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Kick-StartRecipe Guide

Introductory Recipes For Beginners Who Are New To Dieting

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For those of you who are new to preparing your own meals, the idea of eating bland, boring “health” foods on a regular basis probably sounds grueling… And we couldn’t agree more!

That’s why Clark has compiled a collection of his all time favorite recipes that will allow you to transform even the most basic foods into flavorful meals that all men will love.

Clark’s Kick-Start Recipe Guide breaks through the stereotype that all diets are unappetizing by delivering over 10 of his most simple and convenient recipes for making even the healthiest T-boosting foods taste irresistible.

Weather it’s a low-sugar homemade sauce recipe or a simple combination of herbs and spices, Clark has included a wide variety of ways to up the flavor every food found on the Test Max menu.

By using this simple recipe cheat sheet, you’ll have the exact blueprint to making the best hormone-supporting foods appetizing and enjoyable as a beginner who is new to dieting, or as a pro-testosterone lifestyler who wants to reap all the benefits of following a hormone friendly diet without sacrificing any of the great taste.

TABLE OF TASTY CONTENTS:

1. Clark’s All Natural BBQ Sauce (for any protein source)

2. Grilled Salmon Teriyaki Marinade Recipe

3. Balsamic Walnut & Goat Cheese Spinach Salad

4. Tossed Breakfast: Clark’s Mushroom & Spinach Scramble

5. Man-Maker Chili

6. Green Apple Guacamole

7. Easy Oven Baked Sweet Potatoes

8. Three Bean Billy Jean: Clark’s Cold Bean Salad

9. Lemon Chicken Skillet

10. Simple Spiced Almonds

11. Peanut Butter Cup Smoothie

12. Pumped Up Pumpkin Pie Smoothie

13. Mocha Coconut Frappuccino Smoothie

14. Orange Julius Smoothie

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CLARK’S ALL NATURAL BBQ SAUCEINGREDIENTS:15 oz. (1 can) Natural Tomato Sauce3/4 cup Water1/4 cup Balsamic Vinegar2 teaspoons Mustard1/3 cup Raw Honey 2 tablespoons Natural Maple Syrup1 teaspoon Real Salt3/4 teaspoons Onion Powder1 teaspoon Smoked Paprika

INSTRUCTIONS:Add all ingredients to a medium sized saucepan and whisk together.

Bring to a simmer over medium/high heat.

Reduce heat to medium and let simmer for 15-20 minutes, or until sauce has thickened to desired consistency.

Let cool.

Store in an airtight container such as a sealable mason jar. This recipe will keep for several weeks in the refrigerator.

For best results, I add 2 tablespoons of this sauce onto my protein sources to switch things up a bit. After your meat is cooked, you can simply add a serving right on top. I think it tastes best over top of beef and chicken however you can add it your meatloaf or even your eggs!

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GRILLED SALMON TERIYAKI MARINADE RECIPESALMON FILLET INGREDIENTS:7 salmon fillets

MARINADE INGREDIENTS:1 large bottle low sodium soy sauce1/4 lb ginger (2-3 large ginger roots)1/2 cup minced garlic2 tbsp sesame oil2 tbsp rice vinegar2 tbsp natural honeySliced green onion to garnish

INSTRUCTIONS:Mix all marinade ingredients in large tupperware bowl

Chop salmon so it fits in and marinate for 1-3 hours

Broil skin up for 5 minutes

Flip and broil for 4 minutes, check doneness and broil more until desired temperature.

If your salmon is thinner it may broil faster. If this is your first time mak-ing it check your salmon after 2 minutes of being broiled skin down after flipping.

Be sure to spray your pan with non-stick cooking spray or your salmon will stick. When you’re cooking the salmon fillets, place the oven rack 3-4 inches from broiler, and turn broiler to high.

If you are going to be making this recipe with the intention of eating a single portion of it for lunch or dinner this week, prepare your salmon slightly more raw than you want it since the microwave cooks it addi-tionally. For example I like mine medium rare, so I cook it rare and just sear it on the outside.

Do not marinate the salmon for more than 3 hours or it will get too salty.

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This recipe should make you one large salad. If you want to enjoy this salad for a few servings, simply buy the ingredients in bulk. To simplify this recipe, skip the homemade dressing and just go with a low-fat dressing of choice.

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BALSAMIC WALNUT & GOAT CHEESE SPINACH SALADSALAD INGREDIENTS:8 ounces baby spinach, washed and dried3 ounces goat cheese, crumbled1/2 cup toasted walnuts1/2 cup craisinspepper to taste

BALSAMIC VINAIGRETTE:1 tablespoon Dijon mustard3 tablespoons balsamic vinegar5 tablespoons extra virgin olive oil1/4 teaspoon salt1/4 teaspoon pepper

INSTRUCTIONS:Place spinach, goat cheese, craisins, and nuts in a salad bowl. Whisk dressing ingredients together and drizzle over greens. Season to taste with fresh ground black pepper.

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TOSSED BREAKFAST: MUSHROOM & SPINACH SCRAMBLEINGREDIENTS:8 large eggskosher saltPepper2 tbsp. olive oil1 medium onion8 oz. cremini or white mushrooms4 c. spinach4 oz. Swiss (optional)

INSTRUCTIONS:In a large bowl, whisk together the eggs, 1 tablespoon water, and 1/2 teaspoon each salt and pepper.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the onion and 1/4 teaspoon each salt and pepper and cook, covered, stirring occasionally, until very tender, about 8 minutes.

Increase the heat to medium-high, add the mushrooms and cook, tossing occasionally, until golden brown and tender, 4 to 5 minutes.

Meanwhile, heat the remaining tablespoon oil in a 10-inch nonstick skillet over medium heat. Add the eggs and cook, stirring every few seconds with a rubber spatula, to desired doneness, 2 to 3 minutes for medium-soft eggs.

Add the spinach to the eggs and cook, folding it in, until beginning to wilt. Fold in the mushroom mixture and Swiss if desired.

This recipe will make 4 servings. So you can easily store this in a large glass tupperware dish and enjoy it for 3 additional mornings as well or enjoy this dish with the family on the weekend mornings. You can add slices of avocado or even fresh salsa to top it off.

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MAN MAKER CHILIINGREDIENTS:1.25 lbs. lean ground turkey (or lean ground beef)1 small white onion, diced1 bell pepper, chopped1 29oz. can tomato sauce1 15 oz. can black beans, rinsed and drained1 15 oz. can kidney beans, rinsed and drained1 14.5 oz. can diced tomatoes2 tbsp. chili powder1 tsp. ground cumin1 tsp. garlic powdersalt & pepper to taste

INSTRUCTIONS:Prepare crockpot by spraying well with cooking spray or lining with a crockpot liner.

Heat a large skillet over medium-high heat. Add diced onion to the skillet and cook for 1-2 minutes. Add the ground turkey to the skillet and cook until it is browned, making sure to break it up as you cook it.

Add the turkey and onion to the bottom of the crockpot. Add the remaining ingredients on top and stir well to combine.

Cover with lid and cook on high for 3 hours or low for 6-7 hours.

Serve and enjoy!

If you are going to be enjoying this recipe as lunch for the next few days, be sure to use seal-tight glass tupperware containers to ensure that your man maker chili on-the-go meal is leak-proof. You can also add slices of avocado or organic cheddar cheese to enhance the flavor.

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GREEN APPLE GUACAMOLEINGREDIENTS:3 ripe avocados, pitted and flesh removed1/2 large green apple, diced (about ¾ cup)1/4 cup cilantro, chopped1/2 jalapeño, small dice1 tbsp lime juice1/4 cup red onion, small dice1 tsp kosher salt

INSTRUCTIONS:In a bowl, mash the avocados with the back of a fork.

Stir in the apple, cilantro, jalapeño, lime juice, red onion and salt.

Refrigerate until ready to serve.

A serving of this guacamole should be able to fit into the palm of your hand, which is roughly 3-5oz. You can enjoy this recipe as a stand alone snack or add it on top of any meal! The fresh, lively flavors make for a perfect addition to fish, salad, breakfast and sandwich recipes.

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EASY OVEN BAKED SWEET POTATOESINGREDIENTS:5 Sweet potatoesCoconut oilSalt & pepper to taste

INSTRUCTIONS:Preheat oven and wash the sweet potatoes: Preheat oven to 375°F. Scrub the sweet potatoes well and pat them dry with a dish towel.

Oil them up: Prepare squares of aluminum foil for as many sweet potatoes as you are roasting. Melt 2 tbsp of coconut oil (or extra virgin olive oil) in a small glass cup in the microwave. Place each potato on a foil square and drizzle each with a little more than a teaspoon of melted coconut oil. Using your hands, rub the oil in a thin, even layer all over the potatoes.

Prick with a fork, wrap, and roast: Prick each sweet potato several times with a fork and wrap loosely in the foil. Be sure the foil is well-sealed. Place on a baking sheet and put them into the oven to roast.

Check for doneness: Depending on the size of your potatoes, it may take between 30 minutes to 1 hour for them to be done. Check at 30 minutes by squeezing one of the potatoes in a oven mitt protected hand and inserting a sharp knife or fork into the center. They should feel quite soft and the knife should easily glide all the way through. If not return to the oven and check again in 10 minutes.

Enjoy now or save for later: Enjoy your sweet potatoes in the many ways listed below or store them in the refrigerator for later. For storage, I leave them wrapped in their foil jackets on the counter until cool and then pop them into a plastic bag or glass container and put them into the fridge. They will keep for several days. Reheat in a microwave or toaster oven or use in recipes as needed.

Sweet potatoes are very forgiving and can roast at heats lower or higher than 375°F, so the most efficient way to cook them is to include them in the oven while you are cooking something else. If there isn’t room for a tray, just tuck them in here and there directly on the rack but be sure to wrap them in foil as they can ooze liquid as they roast.

If you don’t want to eat these as a whole potato, you can easily make a great tasting sweet potato mash. Simply peel away the skins after they’ve cooled down for about 20 minutes post cooking, place them in a large bowl, add 1 tablespoon of coconut oil, ¼ cup of 2% milk, and 2 tsp cinnamon and stir with a large fork to mash and combine.

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This dish makes for a perfect in between meal snack - You don’t even have to heat it up or prep this dish after you’ve made it!

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THREE BEAN BILLY JEAN: CLARK’S COLD BEAN SALADINGREDIENTS:15 oz. can red kidney beans15 oz. can garbanzo beans15 oz. can black beans3 roma tomatoes1/2 small red onion1 cucumber (I use English)1/2 cup fresh parsley1/2 cup fresh cilantro

DRESSING INGREDIENTS:Juice from 1 lemon (more to taste)1-2 cloves garlic, minced1 Tbsp. red wine vinegar1 Tbsp. olive oil (omit for oil free)Salt to taste

INSTRUCTIONS:Rinse and drain beans. Add to a large bowl.

Dice tomato and cucumber, finely dice red onion. Roughly chop herbs, stems removed.

Add to bowl.

In a small bowl, add dressing ingredients and stir to combine.

Pour dressing over salad and toss well.

Add more lemon juice, vinegar, or salt to taste if desired.

Can serve immediately, but best served after it chills in the fridge.

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To preserve the freshness of this recipe, add little lemon slices to the tupperware that you’ll be storing this in.

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LEMON CHICKEN SKILLETINGREDIENTS:3 tablespoons coconut oil6 chicken breasts, cubed Coupons3 lemons, juiced and zested1 1/2 cups vegetable broth1 tablespoon lite soy sauce1 tablespoon cornstarch4 tablespoons honey1/2 teaspoon poppy seeds1/4 cup green onions, diced

INSTRUCTIONS:Melt coconut oil in a large skillet over medium-high heat. Cut the chicken breasts into smaller pieces (it doesn’t have to look pretty) and add the chopped up chicken to the large stove top skillet. Cook until golden brown. Using a spatula, flip the pieces around every 2-3 minutes to ensure the chicken pieces evenly cook.

In a medium bowl, whisk together lemon juice, lemon zest, vegetable broth, lite soy sauce, cornstarch and honey. Drizzle over the cooked chicken. Turn heat to low, cover and cook until the sauce thickens. Sprinkle with poppy seeds and green onions. Serve and enjoy!

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SIMPLE SPICED ALMONDSINGREDIENTS:2 cups whole unsalted almonds1 teaspoon ground cumin1/4 teaspoon garlic powder1/4 teaspoon cayenne pepper1/2 teaspoon salt2 teaspoons olive oil1/4 teaspoon hot pepper sauce

INSTRUCTIONS:Toast the almonds in a dry skillet over a medium heat, stirring frequently, until fragrant, about 3 minutes. Transfer the almonds to a bowl.

In a small bowl, stir together the cumin, garlic, cayenne pepper and salt. Heat the oil in the skillet over medium heat. Stir the spices into the oil and cook, stirring until warm, about 30 seconds.

Add the almonds and cook, stirring frequently, until the nuts are warm and the spices are evenly distributed.

Add the hot pepper sauce and stir to distribute. Remove the almonds from the pan and allow them to cool before serving.

If you are going to be packing a serving of these with you while you’re on the go or at the office, you can simply use little sandwich bags and pre-bag your portions as shown in the image below. This way you will always have a grab-and-go portion of delicious fat-packed almonds to power your metabolism.

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PEANUT BUTTER CUP PROTEIN SMOOTHIEINGREDIENTS:2 tbsp of raw natural peanut butter (creamy or crunchy)2 teaspoons raw cacao powder1/4 cup of plain greek yogurt1/2 medium banana1.5 scoop chocolate protein powder1 cup unsweetened almond milk (skim milk or water as options)1/2 to 1 cup of ice - of course you can use more or less ice depending on desired thickness

INSTRUCTIONS:Simply add in the liquid ingredients into the blender. Next, add the yogurt, banana, peanut butter, protein powder and cocoa powder. Add in ½ cup of ice and blend for 30-45 seconds. If the smoothie is not as thick as you desire, add in a few more pieces of ice and blend again.

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PUMPED UP PUMPKIN PIE SMOOTHIEINGREDIENTS:1/2 medium banana1/2 cup rolled oats1/4 cup of vanilla greek yogurt2 tbsp raw (natural) maple syrup1/2 tsp sea salt2 tsp vanilla extract1/2 cup almond milk (unsweetened)1/2 cup organic pumpkin puree1 1/2 scoops of vanilla protein powder (optional)1/2 to 1 cup of ice - of course you can use more or less ice depending on desired thickness

INSTRUCTIONS:Simply add in the almond milk into the blender. Next, add all of the remaining ingredients into the blender and add ½ cup of ice to finish. Blend for about 30-45 seconds. If you want a smoother, creamier finished product, add in slightly more almond milk and blend for another 20 seconds. You can add in more ice (a few pieces at a time) and re-blend to thicken the smoothie up.

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MOCHA COCONUT FRAPPUCCINO SMOOTHIEINGREDIENTS:1 1/2 scoops chocolate protein powder 6 oz brewed cold coffee1/2cup full fat coconut milk1/4 cup plain greek yogurt1 tsp vanilla extract1 cup unsweetened coconut flakes1 1/2 scoops chocolate protein powderSugar free Reddi-Whip (optional for top) 1/2 to 1 cup ice (start with ½ cup and simply blend in more ice if you want to thicken it up)

INSTRUCTIONS:Add all ingredients into a blender with the liquids in first and blend on high until desired consistency is reached. Add a squirt of the Reddi-whip to top off your frappuccino smoothie if you’d like!

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ORANGE JULIUS PROTEIN SMOOTHIEINGREDIENTS:1/2 cup vanilla greek yogurt1/4 cup unsweetened coconut milk1/4 cup raw (all natural) orange juice (you can use the juice from 2 freshly squeezed oranges instead)1.5 scoop vanilla protein powder1/2 cup ice (or as much to reach desired thickness)

INSTRUCTIONS:Add all ingredients into a blender with the liquids in first and blend on high until desired consistency is reached.

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Master Test-Boosting Foods CatalogPROTEIN

FATS

ANIMAL-BASED

Crab

Clams

Shrimp

Mackerel

Sardines

SEAFOOD GAME MEAT VEGETARIAN

Chicken

Raw Nut Butter Walnuts Almonds Macadamia Nuts Cashews Avacado

Avacado Oil Sunflower Seeds Pumpkin Seeds Extra Virgin Olive Oil Coconut Oil Grass Fed Butter

Beef

Lamb

Organ Meat

Eggs

Duck

Bison

Quail

Venison

Elk

Pork

Whey Protein Powder

Salmon

Lobster

Halibut

Tilapia

Trout

Buckwheat

Lentils

Chia Seed

Hemp Protein Powder

Quinoa

Organic Hummus

Hemp Seed

Pea Protein Powder

Avoid Soy Based ProductsOysters

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Master Test-Boosting Foods CatalogCARBS

Steel-cut Oatmeal Legumes Black Beans Kidney Beans Lima Beans Sweet Potatoes Red Potatoes

Beets Squash Carrots Brown Rice White Rice Gluten-free Whole Wheat Bread or Tortillas

VEGETABLES

Broccoli Asparagus Kale Spinach Leafy Greens Cauliflower Brussel Sprouts

Mushroom CeleryCabbage Zucchini Okra Peas Bell Pepper

Radish Artichoke Scallions Cucumber Onion

FRUITS

Apple Banana Grapefruit Pomegranate Cranberries Grapes

Plum Pineapple Blueberries Cherries Citrus Fruits

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Hand Portion Control GuideThe Easy Way To Measure Serving Sizes and Portions

CLOSED FIST1 CUP

HANDFUL1-2 OZ

HALF THUMB1 TBSP

FINGER TIP1 TSP

THUMB1 OZ

PALM3-4 OZ

A closed fist is roughly 1 cup. This will be a great portion for carbohydrates. This also includes

your fruits and vegetables too, since by their makeup they are technically carbohydrates as well.

The top part of your thumb is roughly 1 tablespoon. This size is awesome for dietary fats like nut

butters, cooking oils, and also for salad dressings and condiments.

The open palm portion of your hand is between 3-5oz. This portion reference is perfect for pro-

teins. For red meats, you’ll want to keep it closer to 3oz. Portions.

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MEAL MODIFICATIONSFor HerIf your significant other wants to join you on your journey to transforming your body and reaching your weight loss goals then we believe nothing should stand in your way.

That’s why we’ve made sure to include a Meal Modification Guide For Her in your TestMax Nutrition System membership so that your partner could get the results you’ve always wanted – together.

HOW WILL FOLLOWING THE TESTMAX MEAL PLAN AFFECT THE FEMALE BODY?

While TestMax can powerfully boost men’s testosterone levels, the female body works differently.

Females will only see a small boost in testosterone by following this meal plan, which will not result in masculinization effects in any way. In fact, incorporating small amounts of pro-testosterone nutrients can yield positive benefits such as increased energy as well as improved body composition.

However, to ensure that the female’s hormone needs are met, a healthy blend of nutrients that benefit both sex hormones is ideal for the female dieter.

WHY SHOULD WOMEN MODIFY THE TESTMAX MEALS?

Since the TestMax meal plan is loaded with recipes that contain male hormone supporting ingredients as well as estrogen-blocking foods, it’s important for women who are interested in enjoying these recipes to adjust their servings to meet their unique needs.

For every recipe in the TestMax meal plan, there are a variety of simple modifications you can make to ensure that each meal packs the hormone support that women require.

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HERE ARE THE 3 STEPS WOMEN CAN TAKE TO MAKE ANY GIVEN TESTMAX MEAL “PRO-ESTROGEN”

STEP 1: REMOVE A QUARTER OF THE PROTEIN PORTION.Depending on your activity level and body weight, a woman’s protein intake will vary. Also, women carry less muscle mass than men do, which means they don’t require as much protein as a man traditionally does. Since the portion sizes in the TestMax meal plan recommend between 5-7oz of lean proteins and 3-5oz of red meat protein portions, women can simply cut a quarter off of this recommendation.

STEP 2: ADD ONE SERVING OF A “PRO-ESTROGEN FOOD” OF CHOICE TO ANY TESTMAX MEAL.

Soybean ProductsSoy is one of the richest sources of phytoestrogens on the planet, and therefore one of the foods that optimize estrogen. Reach for a serving size of tofu, soy milk or edamame to get your fix.

1. Every woman can transform any of the smoothie recipes found in the TestMax program into smoothies for her by using 1 scoop of soy protein powder instead of grass-fed whey.

2. You can also use a 4 oz portion of tofu as your protein source instead of the animal-based protein options listen in the recipes.

3. Lastly, women can also swap out any cruciferous vegetable for a handful of edamame. Cruciferous vegetables are known for lowering estrogen levels therefore women can consume edamame instead so that they keep their hormones at a healthy balance.

FlaxseedsFlaxseeds are said to provide three times more phytoestrogens than soy beans but your body will have trouble absorbing them unless they’re ground up prior to consumption.

1. You can add 4 oz of flaxseeds to your smoothies, oatmeal, greek yogurt and also to any of the salad recipes.

Dried FruitsDried fruit, especially dried apricots, dates, and prunes, can help balance your estrogen levels in a big way.These dried fruits contain phytoestrogens, which will mimic the way estrogen is used by the body, helping to fill any shortages you may have in estrogen, and producing the same effect as if you had generated more estrogen in the body.

1. You can simply grab a handful of these as a healthy snack choice during the day to ensure you’re getting the feminine friendly hormone support you need.

STEP 3: USE PRO-ESTROGEN HERBS AND SPICES. Common herbs and spices that are also phytoestrogens include: parsley, anise seed, red clover, thyme, licorice, turmeric, hops and sage. Season any of the TestMax meals liberally to promote pro-estrogen balance naturally.

1. To get the most potent effect, simply top off your personal portion of any TestMax recipe with one of these fresh herbs and/or spices.

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The   Test   Boosting   Smoothie   Recipe   Guide For   Men   Carrot   Ginger   Protein   Smoothie  

   Ingredients 

● ¼   cup   chopped   pineapple ● 1   medium   banana ● 1   cup   organic   carrot   juice ● 1   tsp   ground   turmeric  ● 1   tsp   ground   ginger ● Squeeze   of   lemon ● 1.5   scoop   vanilla   protein   powder ● ½   to   1   cup   of   ice    (use   more   or   less   ice   depending   on   desired   thickness) 

 Instructions Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until desired   consistency   is   reached.   For   a   thicker   smoothie,   add   a   few   more   ice   cubes   and   reblend.     

 

 

 

 

 

Chocolate   Covered   Cherry   Protein   Smoothie  

  Ingredients 

● 1   cup   of   pitted   cherries   (frozen   cherries   work   best) ● 2   teaspoons   raw   cacao   powder ● ¼   cup   of   plain   greek   yogurt ● 1.5   scoop   chocolate   protein   powder ● 1   cup   unsweetened   almond   milk   (skim   milk   or   water   as   options) ● ½   to   1   cup   of   ice   (use   more   or   less   ice   depending   on   desired   thickness) 

Instructions Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until desired   consistency   is   reached.   For   a   thicker   smoothie,   add   a   few   more   ice   cubes   and   reblend.    

 

 

 

 

 

 

Kale   Pina­covado   protein   smoothie  

   Ingredients 

● ½   large   handfuls   of   kale ● ½   cup   pineapple   chunks ● ½   large   avocado ● 1   cup   organic   coconut   milk   (unsweetened) ● 1.5   scoop   vanilla   protein   powder ● ½   to   1   cup   of   ice   (use   more   or   less   ice   depending   on   desired   thickness) 

Instructions Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until desired   consistency   is   reached.   For   a   thicker   smoothie,   add   a   few   more   ice   cubes   and   reblend.    

 

 

 

 

 

Cinabun   Walnut   Protein   Crunch   Smoothie  

   Ingredients 

● 1   handful   of   walnuts ● 1   medium   banana ● ¼   cup   of   plain   greek   yogurt ● 1   teaspoon   cinnamon ● 1.5   scoops   of   protein   powder   (vanilla   or   if   you   have   a   cinnamon   flavored   protein   powder, 

that   will   be   the   best!) ● 1   cup   of   unsweetened   almond   milk   (you   can   use   skim   milk   or   water) ● ½   to   1   cup   of   ice   (use   more   or   less   ice   depending   on   desired   thickness) 

Instructions Add   all   ingredients   to   your   blender   starting   with   the   liquids   first   and   blend   for   30­45   seconds   until desired   consistency   is   reached.   For   a   thicker   smoothie,   add   a   few   more   ice   cubes   and   reblend.