It’s been a while since I added any recipes for your P.E.P.’s, so here is one I came up with just the other day.



4 large Eggs (I use organic).
1-Cup Cottage Cheese (I use organic).
1/4 cup Steel-Cut oats (I use organic).
1/4 Cup Raw Almonds (I use organic).
2 Tbsp. Extra Virgin Olive Oil (I use organic).


Grind up Oat’s and Almonds until they are fine (I use a coffee grinder but a food processor or even a blender will work).
Combine all ingredients and mix until smooth (I use a blender for this).


Heat a good pan to medium / high heat.
Add some oil to pan (I use extra virgin, Organic Coconut oil).
Drop Tbsp dollops of batter into pan for silver dollar pancakes (you can make them as big as you like).
Cook until you see bubbles coming through the entire pancake, then flip them over.
Brown other side (another 1-2 minutes or so)
Plate and enjoy.

If you’re feeling decadent add some Fresh Fruit, Maple Syrup, and even some fresh butter (I use Organic).




P.E.P. for Maximum Muscular Gains

This week features an example of the type of P.E.P. I might create for an athlete looking to pack on a few extra pounds of quality muscle. Remember the amounts etc must be customized to the individual. Meal #5 (post workout meal) is only consumed on training days. On non-training days, increase the amounts of the other five meals by a small amount to make up for the dip in calories.

P.E.P. Guidelines:

Meal # 1 (Breakfast, 15 – 20 minutes after waking up)

Fresh raw apple or pear (with skin)
Fresh Banana
Raisins or other dried fruit (without sulfur)
Whole eggs, any style except fried or raw
Turkey or chicken breast
Round steak or extra lean ground beef, baked or broiled
Fruit Juice (fresh not frozen or from concentrate)
Supplements (fish-oil, creatine, Multi-vitamin)

Meal #2

Fresh Raw Pineapple
Dried apple or apricot (no sulfur)
Whole eggs, any style except fried or raw
Any low fat fish, baked or broiled
Fruit Juice with protein powder mixed in
Supplements(if needed)

Meal #3 (Lunch 1.5 hours after meal #2)

Small green salad; olive oil and apple cider vinegar dressing
Banana or other easily digested fruit
Turkey or chicken breast
Any lean red meat baked or broiled
Mineral Water (filtered or clean source bottled water)
Supplements (if needed)

Meal #4 (3.5 hours after meal #3; a pre-workout meal)

Banana or other easily digested fruit
Raisins or other dried fruit (without sulfur)
Small amount of easily digested protein; poultry or fish (whey protein would be acceptable )
Pre-workout stimulants (if desired)

Meal #5 (Post workout meal, complex carbohydrate meal)

Portion of green vegetable
Vegetable or vegetable beef soup (home made is best)
Baked potato, sweet potato or yam is best (whole-grain based pasta is allowed)
Brown rice or corn
Sprouted flourless bread
Vegetable juice (not canned)
Supplements (creatine, fish-oil, glutamine BCAA’s)

Meal #6 (1-2 hours before bed)

Whole eggs, any style except fried or raw
Small amount of cottage cheese or  plain yogurt
Fresh raw apple or pear (with skin)
Round steak or extra lean ground beef, baked or broiled
Fruit juice (not canned)
supplements (if needed)

Drink Your Oatmeal

Home Made M.R.P.’s

After over twenty years in the fitness industry I have tried just about every supplement and every eating plan that has come along. The problem with most OTC sports supplements is that you never really know exactly what you are getting; this is why I choose to make my own.

By making your own meal replacement drinks you are not only assured of the quality and quantity of the ingredients but you can adjust the macro-nutrient profiles to meet your current goals and or personal eating plan requirements.

Below are two examples of Homemade MRP’s using plain Oatmeal as a quality carb source.

MRP 1. High Carb



  • 1/4 cup dry oatmeal
  • 1.5 walnuts
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 cup non-fat milk
  • 2 scoops protein powder*

Calories 569

Carbohydrates 57%

Protein 34%

Fat 9%

MRP 2. Low Carb



  • 1/4 cup dry oatmeal
  • 1/2 Tbsp Udo’s Choice oil or Flax seed oil
  • 2 scoops protein powder*
  • 8-12 oz water (adjust to desired thickness)

Calories 428

Carbohydrates 33%

Protein 43%

Fat 23%


Simply add all the ingredients to a blender and blend on high for 30 seconds. Add ice cubes before blending to chill and thicken the mixture to desired consistency.

*For basic meal replacements I recommend using a combination of whey and casein. For recovery stick with pure whey.



What do you do?



Last week I told you that I would give an example of my basic Personal Eating Plan or P.E.P. My plan is designed to help burn fat and keep calories in check. This isn’t a fad diet” in any way. Think of it more as a way to rethink how you eat. At the end of this article I will show you how best to ease into what may be a new way of eating for some you. But for now, let’s just dive in with some examples of what my week-day P.E.P. looks like.


1) Drink 8-12 ounces of water at the start and end of each day.

2) Drink 6 additional 8-12 ounce glasses of water throughout the day.

3) Avoid or eliminate sugar and caffeinated beverages along with those containing artificial sweeteners.

4) Appropriate drinks include: water, mineral water, herbal tea, green tea, caffeine free, natural, soft drinks, hot or cold water with lemon or lime.

5) If you drink juice do so in small amounts and dilute with extra water.

6) I do not recommend soda pop of any kind but if you must drink them, choose natural sodas that are caffeine free. I make my own “soda pop” by mixing fresh juice 50/50 with flavored, sparkling mineral water.


1) O.J. Smoothie: 1/2 cup Orange juice, 1 Orange (peeled), 3/4 cup water and/or ice, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil, 30-40 grams Whey Protein.

2) Blueberries Smoothie: 1-1/2 cups blueberries, 1/2-cup water and/or ice, 30-40 grams Whey protein, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil.

3) Eggs and Bacon: 1 whole egg, 3 egg whites, 2 Oz Canadian Bacon, I medium Tomato (sliced), 1 cup grapefruit sections.

4) Cheese Omelet: 1 whole egg, 3 egg whites, 1-1/2 Oz Low fat Cheddar Cheese (grated), 1 grapefruit.

5) Eggs & Fruit: 2 whole eggs, 3 egg whites, 1 Apple, 1 Orange.

6) Canadian Bacon & Fruit: 4 Oz Canadian bacon, 1-1/2 Apple.

7) Salsa & Eggs: 1 whole egg, 3 egg whites, 1 tbsp Low fat Cheddar Cheese (grated), 3 tbsp Salsa, 1 Tomato (sliced), 1-1/2 Orange.


1) Tossed Tuna Salad: Romaine or Red leaf Lettuce 1/2 Head, 1 Apple (cored & cubed), 1/2 cup Mandarin Oranges (soaked in water and drained), Water packed tuna 6 Oz (drained), 1tbsp Chopped walnuts, 3 tbsp Low-fat Mayo, 2 tsp Soy Sauce, 1 tsp Lemon juice.

2) Egg Salad: 2 whole eggs + 4 whites (hard boiled), 1 green Onion (diced), Celery 2 tbsp (minced), Mayo low-fat 1-1/2 tbsp, Mustard 1 tsp, Salt & Pepper to taste, 1 Tomato, 1 Peach, 1 cup cherries or grapes.

3) Chef’s Salad: Lettuce 2-1/2 cups (torn), Deli Turkey 2 Oz, Deli Ham 1 Oz, Hard Boiled Egg 1, Swiss Cheese 1 Oz, Cherry Tomatoes 4, Cucumber 1/2 (sliced), Salad Dressing 2 tbsp (your choice), 1 Pear or Apple.

4) Chicken Caesar Salad: Romaine Lettuce 3 cups, Cooked Chicken Breast 4-6 Oz, Caesar Dressing 3 tbsp*, Parmesan Cheese 1 tbsp (grated), 1 Apple, 2/3 cup grapes.

5) Chicken Waldorf Salad: Cooked Chicken Breast 4-6 Oz, Celery 2 tbsp (diced), Grapes 1/3 cup (sliced), Apple (diced), Walnuts 2 tbsp (chopped), Mayo low-fat 2 tbsp, Lemon Juice 1/2 tsp, Romaine Lettuce, 3 leaves.

* Tasty Caesar Dressing:

1 tbsp Olive Oil

1 tbsp Red Wine Vinegar

1/2 tbsp fresh Lemon Juice

3 cloves garlic (crushed)

1 tsp Worcestershire sauce

1 tsp anchovy paste

1 tsp Creamy Dijon mustard

1/2 tsp pepper


1) Mixed Veggie Salad: Romaine lettuce, 1 cup (3 medium leaves), shredded. Green peppers 1/4 cup, chopped. 2-3 stalks Celery, chopped. Cucumbers 1/4 cup, sliced. 1/4 cup Mushrooms, sliced. Hard-boiled eggs 2, sliced. Feta cheese 1 ounce. Dressing = your choice, 1-2 tablespoons.

2) Steak & Veggies: Steak (8 Oz) with veggies, salad & 1/4 avocado.

3) Salmon & Veggies: Salmon (6-8 Oz) grilled, poached or baked with veggies, salad & 1/4 avocado


1) Deli Meat Slices & Cole Slaw: Chicken or Turkey slices 3 Oz, Cole Slaw 4 Oz.

2) Deli Meat Roll-ups: Chicken or Turkey or Ham 1 Oz, Swiss cheese low-fat 1 Oz, Apple or Pear.

3 Tuna Salad & Apple: Tuna Salad 3 Oz, Apple 1 (sliced).

4 Apple and hard boiled egg: 1 each

Many “diets” fail because they demand too much, too soon from the participant.

For people new to this plan I offer a taper-in period that virtually eliminates the “shock” of altering your eating plan and lowering simple carbohydrate (sugar) intake. By doing things in moderation, adherence to better habits is much higher and your results are much more likely to become long-term.

The taper in:

The program is a 5-days on 2-days off schedule, the days off may be fitted in at your convenience but weekends are probably best.

In order for the transition to this P.E.P. to be smooth and relatively discomfort free, a lead-in period of gradual simple, “carb” reduction is suggested. This is a fairly simple process, as follows:

Week 1. Eating plan only on Tuesday & Thursday.

Week 2. Eating plan on Monday, Wednesday & Friday.

Week 3. Eating plan every day except Wednesday.

Week 4. Eating plan Monday thru Friday.

This should see you make a smooth, pain free transition into the amazing world of fat burning.

During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings (within reason) because Monday you get strict again.