Please keep in mind that this is the MasterMeals plan that works best for me. Also, there will be times when I vary the structure of the meals without varying the calories to keep true to the principles behind MasterMeals.

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Spicy Chicken and Rice

Consists of range-fed chicken breast, 6oz; 2/3 cups cooked organic brown rice; 1 cup cooked mixed veggies with 1 teaspoon coconut oil; 1/3 yam; spices to taste. I tend to like things spicy, so jalapenos and things that go ‘crunch’ are favorites of mine. The key to this recipe is the simplicity of it. I highly recommend a rice cooker. This $20 piece of kitchenware is one of the best investments I’ve ever made. I cook my organic brown rice in organic (no MSG) chicken broth, spices and water. The chicken is cooked in a bit of coconut oil, one of the healthiest fats you can consume in my opinion. Just cook with it once and then leave the skillet out overnight. The next day you can literally clean the skillet with one swipe of a paper towel. Try that with butter or lard!

Beef and Vegetables

Mixture of 6 oz of cubed range-fed (hormone-free) lean beef; 2 cups mixed veggies cooked in 1 teaspoon coconut oil; spiced to taste. There’s nothing like coconut oil and/or olive oil to bring out the flavor of organic veggies. Why organic? Simple—MSG (found just about everywhere) is in a class of substances known as excitotoxins. The FDA has known for 20 years that excitotoxins are addictive, stimulate the appetite, cause severe side effects, but they have economic reasons to keep them well-hidden within substances like Aspartame or in the generic catch-all phrase, “Natural Flavors.” Yeah…that’s what “natural flavors” usually means—naturally horrid for your health. Stay away—it makes a huge difference, trust me.

Jon’s Tuna Concoction

Once again, my fetish for coconut oil rears its head. I made this up one night while trying to figure out how to get a tuna sandwich to be higher in fat and calories to make my MasterMeal strategy work. So, out came the coconut oil—and boy, does this taste great! I take one small can of tuna (solid white Albacore in water) mixed with celery, a bit of Granny Smith Apple, some non-fat yogurt, 1 teaspoon Miracle Whip Lite (not the ideal food, but there’s very little in the recipe), and dill relish. I rinse the tuna with pure water to remove excess sodium, and then rinse the can and lid before tossing it in the garbage. I know, you’d think everyone would know this trick, but they don’t…so I’m sharing it with you. Yes, you can eat tuna and not let the entire neighborhood know about it. Then I toast 2 slices Ezekiel Bread on high heat in a skillet with 1 tbsp coconut oil. This only takes a minute or two. I move the bread around so it almost fries from the heat as it soaks up the oil. Then spread, chop in half, and enjoy. This takes a whopping 5 minutes to fix (sometimes I nix the apple and celery and just go with the dill and mayo.)

Fish And Yam

This is another quick fix that works out great for me. I take a package of frozen salmon patties that have nothing in them but salmon and some spices. I put a bit of real butter on this (not much) and some olive oil. I have yams cooked up ahead of time, and I simply add that to the meal. All I put on the fish is a bit of natural tartar sauce. It takes 5 minutes in the microwave to have a great fish dinner.

Mushroom Chicken And Rice

You may notice a ‘carb theme’ in my MasterMeals nutrition plan: I stick to only a few complex carb sources. Water carbs (veggies) and Sugar carbs (fruits, some dairy) are kept low. I do not tolerate carbs in high quantities, and my body seems to prefer the basics: organic brown rice, yams, some grains like millet and amaranth, Ezekiel Bread, some spelt flour and veggies. I vary from this only rarely. I enjoy eating on a system rather than trying to vary my foods every single day. Just works for me. This recipe involves cooking free-range chicken breast in an organic mushroom base (sorta like a soup) along with real mushrooms and various veggies chopped up in the organic brown rice. Again, it’s all mixed together; about 6oz chicken, cubed, 2/3 cup cooked brown rice, and around a cup of veggies. The infamous coconut oil or olive oil rounds out the fats for a nice 500-ish calorie MasterMeal.

Spicy Egg and Chicken Burrito

Ezekiel Bread now makes tortillas…and there was much rejoicing. Also, LaTortillaFactory.com makes a nice low-fat (not that it matters) and low-carb (matters) tortilla that’s freakin’ huge. Either will suffice for this. Take said tortilla and heat in a skillet with just a touch of olive oil to keep it from burning down your kitchen. I then take cooked chicken and rice (already with some veggies mixed in) and toss that on with 2 scrambled eggs. I use coconut oil or real butter to scramble the eggs, but I don’t over-do it. Mix in some salsa and a tbsp of sour cream, and you have a literal feast of a meal in minutes, assuming you pre-cooked your chicken. If you didn’t, and you’re in a bind, you can use canned chicken as long as it’s white and without junk in it (MSG or oils). No where near as good, but it will work in a pinch. The trick is keeping it all in the tortilla…a bit of a challenge, but worth the effort.

Chicken Caesar Salad

Caesar Cardini did you a favor in 1924 when he came up with the rather egocentrically titled “Caesar Salad.” I can hear the low-fat, cholesterol-equals-death freaks screaming from Dallas…”What about the fat and cholesterol?” Who gives a flip. First, and please everyone take notes…CHOLESTEROL IS NOT A FACTOR OF FAT. Your body produces 75-80% of it genetically in the liver. For most people, it’s completely harmless (don’t tell Pfizer this…they’re making billions by running scare tactic commercials during every sporting event known to man.) Funny thing…if you’re really concerned about cholesterol, a $4 bottle of niacin per month (give or take) under doctor’s supervision would do the trick without the nasty side-effects of statin drugs…you know, like memory loss and CoQ-10 depletion? No? You mean the statin commercials are not telling you this, or the fact that women over 60 live longer the higher their lipid levels are? Wow…why oh why would they lie? Don’t answer that…

Doctors, comment away, but I’ll swamp you with research. They’ve actually ‘tried’ to increase serum lipid levels using high-cholesterol foods like pure egg yolks to no avail. We consumed far more cholesterol foods 80 years ago with 1/30th the rate of heart disease. And please…don’t try “life expectancy increases” on ME, boy! The average person between 60 and 80 lives a whopping 6 months to 4 years longer over the past 100 years! On the other hand, processed carbs can cause rises in lipids. Hmmm.

Anyway, unless your doctor is telling you otherwise, you should be more concerned with inflammation than cholesterol if you’re worried about heart disease. Just my two cents…and this is not a medical forum, so please, don’t sue me, okay? Also, Mr. Cardini failed to make the ironic connection between his name and the fact that “Caesar” is notoriously Roman. Ha.

I enjoy a good CS, and all I do is make the dressing with more whites than yolks (calories, not cholesterol). Mix in cold chicken strips and call it a meal. Take a pass on the croutons (stale bread??) and opt for some crunch via healthy raw veggies. You can make this salad the size of your house if you want, just keep the chicken to the right amount for your MasterMeal plan (mine is about 6oz.)

The Grape Nuts Protein Trick

Simple Grape Nuts can be more than a snack…it can be a nice meal in a pinch. Remember that I use very little protein powder and things of that nature, but it’s nice to have an ultra-quick meal once or twice a week that’s a bit of a diversion without causing a problem with my nutritional plan. This recipe fits the bill. I take 1 serving of Grape Nuts (1/2 cup) and instead of using milk, I mix it with 2 scoops of Bomber Blend (my favorite protein powder, found at www.davedraper.com…I don’t make money off the endorsement, I just dig the product) in cold water. Be sure not to use too much water with Bomber Blend…it mixes so easily (spoon only) that about half a glass will do. This makes a small bowl of cereal that has a unique taste that I like, and works out to be isocaloric once I add 1 tbsp of cinnamon flavored Flax Seed Oil in. Trust me…tastes better than it sounds.

Coconut Full Strength Shake

Shawn Phillip’s new product, Full Strength, is just too good not to consume. Good, good for you, and wow…does it taste good on top of all that. Shawn doesn’t do anything half-way. Nada. His new shake is no different. I don’t make a dime off of the plug…but check out www.fullstrength.com and see if you can order some. Honestly, I don’t know…Shawn sent me some because I designed the identity for the product. Cool, eh? Well, what’s cooler is this recipe (remember, I’m over 200 pounds.) One package of vanilla Full Strength, 1 tablespoon of coconut oil (trust me), 1/4 cup organic blueberries, a blender and ice. Big shake, plenty filling, and totally yum-yum. Remember: as good as it is, don’t live on it. A few a week, or even one a day is fine…but rely on real food.