Tyler McPeak

Buffalo Chicken Tenders or Wings

photo%283%29 Buffalo Chicken Tenders or Wings

Another weekly addition to my blog is there will be a healthy recipe of the week!  For this week it's the healthier version of buffalo style chicken that I will be having for the Superbowl..Give it a try!


3 chicken breast or 20 Wings
3/4 cup whole wheat flour
1 tbsp cayenne pepper
1 tbsp garlic powder
1/2 tspn salt
1/4 cup liquid i can't believe its not butter
1/2 cup franks red hot wing sauce


cut all fat off chicken breast, then cut chicken breast into preferred size strips. rinse off cold water then dry with paper towel, put the breast into a gallon size ziplock baggie
(if your going to do wings make sure to dry with paper towel)

add the flour,cayenne pepper,garlic,salt into the bag and shake the chicken until each breast or wing is covered in the flour mix

place the strips or wings on a baking sheet with aluminum foil sprayed with pam and place in refrigerator for 30-45 minutes (this allows the flow to stick to meat)

preheat oven to 375 for strips or 400 for wings
mix the wing sauce and butter together in a bowl and dip each piece and put it back on the baking sheet

once all are covered (you might need to make extra sauce) place in oven

strips cook for 25 minutes on 375
wings cook for 50-60 minutes on 400

I use fat free ranch for dipping sauce...enjoy!


Mass Gain Shake

The first few years of working out I didn't have much of an appetite to eat several times a day.  I even asked a few of the bigger guys at the gym if there was any type of supplement that I could take to increase my appetite because I was just not ever hungry.  Since I've been getting asked frequently how to overcome this and still be able to gain size I wanted to share one thing that allowed me to put on quality size quick once I started knocking the shakes down daily.  I would have 2-3 of these a day along with 2-3 whole food meals.

melted peanut butter cup shake 400 3 300x277 Mass Gain Shake

  • 2 scoops protein powder
  • 1 banana
  • 1 tbsp natural peanut butter
  • 8-10oz milk
  • 1 cup oats

I would blend it all together and chug it down.  Hope this helps out!


Lamb Burgers

Another recipe from Clean Eating Magazine!  If your a fan of Gyro's this is a great healthy alternative.

lamb 300x215 Lamb Burgers

Lamb Burgers



  • ½ cup nonfat plain Greek yogurt
  • ¼ cucumber, peeled, halved lengthwise, seeded and cut into chunks
  • 2 tbs coarsely chopped fresh dill
  • 1 tbsp fresh lemon juice
  • ½ small shallot, coarsely shopped
  • 8 oz 95% lean ground beef
  • 4 oz ground lamb, preferably lean
  • ½ tsp sea salt
  • ½ tsp fresh ground pepper
  • 2 whole wheat pitas, cut in half to make 4 pita pockets
  • 4 romaine lettuce leaves
  • 1 tomato diced


One:  Prepare tzatziki:  in a food processor, combine yogurt, cucumber, dill, lemon juice, and shallot.  Pulse to make a chunky sauce; set aside.

Two:  In a large bowl, combine beef, lamb, salt and pepper and mix gently.  Shape mixture into patties, about 4 inches long and ½ inch thick.

Three:  Heat grill to medium-high and lightly oil grate.  Grill patties to desired doness, about 3 minutes per side for medium.  During final minute toast both sides of pitas lightly on grill.

Four:  Place 1 lamburger in each pita pocket.  Add lettuce, tomato and tzatziki to each.

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Eggplant & Sausage Linguine

Taken from Clean Eating Magazine.  VERY TASTY!

Eggplant & sausage linguinephoto641 300x225 Eggplant & Sausage Linguine



  • Cooking spray
  • 1 ¼ lb. eggplant, cut into ¾ inch cubes
  • Black pepper to taste
  • 8 oz whole wheat linguini
  • ½ onion chopped
  • 8 oz. deli fresh, turkey sausage, casing cut open and meat crumbled
  • ½ tsp dried oregano
  • ¼ tsp red pepper flakes
  • 2 garlic cloves, chopped
  • 1 ½ cup chopped tomatoes
  • 1 tsp capers, rinsed and drained
  • 2 tsp red wine vinegar
  • 1/3 packed cup parsley, chopped
  • Sea salt to taste
  • ½ cup low fat ricotta cheese


One:  Preheat oven to 400 degrees F.  Coat a rimmed baking sheet with cooking spray; add eggplant in a single layer.  Coat eggplant with cooking spray and season with black pepper.  Bake for 20 to 25 minutes, until tender and lightly browned, stirring once or twice.  Remove from oven and set aside.

Two:  Meanwhile, cook linguine according to package directions. Drain and set aside

Three:  coat a large skillet with cooking spray and heat on medium-high.  Add onion and sausage and cook, stirring frequently, until sausage is cooked through, about 8 minutes.  Add oregano, red pepper flakes and garlic and cook for 1 more minute.  Add tomatoes and bring to a simmer, then reduce heat to medium.  Stir in eggplant and capers and simmer until thickened slightly, 5 to 7 minutes.  Stir in vinegar and all but 1 tbsp parsley.  Season with salt and black pepper.

Four:  return linguine to pot it was cooked in and place on low heat.  Immediately add eggplant-sausage mixture and mix well.  Divide among 4 bowls and top each with 2 tbsp ricotta.  Sprinkle evenly with remaining 1 tbsp parsley and serve.

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Peaches & Cream

If you have a sweet tooth like me and are looking for a healthy alternative to fix that this is a very tasty option.

photo611 225x300 Peaches & Cream

Ingredients :

  • Peaches
  • Fat Free Cool Whip
  • Lemon Juice
  • Brown Sugar Splenda

Directions :

  1. Pre-Heat oven 425 degrees
  2. place aluminum foil on baking sheet spray with pam
  3. cut the peaches in half and pit them
  4. put the peaches in a bowl and squeeze half a lemon and 2tbsp of brown sugar splenda. mix it all together
  5. bake for 30 minutes with cut side facing up
  6. once done sprinkle more brown sugar splenda if you like and add the cool whip and enjoy
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Chicken Salad (Buffalo Style)

photo59 225x300 Chicken Salad (Buffalo Style)Another one of Mark Dugdale's recipes that I love is this chicken salad.  This picture doesn't do it justice to how it tastes if your a chicken salad fan.  I ate this all weekend since I didn't workout and was only doing 30g of carbs this mixture you can make high fat or low.  Also how I measured it out was I cooked enough frozen chicken tenderloins to weigh out to five 6oz (cooked weight) meals before I mixed everything up.  Once I mixed everything up I distributed equally in plastic containers.

Ingredients -

  • chicken tenderloins or chicken breast
  • seasoning (i use salt free greek all purpose)
  • heritage fare buffalo sauce
  • 1 packet of shredded lettus
  • 1/2 packet cole slaw mix
  • 1.5 cups of Fage greek yogurt (fat free) *make sure to get the fage i used a different namebrand on sunday and it wasn''t as thick and was more watery which made the mixture watery.
  • chopped walnuts
  • 2-5 tbsp of macadamia nut oil or extra virgin olive oil


  1. boil frozen chicken for 30-35 minutes
  2. let cool off then weigh out how many meals it will make once it's cooled off break up into shredded pieces in a large bowl
  3. add seasoning to liking, add lettus and cole slaw, add chopped walnuts (i use about a half cup)
  4. add yogurt
  5. you can skip out on the oil as when i made my final mixture on sunday i used no oil but the first two batches i did. first one i used extra virgin and second i used macadamia nut oil...my favorite was mac oil but i wanted to lower my fat content back down on sunday.
  6. mix all together and distribute evenly in plastic containers and refrigerate
  7. once your ready to eat pour some of the heritage fare buffalo sauce (or other zero sugar condiments to add flavor) and mix up and enjoy. I also tried the zero cal bbq sauce on it and i didn't like it.  I tried some dijon mustard and didn't like that either.
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Buckwheat Pancakes

pancake 223x300 Buckwheat PancakesIngredients -

  • 2/3 cup Organic Buckwheat pancake mix
  • 3/4 cup skim milk
  • 1 tsp ground cinnamon
  • 2 egg whites
  • 1/2 tsp vanilla extract
  • sugar free syrup (i use hungry jack)

Directions -

  1. Pre heat skillet on med/hi
  2. mix all ingredients into a bowl until it's smooth and no clumps
  3. pour into skillet and flip once when its set up enough

you can also add other ingredients to the mix.. blueberries,chopped nuts etc. This batch makes about 4 pancakes.

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Beef/Pepper Onion Mix

Here is the first of many new recipes I'll be incorporating into my diet.  It's very simple to make.  All of the new recipes I'll be adding I got from IFBB Pro Mark Dugdale's DVD.photo551 225x300 Beef/Pepper Onion Mix


  • Beef Roast
  • Seasoning
  • Pepper/Onion Medley Frozen
  • Zero Calorie BBQ Sauce
  • Crock Pot

Directionsphoto57 150x150 Beef/Pepper Onion Mix

  1. Place beef roast in crock pot.  Add seasoning to liking (I use all sodium free) and I added fresh basil leaves on the top.  Add about 3/4 cup of water into the pot. Cook on low for 8hrs
  2. Once meat is done all you have to do is microwave the Pepper/Onion Medley for 8 minutes in a bowl adding 2 tbsp of water.
  3. Weigh the amount of beef your going to be having (I'll be having 6-7oz)
  4. Mix the peppers and beef together and add the BBQ sauce on top.

photo56 225x300 Beef/Pepper Onion Mix

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Jamie Eason’s Protein Bars

These protein bars are a great way to kill your sweet tooth and still stay healthy.  I suggest refrigerating them before you eat them.jamie eason workout 200x300 Jamie Easons Protein Bars

Chocolate Protein Bars.

Ingredients:jamie eason choc protein bars asm 300x200 Jamie Easons Protein Bars
  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

Lemon Protein Bars.

Ingredients:video jamie eason lemon protein bars asm 300x187 Jamie Easons Protein Bars
  1. Preheat oven to 350 degrees.
  2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
  3. Mix egg whites, Splenda, applesauce and water in a bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray 8x8 glass pyrex dish with non-stick butter spray.
  6. Pour ingredients into dish.
  7. Bake 23 minutes.

    Makes 16 squares, 2 squares per serving.

For her video on how to make these click here also you can find her other recipes there as well.

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Blueberry & Yogurt Pancake

photo102 225x300 Blueberry & Yogurt Pancake



  • 6 Egg Whites
  • 3/4 cup fiber one cereal
  • ground cinnamon
  • 6oz container of all natural Greek yogurt
  • blueberries


  1. Pre-heat skillet on stove top on med/hi
  2. Mix egg whites,fiber one, and ground cinnamon (to your liking) all in a blender
  3. Pour into skillet, wait for it to set up a bit and flip once
  4. Once done spread Greek yogurt on top along with blueberries
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