in it.

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When you meal prep, you set yourself up for success because you can make the best decisions in a moment, which ends up being the choice for how you eat all week. Conversely, if you make a choice about what to eat next for every meal, you have to make multiple choices throughout the week. Then you are

Make Better Choices 3

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The ONLY way of eating that works long term to help you STAY FIT is a nutrition plan filled with foods that taste good, and don’t leave you feeling like you are starving. The food you eat should be health conscious, so that you are fit inside and out. People need GOOD information on food, so they can learn how to prepare meals that are delicious yet still compatible with their fitness goals. So, that’s what we did!

Our mission is to show busy professionals how they can attain their health, fitness, and body goals given a demanding schedule, responsibilities, and priorities. Our strategy for accomplishing this mission is to show clients how to blend fitness with their lifestyle through customized and tailored plans designed to cover all essential areas. This leads to creating and keeping the desired results for each client. Our guarantee is that our plan works, or we commit to training and working with the client for as long as it takes, absolutely free.

Our commitment is to serve each client to the highest degree, as your health, fitness, and satisfaction with our service is our #1 priority! So if you would like to hear more, please reach out to us and see how we can serve you at our highest level.

Meal prepping is also convenient. We cook twice a week (usually Sunday and Wednesday), so that’s a total of about two hours a week. All of our meals are done, and are 2 minutes in the microwave away from being ready to eat. We spend about as much time as it takes to go out to eat, to have our entire weeks worth of meals done. With four kids, even if health and fitness was not a

priority, we would keep meal prepping just for the convenience alone.

Convenience 4

Sincerely,

Ted & Emily,

FIT RESPONDER TRAINING

Note

An individual’s calorie needs can vary significantly, so we do not have portions or serving sizes in this recipe book. It would be impossible to tell you how much of each recipe you should eat, without first consulting with you.. There are free resources online to determine your calorie needs and track your consumption.

Your consumption depends on numerous factors such as your age, weight, height, goals, activity level, muscle mass, metabolism, etc. For Fit Responder Training clients, we do that work for them; we calculate the appropriate macronutrients, calories, serving sizes and portions for each individual and make adjustments to meal plans as needed. If you have a specific fitness goal and want us to tell you how much to eat, that takes a lot of time, so reach out if you are interested in becoming a client of ours.

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SIGNATURE PROTEIN PANCAKES

Ingredients

3/4 cup egg whites

3/4 cup oatmeal

3/4 cup nonfat cottage cheese

3/4 cup egg whites

Directions

1 . Blend and make like pancakes. Top with sugar free syrup or add stevia into the batter when you cook.

*Try some sugar free flavorings from Jordan's sugar free

"Skinny Syrups" and put it right into the batter!

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1. Heat oven to 350 degrees

2. Sprinkle ¼ cup of mozzarella cheese and sausage/onion mixture in bottom of iron skillet

3. Whisk together the remaining cheese, cottage cheese, spinach, tomatoes, milk, egg whites and baking powder 4. Pour the egg mixture in the iron skillet

5. Bake for 45 minutes or until a knife in the center comes out clean. Serve.

6. Congratulate self for actually making a quiche, and bonus points for it being healthy.

BREAKFAST QUICHE

Ingredients

4oz Jennie-O turkey sausage, cooked and diced

½ cup diced onion

1 cup spinach

1.5 cups nonfat cottage cheese

1 cup egg whites

Directions

1 tsp baking powder

½ cup nonfat evaporated milk

¾ cup nonfat mozzarella cheese

½ cup diced tomatoes

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EGGWHITE SPINACH OMELETTE Ingredients

½ cup eggwhites

Avocado oil spray (light)

3-4 ounces of sliced turkey deli meat or chicken breast

Handfull of spinach

Choice of veggies such as mushrooms, onions, tomatoes, bell peppers, etc.

Directions

1. Heat a frying pan. Lightly spray pan with avocado oil spray.

2. Mix the eggs and cottage cheese. Season with salt and pepper.

2 tablespoons non-fat cottage cheese

Salt and pepper, or any zero calorie seasoning

3. Cook the meat, veggies, and spinach first, then pour the egg mixture into the frying pan, and cover the base of the pan with the mix. Use a spatula to mix. Serve onto a plate. Admire your healthy dish and pat yourself on the back for actually caring about what you put in your mouth.

CHICKEN AND EGGS Ingredients

8 ounces of chicken breast fillet

2 teaspoons of chili powder

2 teaspoons paprika

Avocado oil spray

4 egg whites

A handful of chopped bell pepper

1 chopped tomato

½ cup chopped onions

Three ounces of non-fat cottage cheese

Directions

Preheat the oven to 355°F. Line a baking tray with foil.

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2. Place the chicken breast fillet on a flat surface and rub with the chili powder and paprika, making sure both sides are fully coated. Place on the baking tray and bake in the oven for about 15 minutes.

3. Heat a frying pan and spray with the avocado oil. Add the veggies to the pan and cook for a couple minutes.

4. Add the eggwhites and ensure you coat the base of the pan. When the egg is nearly cooked but still a little runny, flip it over.

5. Chop the chicken, and serve on top of the omelet.

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CHOCOLATE PROTEIN PANCAKES

Ingredients

2 whole eggs

2 ounces of egg whites.

½ cup quick oats

1 scoop of chocolate whey protein powder

4 tablespoons of fat free Greek yogurt.

Directions

1. For the batter, combine the ingredients in a blender or food processor until it becomes the consistency of batter. (Save the toppings for after).

1 teaspoon cinnamon

Splash of unsweetened coconut milk

Sweeten with Splenda or Stevia

Coconut oil spray

Toppings

Sugar-free maple syrup

Coconut flakes

Blueberries or Banana

Cinnamon

2. Heat a frying pan and lightly spray the pan with the coconut oil spray. Pour the batter slowly until the shape of a small pancake, and cook for about 1–2 minutes or until bubbles appear on the surface. Flip the pancake and cook for a further 1–2 minutes, or until golden brown. Repeat the process with the rest of the batter.

3. Serve with the toppings sprinkled over the pancakes. Feel free to use a zero sugar maple syrup. Walden farms makes a good one. Joseph’s sugar free maple syrup is also a low calorie option that is great! Consume the deliciousness and be stoked on how yummy this clean option tastes!

*NOTE: We often get asked what brand of whey protein we would recommend. Our general rule of thumb is to ensure a scoop or serving is less than 150 calories, and at least 20 grams of protein. We often buy Optimum Nutrition Gold Standard based on price and taste, and fairly simple ingredients. However, we do not endorse any brands or

believe any one brand is better than another.

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EGGWHITE CREPES WITH BERRIES

Ingredients

4 ounces of eggwhites

3 ounces of fat free cottage cheese

½ cup mixed berries

Coconut oil spray

Directions

1 . Heat a frying pan and lightly spray pan with the coconut oil spray.

2 teaspoons cinnamon

2 .Add the egg whites for about one minute, then flip and cook for another minute.

3. Just before the egg appears to be done cooking, add the cottage cheese, berries and cinnamon. Cook it for another minute.

4. Fold the crepe over in the pan then place on a plate. Top it with the syrup. Devour.

Ingredients

4 ounces of cooked sweet potato

1 scoop of vanilla or cinnamon flavored whey protein powder

3 ounces of eggwhites

½ cup quick oats

Sweeten with Splenda or Stevia

Coconut oil spray

Toppings

3 counces of fat-free cottage cheese

SWEET POTATO PROTEIN PANCAKES

Directions

1. For the batter, blend the ingredients in a blender or food processor until it becomes smooth.

3. Put those delicious disks on a plate and top with some of that sugar free maple syrup. Snap a

picture of it and post on social media before you consume.

2. Heat a frying pan and lightly spray the pan with coconut oil spray. Pour a small pancake size of the batter into the pan and cook for about 1–2 minutes, or until bubbles appear. Flip it and cook for a

another 1–2 minutes, or until golden. Repeat.

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MORE PROTEIN PANCAKES Ingredients

¾ cup quick oats

¾ cup fat free cottage cheese

1 scoop of whey protein powder (get creative with flavors, cookie dough, peanut butter, etc.)

¾ cup eggwhites

Cinnamon

Directions

1. Blend the ingredients in a blender or food processor until smooth.

Coconut oil spray

2. Heat a frying pan and lightly spray the pan with coconut oil spray. Pour a small pancake size of the batter into the pan and cook for about 1–2 minutes, or until bubbles appear.

Flip it and cook for a another 1–2 minutes, or until golden. Repeat.

3. Serve on a plate and be proud you are basically a proficient professor of protein packed pancake production and put the palatable pancake in your pie hole.

Toppings

Ingredients

2 “flat out” wraps

5 ounces of lean sliced deli turkey breast

2 tablespoons hummus

½ avocado, sliced

Handful of spinach

Some grated carrots 1 sliced tomato

1 small handful of sprouts

TURKEY WRAPS

Directions

1. Spread the hummus on the flat out wraps and add the avocado slices.

2. Add the turkey breast evenly on the wraps and top with the remaining ingredients. Roll that thing up! If you are taking it on the go, as always, put it in an insulated lunch bag with ice packs.

“That’s a wrap!”

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1. Heat a non-stick frying pan and lightly spray with the avocado oil. Cook the ground turkey and chop it up finely constantly with a hard spatula while it cooks. Periodically drain the liquid fat from the pan.

To do this, use a lid made for the pan, and firmly hold the lid over the pan, while allowing a small gap on the edge of the pan for the fat to drain through. Tilt the pan over a jar placed inside your sink and allow fat to drain through that gap between the pan and the lid. Hold firmly during this process, and repeat the fat draining process periodically as you cook the meat. Once the meat is cooked, add the taco seasoning and chili flakes.

LETTUCE WRAP BURRITO

Ingredients

93% or better ground turkey (You will use 5 ounces of cooked turkey)

1 packet of taco seasoning mix

1 tablespoon of chili flakes

Ice burg lettuce

1 diced tomato

Directions

½ diced red onion

1 sliced avocado

2. Place Some lettuce “cups” on a flat surface. Hopefully you washed that lettuce prior. If not,

probably no big deal. Spoon the meat into the cups, followed by remaining ingredients. Top with the

½ cup of chunky tomato salsa

3 teaspoons lime juice

Avocado oil spray

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STUFFED PEPPERS

Ingredients

3 large bell peppers (any color)

1 lb lean (at least 88% lean) ground beef

2 tablespoons chopped onion

1 cup cooked brown rice

1 teaspoon salt

Directions

1. Remove stem of bell peppers, remove seeds and membranes and rinse the peppers. Boil a large pot of water. Add the bell peppers and cover for 5 minutes.

1 clove garlic, finely chopped (or ½ tsp garlic powder)

1 can (15 oz) tomato sauce

1 cup shredded fat free mozzarella cheese

2. Heat oven to 350 degrees.

3. Cook beef and onion together in a pan until beef is brown. Drain very well! Stir in rice, salt, garlic and 1 cup of the tomato sauce.

4. Stuff peppers with beef mixture and stand them upright in an ungreased baking dish. Pour remaining tomato sauce over peppers.

5. Cover tightly with foil and bake 15 minutes. Uncover and bake additional 15 minutes or until peppers are tender. Top with cheese. Serve them on a plate and let them cool! Unless you can’t wait and end up doing that thing where you have hot food in your mouth and you breathe on it rapidly.

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LASAGNA

Ingredients

6 no boil lentil lasagna noodles

3 cups fat free cottage cheese

1 cup fat free mozzarella

½ cup reduced fat grated parmesan cheese

20oz 93% lean ground turkey

Directions

1 can (15oz) tomato sauce

1Tb Italian seasonings

2. Cook the ground turkey in a pan until fully cooked. Drain very well as you cook!

5. Place a layer of the meat mixture in the bottom of a 9x13” baking dish, top with 3 noodles, cover with more meat mixture. Add a layer of cheese mixture. Repeat one more time using all meat and cheese mixtures.

1 can (15oz) diced tomatoes (can use 2 cans tomato sauce if you don’t like chunks)

1 tsp garlic salt (more if desired)

3. Add the tomato sauce, diced tomatoes, garlic salt and Italian seasonings and let simmer.

4. Mix all three cheeses together in a bowl.

6. Cover with foil and bake 1 hour. Remove from the oven carefully. Be careful not to tilt the dish and spill contents. After it cools, serve that lasagna on a plate and be freaking amazed at how healthy yet delicious it is.

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NO BUN BURGERS Ingredients

8 ounces of Chicken Breast uncooked

Iceberg lettuce

1 grated carrot

1 grated zucchini

Directions

1. Preheat the oven to 350°F. Put the chicken, carrot, zucchini, sweet potato, onion, garlic, and eggs in a food processor until smooth. Pour the contents into a large bowl. Add the almond meal and mix thoroughly. Add about ½ cup size

“patties” onto a lightly greased (avocado spray) non-stick baking pan and bake in the oven for 20–30 minutes, or until golden brown. Remove from the oven. Allow them to cool so your don’t melt your face when you try to eat it

1 chopped onion

1 crushed garlic clove

2 tablespoons no-added sugar ketchup

2. Place iceberg lettuce on a plate and serve the patties on the lettuce, and add some

Mustard

2 whole eggs

1 cup almond meal

Avocado oil spray

Diced onions

Cilantro

Tomatoes

Hot sauce

Ingredients

1lb carne asada

4 Xtreme wellness wraps (or 4 mission tortillas carb balance soft taco size)

Directions

1. Grill Carne asada

2. Put 1/4th of the asada in tortilla 3. Top with the veggies

CARNE ASADA TACOS

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MEATLOAF

Ingredients

2lbs 96% lean Ground beef

1 egg

½ cup egg whites

1 onion chopped

1 cup nonfat milk

Directions

1 cup dried breadcrumbs

2Tbs mustard

2. Mix first 7 ingredients together and put into a loaf pan.

4. Cover with foil and bake for 1 hour or until inside is fully cooked.

Salt and pepper to taste

¼ cup reduced sugar ketchup 1tsp Splenda or 1 packet

3. Mix mustard, Splenda and ketchup together and put on top of meat mixture.

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Black Bean Chili

Ingredients

1 packet (or 4Tbs) chili seasoning

20oz 93% lean ground turkey

1 can black beans undrained

1 can (15oz) diced tomatoes

1 can (15oz) tomato sauce

Directions

1. Cook ground turkey in a pan until cooked throughout. Drain well while cooking!

2. Add the rest of ingredients and bring to a simmer on low heat.

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PASTA AND MEAT SAUCE

Ingredients

1 box banza spaghetti noodles

20oz 93% lean ground turkey or ground beef

1 can diced tomatoes (can use additional can of tomato sauce if you don’t like chunks)

1 can tomato sauce

1 Tb Italian seasoning

Directions

1. Cook noodles according to package

1 tsp garlic salt (more if desired)

2/3 cup Reduced fat parmesan cheese

2. Cook meat in a pan until thoroughly cooked. Drain while cooking!

4. Add meat/sauce mixture to noodles. Top with parmesan cheese.

3. Add tomato sauce, diced tomatoes, Italian seasoning and garlic salt.

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FIT BURRITO Ingredients

3 Mission whole wheat carb balance burrito size tortillas

1 can fat free refried beans

1lb 93% lean ground turkey

4Tb taco seasoning

2/3 cup fat free mozzarella cheese

Directions

1. Cook ground turkey in pan until thoroughly cooked. Drain while you cook!

Salsa

2. Add ½ cup water to meat and the taco seasoning. Simmer on low heat 10 min or until water has evaporated.

3. Make burritos with one tortilla, 1/3 of the beans, cheese and meat. Add salsa or hot sauce for flavor.

Ingredients

18oz lean beef (carne asada) or chicken breast fillets, cut into strips

Packet of taco seasoning

1 cup mushrooms

As much iceberg lettuce as you like!

10 cherry tomatoes, diced

2 cups tomato salsa

4 teaspoons lemon or lime juice

1 chopped onion 1 avocado

Directions

1 . Lightly spray a pan with avocado oil. Cook the onion, tomatoes, and mushrooms in a pan over medium heat.

2 . Add the beef or chicken strips and cook,

flipping them every 30 seconds or so, for about 5 minutes or until browned. Add the taco seasoning and cook on low heat for a couple minutes.

3 . Place the pan contents into a large bowl, and cover with the remaining ingredients. Enjoy!

CLEAN BURRITO BOWL

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CHICKEN ENCHILADA BAKE

Ingredients

1 chopped onion

20 ounces of ground chicken (or you could do turkey)

1 tsp chili flakes

1 packet of taco seasoning

Canned dice tomatoes

Directions

1. Preheat the oven to 350°F. Lightly spray a baking dish with avocado oil.

10 ounces of black beans, rinsed and rained

6 Flat Out light wraps (90 calories)

Toppings

Chunky salsa

1 cup fat free cottage cheese 1 cup avocado

Cinnamon

2. Sauté the chopped onion first, and before it is completely cooked, add the ground chicken and stir until almost cooked.

3. Add the seasonings and cook, stirring, for a couple minutes. Stir in the diced tomatoes until it is about the consistency of chili. Bring to a boil. Add the beans and allow it to simmer for a few minutes.

Family Serving

1 talespoon lime juice

4. Lay out the wraps on a large plate. Spread just enough of the pan contents on a wrap t be able to fold the sides of the wrap over the top. Then carefully flip the wrap and place it seam-side down in the baking

Salsa Chicken Ingredients

2lbs boneless skinless chicken breast

2 cups salsa

4Tbs taco seasoning

Directions

1. Cook chicken in crockpot or instant pot with salsa until chicken is cooked and can be shredded.

2. Add the rice

3. Add avocado and salt to taste and mash all together.

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Ingredients

1oz fat free feta cheese

1 apple diced

1oz chopped almonds

2-4 cups spinach

2Tb skinny girl salad dressing (balsamic vinaigrette is good)

6oz boneless skinless chicken breast

Almond Chicken Apple Feta Salad

Chicken Vegetable Soup –

6. Cook in crockpot on low 6-8 hours or “soup”

button on instant pot.

Calories are very low. Have 1-3 cups with 8oz boneless skinless chicken breast.

1.

2. Amounts will depend on how big your instantpot/crockpot is

3. Add fresh and frozen vegetables to the pot (For example: Squash, Zucchini, Green beans,

Cauliflower, Broccoli, Bell peppers and onions) 4. Add broth (bone broth preferred to add protein) to saturate all the vegetables.

5. Add 0 cal seasoning (garlic salt, Italian seasoning, chile powder, etc)

Chicken Vegetable Soup

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DES ERT S

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CHOCOLATE PROTEIN

& PB MUFFINS Ingredients

Coconut oil spray

1 cup quick oats

1 scoop of whey chocolate protein powder

½ cup unsweetened almond milk

3 tablespoons cacao powder

Directions

1. Preheat the oven to 350°F. Muffin baking tin, lightly spray 6 muffin holes with the coconut oil spray.

1 tablespoon almond flour

3 tablespoons of Stevia / Splenda

2. Blend all ingredients and place into the muffin holes.

1 teaspoon baking powder

1 whole egg

2 tablespoons natural crunchy peanut butter

3. Cool for about 15 to 20 minutes, or until a fork comes out clean. Leave to cool for 5 minutes in the pan, then remove and allow the muffins to cool.

3 ounces of egg whites

Ingredients

1 cup chocolate whey protein powder

1/8 cup stevia

½ cup natural crunchy peanut butter

½ teaspoon baking soda

½ teaspoon salt

1 whole egg or 3 eggwhites

½ teaspoon vanilla extract

3 tablespoons coconut flour

Directions

1. Preheat the oven to 350°F. Line a square baking tin with baking paper.

2 . Heat the peanut butter in a microwave for about 40 seconds. Pour it into a large bowl and add the remaining ingredients. Mix well using an electric mixer. Pour the mixture into the tin and bake for about 25 minutes. Remove from the oven and allow it to cool for 5 minutes before removing the brownies.

Brownies will be good in Tupperware and in the fridge for about a week

Note

CHOCOLATE PROTEIN BROWNIE

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CHOCOLATE PEANUT BUTTER PROTEIN BALLS

Ingredients

1 cup chocolate whey protein powder

1 cup shredded coconut

½ cup josephs sugar free maple syrup

½ cup quick oats

½ cup natural crunchy peanut butter

Save a ½ cup of additional shredded coconut

Directions

1. Place all the ingredients in a large bowl, except the ½ cup of shredded coconut.

2. Mix everything into balls, then coat with the left over shredded coconut. Freeze for 4 hours. Done

Makes a Dozen

Note

Put these in Tupperware and they can be kept for at least a week

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1 . Blend all of the ingredients.

2. Put the mix in a microwave-safe mug or small bowl and cook in the microwave on high for about 3 minutes or until you see it has risen. Done!

CHOCOLATE MUG CAKE

Ingredients

1 scoop chocolate whey protein powder

1 large banana

3 tablespoons cacao powder

3 tablespoons shredded coconut

Directions

1. Blend all ingredients together in a food processor or blender until fully mixed.

ANOTHER MUG CAKE

1 whole egg

Ingredients

½ cup almond meal

1 mashed banana

1 tablespoon of shredded coconut

1 tablespoon sweetener (you may want to

experiment with the amount) Stevia, Splenda etc.

Directions

2. Put the mix in a microwave-safe mug or small bowl and cook in the microwave on high for about 3 minutes or until you see it has risen.

Done!

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I hope you found this little recipe book helpful. If nothing else, it should show you that you can enjoy delicious food without the guilt.

Of course, as mentioned in the introduction, your individual portion sizes and the foods you ought to have is really dependent on your individual situation and fitness goals.

If you need any further advice, please feel free to reach out to me. I do offer free fitness consultations, but only to those who are very serious about making a big change in their fitness, health, and body. Along with developing a strategy for you and giving you clarity on what to do next, we can discuss our program and what Emily and I can do as a fitness coach for you. Then you and I can determine if you are a good fit for the program.

Check out our website at www.fit-responder.com and send me an email from there!

Stay safe, healthy, and happy. Be ethical, strong in times of stress and crisis, and strive to be that standard you would have for others. Live your life with the intent to better yourself and those around you. Be giving, kind, and thoughtful. I wish you luck on your fitness journey!

Coach Ted,

Fit Responder Training

@fit.responderpt

@fit.responder fit-responder.com