FLESH &VEGGIES
The smart dinner isn't exotic (crazy food combinations).
Colorful? YES!
Just the basics, no sauces,
gravies, fruit, sweet seasonings. That's where the fats
and empty carbs lurk.

Chicken breast segments sauteed in OEVOO*, set side. Then saute onions, garlic, hard veggies (like carrots), finally soft elements: kale, chard, zucchini or tomatoes. Add chicken, stir and heat, serve.

Does this look familiar? Pretty much like lunch, except NEVER eat starchy carbs at this hour (potatoes, bread, pasta, corn). Only protein and veggies, maybe some dairy.

If you're naturally very thin (ectomorphic) or a very hard gainer, then consider having a smoothie for dessert. See SAVORY.

Saute chopped onion and garlic in OEVOO, add chicken breast segments cook till almost done (it should separate easily when poked). Remove meat and set aside while you saute the vegetables having added more OEVOO. Gradually add soup, stock or broth. When heated, put the chicken back in to meld the flavors and heat uniformly. Season with freshly ground pepper and Bragg Liquid Aminos, maybe some cayenne pepper for zest and sprouts for garnish.

SALADS: I'm not going to tell youhow to make something so obvious and basic as a salad, but  they ARE muscle fuel. Please don't ever use the terrible iceberg lettuce. What a bunch of zero nutrition! Go for darker greens like Romaine lettuce, kale, chard, bok choy, spinach, Make sure the greens are clean and dry. The only salad dressing I recommend is OEVOO* and balsamic vinegar, maybe some ground pepper on top. Excellent.

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