Lemon & Thyme Chicken




  • One 4-pound 8-ounce roasting chicken

  • 1 tsp freshly ground black pepper

  • 1/2 teaspoon salt

  • 2 large lemons

  • 6 garlic cloves, peeled

  • Six 4" fresh thyme sprigs or 2 teaspoons dried thyme leaves

  • Additional fresh thyme sprigs, to garnish

Cooking Instructions

Preheat oven to 350deg F. Sprinkle chicken cavities with 1/2 teaspoon of the pepper and 1/4 teaspoon of the salt. On work surface, roll lemons, pressing down slightly with heel of your hand, (go easy since I know you weight train, press lightly) until softened. With skewer or toothpick, pierce each lemon 15 times about 1" deep. Place pierced lemons, 5 garlic cloves and thyme into large cavity of chicken; place remaining garlic clove into small cavity. Truss chicken. Sprinkle chicken evenly with remaining 1/2 teaspoon pepper and 1/4 teaspoon salt. Place chicken, breast-side up, onto rack in large roasting pan; roast 2-2 1/4 hours, until chicken is cooked through and juices run clear when pierced with fork or meat thermometer inserted into thickest portion of thigh registers 180deg F. Remove from oven; let stand 10 minutes. Remove and discard skin from chicken and lemons, garlic and thyme from cavities; carve chicken. Serve garnished with additional thyme sprigs.

Serving Suggestions




Lemon-Thyme roast chicken can be served with almost anything! Brown rice and salad, garden vegetables with bolied whole potatoes, roast vegetables...use your imagination!




Peanut Butter Protein Bars


  • 2 scoops Chocolate Whey Protein Powder

  • 3 tbsp Peanut Butter, Smooth

  • 2 cups Oats

  • 5 Egg Whites

  • 3 Bananas, Medium

  • 1 ounce Honey

  • 4 ounces Skim Milk

  • 1.5 tsp Cinnamon

Cooking Instructions

Preheat your oven to 350 degrees F.

Place the oats in a blender or food processor and pulse until they reach a flour-like texture. Now place the oats in a mixing bowl and add in the cinnamon and chocolate whey protein powder. Next add in the peanut butter and mix thoroughly.

Mash your bananas and add them to this mixture, along with the honey and egg whites. Mix well. Finally, add the skim milk and mix again.

Pour batter into a 9x9 or 9x13 greased baking pan. You may also use a pan lined with parchment paper.

Bake for 15 to 20 minutes, or until a toothpick comes out clean from the center of the pan. Allow the bars to cool and then cut into 6 bars. You may also cut them into 8 servings if you prefer a lower calories, lower protein bar.

If using a 9x9 pan the bars with be a little thicker. Cooking time may vary.

Serving Suggestions




Makes 6 protein bars.



Tandoori Chicken

  • Tandoori-Spiced Chicken

  • 1 1/2 cups plain 2% reduced-fat Greek yogurt 

  • 2 tablespoons grated onion 

  • 1 tablespoon grated peeled fresh ginger

  • 1 tablespoon canola oil

  • 1 teaspoon ground cumin

  • 1/2 teaspoon ground red pepper

  • 1/4 teaspoon ground turmeric

  • 3 garlic cloves, minced

  • 4 (6-ounce) skinless, boneless chicken breast halves

  • 1/2 teaspoon salt

  • Cooking spray


  • 1. Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally.

  • 2. Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning after 7 minutes.




Protein Porridge:


To make porridge with water is really simple - all you have to do is use double the water that you do oats. I usually use 1/2 cup oats to 1 cup water and then cook over a low-medium heat on the hob in a saucepan. Once it's cooked just slowly mix in the protein powder and then fruit, peanut butter or any other extras you fancy!




Chilli Roasted Cod


  • vegetable cooking spray

  • 1 1/2 pounds fresh cod fillets (about 3/4-inch thick)

  • 1/2 teaspoon chili powder

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon salt

  • 2 tablespoons butter

  • 1/2 teaspoon ground cumin

  • juice of 2 limes



  • Heat oven to 450° F. Lightly coat a roasting pan with vegetable cooking spray. Arrange the cod fillets skin-side down.

  • Sprinkle the cod with the chili powder, oregano, and salt. Roast 5 to 7 minutes or until the cod is just opaque and flakes when tested with a fork.

  • Meanwhile, melt the butter in a small skillet over medium-low heat. Cook, swirling constantly, just until the butter begins to brown.

  • Add the cumin and lime juice and continue to cook, swirling, 1 minute longer.

  • Remove the cod from the oven. Drizzle the cumin-lime butter over the top.