Posted by on Sep 6, 2013

Recipes

Derek Howes is a personal trainer, nutritional consultant, and chef out of Boston, MA with over a decade of experience. Derek is the founder of DHFTNS.com and is known as “The Protein Chef” on YouTube.” Derek believes that living a healthy lifestyle should be easy, cheap, and most of all absolutely delicious!

Visit Derek on his WebsiteFacebookTwitter, YouTube or Fitocracy.

The Recipes

Recipe #1: Protein Cereal

  • 1 Cup (8 Ounces) Unsweetened Vanilla Almond Milk (or Regular Milk/Other Milk Substitute)
  • 1 Scoop (30g) Protein Powder
  • 1 Serving Cereal/Granola

Mix your Milk/Protein Powder together. Add in your Cereal/Granola. Enjoy!

Recipe #2: Protein Oatmeal “Proats”

  • 1/2 Cup (40g) Rolled Oats
  • 1/3 Cup Water
  • 2/3 Cup Unsweetened Vanilla Almond Milk (or Regular Milk/Other Milk Substitute)
  • 1 Scoop (30g) Protein Powder
  • 2 Tablespoons (10g) Cocoa Powder
  • 1 Tablespoon (16g) Peanut Butter

Combine your Oats, Water, and Milk into a microwavable safe bowl. Microwave for 2:00. Add in the rest of your ingredients. Mix. Enjoy!

Recipe #3: Protein Shake (No Protein Powder Needed)

  • 3/4 Cup (6 Ounces) Unsweetened Vanilla Almond Milk (or Regular Milk/Other Milk Substitute)
  • 12 Tablespoons (184g/3/4 Cup) Liquid Egg Whites
  • 1 Tablespoon (16g) Peanut Butter
  • 2 Tablespoons (11g) Chocolate Mix
  • 2 Tablespoons (10g) Cocoa Powder
  • 1/2-1 Cup Ice

Tips: Add in 1-2 Tablespoons of Instant Coffee (1 Tablespoon = 75-100mg Caffeine) and/or some Protein Powder for extra Protein!

Combine all of your ingredients into a shaker bottle or blender. Shake/blend. Enjoy!

Recipe #4: Tuna and Rice

  • 2 5 Ounce Cans Chunk Light Tuna
  • 1 Cup (141g) :90 Second Brown Rice
  • 1 Tablespoon Olive Oil
  • 2 Tablespoons (30g) Salsa

Drain your Tuna. Add your Tuna into a bowl. Microwave your :90 Second Rice. Add your Rice and everything else into your bowl. Mix everything together. Enjoy!

Recipe #5: Garlic Turkey Burgers

  • 1.3 Pounds (20.8 Ounces) Lean Ground Turkey (I use 93/7)
  • 1 Large Whole Egg
  • 1 Large Egg White
  • 1/4 Teaspoon Lemon & Pepper
  • 1/2 Teaspoon Garlic Salt
  • 1 Teaspoon Italian Seasoning
  • 1 1/2 Teaspoons Minced Garlic (or 3 Cloves)
  • 2 Teaspoons (10g) Chili Garlic Sauce (or Sriracha)
  • 1/3 Cup (30g) Whole Wheat Bread Crumbs
  • 2 Tablespoons (10g) Grated Parmesan Cheese
  • 1/3 Cup Chopped Red Onion

Combine all of your ingredients together in a bowl. Mix everything together. Take out a large stove top pan, put your burner on medium heat, and spray some non-stick cooking spray into it. Shape your burgers. Cook for 3-4:00 a side (or however long you prefer). Enjoy!

Recipe #6: Hummus Tuna

  • 1 Can (4 Ounces/112g) Chunk White Tuna
  • 1/4 Cup (56g) Fat Free Cottage Cheese
  • 1 Teaspoon Minced Garlic
  • 1/2 Teaspoon Lemon & Pepper
  • 2 Tablespoons (28g) Hummus

Combine all of your ingredients together in a bowl. Mix everything together. Enjoy!

Recipe #7: Stove Top Garlic Chicken

  • 3 Tablespoons Olive Oil
  • 2 Teaspoons Minced Garlic (or 4 Cloves)
  • 2 Pounds (32 Ounces) Chicken Breasts
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Garlic Salt

Take out a large stove top pan, turn your burner on medium-high, put 3 Tablespoons of Olive Oil into your pan, your Garlic, and then let that heat up. Trim the fat off your Chicken Breasts and then chop them into little pieces. Add your Chicken into your pan and stir for 5-8:00. Turn your burner on medium. Add your Onion Powder and Garlic Salt. Mix those in and cook for another 1-3:00. Enjoy!

Share Button