Fuel Your Fire

                                     FUEL YOUR FIRE!!!

                                                   A nutrition plan

It's hard to be a rock star in the bedroom when you're eating like, well…a rock star. With the ability to increase blood flow, stoke sex drive, and boost stamina, your diet is one of your greatest tools for improving sexual function. Incorporate these strategically crafted meals into your diet and give your lady a late-night performance that will leave her begging for an encore.

Breakfast is the most important meal of the day

1

Ham, Egg, and Pineapple Pocket

Ingredients

• 1 Whole Egg and 3 Egg Whites
• 1/4 cup Pineapple, diced
• 1 Ham Steak, diced
• 1 Whole-Wheat Wrap
• 1 tbsp Low-fat Swiss Cheese, grated

Make It

1. Scramble eggs in a nonstick skillet.
2. Sauté pineapple and ham until ham is lightly browned and edges of pineapple begin to caramelize.
3. Place all ingredients on wrap. Fold and serve.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 394

Total Fat11g

Total Carbs43g

Protein33g

Fiber5g

Almond-Cranberry Oatmeal

Ingredients

• 1 cup Oatmeal
• 1/4 cup sliced Almonds
• 1 scoop Vanilla Whey Protein Powder
• 1 tbsp Flaxseed
• 1/4 cup Cranberries
• 1/2 cup Low-fat Milk

Make It

1. Cook oatmeal according to package instructions.
2. Stir in almonds, protein, flaxseed, cranberries, and milk.

Prep Time: 5 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 740

Total Fat23g

Total Carbs97g

Protein42g

Fiber16g

Whole-Wheat Banana Pancakes

Ingredients

• 1/2 cup Whole-Wheat Flour
• 1 scoop Vanilla Whey Protein Powder
• 1 tsp Baking Powder
• Pinch Salt
• 1 Egg White
• 1/2 cup Skim Milk
• 1/2 tbsp Honey
• 1 tbsp Olive Oil
• 1/2 Banana, sliced
• 1/2 cup Strawberries, sliced

Make It

1. Place a nonstick skillet over medium heat.
2. Mix flour, protein, baking powder, and salt in a bowl. Beat egg, milk, honey, and oil in a separate bowl.
3. Mix flour mixture into egg mixture.
4. Pour into pan, dropping in banana and strawberry slices before mixture sets.
5. Flip when bubbles begin to form. Cook another 2 minutes.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 616

Total Fat18g

Total Carbs83g

Protein38g

Fiber13g

Lunch

Watermelon-Pumpkin Seed Salad

Ingredients

• 2 cups Baby Spinach
• 1 cup Watermelon, seeded and diced
• 2 tbsp Pumpkin Seeds
• 1/4 cup Feta Cheese, crumbled
• 1 tbsp Olive Oil
• Salt and Black Pepper to taste

Make It

1. Put spinach, watermelon, pumpkin seeds, and feta in a bowl. Toss with olive oil. Add salt and pepper to taste.

Prep Time: 6 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 458

Total Fat38g

Total Carbs19g

Protein18g

Fiber5.7g

2

Seared Sesame Tuna

Ingredients

• 1 cup Brown Rice
• 1 Tuna Steak
• 3 tbsp Sesame Seeds
• 1/2 tsp Canola Oil
• 1 cup Baby Spinach
• 1/4 cup Orange Segments

Make It

1. Cook rice according to package instructions.
2. Roll tuna in sesame seeds until all sides are coated.
3. Heat oil in a nonstick skillet over high heat. Cook tuna for 1 minute each side.
4. Slice tuna and serve over rice, spinach, and orange.

Prep Time: 9 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 555

Total Fat21g

Total Carbs57g

Protein36g

Fiber6g

Seared Sesame Tuna PDF (13.5 KB)

3

Grilled Chicken with Avocado

Ingredients

• 1 cup Brown Rice
• 1 tsp Seasoning (Ground Black Pepper, Salt, Oregano)
• 1 Chicken Breast, skinless and boneless
• 1 tsp Olive Oil
• 1/4 Avocado, diced
• 1/8 Mango, peeled and diced
• 1/2 tbsp chopped Cilantro
• 1/2 tbsp diced Red Onion
• 1 Jalapeno Pepper, seeded and diced
• 1/4 Lime

Make It

1. Cook rice according to package instructions.
2. Rub seasoning onto both sides of chicken.
3. Heat oil over medium heat, add chicken, and cook 4 minutes each side.
4. Toss avocado, mango, cilantro, onion, and jalapeño in a small bowl and serve over chicken with a side of rice. Squeeze lime over chicken to taste.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 512

Total Fat17g

Total Carbs58g

Protein33g

Fiber4g

Snacks

1/

Prosciutto Asparagus Spears

Ingredients

• 3 Asparagus Spears
• 3 slices Prosciutto
• Lemon Juice to taste
• Pinch Black Pepper

Make It

• Cook asparagus spears in pot of boiling water for 1 minute.
• Dry with a paper towel and wrap a piece of prosciutto around each spear.
• Drizzle with lemon juice, sprinkle black pepper, and serve.

Prep Time: 7 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 85

Total Fat5g

Total Carbs2g

Protein10g

Fiber1g

Peanut Butter Celery Sticks

Ingredients

• 2 tbsp Peanut Butter
• 4 sticks Celery

Make It

1. Spread peanut butter down middle of celery sticks.

Prep Time: 1 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 214

Total Fat16g

Total Carbs11g

Protein9g

Fiber5g

3/

Protein-Packed Chocolate Strawberries

Ingredients

• 1/4 lb Dark Chocolate, cut into 1-inch pieces
• 1 scoop Chocolate Whey Protein (or Casein, if at night)
• 6 Strawberries, cut in half

Make It

1. Put chocolate in a microwave-safe bowl and microwave at 50% power until chocolate is almost fully melted. (Stop and stir every 30 seconds.)
2. Remove bowl, fold in protein, and stir.
3. Use a spoon to drizzle chocolate mixture over strawberries.

Prep Time: 3 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 777

Total Fat41g

Total Carbs79g

Protein26g

Fiber11g

Dinner

Baked Salmon With Almonds

Ingredients

• 1 Egg White
• 1/2 tbsp Cilantro, chopped
• 1/2 tsp Lemon Juice
• 1/4 tsp Cayenne Pepper
• 1 Salmon Fillet
• 1/4 cup sliced Almonds
• 1 cup Brown Rice

Make It

1. Using a fork, mix egg, cilantro, lemon juice, and cayenne in a bowl.
2. Dip salmon in egg mixture, coating whole fillet.
3. Place salmon on a baking sheet, top with almonds, and bake at 450° for 10 minutes or until fish flakes easily with a fork.
4. Cook rice according to package instructions.
5. Serve salmon over rice.

Prep Time: 15 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 927

Total Fat38g

Total Carbs50g

Protein92g

Fiber3g

2/

Chicken Medallions with Pineapple and Broccoli

Ingredients

• 1 cup Brown Rice
• 1/2 cup Broccoli
• 1 Chicken Breast, sliced into medallions
• 1 tsp Oregano
• Pinch each Salt and Black Pepper
• 1/2 cup Pineapple, diced
• 1 tbsp Low-Sodium Soy Sauce

Make It

1. Cook brown rice according to package instructions.
2. Steam broccoli.
3. Season chicken with oregano, salt, and pepper and sauté in a nonstick skillet over medium heat.
4. Add pineapple about two minutes before chicken is cooked.
5. Serve everything together in a bowl. Mix in soy sauce and serve.

Prep Time: 18 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 423

Total Fat5g

Total Carbs60g

Protein34g

Fiber4g

Flank Steak

Ingredients

• 6 oz Flank Steak
• Pinch each Salt and Black Pepper
• 1 cup Asparagus
• 1 medium Sweet Potato
• 1/2 Tomato, sliced
• 1 tbsp Low-fat Swiss Cheese, grated

Make It

1. Season steak with salt and pepper. Place under broiler for 5-7 minutes.
2. Steam asparagus.
3. Prick potato with a fork a few times and microwave for 6 minutes.
4. Plate steak with asparagus, tomato, and potato on side. Slice potato and top with cheese.

Prep Time: 13 min

Nutrition Facts
Serving Size 1 Serving

Amount per serving

Calories 527

Total Fat19g

Total Carbs36g

Protein56g

Fiber7g