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Health Template How To Screencast

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Easy Guide to Healthy Carbs (PDF)

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6 Guilt-Free Desserts from Ascent Protein

Mini Pumpkin Pies


½ cups Egg Whites
½ cup canned pumpkin
1 teaspoon Pumpkin Pie Spice
1/3 + 1T powdered baking stevia (or liquid to taste)
½ cup low fat ricotta
12 wonton wrappers
Fat free whipped cream or cool whip (optional but SO good and very low cal.)


Preheat oven to 350
Place one wonton wrapper in each greased muffin tin
Mix pumpkin, stevia, egg whites, PP spice, and ricotta
Distribute PP mix evenly into the 12 wonton wrappers
Bake for 15-18 minutes or until filling is set and wonton wrappers are golden brown.
Remove from oven and allow to cool or put in fridge to cool
When cooled, top with FF whipped cream or a dash of cinnamon
Each mini pie has 33kcal, .5F/4C/2.5P without whipped cream

Grilled Flank Steak with Chimichurri




1 1/2 pounds flank steak

1 tsp garlic powder

3/4 tsp ground cumin

1/2 tsp dried oregano

fresh ground pepper

1 1/4 tsp kosher salt

For the Chimichurri Sauce:

2 packed tbsp parsley, finely chopped (no stems)

2 packed tbsp chopped cilantro

2 tbsp red onion, finely chopped

1 clove garlic, minced

2 tbsp extra virgin olive oil

2 tbsp apple cider vinegar

1 tbsp water

1/4 tsp kosher salt

1/8 tsp fresh black pepper

1/8 tsp crushed red pepper flakes, or more to taste


Using sharp knife, lightly score the steak about 1/8 inch deep on both sides in a crisscross pattern at 1/2-inch intervals.

In a small bowl combine the cumin, garlic powder, oregano, freshly ground pepper and kosher salt. Season both sides of the steak with season spices.

For the chimichurri, combine the red onion, vinegar, salt and olive oil and let it sit for about 5 minutes. Add the remaining ingredients. Mix all ingredients together. (Note: this tastes best when you chop the onions by hand rather than in a food processor, not sure why but trust me)

Prepare the grill on high heat. Grill the steaks to desired doneness, about 3 to 4 minutes per side for medium-rare, turning steaks 1/4 turn after 1 1/2 minutes to form crisscross grill marks, if desired.

Transfer steaks to cutting board; let rest 5 minutes. Thinly slice steaks across grain.

Transfer to platter and top with chimichurri sauce.



5 cloves garlic

1/2 medium onion

1 lime

2-4 tbsp chiptoles in adobo sauce (to taste)

1 tbsp ground cumin

1 tbsp ground oregano

1/2 tsp ground cloves

1 cup water

3 lbs beef eye of round or bottom round roast, all fat trimmed

2 1/2 teaspoons kosher saltblack pepper

1 tsp oil

3 bay leaves


Place garlic, onion, lime juice, cumin, oregano, chipotles, cloves and water in a blender and puree until smooth.

Trim all the fat off meat, cut into 3-inch pieces. Season with 2 teaspoons salt and black pepper. Heat the pressure cooker on high (use saute button for Instant Pot), when hot add the oil and brown the meat, in batches on all side, about 5 minutes. Add the sauce from the blender and bay leaves, cover and cook on high pressure until the meat is tender and easily shreds with 2 forks, about 1 hour. (in my Instant Pot I cooked it 65 minutes). (If you’re making this on the stove, simmer it on low at least 4 hours, adding more water as needed to make sure it doesn’t dry out.)

Once cooked and the meat is tender, remove the meat and place in a dish. Shred with two forks, and reserve the liquid for later (discard the bay leaf). Return the shredded meat to the pot, add 1/2 teaspoon salt or to taste, 1/2 tsp cumin and 1 1/2 cups of the reserved liquid.

Cheesy Broccoli Caulirice Skillet


4oz roasted broccoli florets (I roasted in the oven on 400 for about 15 min until slightly brown (I didn’t use any oil because I like it kind of crunchy but you certainly could)
4-6oz cauliflower rice (steamed)
1/4 tsp each: salt, pepper, garlic powder, onion powder
Chicken broth or stock
Mustard of choice (I used stone ground garlic, but dijon would be awesome too)
1 oz. light cheese (I used TJ’s light 3 cheese blend-4gF, 8P per 1oz)
2T non fat greek yogurt
Shredded rotisserie chicken or any already cooked chicken (to fit protein allotment, I used 2oz cooked)


Heat a non stick skillet to medium heat. Add a bit of broth, caulirice, broccoli, and all seasonings to the skillet and stir to incorporate.
Stir in cooked chicken and greek yogurt. Once everything is heated through, add 1oz of the shredded cheese and stir just until cheese starts to melt then remove from heat.
Season with any extra salt or pepper if needed, transfer to a plate or bowl, and ENJOY!!

Mexican Chicken in the Pressure Cooker (or crock pot)


1.5lbs boneless skinless chicken breasts (I buy organic if I can find it)
1/2 stick greek “cream cheese” cubed into small pieces
2 cups macro friendly salsa or you can use 1 can of diced tomatoes and green chiles
1 T cumin
1 tsp chili powder
1 tsp onion powder
1.5 tsp sea salt


Place all ingredients in pressure cooker, place on sealing, and use the manual button for 12 min. Let it do it’s magic and when the timer is done it’ll beep. Hit the quick release and after the steam is released you can take the lid off, remove the chicken, shred and measure, then wisk the sauce to make sure it’s well combined. Add the sauce to the top of the chicken and whatever veggies you want to serve it with. This time I did zucchini noodles and steamed broccoli. Sometimes I add hot sauce or pickled jalapenos to the top. I’ll have my carbs on the side or use this as one of my meals without carbs.

You can also do this in the crock pot! Low for 5-6ish hours (Temp in chicken should read above 160)

RP Notes: 1.5lbs of boneless skinless breast is around 144g protein and minimal fat. The greek cream cheese is 16g protein and 12g Fat. I counted the protein from the cream cheese but not the fat since your template assumes 1-2g fat per ounce of raw meat and chicken has basically none. I personally divided this up into 8 meals at 18-20g protein per serving. (2.25oz cooked/shredded chicken per serving plus sauce-about 1/4 cup)

Cauliflower Grilled Cheese


170g frozen cauliflower rice, defrosted (heated) and SQUEEZE all of the extra water out with a few paper towels (really important step!)
Seasonings of choice (I added some white cheddar and bacon flavored seasoning from @flavorgod
2 T egg whites
1 piece of FF american cheese
1 laughing cow @laughing_cow_instagram (I used asiago)


After you’ve squeezed out the excess water from the caulirice, add your seasonings and egg whites and mix well.
Turn your pan on medium/high heat and once it’s hot add a bit of non stick spray.
Split the cauli mixture into two portions on the pan and form into squares.
Let it cook 5-7 min per side (if you try to flip too early you’ll have a mess on your hands!)
CAREFULLY flip to the other side.
Add 1/2 piece of cheese and half of the laughing cow wedge to each side and continue to cook for another 5 min or so.
Assemble the sandwich on a plate, add additional veggies or protein to meet your macros and enjoy!

Sandwich only: 11gP/0c/0F
As pictured: 18gP/0C/0F

RP Friendly Protein Chocolate Brownie/Cake/Dessert


2 Scoops UMP Chocolate Protein
12T Eqq Whites (184g)
1/2 cup canned pumpkin
2-4 tbsp Unsweetened Cocoa Powder (I like to use the dark chocolate cocoa powder and I use 3T typically)
1 tsp-1tbsp stevia powder or liquid stevia drops to taste* (or other sweetener of choice) *Taste the batter to make sure it is to your liking. I don’t add much stevia or it’ll taste bitter but the amount can vary widely on whether you use powder or liquid.
1/2 tsp Baking Powder
1 tsp Vanilla Extract (or other extract…I’ve used coconut, chocolate, almond, etc.)
1/4 cup almond milk


Grease 9×9 pan. Mix all ingredients, preheat oven to 400. Bake for for 16-20min or until set in the middle. 4 servings have approx: 102kcal, 2.4gF, 5g Net carbs, 16g P. You could try adding extra protein powder/egg whites to up the protein if you wanted or make protein frosting for the top. I adapted this recipe from one of my other choc cake recipes that had some coconut oil and flaxseed in it to help make it a little more moist but took that out for RP. It’s more like a brownie but it’s awesome with a little FF whipped cream or AMAZING heated up with some halo top on top if you get carbs and need a bit more protein.
Um…the batter is awesome too.

Instant Pot (or slow cooker) Balsamic Roast


2 pound beef sirloin roast (or pork sirloin roast)
1/2 tbsp olive oil
kosher salt, to taste
1/2 tsp garlic powder
1/2 tsp red pepper flakes
1/3 cup chicken broth
1/3 cup balsamic vinegar
1 tbsp Worcestershire sauce
1 tbsp honey


1. Place olive oil in bottom of instant pot and turn on to saute mode. Season the roast with salt, garlic powder and red pepper flakes. Place roast in bottom of instant pot and brown on all sides.
2. Mix together the broth, vinegar, honey, and worchestershire sauce and pour it over the roast. Change instant pot to manual mode and set for 60 minutes. Once the timer goes off, you can use natural release or manual release. Remove the roast, leaving the balsamic mixture in the bottom.
3. Turn the instant pot back to saute mode and let the balsamic mixture reduce by about half. Shred the roast with two forks. Pour reduced mixture over shredded meat.

Crock-pot instructions: Heat oil in large skillet and brown seasoned roast on all sides. Remove from skillet and place in crock pot. Pour broth, vinegar, honey, and worchestershire mixture over roast. Cover and cook on low for 6-8 hours or until tender. Once tender, remove the roast. Transfer the balsamic mixture to small saucepan and cook over medium high heat until reduced by half. Shred and serve as above.

Chicken Stir-Fry with Peanut Sauce


2 teaspoons dark sesame oil, divided
1 pound chicken cutlets, trimmed
2 cups broccoli florets
1 large red bell pepper, sliced
1/4 cup light coconut milk
2 tablespoons lower-sodium soy sauce
2 tablespoons creamy peanut butter
1 tablespoon Sriracha
2 teaspoons grated lime rind
1 tablespoon lime juice
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/4 cup unsalted cashews


Step 1
Heat a wok or large skillet over high heat. Add 1 teaspoon oil; swirl to coat. Add chicken; cook 1 minute on each side. Remove chicken from pan; cut into thin slices. Add broccoli and bell pepper to pan; stir-fry 4 minutes or until vegetables are lightly browned.
Step 2
Reduce heat to medium-high. Combine remaining 1 teaspoon oil, coconut milk, and next 7 ingredients (through cumin) in a small bowl, stirring with a whisk. Add chicken and coconut milk mixture to pan; cook 30 seconds. Sprinkle evenly with cashews.

Italian Seasoning Recipe


1teaspoon black pepper
2 teaspoons dried parsley
1 teaspoon dried oregano
1 teaspoon dried basil
1teaspoon garlic powder
1⁄4 teaspoon crushed red pepper
1 teaspoon crushed fennel seeds
1⁄2 teaspoon paprika
1 teaspoon minced dried onion
2 teaspoons salt

Egg Roll in a Bowl


1 pound lean ground meat (at least 90% lean-I usually use extra lean ground turkey)
Bag(s) of coleslaw mix and/or broccoli slaw (I sometimes do half & half)
Thinly sliced onion (one large onion will be more than enough for 2-3 bags of cole slaw mix
minced garlic cloves (3-5 per bag of cole slaw)
ginger, minced (1tsp per bag of cole slaw)
soy sauce or tamari (approx ⅓ cup per bag of cole slaw)
sesame oil (amount based on allotted fats for your meal)
Sliced green onions, for garnish
Rice (amount based on allotted carbs for your meal)
Broth (for cooking)


Brown the ground meat on low/medium heat in a non stick skillet and once cooked, divide into your containers. 1 pound =16oz.
Turn the heat up to med/high and once warm, add a little broth to the skillet. Add in sliced onions and let cook until they start to brown slightly, stirring occasionally. Add in the garlic and ginger and let cook for another minute.
Add a splash more broth if needed and add the cole slaw mix and soy sauce. Cook for about 3 to 5 minutes, until the cabbage has just begun to wilt but is still crunchy.
Divide the cooked cabbage/onion mixture into your containers.
If you need carbs for your meal, add the appropriate amount of cooked rice for your carb amount.
Add the appropriate amount of sesame oil to meet your fat needs.
Stir each container to mix the meat, veggies, rice, and oil together.
Top with sliced green onion and you are ready to go!
You can change the flavors up on this as much as you’d like, add hot sauce, etc.


Delicious recipes will be added periodically, so keep checking back! If you have a recipe that you love and would like to share it with the rest of the Tribe, send it to sarah@irontribefitness.com (make sure to include amounts for Proteins, Carbs and Fats)


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