Lee Walker Personal Training
Lee Walker Personal Training

Snacks

LEAN BEEF SPINACH MEATBALL PASTA

Delicious, quick, affordable, and healthy: those are the qualities I look for when I'm planning my diet. That's why I like incorporating meatballs into my weekly meal prep. Not only can I make them using different meats, but I can pack in a lot of delicious protein at a small cost with little hassle. Add your carb source and veggies, and you've got a certified muscle-building meal without breaking the bank.

 

 
 
  1. Set oven to 405 degrees F.
  2. For added flavor, saute the red onions in a skillet using spray olive or coconut oil.
  3. Mix together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
  4. Form two or three meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion.
  5. Place meatballs on a baking sheet and bake in the oven for 10-12 minutes.
  6. Cook pasta and stir in tomatoes, spinach, and cheese as desired.
  7. Mix in cooked meatballs and enjoy!

 

NUTRITION FACTS
Amount per serving
Calories 468
Total Fat6g
Total Carbs50g
Protein51g
2

SPINACH-TOMATO-FETA CHEESE STUFFED CHICKEN BREAST WITH BROWN RICE

 

If you're looking for a way to spice up your routine chicken breast recipe, then give this recipe a try! I must warn you, though: You may never eat a regular chicken breast again! It's also highly likely that you'll spend the rest of your days trying to make each attempt of this recipe better than the last!

 

Ingredie
 
  1. Set oven to 375 degrees F.
  2. Slice the chicken breast down the middle to make it look like a butterfly; be careful not to slice all the way through the chicken breast.
  3. Season the chicken breast with your choice of seasonings.
  4. Open the chicken breast and, on one side, layer spinach, tomato slices, and feta cheese.
  5. Fold the chicken breast like a sandwich and use toothpicks to hold the chicken breast closed.
  6. Bake for 18-20 minutes or until the chicken breast is completely cooked.
  7. Cook brown rice and add garlic and diced onion for extra flavor.
  8. Plate chicken and brown rice.
NUTRITION FACTS
Amount per serving
Calories 363
Total Fat6g
Total Carbs32g
Protein43g


MUSTARD BAKED SALMON WITH GRILLED ASPARAGUS

 

 

Not only is salmon packed with protein, it's also full of healthy fats and nutrients. By all accounts, salmon is one of the best protein sources to add to your diet, but it can be difficult to cook and enjoy. It often takes trial and error to get your salmon recipe just right. I can save you time and heartache by sharing one of the easiest, tastiest recipes for salmon I know. You'll likely already have all of the ingredients in your refrigerator.

 

 
Directions
  1. Set oven to 405 degrees F.
  2. In a bowl, mix mustard, olive oil, garlic, and lemon juice.
  3. Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
  4. Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
  5. Cut the bottom stems off the asparagus spears.
  6. Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
  7. Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared.
  8. Plate asparagus with salmon and eat up!

 

NUTRITION FACTS
Amount per serving
Calories 282
Total Fat16g
Total Carbs7g
Protein32

LEAN BODY GOLD BAR BANANA SPLIT WITH PROTEIN ICE CREAM

 

So you've just demolished your workout and even hit a personal best on one of those stubborn lifts you've been stuck on. Now, you only have one thing on your mind: refuel! Instead of racing to the grocery store to stock up on Ben & Jerry's, reach for your case of Labrada ISO LeanPro and a Gold Bar. With them, you can create a muscle-building banana split that's so good even Mr. Olympia would shed tears of joy.

 

Ingredients
FOR ICE CREAM:
 
  1. Place Lean Body Gold Bar in the freezer or refrigerator.
  2. In a bowl, mix Greek yogurt, protein powder, and vanilla extract. Whip until completely smooth.
  3. Place the bowl in the refrigerator for 1.5-2 hours or until desired firmness is reached.
  4. Slice a banana in half vertically and place in a bowl.
  5. Place Lean Body Gold bar in blender and pulse until it breaks into chunks.
  6. Remove the ice cream from the freezer. Using an ice cream scoop, dig out the ice cream and place on top of the cut banana.
  7. Sprinkle with the broken chunks of the candy bar and, if desired, fresh fruit.
  8. Enjoy!
NUTRITION FACTS
Amount per serving
Calories 493
Total Fat12g
Total Carbs49g
Protein47g

LEAN PRO 8, BANANA, BLUEBERRY, AND OATMEAL PANCAKES

A simple nutrition plan will ensure you go the distance and have a lifetime of good health. There's no need to use store-bought pancake mix full of flour and sugar. All you need is oatmeal and Lean Pro 8. The creamy taste of Lean Pro 8 vanilla sets these protein pancakes apart from all others you may have tried. Be careful not to sample the batter&mdash it may not make it to the skillet. And yes, I'm speaking from experience. It's that good!

 

Ingredients
 
  1. Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
  2. Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
  3. Toss blueberries into the batter and mix using a spatula or spoon.
  4. Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
  5. Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 sec on the other side.
  6. Enjoy!
NUTRITION FACTS
Amount per serving
Calories 544
Total Fat11g
Total Carbs64g
Protein47g


LEAN AND GREEN MEAL REPLACEMENT SMOOTHIE

 

When I first started drinking green smoothies, I immediately felt a difference in my energy and digestion. And now, with the new Lean Body Natural protein, I can enjoy the same delicious, natural green smoothie with an extra boost of protein complemented by a faint hint of vanilla! This is just the fuel you need to power through the day or your next workout. Your taste buds will thank you just as much as your muscles will!

 

Ingredients
OPTIONAL INGREDIENTS:

 

  1. Add ingredients to a blender and mix until smooth.
  2. Instead of using ice, you can freeze the fruit to chill the smoothie.
  3. Optional: If you'd like to pack more complex carbs and make the shake thicker and more filling, add 1/4 cup of uncooked oatmeal.
NUTRITION FACTS
Amount per serving
Calories 401
Total Fat14g
Total Carbs45g
Protein26g


ROCKET HICA AND PROTEIN DIXIE CUP POPSICLES

These are pretty epic, I must admit. Do you remember the old-school rocket pops you devoured as a kid? Well, these are better. Really! Not only do these popsicles taste amazing, but they are also packed with protein and BCAAs to help you build muscle and boost recovery. Enjoy these with a scoop of ISO Lean Pro Protein after your next workout.

Ingredients

 

  1. Add red Hica-Max candies to a blender and grind into a powder. Then, add strawberries and raspberries to the powdered candies and blend until smooth. Pour contents into a cup or bowl and set aside.
  2. Add blueberries (or blackberries) to the blender and blend until smooth. Pour contents into a cup or bowl and set in the refrigerator.
  3. Add banana, Greek yogurt, and ISO LeanPro to the blender and blend until smooth. Pour the contents into a cup or bowl and set aside in the refrigerator.
  4. Pour the Hica-Max and strawberry mixture evenly into the six Dixie cups. Place cups in the freezer for about one hour.
  5. Remove the Dixie cups from the freezer and place popsicle sticks vertically into the cups. Add the banana protein mixture evenly between the cups and then top with blueberry mixture. Each cup should have three layers.
  6. Place in the freezer for at least four hours.
  7. Enjoy these after a nice workout!

 

NUTRITION FACTS 
Serving Size (1 popsicle)
Amount per serving
Calories 114
Total Fat1g
Total Carbs20g
Protein9g

 

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