Savory Eats: 130+ Delicious, Macro-Friendly Recipes to Supercharge Your Health and Fitness Goals (Hard Copy)
Indulge Your Taste Buds, Shape Success!
Imagine savoring delicious meals while sculpting your body into its best shape ever! It's not just a dream; it’s the reality you’re about to embark on. Whether you're a seasoned fitness enthusiast or a food lover looking to make healthier choices, Savory Eats is your passport to a world where health meets indulgence.
I've crafted over 130 mouthwatering, high-protein, and low-calorie versions of your favorite comfort foods and enjoyed them during my prep to win four first-place victories in NPC figure competitions. It’s the ultimate testament to the idea that your transformation journey doesn't mean sacrificing flavor or satisfaction.
Whether you're a busy professional, parent, or someone who loves to cook and eat, Savory Eats is the perfect companion for your health, fitness, and culinary adventures. So why wait? Start tantalizing your taste buds and supercharge your nutrition and fitness goals today!
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Vegans, vegetarians, and carnivores unite! Savory Eats was designed with your nutrition preferences in mind.
“Many Savory Eats recipes were created and enjoyed during my prep to win four first-place victories in three NPC figure competitions. I never felt deprived of the foods I loved, which helped me stick to my nutrition goals. I credit my success to that!”
Breanne Freeman
Breanne Freeman placed 1st in Figure Open Class B and fourth in Figure Masters 35 at the 2023 Amateur Olympia
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You won't find a laundry list of ingredients that gather dust in your pantry. Enjoy these dishes made with everyday items found in most US grocery stores. Here is a list of common ingredients:
Lean Protein: ground beef, lean steak, ground chicken, chicken breast, chicken sausage, eggs, liquid egg whites, ground turkey, uncured turkey bacon, turkey pepperoni, albacore tuna, deli ham and beef, cod, salmon, lobster, Mahi-Mahi, shrimp, crab, tilapia, extra firm tofu, Impossible beef, tempeh, textured vegetable protein.
Reduced Fat Dairy: 0% plain Greek yogurt, cream cheese, Mexican shredded cheese, shredded mozzarella, sliced Swiss cheese, string cheese, cottage cheese, feta cheese, laughing cow cheese, ricotta, unsweetened almond/cashew milk.
Produce: arugula, spinach, mixed greens, avocado, bell peppers, broccoli, Brussels, carrots, cilantro, celery, onion, cherry tomatoes, green onion, jalapeno, mushrooms, zucchini, cilantro, corn, riced cauliflower, sweet potatoes, potatoes, cranberries, strawberries, mango, pear, pineapple, pumpkin puree, and black olives.
Grains & Bread: 100-calorie English Muffins, 40-calorie bread, low-carb tortillas, pita bread, hamburger buns, brown rice, quick oats, quinoa, unsalted plain rice cakes, chickpea pasta, edamame spaghetti, grits, cornflakes, hash browns, and tater tots.
Nuts & Beans: cashews, pecans, peanuts, chickpeas, lentils, kidney beans, pinto beans, refried beans.
Condiments: mustard, reduced-sugar ketchup, sriracha, sugar-free BBQ sauce, sugar-free maple syrup, sugar-free strawberry jam, light butter, pizza sauce, enchilada sauce, salsa, marinara, hot sauce, low-sodium soy sauce, relish, olive oil, rice vinegar, sesame oil, white vinegar, lemon juice, lime juice, low-sodium vegetable, chicken, and beef broth.
Spices & Seasonings: basil, cayenne pepper, chili powder, cheddar powder, coriander seed, curry powder, dried oregano, dried parsley, dried rosemary, dried thyme, minced garlic, garlic powder, ginger paste, ground cumin, ground nutmeg, minced onion, oregano, paprika, black pepper, red pepper flakes, salt, sesame seeds, turmeric, nutritional yeast, French onion, taco, and ranch seasoning, powdered peanut butter, vanilla and butter extract.
Flours & Sugar: Kodiak Cakes buttermilk flapjack and pancake and cornbread mix, oat flour, coconut flour, vital wheat gluten flour, guar gum, Swerve brown, confectioners,’ and granular sugar substitute
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The freedom is yours to substitute ingredients that best suit your taste and dietary preferences. Beyond and Impossible brand meat replacements, vegan and dairy-free yogurt, cheese, egg, butter, and gluten-free products are fairly common in most grocery stores today. Note that I haven‘t tested any recipe with ingredients other than specified.
Meats: Tofu, TVP, tempeh, seitan, vital wheat gluten, beans, lentils, jackfruit, and mushrooms.
Cheese: Nutritional yeast, cashews and soaked nuts, crumbled tofu, aquafaba from canned chickpeas, potatoes, or other starchy vegetables.
Yogurt & Cream Cheese: Bean or Silken Tofu puree work to add creaminess. Mixing a vegan protein powder with non-dairy milk can mirror Greek yogurt.
Eggs and Butter: apple sauce, pumpkin, banana, avocado, aquafaba from canned chickpeas can be used as egg whites or flax eggs.
Flour: All-purpose flour, whole wheat flour, almond flour, and oat flour have a 1:1 ratio except for coconut flour, which has a 4:1 ratio. Coconut flour is extremely absorbent so you will need about 4x’s the amount for a similar end product.
Sugar: Swerve brand sugar substitutes are an erythritol-based sweetener made from natural ingredients. Although carbs are listed on the nutrition label, the human body cannot digest these specific carbs; therefore it is a calorie-free ingredient. Stevia, monk fruit, Truvia, or Splenda sweeteners also work. If you opt for regular sugars, like white, coconut, or agave, each gram will provide an additional 4 calories to the full recipe. For example, one tablespoon of coconut sugar = 50 calories.
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A calorie and macronutrient breakdown is provided for every recipe based on the specific brands, ingredients, and serving sizes indicated. Cal= Calories, F=Fat, C=Carbs, P= Protein. Using alternative ingredients and brands may change taste, texture, cooking times, and nutritional value. For this reason, I recommend using a food-tracking app to determine the calories and macros in the recipes you enjoy. A Lose It! food tracking app tutorial can be found in my best-selling nutrition book, Master Your Macros.
