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Lucky for you, we have a free calculator that does just that.  Eating healthy recipes is the first step, but to truly optimize your workouts and get the results you crave, ditch the diets and start paying more attention to the quality of your calories and how balanced your carbs, protein and fat are at each meal. 

Ingredients:

• 1 large bunch of fresh Swiss chard

• 1 small clove garlic, sliced

• 2 Tbsp olive oil

• 2 Tbsp water

• Pinch of dried crushed red pepper

• 1 teaspoon butter

• Salt

Directions:

1. Rinse out the Swiss chard leaves thoroughly

2. Remove the toughest third of the stalk

3. Chop the leaves into inch-wide strips

4. Heat a saucepan on a medium heat setting

5. Add olive oil, a few small slices of garlic and the crushed red pepper into the saucepan

6. Sauté for about a minute

7. Add chopped Swiss chard leaves

8. Cover and check after about 5 minutes

9. Add a couple tablespoons of water if it looks dry

10. Flip the leaves over in the pan

11. Cover again and check again after 5 minutes

12. Add salt and a small amount of butter to taste

13. Remove from pan and serve