Shredz Holiday Eating Guide

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An Eating Guide for a Lean Holiday Season The holidays are a tough time to stay in shape. There are so many temptations: delicious aromas of pies, pastries, gravies, meats, sweets, and stuffing. It’s all sitting in front of you with the expectation that you eat as much as you want, which usually means eating as much as you can. It might seem like the holidays are a set-up for diet disaster, but if you do it right, you can plan yourself a holiday season that will kick off your new year with new gains and no new fat! There are a few key tactics you can employ that will turn the temptations into tools you can use to make your body better. We will go over the most effective ways to plan your meals around healthier ingredients, healthier habits, and fat-loss hacks that will allow you to enjoy yourself at the dinner table without the guilt!

Caloric Budgeting This is the hard one. This means that your body only needs a certain amount of energy from food to complete its metabolic functions and fuel exercise. Once you meet that energy requirement, you begin to store any extra food as fat. There are several ways you can reduce your caloric intake during the holidays, and none of them mean that you can’t enjoy yourself!

Meal Timing Although it’s hard to break tradition, consider dividing your Thanksgiving feast into small courses served throughout the day. This will not only prevent you from overeating and give you sustained nutrient intake, but it will make your festivities last all day long! You can do a special breakfast, traditional lunch, and a light and lean dinner, with protein-based hors d’oeuvres between meals. If that just isn’t an option for you and your family, there is another solution! You can have a scoop of whey protein 20 minutes before your meal. This will increase satiety and help curb your hunger so that you don’t overeat.

Intermittent Fasting Intermittent fasting is a dieting technique that allows you to meet your caloric requirements for the day and still enjoy one, large traditional holiday feast. The strategy here is to fast throughout the day and save all or the majority of your calories for dinner. Get up in the morning and have a cup of black coffee or tea. You can choose to drink a serving of an amino acid supplement as well. Carry on with your day as usual without eating. Ideally, you will get in a workout in the late afternoon and then use your dinner as your post-workout recovery meal.

But what should you eat? Use the plates below to build your first, second, and third helpings. By eating your food in this way, you will maximize fullness, minimize over-eating, and optimize your body composition for the holidays! Don’t feel like you have to eat more than one serving if you don’t feel like it. Eat until you are content, but don’t force feed yourself just because the food is there — you can always have another small meal later on. Choose between any of the delicious holiday menu items below, categorized by macronutrient.

1 Serving Veggies 1 Serving Carbs

2 Servings Protein

1 Serving Protein 1 Serving Veggies

2 Servings Carbs

1st Plate

2nd Plate

If you have made it this far, design your own plate

1 Serving Dessert

3rd Plate

Dessert

Thanksgiving Turkey

*This recipe makes 10 servings.

Thanksgiving Turkey Ingredients: 1 12 lbs. whole turkey – cleaned 3 tbsp. fresh rosemary 3 tbsp. fresh thyme 3 garlic cloves – minced 2 oranges 1 lemon 1 tbsp. salt 1 tbsp. pepper 2 onions – chopped 2 carrots – chopped 2 stalks celery – chopped 3 tbsp. olive oil 2 cups vegetable stock

Preparation 1. Preheat the oven to 425 degrees F. 2. In a small bowl mix together the oil, fresh herbs, garlic and salt and pepper. 3. Using your fingers loosen the skin from the turkey - using a pastry brush – baste the turkey with the oil. 4. Quarter the lemon and oranges and place inside the turkey. 5. In a large baking tray place the chopped onion, celery and carrot. 6. Place the turkey on the bed of vegetables and place in the oven for 30 minutes until it starts to brown. 7. Reduce the temperature to 375 degrees, add the stock to the vegetables and rotate the turkey. Bake for an additional hour until turkey reaches 165 degrees.

*This recipe makes 10 servings.

Thanksgiving Turkey

Nutritional Information: per serving Calories: 271 Protein: 25g Carbohydrates: 9g Fat: 15g Fiber: 2g Cholesterol: 11mg

Lemon Pork Kebabs

*This recipe makes 4 servings.

Lemon Pork Kebabs Ingredients: 1 lbs lean pork loin ½ cup lemon juice 1 tbsp. olive oil 2 tsp. dired oregano 1 tsp. rosemary sprig 1 garlic clove – minced 1 medium red pepper 1 medium onion 1 cup mushrooms

Preparation 1. In a large glass bowl add the lemon juice, oil, oregano, garlic and rosemary. Whisk these ingredients together until well combined. 2. Preheat the oven to 300 degrees F. 3. Trim the pork of all visible fat and cut into 1 inch cubes – add the pork to the bowl and mix well. Cover the bowl with plastic and place in the fridge for 30 minutes *place in the fridge overnight if possible for better flavor. 4. Soak wooden skewers in water and leave aside. 5. Prep and cut the mushrooms, onions and peppers into large cubes. 6. Thread kebabs alternating – pork and vegetables. 7. Place on a lined baking tray and bake for 20 minutes. Rotate every so often until pork is cooked all the way through.

*This recipe makes 4 servings.

Lemon Pork Kebabs

Nutritional Information: per serving Calories: 368 Protein: 31g Carbohydrates: 8g Fat: 23g Fiber: 1g Cholesterol: 115mg

Lean Holiday Ham

Lean Holiday Ham

*This recipe makes 53 servings.

Ingredients: One 10-pound bone-in, fully-cooked and spiral cut ham 1/2 fresh pineapple, cut into rings (or slices of whatever fruit your prefer) 1 shallot, minced 1/3 cup brandy 1/2 cup orange juice 2 tablespoons mixed colored peppercorns, cracked

Preparation 1. Preheat your oven to 325 degrees F. Trim off any skin from the ham. 2. Place the ham, flat-side down, on a rack in a roasting pan. Place your fruit pieces on the outside of your ham, securing them with toothpicks. Try to cover as much of the surface of the ham as you can. 3. Pour 1/4 inch of water into the bottom of the pan. 4. Roast the ham 15 minutes per pound, about 2 and half hours, until it reaches an internal temperature of about 130 degrees F. 5. While your ham roasts, heat your orange juice in a small pan. Add the shallots and cook until soft, about 1 minute. Remove the pan from the heat (important to avoid flareups!) and add the brandy. Return your pan to the heat and continue to cook until the brandy reduces by about half. Add the peppercorns and continue to cook until the mixture thickens, about 15 minutes more. 6. When your ham is finished roasting, remove it from the oven and increase the oven temperature to 425 degrees F. Using

Lean Holiday Ham

*This recipe makes 53 servings.

Preparation (continued) a spoon or a brush, glaze your ham. Add more water to the bottom of the pan if necessary. 7. Return the ham to the oven and continue to roast for another 45 minutes, basting the ham with the remaining glaze every 10 minutes.

Nutritional Information (per serving) Calories: 149 Protein: 16g Carbohydrates: 1g Fat: 2g Fiber: 1g

Sweet Potato Cobbler

*This recipe makes 12 servings.

Sweet Potato Cobbler Ingredients: 3 lbs. sweet potato – peeled and cubed 3 tbsp. sunflower oil 2 tbsp. butter ½ vanilla bean 6 tsp. brown sugar 1 tsp. salt 1 tsp. cinnamon 1 cup. Skim milk 1 cup old fashion oats ½ cup walnuts – toasted and chopped 1 ½ tbsp. whole grain wheat flour

Preparation 1. Place potatoes in a large pot of boiling water, simmer for 20 minutes or until fork-tender. Drain and place in a large bowl. 2. Preheat your oven to 375 degrees F. 3. In a small sauce pan heat, the butter and until it melts. Add in the vanilla bean – seeds and pod. Once butter is melted remove from the heat and let stand for 10 minutes. 4. Add half the sugar, a pinch of salt and milk to the sweet potatoes. Using a hand mixer beat the potatoes until smooth – add some water if needed. 5. Spray a baking dish with some cooking spray and Spoon the potatoes into dish. 6. Add the oats, walnuts, flour the rest of the sugar and a pinch of salt to the butter. Mix until well combined – add this over the top of the potatoes. 7. Bake for 30 minutes or until golden brown around the edges.

*This recipe makes 12 servings.

Sweet Potato Cobbler Preparation (continued) 7. Bake for 30 minutes or until golden brown around the edges.

Nutritional Information: per serving Calories: 276 Protein: 6g Carbohydrates: 43g Fat: 10g Fiber: 6g Cholesterol: 5mg

Garlic Mashed Potatoes

*This recipe makes 5 servings.

Garlic Mashed Potatoes Ingredients: 1 large cauliflower 1 medium potato 2 bulbs garlic – roasted 2 tbsp. olive oil ½ cup almond milk 1 tsp. salt 1 tsp. black pepper

Preparation 1. Start off by slicing the top of the garlic bulb. Drizzle over a little olive oil. Wrap the garlic bulbs in foil and place in a 400 degree F oven for 30 minutes. Remove and let cool. 2. Wash and cut the cauliflower- discard all leaves and root. Peel the potato and cut into chunks, similar size to cauliflower. 3. Place potato in a large saucepan cover with water and bring to a boil. Boil for 10 minutes and then add the cauliflower. Cover and boil for an additional 10 minutes. 4. Drain the potato and cauliflower – make sure to pat dry. 5. Place cauliflower potato, milk, roasted garlic salt and pepper in the food processer. 6. Blend until almost smooth and serve.

*This recipe makes 5 servings.

Garlic Mashed Potatoes Nutritional Information: per serving Calories: 96 Protein: 2g Carbohydrates: 9g Fat: 6g Fiber: 1g Cholesterol: 0mg

Apple & Thyme Stuffing

*This recipe makes 8 servings.

Apple & Thyme Stuffing Ingredients: 10 oz. sourdough bread 1 cup granny smith apples – chopped 1 cup onion – chopped 5 oz. pork sausage 1.5 cups chicken stock 3 tsp. fresh thyme 3 oz. balsamic vinegar 2 tbsp. olive oil 1 pinch salt and pepper

Preparation 1. Preheat the oven to 350 degrees F. 2. In a large pot, heat the oil and sauté the onions until soft. 3. Add the pork and sauté for 4-6 minutes. 4. Add the chopped apples, thyme and vinegar and mix until well combined. 5. Once apples have softened add the bread and stock, stir until everything is well combined. Let simmer for 5-7 minutes until bread softens. 6. Season well with a pinch of salt and pepper. 7. Transfer to a baking pan lined with greaseproof paper and bake for 15-20 minutes until edges are golden brown.

*This recipe makes 8 servings.

Apple & Thyme Stuffing Nutritional Information: per serving Calories: 204 Protein: 8g Carbohydrates: 27g Fat: 7g Fiber: 2g Cholesterol: 15mg

Quinoa & Turkey Sausage

*This recipe makes 4 servings.

Quinoa & Turkey Sausage Ingredients: 2 cups quinoa 4 oz. turkey sausage 1 cup red bell pepper – chopped ¼ cup pine nuts 2 oz. dried cranberries 1 cup water 1.5 cup vegetable stock 2 tbsp. olive oil 1 pinch of salt and pepper fresh basil for garnish

Preparation 1. In a large pot, bring the water and stock to a boil. Add the quinoa, cover and reduce to a low heat, and simmer for about 20 minutes or until quinoa is tender. Then drain and add to a large bowl. 2. In a small pan, heat up the oil and add the sausage. Sauté for 3-5 minutes. Add the bell pepper and sauté for another 2-3 minutes until tender and turkey is cooked. Then add to the quinoa – season well. 3. In the same pan, add the pine nuts and toast for 5 minutes until golden brown. Then add to the turkey and quinoa. 4. Finish with the cranberries and some basil.

*This recipe makes 4 servings.

Quinoa & Turkey Sausage Nutritional Information: per serving Calories: 277 Protein: 12g Carbohydrates: 35g Fat: 11g Fiber: 4g Cholesterol: 26mg

Pumpkin Seeds

Pumpkin Seeds

*This recipe makes 6 servings [1 oz. each].

Ingredients: 3 oz. pumpkin seeds [dried] 1 tbsp. sunflower oil 1 tsp. salt 1 tbsp. ground cinnamon 2 tsp. brown sugar [unpacked]

Preparation 1. Preheat your oven to 300 degrees F. 2. In a bowl, mix the sunflower oil, salt, cinnamon and brown sugar *optional – heat up the sunflower oil in the microwave (15-20 seconds) to help dissolve the brown sugar. 3. Line a baking tray with aluminum foil. 4. Add the pumpkin seeds into brown sugar oil bowl and toss until well coated. 5. Tumble the seeds on the lined baking sheet and bake for 20-25 minutes or until fragrant – toss every 10 minutes to prevent burning.

Nutritional Information: for 3 servings Calories:334 Protein: 11g Carbohydrates: 14g Fat: 26g Fiber: 7g Cholesterol: 0mg

Homemade Bruschetta

*This recipe makes 1 serving.

Homemade Bruschetta Ingredients: 1 slice multigrain bread [toasted] 0.5 oz. Parmesan cheese ½ small red onion [minced] 1 jalapeno pepper [chopped] 2-3 plum tomatoes [chopped] 1 tsp balsamic vinegar ¼ cup fresh cilantro 1 pinch salt 1 pinch black pepper

Preparation 1. Wash the tomatoes, onion, and cilantro well and pat dry. 2. Using a sharp chef knife, mince the onion – cut the onion horizontally 3 times working your way to the top and then cut down vertically [left to right] about 10 times across. Then cut the onion from the top to the root. Place in a bowl and leave aside. 3. Cut the tomatoes itnto quarters and remove the seeds. Lay the tomato skin side up and cut into strips. Then turn and cut into small chunks. Add to the bowl of onions. 4. Fold the cilantro over and chop finely [stems and leaves] and add to the bowl. 5. Chop the end and top of the jalapeno pepper. Cut down the middle and remove the seeds. With the skin facing up cut into strips turn and mince. Add to the bowl. 6. Drizzle the balsamic vinegar over the onions, tomatoes, cilantro, and jalapeno. Mix well and then season with salt and pepper.

*This recipe makes 1 serving.

Homemade Bruschetta Preparation (continued) 7. Add over toast and finish with a grating of Parmesan cheese.

Nutritional Information: per serving Calories: 232 Protein: 13g Carbohydrates: 36g Fat: 6g Fiber: 7g Cholesterol: 0mg

Roasted Pumpkin & Couscous

Roasted Pumpkin & Couscous

*This recipe makes 1 serving.

Ingredients: 1 cup couscous 1 cup water 1 cup pumpkin [cubed] 2 cloves garlic 1 cup spinach 1 oz. pine nuts 1 tbsp. olive oil 2 oz. Parmesan cheese 1 pinch salt 1 pinch pepper

Preparation 1. Preheat the oven to 200 degrees F. Place the cubed pumpkin on a greased baking tray. Add olive oil, salt, pepper, and toss well. Roast for 30 minutes or until tender. 2. Boil the water – once boiled, pour over couscous and leave aside for 15 minutes or until fully cooked. Season this well. 3. While couscous is cooking, mince the garlic and add to a small sauce pan. Add the spinach and sauté. When done, place on paper towel to cool. Once cooled, drain excess water. 4. In the same pan, toss in the pine nuts and roast for 5-7 minutes or until aromatic. 5. Using a fork, fluff the couscous. Add the spinach, roasted pine nuts, and pumpkin. Mix well. Taste and adjust seasoning if needed.

Roasted Pumpkin & Couscous

*This recipe makes 1 serving.

Preparation (continued) 6. Finish with a fresh grating of Parmesan cheese.

Nutritional Information: per serving Calories: 312 Protein: 12g Carbohydrates: 48g Fat: 9g Fiber: 4g Cholesterol: 7mg

Vegan Pumpkin Soup

*This recipe makes 4 servings.

Vegan Pumpkin Soup Ingredients: 4 cups pumpkin – 1-inch cubes 1 cup coconut milk 4 oz. shallots 2 cups vegetable stock – homemade 3 garlic cloves 1 tbsp. agave nectar ½ cup water 1 tsp. salt 1 tsp. pepper 1 tsp. nutmeg 1 tsp. cinnamon 1 oz. sesame seeds

Preparation 1. Preheat your oven to 300 degrees F. 2. Chop up the pumpkin into 1-inch cubes and place on a baking tray. Bake for 30 minutes or until fork-tender. 3. In a large blender, add the pumpkin and vegetable stock. Blend until almost smooth. 4. Add in the shallots, garlic, salt, pepper, and spices then blend. 5. With the blender on, slowly pour in the coconut milk and blend until smooth (add water if soup is too thick). 6. Taste the soup and season appropriately. 7. Garnish with a sprinkle of sesame seeds.

*This recipe makes 4 servings.

Vegan Pumpkin Soup

Nutritional Information: per serving Calories: 274 Protein: 8g Carbohydrates: 22g Fat: 19g Fiber: 3g Cholesterol: 4mg

Sweet Squash Latkes

*This recipe makes 16 latkes.

Sweet Squash Latkes Ingredients: 4 cups delicata squash, peeled and grated 3 eggs 1 teaspoon baking powder 3 teaspoons agave nectar 1/2 teaspoon cinnamon 3 tablespoons all-purpose flour

Preparation 1. Preheat oven to 425 degrees F. 2. Line a baking sheet with parchment paper. 3. In a large bowl, whisk the eggs with the agave. Add the grated squash and stir to combine. 4. In a separate bowl, combine the dry, remaining ingredients. Add the dry mixture to the squash mixture and stir to combine. 4. Drop spoonfuls of the latkes mixture onto baking sheet and press with the back of your spoon to form 2-3 inch pancakes about 1/4 inch thick. 5. Bake for 10 minutes in the oven. 6. Flip with a spatula and continue to bake until crispy, about another 10 minutes.

*This recipe makes 16 latkes.

Sweet Squash Latkes

Nutritional Information: per serving Calories per serving: 28 Protein: 2g Carbohydrates: 3g Fat: 1g Fiber: 3g

Green Beans Almondine

*This recipe makes 3 servings.

Green Beans Almondine Ingredients: 1 lbs. green beans 4 tbsp. olive oil 3 garlic cloves 2 lemons – just zest 4 tbsp. Parmesan cheese 1/2 cup sliced almonds Salt and pepper to taste

Preparation 1. Bring a large pot of water to a boil. Add the green beans and simmer for about 5 to 7 minutes – just until they are al dente, then drain. 2. In a large frying pan, heat the oil over medium heat. 3. Add the garlic and cook until fragrant. 4. Add the green beans, the lemon zest, and almonds. Toss until well coated. 5. Season well with salt and pepper. Finish with a sprinkle of Parmesan.

Nutritional Information: per serving

Calories: 319 Protein: 8g Carbohydrates: 10g Fat: 29g Fiber: 5g Cholesterol: 6mg

Roasted Brussel Sprouts with Squash

*This recipe makes 7 servings.

Roasted Brussel Sprouts with Squash Ingredients:

3 cups winter squash (any kind will do!), peeled, and cut into 1-inch cubes 3 cups Brussels sprouts, trimmed and outer leaves removed 1 cup pearl onions (or thick slices of onion if you cannot find pearl) 2 tablespoons extra virgin olive oil 3-4 sprigs fresh thyme, leaves stripped from the stem 1 tablespoon balsamic vinegar 1/2 teaspoon curry powder 1/4 teaspoon salt 1/4 teaspoon pepper

Preparation 1. Preheat your oven to 450 degrees F. 2. Line a baking sheet with parchment paper. 3. If the Brussels sprouts are huge, cut them in half so they are around the same size as the squash cubes. Toss the winter squash, Brussels sprouts, onion, olive oil, thyme leaves, curry powder, salt, and pepper together in a bowl. Pour onto the baking sheet and spread everything out in a single layer. 4. Bake 30-40 minutes, until the Brussels sprouts are just tender. Shake the pan occasionally to ensure even cooking. 5. Remove from oven and transfer to a serving dish. 6. Drizzle with balsamic vinegar and serve immediately.

*This recipe makes 7 servings.

Roasted Brussel Sprouts with Squash Nutritional Information: per serving Calories: 99 Protein: 2g Carbohydrates:15g Fat: 4g Fiber: 6g

Clean Gravy

Clean Gravy

*This recipe makes 8 servings.

(You can put this on everything)

Ingredients: 1/2 cup finely chopped onion 1/2 cup finely chopped fresh mushrooms 2 tablespoons chopped fresh parsley 2 cups reduced-sodium chicken broth, divided 2 tablespoons cornstarch 1 dash of pepper

Preparation 1. In a small saucepan, saute the onion, mushrooms and parsley in 1/4 cup broth until the vegetables are tender. 2. In a small bowl, mix the cornstarch, pepper, and 1/2 cup of broth; stirring until smooth. 3. Add the cornstarch mixture to the pan and add the remaining broth. 4. Bring to boil, occasionally stirring for 2 minutes. Serve hot.

Nutritional Information: per serving Calories per serving: 15 Protein: 1g Carbohydrates: 3g Fat: 0g Fiber: 1g

Low Glycemic Impact Pumpkin Pie

*This recipe makes 2 pies, 8 slices per pie.

Low Glycemic Impact Pumpkin Pie Crust Ingredients:

2 3/4 cups whole wheat pastry flour plus a little extra for rolling and to coat pie pans 1 teaspoon salt 1/2 cup skim milk (almond and soy milk work too) 1/2 cup olive oil

Filling Ingredients: 2 cups fresh pumpkin puree (NOT pumpkin pie filling! They are next to each other on the shelf so read your labels) 1 1/2 cups skim milk (or whatever milk you are using) 1/2 cup agave 1/4 cup coconut palm sugar (it’s an unprocessed sugar, but you can also sub an extra 1/4 cup of agave) 1 tablespoon pumpkin pie spice 4 egg whites

Preparation: crust 1. Spray your pie pans with olive oil cooking spray. Add a tablespoon or so of flour to the pan and shake it to coat. 2. In a medium bowl, add the flour and salt. 3. In a measuring cup, combine the milk and oil. 4. Add milk and oil to flour mixture and combine with your hands until a dough ball forms.

*This recipe makes 2 pies, 8 slices per pie.

Low Glycemic Impact Pumpkin Pie Preparation: crust (continued)

5. Lay a sheet of parchment paper out on your work surface. Place the dough on the parchment and then top with another sheet of parchment. 6. Using a rolling pin, roll the dough out into a 1/4 - 1/8 inch thick oblong. You may need to readjust the top parchment paper as it wrinkles. 7. Remove the top parchment and discard. Cut the dough in half. Flip your pie pan upside down over the dough and slide your hand or a spatula under the bottom parchment. Using both hands, flip the pan. Remove the parchment and discard, and press the dough so it fits snugly in the pan. 8. Cut off the excess dough from the edges and use a fork to crinkle the edges. 9. You can freeze the dough for later use by placing the whole pan in a zip lock bag, or place it in the fridge if you are making the whole pie.

Preparation: filling 1. Preheat the oven to 425 degrees F. 2. Combine all the filling ingredients in a medium bowl and mix with a handmixer until smooth. 3. Pour the filling into the pie crusts. It will not rise much, so fill ‘er up. 4. Bake your pies for about 20 minutes. Remove from the oven and cover the edges of the crust with foil so they don’t burn. 5. Lower the temperature to 350 degrees F and continue baking the pie until the filling sets, about 1 hour. 6. Let cool at room temp for about 30 minutes. Cover with plastic wrap and place in the fridge until ready to serve. Serve chilled.

*This recipe makes 2 pies, 8 slices per pie.

Low Glycemic Impact Pumpkin Pie

Nutritional Information: per serving Calories per serving: 209 Protein: 4g Carbohydrates: 31g Fat: 8g Fiber: 3g

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