Fuel Up with Intention and Create Healthy Eating Habits with Burn Boot Camp

Learning How to Put (And Keep) Nutrition First

Confidence and strength begin with the right fuel. A balanced diet not only supports energy levels during intense Camps (we’re looking at you, Metabolic Conditioning) but also aids in recovery and muscle growth. Incorporating a variety of whole foods, such as lean proteins, healthy fats, and plenty of fruits and vegetables, provides essential nutrients that not only enhance performance and your overall well-being, but make you feel great. Remember, what you eat is just as important as how you train, and simple, mindful choices can transform your health in a big way.

We understand life gets busy and nutrition can easily become the last thing on your mind. We’re here to help you prioritize yourself and your health—one meal, one supplement, one small win at a time. We’ve curated specific meal plans to help fit your busy schedule and match your goals. These unique plans are featured in our book, BURN: The Burn Boot Camp 5-Step Strategy for Inner and Outer Strength, where we also offer a variety of tips and tricks to healthy eating, a list of practical food swaps, and 50 detailed recipes that take no longer than 10 minutes to prepare.

Our Top Nutrition Tips for Mindful Eating

1. If you want to make permanent changes in your eating habits, it can be helpful to start with a few small changes rather than completely changing your diet. Keep a short three-to-seven-day food log to record what you’re eating in terms of nutrients and calories. By paying attention to your current eating habits, you can see if your current diet is lacking in anything and zero in on what changes you might need to make. Then for the next one or two weeks, you can make just one change in your diet that can lead to a big, lasting change.
2. Good nutrition starts with intentional grocery shopping. Write out your grocery list before grabbing your keys and heading to the store. We recommend organizing your list by aisle to make shopping efficient and avoid adding unplanned items to the cart.
3. Eating healthy and making mindful choices doesn’t mean exiling restaurants from your life. Protein-based entrees are usually your best bet. Chicken, steak, or seafood that is paired with a salad or roasted vegetables can help you hit your goals while still enjoying a sit-down restaurant with your friends and family.
4. Successful eating truly starts the night before. We recommend picking out what you’re going to eat for the day before the day even begins. Whether that means you’re meal-prepping every week, packing your lunch the night before, or simply taking a mental note of what you’re going to eat, this will help you make intentional, healthy choices to reach your goals.
5. Complexity is the enemy of execution. When it comes to planning and prepping your meals, pick out a protein and while that is cooking, prepare three sides. Place them in glassware to save for lunches and dinners throughout the week. Do this twice a week and you’re set!

Everyday Food Swaps

Food swaps are healthy substitutions that mimic higher-calorie, low-nutrition foods. Using these food swaps can help you be more mindful of what you’re putting in your body and feel more satisfied from your meal. Plus, one of the best parts of our food swaps is you won’t miss the original meal. To read our complete list of food swaps and ingredient alternatives, check out our book, BURN: The Burn Boot Camp 5-Step Strategy for Inner and Outer Strength.

Breakfast Swaps

1. Trade your half cup of granola for one cup of steel-cut or rolled oats. Oats have twice the whole grains and half the sodium. Plus, granola is usually loaded with sugar that can cause rapid spikes in blood sugar levels, making you feel fatigued throughout the day.
2. Swap three whole eggs with two egg whites and one whole egg. Eggs are an excellent source of protein and healthy fats. By mixing egg whites with whole eggs, you can help balance your fat intake while still getting protein.
3. Switch out your breakfast sausage links with lean ground turkey. This trade removes the added preservatives and sodium found in pork sausage. Pro tip: season the ground turkey with fennel, paprika, garlic, sage, and pure maple syrup to get the breakfast sausage flavor.

Lunch Swaps

1. Instead of getting a turkey and cheese sub, opt for turkey lettuce wraps instead. By removing the over-processed cheese and white sub roll and supplementing them with fresh veggies instead, you can add extra fiber for far fewer calories.
2. Replace your peanut butter and jelly sandwich with an apple butter and strawberry sandwich. You can even opt for an Ezekiel English muffin. We promise it will be just as satisfying, but without the added preservatives, oils, and sugar.
3. If you usually pack a salad for lunch, try switching out your ranch dressing and croutons for nuts, seeds, grilled chicken, and vinaigrette. Not only will this add protein, but it will taste just as great – if not, better.

Dinner Swaps

1. Trade your spaghetti noodles for spaghetti squash. Spaghetti squash and meatballs are a nutrient-rich alternative to pasta. You can also make your meatballs out of ground chicken or turkey for a leaner option.
2. If chicken nuggets are often requested for dinner, try creating coconut-crusted chicken fingers for the family instead. Ditch the heavy breading and unhealthy fats with lean tenders coated in egg whites and “breaded” with coconut flakes and crushed almonds.
3. Replace the classic chicken with fried rice meal with chicken and cauliflower “fried rice”. Cauliflower is the perfect rice substitute and will taste just like the original recipe with some coconut aminos, eggs, and stir-fried veggies.

Choosing the Right Supplements

You’ve got big fitness goals and Burn Boot Camp supplements can make it easier than ever to reach them. Supplements, like Creatine and Collagen, can be a valuable addition to your fitness journey, especially when paired with a nutrition plan that works for you. We’ve got you covered, from Afterburn protein powder that’s packed with over 20 grams of protein per serving, to Replenish that helps you stay hydrated after even the toughest Finisher.

Remember, supplements should complement a balanced diet, not replace it. The foundation of your health and fitness still lies in the foods you eat. With the right approach, supplements can enhance your performance and help you achieve your goals more effectively.

10-Minute Recipes

BURN is packed with practical and nutritious meals that you can prepare in 10 minutes or less. We’ve included everything from how many grams of protein per serving to optional ingredients to make your meals even more unique. There are 50 incredible recipes you’ll get when you read our book, but we’re giving you a sneak peek at some of our delicious meals in the meantime.

We understand that even 10 minutes can be hard to find some days. We’ve created a meal service that not only makes your life more efficient and helps you save time, but also helps you fuel your body with healthy, chef-curated ingredients. Burn Boot Camp Meals are specifically tailored with the proper nutrition to build lean muscle so you can see and feel the results of your hard work in Camp. All under 500 calories, with an average of 34 grams of protein, Burn Boot Camp Meals will help get you to your goals.

Cinnamon Oat Muffins

Ingredients:

• Vegetable oil spray
• 1/4 cut rolled oats
• 1/2 scoop Afterburn vanilla protein powder
• 1 teaspoon almond butter
• 1/4 cup water
• Ground cinnamon

Recipe:

1. Spray a single-serving muffin cup with vegetable cooking spray. Preheat the oven to 350 degrees Fereinheit.
2. In a small bowl, combine all the ingredients, including cinnamon to taste, and mix well.
3. Pour into the prepared muffin cup and bake for 12 minutes.

Nutrition:

• 164 calories
• 15 grams protein
• 17 grams carbohydrates
• 5 grams fat

Goat Cheese Omelet

Ingredients:

• Vegetable oil spray
• 1 cup egg whites, lightly beaten
• 1 well-packed cup spinach
• 1 ounce goat cheese

Recipe:

1. Spray a small skillet with vegetable oil spray and heat over medium heat.
2. Add the egg whites and cook until lightly set.
3. Add the spinach, then the goat cheese, over the egg whites. Continue to cook until the egg whites are set.
4. Fold the omelet in half and serve.

Nutrition:

• 234 calories
• 34 grams protein
• 2 grams carbohydrates
• 9 grams fat

Afterburn Pancakes

Ingredients:

• Vegetable oil spray
• 1/4 cup rolled oats
• 1/4 cup plain fat-free Greek yogurt
• 1/2 scoop Afterburn vanilla protein powder
• 1/2 cup egg whites
• Optional: Pinch of ground cinnamon or 1/4 teaspoon pure vanilla extract
• Optional: Pure maple syrup, for serving

Recipe:

1. Spray a 10-inch skillet or griddle with vegetable oil spray.
2. Combine all the remaining ingredients in a small bowl and mix well.
3. Heat the prepared pan over medium heat.
4. Spoon the batter onto the skillet to form two or three small pancakes and cook on each side until lightly browned.
5. Serve with maple syrup, if desired.

Nutrition:

• 229 calories
• 33 grams protein
• 18 grams carbohydrates
• 2 grams fat

Chicken and Cauliflower “Fried Rice”

Ingredients:

• Vegetable oil spray
• 1/4 cauliflower head
• 1 cup chopped broccoli
• 1/4 cup chopped onion
• 1 large egg, beaten
• 4 ounces cooked chicken
• 2 tablespoons coconut aminos

Recipe:

1. Spray a 10-inch skillet with vegetable oil spray.
2. Pulse the cauliflower in a food processor until it forms a “rice” consistency.
3. In the prepared skillet, combine the riced cauliflower, broccoli, and onion.
4. Sauté over medium heat until soft. Add the egg and cook until set, stirring well.
5. Add the chicken and coconut aminos.
6. Heat throughout and serve.

Nutrition:

• 332 calories
• 40 grams protein
• 23 grams carbohydrates
• 9 grams fat

Lean Spaghetti and Meatballs

Ingredients:

• 1 medium-size spaghetti squash
• Olive or avocado oil
• Salt and freshly ground black pepper
• 4 ready-to-cook prepared meatballs
• 1/4 cup marinara sauce

Recipe:

1. Preheat the oven to to 400°F.
2. Slice the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle with a little olive or avocado oil and season to taste with salt and pepper.
4. Place, cut side down, on a baking sheet and bake at 400°F until the squash can be shredded with a fork, about 40 minutes. Measure out 1 cup of shredded squash for use in this recipe.
5. In a small skillet over medium heat, brown the meatballs until cooked through. Add the marinara sauce and toss well.
6. Serve meatballs and marinara over the squash.

Nutrition:

• 360 calories
• 34 grams protein
• 18 grams carbohydrates
• 17 grams fat

Coconut-Crusted Chicken Fingers

Ingredients:

• Vegetable oil spray
• 1/4 cup egg whites, slightly beaten
• 1/4 cup unsweetened coconut flakes
• 1/8 cup finely chopped almonds
• 4 ounces chicken tenders

Recipe:

1. Preheat the oven to 425°F. Spray a baking dish with vegetable oil spray.
2. In a shallow bowl, combine the coconut flakes and almonds.
3. Dip each tender into the egg whites, then roll in the coconut mixture to fully coat the tenders.
4. Place the tenders on the prepared baking dish. Bake until crispy and cooked throughout, about 30 minutes.
5. Serve with a steamed vegetable side dish or baked sweet potato.

Nutrition:

• 270 calories
• 39 grams protein
• 7 grams carbohydrates
• 19 grams fat