The RJF Cookbook

Remington James' anabolic recipe book and guide for fat loss and muscle growth.

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English Pages 148 Year 2020

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Table of contents :
I. ABOUT & STARTING INFO
Introduction
Understanding Your Calorie Needs
Calories In Vs. Calories Out
How Often Should You Train?
How To Use This Cookbook

II. BREAKFAST
Anabolic Sausage Mcmuffin
Anabolic Power Oatmeal
Anabolic French Toast
Chocolate French Toast
Anabolic Breakfast Muffins
Chocolate Chip Pancakes
Breakfast Bagel Sandwich
French Toast PB&J
Anabolic Pancakes
Anabolic French Toast Melt
Birthday Cake Waffles
Cheesy Bacon Hash Browns
Anabolic French Toast Sticks
Anabolic Buttermilk Waffles
Crunchy Anabolic French Toast
Anabolic Breakfast Burrito
Sausage Biscuits & Gravy
French Toast Roll Ups
Anabolic Egg & Cheese Sammy
Anabolic Funfetti Pancakes
One Pan Breakfast Skillet
Bacon Breakfast Pizza

III. LUNCH/DINNER
Anabolic Deep Dish Pizza
Anabolic Pizza Burrito
Anabolic Nachos
Grilled Turkey Melt
Pizza Quesadilla
Anabolic Grilled Cheese
Cheesy Biscuit Sliders
Anabolic Buffalo Chicken Dip
Flamin Hot Chicken Salad
Crispy Nacho Chicken Salad
Anabolic Chili Cheese Dogs
Mini Deep Dish Pizzas
Anabolic Spaghetti
Crispy BBQ Boneless Wings
Anabolic Bagel Bites
Thin Crust Pepperoni Pizza
Thin Crust BBQ Chicken Pizza
Philly Cheesesteak Sliders
Anabolic Pizza Sub
Anabolic Chicken N' Noodles
Bean & Cheese Freezer Burrito
Bacon, Egg, & Cheese Burrito
BBQ Chicken Freezer Burrito
Spicy Queso Freezer Burrito
Double Smash Burger
Anabolic Deep Dish Lasagna
III. BREAKFAST (CONT.)
Anabolic Breakfast Quesadilla

III. LUNCH/DINNER (CONT.)
Cheesy Texas Toast
Crispy Fried Chicken Sandwich
Crispy Buffalo Wings
Anabolic PB&J
Spicy Popcorn Chicken
Anabolic Mac & Cheese
Ultimate Anabolic Pizza
Anabolic General Tso's Chicken
Chicago Style Deep Dish Pizza
Triple Smash Burger
Anabolic Cheesy Enchiladas
Anabolic Philly Cheesesteak Subs
Anabolic Crunchwrap Supreme
Anabolic Chicken Parmesan
Anabolic BBQ Chicken Pizza
Anabolic Party Quesadillas
Anabolic Chipotle Quesarito
Anabolic Mac N'Cheeseburger
Anabolic Chick-Fil-A Nuggets
Anabolic Cheesy Gordita Crunch
Anabolic Buffalo Chicken Pizza
Anabolic Mexican Pizza
BBQ Pulled Pork Sliders
Chicken N' Waffles
Texas Toast Double BBQ Burger
Parmesan Garlic Boneless Wings
Anabolic Skillet Tacos
White Castle Sliders

IV. DESSERTS/SHAKES
Chocolate Glazed Donuts
Anabolic Ice Cream
Chocolate PB Ice Cream
Anabolic Brownie Bites
Vanilla Protein Pudding
Chocolate Protein Pudding
Cookie Dough Protein Bars
Anabolic Muddy Buddies
Protein Peanut Butter Cups
Snickerdoodle Cookies
Anabolic Rice Crispy Treats
Anabolic Cinnamon Rolls
Pumpkin Spice Blizzard
Chocolate Chip Muffins
Cookie Dough Protein Balls
Anabolic Cocoa Pebble Donuts
Anabolic Birthday Cake Bites
Anabolic Chocolate Chip Cookies
IV. LUNCH/DINNER (CONT.)
Crispy Oven Fried Chicken
Anabolic Chicken Fried Rice
Anabolic Walking Taco
Texas Smoked BBQ Wings
Anabolic KFC Double Down
Anabolic Classic Chili
Ultimate Pepperoni Pizza
Chicken Fajita Stuffed Peppers
Cheeseburger & Fries Casserole

IV. DESSERTS/SHAKES (CONT.)
Anabolic Brownie Sundae
Cinnamon Swirl Cake
Oreo Cheesecake Bites
Cinnamon Toast Crunch Donuts
Anabolic Chocolate Chip Pizookie
Anabolic Oreo Mcflurry
Reese's Peanut Butter Cup Blizzard
Anabolic Cheesecake
Anabolic Peanut Butter Chews
Anabolic Ice Cream Sandwich
Anabolic French Toast Blizzard
Anabolic Peanut Butter Cookies
Anabolic Brownie Brittle
Anabolic Brownie Batter Blizzard
Anabolic Pumpkin Pie
Anabolic Fruity Pebble Donuts
Flamin' Hot Smart Pop
Anabolic Oreo Cheesecake
PB Brownie Skillet Cookie
Chocolate Chip Mug Cake
Anabolic Butterfinger Blizzard
Blueberry Cheesecake Muffins
Anabolic Starbucks Iced Coffee
Anabolic Fudge Brownies
Mango Pineapple Smoothie
Anabolic Cookie Dough
Oatmeal Chocolate Chip Cookies
Anabolic Peanut Butter Fudge

IV. DISCLAIMER
Important Info
Recommend Papers

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[email protected] 16 Jan 2021

[email protected] 16 Jan 2021

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

I. ABOUT & STARTING INFO Introduction

8

Understanding Your Calorie Needs

9

Calories In Vs. Calories Out

10

How Often Should You Train?

11

How To Use This Cookbook

12

II. BREAKFAST Anabolic Sausage Mcmuffin

14

Anabolic Power Oatmeal

15

Anabolic French Toast

16

Chocolate French Toast

17

Anabolic Breakfast Muffins

18

Chocolate Chip Pancakes

19

Breakfast Bagel Sandwich

20

French Toast PB&J

21

Anabolic Pancakes

22

Anabolic French Toast Melt

23

Birthday Cake Waffles

24

Cheesy Bacon Hash Browns

25

Anabolic French Toast Sticks

26

Anabolic Buttermilk Waffles

27

Crunchy Anabolic French Toast

28

Anabolic Breakfast Burrito

29

Sausage Biscuits & Gravy

30

French Toast Roll Ups

31

Anabolic Egg & Cheese Sammy

32

Anabolic Funfetti Pancakes

33

One Pan Breakfast Skillet

34

Bacon Breakfast Pizza

35

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 16 Jan 2021

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

III. BREAKFAST (CONT.) Anabolic Breakfast Quesadilla

36

III. LUNCH/DINNER Anabolic Deep Dish Pizza

38

Anabolic Pizza Burrito

39

Anabolic Nachos

40

Grilled Turkey Melt

41

Pizza Quesadilla

42

Anabolic Grilled Cheese

43

Cheesy Biscuit Sliders

44

Anabolic Buffalo Chicken Dip

45

Flamin Hot Chicken Salad

46

Crispy Nacho Chicken Salad

47

Anabolic Chili Cheese Dogs

48

Mini Deep Dish Pizzas

49

Anabolic Spaghetti

50

Crispy BBQ Boneless Wings

51

Anabolic Bagel Bites

52

Thin Crust Pepperoni Pizza

53

Thin Crust BBQ Chicken Pizza

54

Philly Cheesesteak Sliders

55

Anabolic Pizza Sub

56

Anabolic Chicken N' Noodles

57

Bean & Cheese Freezer Burrito

58

Bacon, Egg, & Cheese Burrito

59

BBQ Chicken Freezer Burrito

60

Spicy Queso Freezer Burrito

61

Double Smash Burger

62

Anabolic Deep Dish Lasagna

63

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 16 Jan 2021

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

III. LUNCH/DINNER (CONT.) Cheesy Texas Toast

64

Crispy Fried Chicken Sandwich

65

Crispy Buffalo Wings

66

Anabolic PB&J

67

Spicy Popcorn Chicken

68

Anabolic Mac & Cheese

69

Ultimate Anabolic Pizza

70

Anabolic General Tso's Chicken

71

Chicago Style Deep Dish Pizza

72

Triple Smash Burger

73

Anabolic Cheesy Enchiladas

74

Anabolic Philly Cheesesteak Subs

75

Anabolic Crunchwrap Supreme

76

Anabolic Chicken Parmesan

77

Anabolic BBQ Chicken Pizza

78

Anabolic Party Quesadillas

79

Anabolic Chipotle Quesarito

80

Anabolic Mac N'Cheeseburger

81

Anabolic Chick-Fil-A Nuggets

82

Anabolic Cheesy Gordita Crunch

83

Anabolic Buffalo Chicken Pizza

84

Anabolic Mexican Pizza

85

BBQ Pulled Pork Sliders

86

Chicken N' Waffles

87

Texas Toast Double BBQ Burger

88

Parmesan Garlic Boneless Wings

89

Anabolic Skillet Tacos

90

White Castle Sliders

91

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 16 Jan 2021

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

IV. LUNCH/DINNER (CONT.) Crispy Oven Fried Chicken

92

Anabolic Chicken Fried Rice

93

Anabolic Walking Taco

94

Texas Smoked BBQ Wings

95

Anabolic KFC Double Down

96

Anabolic Classic Chili

97

Ultimate Pepperoni Pizza

98

Chicken Fajita Stuffed Peppers

99

Cheeseburger & Fries Casserole

100

IV. DESSERTS/SHAKES Chocolate Glazed Donuts

102

Anabolic Ice Cream

103

Chocolate PB Ice Cream

104

Anabolic Brownie Bites

105

Vanilla Protein Pudding

106

Chocolate Protein Pudding

107

Cookie Dough Protein Bars

108

Anabolic Muddy Buddies

109

Protein Peanut Butter Cups

110

Snickerdoodle Cookies

111

Anabolic Rice Crispy Treats

112

Anabolic Cinnamon Rolls

113

Pumpkin Spice Blizzard

114

Chocolate Chip Muffins

115

Cookie Dough Protein Balls

116

Anabolic Cocoa Pebble Donuts

117

Anabolic Birthday Cake Bites

118

Anabolic Chocolate Chip Cookies

119

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 16 Jan 2021

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

IV. DESSERTS/SHAKES (CONT.) Anabolic Brownie Sundae

120

Cinnamon Swirl Cake

121

Oreo Cheesecake Bites

122

Cinnamon Toast Crunch Donuts

123

Anabolic Chocolate Chip Pizookie

124

Anabolic Oreo Mcflurry

125

Reese's Peanut Butter Cup Blizzard

126

Anabolic Cheesecake

127

Anabolic Peanut Butter Chews

128

Anabolic Ice Cream Sandwich

129

Anabolic French Toast Blizzard

130

Anabolic Peanut Butter Cookies

131

Anabolic Brownie Brittle

132

Anabolic Brownie Batter Blizzard

133

Anabolic Pumpkin Pie

134

Anabolic Fruity Pebble Donuts

135

Flamin' Hot Smart Pop

136

Anabolic Oreo Cheesecake

137

PB Brownie Skillet Cookie

138

Chocolate Chip Mug Cake

139

Anabolic Butterfinger Blizzard

140

Blueberry Cheesecake Muffins

141

Anabolic Starbucks Iced Coffee

142

Anabolic Fudge Brownies

143

Mango Pineapple Smoothie

144

Anabolic Cookie Dough

145

Oatmeal Chocolate Chip Cookies

146

Anabolic Peanut Butter Fudge

147

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 16 Jan 2021

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

IV. DISCLAIMER Important Info

COPYRIGHT REMINGTON JAMES FITNESS 2020

148

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Thank you for purchasing my cookbook. Over the years I've tried countless diets, recipes, workout routines, & supplements to try and find the perfect way to stay lean. What I've come to understand after years of trial & error is that in order to succeed long term with any diet you have to enjoy what you're doing. Most diets fail because you are miserable eating bland and tasteless foods the entire time. With these recipes we can overcome that and make dieting FUN! Every recipe included within has been tested & approved by me. I hope you enjoy these recipes just as much as I do. Let's do it!!!

Remington James

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UNDERSTANDING CALORIE REQUIREMENTS Everyone is a little bit different. What I need to eat in order to lose weight is different than you. In order to figure out a good calorie range to be at you can visit TDEECalculator.net and use the calculator within. For most individuals who are only training a few times a week and doing little cardio you can use the "Sedentary" option on this site & it'll put you at a great starting point! This way you have a good baseline to begin your weight loss journey and can adjust accordingly as you observe your bodily changes. Consistency is ultimately the key to success so stay the course and you will undoubtedly see results!

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CALORIES IN VS. CALORIES OUT The biggest lie sold to us by the fitness community as a whole is that there are "secret diets" that are optimal for burning fat and building muscle. This is simply not the case. At the end of the day it is truly CALORIES IN vs. CALORIES OUT. If you eat less calories in a day than your body needs you will ultimately lose weight. Where macros come into play is the anabolic potential of the foods you eat. Foods high in protein are ideal since they will not only promote a leaner/more muscular body but are also more satiating. This leads to less binging & less time being hungry! Protein is also the most thermogenic macronutrient: meaning that the more protein you eat the more calories your body burns simply digesting and breaking it down into energy. This is obviously over simplified but just remember two things: as long as you eat enough protein & maintain a calorie deficit you will see results!

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HOW OFTEN SHOULD I TRAIN? When I approach this question with clients I always try to frame it like this: how many days a week are you willing to dedicate to this without feeling like it's taking over your life? The last thing you want to do is have this process feel like a 2nd job. If you can only train 3 days a week thats perfectly fine! There's no need to go overboard. The biggest thing here is making it a LIFESTYLE! The only thing extra training will do is allow you to build more muscle and increase your daily calorie expenditure. For example: there are 3500 calories in a pound of fat. If you don't train at all your body may only need 2000 calories a day to stay the same weight BUT if you do cardio 5x a week and train 3x a week your body now needs 2500 calories a day. The only thing that needs to be done if you are not training is to reduce your daily caloric intake to account for it! The more you train the more you get to eat!

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HOW TO USE THIS COOKBOOK

If you read the above pages then you should have a good understanding of how many calories a day you need in order to see results. Each recipe below has more then enough protein to ensure we're hitting our minimums so all you need to focus on is your overall calories. Make some french toast for breakfast, a pizza burrito for lunch, & protein pudding for dinner! All that you have to do is keep an eye on your overall daily calories and make sure you aren't going over your limit. It's really that simple! You just have to trust the process & be consistent. Experiment with the different recipes and find your "staples" that you can go to everyday. For me: Anabolic French Toast is my breakfast almost every single day. I always have a Crispy Nacho Chicken Salad for lunch. Dinner for me is where I change things up depending on my mood but that's my preference. You are your own person so play around with what you like and you'll soon find what fits you! Don't everthink it. You got this!! Let's get started...

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Breakfast

RECIPES

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ANABOLIC SAUSAGE MCMUFFIN

INGREDIENTS: 100 Calorie English Muffin Turkey Breakfast Sausage Fat Free American Cheese Zero Calorie Butter Spray

MACROS:

1 140g 2 Slices 1 Bottle

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

362 10g 34g 34g 8g

One of my NEW FAVORITE breakfast recipes! Loaded with protein and super easy to make! Feel free to Meal Prep these and wrap all of your extras in foil to eat later! Starting off we will take our 100 Calorie English Muffin (I Use Thomas Multigrain Brand) and separate it into a top and bottom bun. Pro Tip: use a fork and poke around the outside of it all the way around. You'll easily be able to separate it this way! Once you have separated your English Muffin hit both the top and bottom with I Can't Believe It's Not Butter spray for some added flavor! Now Pre-Heat a Skillet to Medium/High Heat and place your English Muffin Halves butter side down so they can toast for a few minutes! Once both sides are finished you can place each slice of your Fat Free American Cheese on each of your buttered English Muffins. Now we take our 140g Turkey Sausage and form it into a circular patty. Once it's ready to go give it a quick fry in the skillet on Medium/High Heat until it's cooked all the way through! Place your Cooked Turkey Sausage Patty in between your English Muffin Halves & BOOM!! You now have an Anabolic Sausage Mcmuffin that beats the McDonalds version in every conceivable way!

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ANABOLIC POWER OATMEAL

INGREDIENTS: Protein Powder Old Fashioned Oatmeal PBFit/PB2 Powder Frozen Blueberries Sugar Free Syrup Water

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

31g 40g 16g 112g 10g 65g

DIRECTIONS:

402 6g 38g 49g 10g

This recipe is wicked simple & perfect for Meal Prep! Make a whole weeks worth in minutes & throw them all in the fridge with no worries! Start off by throwing your Protein Powder, Old Fashioned Oatmeal, PBFit/PB2 Powder, Frozen Blueberries, Sugar Free Maple Syrup, & 65g of Water in a large mixing bowl! Stir this up for a minute until everything is combined together and has a thick consistency. And Boom!! You now have the simplest Anabolic Breakfast right at your fingertips! This is absolutely delicious and is ready in a matter of minutes! Throw any extras in the fridge and feast as needed! *Notes* Make sure you measure your water out if you want the best consistency! Too much makes it soupy, still good but a tad watery for my liking!

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ANABOLIC FRENCH TOAST INGREDIENTS: Liquid Egg Whites White Bread Zero Calorie Sweetener Cinnamon Vanilla Extract

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

276g 4 Slices 3g 2g 5g

DIRECTIONS:

371 3g 38g 48g 2g

The Most Anabolic Breakfast Of Them All! This is what started a revolution in the Fitness community and changed the way we all look at diets! Enjoy this masterpiece! Mix Egg Whites, Vanilla Extract, Cinnamon, & Zero Calorie Sweetener all together in a large mixing bowl & whisk until thoroughly combined! Take each slice of bread and dip into the Egg White mixture until each slice has absorbed a significant amount of liquid. Pre-heat a large skillet to medium/medium-high heat and spray with a light coating of nonstick spray. Cook each slice of bread for around 1-3 minutes each side (cook time will vary based on the heat of your stove)! Remove from stove and enjoy! Feel free to add zero calorie syrup to really make this recipe hit the spot! *Notes* If cooking a bulk batch in the oven Pre-Heat to 425 Degrees & cook for 15 Minutes! Use Convection mode if you have it. Remove from oven and flip each piece and cook an additional 5-10 Minutes!

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CHOCOLATE FRENCH TOAST

INGREDIENTS: Liquid Egg Whites White Bread Zero Calorie Sweetener Cinnamon Sugar Free Choc. Syrup Sugar Free Choc. Chips

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

276g 4 Slices 2-4g 1-4g 30g 15g

DIRECTIONS:

Mix egg whites, sugar free chocolate syrup, cinnamon, & zero calorie sweetener in a large mixing bowl & whisk it all together until blended. Take each slice of bread and dip into the protein mixture until each slice has absorbed a significant amount of liquid. Pre-heat a large skillet to medium/medium-high heat and spray with a light coating of nonstick spray. Place each slice of toast on your skillet and press your chocolate chips down into each piece. Cook 2-3 minutes each side! Remove from stove and enjoy! Feel free to add zero calorie syrup to really make this recipe hit the spot!

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472 8g 39g 61g 7g

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ANABOLIC BREAKFAST MUFFINS

INGREDIENTS: 100 Calorie Biscuits Fat Free Cream Cheese Fat Free Cheddar Cheese Canadian Bacon Liquid Egg Whites

MACROS:

5 224g 224g 84g 184g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1228 20g 141g 121g 5g

This recipe is perfect for Meal Prep or feeding a lot of people at one time! Simple, Cheesy, & Anabolic! Let's do this! First thing we'll do is grab a regular sized Muffin Tin and spray all of our inserts with Non-Stick Cooking Spray! Now take your 100 Calorie Biscuits (I Use Pillsbury Butter Tastin' or Buttermilk for these) and split each biscuit in half. These are layered so you should be able to peel them apart rather easily! Now we'll take our 10 Biscuit Halves and lay them in the bottom of each of our Muffin Molds. Use your fingers and shape it to the bottom and a little up the sides of each tin to create a cup shaped pastry at the bottom. Now we'll move onto the Filling! Grab a Large Mixing Bowl and toss in your 224g Fat Free Cream Cheese, 224g Fat Free Cheddar Cheese, & 184g Liquid Egg Whites. Mix these together with a spoon until it's all thoroughly combined! The Fat Free Cream Cheese will mix much easier if it's room temperature, if not just microwave for 30 Seconds to soften it a bit. Once mixed season with a little Salt & Pepper! Now we'll just take our Egg & Cheese Batter and fill each of our Muffin Tins with it! You should have enough to fully fill all 10 of your Muffins! And finally we'll weigh out our 84g Canadian Bacon and cut it into tiny little pieces. Evenly decorate the top of all of your Muffins with your Canadian Bacon! It's time to cook! Toss your Muffins in the oven at 375 Degrees for 15-18 Minutes! Once finished let cool for a few minutes before serving! And BOOM! We now have Anabolic Breakfast Muffins that are the perfect combination of everything we love about breakfast! Each individual Muffin is only 122 Calories with 2g Fat 14g Protein & 12g Carbs so you have nothing to feel guilty about!

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CHOCOLATE CHIP PANCAKES

INGREDIENTS: Chocolate Whey Protein Liquid Egg Whites Sugar Free Choc. Chips Sugar Free Choc. Syrup White Bread

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

32g 138g 15g 31g 4 Slices

DIRECTIONS:

529 9g 49g 63g 8g

My favorite protein pancake recipe! Anabolic chocolate flavor in every single bite! Start by taking a blender and tossing in your protein, egg whites, sugar free syrup, chocolate chips, & your bread. Blend this up for a few minutes until it becomes a batter like consistency throughout. Pre-heat a skillet to medium/low heat and spray with a light coating of nonstick spray. Slowly pour your batter into tiny little circles on your skillet and spread out with a spoon. Cook as many as you like at one time! Let each pancake cook for a few minutes on each side checking often to make sure none of them are burnt! And voila! Chocolate chip protein pancakes. Loaded with protein and delicious flavor! Feel free to add sugar free syrup in order to take this to a whole new level!

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BREAKFAST BAGEL SANDWICH

INGREDIENTS: 210 Calorie Bagel Deli Roast Beef Deli Smoked Ham Liquid Egg Whites Fat Free American Cheese Zero Calorie Butter Spray

MACROS:

1 56g 56g 92g 2 Slices 1 Bottle

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

445 5g 50g 50g 1g

This is a very simple & very delicious Anabolic Recipe! Let's get started! First thing we'll do is Pre-Heat a Skillet or Griddle to a Medium Heat. I use a George Foreman Grill for this one but it'll work on any heating surface! Start by taking your 210 Calorie Bagel (I Use Lender's Brand Plain Bagels which need to be refrigerated BUT they're amazing for sandwiches) and splitting it in two. Spray the inside of each half with Zero Calorie Butter Spray and sit it butter side down on your griddle/skillet to toast. Pre-Heat a small skillet to Medium-High Heat (I have an Egg Skillet which is perfect for sandwiches) and toss your Egg Whites down in! Cook these until finished and set off to the side. Now just lay your 56g Deli Roast Beef & 56g Deli Smoked Ham (I buy Oscar Meyers Natural Brand for both of these) down on your griddle as well. Flip each of these after they cook for 2-3 Minutes! Your Bagels should be toasted at this point so flip them over on the griddle and lay a piece of Fat Free American Cheese down on each one. We are now ready to build! Lay your bottom bagel down on your plate & add either your Roast Beef or Ham to it. Next lay down your Egg Whites (I fold my egg circle over so it fits better), followed by your other Deli Meat. Sit your other bagel on top and press down lightly! And BOOM! You now have an Anabolic Breakfast Bagel Sandwich that is extremely delicious & won't taste like you're dieting at all! Feel free to add some Brown Mustard to really kick it up a notch!

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FRENCH TOAST PB&J INGREDIENTS:

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

Liquid Egg Whites 115g Whey Protein Powder 16g White Bread 2 Slices Zero Calorie Sweetener 2-4g Cinnamon 1-4g Fat Free Greek Yogurt 85g PBFit/PB2 Powder 32g Sugar Free Strawberry Jam 51g

DIRECTIONS:

502 6g 57g 55g 8g

Mix egg whites, protein powder, cinnamon, & zero calorie sweetener in a large mixing bowl & whisk it all together until blended. Take each slice of bread and dip into the protein mixture until each slice has absorbed a significant amount of liquid. Pre-heat a large skillet to medium/medium-high heat and spray with a light coating of nonstick spray Cook each slice of bread for around 1-3 minutes each side (cook time will vary based on the heat of your stove) Remove from stove and set off to the side. In a separate mixing bowl combine your PBFit powder and greek yogurt. Begin mixing these together. You may need to add a very small amount of water to reach the desired consistency. Remember: less is more here!! Now add both your protein peanut butter mixture & your sugar free jam to the top side of one of your slices of french toast. Now put the hat on it & enjoy! Once again: add some zero calorie syrup on top to really make this recipe a game changer!

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ANABOLIC PANCAKES

INGREDIENTS: Fat Free Cottage Cheese Liquid Egg Whites Coconut Flour Zero Calorie Sweetener Vanilla Extract Baking Powder

MACROS:

Calories: Fat: Protein: Carbohydrates: Fiber:

220g 184g 56g 5g 3g 3g

DIRECTIONS:

448 8g 52g 42g 20g

This is BY FAR the BEST Protein Pancake Recipe you'll ever eat! Amazing flavor & loads of fiber so after you're finished you'll be satisfied for hours! Let's do this!! If you have a blender then I'll recommend using that over hand mixing this one just because the Cottage Cheese will form clumps in your pancakes. This won't affect flavor, it'll only affect the Instagram picture you're going to take! From here on out I'll be referring to the blender BUT if you don't have one just mix by hand with a whisk and you'll be just fine! All we have to do here is toss our Fat Free Cottage Cheese, Liquid Egg Whites, Coconut Flour, Zero Calorie Sweetener, Vanilla Extract, & Baking Powder in a blender! I personally use a Ninja Blender but this is an easy blend so even a cheap one will work! Blend this up for a couple minutes & scrape the sides to make sure all ingredients are mixed in thoroughly. Once your Pancake Batter is fully blended up all we have to do at this point is cook our pancakes! Pre-Heat a Large Skillet to a Medium Heat. Use a spoon and slowly place your batter into the skillet in the shape of a Pancake. I like to make three small ones at a time but there are no rules here. You can make one MASSIVE pancake or a bunch of small ones. It'll be amazing all the same! Cook on each side for 1-2 Minutes before flipping and cooking an additional 1-2 Minutes. Complete this step until all of your pancakes are done! And BOOM! You now have Anabolic Pancakes that are delicious, filling, & ready in a few minutes! Top this with Sugar Free Maple Syrup & some Fat Free Whipped Cream for a perfect craving crusher!

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ANABOLIC FRENCH TOAST MELT

INGREDIENTS: Liquid Egg Whites White Bread Turkey Sausage Fat Free American Cheese Zero Calorie Sweetener Cinnamon Vanilla Extract Sugar Free Syrup

MACROS:

92g 2 Slices 196g 1 Slice 2g 1g 3g 20g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

463 15g 50g 32g 3g

Start by making your French Toast! Toss your Liquid Egg Whites, Zero Calorie Sweetener, Cinnamon, Vanilla Extract, & Sugar Free Syrup in a Large Mixing Bowl and whisk thoroughly! Now just take your 2 Slices of White Bread & dip them in your mixture until each slice has absorbed a significant amount of the liquid! Fry each slice of Bread on Medium/High heat for 2-3 Minutes each side! Once your French Toast is finished weigh out your 196g of Turkey Sausage & form it into the shape of a Burger Patty! Now just fry your Turkey Sausage on Medium/High heat for 3-5 Minutes on each side! Once it's close to finished sit your piece of Fat Free Cheese on top and let it melt. Now just slap your Sausage Patty between your slices of French Toast and BOOM! You now have an Anabolic French Toast Melt. Feel free to eat it like a sandwich OR you can pour even more Sugar Free Syrup on top and use a fork! The options are endless!

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BIRTHDAY CAKE WAFFLES

INGREDIENTS: Funfetti Waffle Mix Vanilla Whey Protein Fat Free Greek Yogurt Liquid Egg Whites

MACROS:

27g 16g 85g 46g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

217 1g 28g 24g 0g

My favorite Anabolic Waffle Recipe of them all! Seriously, take this one out for a test drive and you may just end up taking her home! The Funfetti Waffle Mix should be available in almost any Grocery store near you! It's Pillsbury Brand and should be in the Pancake section of your grocery. Just google "Funfetti Instant Waffle Mix" and it'll pop up with images so you can see what it looks like! Should be a super easy find! Grab a Large Mixing Bowl & add in your 27g Funfetti Complete Waffle & Pancake Mix, 16g Vanilla Whey Protein, 85g Fat Free Plain Greek Yogurt, & 46g Liquid Egg Whites. Mix all of these together with a spoon until thoroughly combined! Now, grab a Waffle Maker and slowly spoon all of your batter onto it evenly until it's all used up! Close the Waffle Maker & cook for 2-3 Minutes on Medium/High Heat until finished! If you don't have a Waffle Maker this batter also works for Pancakes! And Boom! You now have a super simple Anabolic Birthday Cake Waffle that is 99% Identical to the real thing! Top with Sugar Free Maple Syrup and Fat Free Whipped Cream to really kick this up a notch! *NOTES* If making multiple Waffles just multiply out all of the ingredients by the amount of Waffles you want to make!

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[email protected] 16 Jan 2021

CHEESY BACON HASH BROWNS

INGREDIENTS: Hash Browns Egg Whites Canadian Bacon Fat Free Cheddar Cheese Zero Calorie Butter Spray

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

332g 460g 224g 168g 1 Bottle

DIRECTIONS:

1068 12g 160g 80g 8g

This is a stupid simple breakfast recipe that is loaded with protein and makes 6 portions that you can easily meal prep with! First thing you want to do is measure out your hash browns in a large mixing bowl and toss with any seasonings you like. I personally just throw a little salt and onion powder in and mix it up. Pre-Heat your skillet to medium/high heat and cook your hash browns until they're browned to your liking. Using a Large Muffin Tray (6 Muffins) go ahead and take your finished hash browns and fill the bottom of each muffin slot evenly. Once they're filled up spray the hash browns with a generous coating of your butter spray. Make sure you spray with non-stick spray for less clean up! Next you will take around a 1/4 of your cheese and lay it on top of your hash browns. Make sure you're pressing this down to make it as compact as possible. Now you'll measure out your egg whites in a mixing bowl and add any seasonings you'd like to them. I add salt, garlic powder, & pepper but use whatever you'd like & give it a good whisk! Go ahead and take your egg whites and evenly pour into each one of your muffin molds. Once this is done you will take your Canadian Bacon and cut it up into tiny pieces. Take your bacon and evenly distribute it into each of your cups. The final step is to take the rest of our cheese and once again evenly distribute it on top of each hash brown. Once all your ingredients are used up and everything is looking good throw your tray in the oven at 400 Degrees for 20 minutes. And BOOM! You now have a high protein breakfast that any god fearing citizen will love! Feel free to refrigerate extra portions to use later since these will keep in the fridge for around 5 days!

25

[email protected] 16 Jan 2021

CRISPY FRENCH TOAST STICKS

INGREDIENTS: Egg Whites White Bread Cinnamon Vanilla Extract Zero Cal. Sweetener

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

276g 4 Slices 5g 5g 3-5g

DIRECTIONS:

371 3g 38g 48g 2g

The BEST WAY to have your Anabolic French Toast!! Only thing you need for this one is an Air Fryer and an empty tummy! Let's do this!! The first thing we do here is place our Egg Whites, Cinnamon, Vanilla Extract, & Zero Calorie Sweetener in a bowl and whisk until it foams up at the top. Now we take our 4 slices of Basic White Bread & cut each piece with a knife into 3 small strips. You should end up with 12 Strips of bread total. Now, with an Air Fryer the goal is to have none of the pieces touching each other so the air has room to move around and cook everything fully. That being said I use a double rack air fryer so I have room for the whole recipe. If you only have a basket style fryer then you may need to cook the first half then the other half after. From here on out though I'll be referring to my double rack fryer. What I like to do for easy clean up & rotation is lay down a piece of parchment paper on both of my racks and spray with non-stick spray. Now we take each piece of our bread and dip it in our egg white batter. Make sure it soaks up a good amount of our liquid and then place each piece on your parchment paper. Do this until the batter is gone & all 12 pieces of bread are coated and evenly spread out on your fryer racks. Place your rack into your Air Fryer & cook at 400 Degrees for 8 minutes. Once the 8 minutes has elapsed we will pull out our rack and flip over each piece of french toast so the other side has a chance to cook. We will also move the pieces of french toast that were on the bottom rack to the top & vice-versa. The top rack cooks faster so we want to make sure both halves of our recipe get the same chance to shine!! Place back in the fryer and cook for another 8 minutes at 400 degrees. And here we go! You now have Crispy Fried Anabolic French Toast that is an absolute delicacy. Pour yourself some sugar free syrup on the side and relive your childhood one bite at a time!

26

[email protected] 16 Jan 2021

ANABOLIC BUTTERMILK WAFFLES

INGREDIENTS: Egg Whites Vanilla Whey Protein Unsweetened Apple Sauce Coconut Flour Baking Soda

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

184g 62g 112g 14g 4g

DIRECTIONS:

424 4g 70g 27g 7g

One of my favorite Breakfast recipes! All you need is a few ingredients and a Waffle Griddle to make this thing come to life! Let's do it!! In a large mixing bowl throw in your Egg Whites, Whey Protein, Unsweetened Apple Sauce, Coconut Flour, & Baking Soda. Whisk all of this together until thoroughly combined. Now take your Waffle Griddle & spray it down with non-stick cooking spray to save on clean up later! Set your Griddle to a Medium heat and let it pre-heat for a few minutes. Using a measuring cup or large spoon go ahead and spread your batter across the bottom griddle. I like to start from the outsides and work my way in, this seems to keep it from overflowing. It's easy to use too much in the middle and it gets pushed to the outsides as it cooks. Close your griddle and let it cook for about 2-3 minutes. You can let it go a little longer if you want to make your waffles a little more crispy! At this point you should have one large waffle. We still have plenty of batter so go ahead and make waffles until you run out! In my Oster Waffle Maker I can make 4 Large Waffles with this recipe. Feel free to spray each waffle with Zero Calorie Butter Spray as you remove them from the griddle to give them a nice buttery flavor! Once all of your waffles are finished top your stack off with Sugar Free Syrup and you're officially ready to go! A delicious & super anabolic breakfast that is perfect to prep in advance and tupperware up!

27

[email protected] 16 Jan 2021

CRUNCHY ANABOLIC FRENCH TOAST

INGREDIENTS: White Bread Corn Flakes Egg Whites Whey Protein Sugar Free Syrup Zero Calorie Sweetener Cinnamon

MACROS:

2 Slices 40g 96g 32g 30g 3g 2g

Calories: Fat: Protein: Carbohydrates: Fiber:

442 2g 42g 64g 4g

DIRECTIONS: Today we are taking the CLASSIC Anabolic French Toast Recipe and making it crunchy! Let's do this! The first thing we want to do is mix our Egg Whites, Whey Protein, Sugar Free Syrup, Zero Calorie Sweetener, & Cinnamon all together in a large mixing bowl. Whisk until thoroughly combined. Next up we want to take our 40g of Corn Flakes & break them up into smaller pieces. I personally just throw mine in a plastic bag and wack them with an Ice Cream Scoop until they're broken up. Once finished toss them in another large mixing bowl. Now what we want to do is dip a piece of our bread in our Protein Egg White batter and let it soak up around half of it. Make sure the piece of bread is fully coated. Now take your piece of bread and put it in your Corn Flake bowl and flip it over and around until the whole thing is covered in Corn Flakes. Repeat these steps with the other piece of bread. At this point both of your pieces of bread should be covered in Corn Flakes & ready to hit the stove! Pre-Heat a skillet on Medium Heat and throw both pieces of your French Toast in there once it has heated up for a few minutes. Cook your French Toast between 2-3 Minutes a side until both pieces are golden brown and crunchy! If you have any extra Protein Egg White batter or Corn Flakes left in your bowls feel free to toss them on top as your French Toast is cooking! And BOOM! You now have yet another version of Anabolic French Toast that is crunchy and full of that delicious protein! Top with even more Sugar Free Syrup to really kick it up a notch!

28

[email protected] 16 Jan 2021

ANABOLIC BREAKFAST BURRITO

INGREDIENTS: 200 Calorie Burrito Tortilla Turkey Bacon Turkey Sausage Fat Free Mozzarella White Queso Poblano & Corn Salsa

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 56g 109g 56g 32g 56g

DIRECTIONS:

610 22g 55g 48g 1g

This is BY FAR the best Burrito I've ever made. Not only is this simple to throw together but worth every single second spent prepping it. Let's go!! The first thing you want to do is weigh out your Turkey Bacon & Turkey Sausage. Using meat shears or a knife cut these into small bite sized pieces. Now just Pre-Heat a Skillet to Medium heat and hit it with a quick blast of NonStick Spray. Cook both your Turkey Bacon & Chicken Sausage at the same time for around 5-8 Minutes or until browned. Once finished remove from the heat and set off to the side. Now just grab your Burrito Tortilla (I Use Mission Brand but ANY large 200 Calorie Tortilla will work) and toss it in the microwave for around 20-30 Seconds to loosen it up and prevent any tearing. Once your Tortilla has been heated up grab a piece of Foil and spray it with a quick coat of Non-Stick Spray & lay your Tortilla out on it. Now just take your cooked Turkey Bacon & Turkey Sausage and lay it down in the middle of the Tortilla as your first layer. Next add your Fat Free Mozzarella. Finally you'll add your Poblano & Corn Salsa. You can use regular salsa BUT I promise you what this stuff does for the flavor is Next Level!!! Once all the ingredients are in your Tortilla (minus the queso) go ahead and fold up your burrito! There's a method for this that is hard to explain so I recommend watching a YouTube video on it for perfect form OR watch any of my Burrito videos! Once it's folded up just throw it on a baking pan & cook at 350 Degrees for around 15-20 Minutes. Once it's finished just toss your Queso in the microwave for around 20-30 Seconds to heat it up and pour it over the top of your Burrito. And BOOM! You now have the PERFECT Anabolic Breakfast Burrito. Quit reading this now so you can go ahead and just make it! I promise it'll be one of the best decisions you've ever made!

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[email protected] 16 Jan 2021

ANABOLIC BISCUITS & GRAVY

INGREDIENTS: Turkey Sausage Unsweetened Almond Milk Vanilla Whey Protein White Flour 100 Calorie Biscuits Salt Pepper

MACROS:

168g 196g 31g 15g 2 3g 3g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

659 27g 58g 46g 4g

Suspend your disbelief that this is possible for a few seconds and trust the recipe! May sound crazy but once you try it you'll be hooked! First thing we want to do is cut our Turkey Sausage up into bite size pieces & weigh it out to 168g. I personally use Jenni-O's Spicy Italian Turkey Sausage but other brands will work just fine. Now we want to get our gravy batter mixed up so grab a Large Mixing Bowl & toss in your Unsweetened Almond Milk, Vanilla (Or Unflavored) Whey Protein, White Flour, Salt, & Pepper. Mix this up with a whisk until thoroughly combined. Now just grab your 2 100 Calorie Biscuits & place them on a baking pan & cook them at 400 Degrees for 8-11 Minutes. I buy the Pillsbury Oven Ready Butter Tastin biscuits myself since they're tasty and lower calorie than other options! While your Biscuits are in the oven go ahead & pre-heat a skillet to a Medium/Medium-High heat & hit it with a quick blast of Non-Stick Spray! Throw your Turkey Sausage in the skillet and cook until browned. Once your Turkey Sausage has cooked through you'll pour your gravy batter in the skillet along with your Turkey Sausage. What you do now is stay there with it and keep stirring it up & moving it around. It'll literally thicken up into gravy in a matter of minutes so continue to stir it until you reach the desired thickness! Once finished you can remove from the heat & sit to the side. Now just pull your Biscuits out of the oven and pour your Sausage Gravy over top of them! Feel free to spray your biscuits before hand with I Can't Believe It's Not Butter Spray to add a little kick of flavor! And BOOM! You now have Anabolic Sausage Gravy & Biscuits that are absolutely incredible. Seriously, it sounds crazy that this works but it really does. Try it & tell me you aren't a believer!

30

[email protected] 16 Jan 2021

FRENCH TOAST ROLL UPS

INGREDIENTS:

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

White Bread 4 Slices Vanilla Whey Protein 31g Fat Free Cream Cheese 112g Sugar Free Strawberry Jam 51g Liquid Egg Whites 92g Cinnamon 2g Vanilla Extract 3g Zero Calorie Sweetener 7g

DIRECTIONS:

580 4g 54g 82g 11g

The first thing we need to do is take our 4 slices of Basic White Bread & cut the crust off of each piece. Once you have removed all of the crust use a rolling pin and roll out each piece of bread into a flat square. Set the crust off to the side. Next we want to combine our Vanilla Whey Protein, Fat Free Cream Cheese, Sugar Free Strawberry Jam (High Fiber if available), & 5g of our Zero Calorie Sweetener in a bowl & mix it all together until thoroughly combined. Now we just take our Strawberry Protein Jam & spread it out onto each piece of our rolled out bread. Try to spread it as evenly as you can so they roll up easier! Next we'll take each piece of bread and roll it up as tight as possible. You may have a little jam push out the seam at the end but this is totally fine! Feel free to scrape the excess off if you'd like! Now in another Mixing Bowl we'll toss in our Egg Whites, Cinnamon, Vanilla Extract, & our remaining 2g of Zero Calorie Sweetener. Whisk all of this together until combined. Next you will take each of your French Toast Roll Ups & dip it in the egg white mixture. We don't need to soak up all of our Egg Whites here we just want a light coating on each one! Now that all of our French Toast Roll Ups are coated in Egg Whites we'll take a Pan and Pre-Heat it to a Medium Heat. Make sure you hit it with Non-Stick cooking spray! At this point all we want to do is fry our French Toast Roll Ups on each side for around 2-3 Minutes. Once they're crispy and ready to go remove from the stove and enjoy! Hold on there Bud we aren't done yet! We still have some Egg Whites left & this crust we haven't used. All we'll do is toss the crust in our Egg White Bowl and let it soak up the rest of our Egg Whites. Fry these up real quick & you have Anabolic French Toast Fries! And BOOM! You now have delicious French Toast Roll Ups that are loaded with Fiber & Protein to keep you full & Anabolic long after you feast! Top with Sugar Free Syrup for even more delicious flavor!

31

[email protected] 16 Jan 2021

EGG & CHEESE SAMMY

INGREDIENTS: Liquid Egg Whites White Bread Fat Free Cheddar Cheese Zero Calorie Butter Spray Green Onions

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

184g 1 Slice 56g 1 Bottle 5g

237 1g 40g 17g 2g

DIRECTIONS: One of the easiest recipes you'll ever make!! You'll be eating Anabolic in less than 5 minutes with this one! Let's do it!! First thing you want to do is take your slice of White Bread and cut it in half down the middle. Spray both sides of each half with your Zero Calorie Butter Spray! Now go ahead and weigh out your 184g of Liquid Egg Whites, 56g of Fat Free Cheddar Cheese, & 5g of Green Onions. Place these each in separate bowls so they're easy to grab! Pre-Heat a skillet to Medium/High Heat & pour your Egg Whites down in. Now take your two White Bread halves and lay them down in your Egg Whites about an inch apart in the middle of your Skillet. Sprinkle your Green Onions into your Egg Whites while this is cooking! Once your Egg Whites are cooked through & solid use a Spatula and flip over the entire Omelette. Once it's flipped go ahead and use your Spatula and a fork to fold all the Egg Whites from the outside onto the top of your bread. Basically what we should be left with here is all of our Egg Whites being on top of our pieces of bread! Now just sprinkle your Fat Free Cheddar on top of your Egg Whites & fold the one side of your sandwich on top of the other. Cook for around 2-3 Minutes on each side until the cheese is fully melted! And BOOM!! You now have an incredibly Anabolic & Simple recipe that is perfect for breakfast but can be enjoyed at any time of day!

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[email protected] 16 Jan 2021

ANABOLIC FUNFETTI PANCAKES

INGREDIENTS: Funfetti Pancake Mix Vanilla Whey Protein Fat Free Greek Yogurt Liquid Egg Whites Baking Powder

MACROS:

54g 31g 170g 92g 2g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

434 2g 56g 48g 0g

One of the most Beautiful recipes we'll ever make! Don't let the looks fool ya, it's also Sophisticated, Anabolic, & Delicious! Let's get started! In a Large Mixing Bowl toss in your 54g Funfetti Instant Pancake Mix (You Can Find This At Almost Any Grocery Store), 31g Vanilla Whey Protein, 170g Fat Free Plain Greek Yogurt, & 2g Baking Powder. Whisk all of these together until thoroughly combined! Now we'll Pre-Heat a Large Skillet or Griddle to Medium Heat & hit it with Non-Stick Spray! Using a spoon go ahead and lay your Pancake Batter down and shape it into a small circle. I cook around 3 Pancakes at a time but feel free to make these any size or shape you'd like! Let each Pancake cook for around 2-3 Minutes each side! And BOOM! You now have Anabolic Funfetti Pancakes that are an absolute delicacy! Feel free to top with Fat Free Whipped Cream & Rainbow Sprinkles to really add a nice finish!

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[email protected] 16 Jan 2021

ONE PAN BREAKFAST SKILLET

INGREDIENTS: Hash Browns Beef Fajitas Large Eggs Fat Free Cheddar Cheese Diced Peppers Diced Onions

MACROS:

166g 168g 2 84g 84g 56g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

680 16g 79g 55g 7g

We're eating BIG with this one! We can prepare everything in one pan so the clean up is minimal & you'll be eating like Royalty in no time! First thing we want to do is grab a small Cast Iron Skillet! Spray this down with a light coating of Non-Stick Spray! Weigh out your 166g Hash Browns (I use Simply Potatoes Brand) and toss them in your Skillet. Flatten them out and mold them to the bottom of your pan. Toss your Skillet on the stove and turn the heat up to Medium! Cook your Hash Browns for 6-7 Minutes each side until they're browned. While the Hash Browns are cooking we'll get our Peppers & Onions ready! Feel free to use whatever Peppers you like but I lean towards the colorful ones: Red, Orange, & Yellow. I think Red Onions work best for this recipe but use white if you like! On a cutting board dice these all up until you have 84g of Peppers & 56g of Onions. Once your Hash Browns are finished cooking in your Skillet scoot them over to one side of your Pan and toss in your Peppers & Onions! Cook these for a few minutes until they cook down. Once the Peppers & Onions are finished we'll remove our Skillet from the heat. Use a Spoon or Spatula and mix all of your Hash Browns & Peppers/Onions together! Press down on the pile until the whole bottom of your pan is evenly covered. Now we move onto the Meat! I like to use Pre-Cooked Beef Fajitas (I Buy HEB Extra Lean Brand) that way it keeps this simple but feel free to cook up some Steak if you'd like! Take your 168g Beef and layer it on top of your Hash Browns & Peppers/Onions. Now we'll take our 84g of Fat Free Cheddar Cheese & layer it on top of our beef. Grab a Spoon and create a couple divits in the top of our cheese for our 2 Large Eggs! We're basically making a cup shaped indent to crack our eggs into! Crack both of your Eggs into the indents that we made. Now our Skillet is ready to go in the oven! Toss it in at 400 Degrees for around 15-16 Minutes or until your Cheese is melted and the Eggs are cooked to your liking! And BOOM! We now have an Anabolic One Pan Breakfast Skillet that is an absolute delicacy! Feel free to split this into multiple servings and microwave later!

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[email protected] 16 Jan 2021

BACON BREAKFAST PIZZA

INGREDIENTS: 220 Calorie Pizza Crust Egg Beaters Fat Free Cheddar Cheese Real Bacon Crumbles Salt & Pepper

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 138g 56g 28g 1g

DIRECTIONS:

470 10g 52g 43g 2g

I've been eating these Breakfast Pizzas every single day for the last week! This thing is too simple & too delicious to not make a staple in your diet! Let's do this! First thing we'll do is weigh out our 138g Liquid Egg Beaters and PreHeat a Skillet to Medium/High Heat! Pour your Egg Beaters in and cook these until finished. Remove from the stove and set off to the side. Now we build! Take your Small Pizza Crust (I buy Kroger Brand Thin & Crispy Organic Pizza Crusts for this that are the size of a personal pizza & are around 220 Calories. Feel free to use any other crust alternative you'd like) and lay it on a greased baking sheet! Take your Cooked Eggs and space them out evenly on your crust. On top of this we'll lay down our 56g of Fat Free Cheddar Cheese! Finally we'll lay down our 28g of Real Bacon Crumbles. You can find Bacon Crumbles in the same aisle you find Salad Dressings in at your local grocery! Make sure you're buying the "Real Bacon" ones to ensure you get the best flavor and not some fake bacon product. Once your Breakfast Pizza is fully built we'll toss it in the oven at 400 Degrees for around 10-12 Minutes! Once you pull it out lightly season with Salt & Pepper! And BOOM! You now have a delicious Breakfast Bacon Pizza that is guaranteed to impress anyone who gives it a try! Feel free to add White Onions or any other Veggie toppings you'd like to really spice up the flavor profile!

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[email protected] 16 Jan 2021

BREAKFAST QUESADILLA

INGREDIENTS: Low Carb High Fiber Wrap Egg Beaters Fat Free Cheddar Cheese Turkey Sausage Real Bacon Pieces Tri-Color Pepper Blend Red Onion

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 46g 56g 28g 7g 14g 14g

DIRECTIONS:

273 5g 36g 21g 11g

This recipe right here is an absolute delicacy! Feel free to make two at a time since a large pan will easily cook two simultaneously, just make sure you double all of the ingredients above! Let's do this! First thing we want to do is lay out our Low Carb High Fiber Tortilla. Now take your 56g of Fat Free Cheddar Cheese and spread half of it on one side of the tortilla. Next we'll fry up our Turkey Sausage! Weigh it out and toss it in a Skillet set to a Medium/High Heat. This will cook rather quickly so don't walk away from it. Once finished set off to the side. Now we'll get the rest of our Quesadilla Filling ready! Combine your 14g of Chopped Red Onion & 14g of Peppers (I personally use a combination of Red/Yellow/Green for this one) in a small bowl. Toss these in a Large Skillet for a couple minutes to let them soften. Once your Peppers are softened we'll toss in our 46g Egg Beaters (Make sure you are reading the nutrition label and buying the version with zero fat) & 7g Real Bacon Pieces (These are the real version of Bacon Bits which you'll find in the Salad Dressing aisle) & give this a quick scramble until the Eggs are fully cooked! Now we build! Take your cooked Turkey Sausage and spread it out evenly on your Quesadilla on top of the cheese. Next take your Egg, Bacon, & Pepper filling and spread it evenly on top of your Sausage. Finally take the other half of your Cheese and lay it on top of your Eggs. Once your Quesadilla is built go ahead and fold it over. Press down on it to spread out the fillings and to make sure everything cooks evenly! Now we'll just Pre-Heat our Skillet to a Medium/Low Heat and hit it with a light coating of Non-Stick Spray. Now just sit your Quesadilla down in the Skillet and cook for 5-6 Minutes each side until the Cheese is melted and the outside of your Tortilla has a golden brown color! And BOOM! You now have an Anabolic Breakfast Quesadilla that is incredible at any time of day! Feel free to add some Salsa or Sugar Free BBQ Sauce to this if you want to further ramp up that flavor!

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[email protected] 16 Jan 2021

Anytime

RECIPES

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[email protected] 16 Jan 2021

ANABOLIC DEEP DISH PIZZA

INGREDIENTS: White Flour Fat Free Cheese Low Calorie Pasta Sauce Turkey Pepperoni Active Dry Yeast

MACROS:

120g 112g 224g 60g 1 Pack

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

826 10g 68g 116g 6g

This is my FAVORITE pizza recipe hands down. Want the closest thing you can get to a "dirty" pizza without all the calories? This is the one you want! First thing you want to do is grab a powerful blender or food processor to make your dough with. I've never tried this by hand but I can't imagine it'd go well. Take 90g of your white flour & your pack of active dry yeast and dump into your blender. You can also add a little bit of salt and/or oregano to this if you'd like to add a little more flavor but this isn't necessary. Blend all of these ingredients until they're incorporated together. Next we need to add some water to this and we need it to be warm but not boiling. Ideally having it between 110-125 degrees is the best bet but I normally just make sure my water is warm but not painfully hot. With our blender turned on we want to slowly pour our warm water in and let it incorporate with our yeast & flour. The active dry yeast will only activate with warm water. At this point you should see your dough start to form. What we want to do now is add the rest of our flour (30g) into the blender and blend it up. Once we do this you can check your dough ball to see if it's the right consistency. If it's sticky to the touch then add a little more flour to it and blend. If it's not quite a "dough" consistency then add a tiny bit of water and keep blending. This is the tricky part but really easy once you know what you're looking for. At this point you should have a nice little dough ball. We want to throw this in a large mixing bowl and cover with plastic wrap and let sit for about 40 minutes to let it rise. Once our dough has risen we can now take it out of our bowl and place on a pizza circle (or baking dish of preference) and roll out into our crust. Next add your pasta sauce, cheese, & turkey pepperoni to the top of the pizza and place in the oven at 400 degrees for 15-20 minutes depending on how well done you like your crust. Finally pull this bad boy out of the oven & enjoy! This has been a game changer for me & once you learn to make your own dough I promise this will be a guilt free staple!

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[email protected] 16 Jan 2021

ANABOLIC PIZZA BURRITO INGREDIENTS: High Fiber Tortilla Turkey Pepperoni Pizza Sauce Fat Free Mozzarella

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 Wrap 30g 63g 56g

DIRECTIONS:

324 8g 36g 27g 14g

Start by taking a small sheet of foil and laying it out. This will be the cover for your burrito. Make sure you spray it with non-stick spray to save on hassle later. Lay a tortilla out on your foil sheet and place your cheese & pepperoni in the middle. Next add your sauce on top & roll the burrito up. Once the burrito is rolled up wrap your foil around it. Place your burrito in the oven at 400 degrees for 20 minutes. Remove from the oven and let cool for 35 minutes. Enjoy this gooey & delicious burrito!

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[email protected] 16 Jan 2021

ANABOLIC NACHOS INGREDIENTS: Joseph's Lavash Flatbread White Queso 96% Lean Beef

MACROS:

2 60g 112g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

496 16g 50g 38g 8g

Stupid simple recipe! High volume and delicious. Skip the 2000 calorie plate of nachos and have these instead! Start by taking two Joseph's flatbreads & running a pizza cutter down the length of them until you have a bunch of little strips. Now stack a few strips on top of each other and keep cutting until you have a bunch of little squares. Do this to both flatbreads. Spread the squares out with space between them on two baking sheets & toss in the oven at 350 degrees for 6-10 minutes. Cook time varies based on how crispy you want your nachos to be! In a microwave safe bowl heat up your queso until it's hot. Start with 30 seconds and keep microwaving until it's how you want it! Cook your ground beef in a skillet on medium high heat to save on time. Feel free to season your beef however you'd like it although for me personally a little salt does the trick. Once your nacho squares are done in the oven pull them out and throw on a plate. Pour your queso on top and your beef on top of that & BOOM now you have a massive plate of nachos that your gains will thank you for!

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[email protected] 16 Jan 2021

GRILLED TURKEY MELT INGREDIENTS: MACROS: Deli Turkey Breast White Bread Fat Free American Cheese Zero Calorie Butter Spray

Calories: Fat: Protein: Carbohydrates: Fiber:

224g 2 Slices 2 Slices 1 Bottle

DIRECTIONS:

418 6g 51g 40g 3g

One of the easiest recipes you'll ever make! Ready in minutes & perfect for Weekly Meal Prep! Let's go! First thing you want to do is lay out your two slices of White Bread. The bread I use is 130 Calories for two pieces so make sure you're reading those nutrition labels! Spray one side of each piece of bread with your Zero Calorie Butter Spray until it's covered. Go ahead and flip both pieces over so the butter side is down. Lay down a piece of Fat Free American Cheese on each slice of bread. Now, just weigh out your 224g of Deli Turkey Breast (I Use Oscar Meyer Brand) and lay it down on your sandwich. Take the other slice of bread and flip it over so the butter side is facing up and sit it on top of your sandwich! Now what you want to do is use a Double Sided Grill or Panini Press to put the finishing touches on this sandwich! I have a George Foreman Grill I bought on Amazon for really cheap and it's well worth it for recipes like this! Let your Grill pre-heat for a couple minutes and sit your Sandwich down on it. Close the lid on top and press down on your sandwich until it flattens out. Hold it in place and let your Sandwich cook for 2-3 Minutes! And BOOM! You now have a delicious Grilled Turkey Melt that is packed with Protein and delicious even when you eat it cold!

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[email protected] 16 Jan 2021

PIZZA QUESADILLA INGREDIENTS: Joseph's Lavash Flatbread Fat Free Mozzarella Turkey Pepperoni Pizza Sauce

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 112g 60g 112g

DIRECTIONS:

445 9g 59g 32g 6g

Gooey & Cheesy Goodness!! Crush those cravings with this BEAST of a quesadilla! Start by laying out a Josephs flat bread on piece of foil. Makes sure you spray the foil with non-stick spray so your quesadilla doesn't stick! Now take your flatbread and lay your cheese out on half of it followed up by your turkey pepperoni and sauce. Once you have all your fillings on the flatbread fold it over and wrap it up in your foil. The best way to cook this now is in a two sided grill (like a george foremean) or a panini press. Throw your foil wrapped quesadilla on your grill and press down so the heating element is touching both sides. Let this cook for around 5-8 minutes or until your cheese is fully melted. Once you check on your quesadilla and everything is gooey you are good to go! Now grab a fork and go to town on this delicacy!

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[email protected] 16 Jan 2021

ANABOLIC GRILLED CHEESE

INGREDIENTS: White Bread Fat Free American Singles Canadian Bacon Zero Calorie Butter Spray

MACROS:

2 Slices 6 112g 1 Bottle

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

458 6g 55g 46g 3g

This thing is a game changer! Seriously, if you want the ULTIMATE Grilled Cheese Sandwich then look no further than this monstrosity! Starting off take your two slices of Low Calorie White Bread & spray one side of each piece with a thorough coating of Zero Calorie Butter Spray. Now take your 112g of Canadian Bacon and cut it up into little strips. You can take these strips and throw them in an Air Fryer for 5-8 Minutes to make them really crispy! Otherwise they don't need cooking so you can skip this step if you'd like. Now we just need to assemble our sandwich! Starting with the butter side down place one of your pieces of bread on a small plate. Now what we'll do is add a slice of Fat Free American Cheese & then add some of our bacon strips. We will repeat these steps until we have multiple layers of both bacon and cheese! Finally, put the top piece of bread on and place your sandwich in a pre-heated skillet set to low/medium heat. Feel free to press down on the sandwich with your spatula to make it cook faster! Cook for around 3-5 Minutes a side. Once your cheese is melted & your bread is browned you can pull it off the stove! And BOOM! You have one of my favorite sandwiches. Gooey, Crispy, & ANABOLIC!!

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[email protected] 16 Jan 2021

CHEESY BISCUIT SLIDERS

INGREDIENTS: 100 Calorie Biscuit 96% Lean Ground Beef Fat Free American Cheese Zero Calorie Butter Spray

MACROS:

1 112g 1 Slice 1 Bottle

Calories: Fat: Protein: Carbohydrates: Fiber:

264 8g 31g 17g 1g

DIRECTIONS: Another super simple recipe that is incredibly delicious and easy to Meal Prep for the week! Let's do this! First thing you want to do is get your biscuit ready to go in the oven! I buy the 100 Calorie Pillsbury Butter Tastin' Biscuits but this is personal preference! As long as it's 100 Calories you'll be good to go! Toss your biscuit in the oven at 400 Degrees for around 8-11 Minutes! While your Biscuit is in the oven weigh out your 112g of 96% Lean Ground Beef on a small plate or cutting board. I recommend seasoning with Salt, Ground Mustard, Onion Powder, & Paprika to give the burger some smoky flavor! Once seasoned form it up into a patty. Once your Burger is ready to go just pre-heat a Skillet or Grill to a MediumHigh heat and cook for about 3-4 Minutes each side until it's cooked to your liking! Remove your Biscuit from the oven and split down the middle so you have a top & bottom bun. Spray each half with some of your Zero Calorie Butter Spray! Now take your slice of Fat Free American Cheese and place it on the underside of your top biscuit. It'll be larger than your biscuit so fold in the corners & tuck them underneath. Once your Patty is finished cooking you will place it on your Biscuit and put the top bun on so the folded Cheese is touching the Hot Patty! And BOOM! You now have a Cheesy Biscuit Slider that is absolutely incredible, especially if you eat it fresh off the stove! *NOTES* If making these for an entire week then any extras you have past the 3 Day Mark I recommend Freezing. Remove from the freezer and place in your fridge the night before you want to eat them so they'll be thawed and ready to go!

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[email protected] 16 Jan 2021

BUFFALO CHICKEN DIP INGREDIENTS: Chicken Breast Fat Free Blue Cheese Fat Free Greek Yogurt Fat Free Cheddar Cheese Fat Free Cream Cheese Zero Calorie Buffalo Sauce Powdered Dry Ranch

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 56g 85g 168g 56g 120g 8g

605 1g 112g 37g 0g

DIRECTIONS: First thing we want to do is cook & shred our Chicken Breast. Feel free to use a Rotisserie Chicken if you want to skip this step but I promise it's super easy to just do at home! First you'll trim a large Chicken Breast to remove all the fat and gristle. You want this Breast to way 224g when you're finished. Go ahead and season your Chicken Breast with Salt & Pepper if you'd like although this isn't required. Once your Chicken Breast is trimmed and seasoned go ahead and sit it down in a pot and add water until your entire Chicken Breast is covered with about an inch of water above it. Go ahead and bring this to a Boil. Once your Water is boiling you'll now reduce the heat to a Low Simmer and set a timer for around 8-10 Minutes. You want the internal temperature to reach 165 Degrees to ensure it's done so feel free to use a meat thermometer to double check! Once your Chicken Breast is cooked all the way through go ahead and pull it off the stove and out of the water. Set it on a surface to cool for a few minutes before shredding. Once your Chicken has cooled you can now start shredding it! I personally just use my hands and make quick work of it but feel free to toss it in a Stand Mixer or you can use the lauded "Fork Method". Once your Chicken Breast has been shredded into little pieces toss it in a large Mixing Bowl. In this same Mixing Bowl throw in your Fat Free Blue Cheese Dressing, Fat Free Greek Yogurt, Fat Free Cheddar Cheese, Fat Free Cream Cheese, Zero Calorie Buffalo Sauce (I Use Franks Red Hot Buffalo), & your Powdered Ranch. Once all of your Ingredients are in the bowl go ahead and mix everything together with a whisk until it's all the same color and mixed thoroughly. Transfer your Buffalo Chicken Dip to a Baking Dish & throw it in the Oven at 350 Degrees for 25 Minutes. And BOOM!! You now have Anabolic Buffalo Chicken Dip that no one would ever realize is actually good for you! Show up to the next party with this and do everyone a favor! *NOTES* For the PERFECT chips that are low calorie just grab a Josephs Lavash Flat Bread and cut it up into little squares. Bake for around 10 minutes at 350 Degrees and you're golden!

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[email protected] 16 Jan 2021

FLAMIN HOT CHICKEN SALAD

INGREDIENTS: Spinach Baked Hot Cheetohs Chicken Breast Sriracha Sugar Free BBQ Sauce Onion Powder Garlic Powder Black Pepper

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

300g 25g 168g 15g 30g 3g 3g 2g

DIRECTIONS:

333 5g 42g 30g 8g

The ultimate hunger killer! I love this salad because it tastes incredible, takes forever to eat, & is very low calorie and filling! First you want to grab the largest bowl you have. I recommend a large mixing bowl. Dump your spinach in here. The weight above is equivalent to one large bag you'd find at the grocery. Next we want to take our onion powder, garlic powder, & black pepper and throw it in the bowl with our salad. Take your baked flaming hot cheetohs and break them up into little pieces. I buy the snack size bags in bulk and just use one of them myself but do it however you'd like. Once your cheetohs are broken up into small pieces throw them in the bowl! Now we want to cut our chicken breast up into little pieces and cook it real quick in the skillet. If you pre-heat your pan to a medium high heat this step will only take about 5 minutes. Once the chicken is finished throw it in your salad bowl. Now that all of our ingredients are in the salad bowl the last thing we have to do is add our Sriracha & Sugar Free BBQ sauce and we're home free! Don't sleep on this salad: I've been eating it every day for the last 3 weeks and haven't gotten tired of it yet!

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[email protected] 16 Jan 2021

CRISPY NACHO CHICKEN SALAD

INGREDIENTS: Spinach Josephs Lavash Bread Chicken Breast Sriracha Sugar Free BBQ Sauce Onion Powder Garlic Powder Black Pepper

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

300g 2 168g 15g 30g 3g 3g 2g

424 7g 63g 43g 14g

DIRECTIONS: This salad is my new favorite! Trust me on this one: you'll want to eat this thing every day!! First you want to pre-heat your oven to 350 degrees and grab two baking sheets. Take your Josephs Flat Breads and cut them into little bite sized squares and spread evenly on each of your baking sheets. Spray non-stick spray so you don't have to worry about them sticking! Place your flat bread bites in the oven for about 8 minutes until they're crispy. Remove & set to the side. Grab the largest bowl you have & dump your spinach in there. The weight above is equivalent to one large bag you'd find at the grocery. Next we want to take our onion powder, garlic powder, black pepper & sauces and throw them in the bowl with our salad. Take your cripsy nachos we created and throw them on top. Now we want to cut our chicken breast up into little pieces and cook it real quick in the skillet. If you pre-heat your pan to a medium high heat this step will only take about 5 minutes. Once the chicken is finished throw it in your salad bowl. And BOOM!! You now have a cripsy chicken salad that will leave you feeling completely satisfied after you eat it. Don't sleep on this one until you try it out!

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[email protected] 16 Jan 2021

ANABOLIC CHILI CHEESE DOGS

INGREDIENTS: 100 Calorie Hot Dog Bun Lean Beef Hot Dog 96% Lean Ground Beef Fat Free Cheddar Cheese Chili Seasoning Mix

MACROS:

1 Bun 1 Dog 84g 28g 9g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

324 8g 36g 27g 1g

If you've been missing those classic Ball Park foods then I'm telling ya now: this recipe might be your new favorite!! I like to make 2-3 at a time since they're so good! First thing we'll cover is our Hot Dogs & Buns. When it comes to Hot Dogs I buy the Oscar Meyer Lean Beef Hot Dogs since they're the best bang for you buck overall for flavor & calories. They're only 60 Calories a piece so if you are swapping for a different brand just make sure you keep those calories in check! As for Buns I use the cheapest brand I find at Wal Mart, but keep calories in mind when swapping. The better you get at reading nutrition labels the more Anabolic you'll be! We'll start off by cooking our Hot Dogs! I have a little Mini Electric Grill I use indoors but feel free to fry these, boil these, grill these or even microwave them! Hot Dogs are already cooked so you don't have to worry about undercooking. Once your Hot Dogs are finished place them in your buns. Go ahead and Pre-Heat a skillet to a Medium-High Heat and toss in your 84g Ground Beef! Cook this until browned. If making multiple Chili Cheese Dogs just multiply out your ingredients! Once your beef is browned add in your 9g Chili Seasoning Mix (I buy packets at my grocery that are similar to Taco Meat Seasoning) along with 40g of water. Mix this up with your beef until thoroughly mixed. Let this sit and simmer on low heat for a couple minutes until it thickens up! Now all that's left to do is add your Chili to each of your Dogs. And finally, top your Chili with your 28g Fat Free Cheddar Cheese! And BOOM! You now have Anabolic Chili Cheese Dogs that will be a hit with whoever eats them! I personally like to add Spicy Brown Mustard on top to really seal the deal!

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[email protected] 16 Jan 2021

DEEP DISH MINI PIZZAS INGREDIENTS: Fat Free Mozzarella Fat Free Cheddar Liquid Egg Whites Fat Free Cream Cheese Pizza Sauce Turkey Pepperoni Oregano Garlic Powder Crushed Red Peppers

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

56g 56g 46g 56g 63g 15g 1g 1g .5g

DIRECTIONS:

319 3g 52g 21g 1g

This recipe is PERFECT to meal prep for the whole week! If you want to make multiple days worth of this one just multiply the ingredients out by the number of days you want to make! Starting off grab a Large Mixing Bowl and toss in your Fat Free Cheddar Cheese, Liquid Egg Whites, Fat Free Cream Cheese, Oregano, Garlic Powder, & Crushed Red Peppers. Add about 1g of Salt to this if you don't mind the sodium! Mix all of these together until the Cream Cheese is smoothed out and you have a creamy batter! Now, I personally use Mini Foil Loaf Pans to portion these out since they come with lids but use whatever oven safe baking dish you'd like! Spoon your batter into your dish & flatten it out. Now just toss your Pizza Crust in the oven at 350 Degrees for 20-25 Minutes! Once you pull it out of the oven you'll notice that it has hardened and become more of a crust like texture. It won't be quite done but don't worry, we have another cooking cycle in the oven! Now all you do is top it with your Pizza Sauce, Fat Free Mozzarella Cheese, & Turkey Pepperoni! Feel free to add any Veggie toppings you'd like! Once your Mini Deep Dish Pizza is fully built all it needs is about 15 Minutes in the Oven at 350 Degrees! And BOOM! You now have a delicious Pizza that is loaded with Protein & has an amazing flavor! If you want a High Protein Pizza with none of the guilt then this is definitely the recipe you're looking for! *Notes* If making for multiple days just lid the others up and place in the fridge/freezer! You can re-heat in the oven at 350 Degrees for about 15 Minutes OR scoop it out onto a plate and give it a couple minutes in the microwave!

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[email protected] 16 Jan 2021

ANABOLIC SPAGHETTI

INGREDIENTS: Shirataki Noodles 96/4 Lean Ground Beef Low Calorie Marinara

MACROS:

448g 224g 500g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

615 15g 60g 60g 20g

Shirataki Noodles are the king of pasta! Quite literally the lowest calorie pasta noodles you can find and so easy to prepare it'll blow your mind! Let's get started! First thing we'll touch on is the Shirataki Noodles. These can be a little trickier to find, I personally find mine at Kroger. If you google Shirataki Noodles you'll find stores near you that will have them so you can swing in and scoop them up! What we'll do first is weigh out both our 224g 96% Lean Ground Beef & 500g Low Calorie Marinara Sauce (I Use Barilla Brand Marinara). Toss your Marinara Sauce in a Medium Sized Sauce Pan & set the Heat to Medium. Now just Pre-Heat a Skillet to Medium-High Heat and toss your Ground Beef in! Fry this until Browned. Once finished toss it in the bowl with your Marinara Sauce & stir everything together! At this point we'll keep our Spaghetti Sauce set to Medium Heat for a few more minutes or until it heats up to your liking! You can toss seasonings in here if you'd like but it's not necessary. Personally I like a little Garlic Powder, Oregano, & Crushed Red Pepper Flakes! The Shirataki Noodles are super easy to prep! Just grab a Strainer and dump your Shirataki Noodles in and rinse them thoroughly. When finished, strain as much liquid off as you can and toss them in a Microwave Safe Bowl! Microwave on High for 90-120 Seconds! Once finished Strain them off one more time to remove any excess liquid. Once strained just toss them in a bowl or on a plate. Your sauce should be good to go at this point so just pour it on top of your Noodles! And BOOM! You now have Anabolic Spaghetti that is High in Protein & super filling! Feel free to top with some Powdered Parmesan Cheese to add a little kick of flavor!

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[email protected] 16 Jan 2021

BBQ BONELESS WINGS

INGREDIENTS: Chicken Breast Corn Flakes G Hughes BBQ Sauce

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 40g 120g

DIRECTIONS:

402 2g 53g 43g 1g

Another super simple recipe!! Only takes three ingredients but has LOADS of flavor & protein! Let's get after it! First step is to cut your Chicken Breast up into bite size pieces. Keep them all around the same weight & size so they cook evenly. Now just pour 60g of your Sugar Free BBQ Sauce (G Hughes Sweet & Spicy is my preferred brand) in a bowl and toss your cut up chicken down in along with it! Mix this up by hand until all of your Chicken pieces are covered! Now go ahead and weigh out your Corn Flakes in another Bowl and break them up into little tiny pieces! This will be our breading! Now, you can either dump your BBQ Sauce Covered Chicken down into your broken up Corn Flakes & mix them all together until breaded OR you can go piece by piece and dip each piece of Chicken in your breading until it's covered. Either way works well! Once all of your pieces are breaded & ready to go all you have to do is toss them on a Baking Sheet making sure you leave space between your pieces. If you have a wire rack to elevate them that'll help the undersides cook better but this isn't necessary! Toss them in the oven on 425 Degrees for about 13-15 Minutes! Once they're finished cooking top the chicken with your remaining 60g of BBQ Sauce! And BOOM! You now have Anabolic BBQ Boneless Wings that are absolutely delicious and perfect for meal prep! *NOTES* If Meal Prepping out for the entire week with 3 full trays you'll want to bake on 425 Degrees for between 18-22 Minutes! Use Convection mode if your oven has it for more even cooking!

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[email protected] 16 Jan 2021

ANABOLIC BAGEL BITES INGREDIENTS: Mini Bagels Fat Free Mozzarella Turkey Pepperoni Low Calorie Marinara Oregano

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

86g 84g 30g 62g 2g

DIRECTIONS:

482 6g 45g 62g 4g

We took the classic Bagel Bites you'd buy at the grocery store and made them Anabolic! The perfect late night snack! Let's get started... First thing we'll discuss is the Bagels. I buy Thomas Mini Bagels at my grocery. They're 250 Calories for two bagels and weigh out to 86g. This is the brand I recommend since you'll find them just about anywhere but if you swap just make sure the calories even out and you'll be good to go! Lay out your two Mini Bagels on a cutting board and split them in half. The bottom half of the bagel will be a little thicker then the top so we'll use a knife and cut it into two pieces that way we'll get an extra Bagel Bite out of it! Do this to both bottom halves of your bagels. You should now have 6 Bagel Bites! Weigh out your 84g of Fat Free Mozzarella & your 30g of Turkey Pepperoni and place them on your cutting board. Using a knife chop both piles up until they're smaller pieces that will more easily be spread on your Bagels. Now just weigh out your 62g of Low Calorie Marinara Sauce (I Use Barilla Brand) and spread it evenly on top of each of your Bagels. After this go ahead and evenly spread your Fat Free Mozzarella on top of your Marinara. Take some Oregano and sprinkle it on top of your cheese to add a nice seasoning to each one! And finally spread out your Turkey Pepperoni evenly on each Bagel Bite. Now that our Bagel Bites are assembled all we have to do is toss them in the oven at 350 Degrees for 18-20 Minutes! And BOOM! We now have Anabolic Bagel Bites that are the perfect late night Netflix snack! Feel free to add additional toppings to these to fit your preference!

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[email protected] 16 Jan 2021

THIN CRUST PEPPERONI PIZZA

INGREDIENTS: Joseph's Lavash Flatbread Low Cal Marinara Sauce Fat Free Mozzarella Turkey Pepperoni

MACROS:

1 Piece 112g 84g 30g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

388 8g 49g 30g 5g

Grab a large baking sheet and lay a piece of foil down on it & spray with a light coating of non-stick spray. Lay your flatbread out on the pan and flatten any creases or bumps you may find. Add your marinara sauce on top and spread evenly across the flatbread while leaving room for crust on the outside. Add your fat free cheese & spread as evenly as possible. Next we add our turkey pepperoni to the pizza and try to make it look as pretty as possible for the gram! Pre-heat your oven to 350 degrees and cook the pizza anywhere from 8-13 minutes. Cook time can vary depending on whether you want a crispier or softer crust. Pull out of the oven, cut into slices, & enjoy this delicacy! *NOTES* You can throw the flatbread in the oven for 5 minutes or so at 350 degrees before adding topping if you want a real crispy crust!

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[email protected] 16 Jan 2021

THIN CRUST BBQ CHICKEN PIZZA

INGREDIENTS: Joseph's Lavash Flatbread Sugar Free BBQ Sauce Fat Free Mozzarella Chicken Breast

MACROS:

1 Piece 120g 84g 168g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

444 4g 72g 30g 4g

Grab a large baking sheet and lay a piece of foil down on it & spray with a light coating of non-stick spray. Lay your flatbread out on the pan and flatten any creases or bumps you may find. Add your BBQ sauce on top and spread evenly across the flatbread while leaving room for crust on the outside. Add your fat free cheese & spread as evenly as possible. Next we add our cooked chicken breast to the pizza and try to make it look as pretty as possible for the gram! Pre-heat your oven to 350 degrees and cook the pizza anywhere from 8-13 minutes. Cook time can vary depending on whether you want a crispier or softer crust. Pull out of the oven, cut into slices, & enjoy this delicacy! *NOTES* You can throw the flatbread in the oven for 5 minutes or so at 350 degrees before adding topping if you want a real crispy crust!

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[email protected] 16 Jan 2021

PHILLY CHEESESTEAK SLIDERS

INGREDIENTS: 96% Lean Ground Beef White Dinner Rolls Zero Calorie Butter Spray Fat Free Mozzarella Reduced Fat Pepperjack

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

896g 20 1 Bottle 196g 189g

DIRECTIONS:

2980 60g 360g 250g 16g

Don't let the calories fool you on this recipe! It's a game changer for a party or event. We make 20 of these sandwiches so there are plenty to go around! First we want to take our dinner rolls and split them in half so we have a top & bottom bun for our sandwiches. You can use a knife for this but a clever pair of hands also works. Once we do this we spray a large baking dish with non-stick spray and place just the bottom buns down in the pan. Next we spray the buns with a zero calorie butter spray. I personally use I Can't Believe It's Not Butter Spray and it works great! Get an even coating of spray across all of our buns. Next we take the entire bag of fat free mozzarella cheese and lay it down on our buns. Spread it evenly to ensure cheesy goodness in every sandwich! Now we want to cook our ground beef & place it on top of the cheese in our pan. You can season the beef if you'd like but this is not necessary. Next we add our reduced fat pepperjack slices on top of the beef we just laid down. I personally use a whole 10 pack of Sargento for this but any reduced fat brand will work! Now we spray the underside of each of our top buns and sit them on top. We now have our sandwiches created and looking pretty so it's time to throw them in the oven for around 30 minutes at 350 degrees! You can take them out of the oven at 20 minutes to add more butter spray to the top if you'd like for an added flavor burst before putting back in! And here we go!! We have a big high protein tray of Philly Cheesesteak Sliders that everyone is going to love! Make sure you have a spatula ready to dole out this sweet goodness!

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[email protected] 16 Jan 2021

ANABOLIC PIZZA SUB

INGREDIENTS: 190 Calorie Sub Roll Turkey Pepperoni Fat Free Mozzarella Low Calorie Marinara Oregano

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 60g 56g 63g 1g

DIRECTIONS:

447 11g 43g 44g 2g

This recipe is not only delicious but extremely easy to Meal Prep for the entire week! Simple, Tasty, & Anabolic! Let's do this! First thing you want to do is split your 190 Calorie Sub Roll & open it face up! If you can't find 190 Calorie Sub Rolls just get as close as you can in calories and you'll be just fine! Spread your 56g of Fat Free Mozzarella evenly on both sides of your sub buns, followed by your 60g of Turkey Pepperoni. The more evenly this is spread out the easier your Sub will be to close up! Next just sprinkle your gram of Oregano on top of your Pepperoni! Finally add your 63g of Low Calorie Marinara Sauce on top of your Pepperoni! Keep in mind that you won't necessarily find a Marinara Sauce that is labeled "low calorie" so you'll need to look at the options available at your store and choose the one with the best nutrition label! For the perfect Pizza Sub you'll want to wrap this in foil and throw it in the Oven at 400 Degrees for 15-18 Minutes! If Microwaving out of Tupperware Containers just leave your subs open and microwave for about 90-120 Seconds! And BOOM! You now have easy "grab & go" Anabolic Pizza Subs that are delicious and will last in your Fridge the entire week!

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[email protected] 16 Jan 2021

CHICKEN N' NOODLES

INGREDIENTS: Chicken Breast Frozen Egg Noodles Fat Free Chicken Broth 98% Fat Free Cream Of Chicken Onion Powder Garlic Powder Seasoned Salt

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

448g 240g 1 Can 1 Can 1g 1g 1g

DIRECTIONS:

1285 17g 131g 152g 4g

One of my favorite recipes! Delicious & Creamy! Best part is if you want to make a larger batch just start doubling the ingredients! In a large pot throw in your Fat Free Chicken Broth, 98% Fat Free Cream Of Chicken, Onion Powder, Garlic Powder, & Seasoned Salt. Stir all of these together and bring to a boil! While we're waiting on our broth to heat up we will cut our chicken up into little bite size pieces. In a separate pan toss in your chicken & cook on medium high heat until it's cooked all the way through. Once your chicken is finished throw it into your pot with the broth and continue bringing to a boil. Once your broth is boiling go ahead and dump your Frozen Egg Noodles in. I usually buy the packs of Reames Frozen Egg Noodles in the blue bag! This is my favorite brand but use whatever you like! After adding the noodles in the pot will stop boiling so we'll want to bring it back up to a boil. Make sure you give it a good stir and that all the noodles are submerged down in the broth! Once it returns to a boil we want to reduce the heat to medium/low and let it sit and simmer for an additional 20-30 minutes. The longer it cooks the thicker the broth will be! And Voila! You now have a big heaping pile of chicken and noodles! Throw it on top of some mashed potatoes for the Ultimate Anabolic Comfort Food!

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[email protected] 16 Jan 2021

BEAN & CHEESE FREEZER BURRITO

INGREDIENTS: 200 Calorie Burrito Tortilla Refried Beans Fat Free Cheddar Cheese Mild Salsa Cumin Garlic Powder

MACROS:

1 130g 112g 30g 1g 1g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

546 6g 50g 73g 8g

This is another simple & delicious Meal Prep recipe! Obviously you can make just one BUT the ease of this recipe comes with how easy it is to combine the ingredients and make a weeks worth! Let's get started... The first thing you want to do is lay out a Square piece of Aluminum Foil big enough for your Tortilla to fit on. Spray this with a coating of Non-Stick Spray! Now go ahead and lay down your Burrito Tortilla on the foil! The brand I use is Mission Burrito Tortillas & they're 200 Calories a piece but feel free to use whatever brand you like, just make sure it's big! Now in a large mixing bowl add in your Refried Beans, Fat Free Cheddar Cheese, Mild Salsa, Cumin, & Garlic Powder! Stir all of these together until they're thoroughly combined. Once your Bean & Cheese mixture is ready to go just spoon it into the middle of your Tortilla! Go ahead and fold your Burrito up & wrap the foil around it for safe storage! When it comes to cooking these my favorite method is to toss it in the Oven at 450 Degrees for about 30 Minutes! This really crisps up the outside & makes the inside gooey & delicious! You can microwave these as well & for me about 4 Minutes on High is perfect! These are also great cold if you want my honest opinion! And BOOM! You now have an Anabolic Bean & Cheese Burrito that is not only super filling but delicious at the same time! *Notes* If making this for multiple days just use a calculator and multiply each ingredient by the number of days you're prepping for! These will last in the fridge for a week & in the freezer for a few months!

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[email protected] 16 Jan 2021

BACON, EGG, & CHEESE BURRITO

INGREDIENTS: 200 Calorie Burrito Tortilla Liquid Egg Whites Canadian Bacon Fat Free Cheddar Mild Salsa Queso Cheese

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 92g 84g 56g 32g 32g

482 10g 50g 48g 2g

DIRECTIONS: The Ultimate Bacon, Egg, & Cheese Anabolic Burrito! These are not only delicious but super simple to make! Let's do this!! The first thing we want to do is lay out a piece of foil and spray it down with a light coating of Non-Stick Cooking Spray! Lay your Large Burrito Tortilla down on this. I personally use Mission Burrito Tortillas but feel free to use whatever brand you want as long as it's 200 Calories! First thing we'll do is lay out our 56g of Fat Free Cheddar Cheese in the middle of our Tortilla. On top of that Cheese we will place our 32g of Mild Salsa & 32g of Queso Cheese. Now we'll weigh out both our 84g of Canadian Bacon & 92g of Liquid Egg Whites in a bowl. Go ahead and Pre-Heat a Skillet to Medium-High Heat and toss both your Egg Whites & Canadian Bacon down in! Let these cook until your Egg Whites have finished which should only take a couple minutes as long as you Pre-Heated. Once finished place both of these in your burrito! We officially have all of our Ingredients down in our Burrito so all that is left to do is fold it up! This can be a little tricky if you have never folded a Burrito before so I recommend looking up a Youtube Video for the proper method. Once you do this once you'll be a pro! Now that our Burrito is folded up all we do is wrap our Foil around it and seal it up! You can either toss this in the oven at 350 Degrees for about 20 Minutes or remove the Foil and toss in the Microwave for 2-3 Minutes! Either way this will be amazing! And BOOM! You now have an Anabolic Bacon, Egg, & Cheese Breakfast Burrito that will leave you feeling satisfied and ready to tackle the day!

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[email protected] 16 Jan 2021

BBQ CHICKEN FREEZER BURRITO

INGREDIENTS: Large Burrito Tortilla Chicken Breast Sugar Free BBQ Sauce Fat Free Cheddar

MACROS:

1 224g 30g 56g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

510 9.5g 69g 38g 3g

The ultimate lunch burrito! You can cook these in bulk and freeze them to throw in the oven or microwave to eat later on! Perfect for grab and go! First we want to lay out a piece of foil and spray it with non-stick spray & lay our tortilla out on top of that. This way when we cook it later it doesn't stick to the foil. Now we want to let our skillet preheat on medium high heat. Doing this will ensure our chicken cooks fast and develops a nice crust to it. Next we want to take our chicken and cut it up into little bite size pieces. Throw your chicken in the pre-heated skillet and let it cook for 3 minutes on each side. Once it's done cooking I like to use my spatula and split the pieces down the middle into smaller pieces and move around the pan for added flavor. Now we take our chicken and lay it out on our tortilla. After we do this we add our cheddar cheese and BBQ sauce on top. Now you will attempt to wrap your burrito. If you don't know how to properly do it I suggest watching a Youtube video on it lol I'm not kidding. Once your burrito is rolled you'll wrap the foil up around it and you're good to either freeze it to cook later, refrigerate it, or throw it in the oven immediately! If you are cooking right away then you'll throw it in the oven at 350 degrees for about 20 minutes. If you are cooking from frozen you'll need around 45 minutes of cooking time from frozen so make sure you plan ahead or thaw it out in advance! Now we have a perfect, macro friendly, & gooey burrito that is perfect to eat anytime! Don't take my word for it: make yourself a batch and experience the joy for yourself!

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[email protected] 16 Jan 2021

SPICY QUESO FREEZER BURRITO

INGREDIENTS: Large Burrito Tortilla 93% Lean Ground Beef Hot Salsa White Queso

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 168g 60g 30g

DIRECTIONS:

555 22.5g 41.5g 44g 3g

The ultimate beef burrito! You can cook these in bulk and freeze them to throw in the oven or microwave to eat later on! Perfect for grab and go! First we want to lay out a piece of foil and spray it with non-stick spray & lay our tortilla out on top of that. This way when we cook it later it doesn't stick to the foil. Now we want to let our skillet preheat on medium high heat. Our beef will cook way faster this way and the faster we get this done the sooner we get to eat! Throw your beef in the pre-heated skillet and let it brown. Obviously you can cook it to your preference but keep in mind it'll cook a little extra when you throw it in the oven so you don't need to torch it. Now take your cooked beef and lay it out on your tortilla. Go ahead and place your queso and salsa on top. Now you will attempt to wrap your burrito. If you don't know how to properly do it I suggest watching a Youtube video on it lol I'm not kidding. Once your burrito is rolled you'll wrap the foil up around it and you're good to either freeze it to cook later, refrigerate it, or throw it in the oven immediately! If you are cooking right away then you'll throw it in the oven at 350 degrees for about 20 minutes. If you are cooking from frozen you'll need around 45 minutes of cooking time from frozen so make sure you plan ahead or thaw it out in advance! Now we have a spicy & cheesy high protein burrito that anyone will love! This is probably one of my favorite freezer burritos due to how the queso & salsa combine in the oven. Seriously, it's a game changer!

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[email protected] 16 Jan 2021

DOUBLE SMASH BURGER

INGREDIENTS: 96% Lean Ground Beef Low Calorie Bun Turkey Bacon Fat Free American Cheese Zero Calorie Butter Spray Light Mayo Sriracha

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 1 42g 2 Slices 1 Bottle 8g 5g

675 23.5g 76g 40g 4g

DIRECTIONS: First we want to season our lean beef. There isn't a whole lot of natural flavor so we have to add it in ourselves. I like to use garlic powder, onion powder, and sea salt personally but this step is not necessary. After we season our beef we want to patty our burgers and form them into a thick patty. Don't make them completely flat because we will smash them later. Take both your bottom and top bun and spray the underside with I Can't Believe It's Not Butter Spray & brown them for a couple minutes in the skillet! In a seperate bowl we'll mix up both our light mayo & sriracha to create a secret sauce for this burger that will add a nice kick!  Once mixed set to the side. In a large preheated pan we will spray a light coating of non-stick spray and throw our burgers in there. Using a spatula (or two) you want to smash each patty down as flat as you can get it in the pan in order to make it as thin as possible. Let each side cook for around 2-4 minutes depending on how well done you like your burger. Once it's cooked you will place a slice of fat free american cheese on each patty and let it melt. Now pull the patties off & place onto your bun. We are now good to throw our turkey bacon in the same skillet & let it cook through. Should only take a few minutes on each side to get it nice and crispy. Now we remove our turkey bacon & place it on top of our two patties & then add a thick layer of our sauce to the underside of our top bun before placing it on top. And here we go!! You have an epic high protein smash burger that won't slow you down like you were hit with a tranquilizer dart!

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[email protected] 16 Jan 2021

ANABOLIC DEEP DISH LASAGNA

INGREDIENTS: 96% Lean Ground Beef Low Calorie Marinara Oven Lasagna Noodles Fat Free Mozzarella Fat Free Cream Cheese Liquid Egg Whites Oregano

MACROS:

448g 375g 75g 224g 224g 92g 2g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1606 22g 218g 134g 15g

This recipe is extremely simple and perfect for Meal Prep or a Big Anabolic Dinner! If making a bigger batch just multiply out the ingredients! Let's get started! First thing we'll do is get our Cheese Spread ready! In a Large Mixing Bowl toss in your 224g Fat Free Mozzarella Cheese, 224g Fat Free Cream Cheese, 92g Liquid Egg Whites, & 2g Oregano. Use a Spoon and mix all of these together until it's a smooth creamy consistency! Next we'll get our Beef ready! Toss your 448g 96% Lean Ground Beef in a Skillet set to Medium-High Heat! I always recommend pre-heating your skillet to drastically cut down on your cooking time! Cook this until browned. Once your Lean Beef is browned go ahead and toss in your 375g Low Calorie Marinara Sauce (I Use Barilla Brand) and mix it in with your beef. Reduce the Heat to low and let this simmer for 2-3 minutes! Now it's time to build! Grab a Small Cake Pan (I use an 8x8) & spray it with Non-Stick Cooking Spray! Start by filling the bottom layer with half of your Lean Beef. Spread this out until it fully fills the bottom of the pan. On top of this we'll lay down half of our Oven Ready Lasagna Noodles! I personally use Barilla Brand and they're a little too big for my Cake Pan so I break them in half before placing them in. Once your Noodles are laid down take half of your Cream Cheese spread and form a full layer of this on top of your noodles. Spread this edge to edge as well! And finally we'll repeat the last 3 steps! Add your final Beef Layer, then lay your remaining Lasagna Noodles down, then the last of your Cheese Spread! Once everything is spread edge to edge and looking pretty it's time to toss this in the oven! Cover your pan with Foil & Bake this for 30 Minutes at 350 Degrees! After the 30 Minutes has elapsed go ahead and remove the foil and cook an additional 5-10 Minutes! And BOOM! You now have Anabolic Deep Dish Lasagna that is PERFECT for any occasion! Pair this with my Cheesy Texas Toast recipe and you'll have a full spread that anyone will love!

63

[email protected] 16 Jan 2021

CHEESY TEXAS TOAST INGREDIENTS: 130 Calorie Bread Fat Free Mozzarella Fat Free Cheddar White Queso Cheese Oregano Zero Calorie Butter Spray

MACROS:

1 Slice 28g 28g 32g .5g 1 Bottle

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

256 4g 23g 32g 1g

If you've been craving Cheesy Texas Toast but still want a new low weigh in tomorrow then look no further than this recipe! The most important part of this recipe is Bread Selection and we can do this in one of two ways. I personally like to get big Artisan Loaf Slices that are 130 Calories a piece and use those. You can also use this recipe with two slices of White Bread that equal out to 130 Calories. Either way just make sure your bread is right around there and you'll be fine! Lay your bread out on a piece of Parchment Paper & spray the top of it with a light coating of Zero Calorie Butter Spray! Next weigh out both your 28g Fat Free Mozzarella Cheese & 28g Fat Free Cheddar Cheese and put them in the same bowl. Mix these together by hand until they're blended together! Spread your Cheese Blend evenly on top of your piece of Bread. Now just weigh out your 32g of White Queso and spread it evenly across your bread on top of the other Cheeses. Once all of your cheese is in place just lightly sprinkle your Oregano on top! Now just place your Parchment Paper on a Baking Sheet and throw this in the oven at 400 Degrees for 10-12 Minutes! And Boom! You now have Cheesy Texas Toast that is delicious straight out of the oven! You can even make a big batch at one time and Meal Prep these since when they microwave they'll re-melt and become delicious again!

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[email protected] 16 Jan 2021

CRISPY FRIED CHICKEN SANDWICH

INGREDIENTS: Chicken Breast 140 Calorie Bun White Flour Baking Powder Garlic Powder Paprika Kosher Salt Black Pepper Liquid Egg Whites

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 1 20g 2g 1g 1g 1g 1g 92g

DIRECTIONS:

432 4g 57g 42g 2g

Move over Popeyes, we got a new Chicken Sandwich in town! Super Simple & Extra Anabolic! Let's do this!! First thing you want to do is take a Large Chicken Breast & split it down the middle so it becomes two thinner halves. Our goal is to have two pieces of Chicken that weigh out to 224g Combined. The thinner these are the better they'll cook which is why we split them. Once your Chicken is split and weighed out we'll get our breading ready! In a Large Mixing Bowl toss in your 20g White Flour, 2g Baking Powder, 1g Paprika, 1g Garlic Powder, 1g Kosher Salt, & 1g Black Pepper! Stir these together with a spoon until they're all thoroughly combined. In a 3rd bowl pour in your Liquid Egg Whites! You don't necessarily need to weigh this out since we're just using it as an Egg Wash for our breading so the actual calories added are close to zero. Now, take one of your Chicken Halves & dip it down into your Egg Whites until it's covered. Let any excess Egg Whites drip off before transferring to your Breading Bowl and flouring your Chicken. Make sure you fully cover both pieces and that you get all the nooks & crannies! Once both pieces of Chicken are fully breaded grab some Non-Stick Cooking Spray and spray both sides of each piece of chicken with a light coating. This will ensure they get extra crispy when we cook them! Now just toss your Chicken Pieces in an Air Fryer and cook at 400 Degrees for 6-7 Minutes Each Side! If you have a Meat Thermometer you can check your Chicken to make sure it's reached an Internal Temperature of 175 Degrees so you know for certain it's done! Once your Chicken is finished all you have to do is slap it on your 140 Calorie Hamburger Bun (I Use Nature's Own Butter Buns) and you're good to go! A great low calorie sauce to add to this is a combination of Fat Free Ranch & Sriracha! Gives it a little kick while keeping calories very minimal!

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[email protected] 16 Jan 2021

CRISPY BUFFALO WINGS

INGREDIENTS: Mini Party Chicken Wings Baking Powder Zero Calorie Buffalo Sauce

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

896g 5g 112g

DIRECTIONS:

440 30g 40g 0g 0g

Remove your wings from the packaging and pat each of them dry with a paper towel. You want to be thorough here because the less moisture that's locked into the skin the crispier they're gonna be! After all of your wings have been dried we will transfer them into a large mixing bowl and add our baking powder into the bowl as well. Mix all of your wings up with the baking powder to ensure you get an even coating on the outside of every wing. This baking powder will leave no taste but really help that skin crisp up! We have the choice to use either an Air Fryer or an Oven here to cook these wings. As always an Air Fryer will provide the crispiest result but they'll still be crunchy and delicious in the oven! Bake at 450 degrees (on convection mode if you have it) for 30-40 minutes. The longer you cook the crispier they'll be! If air frying you'll use 400 degrees at 25 minutes. Make sure you spray whatever surface you cook on with non-stick spray because wings have a tendency to stick. Once removed from the oven/air fryer you will let sit for a few minutes to cool. In a large mixing bowl you will add your sauce of choice & toss the wings in it! Now you get to enjoy crispy buffalo wings with none of the carbs or deep fried fat! Don't forget the paper towels!

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[email protected] 16 Jan 2021

ANABOLIC PB&J

INGREDIENTS:

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

White Bread 2 Slices Peanut Butter 32g Plain Greek Yogurt 150g Sugar Free Strawberry Jam 51g Protein Powder 32g

562 18g 51g 49g 9g

DIRECTIONS: This recipe is stupid simple and ready in just a few minutes! First off take your two slices of bread & place them on a plate. In a small mixing bowl you will add in your peanut butter, greek yogurt, & protein powder and begin mixing them together. I recommend vanilla or peanut butter flavored protein powder for this recipe but honestly it all tastes good! Once your protein peanut butter is mixed up go ahead and add it to one slice of your bread. There will be quite a bit here but trust me, it's delicious so you won't mind the extra! Now you want to add your sugar free strawberry jam to the other slice of bread. Attempt to spread it as evenly as possible. Now you just slap the two pieces together and you have yourself a truly exquisite work of art! High in protein & ready to jump start your anabolic rodeo! Go get em cowboy (Or cowgirl)! *NOTES* If you want to cut down on the overall calories you can swap out the peanut butter for PBFit/PB2 powder and use the same 32g measurement. You'll get more protein this way and less fat. The taste difference isn't very noticeable and you'll drop around 100 calories!

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[email protected] 16 Jan 2021

SPICY POPCORN CHICKEN

INGREDIENTS: Chicken Breast Garlic Powder Paprika Ground Mustard Black Pepper Kosher Salt Corn Flakes Sugar Free Honey

MACROS:

448g 2g 2g 2g 2g 1g 80g 21g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

704 2g 108g 69g 3g

On a cutting board take your chicken breast and cut it up into little bite size pieces. Once this is done set it to the side. In a small bowl go ahead and combine your garlic powder, paprika, ground mustard, black pepper, & kosher salt. Mix until thoroughly combined. Take your corn flakes and throw them in a zip lock bag and pound them out a bit to create our breading. It doesn't have to be a powder but you want little flaky delicious chunks. Now, in a large mixing bowl throw in your chicken pieces & add the honey + the spices from earlier. Mix all of this up until each piece is thoroughly coated. After this is done you can now throw in your corn flakes and mix until all of your chicken pieces have a nice corn flake breading on them. If you don't use all of the corn flakes you can lay them on top of your pieces when it's time to cook. Grab a large baking sheet and place a piece of foil down. I recommend also adding a wire baking rack to help cook underneath but this is not necessary. Spray whichever surface you plan to use with non-stick spray. Place your chicken pieces on your baking sheet allowing each piece to have space around it. You don't want any of them touching. Bake at 400 degrees for about 13-15 minutes. Remove when finished and you'll have a delicous high protein meal!

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[email protected] 16 Jan 2021

ANABOLIC MAC & CHEESE

INGREDIENTS: Chickpea Pasta Unsweet. Almond Milk Fat Free Cream Cheese Fat Free Cheddar Cheese

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 160g 84g 112g

DIRECTIONS:

1148 16g 102g 149g 33g

I didn't think this one was possible but here we are! If you've been craving pasta then this guy will satisfy all of those cravings! High in protein, fiber, & cheesy goodness! Feel free to split this into multiple portions to eat later. First we need to pour about 4 cups of water in a medium sized pot & place on the stove. Bring this to a boil. Once your water is boiling go ahead and throw in your Chickpea Pasta. Almost every grocery will have a version of this pasta, I personally use Banza brand myself but use whatever brand you'd like. Boil for about 7-8 minutes until your noodles reach the desired tenderness. Strain them off and set to the side. In another medium sized pot pour your Unsweetened Almond Milk in & set to a Medium heat. Wait a few minutes until it starts to steam. Once your milk is steaming place your Fat Free Cream Cheese in the pot and whisk it until it combines with the Almond Milk. Once it's fully combined you can now throw your Fat Free Cheddar Cheese in and continue to whisk until your sauce is the same consistency throughout. Now just throw your noodles into the pot and stir it all together until every noodle is completely covered in your cheese sauce. Add salt & pepper to your taste preference. And Voila! You now have Anabolic Mac & Cheese that is guilt free & won't leave you feeling like a beached whale once you're finished. *Notes* If you want to combine your Fat Free Cheddar with Fat Free Mozzarella for a more cheesy flavor go right ahead!

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[email protected] 16 Jan 2021

ULTIMATE ANABOLIC PIZZA

INGREDIENTS: Pizza Crust (380 Calorie) Low Cal. Marinara Sauce Turkey Pepperoni Fat Free Mozzarella Canadian Bacon Banana Peppers

MACROS:

1 250g 120g 280g 224g 56g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1501 29g 183g 127g 14g

This thing is a MONSTER! Better call a friend to help you finish this thing because to solo it requires years of training. First thing you need is an oven ready pizza crust. The one I buy is HEB Brand but most groceries should have different versions of these. The one I use is 380 Calories, if you can find a lower calorie version you can use that! Spray a pizza circle or large baking pan with nonstick spray and place your crust down on it. Throw this in the oven at 350 Degrees for 8 minutes to make your crust nice & crispy! Once the crust has been pulled out of the oven go ahead & spread your Marinara out on top. Next take half of your Fat Free Mozzarella and lay it down on top of your sauce followed by half of your Pepperoni & half of your Canadian Bacon. Once our first layer is finished we will go ahead and lay down the rest of our Cheese on top of this! Now lay down your Banana Peppers. After the Banana Peppers are in place go ahead and lay down the rest of our Pepperoni & Canadian Bacon. At this point we should be fully assembled and ready to go in the oven!! Throw your pizza in the oven at 350 Degrees for 20 Minutes! And BOOM!! You now have the Ultimate Anabolic Pizza! Perfect for any occasion & even just half of this will leave you full & satisfied for hours! Be careful feeding this to your girlfriend because she may wake up the next morning with a full beard!!

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[email protected] 16 Jan 2021

GENERAL TSO'S CHICKEN

INGREDIENTS: Chicken Breast Plain Corn Flakes G Hughes Sweet Chili Sauce

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

448g 80g 240g

DIRECTIONS:

804 4g 106g 86g 2g

Not only is this recipe DELICIOUS but it's stupid simple. The only thing you may have trouble finding at every grocery will be the G Hughes Sweet Chili Sauce. I've been able to find it at Wal-Mart & HEB here in Texas so if you can't locate it yourself then order some online! First step is to take your Chicken Breast and trim off any fat on the edges until you're left with a mostly fat free chicken breast. Now you'll use either a knife or meat shears and cut your chicken breast into bite size pieces. Personally I like to cut them into chunks that are roughly the same size as chicken nuggets or boneless wings you'd get at a restaurant. Once all of your chicken is ready throw it in a large mixing bowl & add 120g of your Sweet Chili Sauce on top. Use your hands and mix this up until each piece is fully coated. Now take your Corn Flakes and throw them in a plastic baggie. Use your hands or another tool to break them up into little tiny pieces. Once your corn flakes are all broken up toss them in the bowl with your chicken and mix it up by hand until each piece of chicken is covered in our breading. Grab a large baking sheet and lay down a piece of foil. If you have a wire baking rack that works well here but not a necessity. Spray whichever surface you use with non-stick spray. Place each piece of your chicken on your baking sheet making sure there's room between each piece and none of them are touching. Once finished you'll throw your pan in the oven at 400 Degrees for 13-15 Minutes. Feel free to cook a bit longer if you want your chicken to be real crispy! Once your chicken is done cooking transfer your pieces to a plate or bowl & pour the rest of your sweet chili sauce on top. And Voila! You now have an extremely Anabolic version of the popular chinese dish! Feel free to use extra sauce if you like, it's only 5 calories a serving but adds a TON of flavor!

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[email protected] 16 Jan 2021

CHICAGO STYLE PIZZA

INGREDIENTS: White Flour Active Dry Yeast Fat Free Mozzarella Turkey Pepperoni Low Calorie Marinara Grated Parmesan

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

90g 3g 196g 60g 378g 10g

DIRECTIONS:

981 17g 100g 107g 9g

First thing you want to do is grab a powerful blender or food processor to make your dough with. I use a Ninja Blender personally! Take your 90g of white flour & dump it into your blender along with a few dashes of salt. Blend on low for a few seconds to let everything blend together. Now add 45g of warm water (Between 100-110 Degrees) to a bowl & add in your 3g of Active Dry Yeast. Stir it up and let sit for 10 minutes. Afterwards your yeast water should take on a yellowish color and look cloudy. That's how you know it worked! Now with your blender turned on Low go ahead and slowly pour your yeast water into the blender while it's running. Let it blend for a minute or two and you should see the flour inside take on a clumpy form. From here we have to put a little more warm water in a cup and very slowly add it in while blending until our dough starts to form together and look sticky. If you didn't add too much water then your dough should be good to go! Sprinkle a little white flour into your blender and scoop all of your dough out and form into a ball. Spray a mixing bowl with nonstick spray and throw the dough ball in the middle and let it rise for 45-60 minutes. Once our dough has risen we need to find a surface to roll it out on. Throw down a little flour on your surface and place your dough ball in the middle. Using a rolling pin roll this out into a circle. Now take your rolled out crust and lay it down in a small cake pan. Make sure you spray the pan with Non-Stick Spray. Using your fingers slowly form it and push it up the sides of the pan. We want to create a bowl like shape with our dough! Once our dough is formed we can now start adding our toppings. Lay down half of your Fat Free Mozzarella as the first layer. Spread evenly across the dough. Next up add all of your Turkey Pepperoni as your second layer. On top of this layer go ahead and add about 100g of your sauce. You can skip this step if you want all of your sauce for the top. After this layer add the rest of your Fat Free Mozzarella. Now take the remaining sauce and pour it over the top slowly with the goal being to cover the entire surface with sauce. Using a spoon go ahead and smooth this out to where you can't see any toppings underneath. And the final step will be to take your 10g of Grated Parmesan cheese and sprinkle it on top of your sauce. Now just throw your pizza in the oven at 425 Degrees for 23-28 Minutes. And BOOM! Your Chicago Style Deep Dish Pizza is ready to rock and roll! I'm telling you: you'll love this thing like you would your first born child.

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[email protected] 16 Jan 2021

TRIPLE SMASH BURGER

INGREDIENTS: 96% Lean Ground Beef 140 Calorie Bun Canadian Bacon Fat Free American Cheese Ground Mustard Kosher Salt Paprika Chili Powder

MACROS:

224g 1 56g 4 Slices 3g 2g 3g 3g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

600 12g 83g 40g 1g

This Burger is a true Masterpiece! Are you craving a big sloppy slab of meat and cheese? Then look no further than this delicacy! First off measure out 224g of your 96% Lean Ground Beef and throw it in a large mixing bowl. Add in your Ground Mustard, Kosher Salt, Paprika, & Chili Powder with the beef and mix thoroughly by hand. Once your meat has been seasoned split it up into three evenly sized patties and set off to the side. Next up grab your 56g of Canadian Bacon and slice it into small strips and set it to the side. Take your low calorie bun & spray the underside of each half with Zero Calorie Butter Spray. Toast each side of the bun on your skillet for about 60 Seconds to lock in the flavor. Once finished set to the side and place a slice of your cheese on the bottom bun. Pre-Heat a large skillet to medium high heat and place each of your patties on the pan and let cook for 2-3 minutes. Once you can see it start to brown and a little crust starts forming you're free to flip the burger over. At this point the burgers will have shrank a little bit so what we'll do is SMASH them down. I use two spatulas and press down on each patty until it's as flat as possible. Now we can throw our Canadian Bacon into the pan with our burgers so they can get get a little color as well. Cook your burger and Canadian Bacon to your liking. With lean beef I find it's always best to have it about medium to medium rare for optimal flavor! Once your patties are done place a slice of your cheese on top of each one and remove the skillet from the heat. Now we just have to assemble the burger. Place each patty on your bottom bun one at a time. Place a few slices of your Canadian Bacon on top of each patty as you go! Throw your top bun on top and BOOM you're finished! Feel free to add some Sugar Free BBQ Sauce or whatever topping you'd like! Even without any sauce this thing is amazing!

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[email protected] 16 Jan 2021

ANABOLIC CHEESY ENCHILADAS

INGREDIENTS: 96% Lean Ground Beef Fat Free Mozzarella Low Carb Tortillas Red Enchilada Sauce Diced Green Chiles Garlic Powder Chili Powder

MACROS:

448g 224g 6 549g 120g 3g 3g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1664 36g 198g 137g 75g

It's time to have a Fiesta at home with none of the guilt! You'll love this recipe. Whether it's for Meal Prep or for the whole family you can't go wrong!! Let's do this! Firstly we want to take our 448g of 96% Lean Ground Beef and begin browning it in a large skillet. Once your beef is close to done go ahead and throw in your Diced Green Chiles, Garlic Powder, & Chili Powder. Mix it in with your beef until it's all thoroughly combined. Set your heat to low and let it finish cooking for a few more minutes. Once it's done you can remove from the heat and set it off to the side. Now you'll want to grab a large oven safe baking dish and spray it with some nonstick cooking spray. Take half of your Red Enchilada Sauce and pour it in the bottom of the pan to create a little bath that we'll be sitting our Enchiladas down into. Now it's time to start building our Enchiladas! Take each of your tortillas and put a light layer of Enchilada Sauce, a nice portion of your beef, & some cheese in it and roll it up tight. Don't use all of your cheese or sauce at this step since we'll be adding a layer on top of the Enchiladas! Now place your fully formed Enchilada seam side down in your baking dish. Rinse & Repeat until all of your Enchiladas are formed and down in the dish. Take any remaining beef and throw it on top of your Enchiladas along with your remaining sauce. Spread it out evenly on top! Finally, take the rest of your cheese and sprinkle it on top of the enchiladas. Now just toss your Enchilada Dish in the oven at 350 Degrees for 30 minutes! And BOOM! We now have an extremely Anabolic dish that is perfect for any occasion! Having friends over and don't want to order pizza? Perfect! Want to prep it out and split it into 3 different meals? Perfect too! You really can't go wrong with this delicious dish!

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[email protected] 16 Jan 2021

PHILLY CHEESESTEAK SUBS

INGREDIENTS: 200 Calorie Sausage Rolls Fat Free Mozzarella Angus Deli Roast Beef White Onion Garlic Powder

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

5 224g 336g 112g 3g

DIRECTIONS:

1766 22g 175g 217g 7g

This recipe is AMAZING if you want to prep Subs out for the whole week OR if you are having a get together and want to create a bunch of mini party subs for the squad! Starting off we want to take a White Onion and chop it up into a bunch of little pieces. You can buy pre-chopped onions at your grocery if you want to simplify this a bit! Now we will hit a large cooking pan with a light coating of Non-Stick Cooking Spray and let it preheat on a medium high heat. Once your skillet has heated up for a few minutes toss your onions in. Now take your Angus Roast Beef (I literally just buy the lowest calorie Deli Roast Beef I can find) and tear it up into smaller pieces. It'll be easier to spread on the subs if it's in smalller portions. Once your onions have cooked for around 5 minutes and have started to color go ahead and throw your shredded Roast Beef in with them along with your Garlic Powder. Stir everything up with your spatula and let everything cook for another 3-5 minutes. Once finished pull off and set to the side. Grab a large baking sheet and spray it down with a light coating of Non-Stick Spray. Set a piece of foil down if you want to minimize clean up! Now, we want to take our Five 200 Calorie Sausage Rolls (Basically just larger Hot Dog Buns) & we want to split them open and lay them out on our baking pan. Take your Roast Beef & spread it on the bottom bun side of each of your rolls. Now take your Fat Free Mozzarella & spread it on the top bun side of each of your rolls. Once all of your Philly Cheesesteak Subs are built go ahead and set your Oven to a High Broil. Place your tray on the top rack and let it cook for about 2-3 minutes. Make sure you watch the clock because your bread can burn pretty easily (but it's still good I promise lol). And BOOM! You now have 5 Anabolic Philly Cheesesteak Subs that are perfect to grab and eat on the go! Cold, Heated Up, or Fresh Out The Oven these are excellent!

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[email protected] 16 Jan 2021

ANABOLIC CRUNCHWRAP INGREDIENTS: 200 Calorie Burrito Tortilla 96% Lean Ground Beef Fat Free Cheddar Cheese Refried Beans Pico De Gallo Baked Tostada

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 112g 56g 64g 56g 1

DIRECTIONS:

525 9g 52g 59g 4g

The first thing we want to do is prep out our Lean Ground Beef. If you want a spicy seasoning for your beef use 1g of each of the following: Chili Powder, Paprika, Oregano, Crushed Red Peppers, & Kosher Salt. Mix all of those together in a small bowl! It's an optional step but it'll give your beef a really nice flavor! Cook your beef in a skillet on medium-high heat until browned. Once you toss it in and break it up into smaller pieces throw your seasoning in with it and mix it all together! Once finished set off to the side. Now, when selecting a Tortilla you want a Burrito Sized one in order to make sure you have room for all the ingredients. I buy Mission Burrito Tortillas at Wal Mart since they're a great size but feel free to use whatever brand you'd like as long as it's around 200 Calories. Take your skillet and spray it with a light coating of Non-Stick Cooking Spray. Pre-heat to a low/medium heat & toss your tortilla in and let it heat up for about 30 seconds on each side to make it more pliable. After your tortilla is done remove from the heat and lay on a flat surface. Now it's time to add our toppings! Throw your beef down as the first layer in the middle of your Tortilla. After that take your Fat Free Cheddar Cheese and lay it out on top of your beef. Next up take your Pico De Gallo and lay it on top of your cheese. Make sure everything is piled in the center so we have room on the outside to fold it! Finally what you'll do is take your Baked Tostada and spread your Refried Beans out on it the same way you'd butter a piece of bread! Once you're finished lay your tostada bean side down on top of your Pico De Gallo. This will create a nice shield to keep your toppings locked inside the Crunchwrap! Now we fold! This part can be tricky but it's really not hard once you do it a time or two. Take a corner of your tortilla and fold it over and bring it into the center on top of your tostada. We repeat this until we have folded every part of the tortilla and are able to grill it without fear of any toppings falling out. Now, VERY CAREFULLY you want to lift your Crunchwrap off of your flat surface and lay it folded side down onto a pre-heated skillet that you sprayed with Non-Stick spray. Be careful none of your folds open up as you lay it in the skillet so take your time and do it slowly. Let it cook for 3-5 Minutes. You'll know it's done when your folds are cooked into place and you have no fear of anything falling out! After you are comfortable with the bottom side go ahead and flip it and let the other side cook for another 3-5 minutes. And BOOM! At this point your Anabolic Crunchwrap is ready to rock & roll! I'm telling ya this thing makes Taco Bell seem like Dog Food! Enjoy!!

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[email protected] 16 Jan 2021

CHICKEN PARMESAN INGREDIENTS: Chicken Breast Panko Bread Crumbs Fat Free Mozzarella Parmesan Cheese Liquid Egg Beaters Low Cal. Marinara Sauce Italian Seasoning

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 56g 56g 10g 96g 125g 2g

DIRECTIONS:

598 6g 80g 56g 5g

An Anabolic Classic!! Stupid simple & the end result is really something to be proud of! First off you want to take a large Chicken Breast and weigh it out. Trim along the outside edges of the Chicken Breast until you've removed the fat & it weighs 224g. Now just take your Chicken Breast and cut it down the middle to create two even sized halves.You want to cut it long ways and not down the middle. We want both our Chicken Breasts it to be as thin as possible! Once you have your two Chicken Breast halves go ahead and throw them in a large Zip-Lock Baggie and pound each breast out until it's as thin as possible. I use an Ice Cream Scoop to do this but any blunt object will work just fine! Once again: the thinner these are the better they'll cook! Now that our Chicken Breast is ready to go we need to get our breading created. In a large mixing bowl throw in your Panko Bread Crumbs, Parmesan Cheese, & Italian Seasoning. Throw in 2g of Kosher Salt & 1g of Black Pepper if you'd like to spice it up a little bit more! Mix all of these together until thoroughly combined. In another mixing bowl take your Liquid Egg Beaters and pour them in. All we're doing with these is dipping our chicken in so it becomes more adhesive and our breading will stick to it!  We don't actually absorb much of these egg beaters so they won't affect calories in a significant way so use as much of this as you need. Now it's time to bread! Dip each piece of chicken in our Egg Beater Bath until it's fully coated. Now just transfer your chicken breast over to our breading bowl and lay it down. Sprinkle the breading on top, flip it over, and coat your breast until it has a full layer of breading! Rinse & Repeat for both Chicken Breasts. Once both of your breasts are breaded go ahead and throw them in your Air Fryer for around 7-8 Minutes at 380 Degrees. You can also throw these in the oven at 350 Degrees for 15 Minutes if you dont have an Air Fryer! Once the time has elapsed pull out your Chicken Breast and lay your cheese down on top as the first layer. Once the cheese is down spread your Low Calorie Marinara on top of the cheese. Throw back in the Air Fryer at 380 Degrees for 3-4 Minutes. Oven would be 350 Degrees for 5 Minutes. And BOOM! You now have a Fancy Italian Dish you can enjoy without any of the guilt!

77

[email protected] 16 Jan 2021

ANABOLIC BBQ CHICKEN PIZZA

INGREDIENTS: 380 Calorie Pizza Crust Chicken Breast Fat Free Mozzarella Red Onions Sugar Free BBQ Sauce Kosher Salt Black Pepper

MACROS:

1 336g 168g 168g 300g 1g 1g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1144 8g 143g 125g 10g

Looking for a change up from the regular Anabolic Pepperoni Pizza? Give this guy a try and I promise you won't be disappointed!! First thing we want to do is grab a large Chicken Breast and trim it into little bite size pieces. Trim any excess fat off of the breast to keep this recipe as Anabolic as possible! Now just Pre-Heat a skillet to Medium-High heat and toss your Chicken Breast in and spread it all out in your pan so none of your pieces are overlapping. We want them all to cook quick and evenly! Feel free to chop them into smaller pieces using your spatula while they cook to speed up the process! Once your chicken is finished toss it in a Mixing Bowl and throw in your Kosher Salt & Pepper. This pizza has so much flavor we don't need to season our chicken much at all! Mix by hand until all of your chicken is seasoned. Next up take a Red Onion and peel off the outer layer of skin & chop it straight down the middle! What you'll do now is chop your onion half into small pieces until you reach 168 Grams. Now you will take your 380 Calorie Pizza Crust (I use HEB Thin & Crispy Brand) & lay it out on a Pizza Baking Circle or another baking tray. Make sure you spray your surface with nonstick spray! This step is optional but if you want a crispier crust toss it in the oven at 350 Degrees for around 8 minutes! Optional but recommended! Now just spread your Sugar Free BBQ (I personally use G Hughes Sweet & Spicy) on the pizza crust as your sauce. Next you will evenly spread your cheese out on top of your sauce. After this go ahead and lay down your onions, once again spread everything evenly. Finally just lay down your Cooked Chicken Breast on the pizza. At this point we are fully assembled and ready to go in the oven! Pre-Heat your oven to 350 Degrees and bake for between 18-20 Minutes. And BOOM! You now have a delicious pizza that is so high in protein if you accidentally dropped a piece and your dog happens to eat it he'll wake up the next morning a Pit Bull! If he's already a Pit Bull he'll be a Real Bull!

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[email protected] 16 Jan 2021

ANABOLIC PARTY QUESADILLAS

INGREDIENTS: 200 Calorie Burrito Tortilla Chicken Breast Pico De Gallo Fat Free Cheddar Fat Free Mozzarella Poblano & Corn Salsa Diced Green Chiles

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

2 448g 168g 112g 112g 140g 210g

DIRECTIONS:

1309 13g 184g 114g 2g

This recipe will yield 2 MASSIVE Quesadillas that are perfect for Meal Prep or Dinner for the whole family! Easy & Delicious! Let's do this!! First thing you want to do is weigh out your 448g of Chicken Breast & cut it up into very small pieces. I find using Chicken Tenderloins makes this process much easier since they're already smaller by default. Once your Chicken Breast is chopped up toss it in a Large Mixing Bowl & season however you'd like! I personally use 2g of Oregano, 2g of Crushed Red Peppers, & 2g of Chili Powder! Simple Salt & Pepper will do just fine though. Mix this up thouroughly by hand until all of your Chicken Breast is covered. Now just pre-heat a Skillet to a Medium/Medium-High heat and toss in your Chicken Breast. Since we cut it up into smaller pieces it'll cook pretty quick so stick with it and keep stirring/flipping the chicken. Once your chicken is browned toss in your 210g of Canned Diced Green Chiles. Mix this all up and let it cook for an additional few minutes. Once your Chicken is finished cooking go ahead and remove it from the heat and set it off to the side. Now just grab your two Burrito Tortillas (I Use Mission Brand) and lay them out on a flat surface. Go ahead and cover half of each Tortilla with your Chicken Breast. We have quite a bit of Chicken here so be prepared for a massive pile! Once your Chicken is all used up go ahead and pour both of your cheeses into a bowl and mix them up so they're combined. Now just spread your cheese on both of your Quesadillas. Finally add your Pico De Gallo to each Quesadilla on top of the cheese. Now just fold each one over until they're in Quesadilla form. We have these things STUFFED so some of your fillings may spill out while cooking but don't worry: it'll still be just as delicious inside or outside the Quesadilla! Finally what you want to do is Pre-Heat a skillet to a Medium heat and spray it with Non-Stick cooking spray. Set each of your Quesadillas down into the pan and cook for around 5 minutes on each side or until your cheese is melted. Both Quesadillas will fit in a large skillet to help save on time! Just be careful when flipping to ensure you don't spill anything! And BOOM! Your Anabolic Party Quesadillas are finished! Take your Salsa & pour it in a little bowl on the side for dipping! Not only is this recipe LOADED with Protein but it's a delicious blend of flavors that will satisfy just about anyone!

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[email protected] 16 Jan 2021

ANABOLIC CHIPOTLE QUESARITO

INGREDIENTS: High Fiber Tortillas Chicken Breast Fat Free Mozzarella Chipotle/Adobo Sauce Canned Pinto Beans White Queso Crushed Red Peppers

MACROS:

2 112g 112g 40g 65g 32g 2g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

583 7g 72g 58g 24g

If you like Quesadillas & you like Chipotle Burritos then you'll love this recipe! This is super simple and ready in no time at all! Let's do it!! First thing you want to do is take your Chicken Breast and cut it up into little bite size pieces. Toss them in a small Zip-Loc Baggie or Meal Prep Container & pour your 40g of Chipotle/Adobo sauce in with your Chicken Breast. Shake it up until every piece of Chicken is coated in sauce! You can let this marinate for 30 Minutes or so if you want maximum flavor but feel free to cook right away if you're in a hurry! Now just grab two of your Low Carb/High Fiber Tortillas and lay them out on a flat surface. Now take about 84g of your Fat Free Mozzarella Cheese and spread it out on one of your Tortillas. Once finished you can take your Crushed Red Peppers and coat your cheese with them but this is optional just in case you don't like things too spicy! Now take your other tortilla and lay it on top of your cheese in order to create our Quesadilla Wrap! Pre-Heat a skillet to Low/Medium Heat and hit it with Non-Stick Spray! Cook your Quesadilla for 2-3 minutes on each side until it's warm and your cheese is soft and slightly melted. Once done pull it off the stove and lay it back out on your flat surface. Now we just need to cook our Chicken Breast! In the same pan which should already be preheated and coated with Non-Stick Spray go ahead and toss in your marinated Chicken Breast! Raise the heat to Medium/High and let it cook for 4-5 Minutes or until it's cooked to your liking! Once finished pull it off stove and place it in the middle of your Quesadilla Wrap! Now all we have to do is add our Pinto Beans, the rest of our Fat Free Mozzarella, & White Queso on top of our Chicken Breast. We will now wrap the Quesarito up into a burrito shape! If you are unsure of how to do this feel free to watch any of my Burrito Recipe Videos or just google a Burrito Wrapping Tutorial! After you do this once it's a piece of cake! Once your Quesarito is wrapped we will place it back on the stove at a Medium/High Heat and lay it in seam side down. Let the Quesarito cook on the top & bottom for around 3-4 Minutes each side until your folding seam is sealed up and you can see cheese coming out the end of the Quesarito! And BOOM! You now have a delicious Quesadilla/Burrito Hybrid that is LOADED with Protein and Fiber! This thing is guaranteed to leave you full for hours & crush any Chipotle craving you're currently having!

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[email protected] 16 Jan 2021

ANABOLIC MAC N'CHEESEBURGER

INGREDIENTS: Chickpea Pasta Unsweetened Almond Milk Fat Free Cream Cheese Fat Free Cheddar Cheese 96% Lean Ground Beef Queso Seasoning Mix Ground Mustard

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

112g 120g 56g 84g 112g 5g 3g

DIRECTIONS:

777 13g 86g 79g 17g

This one is a BANGER!! Craving Pasta? Craving a Cheeseburger? Just have both and wake up with a Beard to your knees! Let's do this!! First thing you want to do is bring some water to a boil on the stove & toss in your 112g of Chickpea Pasta. I use Banza Brand but as long as it's Chickpea it'll fit the macros! Boil for 9-11 Minutes or until you reach the desired tenderness. Once finished strain them and set off to the side. Now we'll toss our 112g of 96% Lean Ground Beef in a Mixing Bowl and add some seasonings! Throw in your 3g of Ground Mustard along with 1g of Salt & 1g of Pepper! Feel free to season more if you'd like but for me this is perfect! Next just toss your Seasoned Ground Beef in the skillet on a Medium/HIgh Heat until it's browned. I like to burn mine a bit so it's crispy and has a more "cheeseburger" like taste! Once finished pull it off the stove and set to the side. Now we'll measure out our Unsweetened Almond Milk in a measuring cup or bowl! Once that's done go ahead and add in your 5g of Queso Seasoning Mix and stir it up! I use Franks Red Hot Queso Seasoning Packets that are Zero Calories but if you find an alternative or don't use it at all it won't make a huge difference! Now just pour your Almond Milk/Queso mixture in a Medium Sized Sauce Pan & set the heat to Low/Medium. Let it heat up for a few minutes and stir it a few times while you're waiting. Once it starts smoking you can now add in your Fat Free Cream Cheese & Fat Free Cheddar Cheese! Continue stirring while letting it all mix together and melt for a few more minutes. Once it's thickened up and has a sauce like consistency then you'll know you're good to go! Pull your sauce off the stove and dump it over top of your noodles! Stir this up until it's combined. You can now toss all of your ground beef in & stir it up OR you can save it all and use it as a topping. Either way this will be delicious! And BOOM! You now have Anabolic Mac & Cheeseburger that will not only leave you full & satisfied but will conquer any craving you're having for Pasta! This one is a real winner & I know you're gonna love it!! 

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[email protected] 16 Jan 2021

ANABOLIC CHICK-FIL-A NUGGETS

INGREDIENTS: Chicken Breast Pickle Juice Unsweetened Almond Milk Garlic Powder Zero Calorie Sweetener Paprika Salt Black Pepper

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 90g 30g 2g 2g 1g 2g 2g

DIRECTIONS:

222 2g 50g 1g 0g

Not only is this recipe super simple but after you eat these nuggets you may never go back to plain Chicken Breast again! First thing we want to do is take our Chicken Breast and cut it up into little bite size pieces! Try to make them all as close to the same size as possible so they cook evenly! Once your Chicken Breast is trimmed and chopped up what we'll do is grab a Tupperware Container or a Bowl With A Lid & toss our Chicken Breast in there. Now we'll pour our 90g of Pickle Juice (I just buy a container of Dill Pickles and use the liquid) & 30g of Unsweetened Almond Milk in with the Chicken Breast to Marinate. Shake this up or stir it so everything mixes together thoroughly. You want this to marinate for a minimum of 30 Minutes but if you can hold off for an hour or longer you'll really notice a flavor difference! It's worth it I promise! Once your Chicken Breast has finished marinating go ahead and strain it off. Once it's been drained you can set your Chicken on a separate plate. Now we need to get our Seasoning Mix ready! Take your 2g of Garlic Powder, 2g of Zero Calorie Sweetener, 1g of Paprika, 2g of Salt, & 2g of Black Pepper and throw them all in a Mixing Bowl. Use a spoon and mix these all together! Now just take your Chicken Pieces and dip them in your seasoning one by one until they're all covered! At this point all we have to do is cook our Chicken Nuggets! I personally use an Air Fryer @ 400 Degrees for 8-12 Minutes but you can also Bake them at 400 Degrees for 14-18 Minutes! Make sure you check them early as different appliances can cook slightly faster! And BOOM! You now have Anabolic Chick-Fil-A Chicken Nuggets! Pair this with your favorite Sugar Free Sauce and you'll be eating like a King!!

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[email protected] 16 Jan 2021

CHEESY GORDITA CRUNCH

INGREDIENTS: Low Carb High Fiber Wrap 96% Lean Ground Beef Fat Free Cheddar Cheese Low Calorie Taco Shell Shredded Lettuce Taco Bell Fire Sauce

MACROS:

1 112g 56g 1 10g 20g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

356 8g 48g 23g 9g

This is an amazing recipe! Not only is it simple but you can multiply out the ingredients and Meal Prep these out for as many days as you'd like! Just wrap your extra ones in foil and toss in the fridge! If prepping past 4 days just throw the extras in the Freezer and the night before you need them just place them in the fridge to thaw & they'll be ready by the next day! The first thing we want to do is prep out our Lean Ground Beef. If you want a spicy seasoning for your beef use 1g of each of the following: Chili Powder, Paprika, Oregano, Crushed Red Peppers, & Kosher Salt. Mix all of those together in a small bowl! It's an optional step but it'll give your beef a really nice flavor! Cook your beef in a skillet on Medium-High Heat until browned! Once you toss it in and break it up into smaller pieces throw your seasoning in with it and mix it all together! Once finished set off to the side. Now, when selecting a Tortilla you want a Low Carb High Fiber Tortilla! Go with the lowest calorie version you can find. I personally use La Tortilla Factory Whole Wheat ones but use whatever brand you'd like! When Selecting a Taco Shell it won't be advertised as low calorie so you'll need to do a little nutrition label reading at your local store. I find the store brand taco shells are usually the lowest calorie ones! I buy Kroger Taco Shells but just about any grocery will have their own version! On a Baking Sheet lay out your Low Carb High Fiber Wrap and spread about 3/4 of your Fat Free Cheddar Cheese out on it. We need to save some cheese to put on top of our beef later! Now lay your Taco Shell on one side of your High Fiber Wrap on top of the cheese. PreHeat your oven to 325 Degrees & throw your Cheesy Gordita in the Oven for around 5-7 Minutes! Once you pull it out your Taco Shell should be stuck to one side of your wrap & you can now finish sealing it up so your Taco Shell is cheese glued to your tortilla! Now just fill your Gordita with our Lean Ground Beef, the rest of our Fat Free Cheese, Taco Bell Fire Sauce (Or any other zero calorie hot sauce of choice), & shredded lettuce! And BOOM!! You now have an extremely Anabolic Cheesy Gordita Crunch that will make the Taco Bell version seem like a childs play toy!

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[email protected] 16 Jan 2021

BUFFALO CHICKEN PIZZA

INGREDIENTS: 380 Calorie Pizza Crust Chicken Breast Fat Free Mozzarella Chopped Green Onions Franks Buffalo Sauce Fat Free Blue Cheese Fat Free Ranch

MACROS:

1 336g 168g 15g 230g 30g 30g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1048 8g 142g 102g 9g

Are you trying to plan a Pizza Night but don't wanna derail your diet? If so then look no further than this recipe right here!! First thing we want to do is grab a large Chicken Breast and trim it into little bite size pieces. Trim any excess fat off of the breast to keep this recipe as Anabolic as possible! Now just Pre-Heat a skillet to Medium-High heat and toss your Chicken Breast right in! Spread all of your Chicken out in your pan so none of your pieces are overlapping. We want them all to cook quick and evenly! Feel free to chop them into smaller pieces using your spatula while they cook to speed up the process! Once your chicken is finished toss it in a Mixing Bowl and season however you'd like! I personally just use a little Salt, Pepper, & Paprika but honestly this pizza has so much flavor we don't need to season our chicken much at all! Mix by hand until all of your chicken is seasoned. Now you will take your 380 Calorie Pizza Crust (I use HEB Thin & Crispy Brand but check your local grocery for the most comparable/lowest calorie brand you can find) & lay it out on a Pizza Baking Circle or another baking tray. Make sure you spray your surface with non-stick spray! This step is optional but if you want a crispier crust toss it in the oven at 350 Degrees for around 8 minutes! Optional but recommended! Now we'll pour our Franks Red Hot Buffalo Sauce, Fat Free Blue Cheese Dressing, & Fat Free Ranch Dressing in a measuring cup or bowl. Mix these up with a spoon until the whole consistency of your sauce is thicker and creamier! Once done spread this out evenly on top of your crust. Next you will evenly spread your cheese out on top of your sauce. After this go ahead and lay down your Chopped Green Onions! Finally just lay down your Cooked Chicken Breast on the pizza. At this point we are fully assembled and ready to go in the oven! Pre-Heat your oven to 350 Degrees and bake for between 17-20 Minutes! And BOOM! You now have a delicious pizza that is so high in protein don't be shocked if someone starts bench pressing the couch halfway through your Pizza Party!

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[email protected] 16 Jan 2021

ANABOLIC MEXICAN PIZZA

INGREDIENTS: 200 Calorie Burrito Tortilla Refried Beans 96% Lean Ground Beef Fat Free Cheddar Cheese Enchilada Sauce Taco Seasoning Pico De Gallo Chopped Green Onions

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

2 260g 448g 168g 60g 40g 112g 10g

DIRECTIONS:

1660 32g 179g 164g 23g

This is the Taco Bell Mexican Pizza on Steroids! Loaded with Protein & perfect for Meal Prep! This pizza is HUGE so feel free to split it into as many servings as needed! First thing you want to do is Pre-Heat a Large Skillet to Medium Heat & hit it with a light coating of Non-Stick Cooking Spray! Toss one of your Burrito Tortillas (I Use Mission Brand) in the Skillet and let it cook 2-3 Minutes on each side, flipping often. Do this to both Tortillas until they're crispy and firm! Once your Tortillas are done set them off to the side. Now we'll toss our 448g of 96% Lean Ground Beef in the same Skillet and cook it until it's browned. Once our Beef is browned we'll toss in our 40g of Taco Seasoning Mix (I Use Old El Paso Mild) while also adding 160g of Water. Stir everything together until it's all mixed and continue to let this cook for an additional 2-3 Minutes until it thickens up. Once finished remove from the heat and set off to the side. Now it's time to start building our pizza! Lay out one of your Tortillas on an oven safe baking sheet. Take your 260g of Refried Beans and spread them out evenly on top of the Tortilla! If you toss them in the microwave for 60 Seconds they'll be much easier to spread! Once you finish spreading you will now take your Seasoned Ground Beef and spread it out evenly on top of your Refried Beans. Next up we'll lay our other Tortilla down on top of the Beef. Weigh out your 60g of Enchilada Sauce and spread it out evenly on top of your Tortilla! Next take your 168g of Fat Free Cheddar Cheese and spread it out evenly on top of your Enchilada Sauce! And Finally we'll evenly spread our 10g of Chopped Green Onions & 112g Pico De Gallo on top of our Cheese. Congratulations! You just built an Anabolic Mexican Pizza! Now all we have to do is toss this in the oven at 400 Degrees for about 10-12 Minutes! And BOOM! You now have a delicious Anabolic Mexican Pizza that everyone is going to love! Personally I split this into 4 Servings and toss the extras in Meal Prep Containers to Microwave for later but do it however you prefer!

85

[email protected] 16 Jan 2021

BBQ PULLED PORK SLIDERS

INGREDIENTS: 100 Calorie Slider Bun Pre-Cooked Pulled Pork Sugar Free BBQ Sauce Fat Free Cheddar Cheese

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1 84g 30g 28g

DIRECTIONS:

250 6g 26g 23g 0g

The HOLY GRAIL of Anabolic Slider Recipes! Seriously, these are not only stupid simple but insanely delicious! Perfect for making a big batch at one time! If you are prepping more then just one multiply the amount of ingredients out by the number of sandwiches you're making! We'll start off by preparing our Pulled Pork. I buy Curly's Sauceless Pulled Pork since it's already cooked & doesn't have sugary sauce already added to it. If buying a different brand just make sure it's Sauceless and as close to 100 Calories for an 84g Serving as possible! Weigh out your Pulled Pork and put it in a Large Mixing Bowl! Once in there we'll add our Sugar Free BBQ Sauce (I prefer G Hughes Sweet & Spicy) and mix everything together until all of your Pulled Pork is coated in sauce! Next we'll start building our sandwiches! Grab a large baking dish if you're making multiple and spray the inside with Non-Stick Cooking Spray! Lay the bottom buns of your sliders down in the pan. Go ahead and weigh out your Fat Free Cheddar Cheese and spread half of it out on top of your bottom buns. Now we'll just take our Pulled Pork and spread it out on top of our cheese evenly for each sandwich. Once your pork is spread just take your remaining cheese and spread the rest of it on top of the pork. Place your top buns on & your dish is finished! Now, for cooking these all we're going to do is wrap a piece of foil around our baking dish and toss it in the Oven at 350 Degrees for 40-50 Minutes or until your Cheese is Melted! If making just one or two and you don't want to wait on the oven these are literally perfect to microwave for around 60-90 Seconds on High! And BOOM! You now have Anabolic Pulled Pork Sliders that are cheesy & delicious! These are great re-heated too so if you don't eat them all or you just want to tupperware them up for Meal Prep later go right ahead!

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[email protected] 16 Jan 2021

CHICKEN N' WAFFLES INGREDIENTS: Instant Waffle Mix Vanilla Whey Protein Fat Free Greek Yogurt Liquid Egg Whites Chicken Breast White Flour Baking Powder

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

27g 16g 85g 46g 224g 20g 2g

DIRECTIONS:

503 3g 80g 39g 1g

This is one of my ALL TIME FAVORITE Recipes! If you love Fried Chicken & you love Waffles then this one is your jam! Let's do this! First thing we'll do is prepare our Waffle Batter. Toss your 27g Instant Waffle Mix (I Use Hungry Jack Complete), 16g Vanilla Whey Protein, 85g Fat Free Plain Greek Yogurt, & 46g Liquid Egg Whites all in a Large Mixing Bowl! Whisk these all together until thoroughly combined and set off to the side. Now we'll get our Chicken ready! I start by splitting a Large Chicken Breast down the middle and creating thin pieces of meat. The thinner it is the easier it'll cook! Weigh your Chicken Strips out to 224g. In a separate Mixing Bowl we'll prepare our breading! Toss your 20g of White Flour & 2g of Baking Powder in the mixing bowl along with any extra seasonings you'd like to use. I recommend tossing in 1g Garlic Powder, 1g Paprika, 1g Kosher Salt, & 1g Black Pepper! Mix all of these together with a spoon until thoroughly combined. It's time to start breading our Chicken! Pour some Liquid Egg Whites in a small bowl and dip each of your Chicken Strips down in. Once you've submerged each one for about 10 Seconds pull it out and let any excess egg drip off. Now just transfer to your Breading Bowl and flour each piece of Chicken until it's fully covered! Transfer each piece of Breaded Chicken to a dry plate when done. Now just spray each side of each piece of Chicken with a light coating of Non-Stick Cooking Spray! Now all that's left to do is cook! Pre-Heat a Waffle Griddle to a Medium/High Heat and spoon your batter down into it! Close it up and let it cook for 90-120 Seconds! When it comes to the Chicken we'll just Air Fry at 400 Degrees for 6-7 Minutes each side! If you notice any dry spots after the first round of cooking just hit it with a little more Non-Stick Spray! And BOOM! You now have Anabolic Chicken N' Waffles that are absolutely delicious! Top with Sugar Free Maple Syrup to really make this meal sing!

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[email protected] 16 Jan 2021

TEXAS TOAST BBQ BURGER

INGREDIENTS: 120 Calorie Texas Toast 96% Lean Ground Beef Fat Free American Cheese White Flour White Onion Fat Free Ranch Sugar Free BBQ Sauce Baking Powder Zero Calorie Butter Spray

MACROS:

2 Slices 336g 1 Slice 10g 47g 30g 30g 2g 1 Bottle

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

770 18g 87g 65g 4g

First thing we want to do is get all of our ingredients ready so we can cook everything at roughly the same time. Split your 336g 96% Lean Ground Beef into two even piles and patty these out. The thinner and bigger these are the faster they'll cook! Once pattied go ahead and add salt & pepper to each side. Next we'll get our Texas Toast ready! I buy a big loaf at my store and each piece is around 120 Calories so keep this in mind when buying your bread! Take your two slices & spray each side with a light coating of Zero Calorie Butter Spray! Feel free to sprinkle some Italian Seasoning or Oregano on each side to add some flavor! Now we'll prepare our Onions. Grab a large White Onion and split it down the middle with a knife. Take one of your halves and slice a couple thin slivers off of it. Pull out the outer 3-4 rings of each sliver and weigh them out to 47g. Once you have your onion rings we'll batter them up and get them ready for the Air Fryer! In a Large Mixing Bowl toss in your 10g White Flour & 2g Baking Powder. Use a spoon and mix these up. Toss in some Garlic Powder, Kosher Salt, & Pepper to add a little more flavor if you'd like but this isn't necessary. Pour some Liquid Egg Whites or Unsweetened Almond Milk in a small bowl. Dip each Onion Ring in the wash. Pull it out and let it drip off before transferring to your breading bowl and flouring. Do this to each Onion Ring. After all your rings are breaded spray them with a light coating of Non-Stick Cooking Spray! Now that all of our Ingredients are ready we can start cooking everything all at once! Pre-Heat a Large Skillet to Medium Heat and lay your Texas Toast pieces down in. Let these toast for 2-3 Minutes a side or until golden brown! Next you'll toss your Breaded Onion Rings in the Air Fryer at 375-400 Degrees for 12-15 Minutes! Check these around halfway through cooking and if you notice any dry spots just spray them with a little more Non-Stick Spray! Once our Texas Toast is done we'll pull it off the stove and toss our Burger Patties down in! Let these cook for 4-5 Minutes each side or until cooked thoroughly! Now we build!! Lay down a piece of your Texas Toast and spread your 30g of Fat Free Ranch on it. Now lay down one of your Burger Patties and place a slice of Fat Free American Cheese on top. Lay your other patty on top of this one and top with your 30g of Sugar Free BBQ Sauce! Now we'll lay down our Onion Rings & place our other piece of Texas Toast on top! And BOOM! You now have THE BEST BURGER I've ever made in my life. This thing is filling, delicious and Anabolic! A real delicacy!

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[email protected] 16 Jan 2021

PARM GARLIC BONELESS WINGS

INGREDIENTS: Chicken Breast White Flour Pepper Kosher Salt Garlic Powder Baking Powder Parmesan Garlic Sauce

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 20g 1g 1g 1g 2g 45g

DIRECTIONS:

388 12g 52g 18g 1g

These are BY FAR my favorite way to make Boneless Wings! Simple, Delicious, & Anabolic! Let's do this!! First thing we'll do is grab a Large Chicken Breast and cut it into little bite size pieces. I usually end up with around 12 Boneless Wings with this recipe but feel free to cut them how you see fit! Weigh these out until they equal 224g. Now what we need to do is bread our Boneless Wings! In a Large Mixing Bowl toss in your 10g White Flour, 1g Pepper, 1g Kosher Salt, 1g Garlic Powder, & 2g Baking Powder! Mix these all together with a spoon until thoroughly combined! In a small bowl pour in some Liquid Egg Whites or Unsweetened Almond Milk to use as our wash! Start by dipping each Boneless Wing down in the wash and letting it get coated. Pull it out and let any excess drip off before transferring to our Breading Bowl. Fully coat each Boneless Wing this way until they're all breaded! Once all of your Boneless Wings are breaded go ahead and spray each of them with a light coating of Non-Stick Cooking Spray! Now all we have to do is cook! Air Fry your Boneless Wings at 375-400 Degrees for 6-7 Minutes on each side. Once your Wings finish the first cooking cycle flip them over and spray them again with your Non-Stick Spray! If you notice any overly dry spots of flour make sure you hit it with spray! At this point our Boneless Wings are finished cooking and all we have to do is toss them in our Sauce! In a Large Mixing Bowl measure out your 45g of Parmesan Garlic Wing Sauce! Sit your Boneless Wings down in the sauce and shake them in your Bowl until all of your Wings are covered! And BOOM! You now have Anabolic Parmesan Garlic Boneless Wings that will go toe to toe with the wings you'd order at your favorite restaurant! If you want to switch it up by changing sauces go right ahead, the world is your oyster!

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[email protected] 16 Jan 2021

ANABOLIC SKILLET TACOS

INGREDIENTS: Small Corn Tortillas Roasted Pulled Chicken Fat Free Mozzarella Hot Sauce

MACROS:

3 168g 56g 30g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

386 6g 48g 35g 3g

This is one of my new Favorites! If you want something quick to make, simple, & Anabolic then this one is right up your alley! First thing we'll cover is our Small Corn Tortillas. I buy Mission Extra Thin Corn Tortillas and they're 40 Calories a piece! You should be able to find these at most grocery stores. Just make sure if you swap that you watch those calories! When it comes to our Roasted Pulled Chicken you can use regular Chicken Breast if you'd like but for convenience sake I use Curley's Roasted Pulled Chicken since it's Pre-Cooked and delicious! You can also use Canned Chicken Breast for this and it'll still be great! What we want to do first is heat up our Chicken! Pre-Heat a Skillet to Medium Heat and toss your Cooked Chicken down in! Let this cook for a few minutes! Once your Chicken is warmed up toss it in a Large Mixing Bowl along with your 30g Hot Sauce! I use Mexican Style Salsa Picante since I love the flavor but go with whatever your preference is! Toss your Chicken in the bowl with the Sauce until it's fully coated. Once finished set off to the side. Now we'll Pre-Heat a Large Skillet to Medium-High Heat and hit it with NonStick Cooking Spray! Toss your 3 Small Corn Tortillas down in and let them cook for 2-3 Minutes. Once your undersides are crispy go ahead and flip your Tortillas over! Now we'll build! Fill each Tortilla with your Seasoned Chicken and your Fat Free Mozzarella Cheese. Once done fold each Corn Tortilla over to create our taco shape for each one! Press down on it with your Spatula after it's folded over to lock it into place! Now just flip each Taco over and let it cook for another 2-3 Minutes or until all of your Cheese is melted and your Tacos are nice and crispy! And BOOM! We now have Anabolic Skillet Tacos that are incredibly delicious and full of protein!

90

[email protected] 16 Jan 2021

WHITE CASTLE SLIDERS INGREDIENTS: 96% Lean Ground Beef 70 Calorie Butter Rolls Fat Free American Cheese Diced White Onions Worcestershire Sauce

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 4 Rolls 2 Slices 112g 30g

DIRECTIONS:

675 11g 71g 73g 2g

If you've been craving a White Castle Slider but are worried about what it's going to do to your waistline then give this one a shot, I guarantee it's even more delicious! First thing we'll do is dice up our White Onion! You can buy a whole White Onion and dice it yourself or just buy pre-diced onions. Weigh these out to 112g and place in a small bowl. Pour your 30g of Worcestershire Sauce in the bowl with your Diced Onions and set off to the side. Next we'll get our Beef patty ready! What we'll do is weigh out our 224g of 96% Lean Beef and toss it on a Large Cutting Board. The goal here is to shape our patty it until it's slightly larger than our Four 70 Calorie Butter Rolls while they're still connected and in a square shape. Use your rolls as a size reference when forming your patty! I use Natures Own Butter Rolls personally since I find they have the best flavor & nutrition profile. Once your Patty is formed go ahead and take a small blunt object and create about 7 or 8 small holes in your patty. I personally use the handle of a spoon to do this but anything can work. This will help our Patty cook faster and let the juices from our Onion absorb into the burger! Once formed season your Patty with Salt & Pepper! Now we'll get to cooking! Pre-Heat a Large Skillet to Medium-High Heat and toss your Onions down in! Let these simmer & cook down for 2-3 Minutes. Next we'll place our Patty directly on top of our Onions! We'll be letting this cook for 3-4 Minutes on each side or until it's cooked all the way through. We're letting this cook via the Steam that is let off by our cooking Onions so we aren't directly letting it touch the grill. While the Burger is cooking use a knife and split each of your Rolls in half to create our bottom and top buns. Lay your Bottom Buns all together and in a square shape so we can lay our Patty on top when it's finished! Once our Patty is done cooking we'll remove it from the heat and start building! First you'll take some of your Onions and layer them down on your bottom buns. Next lay your Patty down on top of the Onions. Finally before putting on the top buns place 2 Slices of Fat Free Cheese down on your patty so you have full coverage over all of your sandwiches! Now that we're fully built all we need to do is take a knife and cut down the middle and sides of our sliders to separate our patties and cheese so we have 4 separate sandwiches! And Boom! You now have Four Anabolic White Castle Sliders that are incredibly delicious and filling! Skip the Drive Thru and make these instead, your body will thank you for it!

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[email protected] 16 Jan 2021

CRISPY OVEN FRIED CHICKEN

INGREDIENTS: Chicken Breast White Flour Panko Bread Crumbs Garlic Powder Paprika

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

112g 10g 14g 2g 1g

DIRECTIONS:

189 1g 27g 18g 1g

This recipe is my favorite way to make Crispy Fried Chicken in bulk! Doing it in the Oven is easy & delicious! If making multiple Crispy Chicken Breasts just multiply the amount of ingredients out by the number of breasts you're going to make! First thing we'll do is trim our Chicken Breast down to a 112g Breast. Typically a Large Chicken Breast weighs a little over 224g so what I like to do is cut it in half down the middle and trim any excess off the edges of each breast. This will create a couple 112g Chicken Breasts for us to work with! The more even these all are in size the better they'll all cook at the same time! Once you have your 112g Chicken Breast shaped and ready to go we can now move onto breading! In a bowl toss in some Unsweetened Almond Milk or Liquid Egg Whites to create a wash station. In another bowl, preferably a Large Mixing Bowl go ahead and toss in your 10g White Flour, 14g Panko Bread Crumbs, 2g Garlic Powder, 1g Paprika, 1g Salt, & 1g Pepper! Mix these together with a spoon. Now the breading part is simple! Just dip your Chicken Breast down in the wash for around 10-15 Seconds. Pull it out and let any excess drip off before transferring over to your Breading Bowl. I like to sit it down inside and sprinkle the breading on top of it until it's covered. I'll then press down on it to lock it in! Flip your piece over and repeat this step until it's breaded! Keep in mind you'll most likely have some breading left over but don't worry, we'll use it later! Now we'll place our Breaded Chicken Breast on a Baking Sheet! I recommend using a Wire Rack on top of your Baking Sheet for this recipe since it'll elevate the Chicken and help it crisp up all the way around! Make sure you spray your piece of Chicken with a light coating of NonStick Cooking Spray until it looks slightly damp all over and doesn't have any dry spots. Pre-Heat your oven to 425 Degrees! If you have Convection Mode on your oven go ahead and enable it. This will blow some air around in there and help crisp our breading up even more! We'll toss it in the oven for 10 Minutes. After the 10 Minutes we'll pull it out, flip our piece of Chicken over, & then apply the remainder of our breading! Make sure you hit your piece of Chicken with a little more Non-Stick Cooking Spray to dampen the new breading we just added! Throw this back in the oven for around 10-15 Minutes or until your Chicken Breast reaches an internal temperature of 165 Degrees! And BOOM! You now have Anabolic Crispy Fried Chicken that you made in the oven! I'm telling you: this recipe is so good even my girlfriend who is the pickiest eater in the world can't resist these! I guarantee you'll love them!

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[email protected]mail.com 16 Jan 2021

ANABOLIC CHICKEN FRIED RICE

INGREDIENTS: Cooked Jasmine Rice Chicken Breast Egg Beaters Minced Garlic Ginger Frozen Peas/Carrots White Onion Light Soy Sauce

MACROS:

240g 224g 92g 10g 15g 84g 56g 30g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

779 7g 73g 106g 5g

If you are a fan of Hibachi Style Fried Rice then this is the recipe you've been waiting for! Stupid simple & this recipe makes a massive pile of Fried Rice! Let's do this!! First thing we want to do is preheat a Large Skillet or Wok to Medium/High Heat and hit it with Non-Stick Spray! Take your 92g of Egg Beaters (Make sure it's the one that doesn't have added fat) and fry these up! Once finished pull off and set to the side. Now we can really get started! The next parts move pretty quick so I recommend having all of your ingredients weighed out and waiting on you in small bowls so you can add them in as you go and you aren't scrambling for them. Toss your 56g White Onion, 10g Minced Garlic, & 15g Ginger in your pre-heated Skillet and let these cook down for 2-3 Minutes! Once these are cooked to your liking we'll add in our 224g of Chicken Breast! What you'll want to do is cut your Chicken into very small pieces that way it'll cook quick and almost blend into the rice when we add it. Go ahead and add a little dash of Salt & Pepper to your Chicken. Spread it out evenly and cook for 3-4 Minutes or until all of your pieces are white and cooked all the way through! Now we'll add our 240g Cooked Jasmine Rice & 30g Light Soy Sauce to the Skillet! When it comes to the rice you can cook it before hand or to save on time you can do what I do: buy the Uncle Bens Pre-Cooked Plain Jasmine Rice Packs at your local grocery! They're conveniently weighed out to 240g and are perfect for this recipe! Stir everything together and let it simmer and cook for another 2-3 Minutes. And the final thing we'll add is our 84g of Frozen Peas & Carrots as well as our cooked Egg Beaters from earlier! I buy the frozen Peas/Carrots veggie bags at my grocery for a dollar and they're perfect for this! Once again: stir everything together and let it cook for 2-3 more minutes to allow your frozen veggies to thaw! Once your Fried Rice is finished remove it from the Heat and serve immediately! And BOOM! You now have Anabolic Chicken Fried Rice that is the perfect meal for just about anyone! Feel Free to cook even bigger batches by multiplying out the ingredients and just following the same steps!

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[email protected] 16 Jan 2021

ANABOLIC WALKING TACO

INGREDIENTS: Small Corn Tortillas 96% Lean Ground Beef Fat Free Cheddar Taco Seasoning Garlic Powder Chili Powder Cumin Salt Water

MACROS:

3 112g 28g 15g 2g 2g 2g 2g 45g

Calories: Fat: Protein: Carbohydrates: Fiber:

342 6g 35g 37g 4g

DIRECTIONS: With this recipe we'll be making homemade healthier Fritos & dressing them up with all the fixings! If you've ever had a traditional Walking Taco before then this one will be right up your Anabolic Alley! Let's do this!! First thing we'll do is get our Fritos ready! Take your 3 Small Corn Tortillas (I Use Mission Brand Extra Thin which are 120 Calories for 3) and sit them all on top of each other so they're overlapping. Take a Pizza Cutter and cut small even sized vertical strips through your Tortillas! Do one slice Horizontally and you should now have a bunch of little Tortilla Strips! Spray a Large Baking Sheet with Non-Stick Cooking Spray and evenly space your strips out. Spray them all with a light coating of Non-Stick Spray before throwing in the oven at 375 Degrees for 6-7 Minutes! Make sure you check these early since they'll burn rather quickly if you let them cook past the allotted time. Now we'll get our Frito Seasoning ready! In a Mixing Bowl toss in your 2g Garlic Powder, 2g Chili Powder, 2g Cumin, & 2g Salt! Mix these all together until combined. Once your Fritos are done in the oven you'll just toss them in your Seasoning Bowl and toss your Fritos until they're fully seasoned! If they aren't still damp from the oven then just hit them with a light coating of NonStick Spray to give them some adhesive properties! Now we'll get our Taco Meat ready! Weigh out your 112g 96% Lean Ground Beef and toss it in a skillet that's been Pre-Heated to a Medium/High Heat! Cook this until browned. In a Small Bowl or Measuring Cup weigh out your 45g of Water and toss in your 15g Of Taco Seasoning! I use Old El Paso Taco Seasoning in the big shaker bottle that way I don't have to use a full packet and can portion it out as needed. Once your Beef is Browned pour your Seasoning mix in and stir everything together. Bring it back to a boil & once it's bubbling again reduce back down to low and let this simmer for a few minutes until it thickens up! And BOOM! Now it's time to build! In a small bowl place your Homemade Fritos in the bottom, top with your Lean Taco Meat, & on top of that place your 28g Fat Free Cheddar Cheese! From here you can have a little fun. Feel free to add some Lettuce, White Onions, Pico De Gallo or whatever else your heart desires! You'll very easily fall in love with this recipe, I guarantee it!

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[email protected] 16 Jan 2021

TEXAS SMOKED BBQ WINGS

INGREDIENTS: Frozen Party Wings Salt & Pepper Blend Texas Style BBQ Rub

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 1 Bottle 1 Bottle

DIRECTIONS:

432 32g 36g 0g 0g

Today we're making some Texas Style Smoked BBQ Wings! If you've never smoked anything before & want to get started with a simple & delicious recipe then this is the one you want! Let's get started! First thing we'll do is get our Party Wings ready for the grill! 99% of the time when you buy Party Wings they'll come Frozen so make sure you set the time aside to let them thaw! I recommend letting them thaw in the Fridge for 24 Hours but if you want to speed this up just lay them out on a Baking Sheet and they'll thaw at room temperature in about 2 Hours. Once your Party Wings are thawed we'll go ahead and dry off each one of them with a Paper Towel! Once all of your Wings are patted dry go ahead and transfer to a Baking Sheet or another large dish so we can get them Seasoned. As far as Seasonings & Rubs go you can really use whatever you'd like but for this recipe we're keeping it Authentically Texas! We start with a layer of Texas Style Salt & Pepper Blend and cover each wing with a light to medium coat. After the first coat is layed down we'll then switch to a Texas Style BBQ Rub and give them another light to medium coat. You can find all of these rubs in the Spice aisle of most grocery stores! Once each wing is seasoned go ahead and flip each of them over and repeat the process again until both sides of the wings are fully coated! We are now ready to Smoke these Wings! I personally use a Pellet Grill when I smoke simply because of how easy they are. Z Grills has a lot of inexpensive options BUT you can get even cheaper if you look on Amazon so shop around if you are in the market for one! Set your Grill to 275 & we're going to smoke these until they reach an internal temperature of 165 Degrees! You can estimate this to take around 90-120 Minutes in total if your temperature holds steady. I always recommend placing a digital thermometer in one of your wings that way you can keep an eye on the temperature digitally without having to go poking these wings every 15 Minutes. After about 60 Minutes you'll want to flip each wing over and re-season with your Texas BBQ Rub! Be on the lookout for any spots you may have missed and make sure they get a nice coating of seasoning! At this point all we need to do is wait for these to reach our Internal Temperature of 165! As soon as they do that we can pull them off the grill and serve! And BOOM! You now have delicious Texas Style Smoked BBQ Wings that we didn't have to deep fry, bread, or overly sauce in order for them to be delicious! *NOTES* You can really Smoke as many wings as you want at one time & as long as they fit in your grill it shouldn't affect the Cook Times much at all! Just watch those temps and you can't lose!

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[email protected] 16 Jan 2021

ANABOLIC KFC DOUBLE DOWN

INGREDIENTS: Chicken Breast White Flour Turkey Bacon Low Fat Cheese Square Honey Mustard Ground Mustard Paprika

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 40g 28g 1 Slice 28g 1g 1g

DIRECTIONS:

456 8g 65g 31g 1g

Today we're taking the Infamous KFC Double Down Sandwich and making it Anabolic! Let's do this! First thing we'll do is trim a Large Chicken Breast until it weighs out to 224g. Next we'll take a Knife and cut it evenly long ways down the middle so we end up with our Chicken Breast split in half. This will be our top & bottom buns! Once finished toss these in a Mixing Bowl with either Liquid Egg Whites or Unsweetened Almond Milk and let both breasts soak for a couple minutes. Now we'll get our breading bowl ready! Grab a Large Mixing Bowl and toss in your 40g White Flour, 1g Ground Mustard, 1g Paprika, 1g Salt, & 1g Pepper. Mix these all together with a spoon! Now we'll bread our Chicken! Lift it out of the Wash and let any excess drip off before tossing it in your Breading Bowl. Flip your piece of Chicken around in the bowl until it's fully breaded! Once finished transfer to a separate plate. Do this with both pieces! If you have any leftover breading you can press it into your pieces once they reach the plate! Once most of your breading is used up and your Chicken is looking good hit it on both sides with a light coating of Non-Stick Cooking Spray until you don't see any dry spots. Now we'll just toss our Chicken Breasts in the Air Fryer at 400 Degrees for 6-7 Minutes before flipping, hitting with more spray if needed, & cooking an addition 6-7 Minutes at 400 Degrees! You want your Chicken to reach an Internal Temperature of 165 Degrees! While The Chicken is cooking we'll fry up our Turkey Bacon! The pieces I buy come in one long & thick strip that I like to cut into four smaller strips so they fit the Sandwich better but this part is up to you! Fry your Turkey Bacon on a Skillet set to Medium/High Heat until it's crispy! Once your Chicken is done it's time to build! Place your Bottom Bun Chicken Breast down on a plate. Top with a piece of Low Fat Cheese (I like to use Mozzarella or Pepperjack for this). On top of your Cheese evenly space out your Turkey Bacon! After that apply your Honey Mustard & finally set your other Chicken Breast on top. And BOOM! You now have an Anabolic Double Down that is absolutely delicious! This is quite possibly one of my favorite sandwiches that I've ever made & if you compare the nutrition facts to the regular Double Down from KFC you'll really feel like you pulled off something magical!

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[email protected] 16 Jan 2021

ANABOLIC CLASSIC CHILI

INGREDIENTS: 96% Lean Ground Beef Chopped White Onions Kidney Beans Petite Diced Tomatoes Beef Broth Tomato Sauce Tomato Paste Chili Spice Blend

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

448g 112g 455g 420g 294g 244g 33g 15g

DIRECTIONS:

1178 18g 130g 124g 32g

This is the perfect recipe for Meal Prep or Family Dinner! Super Simple to whip up & easily re-heatable for later! Let's do this!! First thing we want to do is place our 112g Chopped White Onions in a Large Pot. Cook these for 3-5 Minutes on a Low/Medium Heat until they're softened. Once your Onions are done go ahead and toss in your 448g of 96% Lean Ground Beef. Break this up with your Spatula and let this cook along with the Onions until all of your beef is browned. Once the Beef is Browned we'll go ahead and add our Seasonings! I personally use 3g of Chili Powder, 3g Cumin, 3g Garlic Powder, 3g Salt, & 3g Pepper for this BUT if you want to just buy a Chlii Seasoning Packet and use it then go right ahead! Toss your Seasonings in with your Beef along with your 33g of Tomato Paste. Stir all of these together and let Cook for an additional 2-3 Minutes. At this point we should have perfectly seasoned Chili Meat so all that's left to do is add the rest of our ingredients! Toss in your 455g Kidney Beans (This ends up being right around a full Can of Beans, just make sure you Drain them first) along with your 294g of Beef Broth. Next we'll toss in our 420g of Petite Diced Tomatoes which also ends up being a full can but these ones we don't drain so just dump it right in! And finally we'll add our 244g of Tomato Sauce! Once all of your Ingredients are in the Pot go ahead and stir them all together and bring the Pot back to a Boil! Once it's boiling reduce the Heat to Medium and let the Pot simmer for around 20-25 Minutes or until it has thickened up and reached the desired consistency! And BOOM! You now have Anabolic Chili that is perfect for any occasion! Feel free to top with some Fat Free Cheddar Cheese or whatever else you'd like!

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[email protected] 16 Jan 2021

ULTIMATE PEPPERONI PIZZA

INGREDIENTS: 380 Calorie Pizza Crust Turkey Pepperoni Pizza Sauce Fat Free Mozzarella Powdered Parmesan Oregano

MACROS:

1 140g 63g 224g 10g 1g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1168 28g 132g 97g 9g

I've eaten this pizza for the last 7 Days straight and I must say it's definitely one of my favorites! Simple, Effective, & Anabolic! Let's do this! First thing I want to cover is the Pizza Crust. In some of the other recipes we've actually made our own crust but for this one I prefer to use a store bought premade crust for convenience sake! I buy HEB Organic Thin Pizza Crusts which are 380 Calories for the whole thing! Every grocery should have pizza crusts similar to this one & if not you can order some online! Lay down a Pizza Baking Circle and hit it with Non-Stick Spray! Lay your crust down on top. Next take your 63g of Pizza Sauce (I use Wal Marts Great Value Brand) and spread it out evenly all over your crust using a spoon. Next weigh out your 140g of Turkey Pepperoni (this usually ends up being one full pack) and create an edge to edge Pepperoni layer on top of our sauce. Try to leave as little space as possible between pepperonis and make sure you go all the way to the edges. You'll end up using about 75% of your Pepperoni at this step. Next we'll lay down about 168g of our Fat Free Mozzarella on top of our Pepperoni. We won't achieve full coverage here but that's fine! Just spread it as evenly as possible on top. Once that's finished we'll lay down our remaining Pepperoni! Take your remaining Fat Free Mozzarella and spread it out on top of our newly placed Pepperoni! And now we Bake! Toss your Pizza in the oven at 350 Degrees for about 15-18 Minutes! Once it's finished you'll take your 10g of Powdered Parmesan Cheese & 1g Oregano and pour them in a small bowl. Mix these up with a spoon! Now just evenly spread this out on the top of your cooked pizza for a nice cheesy seasoning! And BOOM! We now have an Anabolic Ultimate Pepperoni Pizza that is certain to satisfy just about anyone who doesn't mind a little extra meat!

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[email protected] 16 Jan 2021

CHICKEN FAJITA STUFFED PEPPERS

INGREDIENTS: Large Bell Peppers Diced Chicken Breast Cooked White Rice Fat Free Cheddar Cheese Pico De Gallo Red Onions Minced Garlic Seasoning Blend

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

3 224g 140g 112g 84g 84g 10g 12g

750 6g 94g 80g 10g

DIRECTIONS: This recipe is simple & delicious! If you've been looking for a unique & Anabolic way to put Dinner on the table then this one is for you! Let's do this!! First thing we want to do is get our Large Bell Peppers ready! When choosing Bell Peppers make sure you're getting ones that can stand on their own that way they work better as bowls. Use a small knife and cut the top off of each Pepper. You'll see a core inside with seeds attached. Run the blade of your knife around the outside to dislodge the core from the pepper & pull it out. Double check and remove any seeds you may see down inside! Next we'll get our filling ready! In a Large Skillet set to a Medium Heat toss in your 224g Diced Chicken Breast and cook until it's white on all sides. Now toss in your 84g of Red Onions and let those cook down and soften for 2-3 Minutes. Once your Chicken & Onions are cooked go ahead and toss your 140g Cooked White Rice (I use Uncle Bens Original Ready Rice), your Seasoning Blend (This consists of 3g Chili Powder, 3g Cumin, 3g Salt, & 3g Pepper) & 10g Minced Garlic. Stir everything together and reduce your heat to Low and let this cook for 2-3 Minutes stirring often. Our Chicken Fajita filling is almost ready! The final step will be to add in our Fat Free Cheddar Cheese (make sure you save a little bit to top each bowl with) & 84g Pico De Gallo! Return your pan to the heat and keep stirring until all of the Cheese is melted. Our Chicken Fajita Filling is now complete! What we'll do now is use a spoon and fill each Pepper up to the top with our filling. Sprinkle your little bit of leftover cheese on top of each pepper! Now it's time to bake! You'll grab a Baking Dish (the deeper it is the better) & fill it with about an inch of water. Place all of your Filled Peppers down inside. Wrap the Baking Dish with Aluminum Foil and toss it in the oven at 350 Degrees for 30 Minutes! And BOOM! We now have Anabolic Chicken Fajita Stuffed Peppers that are low calorie, high protein, & extremely filling! Feel free to add any extra seasonings or low calorie sauces to your filling to change the flavor to your preference!

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[email protected] 16 Jan 2021

CHEESEBURGER FRIES CASSEROLE

INGREDIENTS: 96% Lean Ground Beef Fat Free Cheddar Cheese Frozen French Fries Diced White Onions Worcestershire Sauce Dijon Mustard Sugar Free Ketchup Minced Garlic

448g 224g 168g 84g 30g 30g 30g 10g

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

1143 27g 172g 53g 2g

DIRECTIONS: This one really has to be made & eaten to be appreciated! Perfect for Meal Prep or a family dinner! Let's get started... First thing we want to do is get our Fries ready! The brand I use is Ore Ida Golden Crinkles which is only 100 Calories a serving. If you use a different brand just keep the calories low! Toss your 168g Fries in the Air Fryer for 10-12 Minutes on 400 Degrees to get them nice and crispy! Flip them halfway through cooking if you want them crunchy all over! Once your fries are finished grab an 8x8 Square Cake Pan and spray it with a layer of Non-Stick Spray! Lay your fries down all across the bottom of the pan. Now take 112g of your Fat Free Cheddar Cheese and evenly spread it on top of your fries. Once done set this off to the side. Now we'll get our Hamburger filling ready! Toss your 448g 96% Lean Ground Beef & your 84g Diced White Onions in a Large Skillet set to Medium-High Heat! Cook these together until your Beef is browned. In a small bowl we'll combine all of our Spices & Seasonings. Toss in your 30g Worcestershire Sauce, 30g Dijon Mustard, 30g Sugar Free Ketchup, & 10g Minced Garlic. If you don't mind a little extra Sodium then toss in 2g Salt along with 2g Pepper. Once your Beef & Onions are browned pour your Seasoning Bowl into the pan & stir everything together! Continue cooking for 2-3 more minutes! Now that our Hamburger is finished we'll go ahead and pour it on top of our Fries & Cheese from earlier! Spread this evenly edge to edge until you can't see the bottom layer anymore. The last step is to take our remaining 112g of Fat Free Cheddar Cheese and spread it evenly on top of our Beef. Once finished cover your pan in foil and toss it in the oven at 350 Degrees for 10-12 Minutes or until your cheese is nice and melted! And BOOM! You now have Anabolic Cheeseburger & Fries Casserole that is an absolute delicacy! I'm telling ya: give this one a shot and you won't regret it!

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Dessert

RECIPES

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CHOCOLATE GLAZED DONUTS

INGREDIENTS: All Purpose Flour Protein Powder Liquid Egg Whites Canned Pumpkin Sugar Free Sweetener Apple Sauce Baking Powder Unsweetened Cocoa Powder Fat Free Cream Cheese Sugar Free Choc. Syrup

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

30g 64g 92g 120g 15g 15g 1 Tsp

600 4g 70g 71g 12g

15g 32g 15g

DIRECTIONS:

Grab a large mixing bowl & mix together your flour, 32g protein powder (save other half for icing), egg whites, canned pumpkin, sugar free sweetener, apple sauce, baking powder, & unsweetened cocoa until thoroughly combined. Spray a 6 donut baking pan with nonstick spray and fill each donut mold evenly with our batter. Preheat your oven to 350 degrees & bake for 15 minutes. While baking grab a second bowl and mix together your other 32g of protein powder, sugar free chocolate syrup, & fat free cream cheese until thoroughly combined. It may look like it's not mixing at first but she'll come together you just gotta trust her! Pull donuts out of the oven and let cool for a few minutes before removing from pan. Dip donuts in your icing & voila!! You have created a masterpiece. Enjoy!!

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ANABOLIC ICE CREAM INGREDIENTS: Protein Powder Frozen Strawberries Xanthan Gum Ice

MACROS:

32g 140g 3g 300g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

185 1g 26g 18g 8g

This is a high volume recipe that will satisfy those cravings without having to slam a tub of Ben & Jerry's. Grab some Xanthan gum on Amazon or Ebay and I promise it'll be worth every penny! Start by taking a blender and tossing in your protein, frozen berries, & xanthan gum. Throw in around a cup o crushed ice as well. Blend this up for a few minutes until it expands in your blender and triples or quadruples in size. The xanthan gum will make it really puff up so be prepared! You may need to add a little more ice or liquid to it but this probably won't be necessary. Toss in some water o unsweetened almond milk if needed! Let's do it!! Scrape your protein ice cream into a bowl and enjoy! Very high volume and oddly filling. You almost have to try this yourself to appreciate what happens when you blend this up. Feel free to use any combination of protein powder flavor or berries to get the desired taste! Enjoy!!

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CHOC. PB ICE CREAM

INGREDIENTS: Choc. Protein Powder Frozen Strawberries Xanthan Gum PBFit Powder Sugar Free Choc. Syrup Unsweetened Almond Milk Ice

48g 112g 3g 16g 30g 65g 300g

MACROS:

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

328 4g 45g 28g 10g

Another Protein Ice Cream Recipe! You will eat this with a spoon & it'll crush any ice cream cravings you have! Start by taking a blender and tossing in all of your ingredients. Throw in around a cup of crushed ice as well. Blend this up for a few minutes until it expands in your blender and triples or quadruples in size. The xanthan gum will make it really puff up so be prepared! You may need to add a little more ice or liquid to it but this probably won't be necessary. Let's do it!! Scrape your protein ice cream into a bowl and enjoy! Very high volume and oddly filling. You almost have to try this yourself to appreciate what happens when you blend this up. Feel free to use any combination of protein powder flavor or berries to get the desired taste! Enjoy!!

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[email protected] 16 Jan 2021

ANABOLIC BROWNIE BITES

INGREDIENTS: Canned Pumpkin Whey Protein Powder Sugar Free Choc. Syrup Vitafiber Sweetener Unsweetened Cocoa

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

244g 60g 50g 15g 20g

DIRECTIONS:

497 5g 54g 59g 29g

Mix every one of your ingredients together in a large mixing bowl or blender until thoroughly combined. Spray a mini-muffin baking pan with nonstick spray and fill each muffin mold 2/3 of the way up with your batter. Pre-heat your oven to 350 degrees & bake your brownie bites for 15-18 minutes. Pull out when finished and let cool for around 5 minutes before enjoying! Feel free to add some sugar free chocolate syrup on top of these to make them even more gooey and delicious!

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VANILLA PROTEIN PUDDING

INGREDIENTS: Vanilla Whey Protein Frozen Strawberries Xanthan Gum Non-Fat Greek Yogurt Vanilla Extract Unsweetened Almond Milk Ice

32g 112g 5g 85g 5g 65g 300g

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

230 2g 33g 20g 6g

So much volume here that you'll be supremely full afterwards. Perfect late night snack OR eat this before you go to dinner to avoid binging. Start by taking a blender and tossing in your protein, frozen berries, xanthan gum, greek yogurt, vanilla extract, & vanilla almond milk. Throw in around a cup of crushed ice as well. Blend this up for a few minutes until it expands in your blender and triples or quadruples in size. The xanthan gum will make it really puff up so be prepared! You may need to add a little more ice or liquid to it but this probably won't be necessary. Toss in some extra ice if needed! Let's do it!! Scrape your protein pudding into a bowl OR eat straight from the blender! Very high volume and oddly filling. You almost have to try this yourself to appreciate what happens when you blend this up. Feel free to use any combination of protein powder flavor or berries to get the desired taste! Enjoy!!

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CHOCOLATE PROTEIN PUDDING

INGREDIENTS: Chocolate Whey Protein Frozen Strawberries Xanthan Gum Sugar Free Choc. Chips Sugar Free Choc. Syrup Unsweetened Almond Milk Ice

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

32g 112g 5g 15g 31g 65g 300g

DIRECTIONS:

287 7g 26g 30g 11g

So much volume here that you'll be supremely full afterwards. Perfect late night snack OR eat this before you go to dinner to avoid binging. Start by taking a blender and tossing in your protein, frozen berries, xanthan gum, sugar free syrup, chocolate chips, & vanilla almond milk. Throw in around a cup of crushed ice as well. Blend this up for a few minutes until it expands in your blender and triples or quadruples in size. The xanthan gum will make it really puff up so be prepared! You may need to add a little more ice or liquid to it but this probably won't be necessary. Toss in some extra ice if needed! Let's do it!! Scrape your protein pudding into a bowl OR eat straight from the blender! Very high volume and oddly filling. You almost have to try this yourself to appreciate what happens when you blend this up. Feel free to use any combination of protein powder flavor or berries to get the desired taste! Enjoy!!

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COOKIE DOUGH PROTEIN BARS

INGREDIENTS: Sunflower Butter Liquid Egg Whites Vitafiber Sweetener Vanilla Extract Protein Powder Oat Flour Salt Sugar Free Choc. Chips

128g 184g 30g 5g 186g 80g 2g 30g

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

2165 85g 202g 148g 53g

DIRECTIONS: These are a guilty pleasure! Seriously, one of my greatest inventions. Split the recipe into as many bars as you'd like! I prefer 8 myself for the perfect macros. Start by grabbing a large mixing bowl or food processor bowl/blender and add in your sunflower butter. Go ahead and add in your egg whites, vitafiber (can use truvia or splenda as alternative), vanilla extract, protein powder, salt, & sugar free chocolate chips. When it comes to Oat Flour you can either buy it at your grocery OR take old fashioned oat meal and blend it up into a fine powder. I prefer the latter myself. Once your oats are blended go ahead and add those in as well. Now that everything is in our mixing bowl it's time to get it blended up. We want to blend these up to the best of our ability so I recommend a hand mixer, stand mixer, or blender as opposed to doing this by hand although as a last resort you can do this. Blend everything until it's thoroughly combined. Now that we have our thick protein batter we want to lay a piece of parchment paper down in a small square baking dish and place all of our batter in there. Use a spatula or whatever you have available to flatten it out evenly all over. Doesn't have to be perfect but it'll look prettier at the end if you do! Place your tray in the fridge once it's flattened out and let it sit for a minimum of 3 hours (overnight works best) to let the batter firm up. Now just remove the bars from the fridge after they have chilled for a bit and cut into squares! I recommend wrapping each bar in parchment paper and placing in the freezer because the texture is perfect and they'll last forever! Enjoy these tasty high protein bars!

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[email protected] 16 Jan 2021

ANABOLIC MUDDY BUDDIES

INGREDIENTS: Rice Chex Cereal Sugar Free Choc. Syrup PBFit Powder Vanilla Whey Protein Chocolate Whey Protein Zero Calorie Sweetener

41g 45g 16g 8g 8g 30g

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

310 2g 23g 50g 3g

This recipe is wicked simple to throw together & ready in just a few minutes! You're gonna be snacking in no time at all! Let's get started! First we'll get our Powdered Sugar Coating ready! In a Large Mixing Bowl combine your 8g of Vanilla Whey Protein Powder & 30g of Zero Calorie Sweetener! I prefer to use Swerve Confectioners Sugar for this one but any zero calorie sweetener will work! Whisk these together until they're thoroughly combined. Now we'll make our Chocolate Coating! In another Large Mixing Bowl add in your 41g Sugar Free Choc. Syrup, 16g PBFit Powder, & 8g of Chocolate Whey Protein. Mix these all together with a spoon until thoroughly combined! Now we build! Pour your 41g of Rice Chex Cereal into your Chocolate Coating bowl. Use a spoon and lightly stir everything together until each piece of Cereal is coated in Chocolate! Just make sure you aren't too rough with the mixing so you don't break any of your cereal pieces due to how muscular you've gotten eating these recipes! Once all of your pieces are coated in Chocolate transfer them all to your Powdered Sugar Bowl. Shake the Cereal around in the bowl until it's all covered in sugar! If any pieces stick together just break them apart and keep shaking! And BOOM! You now have the perfect Candy Coated Snack that will crush any late night cravings you may be having!

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[email protected] 16 Jan 2021

PROTEIN PEANUT BUTTER CUPS

INGREDIENTS: Natural Peanut Butter Unsweetened Almond Milk Coconut Oil Protein Powder Zero Calorie Sweetener Sugar Free Choc. Chips

MACROS:

80g 40g 5g 120g 10g 60g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1605 69g 174g 72g 8g

Another super simple recipe! It seems complicated by the sound of it but trust me it's not! Start by grabbing a large mixing bowl & placing your peanut butter, almond milk, protein powder, and sweetener all in. Now that everything is in our mixing bowl it's time to get it blended up. We want to blend these up to the best of our ability so I recommend a hand mixer, stand mixer, or blender as opposed to doing this by hand although as a last resort you can do this. Blend everything until it's thoroughly combined. Once our batter is fully formed we want to place it inside of our protein cup molds. What works best for this is using either muffin/cupcake containers but this isn't necessary unless you want a similar shape to traditional peanut butter cups. Place 6 of these in the slots on a muffin baking sheet and fill each one evenly with our peanut butter mixture. Once this is done you can set off to the side. Now we need to create our chocolate top! In a microwave safe bowl we'll add in our coconut oil & our chocolate chips. What we want to do here is melt our chocolate down into a liquid so we'll toss our bowl in the microwave for 30 seconds. Pull it out and check on it and if it needs more time throw it back in for another 30 seconds. Once your chocolate and coconut oil have melted give it a nice stir until it's mixed up. Now all we do is take our liquid chocolate and evenly disperse it on top of our peanut butter cups. After each cup has been filled you can either place in the fridge for a few hours or in the freezer for 30 minutes before digging in! Another guilty pleasure food that will be a hit with the whole family!

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[email protected] 16 Jan 2021

ANABOLIC SNICKERDOODLE COOKIES

INGREDIENTS: Protein Powder Zero Calorie Sweetener Coconut Flour Baking Powder Sugar Free Syrup Cream Of Tartar Large Egg Cinnamon Coconut Oil Vanilla Extract Xanthan Gum

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

60g 20g 52g 3g 40g 2g 1 3g 14g 5g 5g

DIRECTIONS:

752 24g 56g 78g 16g

In a large mixing bowl go ahead and throw all of your ingredients in one by one making sure we're weighing everything out to ensure we get the right consistency batter for these cookies. Now that everything is in our mixing bowl it's time to get it blended up. We want to blend these up to the best of our ability so I recommend a hand mixer, stand mixer, or blender as opposed to doing this by hand although as a last resort you can do this. Blend everything until it's thoroughly combined. You may need a little more liquid at this point if your batter isn't quite wet enough and still has some dry spots so if needed add a little more water or sugar free syrup to your mixture. Now we want to grab a baking sheet and hit it with some non stick spray. We will form our cookies up into dough balls and place them on our sheet making sure we have at least a couple inches between each cookie. Bake these at 325 degrees for 10-12 minutes. Cook time can vary depending on how many cookies you are making. Once your cookies are done we have one final step! In a mixing bowl go ahead and throw in cinnamon and zero calorie sweetener and mix it up. This will be the powder coating on the outside of each cookie. Take each cookie and toss it in the cinnamon sugar mix until it has a nice sparkly coating! Boom!! You now have a batch of snickerdoodle cookies that will not only taste amazing but satisfy that sweets craving without going overboard on the sugar! Enjoy!!

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ANABOLIC RICE KRISPY TREATS

INGREDIENTS: Crispy Rice Cereal Vanilla Whey Protein Fat Free Cream Cheese Zero Calorie Sweetener Marshmallow Creme Fat Free Greek Yogurt

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

100g 77g 112g 10g 13g 112g

906 2g 90g 132g 0g

DIRECTIONS: This recipe is a banger! These Rice Krispy Treats are perfect for grab & go!! Make a batch in advance and have one or two when it's snack time! First thing you want to do is place your Vanilla Whey, Fat Free Cream Cheese, Zero Calorie Sweetener, Marshmallow Creme, & Fat Free Greek Yogurt in a large Mixing Bowl. Mix everything together until it's smooth and thoroughly combined. Next thing you want to do is measure out 70g of your Crispy Rice Cereal & add it into your bowl and slowly mix it in with the rest of your ingredients. Once everything is mixed up go ahead and pour your mixture into a square baking dish & spread it out with a spoon until it's evenly dispersed in the pan. Once your pan is full go ahead and cover with plastic wrap & throw it in the fridge for at least 2 hours to let everything firm up & become less sticky. If you're in a rush an hour or so in the freezer will accomplish the same thing! Once your pan has cooled off go ahead and remove it from the fridge/freezer and cut it into squares. Now just measure out your remaining 30g of Crispy Rice Cereal & toss it in a large mixing bowl. Take each of your Rice Krispy Treats and press it down into your Crispy Rice in order for it to stick to the outside and create a crispy outer shell. Rinse & Repeat with every single bar! And BOOM! You now have Anabolic Rice Krispy Treats that will satisfy your sweet tooth and keep you Anabolic all day!

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[email protected] 16 Jan 2021

PROTEIN CINNAMON ROLLS

INGREDIENTS: Kodiak Pancake Mix Nonfat Greek Yogurt Light Butter Cinnamon Sugar Free Sweetener Fat Free Cream Cheese

MACROS:

212g 187g 28g 1-3g 28g 112g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1188 20g 84g 168g 20g

Grab a large mixing bowl & mix together your pancake mix & greek yogurt until you create a dough ball. Using a cutting board or another flat surface you will now roll out your dough ball using a rolling pin. Make sure you spray both your pin & surface with non-stick spray to avoid sticking. The goal is to roll it out into one big rectangle. Place your butter in a small microwave safe bowl and microwave until it's melted. This may only take 10 seconds or so just be careful you don't overcook it! Once it's melted go ahead and add your cinnamon to it and mix until thoroughly combined. Now, using a small brush or spoon you will apply this filling mixture to the top of our rolled out dough. Evenly distribute throughout. Once our dough has been coated we will cut it into 8 long strips making sure to keep them all around the same size. Once our strips are made we will slowly roll them up into rolls. Similar to a fruit roll up! They may not look perfect but I promise when they're done no one is gonna care! Place each of your cinnamon rolls on a baking sheet making sure they're evenly spaced apart. Spray non-stick spray before placing them on the tray to ensure they don't stick. Preheat your oven to 350 degrees & bake for 12 minutes. While waiting on these to finish cooking we can create our icing. In a mixing bowl combine our sugar free sweetener & fat free cream cheese. Mix these together until it creates a smooth whipped icing. Once you pull the cinnamon rolls out of the oven you will coat them evenly with icing & enjoy! *NOTES* The calories above are for the entire recipe. If you want to calculate per cinnamon roll just take the above values and divide by 8!

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PUMPKIN SPICE BLIZZARD

INGREDIENTS: Unsweetened Almond Milk Vanilla Whey Protein Fat Free Greek Yogurt Xanthan Gum Sugar Free Pudding Mix Ice Cinnamon Pumpkin Pie Spice Zero Calorie Sweetener Cinnamon Toast Churros

MACROS:

65g 46g 85g 3g 7g 300g 3g 3g 5g 41g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

443 7g 49g 46g 7g

Tis' The Season for Pumpkin Spice Gains! High Volume Ice Cream that is a real delicacy! Let's do this!! First off you will need a powerful Blender for this one so I recommend a Ninja Blender or a food Processor to get the consistency right! Take all of your Ingredients listed above and toss them in your blender! If you want to save about 5g of your Cinnamon Toast Churros Cereal as a crushed up topping feel free but it's personal preference! Blend everything up on High for 3-4 Minutes or until it Quadruples in size and fills up almost the entire blender! And Boom!! You now have an Anabolic Pumpkin Spice Blizzard that is delicious and uniquely Festive! Top with Fat Free Whipped Cream to make it even more delicious!

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[email protected] 16 Jan 2021

CHOCOLATE CHIP MUFFINS

INGREDIENTS: Vanilla Whey Protein Fat Free Greek Yogurt Canned Pumpkin Coconut Flour Zero Calorie Sweetener Sugar Free Choc. Chips Baking Powder Water

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

24g 42g 61g 14g 2g 7g 1g 46g

DIRECTIONS:

238 6g 25g 21g 8g

This recipe is super simple & easy to Meal Prep out for the entire week! Tasty, Filling, & Anabolic Chocolate Chip Muffins will be yours very soon! Let's do this! First thing you want to do is toss your 24g Vanilla Whey Protein, 42g Fat Free Greek Yogurt, 61g Canned Pumpkin, 14g Coconut Flour, 2g Zero Calorie Sweetener, 1g Baking Powder, & 42g Water (1/4 Cup) in a Large Mixing Bowl! Whisk all of these together until thoroughly combined! Now you'll weigh out your 7g of Sugar Free Chocolate Chips (I Use Lily's Dark Chocolate Baking Chips) & toss about 4-5g in the bowl with your batter! The remaining Chips you'll use to decorate the top! Now grab a Large Muffin Baking Pan (I use a 6 Muffin Tin) and also grab a Large Muffin Liner. Place your Muffin Liner in the pan and fill it with all of your batter! Once it's filled up go ahead and take your remaining Chocolate Chips and stick them in the top of your muffin! Now just toss your Muffin Tray in the oven at 350 Degrees for 30-35 Minutes! Once finished let it cool for at least a few minutes before removing! And Boom! You now have an Anabolic Chocolate Chip Muffin that is perfect to wrap in Plastic Wrap and save for later! Super filling, low calorie, & delicious! *NOTES* If making these in bulk just multiply the ingredients above by the number of days you are making!

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[email protected] 16 Jan 2021

COOKIE DOUGH PROTEIN BALLS

INGREDIENTS: Sunflower Butter Sugar Free Maple Syrup Unsweetened Almond Milk Cinnamon Protein Powder Almond Flour Salt Sugar Free Choc. Chips

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

128g 40g 1 Tbsp 3g 32g 44g .5 Tsp 30g

DIRECTIONS:

1440 96g 60g 84g 24g

This recipe is super simple! Anyone can whip this together in no time and end up with delicious bite sized cookie dough balls! A perfect treat you can bring to the next holiday get together! Start by grabbing a large mixing bowl & placing every one of your ingredients in it. Weighing everything here is crucial to ensure we have the desired consistency once we mix everything together. Too much liquid and they'll be runny! Now that everything is in our mixing bowl it's time to get it blended up. We want to blend these up to the best of our ability so I recommend a hand mixer, stand mixer, or blender as opposed to doing this by hand although as a last resort you can do this. Blend everything until it's thoroughly combined. Once your batter is fully blended now is the time to roll these up into tiny little balls. The amount of balls you make will determine the calories in each one. However many you end up with just divide the macros above by that number. Sit these on a tray lined with parchment paper as you complete them. Once you have all your balls rolled up and formed go ahead and place your tray in the fridge and let it sit for a minimum of 4 hours (overnight works best). Now just remove the balls from the fridge after they have chilled for a bit and you're good to go! Throw them in a tupperware container or freeze them to eat later! These are a guilty pleasure of mine so I warn you ahead of time: be careful because next thing you know you'll have eaten the whole recipe!

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[email protected] 16 Jan 2021

COCOA PEBBLE DONUTS

INGREDIENTS: White Flour Coconut Flour Chocolate Whey Protein Plain Greek Yogurt Fat Free Cream Cheese Sugar Free Choc. Syrup Unsweet. Baking Cocoa Baking Powder Zero Calorie Sweetener Cocoa Pebble Cereal

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

30g 14g 62g 170g 56g 5g 5g 3g 15g 27g

DIRECTIONS:

682 6g 77g 80g 8g

These are the BEST Anabolic Chocolate Donuts you will ever eat! There may be a lot of ingredients but overall this recipe is simple! Let's do it!! Grab a Large Mixing Bowl & toss in your 30g White Flour, 14g Coconut Flour, 46g Chocolate Protein Powder, 170g Plain Greek Yogurt, 5g Unsweetened Baking Cocoa, 3g Baking Powder, & 10g Zero Calorie Sweetener! Whisk this together until thoroughly combined! Now grab a Donut Baking Tray & spray it with a coating of Non-Stick Spray! Use a spoon and slowly fill each Donut Mold with your filling. I prefer to make 5 Donuts with this recipe but feel free to make as many as you'd like! Now just toss your donuts in the Oven at 350 Degrees for 6-8 Minutes! While the Donuts are cooking we will go ahead and make our Icing! In a small bowl toss in 16g Chocolate Protein Powder, 56g Fat Free Cream Cheese (Room Temperature Mixes The Best), 5g Zero Calorie Sweetener, & 5g Sugar Free Chocolate Syrup! Use a spoon and mix these together until it becomes a creamy icing like consistency. You have to work the Fat Free Cream Cheese a little bit with your spoon but it'll get there don't you worry! Once your Donuts are finished in the oven let them cool for a few minutes and remove from the tray. Using a knife you will slowly spread your Icing on top of each donut! Finally, you will weigh out your Cocoa Pebbles in a small bowl and dip each donut Icing side down into your bowl and manuever it a little bit until the Cocoa Pebbles have stuck fully to your Icing! Repeat this step until all donuts are covered! And BOOM! You now have delicious Cocoa Pebble Donuts that are filling, delicious, & may just give your girlfriend a beard!

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[email protected] 16 Jan 2021

ANABOLIC BIRTHDAY CAKE BITES

INGREDIENTS: Coconut Flour Egg Whites Unsweetened Apple Sauce Baking Soda Rainbow Sprinkles Protein Powder Zero Calorie Sweetener

MACROS:

14g 184g 112g 3g 10g 32g 5g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

335 3g 47g 30g 9g

This is a great snack recipe & is STUPID SIMPLE!! Ready in around 15 minutes & they're perfect if you eat them fresh, out of the fridge, or out of a meal prep container later on in the day! You're gonna love this one! First step is to mix every single one of your ingredients in a large mixing bowl. Make sure you mix this up to the best of your ability that way all the sweetness is spread into every single bite! Now that you have a liquid batter you want to take a mini-muffin tin & spray it down with non-stick spray that way it's easy to remove your bites once they're finished. Using a spoon you will evenly fill each of your molds with the batter we just created. I typically use a 24 muffin tray myself so you may have batter leftover if you use a smaller one! Once each mold is filled all we do is throw this in the oven at 350 Degrees for around 10-12 minutes!! Once you pull these out of the oven let them cool for a few minutes and you're good to go! These things are perfect to snack on or to prep in advance and use as a meal since they keep so well in tupperware and don't require re-heating! Close your eyes while you eat these and pretend you're blowing out your birthday candles! Makes them taste better I swear!

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[email protected] 16 Jan 2021

ANABOLIC CHOCOLATE CHIP COOKIES

INGREDIENTS: Coconut Flour Egg Whites White Flour Baking Soda Protein Powder PBFit/PB2 Powder Zero Calorie Sweetener Sugar Free Syrup Fat Free Greek Yogurt Vanilla Extract Sugar Free Choc. Chips

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

28g 92g 30g 6g 62g 32g 30g 40g 170g 10g 30g

892 20g 101g 77g 29g

DIRECTIONS: My FAVORITE Chocolate Chip Cookie Recipe! Make the whole batch and divide the calories by the amount of cookies you make. 9 cookies = 100 Calories a cookie! 18 Cookies = 50! First step is to mix every single one of your ingredients in a large mixing bowl. Make sure you mix this up to the best of your ability that way all the sweetness is spread into every single bite! Once your batter has been mixed thoroughly throw it in the fridge for 15 minutes to firm up a little more before we form into our dough. Grab a large baking sheet & spray with non-stick cooking spray. Using an ice cream scoop, large spoon, or your hands go ahead and form the dough into as many cookies as you'd like! The more cookies present the more cookies you'll "feel" like you're eating. Make sure all cookies are at least 2-3 inches apart from each other. Place in the oven at 350 Degrees for between 6-8 minutes. The KEY to making these perfect is to pull out at 6 and test the firmness. If a fork goes straight in then give it another 60 seconds. You want these out of there as soon as they firm up for the best results!! Voila! Perfect Anabolic Cookies. Freeze, Fridge, or Eat Right Away! There's no wrong way when it comes to these bad boys!

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[email protected] 16 Jan 2021

ANABOLIC BROWNIE SUNDAE

INGREDIENTS: Canned Pumpkin Coconut Flour Chocolate Whey Protein Unsweet. Cocoa Powder Sugar Free Choc. Syrup Baking Soda Zero Calorie Sweetener Halo Top Ice Cream

MACROS:

183g 14g 62g 10g 40g 3g 5g 85g

Calories: Fat: Protein: Carbohydrates: Fiber:

560 8g 60g 62g 22g

DIRECTIONS: The HOLY GRAIL of dessert recipes! Not only will this satisfy any sweet tooth but you'll be completely stuffed afterwards. Perfect to prep out for days in advance or tupperware up and freeze to eat later! What you want to do is add every single one of your ingredients to a large mixing bowl. The only ingredient we don't add is the Halo Top Vanilla Ice Cream since we throw that on top at the end! Once all of the ingredients are in your mixing bowl go ahead and whisk this for 2-3 minutes until it's the same consistency throughout. Now we'll take a square shaped baking tray and spray it with some non-stick cooking spray. Feel free to lay foil or parchment paper down for less clean up. Spoon your batter into your pan & spread evenly from corner to corner with a spoon. The thinner your layer the quicker it'll cook. The thicker it is the more gooey it'll be on the inside. Now we want to throw this in the oven at 350 Degrees anywhere from 10-13 minutes. For me I like to go closer to 10 because it's got a much better texture BUT if you want it to be more like cake then cook it the full 13 minutes. Once it's done pull it out and top with your Halo Top Ice Cream! I use Vanilla personally because it has the best macros but you can mix & match with whatever flavor you'd like! You are going to adore this thing, I promise you that!!

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[email protected] 16 Jan 2021

CINNAMON SWIRL PROTEIN CAKE

INGREDIENTS: White Flour Coconut Flour Liquid Egg Whites Vanilla Whey Protein Cinnamon Zero Calorie Sweetener Unsweet. Almond Milk Vanilla Extract Baking Powder

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

30g 14g 92g 62g 5g 5g 112g 5g 3g

DIRECTIONS:

462 6g 64g 38g 7g

One of my favorite recipes!! Especially if you make it "just right" which I'll explain my method below. First off this is really simple! Toss every single one of your ingredients besides the cinnamon in a large mixing bowl. Whisk all of these together for a couple minutes until fully combined. Grab a small square or circle baking dish and spray it down with a light coating of non-stick spray! Dump half of your batter in the pan and spread evenly. Next take your cinnamon and spread it across this layer. The 5g measurement above is just an estimate, feel free to use as much as you'd like! I like to sprinkle more zero calorie sweetener here as well to add some sweetness! After your first layer is done and coated with cinnamon go ahead and pour the rest of your batter on top and spread evenly. What will happen is it'll create swirls in the cake as some of the cinnamon rises to the top. Totally normal! Pre-heat your oven to 325 Degrees & hear me out on the next step: if you want this thing to be GOOEY then 15 minutes is about perfect. The top middle will be a little jiggly but it's amazing. If you want it more solid then 1718 minutes is what you want! And boom! Pull it out and top with a little more cinnamon and zero calorie sweetener. This thing is delicous, dense, & very filling! Feel free to refrigerate the other half for another meal later on!

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[email protected] 16 Jan 2021

OREO CHEESECAKE BITES

INGREDIENTS: Fat Free Cream Cheese Protein Powder Fat Free Greek Yogurt Vanilla Extract Zero Calorie Sweetener Oreo O's Cereal

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

224g 62g 170g 10g 20g 41g

DIRECTIONS:

708 4g 89g 79g 1g

GAMECHANGER!! This recipe will satisfy any sweets craving you have & I'd bet my left big toe on that one. Super simple & a real treat! Let's Go!! First we want to measure out all of our ingredients (besides the cereal) and place them in a large mixing bowl. Mix this up to the best of your ability! A hand mixer or stand mixer works well for this but I normally do it by hand with a whisk. Can take a few minutes so be patient with it! Once your cheesecake batter has been fully mixed what we need to do is let it firm up so we can form it into balls. If you are in a hurry throw it in the freezer for 4560 minutes (my preferred method). If you aren't stressed for time just let it sit in the fridge for 3-5 hours or overnight to thicken up! In order to get our Oreo coating how we want it what we need to do is measure out our Oreo O's cereal & throw it in a zip-lock bag. Once it's in there we need to break it up into a powder like consistency. Grab something you can smack it with and beat it until it's a fine dusty powder. Once this is done you can pour the powder into a mixing bowl. We are now ready to assemble our Oreo Cheesecake Bites! Using an ice cream scoop or spoon you will now scoop out some of your cheesecake batter and roll it up into a ball with your hands. It will be sticky so be prepared! Take your cheesecake ball and place it in your Oreo Powder. You can either roll it around by hand or shake the bowl and "toss" the cheesecake ball in the Oreos. Either method works! Do this to every ball until all are covered & your Oreo powder is all used up. Dump any extra on top of your Cheesecake Bites! And Voila! Our Oreo Cheesecake Bites are finished and ready to go! Personally I like to tupperware these up and freeze for at least 15 minutes before eating so they firm up but do whatever you like! They'll be delicious no matter what you do!

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[email protected] 16 Jan 2021

CINNAMON TOAST DONUTS

INGREDIENTS: White Flour Whey Protein Powder Liquid Egg Whites Zero Calorie Sweetener Non Fat Greek Yogurt Fat Free Cream Cheese Sugar Free Syrup Vanilla Extract Cinnamon Baking Powder Cinnamon Toast Crunch

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

60g 62g 96g 15g 85g 42g 10g 5g 3g 3g 28g

DIRECTIONS:

701 5g 78g 83.5g 3g

We will be splitting some of these ingredients up: some will be for our donuts the other for the icing so pay close attention to the directions below! Let's do this!! First grab a large mixing bowl and throw in your White Flour, 31g of your Protein Powder, Egg Whites, Vanilla Extract, 10g of your Zero Calorie Sweetener, 1g of your Cinnamon, & finally your baking powder. Add 30g of water as well to loosen it up a bit! Whisk this up until fully combined! Using a donut baking pan (I use a 6 donut pan myself) evenly pour your batter into each donut mold. Bake @ 350 Degrees for 6-8 Minutes. I prefer closer to 6 minutes for them to be softer! While these are in the oven we will make our icing. Mix your other 32g of Protein Powder, 5g of Zero Calorie Sweetener, 85g Of Yogurt, Sugar Free Syrup, 2g of Cinnamon, & Fat Free Cream Cheese all together in a bowl. Whisk for 2-3 minutes until it's a smooth consistency throughout! Once the donuts are out of the oven you can use a knife to spread your icing on the top of each donut. In a separate bowl weigh out your Captain Crunch Cereal & toss it in a baggie to break it up into smaller pieces. Now just evenly sprinkle your Cinnamon Toast Crunch over the top of each donut and it will easily stick to the icing. Do this until you're all out of cereal! And BOOM! The perfect craving killer! Feel free to freeze these or refrigerate to eat later...that is if you don't eat them all in one sitting! haha

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[email protected] 16 Jan 2021

ANABOLIC CHOC. CHIP PIZOOKIE

INGREDIENTS: Canned Pumpkin Liquid Egg Whites Protein Powder White Flour Zero Calorie Sweetener Baking Powder Sugar Free Choc. Chips Halo Top Ice Cream

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

244g 138g 62g 15g 5g 2g 7g 85g

DIRECTIONS:

616 8g 73g 63g 14g

Another staple for me lately! Super filling, delicious, high in protein & EASY to make! Let's get to it! First thing you want to do is toss your Canned Pumpkin, Egg Whites, Protein Powder (I prefer Vanilla for this), White Flour, Zero Calorie Sweetener, & Baking Powder in a mixing bowl and mix until everything is thoroughly combined. After everything is mixed you need to transfer this to a cast iron skillet (for dramatic effect) or another oven safe baking dish. I prefer the cast iron skillet myself since it seems to give it a more cookie like consistency! Once you've transferred your batter into the skillet go ahead and smooth out the top so it'll look extra pretty for photos once it's done! Now take your sugar free chocolate chips and spread them out on top of your batter. I like to press them down into the batter so about half of the chocolate chip is poking out. Now just throw this in the oven at 350 Degrees for 30-35 minutes! I like my Pizookie to be a little softer so I go for 30 but you can experiment with the times to get it just how you like it! Once it's done you will let it cool for a few minutes before adding your Halo Top Ice Cream on top! Feel free to top with sugar free chocolate syrup or another zero/low calorie glaze & enjoy!

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[email protected] 16 Jan 2021

ANABOLIC OREO MCFLURRY

INGREDIENTS: Whey Protein Plain Greek Yogurt Unsweetened Almond Milk Zero Calorie Sweetener Oreo O's Cereal Oreo Pudding Mix Xanthan Gum Ice

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

47g 85g 65g 5g 40g 8g 3g 300g

DIRECTIONS:

433 5g 45g 52g 5g

My NEW FAVORITE Ice Cream Recipe! Not only is it simple but so dang FILLING! Just you wait! First thing you want to do is toss your Whey Protein, Greek Yogurt, Unsweetened Almond Milk, Zero Calorie Sweetener, Oreo Pudding Mix, Ice, & your Xanthan Gum in a powerful blender or food processor. Next up you want to weigh out your Oreo O's Cereal in a small bowl & transfer it to a large zip-lock baggie. Crush all of your cereal until it's in smaller pieces. Now take about 3/4 of your cereal and throw it in your blender with everything else! You'll save the remaining cereal for the topping. Blend on High for about 3 minutes. Feel free to scrape any excess off the sides during blending in order to capture 100% of the flavor! Once your McFlurry is the consistency you want you can transfer to a large bowl or just eat out of the blender like I do! Sprinkle your remaining Oreo O's on top and you're good to go! And Voila!! You now have an Anabolic Oreo McFlurry that is sure to satisfy just about any craving you have!

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[email protected] 16 Jan 2021

REESE'S PB CUP BLIZZARD

INGREDIENTS: Whey Protein Plain Greek Yogurt Unsweetened Almond Milk Zero Calorie Sweetener Reese's Puffs Cereal Sugar Free Pudding Mix PBFit/PB2 Powder Xanthan Gum Ice

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

32g 85g 65g 5g 39g 7g 16g 3g 300g

DIRECTIONS:

444 8g 43g 50g 9g

We finally have a contender to face off against the Oreo Mcflurry for the BEST Ice Cream Recipe!! Who will win? That's up to you! First thing you want to do is toss your Whey Protein, Greek Yogurt, Unsweetened Almond Milk, PBFIT/PB2 Powder, Zero Calorie Sweetener, Sugar Free Pudding Mix (Vanilla Or Chocolate), Ice, & your Xanthan Gum in a powerful blender or food processor. Next up you want to weigh out your Reese's Cereal in a small bowl & transfer it to a large zip-lock baggie. Crush all of your cereal until it's in smaller pieces. Now take about 3/4 of your cereal and throw it in your blender with everything else! You'll save the remaining cereal for the topping. Blend on High for about 3 minutes. Feel free to scrape any excess off the sides during blending in order to capture 100% of the flavor! Once your Blizzard is the consistency you want you can transfer to a large bowl or just eat out of the blender like I do! Sprinkle your remaining Reese's Puffs on top and you're good to go! And BOOM!! You now have a delicious shake that may just knock out the McFlurry with one punch! You be the judge!!

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[email protected] 16 Jan 2021

ANABOLIC CHEESECAKE

INGREDIENTS: Fat Free Cream Cheese Whey Protein Fat Free Greek Yogurt Honey Graham Crackers Sugar Free Syrup Vanilla Extract Zero Calorie Sweetener

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

448g 124g 340g 155g 60g 10g 30g

DIRECTIONS:

1747 19g 186g 208g 5g

This is the ONLY Anabolic Cheesecake Recipe you will ever need! I'm not sure what act of wizardry made this thing so good but I ain't gonna doubt it! The first thing we want to do is weigh out our Honey Graham Crackers in a large mixing bowl. Next up we want to crush our Graham Crackers into little pieces so either do this in your mixing bowl or grab a large bag, toss them in, & pound away! Once all of your Graham Crackers are broken up into smaller pieces toss them back in your mixing bowl and pour in your 60g of Sugar Free Syrup. Mix this up by hand until your Graham Crackers are all soggy and have absorbed the syrup. Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your graham cracker dough down into it. Form this up along the bottom and up the sides until you've created the crust for our Cheesecake! Now you just want to grab a large Mixing Bowl and toss in your Fat Free Cream Cheese, Whey Protein, Fat Free Greek Yogurt, Vanilla Extract, & Zero Calorie Sweetener. Once all of this is in there use a whisk and mix it up to the best of your ability! If you have a Ninja Blender or Stand Mixer feel free to use that but I simply use my whisk for a few minutes and it turns out fantastic! Once your Cheesecake Batter is fully mixed go ahead and dump it into your cake pan on top of your Graham Cracker Crust. Using a spoon go ahead and smooth it out and spread it so that it fills the entire pan and is snug up against the edges! Once your Cheesecake is fully formed all we have left to do is toss it in the Oven at 325 Degrees for 30 Minutes. Once it finishes cooking pull it from the oven and let it sit and cool for a few minutes before covering with plastic wrap and placing it in the fridge to chill for at least 3-4 Hours. Letting it chill overnight is the best! And Voila! You now have a delicious & creamy Anabolic Cheesecake that everyone is going to love! Feel free to freeze any extra pieces as they'll keep for months that way!

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[email protected] 16 Jan 2021

ANABOLIC PEANUT BUTTER CHEWS

INGREDIENTS: Unsweetened Almond Milk Sugar Free Honey PBFit/PB2 Powder Vanilla Whey Protein Zero Calorie Sweetener Corn Flakes

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

130g 42g 80g 31g 10g 40g

DIRECTIONS:

781 13g 68g 98g 17g

Not only is this recipe about as simple as it gets BUT the end result is so close to the original you might not believe it! Let's go!! First thing you want to do is toss your Unsweetened Almond Milk, Sugar Free Honey, PBFit/PB2 Powder, Vanilla Whey, & Zero Calorie Sweetener in a Large Mixing Bowl. Mix all of these together until they're thoroughly combined. Now just take your Peanut Butter Batter & pour it into a Medium Sized Sauce Pan. Make sure you spray it with Non-Stick Cooking Spray if you want an easier clean up! Now we'll just clean out the Mixing Bowl we used for our Peanut Butter & we'll go ahead and dump our 40g of Corn Flakes into it. Set this off to the side. Now we'll take our Sauce Pan that we poured our Peanut Butter Batter into & place it on the stove. Set the heat to Medium & slowly stir it while it heats up. It's going to slowly thicken as we sit there stirring it. Stick with it for about 3-4 Minutes or until it becomes thick and about the same consistency as regular Peanut Butter. Once your Peanut Butter Batter has reached the desired thickness pull it off of the stove and pour your mixture into the bowl with your Corn Flakes. Once all of your Peanut Butter is in there go ahead and stir everything together! Now you'll just use a spoon and scoop out each Peanut Butter Chew one by one! Throw these in tupperware, on a plate, or on a piece of parchment paper! Make the bites whatever size you'd like! Once all of your bites are created all you need to do is leave them out to cool for 30 Minutes or so & they'll be good to go! Personally I like to throw mine in the Freezer & eat them like that but hey: there's no rules here so do whatever you're feeling! And BOOM!! Our Anabolic Peanut Butter Chews are now ready to rock & roll! Whether you eat these as a quick snack or a full meal I guarantee one thing: you'll be wanting more right after!

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[email protected] 16 Jan 2021

ANABOLIC ICE CREAM SANDWICH

INGREDIENTS: Coconut Flour Fat Free Greek Yogurt Vanilla Protein Powder Unsweet. Baking Cocoa Baking Powder Sugar Free Choc. Chips Zero Calorie Sweetener Halo Top Vanilla

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

14g 85g 31g 5g 4g 7g 5g 85g

DIRECTIONS:

408 8g 42g 42g 15g

This recipe is wild! Do you want an Ice Cream Sandwich but don't want to be wheelbarrowed into work tomorrow? Give this guy a shot! First thing we want to do is throw our Coconut Flour, Fat Free Plain Greek Yogurt, Protein Powder, Unsweetened Baking Cocoa, Baking Powder, & Zero Calorie Sweetener in a large Mixing Bowl. Whisk everything together until thoroughly combined. Once our dough is formed we will now toss in our 7g of Sugar Free Chocolate Chips & continue mixing our dough. At this point your dough should very closely resemble regular old Cookie Dough! Now we'll grab a baking sheet and lay down a piece of foil to help with clean up. Spray this surface with Non-Stick Cooking Spray! Next we'll use a spoon and split the dough in half and place each half on our Baking Sheet. Using your hands or a spoon go ahead & shape each cookie into a circle and make sure they're as close to the same size as possible. Once your two Cookies are formed and on the Baking Sheet all we want to do is throw them in the Oven at 350 Degrees for around 12-14 Minutes. Once your cookies are done let them cool for a few minutes before taking your 85g of Halo Top Vanilla Ice Cream and sandwiching it between them! I like to chop my Ice Cream up into smaller pieces so it fits on my Sandwich better but do whatever you're feeling! And BOOM!! You now have an Anabolic Ice Cream Sandwich that is loaded with Protein & Fiber so not only will you crush your sweet tooth but you'll be full long after the sandwich is gone!

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[email protected] 16 Jan 2021

ANABOLIC FRENCH TOAST BLIZZARD

INGREDIENTS: Vanilla Whey Protein Plain Greek Yogurt Unsweetened Almond Milk French Toast Crunch Sugar Free Pudding Mix Xanthan Gum Sugar Free Syrup Zero Calorie Sweetener Ice

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

47g 85g 65g 37g 7g 3g 30g 3g 300g

DIRECTIONS:

412 4g 46g 48g 5g

Today we are taking the classic Anabolic French Toast recipe & making it a delicious frozen treat! This guy will leave you full & satisfied for hours! First thing you want to do is toss your Vanilla Whey Protein, Plain Greek Yogurt, Unsweetened Almond Milk, Sugar Free Pudding Mix (I prefer Vanilla for this but it's all personal preference), Xanthan Gum, Sugar Free Syrup (Mrs. Buttersworth is my favorite!), Ice, & Zero Calorie Sweetener all in a powerful blender. I recommend a Ninja Blender for these recipes! Now weigh out your 37g of French Toast Crunch Cereal and throw about 30g of it in your Blender along with everything else. We're saving the rest for our topping! If you don't care about making it look pretty just toss it all in there. Blend this on High for about 2-3 Minutes before stopping the blender and scraping the sides to make sure you get everything blended thoroughly. After scraping off any build up go ahead and blend for another 2-3 minutes or until it reaches the consistency you want! Keep in mind: the more ice you use the larger the recipe will become! If you want it thicker and smaller just use less ice & vice-versa! Once you're done go ahead and throw it in a bowl or large cup and top it off with your remaining French Toast Crunch Cereal! Feel free to eat this straight out of the blender if you prefer, I won't judge! And BOOM! You now have a delicious frozen treat that will remind you of Breakfast on a Sunday morning! There is no way you will eat this whole thing and still be hungry afterwards, I guarantee it!

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[email protected] 16 Jan 2021

ANABOLIC PEANUT BUTTER COOKIES

INGREDIENTS: PBFit/PB2 Powder Fat Free Greek Yogurt Vanilla Whey Protein Coconut Flour Sugar Free Honey Zero Calorie Sweetener Water Baking Powder

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

64g 85g 31g 14g 21g 10g 35g 3g

DIRECTIONS:

567 11g 66g 51g 17g

These Cookies are incredible! Not only are they easy to whip up in around 10 Minutes BUT you can eat the whole recipe without any guilt! First thing we want to do is throw our PBFit/PB2 Powder, Fat Free Plain Greek Yogurt, & 35g of Water in a Large Mixing Bowl. Go ahead and mix these together for a few minutes until your mixture has the same consistency as regular Peanut Butter. Now throw your Vanilla Whey Protein, Coconut Flour, Sugar Free Honey, Zero Calorie Sweetener, & Baking Powder into the same bowl as your Peanut Butter & mix this all together thoroughly for another 2-3 Minutes. Once your Batter is all mixed up we can go ahead and portion it out into cookies! Grab a baking sheet and lay a piece of foil down on it for easier clean up. Hit it with a light coating of Non-Stick Spray! Now just use a Spoon and place your cookies on the baking sheet leaving around an inch or two of space between them. Make as many cookies as you'd like! I personally like to have around 10 but do whatever you want! Once all of your cookie dough balls are on the sheet you can use your spoon to press and shape them but this isn't a necessity. They'll be good regardless of how pretty they are. Now just toss them in the Oven at 350 Degrees for around 5-7 Minutes! I prefer doing 5 since it leaves them a little gooier on the inside but once again this is personal preference. Once they finish let them cool for around 5 Minutes! And BOOM! You now have delicious Peanut Butter Cookies that are perfect for Snack Time! Feel free to throw them in tupperware and save for later!

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[email protected] 16 Jan 2021

ANABOLIC BROWNIE BRITTLE

INGREDIENTS: Sugar Free Brownie Mix Whey Protein Powder Liquid Egg Whites Fat Free Greek Yogurt Sugar Free Choc. Syrup Unsweet. Baking Cocoa

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

77g 62g 46g 85g 20g 5g

DIRECTIONS:

644 8g 65g 78g 13g

I really try to make all of my recipes as simple as possible but this one truly takes the crown! Let's do this!! First thing we want to do is toss our Sugar Free Brownie Mix (I buy Pillsbury at Wal Mart), Whey Protein Powder (Just about any flavor works!), Liquid Egg Whites, Fat Free Plain Greek Yogurt, Sugar Free Chocolate Syrup, & Unsweetened Baking Cocoa in a Large Mixing Bowl! Whisk all of these together for a couple minutes until they're thoroughly combined. Grab a Baking Sheet and lay down a piece of foil to make your clean up easier! Spray the foil with a light coating of Non-Stick Cooking Spray! Now just dump all of the batter out of your Mixing Bowl and onto your Baking Sheet. Using a spoon you will now spread it out thin and evenly across your pan. Once your batter is all spread out you will now throw it in the oven at 325 Degrees for 10 Minutes. After the 10 minutes is done pull it out & decorate the top of it with Sugar Free Chocolate Syrup. I like to make a zig-zag pattern with the syrup to make it look pretty and add flavor but make a smiley face if ya want, it's personal preference! Once it's decorated throw your Brownie Brittle back in the oven at 325 Degrees for an additional 10-12 Minutes. Remove from the oven and let it cool for at least 5 Minutes before cutting into pieces and serving! And BOOM! You now have Anabolic Brownie Brittle that is loaded with protein and ready to be devoured! Feel free to freeze these to make them even more delicious and dessert like!

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[email protected] 16 Jan 2021

BROWNIE BATTER BLIZZARD

INGREDIENTS: Unsweetened Almond Milk Chocolate Whey Protein Fat Free Greek Yogurt Sugar Free Choc. Syrup Frozen Strawberries PBFit/PB2 Powder Xanthan Gum Zero Calorie Sweetener Ice Fiber One Brownie Bar

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

65g 47g 85g 50g 140g 8g 3g 3g 150g 1

454 6g 51g 49g 15g

DIRECTIONS: Today we are taking the Dairy Queen Brownie Batter Blizzard and making it Anabolic! Let's do this! First thing we want to do is toss our Unsweetened Almond Milk, Chocolate Whey Protein, Fat Free Plain Greek Yogurt, Sugar Free Chocolate Syrup, Frozen Strawberries, PBFit/PB2 Powder, Xanthan Gum, Ice, & Zero Calorie Sweetener all in a powerful blender! Now we just want to blend this up on High for about 3-5 Minutes! You'll know it's working when the recipe starts expanding and doubles/triples in size! Scrape the sides if you notice any build up. At this point our Ice Cream is done so what we want to do is take our Fiber One Brownie Bar & break it up into tiny little bite size pieces. You can either toss these pieces into your Ice Cream and stir them in or you can just layer them in as you spoon your Ice Cream into your bowl! And BOOM! You now have an Anabolic Brownie Batter Blizzard! Not only will this thing leave you completely satisfied but those little brownie pieces will have you feeling like you found treasure everytime you find one!

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[email protected] 16 Jan 2021

ANABOLIC PUMPKIN PIE

INGREDIENTS: Canned Pumpkin Fat Free Cream Cheese Fat Free Greek Yogurt Vanilla Protein Powder Zero Calorie Sweetener Cinnamon Vanilla Extract Honey Graham Crackers Sugar Free Maple Syrup

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

427g 112g 170g 124g 30g 3g 5g 155g 60g

1497 21g 138g 189g 16g

DIRECTIONS: A Holiday Staple! If you are looking to celebrate this holiday season without putting on those holiday pounds then look no further than this recipe! The first thing we want to do is weigh out our Honey Graham Crackers in a Large Mixing Bowl. Next up we want to crush our Graham Crackers into little pieces so either do this in your mixing bowl or grab a large bag, toss them in, & pound away! Once all of your Graham Crackers are broken up into smaller pieces toss them back in your mixing bowl and pour in your 60g of Sugar Free Syrup. Mix this up by hand until your Graham Crackers are all soggy and have absorbed the syrup. Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your graham cracker dough down into it. Form this up along the bottom and up the sides until you've created the crust for our Pumpkin Pie! Now in a Large Mixing Bowl toss in your 427g of Canned Pumpkin (this is right around the weight of one can), Fat Free Cream Cheese, Fat Free Greek Yogurt, Vanilla Protein Powder, Zero Calorie Sweetener, Cinnamon, & Vanilla Extract. Mix all of these together thoroughly until fully combined! Feel free to use a powerful blender or hand mixer to make this easier! Once your Pumpkin Pie Batter is blended up go ahead and pour it into your Cake Pan on top of your Graham Cracker Crust. Use a spoon to slowly spread it out evenly so it fits the pan. Now all we have to do is toss our Pumpkin Pie in the oven on the bottom rack for two cooking cycles! The first one at 325 Degrees for 30 Minutes. Immediately after this is done lower the heat to 300 Degrees & cook for an additional 15 Minutes! And BOOM! You now have a delicious and creamy Anabolic Pumpkin Pie! Instead of adding a few inches to your waistline this holiday season lets instead add it to the biceps!

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[email protected] 16 Jan 2021

FRUITY PEBBLE DONUTS

INGREDIENTS: White Flour Coconut Flour Whey Protein Powder Plain Greek Yogurt Fat Free Cream Cheese Zero Calorie Sweetener Baking Powder Fruity Pebble Cereal

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

30g 14g 62g 170g 56g 15g 3g 27g

DIRECTIONS:

645 5g 76g 74g 6g

We will be splitting some of these ingredients up: some will be for our donuts the other for the icing so pay close attention to the directions below! Let's do this!! First grab a large mixing bowl and throw in your 30g of White Flour, 14g Coconut Flour, 46g of your Protein Powder, 170g of Greek Yogurt, 10g of your Zero Calorie Sweetener, & finally your 3g of Baking Powder. Whisk all of this together for a few minutes until it's thoroughly combined! Using a donut baking pan evenly pour your batter into each donut mold! (I only make 5 in mine so they're bigger but do whatever your preference is!) Bake @ 350 Degrees for 6-8 Minutes. I prefer closer to 6 minutes so they'll be a little softer! While the donuts are in the oven we will make our icing. Place your remaining 16g of Protein Powder, 5g of Zero Calorie Sweetener, & your 56g of Fat Free Cream Cheese all together in a bowl. Mix together with a spoon for 2-3 minutes until it's a smooth consistency throughout! It will take at least a minute for it to start smoothing out and becoming creamy so don't lose faith right away, it'll happen! Once the donuts are out of the oven you will use a knife and spread your icing out on top of each donut! In a separate bowl weigh out your 27g of Fruity Pebble Cereal! Now just take each donut icing side down and dip it into your bowl and wiggle it around until all of your icing is coated in Fruity Pebbles! If you have any remaining cereal feel free to sprinkle it on any spots you may have missed! And BOOM! The perfect craving killer! Feel free to freeze these or refrigerate to eat later...that is if you don't eat them all in one sitting! haha

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[email protected] 16 Jan 2021

FLAMIN' HOT SMART POP

INGREDIENTS: Orville Redenbacher Popcorn Kernels Flamin' Baked Cheetohs Ranch Popcorn Seasoning

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

80g 28g 1 Bottle

DIRECTIONS:

424 8g 10g 78g 13g

My favorite late night binge-watching snack! This recipe isn't inherently "Anabolic" but if you have the calories left over & you have hit your daily Protein Goal then this one will leave you satisfied and munching for quite a long time! Feel free to halve the ingredients in this recipe for a smaller bowl! When it comes to the Popcorn we have a couple different options. You can use a Large Bag of Orville Redenbacher Smart Pop Popcorn and it'll fit in perfectly! If you have an Air Popper Popcorn Maker then follow the following steps and you'll be good to go! Weigh out your 80g of Orville Redenbacher Popcorn Kernels in a small bowl. Once your Kernels are weighed out go ahead and dump them into your Air Popper Machine and turn it on! The machine will do all the work so popping your Popcorn will only take a couple of minutes. Just don't forget to place a large bowl underneath your Popcorn Chute or else you'll have a Kitchen full of Smart Pop! Once your Popcorn is all finished popping we'll grab our Ranch Popcorn Seasoning (I Use Kernel Season's Brand) & sprinkle it on top! The quantity here is up to you, the calories are minimal and negligible so as long as we aren't using the whole bottle everytime we'll be fine! lol Finally we'll weigh out our 28g of Flamin' Hot Baked Cheetohs and add them into our Popcorn Bowl as well! And Boom!!! We now have a VERY HIGH volume snack that is great for Movie Night or when you're in a snacking mood! This is a great way to finish off a night and enjoying some cruncy/salty flavor without all the calories or regret! *NOTES* If you want to step this up a bit slowly add your popcorn into the bowl layer by layer and use the Ranch Seasoning on each layer. Also, using your Flamin' Hot Cheetohs in the layers as well is a great idea! Helps spread the delicious flavor through the whole thing!

136

[email protected] 16 Jan 2021

ANABOLIC OREO CHEESECAKE

INGREDIENTS: Fat Free Cream Cheese Vanilla Whey Protein Fat Free Greek Yogurt Oreo O's Cereal Vanilla Extract Zero Calorie Sweetener

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

448g 124g 510g 160g 10g 30g

DIRECTIONS:

1812 12g 196g 230g 4g

This is BY FAR my favorite Cheesecake Recipe to date! If you love Oreo's & you love Cheesecake then this is a match made in heaven! The first thing we want to do is weigh out our Oreo O's Cereal in in two separate bowls! In one weigh out 40g & in the other weigh out 120g. Now what we want to do is crush our 120g Oreo Bowl into a fine powder! I find my Blender works great and does this quickly but if you don't have one then just throw them in a baggie and beat them up with a blunt object until they're in a fine powdery form! Now we'll save our 40g Oreo Bowl as a topping for our Cheesecake! In the bowl with 120g of Oreo O's add in 170g of our Fat Free Greek Yogurt! Mix this all together with a spoon until it thickens up and is fully mixed! Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your newly formed Oreo Dough down into it. Form this up along the bottom of the pan until it's completely covered! Bake the Crust at 400 Degrees for 10-12 Minutes. When you pull it out it may have rose a little bit & if this is the case just use a spoon and flatten it back out. Now just grab a large Mixing Bowl and toss in your 448g Fat Free Cream Cheese, 124g Whey Protein, 340g Fat Free Greek Yogurt, 10g Vanilla Extract, & 30g Zero Calorie Sweetener. Once all of this is in there use a whisk and mix it up to the best of your ability! If you have a Ninja Blender or Stand Mixer feel free to use those to speed up the process! Once your Oreo Cheesecake Batter is fully mixed go ahead and dump it into your cake pan on top of your Oreo Crust. Using a spoon go ahead and smooth it out and spread it so that it fills the entire pan and is snug up against the edges! Now take your remaining 40g of Oreo O's Cereal & break it up into smaller pieces. Sprinkle this evenly on top of your Cheesecake! Once your Oreo Cheesecake is fully formed all we have left to do is toss it in the oven at 325 Degrees for 30 Minutes! Once it finishes cooking pull it from the oven and let it sit and cool for a few minutes before covering with plastic wrap and placing it in the fridge to chill for at least 3-4 Hours. Letting it chill overnight is the best! And Voila! You now have a delicious & creamy Anabolic Oreo Cheesecake that is perfect to cut into pieces and Meal Prep out for the week! You will absolutely love this one!

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PB BROWNIE SKILLET COOKIE

INGREDIENTS: Sugar Free Brownie Mix PBFit/PB2 Powder Whey Protein Canned Pumpkin Reese's PB Chips Vanilla Extract Baking Powder Zero Calorie Sweetener

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

30g 32g 62g 122g 15g 3g 3g 5g

DIRECTIONS:

629 13g 69g 59g 13g

This recipe is wicked simple, creamy, & delicious! If you've been craving a dessert that tastes like something you SHOULDN'T be eating this then is the one! First thing you want to do is grab a Large Mixing Bowl and toss in your 30g Sugar Free Brownie Mix (I use Pillsbury brand & you can find it almost anywhere), 32g PBFit/PB2 Powder, 62g Chocolate Whey Protein, 122g Canned Pumpkin, 3g Vanilla Extract, 3g Baking Powder, & 5g Zero Calorie Sweetener! In a separate bowl weigh out your 15g of Reese's Peanut Butter Chips. Toss about half of these in your Large Mixing Bowl with everything else! Save the other half for decorating the top of the cookie! Now all you need to do it mix all of your ingredients up! This is an easy mix so I just use a spoon for a few minutes and make sure everything is incorporated together thoroughly! You'll know you're good once it reaches a dark brown color and looks like traditional brownie batter! Now grab a small Cast Iron Skillet & empty your batter into it! You don't need to use a Skillet for this if you don't have one. You can use a small cake pan if you'd like, just make sure what you're using is oven safe and the end result should be similar! Once your batter is spread out evenly in your pan go ahead and place the rest of your Reese's Peanut Butter Chips on top! Now we're ready to toss our Cookie in the oven! Place your Cast Iron Skillet in the oven at 325 Degrees for 10-12 Minutes! And Boom! You now have a delicious and gooey Anabolic Skillet Cookie that ANYONE is going to love! Just don't feed any to the dog because they aren't made to have chocolate. *NOTES* Feel free to top with Fat Free Whipped Cream for another burst of flavor!

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CHOCOLATE CHIP MUG CAKE

INGREDIENTS: Vanilla Whey Protein Fat Free Greek Yogurt Instant Pancake Mix Unsweetened Almond Milk Sugar Free Choc. Chips Zero Calorie Sweetener

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

24g 85g 27g 65g 7g 2g

DIRECTIONS:

289 5g 31g 30g 3g

This recipe is Simple, Anabolic, & ready in about 90 Seconds! Let's do this!! First thing you want to do is grab a Coffee Mug! Just about any mug will do, you'll get bonus points if it's Star Wars themed! Combine your Vanilla Whey Protein, Fat Free Greek Yogurt, Instant Pancake Mix, Unsweetened Almond Milk, Sugar Free Chocolate Chips, & Zero Calorie Sweetener all together in your Mug! Stir these together until thoroughly combined! Once it's finished being mixed just toss it in the Microwave for around 90-120 Seconds! And BOOM! You now have an Anabolic Mug Cake that is fluffy and delicious!

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[email protected] 16 Jan 2021

ANABOLIC BUTTERFINGER BLIZZARD

INGREDIENTS: Vanilla Whey Protein Plain Greek Yogurt Unsweetened Almond Milk Sugar Free Pudding Mix Xanthan Gum Butterfinger Bar Zero Calorie Sweetener Ice

31g 85g 65g 7g 3g 37g 5g 300g

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

377 9g 35g 39g 4g

The Classic Dairy Queen Butterfinger Blizzard but we've put the good ole' Anabolic Spin on it! Easy, Effective, & Anabolic! Let's do it!! First thing you want to do is toss your Vanilla Whey Protein, Plain Fat Free Greek Yogurt, Unsweetened Almond Milk, Sugar Free Pudding Mix (I prefer Butterscotch for this but it's all personal preference), Xanthan Gum, Ice, & Zero Calorie Sweetener all in a powerful blender. I recommend a Ninja Blender for these recipes! Now weigh out your 37g of Butterfinger (I buy the individual Fun Size Bars that way they are always on hand & in easy portions) and throw about 20g of it in your Blender along with everything else. We're saving the rest for our topping! If you don't care about making it look pretty just toss it all in there. Blend this on High for about 2-3 Minutes before stopping the blender and scraping the sides to make sure you get everything blended thoroughly. After scraping off any build up go ahead and blend for another 2-3 minutes or until it reaches the consistency you want! Keep in mind: the more ice you use the larger the recipe will become! If you want it thicker and smaller just use less ice & vice-versa! Once you're done go ahead and throw it in a bowl or large cup and top it off with your remaining Butterfinger! Feel free to eat this straight out of the blender if you prefer, I won't judge! And BOOM! We have now made homemade Ice Cream that is delicious and won't dereail our diet! Feel free to add more Protein Powder OR Butterfinger if you want to tweak it a bit to your preference!

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BLUEBERRY CHEESECAKE MUFFINS

INGREDIENTS: Blueberry Cheesecake Muffin Mix Fat Free Greek Yogurt Fat Free Cream Cheese Vanilla Whey Protein Zero Calorie Sweetener Baking Powder

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

66g 170g 112g 31g 5g 3g

DIRECTIONS:

588 8g 55g 74g 0g

Holy cow these are incredible! Not only are they Simple to whip up but they're Anabolic at the same time! Let's do this! Let's cover the most important ingredient which is the Blueberry Cheesecake Muffin Mix. I buy a brand called Martha White & I've found it at every store in my area! A pack of this is only 88 Cents! You should be able to find it in the baking section of your grocery but worst case scenario just order some packets online! Easy peasy! First we'll grab a Large Mixing Bowl and toss in our 66g Blueberry Cheesecake Muffin Mix, 170g Plain Fat Free Greek Yogurt, 112g Fat Free Cream Cheese, 31g Vanilla Whey Protein, 5g Zero Calorie Sweetener, & 3g Baking Powder. Mix all of these together with a Spoon until thoroughly combined! Don't worry about your Cream Cheese not being fully mixed in, the little pockets will create melted Cheesecake in our muffins! Now grab a Mini Muffin Baking Tray and hit all your molds with a light coating of Non-Stick Cooking Spray! I personally like to make 16 Mini Muffins but feel free to make more or less, it's all personal preference on sizing! Once your molds are filled we're ready to toss these in the Oven! Pre-Heat your oven to 400 Degrees and toss these in for around 9-10 Minutes! If you're making large muffins you should increase the cooking time to 13-15 Minutes! And BOOM! You now have Anabolic Blueberry Cheesecake Muffins! These are delicious and if one didn't know any better they'd have no idea these were actually good for them!

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[email protected] 16 Jan 2021

ANABOLIC STARBUCKS ICED COFFEE

INGREDIENTS: Starbucks Iced Coffee Unsweetened Almond Milk Sugar Free Maple Syrup Vanilla Whey Protein Zero Calorie Sweetener Ice

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

500g 65g 20g 16g 5g 300g

DIRECTIONS:

93 1g 14g 7g 0g

This Iced Coffee recipe tastes like a 1000 Calorie Starbucks Drink without any of the Sugar, Fat, or Guilt! Let's do this!! First thing I'll cover is the coffee: I buy the Pre-Made Starbucks Blonde Roast Iced Coffee Gallon Tubs at my grocery store! They're refrigerated and perfect for this recipe! Feel free to use your coffee of choice since it'll still be great! In a blender toss in your 500g Starbucks Iced Coffee, 65g Unsweetened Almond Milk, 20g Sugar Free Maple Syrup (I Use Mrs. Buttersworth), 16g Vanilla Whey Protein Powder, & 5g Zero Calorie Sweetener. Blend these up for around 60-120 Seconds or until fully blended! Grab a large cup and fill it with your 300g Ice! If your cup won't hold the ice it's no big deal, I just like my drinks to be massive so feel free to use less ice since it won't matter nutritionally. Pour your blended coffee in your cup and BOOM! You now have a delicious & Anabolic Starbucks Iced Coffee that is a perfect kick start to your day! Skip the lines & skip the big price tag, make this instead and you'll be thanking yourself later! *Notes* You can top this with Fat Free Whipped Cream to really give it a beautiful finish!

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[email protected] 16 Jan 2021

ANABOLIC FUDGE BROWNIES

INGREDIENTS: Canned Pumpkin Chocolate Whey Protein Natural Peanut Butter Unsweet. Baking Cocoa Sugar Free Choc. Syrup Zero Calorie Sweetener Baking Powder

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

244g 62g 32g 10g 40g 10g 3g

DIRECTIONS:

587 19g 59g 45g 13g

This recipe is guaranteed to annihilate any chocolate cravings you've been having! Simple, Delicious, & Anabolic! Let's do this... First thing you want to do is grab a Large Mixing Bowl and toss in your 244g Canned Pumpkin, 62g Chocolate Whey Protein, 32g Natural Peanut Butter, 10g Unsweetened Baking Cocoa, 40g Sugar Free Chocolate Syrup, 10g Zero Calorie Sweetener, & 3g Baking Powder! Mix all of these together with a Spoon or Whisk until thoroughly combined. Now grab a Square Cake Pan (I use an 8x8) and lay down a piece of Parchment Paper on the inside. Spray it with NonStick Cooking Spray! Spoon your Batter into the pan & smooth it out with a spoon until it evenly fills your entire pan edge to edge! Now just toss this in the Oven at 350 Degrees for 15-18 Minutes! Remove from the oven and let cool for 2-3 Minutes before cutting into pieces with a knife and eating! I like to take Swerve Confectioners Sugar (A Zero Calorie Powdered Sugar Alternative) and sprinkle it on top to add some flair!

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[email protected] 16 Jan 2021

MANGO PINEAPPLE SMOOTHIE

INGREDIENTS: Unsweetened Almond Milk Vanilla Whey Protein Frozen Pineapple Frozen Mango Zero Calorie Sweetener Ice

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

130g 31g 100g 100g 3g 200g

DIRECTIONS:

255 3g 26g 31g 4g

This is my new favorite "Sweet Tooth Killer" recipe! Simple, Delicious, & Anabolic! Let's get started! In a large blender (I use a Ninja) toss in your 130g Unsweetened Almond Milk, 31g Vanilla Whey Protein, 100g Frozen Pineapple, 100g Frozen Mango, 3g Zero Calorie Sweetener, & 200g Ice! Blend this all up on High for 3-4 Minutes or until it's fully blended to your liking! And BOOM! You now have one of the most delicious recipes I've ever made. Stupid simple & incredibly filling and delicious!

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ANABOLIC COOKIE DOUGH

INGREDIENTS: Sunflower Butter Egg Beaters Vanilla Whey Protein White Flour Sugar Free Choc. Chips Zero Calorie Sweetener Vanilla Extract Salt

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

32g 46g 46g 20g 7g 7g 3g 1g

DIRECTIONS:

506 18g 49g 37g 6g

This recipe is wild! I don't foresee a circumstance where this one doesn't completely blow your mind! Let's get started! First thing we want to do is place our 32g Sunflower Butter, 46g Egg Beaters (You can use Liquid Egg Whites for this), 46g Vanilla Whey Protein, 20g White Flour, 7g Sugar Free Chocolate Chips (I use either Hershey's or Lily's Dark Chocolate Chips for this), 7g Zero Calorie Sweetener, 3g Vanilla Extract, & 1g Salt in a Large Mixing Bowl! Mix these all together with a spoon for a few minutes until everything is thoroughly combined! At this point you can literally eat the Cookie Dough and it'll be great but very sticky! I recommend putting it in a Small Square Loaf Pan and letting it chill in the fridge for at least 20-30 Minutes to ease off some of the sticky! My personal favorite method however is to throw it in the Freezer and eat it after it's frozen! And BOOM! You now have Anabolic Cookie Dough that will crush any of those cravings and leave you feeling full and satisfied!

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[email protected] 16 Jan 2021

OATMEAL CHOC. CHIP COOKIES

INGREDIENTS: Canned Pumpkin Old Fashioned Oatmeal Vanilla Whey Protein PBFit/PB2 Powder Sugar Free Choc. Chips

MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:

130g 60g 62g 32g 15g

DIRECTIONS:

744 16g 74g 76g 19g

Not only is this recipe super simple but it's my favorite cookie recipe at the moment! All you need is a few simple ingredients & you'll be eating like Royalty in no time! First thing we'll do is grab a Large Mixing Bowl and toss in our 130g Canned Pumpkin, 60g Old Fashioned Oatmeal, 62g Vanilla Whey Protein, & 32g PBFit/PB2 Powder. Mix all of these together with a spoon until thoroughly combined! Once you're done mixing add in your 15g of Sugar Free Chocolate Chips. I use Lily's Dark Chocolate Chips personally but Hershey's also has a Sugar Free Brand that will work great for this! Mix together with a spoon one final time until all of the Chocolate Chips are folded in. Once everything is mixed up grab a Baking Sheet and lay down a piece of Foil on top of it. Spray it with a light coating of Non-Stick Cooking Spray. Now we'll shape our cookies using our batter & a spoon! Since these don't have any Baking Powder or Flour inside they wont' expand so the shape we form them into is how they'll come out of the oven. I personally like to make 4 evenly sized cookies but you can really do this however you like! Now we bake! We'll toss our Cookies in the oven at 350 Degrees for around 8-10 Minutes! If you like a softer cookie then go for the shorter time but either way they'll be delicious! And BOOM! You now have Anabolic Oatmeal Chocolate Chip Cookies that are delicious, filling, & guilt free! You can eat these fresh out of the oven or toss them in the fridge and have them later!

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[email protected] 16 Jan 2021

PEANUT BUTTER FUDGE INGREDIENTS: MACROS: Peanut Butter Egg Beaters Vanilla Whey Protein PBFit/PB2 Powder White Flour Zero Calorie Sweetener Salt

Calories: Fat: Protein: Carbohydrates: Fiber:

64g 92g 62g 32g 40g 10g 2g

DIRECTIONS:

958 38g 92g 62g 12g

Everybody loves Peanut Butter Fudge right? Well today we'll be creating our own Anabolic version that way we can get more out of it then just Sugar & Fat! Let's do this! Start off by grabbing a Large Mixing Bowl and throwing in your 64g Peanut Butter, 92g Egg Beaters (Egg Whites will work fine as well), 62g Vanilla Whey Protein Powder, 32g PBFit/PB2 Powder, 40g White Flour, 10g Zero Calorie Sweetener, & optionally you can also add 2g Salt. Use a spoon and slowly mix all of these together! This will take a second to really get everything incorporated smoothly so be patient and work with it. At a certain point when I make this the Fudge gets formed into a ball and isn't too sticky. I like to pick it up and finish mixing it together by hand but this is totally up to you! Once your Peanut Butter Fudge is fully mixed up tear off a piece of Parchment Paper & sit your Fudge down right in the middle. Grab a Small Loaf Pan or equivalent and sit your Fudge down inside along with the paper. At this point I like to just use my hands & form the Fudge into the shape of the Pan. Press down on it lightly until it's in the shape you want! Fold the leftover parchment paper hanging over the edges over top of your Fudge to cover it. Toss your Fudge in the Freezer for a minimum of 60-120 Minutes! Personally I like to let it stay in overnight for the best texture! Once you're ready to dig in pull it out of the Freezer and cut it into square pieces. You may want to let it sit out for 15 Minutes or so to soften a bit before cutting. And BOOM! You now have Anabolic Peanut Butter Fudge that is surprisingly delicious & filling! If you have leftovers just toss them in a tupperware container and throw them back in the freezer!

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[email protected] 16 Jan 2021

*DISCLAIMER* Although weight loss & building muscle are not inherently complicated processes understand that even if you follow the recipes included in this book you may not see results. All macro calculations and calories are estimations & anytime you swap out for different brands you run the risk of affecting the nutritional composition of any included recipe. I recommend if you are unable to find the exact ingredients I use to go ahead and track with MyFitnessPal and make sure any tweaks you make still fit within your daily calorie budget! Remington James is not a Doctor or a Dietician.  The contents of this document should not be taken as medical advice.  It is not intended to Diagnose, Treat, Cure, or Prevent any health problem - nor is it intended to replace the advice of a physician.  All advice is hypothetical and for entertainment purposes only.  Always consult your physician or qualified health professional on any matters regarding your health.  All documents exchanged between Remington James & the Client are not to be copied, sold, or redistributed without the consent of Remington James.

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