Peak Physique Recipes Book

Nanuet, N.Y. (May 27, 2019) – Eating for maximum weight loss does not have to be boring or complicated. In this book, you will find a collection of recipes contributed by Peak Physique clients who have followed the plan and achieved real and lasting weight loss.


In order to eat for weight loss, you need to follow some basic principles listed below:

1. Eat a small meal every 2-3 hours
2. Base your meals around a protein source (see Yes/No list)
3. Aim to eat 4-6 small meals a day
4. Try not to eat too late at night
5. Consider using meal replacement protein shakes (1-2 per day)
6. Weigh, measure, and track your food using an application such as MyFitnessPal
7. Carefully read the labels of foods that you buy and abide by the recommended guidelines (see below)
8. Drink at least 64 ounces of water per day
9. Eat a small meal 30 minutes to 1 hour before exercising
10. Eat a small meal and take BCAA's post-workout

It's important to understand how to read and interpret a nutrition label, so that you don't make poor choices.
1. Calories from fat should be less than half of total calories per serving.
2. Total carbohydrates should be equal to or less than total protein amount.
3. Sugars should be 5% or less of daily value.
4. Cholesterol and sodium should be less than 20% of daily value
5. Fat should be 5% or less of daily value.

High protein is ideal - If the protein amount is higher than the fat and calories combined, then the food is acceptable to eat.
Recommended Macros for a Typical Day
Protein: Equal or 1.5% of your body weight
Carbohydrates: 50-75 grams
Fats: 25-30 grams

Here is a favorite recipe of Steve and Eva Eckert, Owners of Peak Physique:
Sweet Potato Protein Muffins
Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a nutritious breakfast or as an after-workout snack. Servings: 12 Here's what you need:
1 cup almonds (or almond flour)
10 dates, soaked in hot water for 10 minutes
1 cup baked sweet potato, skin removed
1 cup vanilla flavored protein powder
3 organic eggs
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon baking soda
pinch of sea salt
Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.
Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.
Generously grease a 12-muffin tin with coconut oil. Divide the batter between the 12 muffin tins and bake for 15-20 minutes.
Nutritional Analysis: 134 calories, 6g fat, 107mg sodium, 10g carbs, 2.4g fiber, 9g protein

For information on how to get access to the book, visit the Peak Physique Facebook page at @PeakPhysiquePersonalTrainingBootcampAndBoxing, stop by the gym, or call them at (845) 893-6529.

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About Peak Physique
Peak Physique is a weight loss Boot Camp and Boxing gym for busy people that have not gotten results, or felt like they did not fit in anywhere else, and are sick of wasting time trying to figure things out on their own, while never putting themselves first.
Peak Physique will guide you step by step in your training, nutrition, and mindset, welcoming you into their unique Peak Freak culture, surrounding you with a support system of like minded freaks, to help keep you accountable, so that you are prepared for the journey up ahead, towards the future version of yourself that you have always wanted to be, with ultimate dream body goal results that will last a lifetime.
There are personal trainers, and then there are Peak Physique's Elite Fitness Professionals. Peak Physique's personal trainers are not just your everyday trainers, they live and breath through the exact guidelines, discipline, and morals, as that of which they instill in everyone they encounter.