Phase 3 Final Sprint Edition — see Daily Goals for the full plan.

Part 1: The “Super Veggie” Dressing (Low-Fat / High-Volume Batch)

The olive oil is cut in half and replaced with water. This gives you double the serving size for the same fat macros.

Yields ~300g+. Store in a glass jar/bottle. Keep refrigerated due to the added water. Shake VERY well before using.

Ingredient Quantity
Extra Virgin Olive Oil 50g (Reduced by half)
Water 50g (Added for volume)
Apple Cider Vinegar 105g
Lime Juice (Fresh) 80g
Cumin (Ground) 15g
Turmeric (Ground) 10g
Garlic Powder 21g
Ginger Powder 21g
Black Pepper 2g
Salt 3g – 5g (to taste)

Instructions

  1. Place a jar on your food scale and tare it to zero.
  2. Add ingredients one by one, weighing as you go.
  3. Shake rigorously until emulsified (the water and oil will separate when sitting, so shaking before every use is critical).

Daily Serving: Pour exactly 30g of this dressing onto your Super Veggie/Yogurt bowl.

Part 2: Ninja Creami “Sprint 2-Scoop” (Batch Prep)

Prep 4 pints at once on Sunday. Freeze them. Spin one each day.

The Batch Recipe (Fills 4 x 16oz Pints)

Ingredient Total (4 pints) Per Pint
Liquid Base (Water or Unsweetened Soy Milk) 960g 240g
Protein Powder 8 Scoops (~240g) 2 Scoops (~60g)
Creatine Monohydrate 40g 10g
Bananas (weighed without peel) 400g (~4 medium) 100g
Flavor Boosters (Beat Disease):
Cocoa Powder (Unsweetened) 24g 6g
Cinnamon 6g 1.5g
Matcha Powder 10g 2.5g
Fiber:
Chia Seeds 40g 10g

Instructions

  1. Blend: In a large blender, combine the liquid, protein powder (8 scoops), creatine (40g), bananas, flavor boosters, and chia seeds (40g). Blend until perfectly smooth.
  2. Pour: Place your 4 Ninja Creami pints on the scale. Pour the mixture evenly into the pints. Target approx ~420g of mixture per pint. Ensure it is below the max fill line.
  3. Freeze: Place all 4 pints in the freezer on a flat surface for 24 hours.

Daily Spin

  1. Remove 1 pint.
  2. Spin on “Lite Ice Cream” setting.
  3. Add a splash of water/soy milk if crumbly and “Re-spin.”