Introducing the Burn the Fat, Feed The Muscle cheesy Mexican rice and chicken casserole! Unlike a lot of Mexican restaurant food, this home made recipe is healthy and will fit perfectly into the macros for a fat burning or muscle gaining diet.  The calories stay really low in this recipe by minimizing the oil, using low fat cheese and choosing boneless skinless chicken breast.

Regular brownies are loaded with refined sugar and gobs of butter. They usually have 280 to 320 calories per serving (a 2.5" square). Tom’s Burn The Fat Feed the Muscle brownies are high in protein with only 139 calories! Yes, he’s done it again - successfully cutting the calories of a classic treat in half!

What a treat this strawberry protein ice cream is on a hot summer's night! What a treat this is any time and any season, for that matter! If you're looking for a healthier alternative to high-fat, high-sugar ice-cream, you've come to the right place. This recipe has almost no fat, no added sugar, only 210 calories and nearly 30 grams of high-quality protein!

Low calorie beef stroganoff? Low fat beef stroganoff? Is that even possible? Isn't beef stroganoff  high in calories? Isn't beef stroganoff  known as a high fat comfort food? The traditional recipe is.  But not our Burn the Fat, Feed the Muscle beef stroganoff. Read on to see how we make this recipe healthier, with fewer calories and better macros (more protein!)...

Could there be anything more convenient than spending 5 minutes at night making your breakfast, sticking it in the refrigerator, then waking up the next day and your morning meal is done, ready and waiting for you? Well, maybe if someone else makes it for you, lol. But seriously, I think the only thing better in the early morning is when your overnight oatmeal is caffeinated!

Baked oatmeal is different because it's not like a creamy porridge, and it's not like oatmeal bread or a solid oatmeal bar either - it's more like the middle ground between the two. You can cut it with a knife, serve it with a spatula, and eat it with a fork. It takes longer to bake oatmeal, but try it just once, and you'll agree it's worth the time... especially this super-sweet, super-healthy, macro-friendly double berry baked oatmeal!

An Italian pasta bake recipe that has more protein than carbs? And it's super low in calories? How is that possible? If you've been following Burn the Fat, Feed the Muscle recipes, then you should be catching on to the calorie-reducing tricks by now: 1. Use less of the starchy carb. 2. Use more vegetables (fibrous carbs) 3. Use the leanest meat available. 4. Use reduced fat cheese. 5. Minimize oil. To bump the protein, in addition to using lean meat, you can also use a high-protein pasta...

Some people say baked oatmeal is like a breakfast "casserole." I'd go as far as describing my protein apple cinnamon baked oatmeal as being like "breakfast apple pie!" I do admit it, I'm an oatmeal [...]

You've heard of pumpkin pancakes. You've heard of protein pancakes. You've heard of pumpkin protein pancakes. You may even have heard of pumpkin protein mug cakes. But here is something maybe you haven't seen before: Pumpkin protein pancake mug cakes! Yes, this is a mug cake made with pancake mix. Protein fortified too. Best part: It's done in 80 seconds in the microwave...

This is the best lean and healthy sweet and sour pork recipe you will ever make at home. It blows away anything you would ever get at a fast food Asian take out joint, and it even matches or beats anything you would find at a high end Asian restaurant. Plus, pork tenderloin is so lean, the protein is as high as chicken breast and there's hardly any fat