NickBare S Cookbook 1.0

BARE'S 33 recipes
FIT COOKBOOK 1.0

by Nick + Stefany Bare
recipe list
1. pumpkin pie overnight oats
2. chocolate chunk overnight protein oats
3. cinnamon roll protein pancakes
4. red, white & blue protein pancakes
5. blueberry protein muffins
6. protein cinnamon rolls
7. apple pie crockpot oatmeal
8. egg white breakfast bites
9. Hawaiian chicken bowls
10. ultimate chicken quesadillas
11. pulled pork sliders
12. chicken kale apple summer salad
13. corn flake baked chicken
14. white chicken crockpot chili
15. SWEET POTATO CHILI
16. patty melt
17. southwest bean dip
18. pecan encrusted salmon
19. sweet potato fries
20. turkey spinach meatballs
21. sweet potato loaded nachos
22. ChicKen Mango salsa tacos
23. sour patch grapes
24. fresh red powerhouse juice
25. fresh green powerhouse juice
26. Protein Powerhouse Smoothie Bowl
27. Protein Banana Bread
28. Beef & Potato Mash Up
29. Chicken PAd Thai
30. Chunky Monkey Protein Smoothie
31. BURGER IN A BOWL SALAD
32. SWEET CHICKEN & COCONUT RICE
33. SALMON SUSHI BOWLS
Pumpkin Pie
Overnight Protein Oats
Prep Chill Ready in

10 min 4 hours About 4 hours
Ingredients Directions
3/4 Cup Old Fashioned Oats 1. Mix all ingredients in a bowl, mason jar or Tupperware
1 Scoop Vanilla Whey Protein container.
Powder 2. Place in regridgerator overnight or for at least 4 hours for the
1 Tbsp. Butterscotch Jello Jello Pudding Mix to fully activate and thicken mixture.
Pudding Mix (Fat-Free, Sugar 3. Consume and enjoy!
Free)
1/4 Cup Pure Pumpkin
1 tsp. Cinnamon
1 tsp. Pumpkin Pie Spice
1 Tbsp. Splenda Brown Sugar
1/2 Cup Milk or Almond Milk
Nutrition Facts
Calories: 440
Macros: 34 grams protein, 58 grams carbs, 8 grams fat
Nick Bare Fitness

Chocolate Chunk
Overnight Protein Oats
Prep Chill Ready in

3/4 Cup Old Fashioned Oats 1. Mix all ingredients in a bowl, mason jar or Tupperware
1 Scoop Chocolate Whey container.
Protein Powder 2. Place in regridgerator overnight or for at least 4 hours for the
1 Tbsp. Chocolate Jello Jello Pudding Mix to fully activate and thicken mixture.
Pudding Mix (Fat-Free, Sugar 3. Consume and enjoy!
Free)
1 Tbsp. Unsweetened Cocoa
Powder
1/2 Cup Milk or Almond Milk
1 Tbsp. Splenda or Sweetener
of Choice
Nutrition Facts
Calories: 436
Nick Bare Fitness

Cinnamon Roll
Protein Pancakes
Prep Cook Ready in

5 min 10 min 15 min
1/3 Cup Whole Wheat Flour 1. Mix all ingredients in a bowl.
1 Scoop Cinnamon Roll or 2. Spray cooking pan with nonstick cooking spray and set stove
Vanilla Whey Protein top to medium heat.
1/2 Cup Milk or Almond Milk 3. Cook pancake until the top starts to bubble and flip.
1 tsp. Cinnamon 4. Cook for an additional 2 minutes.
1 tsp. Vanilla Extract 5. Top with sugar free syrup.
1 Whole Egg
1/2 tsp. Baking Powder
Sugar Free Syrup
Nutrition Facts
*Makes 3, 5 inch pancakes
Calories: 384
Nick Bare Fitness
Red, White & Blue
Protein Pancakes
Prep Cook Ready in

5 min 10 min 15 min
2 Scoops Vanilla Whey Protein 1. Add the banana to the bowl and mash with a fork.
Powder 2. Add and mix remaining ingredients in the bowl.
1 Large and Ripe Banana 3. Spray cooking pan with nonstick cooking spray and set stove
Splash of Milk or Almond Milk top to medium heat.
1 tsp. Cinnamon 4. Cook pancake until the top starts to bubble and flip.
1/2 tsp. Baking Powder 5. Cook for an additional 2 minutes.
1 Large Egg 6. Layer bluberries and strawberries between pancakes or on
1 Egg White top.
1/4 Cup Blueberries 7. Top with sugar free syrup.
1/2 Cup Strawberries 8. Optional: Add fat-free reds whip.
Sugar-Free Syrup
Optional: Fat-Free Redi Whip
Nutrition Facts
*Makes 3, 5 inch pancakes
Calories: 528
Nick Bare Fitness
Blueberry Protein
Muffins
Prep Cook Ready in

15 min 25 min 40 min
1 and 1/2 Cup Old Fashioned 1. Preheat oven to 400 degrees. Line muffin tin with liners or
Oats spray with cooking spray.
2 Scoops Whey Protein 2. In a large bowl, combine oats, protein powder, flour, stevia,
Powder (Vanilla or Cinnamon baking powder and baking soda.
Roll) 3. Mix in almond milk, yogurt, vanilla extract, egg whites, and
1/2 Cup Flour coconut oil. Beat on a medium speed until fully combined.
1/4 Cup Stevia 4. Gently fold in the blueberries and mix by hand until fully
1 tsp. Baking Powder blended.
1/2 tsp. Baking Soda 5. Fill the muffin tins with batter, about 3/4 of the way to the top
1 Cup Almond Milk of each tin.
1/2 Cup Plain Greek Yogurt 6. Bake muffins for 25 minutes or until golden brown.
1 tsp. Vanilla Extract
3 Egg Whites
1 Tbsp. Coconut Oil
1 Cup Blueberries
Nutrition Facts
*Makes 12 muffins, per muffin
Calories: 107
Macros: 8 grams protein, 12 grams carb, 3 grams fat
Nick Bare Fitness
Protein Cinnamon
Rolls
Prep Cook Ready in

DOUGH 1. Preheat oven to 350 degrees F.
1 Cup Whole Wheat Flour 2. Add all dry ingredients for dough to a food processor. Pulse a
2 Scoop Cinnamon Roll Whey Protein few times. Add butter and greek yogurt. Pulse until crumbly
2 Tbsp. Light Butter dough starts to form.
3.4 Cup Plain Greek Yogurt 3. Sprinkle the table surface with flour. Form dough into a ball.
1/4 tsp Salt Use a rolling pin to roll roughly a 8 x 12 inch rectangle.
1 tsp. Baking Powder 4. Sprinkle filling ingredients over top of dough. Use the back of
1/2 tsp Baking Soda a spoon to spread evenly. Roll dough lengthwise.
2 Tbsp. Splenda 5. Cut dough every 2 inches. Place each cinnamon roll into a
FILLING baking dish sprayed with nonstick cooking spray.
1/2 Tbsp. Cinnamon 6. Bake for about 20 minutes.
2 Tbsp. Splenda Brown Sugar 7. While the cinnamon rolls are baking, mix all icing ingreidents
ICING in a bowl. Drizzle warm cinnamon rolls with icing and enjoy!
1/2 Cup Plain Greek Yogurt
2 Tbsp. Reduced Fat Cream Cheese
1 Scoop Cinnamon Roll Whey Protein
Nutrition Facts
*Makes 5 cinnamon rolls, per roll:
Calories: 195
Nick Bare Fitness
Apple Pie
Crock Pot Oatmeal
Prep Cook Ready in

2 Cups Old Fashioned Oats 1. Set crock pot to high (to cook in 4 hours) or low (to cook in 8
1/4 Cup Sugar-Free Syrup hours).
1 Green Apple, Diced 2. Dice green apple.
1 Tbsp. Cinnamon 3. Add oats, sugar-free syrup, cinnamon, apple pie spice, water
1 Tbsp. Apple Pie Spice and apple to crock pot.
4 Cups Water 4. Serve warm.
5. Optional: Top with additional apple pie spice and sugar-free
syrup.
Nutrition Facts
*Makes 4 servings, per serving:
Calories: 195
Nick Bare Fitness
EGG WHITE
Breakfast Bites
Prep Cook Ready in

1 Carton of Egg Whites 1. Heat oven to 350 degrees.
2 Bell Peppers (Diced) 2. Spray a 12-cup muffin tin with non-stick cooking spray.
1 Cup Mushrooms 3. Finely chop all vegetables and mix-in's except for the cheese.
1 Cup Onion (Diced) Once chopped, transfer to a medium bowl and stir together.
2 oz. Reduced Fat Shredded 4. Fill each individual muffin cup with add-in's, a little less than
Cheese half full.
Salt and Pepper To Taste 5. Pour egg whites on top to fill muffin tin.
4 Slices Canadian Bacon 6. Place in oven and cook for 20-25 minutes or until the eggs
1 Cup Spinach (Chopped) are cooked and set.
7. Remove from oven and add cheese, salt and pepper on top.
Nutrition Facts
*Makes 12 muffins, per muffin:
Calories: 53
Macros: 8 grams protein, 3 grams carbs, 1 gram fat
Nick Bare Fitness
Hawaiian Chicken
Bowls
Prep Cook Ready in

1 Boneless Skinless Chicken 1. Make coconut rice by adding 1 cup of jasmine rice, 1 cup of
Breast or 2 Chicken Thighs unsweetened coconut milk, 1 tsp. light brown sugar and 1
1 Bell Pepper cup of water to rice cooker or over the stove on medium
1 Cup Pineapple Cubes heat.
2 Tbsp. Shredded Coconut 2. Mix chopped pepper and pineapple in coconut oil. Grill
1 Tbsp. Coconut Oil pepper and pineapple on the grill until soft and slightly
1 Cup Jasmine Rice blackened.
1 Cup Unsweetened Coconut 3. Grill chicken on grill along-side pepper and pineapple.
Milk 4. Toast coconut flakes for 5 minutes at 325 degrees or until
1 Cup Water golden brown.
1 tsp. Light Brown Sugar 5. To serve: Add coconut rice in bowl, top with grilled peppers
Teriyaki Sauce and pineapple, sprinkle with toasted coconut flakes and
drizzle with teriyaki sauce.
Nutrition Facts
*Per Bowl
Calories: 742
Nick Bare Fitness
Ultimate Chicken
Quesadillas
Prep Cook Ready in

2 Tortillas 1. Grill chicken breast on the grill and dice up in 1/2 in size
6 oz Grilled Chicken Breast pieces.
1/2 Cup Corn 2. Drizzle olive oil in pan and place on medium heat on the
1/2 Cup Black Beans stove top.
2 oz. Shredded Cheese 3. Place one tortilla down on stove top and add chicken,
1 Tbsp. Olive Oil cheese, corn and black beans.
4. Top with additional tortilla and cook each side until golden
brown.
Nutrition Facts
Calories: 758
Nick Bare Fitness

Pulled Pork
Sliders
Prep Cook Ready in

1, 3lb Pork Shoulder 1. Set up crock pot and place pork shoulder inside. Add BBQ
1 Cup BBQ Sauce sauce, apple cider vinegar and chicken broth.
1/2 Cup Apple Cider Vinegar 2. Stir in the grown sugar, mustard, chili powder, Worcestershire
1/2 Cup Low Sodium Chicken sauce, onion, garlic and thyme.
Broth 3. Cover and cook on high for 5 hours.
1/4 Cup Splenda Brown Sugar 4. Shred the meat in the crock pot using a fork and stir into
1 Tbsp. Yellow Mustard juices.
1 Tbsp. Worcestershire Sauce 5. Add pork to sliders and top with pickles and addtional BBQ
1 Tbsp. Chili Powder sauce.
1 Large Onion, chopped 6. **The BBQ sauce used here is Sugar-Free G Hughes and
2 Tbsp. Minced Garlic only 10 calories per serving.
1 and 1/2 tsp. Dried Thyme
Whole Wheat Slider Buns
Pickles
Nutrition Facts
*Per 8 oz serving using 3 buns:
Calories: 767
Nick Bare Fitness
Chicken Kale Apple
Summer Salad
Prep Cook Ready in

8 oz Grilled Chicken Breast 1. Cook chicken on grill and slice in to 1/2 inch pieces.
1/2 Green Apple 2. Dice green apple and set aside.
Spliced/Diced 3. Place cashews in ziplock bag and crush with a hammer into
1/4 Cup Dried Cranberries smaller pieces.
1/4 Cup Feta Cheese 4. Combine all pieces of the salad and mix.
1 oz Salted Cashews 5. Combine dressing ingredients together and add to salad mix.
(crushed)
2-3 Cups Kale
DRESSING
1 Tbsp Olive Oil
1/2 Tbsp Apple Cider Vinegar
2 Tbsp Sugar Free Maple
Syrup
1/2 Lemon, Juiced
Nutrition Facts
Calories: 842
Nick Bare Fitness

Corn Flake
Baked Chicken
Prep Cook Ready in

4 boneless skinless chicken 1. Preheat oven to 400 degress F and line a baking sheet with
breasts or chicken tenders parchment paper.
3 Cups Corn Flakes 2. Whisk together eggs and water in a bowl.
2 Large Eggs 3. Place Corn Flakes into a gallon plastic bag, crush them up
1 tsp. Water and transfer them to a medium-sized bowl.
Garlic Powder 4. Drip chicken breasts into egg/water mixture then roll in the
Oregano crushed Corn Flakes to coat each side.
Salt and Pepper 5. Place chicken breasts on parchment paper and coat with
garlic powder, oregano, salt and pepper.
6. Bake for 30 minutes or until chicken is cooked through.
Nutrition Facts
Per 4 oz chicken breast:
Calories: 271
Nick Bare Fitness
WHITE CHICKEN
Crockpot Chili
Prep Cook Ready in

15 min 8 hours about 8 hours
1.5 lb Bonless, Skinless 1. Place chicken in the bottom of a crockpot. Add chicken
Chicken Breast broth, beans, green chilis, garlic, onion, oregano, salt and
4 Cups Low Sodium Chicken pepper. Stir to combine.
Broth 2. Cover and cook on low for 6-8 hours.
3 (15 oz) Can Great White 3. If the chili is too soupy, feel free to drain any excess broth
Northern Beans (drained) before serving.
1 (4.5 oz) Can Diced Green 4. Optional: Top with sour cream, cheese and chopped green
Chiles onion.
1 Tbsp Garlic Powder
1 Small Yellow Onion, Diced
1 tsp. Dried Oregano
Salt and Pepepr To Taste
Optional: Sour cream, cheese
and chopped green onion for
toppings
Nutrition Facts
Makes 6 servings, per serving:
Calories: 301
Nick Bare Fitness
SWEET POTATO
Turkey Chili
Prep Cook Ready in

1 lb. Ground Turkey 1. In a large saucepan, combine onions, garlic & olive oil. Sauce
2 Tbsp. Olive Oil over a medium to low heat until softened & fragrant.
1 Medium Sweet Onion, Chopped 2. Add ground turkey. Continue cooking until the turkey is
2 Tbsp. Minced Garlic almost cooked through.
4 Cups Peeled & Cubed Sweet 3. Add cubed sweet potatoes and sauce for another 3-5
Potatoes minutes.
2 Tbsp. Chili Powder 4. In a small mixing bowl combine chili powder, cumin, paprika,
2 Tsp. Cumin cinnamon, salt and pepper. Mix until combined.
1 Tsp. Paprika 5. Pour crushed tomatoes, chicken broth & seasoning mixture
2 Tbsp. Light Brown Sugar into the saucepan. Then, add brown sugar and mix until
2 Tsp. Salt combined. Reduce the heat to low. Cover the pot & let
1 Tsp. Pepper simmer for about 25 minutes.
1 Tbsp. Cinnamon 6. Mix in corn and black beans. Cover again and continue to
28 oz Can Crush Tomatoes simmer for 10 minutes.
1 Cup Chicken Broth 7. Before serving, you should be able to stick a fork in each
15 oz Can Sweet Whole Kernel potato. Top with tortilla strips, chopped green onion, sour
Corn, Drained cream and cheddar cheese.
15 oz Can Black Beans, Drained
Sour Cream
Green Onion, Chopped
Nutrition Facts
Shredded Cheese *Serves 6 people, per serving:
Tortilla Chips
Calories: 520
Nick Bare Fitness

Patty Melt
Prep Cook Ready in

8 oz. 96/4 Lean Ground Beef 1. In a mixing bowl add ground beef, egg, diced onion,
2 Slices of Whole Wheat Bread Worcestershire sauce, garlic powder, salt and pepper.
1 Slice Colby Jack Cheese 2. Form a patty with the mixture and cook to desired
Salt and pepper temperature on grill or stove top.
1 Egg 3. Add olive oil or butter (very small amount) to one side of
1/8 Onion, Diced each piece of bread.
1 tsp. Worcestershire Sauce 4. Place the olive oil or butter side down on stove top at
1 tsp. Garlic Powder medium heat, add burger patty, add slice of cheese and top
with remaining slice of bread with olive oil/butter side up.
5. Cook each side until golden brown as you would with a
grilled cheese sandwich.
Nutrition Facts
*Per Sandwich
Calories: 575
Nick Bare Fitness
Southwest Bean
Dip
Prep Cook Ready in

20 min 0 min 20 min
1 (15oz) Can of Black Beans
1 (15oz) Can of Black-Eyed 1. Drain and rinse all beans and corn.
Peas 2. Combine black beans, black-eyed peas, onion, peppers,
1 (11oz) Can of Sweet Corn tomato, corn and cilantro in a large bowl. Mix thoroughly.
1 Red Onion, Diced 3. In a separate bowl, whisk together lime juice, red wine
1/2 Cup Green Bell Pepper, vinegar, sugar, salt, pepper and olive oil.
Diced 4. Pour dressing over the other ingredients and toss until
1/2 Cup Red Bell Pepper, combined.
Diced 5. Keep refrigerated.
1 Cup Cilantro, Chopped Fine
1/2 Tomato, Diced
2 Tbsp. Red Wine Vinegar
2 Tbsp. Lime Juice
1 tsp. Sugar
Salt and Pepper
1/4 tsp. Lime Juice
1 Tbsp. Olive Oil
Nutrition Facts
*Serves 6 people, per serving:
Calories:192
Macros: 9 grams protein, 30 grams of carbs, 4 grams fat
Nick Bare Fitness
Pecan Encrusted
Salmon
Prep Cook Ready in

4 Salmon Filets 1. Place salmon filets on a baking sheet lined with parchment
1/4 Cup Dijon Mustard paper.
1 Cup Chopped Pecans 2. Preheat oven to 400 degrees.
2 Tbsp. Splenda Brown Sugar 3. In a medium-sized bowl, combine the chopped pecans,
Salt and Pepper to taste brown sugar, salt and pepper.
4. Brush the dijon mustard onto both sides of the salmon.
5. Place the salmon in the pecan/brown sugar mixture and coat
the tops completely.
6. Lay the salmon back on the baking sheet and bake for 15-20
or until the salmon flakes easily with a fork.
Nutrition Facts
*Per 6 oz. Salmon Filet
Calories: 420
Nick Bare Fitness
Sweet Potato
Fries
Prep Cook Ready in

3 Sweet Potatoes 1. Pre-heat oven to 400 degrees. Set oven rack to the middle
2 tsp. Olive Oil position.
1 Tbsp. Garlic Powder 2. Line a baking sheet with tin foil and spray with non-stick
2 tsp. Dried Parsley cooking spray.
1/4 tsp. Paprika 3. Cut Sweet Potatoes into 3/8 inch thick by 3-4 inch long
Salt and pepepr to taste pieces. Place in large bowl.
4. In a small bowl, combine garlic powder, parsley, paprika, salt
and pepper. Whisk together.
5. Drizzle olive oil over sweet potatoes in bowl and mix evenly
to coat.
6. Add seasonings and mix.
7. Place fries in the oven and bake for 20 minutes. Use a spatula
and flip fries over, and cook for an additional 15-20 minutes.
Nutrition Facts
Makes 2 Servings, per serving:
Calories: 345
Nick Bare Fitness
Turkey Spinach
Meatballs
Prep Cook Ready in

2 lbs. Ground Turkey (Lean) 1. Pre-heat oven to 400 degrees. Set oven rack to the middle
1 and 1/2 Cup Baby Spinach, position.
Chopped 2. Line a baking sheet with tin foil and spray with nonstick
1 Large Egg cooking spray.
1 Tbsp. Olive Oil 3. In a large bowl, beat the egg. Add the chopped spinach,
3 Scallions, Finely Chopped scallions and garlic. Stir until evenly combined.
3 Garlic Cloves, Chopped 4. Add the ground turkey, mozzarella cheese, parmesan cheese,
1 Cup Shredded Mozzarella bread crumbs and Italian seasoning.
Cheese 5. Using your hands mix until evening combined.
1/3 Cup Grated Parmesan 6. Shape the mixture into 2 inch balls and palce on the baking
Cheese sheet.
1/2 Cup Panko Bread Crumbs 7. Bake the meatballs for 20 minutes or until golden brown.
1 Tbsp. Italian Seasoning
Nutrition Facts
Makes 5 servings, per serving:
Calories: 400
Nick Bare Fitness
SWEET POTATO
Loaded Nachos
Prep Cook Ready in

3 Large Sweet Potatoes, 1. Pre-heat oven to 425 degrees. Spray a baking sheet with non-
Peeled stick cooking spray.
1 tsp. Paprika 2. Peel and splice the potatoes (thin).
1 tsp. Garlic Powder 3. In a bowl, toss the chips with olive oil, paprika and garlic
1 Tbsp. Olive Oil powder. Spread evenly on prepared pan. Bake for 15 minutes
1 Can Refried Beans and use a spatula to flip the chips. Bake for another 10
1 Can Sweet Yellow Corn minutes.
1 Can Black Beans 4. Take chips out, and add all the toppings over the chips.
1/4 Cup Cilantro Return to the oven until cheese melts for another 10 minutes.
1 Tomato, Diced 5. Serve warm.
1/4 Cup Onion, Chopped
1, 1/2 Cup Shredded Cheese
Nutrition Facts
Serves 6, per serving:
Calories: 378
Nick Bare Fitness
Chicken mango
Salsa Tacos
Prep Cook Ready in

3 Chicken Breasts 1. Tenderize chicken breasts so that they are 1/2 inch thick.
1 Mango, Diced Cover in chili lime seasoning and grill until cooked through.
1/4 Cup Cilantro 2. Dice up a mango into 1/2 inch pieces and mix in with cilantro
2 Tbsp. Lime Juice and lime juice.
1/2 Cup Greek Yogurt Ranch 3. Place Torfilla on plate and add chicken, mango cilantro
Dressing mixture and top with ranch dressing.
2 Tbsp. Chili Lime Seasoning
6 Tortillas
Nutrition Facts
Makes 3 servings, per 2 tacos:
Calories: 529
Nick Bare Fitness
Sour Patch
Grapes
Prep CHILL Ready in

5 min WHEN NOT CONSUMED 5 min
1 Bag of Green Grapes 1. De-stem grapes and place in strainer.
3 oz. Package of Sugar-Free, 2. Lightly rinse grapes with water and then transfer them into a
Lime Jell-O Mix gallon size ziplock bag.
3. Pour about 3/4 of the Sugar-Free Jello-O Mix into the plastic
bag.
4. Seal and shake until all grapes are evenly coated.
5. Serve immediately, or store in the refridgerator until ready to
serve or later use.
Nutrition Facts
Per Cup of Grapes:
Calories: 80
Nick Bare Fitness
Fresh Red
Powerhouse Juice
Prep Juice Ready in

5 min 5 min 10 min
3 Beets 1. Wash all ingredients before adding to a juicer.
2 Oranges 2. Add ingredients to juicer.
6 Stalks of Celery 3. Store in the refridgerator in individual bottles or in large
5 Large Carrots bottle.
1/2 inch Piece of Raw Ginger 4. Makes 5-6, 8 oz bottles.
Root
3, 1/2 inch Pieces of Raw
Turmeric Root
Nutrition Facts
Per 8 oz cup:
Calories: 80
Nick Bare Fitness
Fresh GREEN
Powerhouse Juice
Prep Juice Ready in

5 min 5 min 10 min
2 Cucumbers 1. Wash all ingredients before adding to a juicer.
1 Cup Pineapple 2. Add ingredients to juicer.
2 Kiwis 3. Store in the refridgerator in individual bottles or in large
6 Stalks of Celery bottle.
1 Lemon 4. Makes 5-6, 8 oz bottles.
3 Cups of Kale
2 Cups of Spinach
1/2 inch Piece of Raw Ginger
Root
3, 1/2 inch Pieces of Raw
Turmeric Root
Nutrition Facts
Per 8 oz cup:
Calories: 80
Nick Bare Fitness
PROTEIN POWERHOUSE
Smoothie Bowl
Ready in
10 min
2 Scoops Protein Powder 1. Star by adding the Protein Powder, Cacao Powder and
Whey, Vegan or Both! Flaxseed to a bowl.
1 Tbsp. Cacao Powder 2. Add the Milk/Almond Milk and mix until a thick consistency. It
1 Tbsp. Flaxseed should be between a paste and a pudding. You can add or
1/2 Cup Milk/Almond Milk subtract the amount of liquid based off personal preference
1 Tbsp. Peanut Butter of consistency.
1 Tbsp. Honey 3. Top with peanut butter, honey, unsweetened coconut flakes
1 Tbsp. Cacao Nibs and cacao nibs.
2 Tbsp. Unsweetened 4. Slice the banana and place on top with the other toppings.
Coconut Flakes 5. You can either mix it all together or keep the toppings on top
1 Banana (sliced) to grab a little bit of everything with each bite.
Nutrition Facts
Calories: 810
Nick Bare Fitness
PROTEIN BANANA
Bread
Prep COOK Ready in

1 cup Almond Flour 1. Pre-heat oven to 350 degrees F.
2 Tbsp. Coconut Flour 2. Melt butter, then add the rest of the ingredients to a bowl.
2 scoops Vanilla Whey Protein 3. Mix all ingredients until blended well and the bananas are
Powder mashed.
2 Tbsp. Light Brown Sugar 4. Transfer to greased/oiled bread pan.
2 Tbsp. Kerrygold's Butter 5. Bake for 35-40 minutes
1 Egg 6. Let cool, slice and enjoy.
1 tsp. Vanilla Extract
1 Tbsp. Cinnamon
1/2 Cup Milk
2 Ripe Bananas
1 tsp. Baking Soda
Nutrition Facts
Serves 6, Per serving:
Calories: 275
Nick Bare Fitness
BEEF & POTATO
Mash Up
PREP COOK Ready in

1 large Gold Potato 1. Cook your ground beef, season as necessary, and put to
7 oz Ground Beef the side.
1 Tbsp. Beef Tallow 2. Microwave your potato for 7 minutes, and dice.
Salt and Pepper 3. Cook the potato pieces in the beef tallow, over high heat,
2 Tbsp. Hummus until the potatoes brown.
2 Tbsp. Tzatziki 4. Add your beef and cook for an additional 5 minutes
2 Tbsp. Primal Kitchen's BBQ 5. Top with hummus, tzatziki, BBQ ranch dressing and
Ranch Dressing ketchup
1 Tbsp. Ketchup 6. Enjoy the mash up!
Nutrition Facts
Calories: 890
Nick Bare Fitness
CHICKEN PAD
Thai
PREP COOK Ready in

Brown rice pad thai noodles 1. Start by cutting your chicken breast into 1/2 inch pieces
2 Chicken Breasts and cook over the stove top until 3/4 way done.
1/2 Yellow Onion, Diced a. Salt and pepper for taste.
1 Tbsp. Olive Oil 2. Remove from the stove and set aside the chicken.
1/4 Cup Coconut Aminos 3. Add the olive oil and onions. Cook the onions until
2 Tbsp. Peanut Butter brown and soft.
1 Tbsp. Red Wine Vinegar 4. Add coconut aminos, lime juice, peanut butter, red wine
1 Tbsp. Honey vinegar, honey and fish sauce.
2 Tbsp. Fish Sauce 5. Simmer until peanut butter melts in and the sauce starts
1 Lime, Juiced to thicken.
Green Onion, Chopped 6. Add the chicken to the sauce and cook for an additional
1/4 Cup Peanuts 5 minutes.
Sesame Seeds 7. Cook your brown rice pad thai noodles.
Salt and Pepper 8. Top the noodles with the sauce/chicken mixture,
chopped green onion, peanuts and sesame seeds.
Nutrition Facts
Calories: 815
Nick Bare Fitness
CHUNKY MONKEY
Protein Smoothie
Ready in
10 min
1.5 Scoops Vanilla or Peanut 1. Add all of the ingredients to a blender and blend until
Butter Whey Protein Powder smooth!
1 Tbsp. Peanut Butter 2. Top with Raw Cacao, Cacao Nibs or Oats.
1 Tbsp. Honey 3. Enjoy!
1/2 Cup Oatmeal
1 Frozen Banana, Chopped
1 Tbsp. Raw Cacao Powder
1 Tbsp. Flaxseed, Ground
Nutrition Facts
Calories: 711
Nick Bare Fitness
LOw-CARB BURGER
In A Bowl
PREP COOK Ready in

12 oz Ground Beef Burger Sauce: 1. In a medium skillet, cook ground beef & break it up
2 Small Heads of Romaine 4 Tbsp Avocado as it cooks. Add in garlic powder, worcestershire
Lettuce Oil Mayo sauce, olive oil and salt & pepper. Continue to
1.5 Cups Cherry Tomatoes 1/2 Cup Ketchup cook until the meat is fully browned. Once cooked
1/2 Cup Dill Pickle Chips 1 tsp White Vinegar through, remove the meat from the heat & drain
1 Cup Sliced Red Onion 1 tsp Dried Minced any excess grease. Set aside.
4 Slices of Bacon, Cooked & Garlic 2. In a medium size bowl or plate, layer the chopped
Chopped 2 tsp Dried Minced romaine, meat, tomatoes, pickles, onion, cheese,
1/2 Cup Shredded Cheddar Onion and bacon.
Cheese 3. For the burger sauce, combine all ingredients into
2 Tbsp Garlic Powder a small mixing bowl and mix until fully combined.
Salt and Pepper to Taste Drizzle over salad & store any remaining/extra
1 Tbsp Olive Oil sauce covered in the fridge.
1 Tbsp Worcestershire Sauce
Nutrition Facts
Calories: 653
Nick Bare Fitness
SWEET CHICKEN
And Coconut Rice
PREP COOK Ready in

2 Chicken Breasts Coconut Rice: 1. chop raw chicken & place in large, gallon plastic
1/2 Cup Honey 2 Cups Jasmine bag. Add the marinade: honey, olive oil, coconut
1 Tbsp Olive Oil Rice aminos & garlic. Shake until combined and
1/4 Cup Coconut Aminos 2 Cups Canned marinate in fridge for at least 1 hour.
2 Tbsp Minced Garlic Unsweetened 2. After marinating, slide chicken & pineapple chunks
2 Cups Pineapple Chunks Coconut Milk onto skewers. Place skewers on grill or in a skillet
Sesame Seeds 1 Cup Water over stovetop and cook until fully cooked through,
Optional: Sweet and Sour 2 Tbsp Light Brown rotating halfway through.
Sauce Sugar 3. While the chicken is cooking, prepare rice. You can
12 Cup Chopped use a stovetop or rice cooker, but sub coconut milk
Green Onion for 2/3 of liquid & stir in 2 TB of brown sugar.
4. Once the chicken is cooked, serve over rice &
drizzle sweet and sour sauce over top. Garnish with
green onion & sesame seeds.
Nutrition Facts
Calories: 827
Nick Bare Fitness
SALMON
Sushi Bowls
PREP COOK Ready in

1 Cup Sushi Rice (rinse Pickled Carrots 1. Start the pickled carrots. In a bowl, whisk together the
before making) 1 Large Carrot, vinegar, sugar & salt. Add the julienned carrots to the
1 Salmon Filet Julienned bowl and allow them to soak while the rest of the meal is
1/2 Tbsp Olive Oil 1/4 Cup Rice being prepared.
1/2 Cucumber, Sliced Vinegar 2. Prepare sushi rice according to packaging instructions.
Green Onion, Chopped 2 Tbsp Sugar Set aside.
Pickled Carrots 1/4 tsp Salt 3. Brush olive oil onto salmon filet & season with salt and
Edamame Beans pepper. Bake at 400 degrees for 20-15 minutes, or until
Sesame Seeds salmon is full cooked. For a crispier filet, broil for 2
Salt & Pepper minutes at the end.
1/2 Avocado 4. Slice cucumbers and chop green onion.
1/4 Cup Coconut Aminos 5. Time to assemble! Spread rice onto bottom of bowl. On
Optional: Spicy Mayo top, add carrots, coconut aminos, avocado, edamame
beans, cucumber, and salmon filet. Top with sliced green
onion and sesame seeds.
6. Optional: Top with spicy mayo
Nutrition Facts
Calories: 826
Nick Bare Fitness

NickBare S Cookbook 1.0

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BARE'S 33 recipes

FIT COOKBOOK 1.0

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Nick Bare Fitness

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Nick Bare Fitness

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