Precision Nutrition

5 Minute
Meals

John M. Berardi, PhD, CSCS

John K. Williams, PhD

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Table of Contents
Precision Nutrition in Five Minutes or Less...................................................................... 1
Breakfast Meals ................................................................................................................. 3
Scrambled Eggs and Greens......................................................................................... 3
Berry Oatmeal ................................................................................................................ 4
Reeses Oatmeal............................................................................................................ 5
Irish Blueberry Oatmeal................................................................................................. 6
Bran Porridge ................................................................................................................. 7
Chicken and Poultry ........................................................................................................... 8
Time-Saving Tip: Roast Your Chicken Breasts ............................................................. 8
Tex-Mex Chicken and Rice............................................................................................. 9
Fajita Chicken and Rice ...............................................................................................10
Quinoa Chicken ............................................................................................................11
Chicken with Chick Peas .............................................................................................12
Seafood.............................................................................................................................13
Pecan-Crusted Seared Salmon ...................................................................................14
Tuna Burgers ................................................................................................................15
Beef...................................................................................................................................16
Greek Burger, Foreman Style ......................................................................................16
Chili in a Flash ..............................................................................................................17
Side Dishes.......................................................................................................................18
Time-Saving Tip: Go on a Veggie Chopping Spree .....................................................18
Mediterranean Salad ...................................................................................................19
Grilled Peppers and Tomatoes....................................................................................20
Guacamole ...................................................................................................................21
Fruit Salad ....................................................................................................................22
Tabouli ..........................................................................................................................23
Bars, Snacks, and Shakes...............................................................................................24
Peanut Butter Fudge Bars ...........................................................................................24
Bedtime Snack .............................................................................................................25
The Super Shake..........................................................................................................26
Chocolate Peanut Butter Shake..................................................................................27
Peanut Butterscotch Shake ........................................................................................28
Almond Coconut Shake ...............................................................................................29
Mixed Berry Shake .......................................................................................................30
Strawberry Banana Shake...........................................................................................31
Apple Cinnamon Shake ...............................................................................................32
Apricot Yogurt Shake ...................................................................................................33
Ready, Set . . . Cook!........................................................................................................34