The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (26 page)

Meanwhile, combine all the ingredients for the meatballs in a large bowl and mix well with your hands. Form the mixture into Ping-Pong-size balls and place them an inch or so apart on the prepared baking sheet. Bake for about 30 minutes, until browned and cooked through.

Serve the meatballs over the squash “spaghetti” and top with marinara sauce.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, increase recipe to 18 ounces turkey, 4 cups marinara sauce, 3 eggs, and ½ cup almonds.

Meat Entrees

STUFFED PEPPERS

4 servings

Olive oil cooking spray

4 large red or green bell peppers

1 pound lean ground beef

½ cup chopped onion

2 teaspoons garlic powder

1 egg, beaten

¼ cup almonds, processed to a fine flour in a blender or food processor

2 teaspoons dried Italian seasoning

Salt and pepper to taste

1 cup no-sugar-added marinara sauce, such as Monte Bene Spicy Marinara

Preheat the oven to 350 degrees F and spray a glass baking dish with olive oil cooking spray.

Cut the tops off the bell peppers. Place the peppers in a pot of salted boiling water for about 5 minutes, or until slightly softened. Drain them well.

In a large skillet, brown the ground beef. Drain. Combine the beef with the remaining ingredients (except the marinara sauce). Fill the peppers with the meat mixture. Place the peppers in the prepared baking dish and spoon sauce over each pepper.

Cover the dish with foil. Bake the peppers for 30 to 45 minutes.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, increase recipe to 20 ounces ground beef, ⅓ cup almonds, and 2 cups marinara sauce.

CROCKED POT ROAST

4 servings

1½- to 2-pound chuck roast

6 garlic cloves

1 onion, chopped

½ cup sweet red wine, rosé, or Moscato

One 14.5-ounce can diced tomatoes

Salt and pepper to taste

Using a knife, make 6 slits at various places in the roast. Insert the garlic cloves into the slits.

Place the onion, wine, and tomatoes in a slow cooker. Add the roast and salt and pepper it generously. Cover and cook on high for 4 to 5 hours, or until the roast is very tender.

Nutrition:
3 bricks per serving; each serving of meat should weigh 3 ounces. To create a 4-brick recipe, use 4-ounce servings of meat.

LOW-CARB LOVERS’ PIZZA

4 servings

“
Crust”

Olive oil cooking spray

1 pound ground beef

½ cup chopped onion

1 teaspoon garlic powder

1 egg, beaten

Toppings

1 cup sliced mushrooms

1 cup chopped green or red bell pepper

½ cup chopped onion

1½ cups no-sugar-added marinara sauce, such as Monte Bene Spicy Marinara

1 teaspoon dried Italian seasoning

Salt and pepper to taste

Preheat the oven to 450 degrees F and spray a 16-inch pizza pan with olive oil cooking spray.

In a large bowl, combine the beef, onion, garlic powder, and egg. Spread the mixture out on the prepared pan. Bake for 10 to 15 minutes, or until the meat is brown throughout and well-done. Drain off the juices.

While the “crust” is baking, spray a large skillet with olive oil cooking spray. Add the mushrooms, bell pepper, and onion and sauté until tender, about 5 minutes.

Preheat the broiler.

Spread the marinara sauce over the crust. Top with the sautéed vegetables and seasonings. Broil the pizza until the top turns slightly brown, about 5 minutes (watch it carefully).

Cut the pizza into 4 slices and serve.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, cut the pizza into thirds rather than fourths.

SMOTHERED PORK CHOPS

4 servings

Olive oil cooking spray

4 small boneless pork chops (2½ to 3 ounces each)

Salt and pepper to taste

3 apples, cored and sliced

1 tablespoon vegetable oil

½ teaspoon apple pie spice

Spray a large skillet with olive oil cooking spray. Add the pork chops and season with salt and pepper. Pan-fry over medium heat for about 5 minutes on each side, or until cooked through. Set the pork chops aside.

Place the apples and oil in a smaller skillet and sprinkle with apple pie spice. Sauté the apples until soft, about 5 to 6 minutes.

Serve the pork chops topped with the apples.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, use 4-ounce pork chops, 2 tablespoons vegetable oil, and 4 apples.

HERB-ROASTED LAMB

4 servings

12 ounces lamb, such as a loin roast cut or tenderloin

4 garlic cloves, halved

1 tablespoon plus 1 teaspoon olive oil

1 teaspoon garlic powder

1 tablespoon chopped fresh rosemary

1 teaspoon dried thyme

1 teaspoon salt

¼ teaspoon pepper

Preheat the oven to 325 degrees F.

With a small knife, make 8 tiny incisions evenly over the meat; insert the garlic halves. Rub the lamb with the oil.

In a small bowl, combine the garlic powder, rosemary, thyme, salt, and pepper. Rub the mixture over the lamb.

Place the lamb in a roasting pan and roast it for up to 1 hour, or until meat thermometer inserted in the thickest part of the lamb registers 145°F to 165°F, depending on how well done you want it.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, use about 14 ounces lamb and 2 tablespoons vegetable oil. Complement the dish with your choice of a primo carb.

Salads and Sides

ITALIAN SALAD

4 servings

4 medium tomatoes (such as Roma), quartered

½ white onion, quartered and thinly sliced

½ cup chopped fresh basil leaves

Salt and pepper to taste

Balsamic Dressing

In a large bowl, toss the tomatoes, onion, basil, and salt and pepper to taste. Serve on four salad plates and drizzle each with 1 to 1½ tablespoons Balsamic Dressing.

Nutrition:
One serving provides 7 grams of primo carbs. One tablespoon of dressing provides 4.5 grams of fat; 1½ tablespoons provides 6 grams of fat.

BALSAMIC DRESSING

Makes 1½ cups

½ cup white balsamic vinegar

½ teaspoon garlic powder

½ teaspoon onion powder

1 teaspoon dried Italian seasoning

1 teaspoon salt

½ teaspoon pepper

Pinch of cayenne pepper

1 cup olive oil

Place the vinegar and 2 tablespoons water in a jar with a lid. Add the seasonings. Place the lid on the jar and shake well. Add the oil and shake well until you have a smooth dressing. You can store this in your refrigerator for up to 3 weeks.

CREAMY COLESLAW

4 servings

4 cups shredded raw cabbage

¼ cup olive oil

¼ cup fresh-squeezed lemon juice

Salt and pepper to taste

In a large bowl, toss all the ingredients until well combined. Chill before serving.

Nutrition:
One serving provides 9 grams of primo carbs and 5 grams of fat.

SAUTÉED GREENS

4 servings

1 tablespoon olive oil

Two 5-ounce bags baby spinach

One 5-ounce bag baby kale

4 garlic cloves, minced

2 tablespoons chopped fresh rosemary

Salt and pepper to taste

Heat the oil in a large skillet over medium heat. Add the greens, herbs, and salt and pepper and sauté until tender, about 8 to 10 minutes.

Nutrition:
One serving provides 8 grams of primo carbs and 4 grams of fat.

ZUCCHINI SIDE SPAGHETTI

4 servings

4 zucchini

2 yellow summer squash

2 teaspoons salt, plus more to taste

1 garlic clove, minced

2 tablespoons olive oil

Pepper, to taste

1 cup no-sugar-added marinara sauce, such as Monte Bene Spicy Marinara

Cut the zucchini and squash into thin, noodle-like strips. You can use a knife, or better yet, a handy little tool called a spiralizer (available at kitchen stores or online). Toss the “noodles” with salt and place them in a colander to drain for at least 30 minutes.

Bring a pot of water to boil. Add the zucchini and squash “noodles” and cook for 1 minute. Drain, then rinse with cold water.

Heat the oil in a large skillet over medium-high heat. Add the zucchini, squash, and garlic and sauté until just tender, about 5 minutes. Season as desired with salt and pepper. Serve the “noodles” topped with warm marinara sauce.

Nutrition:
One serving provides 16 grams of primo carbs and 6.5 grams of fat.

BACON AND BRUSSELS SPROUTS

4 servings

1 cup chicken broth

3 garlic cloves, minced

1½ pounds fresh Brussels sprouts, halved

5 slices bacon

Combine the broth, garlic, and Brussels sprouts in a medium saucepan. Cover and cook over medium heat until the Brussels sprouts are tender, 12 to 14 minutes. Drain the liquid from the pan.

While the Brussels sprouts are cooking, place the bacon in a large skillet and cook over medium-high heat until slightly crisp. Drain the bacon on paper towels and break it into ¼-inch pieces.

Mix the bacon into the Brussels sprouts and serve.

Nutrition:
One serving provides 16 grams of primo carbs and 4.5 grams of fat.

Snacks and Shakes

BADASS EGGS

8 deviled egg halves

4 hard-boiled eggs

6 tablespoons mashed avocado

1 teaspoon olive oil

Salt and pepper to taste

Cut the eggs in half and carefully remove the yolks to a medium bowl. To the yolks, add the avocado, oil, and salt and pepper to taste and mix until well combined. Fill each halved egg white with the yolk and avocado mixture.

Nutrition:
One serving (2 halves) provides 7 grams of primo protein and 4.5 grams of fat. Add 10 grams of carb and you have a perfect 1-brick snack.

EGG MUFFIN SNACKS

4 snacks

Olive oil cooking spray

4 eggs

⅓ cup cooked bacon (about 3 slices) (cook bacon until crispy, then crumble it)

¼ cup diced jalapeño pepper

1 tablespoon olive oil

Salt and pepper to taste

Preheat the oven to 350 degrees F and coat 4 cups of a muffin tin with olive oil cooking spray.

In a medium bowl, lightly whisk the eggs. Add the crumbled bacon, jalapeño pepper, olive oil, and salt and pepper and mix well. Divide the mixture evenly among the 4 muffin tins.