Also, post workout, if you are not near your 3 hour window for a meal, this is when you would take your protein shake with a banana. If you are close to your next meal time, you can either have your protein with the banana AS A MEAL...OR....do the protein shake as a supplement (if you are really hungry) AND EAT YOUR NEXT SCHEDULED MEAL AS NORMAL. It is up to you. Just listen to your body. It may take you some time to figure out what works best for you, but that is ok. :)

Here are some spices I use in my rotation: Cinnamon, cumin, cayenne, chinese white pepper, turmeric, fresh herbs like cilantro, oregano, basil, and thyme; black pepper, onion powder, garlic powder, sea salt, marjoram, cloves, tarragon, curry powder, cardamom, nutmeg, allspice.....mix things up! Cloves with red meat is amazing, lemon pepper chicken is light and fresh......eat well but don't eat boring. Make eating clean fun!

Jamie's Recipes are very tasty and you know your are getting the right serving sizes when you follow them. I made her pumpkin protein bars and they are million times tastier than store bought. I've made the turkey muffins. They are pretty spicy if you follow the recipe so I added a sugar free bbq sauce to cut it. Made the Italian turkey burgers and the fish in foil...all have been very delicious. I will say that I have never cooked this much and feel like I am cutting beggies constantly. I have a food processor with cutting attachments. I'm going to start slicing everything up after my grocer visits and putting them in tupperware to make it easier. I have two small children and don't want to loose time with them because I'm too busy cutting food up. My goal is to set aside one day for food prep for the week. If I were you, I'd pick a few recipes. Hope this helped. Good luck!