The Rjf Cookbook

[email protected] 30 Sep 2020

[email protected] 30 Sep 2020

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

I. ABOUT & STARTING INFO Introduction

6

Understanding Your Calorie Needs

7

Calories In Vs. Calories Out

8

How Often Should You Train?

9

How To Use This Cookbook

10

II. BREAKFAST Anabolic Sausage Mcmuffin

12

Anabolic Power Oatmeal

13

Anabolic French Toast

14

Chocolate French Toast

15

Vanilla French Toast

16

Chocolate Chip Pancakes

17

Zero Carb Waffle

18

French Toast PB&J

19

Keto Pancakes

20

Low Calorie French Toast

21

Keto Powerhouse Coffee

22

Cheesy Bacon Hash Browns

23

Anabolic French Toast Sticks

24

Anabolic Buttermilk Waffles

25

Crunchy Anabolic French Toast

26

Anabolic Breakfast Burrito

27

Sausage Biscuits & Gravy

28

French Toast Roll Ups

29

Anabolic Egg & Cheese Sammy

30

III. LUNCH/DINNER Anabolic Deep Dish Pizza

32

Anabolic Pizza Burrito

33

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 30 Sep 2020

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

III. LUNCH/DINNER (CONT.) Anabolic Nachos

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Flatbread Quesadilla

35

Pizza Quesadilla

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Anabolic Grilled Cheese

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Lower Calorie Grilled Cheese

38

Anabolic Buffalo Chicken Dip

39

Flamin Hot Chicken Salad

40

Crispy Nacho Chicken Salad

41

Higher Fiber Chicken Salad

42

Keto Pizza

43

Anabolic Spaghetti

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Almond Crusted Chicken

45

Mozzarella Sticks

46

Thin Crust Pepperoni Pizza

47

Thin Crust BBQ Chicken Pizza

48

Philly Cheesesteak Sliders

49

Zero Carb Pizza

50

Anabolic Chicken N' Noodles

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Zero Carb Breaded Chicken

52

Bacon & Egg Freezer Burrito

53

BBQ Chicken Freezer Burrito

54

Spicy Queso Freezer Burrito

55

Double Smash Burger

56

Anabolic Deep Dish Lasagna

57

195 Calorie Pizza

58

Buffalo Chicken Sandwich

59

Crispy Buffalo Wings

60

Anabolic PB&J COPYRIGHT REMINGTON JAMES FITNESS 2020

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AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

III. LUNCH/DINNER (CONT.) Spicy Popcorn Chicken

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Anabolic Mac & Cheese

63

Ultimate Anabolic Pizza

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Anabolic General Tso's Chicken

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Chicago Style Deep Dish Pizza

66

Triple Smash Burger

67

Anabolic Cheesy Enchiladas

68

Anabolic Philly Cheesesteak Subs

69

Anabolic Crunchwrap Supreme

70

Anabolic Chicken Parmesan

71

Anabolic BBQ Chicken Pizza

72

Anabolic Party Quesadillas

73

Anabolic Chipotle Quesarito

74

Anabolic Mac N'Cheeseburger

75

Anabolic Chick-Fil-A Nuggets

76

Anabolic Cheesy Gordita Crunch

77

Anabolic Buffalo Chicken Pizza

78

IV. DESSERTS/SHAKES Chocolate Glazed Donuts

80

Anabolic Ice Cream

81

Chocolate PB Ice Cream

82

Anabolic Brownie Bites

83

Vanilla Protein Pudding

84

Chocolate Protein Pudding

85

Cookie Dough Protein Bars

86

Anabolic Puppy Chow

87

Protein Peanut Butter Cups

88

Anabolic Snickerdoodle Cookies

89

COPYRIGHT REMINGTON JAMES FITNESS 2020

[email protected] 30 Sep 2020

AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS

TABLE OF CONTENTS

AND MUSCLE GROWTH

IV. DESSERTS/SHAKES (CONT.) Anabolic Rice Crispy Treats

90

Anabolic Cinnamon Rolls

91

Anabolic Vanilla Pudding

92

Anabolic Chocolate Pudding

93

Cookie Dough Protein Balls

94

Keto Chocolate Chip Cookies

95

Anabolic Birthday Cake Bites

96

Anabolic Chocolate Chip Cookies

97

Anabolic Brownie Sundae

98

Cinnamon Swirl Cake

99

Oreo Cheesecake Bites

100

Cinnamon Toast Crunch Donuts

101

Anabolic Chocolate Chip Pizookie

102

Anabolic Oreo McFlurry

103

Reese's Peanut Butter Cup Blizzard

104

Anabolic Cheesecake

105

Anabolic Peanut Butter Chews

106

Anabolic Ice Cream Sandwich

107

Anabolic French Toast Blizzard

108

Anabolic Peanut Butter Cookies

109

Anabolic Brownie Brittle

110

Anabolic Brownie Batter Blizzard

111

Anabolic Pumpkin Pie

112

Anabolic Fruity Pebble Donuts

113

Flamin' Hot Smart Pop

114

IV. DISCLAIMER Important Info

COPYRIGHT REMINGTON JAMES FITNESS 2020

115

[email protected] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

1 140g 2 Slices 1 Bottle

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 Whey Protein Powder White Bread Zero Calorie Sweetener Cinnamon

MACROS:

230g 32g 4 Slices 2-4g 1-4g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

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 enjoy! Feel free to add zero calorie syrup to really make this recipe hit the spot!

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468 4g 58g 50g 3g

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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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VANILLA FRENCH TOAST

INGREDIENTS: Liquid Egg Whites White Bread Zero Calorie Sweetener Vanilla Extract Vanilla Whey Protein Plain Greek Yogurt

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

184g 4 Slices 2-4g 5g 32g 85g

DIRECTIONS:

492 4g 60g 54g 2g

Mix egg whites, greek yogurt, vanilla extract, protein powder, & 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 let cook for around 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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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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ZERO CARB WAFFLE

INGREDIENTS: Pork Rinds Large Egg Full Fat Mozzarella Salt

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

.5 Cup 1 28g 1-3g

DIRECTIONS:

310 21g 27g 0g 0g

Take your pork rinds and place them in a blender or food processor. Blend them up until they're a fine powder consistency. Using a measuring cup we will measure out our blended pork rinds until we have half a cup. Now that our rinds are ready to go we will throw them in a mixing bowl along with our chicken, egg, & a little salt for flavor. Now we go in and mix everything up until it's all the same consistency throughout. As far as making the perfect "waffle" our best bet here is to buy a cheap waffle maker at your local grocery or off of Amazon. The one I have is Oster brand and I paid less than $20 for it. Worth every penny if you use it often! Preheat your waffle maker to a medium high heat and spray both the top and bottom with a light coating of non-stick spray. Spread your batter evenly across the waffle maker. It doesn't have to be perfect since we'll be pressing down on it any lumpy parts will disperse to the outside. We want to let our waffle cook for around 4-6 minutes. Every waffle maker will cook a little differently so make sure you pay attention as to not burn it. Voila!! We now have a delicious zero carb waffle. You may think it won't be too tasty if you add syrup but trust me on this one: give it a little splash of walden farms and you won't be dissapointed!

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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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KETO PANCAKES

INGREDIENTS: Full Fat Cream Cheese Grass Fed Butter Large Eggs Protein Powder Vanilla Extract

MACROS:

112g 28g 4 32g 1 Tsp

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1053 85g 59g 13g 0g

First you want to cut your cream cheese & butter up into small pieces and place them in a microwave safe bowl. We need to soften these ingredients up so place them in the microwave for around 30 seconds or so until they become more pliable. Next we want to go in & blend our partly melted butter and cream cheese together. A hand mixer or blender will make this easier but as long as we get it mixed that's all that counts! Now we want to crack our eggs into the same bowl that our blended cheese/butter combo is in. Once all 4 eggs are cracked in we want to go back in with our mixer and blend these all together. At this point our batter is a little watery and runny looking which is totally normal. We're going to add our protein powder and vanilla extract in & blend it one final time. This should thicken it up and make it just the consistency we want! Now we have the perfect keto pancake batter! If you've ever made pancakes before then from here on out you should be good to go! If not then what you want to do is pre-heat a large skillet to about medium heat and hit it with a quick spray of non-stick. Using a large spoon or ladel you will slowly drizzle your batter onto the skillet forming a circle. After letting one side cook for a couple minutes you'll flip the pancake and let it cook for an additional couple of minutes. Cook time may vary so just pay attention and you'll be fine! Once all the pancakes are finished pile them up, throw some zero calorie syrup on top, & strap on the feed bag because it's go time! Who said you have to give up the guilty pleasures on keto? Take one bite of these pancakes and you'll remember what it feels like to LIVE again!

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LOW CALORIE FRENCH TOAST

INGREDIENTS: Liquid Egg Whites White Bread Zero Calorie Sweetener Cinnamon

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

276g 4 Slices 2-4g 1-4g

DIRECTIONS:

371 3g 38g 48g 2g

Mix egg whites, zero calorie sweetener, & cinnamon 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 enjoy! Feel free to add zero calorie syrup to really make this recipe hit the spot!

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KETO POWERHOUSE COFFEE

INGREDIENTS:

Coffee MCT Oil Ghee Butter Cacao Powder Pink Sea Salt

MACROS:

Calories: Fat: Protein: Carbohydrates: Fiber:

336g 14g 8g 14g .5 Tsp

DIRECTIONS:

259 23g 4g 9g 4g

Start your day off with a bang!! Keto powerhouse coffee was a staple for me when I was on the Keto diet. Crushed my hunger and had my brain working 100mph while I was following the Keto diet. Simple & effective! Start by brewing some coffee the standard way or use coldbrew if you prefer. Once your coffee is ready to go throw it in a blender. Now we add our MCT oil, cacoa powder, ghee butter, & pink sea salt to the blender as well. Blend everything together until it's perfectly blended. Bada-Bing Bada-Boom!! You now have yourself a really special cup of joe. The perfect way to start the day for all of you fat adapted citizens out there! It may be a little thick & a little gritty BUT you'll be able to tolerate it once you're solving math problems on a chalk board like Elon Musk!

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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!

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CRISPY FRENCH TOAST STICKS

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

MACROS:

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

Calories: Fat: Protein: Carbohydrates: Fiber:

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!

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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!

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CRUNCHY ANABOLIC FRENCH TOAST

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

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

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

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!

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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!

27

[email protected] 30 Sep 2020

ANABOLIC BISCUITS & GRAVY

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

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

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

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!

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[email protected] 30 Sep 2020

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!

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[email protected] 30 Sep 2020

EGG & CHEESE SAMMY

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

MACROS:

184g 1 Slice 56g 1 Bottle 5g

Calories: Fat: Protein: Carbohydrates: Fiber:

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] 30 Sep 2020

Anytime

RECIPES

31

[email protected] 30 Sep 2020

ANABOLIC DEEP DISH PIZZA

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

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

120g 112g 224g 60g 1 Pack

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] 30 Sep 2020

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:

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 3-5 minutes. Enjoy this gooey & delicious burrito!

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324 8g 36g 27g 14g

[email protected] 30 Sep 2020

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] 30 Sep 2020

FLAT BREAD QUESADILLA INGREDIENTS: Joseph's Lavash Flatbread Fat Free Mozzarella Chicken Breast Salsa

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

1 112g 140g 56g

DIRECTIONS:

456 4g 78g 27g 5g

Talk about a protein powerhouse! This thing is incredible & will totally fill you up while packing in a ton of protein and minimal calories! 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! In a separate pan cook your chicken breast and set it off to the side. Now take your flatbread and lay your cheese out on half of it followed up by your chicken and salsa. 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] 30 Sep 2020

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] 30 Sep 2020

ANABOLIC GRILLED CHEESE

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

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

2 Slices 6 112g 1 Bottle

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] 30 Sep 2020

LOW CALORIE GRILLED CHEESE

INGREDIENTS: White Bread Kraft Fat Free Singles Zero Calorie Butter Spray

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

2 Slices 4 Slices 1 Bottle

DIRECTIONS:

220 2g 20g 32g 1g

An american classic that is customizable to your preference! This is the simplest version so feel free to add chicken, steak, or any other protein choice to make this thing even more anabolic! Start by taking your two slices of bread and spraying the top and bottom sides with a through coating of I Can't Believe It's Not Butter Spray or equivalent. Now add your slices of cheese to the bread & close the sandwich with the butter sides facing up. Now, preheat your skillet to a low/medium heat and let it warm up for a few minutes. You can now place your sandwich down and let it cook 3-4 minutes on each side. Finding the perfect temperature is crucial to make sure you don't burn the bread but the cheese still melts. Make sure you're paying attention and flipping when necessary! Once everything is melted and gooey you can now pull this off and enjoy! Filled with protein and loaded with gooey cheesey goodness! Even your grandmother would approve of this one!

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[email protected] 30 Sep 2020

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] 30 Sep 2020

FLAMIN HOT CHICKEN SALAD

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

MACROS:

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

Calories: Fat: Protein: Carbohydrates: Fiber:

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] 30 Sep 2020

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] 30 Sep 2020

HIGHER FIBER CHICKEN SALAD

INGREDIENTS: Spinach Low Carb High Fiber Wrap 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

DIRECTIONS:

479 7g 55g 49g 32g

Do you want to hit your daily fiber intake in one salad?? Look no further than this one! Same concept as all of my high volume salads except this one is EVEN MORE filling! 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 both of your high fiber low carb wraps and throw them in the microwave for about 20-30 seconds. Take your heated tortillas and rip them into little pieces. Place all of these little pieces in your salad 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. And BOOM!! You now have higher fiber chicken salad that not only be delicious but incredibly filling and satisfying! A staple in my day to day diets.

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[email protected] 30 Sep 2020

KETO PIZZA

INGREDIENTS: Full Fat Mozzarella Coconut Flour Low Carb Marinara Pepperoni Cream Cheese Large Eggs

MACROS:

Calories: Fat: Protein: Carbohydrates: Fiber:

336g 35g 56g 15g 32g 2

DIRECTIONS:

1558 118g 100g 24g 13g

First you want to grab a large microwave safe bowl and throw in your cream cheese & half of your mozzarella (168g). Throw these in the microwave for about 45 seconds. The goal here is to soften them up that way we can mix them together much easier. Pull them out and give them a stir after they're done cooking & throw back in for an additional 45 seconds. Once your cheese is melted and mixed up go ahead and throw in your coconut flour. After this crack your 2 large eggs into this same bowl. Now mix everything together as thoroughly as you can! I recommend a hand mixer for this but do your best with what you have! You'll know it's blended how you want it when it turns into a dough like consistency. At this point you should be able to pick it up and further mix it up by hand. Once you are satisfied with your dough you will place it on a pizza circle or baking sheet and flatten it out into a dough circle. Throw some parchment paper down and hit it with some non-stick spray to save yourself some cleanup later! Once you have it formed into your dough you'll want to throw it in the oven at 450 degrees for 10 minutes. Once you pull it out of the oven it should look almost identical to a pizza crust! Poke it a few times with a fork that way the second round in the oven doesn't cause it to bubble up. Go ahead and place your marinara, mozzarella, & pepperoni on the pizza. Remember: you get bonus points the prettier it looks! Once your pizza is fully dressed throw it back in the oven at 450 degrees for 10 more minutes! And now you are rolling in style! Who said the Keto diet had to be boring? Take a bite of this bad boy and reminisce about simpler times!

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[email protected] 30 Sep 2020

ANABOLIC SPAGHETTI

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

MACROS:

900g 448g 448g 10g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

1007 39g 112g 52g 24g

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 we want to cook our ground beef in a skillet set to medium high heat. If you preheat your skillet this will speed up the process by quite a bit. After the beef has cooked go ahead and throw your pasta sauce in with the beef and stir it all together. Reduce heat to low and let it sit while we finish up. Next we will take our Shirataki Noodles and throw them in a strainer to drain off any liquid. These noodles come in a package with water in case you have never used them before. Once they are strained we'll give them a good rinse. We now want to bring a large pot of water to a boil and toss in our shirataki noodles. These only take 2-3 minutes to cook so make sure you set a timer! Once the noodles are finished go ahead and strain them one final time and pour them into a bowl. Dump your meat sauce on top of the noodles and add on your parmesan cheese. Presto!! We now have a MASSIVE bowl of spaghetti that's high in protein & extremely low in carbs. Honestly this is probably about 4 servings so feel free to split it into tupperware and save for later!

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[email protected] 30 Sep 2020

ALMOND CRUSTED CHICKEN

INGREDIENTS: Chicken Breast Almond Flour Eggs Liquid Egg Whites Seasoned Salt Garlic Powder

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

448g 88g 2 46g 1 Tsp 1 Tsp

DIRECTIONS:

1002 42g 128g 28g 12g

Starting off we want to grab a large mixing bowl and start making our breading. Throw your almond flour in your bowl along with your seasoned salt and garlic powder. At this point you can add any other seasonings you'd like if you are looking for a specific flavor. Mix all of these together. Next we want to create our egg wash by cracking our two large eggs in a bowl & adding in our egg whites. If you don't have liquid egg whites then just crack 4 large eggs into your bowl and remove two of the yolks.  Whisk all of this together until your yolks are combined with the whites. Now we want to take our chicken and cut it into tenders if we're using chicken breasts but I highly recommend buying the actual breast tenderloins from the store because it'll save you quite a bit of time. Take each of your chicken tenders and dip it in your egg wash so that it's fully coated and then transfer over to our breading bowl. We want to make sure each piece of chicken is covered without any blank spots that way the finished product is extra cripsy! Once each tender has been breaded we will place them on a baking sheet and throw them in tge oven at 375 degrees for 20-25 minutes. And here we go! Why eat chicken breast with little to no flavor when we can feel that crunchy goodness in every bite? Give these a try and I promise you won't be disappointed!

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[email protected] 30 Sep 2020

MOZZARELLA STICKS

INGREDIENTS: Low Fat Mozzarella Cheese Sticks Wonton Wraps

MACROS:

Calories: Fat: Protein: Carbohydrates: Fiber:

2 1 Pack

DIRECTIONS:

260 5g 20g 31g 2g

If you are craving a deep fried mozzarella stick but don't want any of those calories then look no further than this recipe! Stupid simple & delicious. Preheat your oven to 375 degrees that way it's ready to go as soon as we have our mozzarella sticks made! First off take your two mozzarella sticks and cut them into quarters. You'll want to cut them in half and then cut the halfs down the middle. Basically you want them to be longer and not short/stubby. After that step you should have 8 mozzarella cheese strips. Go ahead and take your wonton wrappers and lay out one square for each mozzarella stick. The ones I buy are already the perfect size but you may need to cut them down. Place a mozzarella strip down on one of the wrappers and wet the edge of the wrapper with a little water so it sticks when we seal it. Now go ahead and roll it up into a cylinder shape and press down on the ends to seal it up. Take a fork and further press these ends down to lock them in place. Repeat this step for each mozzarella stick. Once all of your mozzarella sticks are wrapped up place them on a baking sheet and bake them at 375 degrees for 8-10 minutes. And boom! We have low calorie mozzarella sticks that won't break the calorie bank! Pro Tip: if you want them to be more crunch you can keep them in the oven for an additional 5 minutes or so to really make them shine!

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[email protected] 30 Sep 2020

THIN CRUST PEPPERONI PIZZA

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

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

1 Piece 112g 84g 30g

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!

47

[email protected] 30 Sep 2020

THIN CRUST BBQ CHICKEN PIZZA

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

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

1 Piece 120g 84g 168g

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!

48

[email protected] 30 Sep 2020

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!

49

[email protected] 30 Sep 2020

ZERO CARB PIZZA

INGREDIENTS: Canned Shredded Chicken Large Egg Full Fat Mozzarella Turkey Pepperoni

MACROS:

224g 1 84g 30g

Calories: Fat: Protein: Carbohydrates: Fiber:

DIRECTIONS:

599 31g 80g 0g 0g

Grab a large baking sheet and lay a piece of foil down on it & spray with a light coating of non-stick spray. Drain the water from your canned chicken as best you can and spread it out on your baking sheet to where the pieces are not touching. Bake chicken at 350 degrees for 10 minutes. The goal here is to dry the chicken out a bit. It still may be a little moist afterwards but that's okay. In a large mixing bowl add your dried chicken, one large egg, & 42g of your cheese and mix all of it together. Now that we have our crust base we will set it back on the baking sheet and form it into a thin circle or whatever shape you want your crust to be. Pre-heat your oven to 500 degrees and cook the crust for about 10 minutes. Once we pull our crust out of the oven she'll be in the perfect spot to start adding the rest of our cheese and pepperoni. Once all of our toppings are applied we will throw the pizza back in the oven at 500 degress for between 6-10 minutes. Cook time depends on how well you want your toppings to be cooked. And BOOM your zero carb pizza is now ready to enjoy! *NOTES* Feel free to use fat free cheese or regular pepperoni if you'd like. The macros will change but using fat free cheese will cut down on the overall calories!

50

[email protected] 30 Sep 2020

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!

51

[email protected] 30 Sep 2020

ZERO CARB BREADED CHICKEN

INGREDIENTS: Chicken Breast Tenderloins Large Egg Pork Rinds

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

224g 2 112g

647 31g 92g 0g 0g

DIRECTIONS: Take your pork rinds and place them in a blender or food processor. Blend them up until they're a fine powder consistency. Now that our rinds are ready to go we will throw them in a separate bowl by themselves to use later. If you buy your chicken breast already in tenderloin form then you don't have much trimming to do. I go along the outside of each tender & trim off any white pieces I see. This step is optional but in my opinion nothing ruins a meal like hitting a piece of bone. Once our tenders are trimmed and set aside we will break both of our eggs into a small bowl and whisk them until the yolk is completely dissolved into the mix. Now it's time to bread these tenders. Take one chicken tender at a time and dip it into our egg wash. After it is fully coated we will then dip it into our pork rinds. The goal here is to fully bread each tender without missing any spots.  After all of our tenders are breaded we can either cook them in the oven or the air fryer. Either way works fine although I've found the air fryer makes them crispier! Cook at 350 degrees for about 15 minutes. Boom!! Now we have zero carb fried chicken tenders! Combine these with a zero calorie hot sauce and you'll really be thanking me!

52

[email protected] 30 Sep 2020

BACON & EGG FREEZER BURRITO

INGREDIENTS: Large Burrito Tortilla Liquid Egg Whites Large Whole Eggs Canadian Bacon Fat Free Mozzarella

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

1 138g 2 84g 56g

DIRECTIONS:

565 16g 60g 39g 3g

The ultimate breakfast 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 combine our 2 eggs & egg whites in a bowl and whisk them together. Scramble in a skillet on high heat & season with salt + garlic powder. Lay your cooked eggs down on your tortilla. Next we'll do a quick skillet fry of our canadian bacon to give it a little color. Canadian bacon has already been cooked so this isn't necessary if you are short on time. Once our bacon is finished lay it down in your burrito on top of the eggs. After that you will add your fat free mozarella! 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! These burritos are perfect! Spend a Sunday prepping out a weeks worth and your breakfast routine will be changed for the better!

53

[email protected] 30 Sep 2020

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!

54

[email protected] 30 Sep 2020

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

555 22.5g 41.5g 44g 3g

DIRECTIONS: 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!

55

[email protected] 30 Sep 2020

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!

56

[email protected] 30 Sep 2020

ANABOLIC DEEP DISH LASAGNA

INGREDIENTS: 96% Lean Ground Beef Low Calorie Pasta Sauce 1% Fat Cottage Cheese Fat Free Mozzarella Plain Greek Yogurt Spinach Oven Ready Lasagna Noodles

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

896g 1 Jar 680g 392g 300g 150g

3230 60g 427g 221g 10g

6

DIRECTIONS:

Start off by grabbing a large baking dish and spraying the inside with non-stick cooking spray. Now we want to brown our ground beef in a large pan. Once it's browned we'll reduce the heat to simmering and add in our whole jar of pasta sauce. We'll let this simmer for 5-10 minutes while we prepare the rest of the ingredients. Next we combine our cottage cheese and greek yogurt in a bowl and mix it thoroughly. Once finished set aside. Go ahead and cook down your spinach at this time and place off to the side. Spinach is not necessary in this recipe but if you want a few extra vitamins then toss her in! Now that we have all of our ingredients prepped we can start layering this lasagna. First step will be to add a beef layer to the bottom of the pan. We won't be using all of it so make sure you save some for later! Next we will add 3 of our Oven Ready Lasagna Noodles (Skinner Brand) on top of the beef. After this you'll take half of our cottage cheese/greek yogurt mix and spread it out on top of these noodles. Next we'll take half of our mozzarella cheese & lay it on top of that. If you're using spinach you will lay it out on top of your cheese. Add another layer of beef and on top of that place the rest of your lasagna noodles. Now we add the rest of our cottage cheese/greek yogurt mixture followed by the rest of our mozzarella and the rest of our beef. Bake at 350 degrees uncovered for 30 minutes. And BOOM!! Our Anabolic Lasagna is done! Enjoy this cheesy & gooey goodness with the whole family!

57

[email protected] 30 Sep 2020

195 CALORIE PIZZA INGREDIENTS: Coconut Flour Fat Free Mozzarella Garlic Powder Liquid Egg Whites Turkey Pepperoni Low Calorie Pasta Sauce

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

7g 28g 1g 138g 15g 56g

DIRECTIONS:

590 3g 31g 11g 4g

In a mixing bowl you will add in your coconut flour, egg whites, & garlic powder. Whisk all of this together until thoroughly combined. Now, we want to preheat a small skillet (roughly the size we want our pizza crust to be) on medium high heat and dump our egg/flour mixture into it. We want to cover and let cook for roughly 5 minutes before flipping it and letting it cook for an additional 5 minutes. We want it to cook and harden up but also not get burnt so pay attention to it. Now we will remove our crust and place it on a plate. We will now add our pasta sauce, cheese, & turkey pepperoni. After we have our pizza fully built we can throw it in the oven at 350 degrees for roughly 8 minutes to let the toppings melt. If you want it to be a little crispier you can throw it in the air fryer at 400 degrees for 5 minutes. Either way will work just fine! And boom! We now have the lowest calorie pizza you will find anywhere. The overall texture will vary from that of a regular pizza but it gets the job done in a pinch. Feel free to throw a little oregano on top for some extra zest!

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[email protected] 30 Sep 2020

BUFFALO CHICKEN SANDWICH

INGREDIENTS: Chicken Tenderloins Low Calorie Bun Coconut Flour Paprika Crushed Red Peppers Sea Salt Zero Calorie Buffalo Sauce Liquid Egg Whites

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

224g 1 56g 3-5g 2-3g 2g 50g 184g

590 13.5g 58g 59g 12g

DIRECTIONS: We will be using chicken breast tenderloins for this recipe so they're already cut into strips! If you don't have these just take a chicken breast and cut it long ways until you form the desired amount of strips. In a large mixing bowl we want to create our batter. Toss in your coconut flour, paprika, crushed red peppers, & sea salt and mix together. In a separate bowl dump your egg whites in. This will be our egg wash that will moisten the outside of our strips so the batter sticks to it. Now we take each chicken tender & dip into our egg wash. After it's thoroughly coated we will place it in our batter and make sure we cover the entirety of each strip. Now we can either air fry our tenders or bake them. In an air fryer you will fry them at 400 degrees for around 20 minutes. In the oven you will cook them at 425 degrees anywhere from 20-25 minutes. Any extra breading you have feel free to sprinkle on top! While these are cooking you will take a large mixing bowl and place a good amount of our buffalo sauce in there. Once we pull our chicken out of the air fryer/oven we will place each tender in the buffalo sauce & let it soak up all that flavor. As you finish each tender you will place it on your bun. Once all the tenders are complete & you put the hat on it you will now have an epic buffalo chicken sandwich that will make all of your neighbors envious! Rejoice in the power of spicy chicken and behold the powers concealed within!

59

[email protected] 30 Sep 2020

CRISPY BUFFALO WINGS

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

MACROS:

896g 1 Tbsp 112g

Calories: Fat: Protein: Carbohydrates: Fiber:

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!

60

[email protected] 30 Sep 2020

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!

61

[email protected] 30 Sep 2020

SPICY POPCORN CHICKEN

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

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

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

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!

62

[email protected] 30 Sep 2020

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!

63

[email protected] 30 Sep 2020

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!!

64

[email protected] 30 Sep 2020

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!

65

[email protected] 30 Sep 2020

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] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

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

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!

67

[email protected] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

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

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] 30 Sep 2020

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!

69

[email protected] 30 Sep 2020

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

MACROS:

1 112g 56g 64g 56g 1

Calories: Fat: Protein: Carbohydrates: Fiber:

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] 30 Sep 2020

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!

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[email protected] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

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

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] 30 Sep 2020

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] 30 Sep 2020

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] 30 Sep 2020

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] 30 Sep 2020

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] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

1 112g 56g 1 10g 20g

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] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

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

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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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:

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

Calories: Fat: Protein: Carbohydrates: Fiber:

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!!

80

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ANABOLIC ICE CREAM INGREDIENTS: Protein Powder Frozen Strawberries Xanthan Gum

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

32g 140g 5g

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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[email protected] 30 Sep 2020

CHOC. PB ICE CREAM

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

MACROS:

Calories: Fat: Protein: Carbohydrates: Fiber:

48g 112g 5g 16g 30g .3 Cup

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] 30 Sep 2020

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!

83

[email protected] 30 Sep 2020

VANILLA PROTEIN PUDDING

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

MACROS:

32g 112g 5g 85g 5g .3 Cup

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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[email protected] 30 Sep 2020

CHOCOLATE PROTEIN PUDDING

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

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

32g 112g 5g 15g 31g .3 Cup

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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[email protected] 30 Sep 2020

COOKIE DOUGH PROTEIN BARS

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

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

128g 184g 30g 1 Tsp 186g 80g .5 Tsp 30g

DIRECTIONS:

2165 85g 202g 148g 53g

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] 30 Sep 2020

ANABOLIC PUPPY CHOW

INGREDIENTS: Natural Peanut Butter Rice Chex Cereal PBFit/PB2 Powder Protein Powder Zero Calorie Sweetener Sugar Free Choc. Chips

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

32g 60g 16g 30g 10g 15g

DIRECTIONS:

550 23g 27g 68g 4g

Start by grabbing a microwave safe bowl and adding in your peanut butter and chocolate chips. We want to melt this down into a liquid consistency so start with 30 seconds in the microwave and once it's done pull it out and stir it up. If it's not fully melted give it another 15-30 seconds until you can fully stir both ingredients together. Once your peanut butter and chocolate are melted and mixed together you can now add in your rice chex cereal. Start with half of your rice chex and mix them up with your peanut butter chocolate trying to fully coat each piece of cereal. Once the first half is done throw in the second half and do the same thing. In a separate bowl we want to mix up our protein powder, zero calorie sweetener, & PBFit/PB2 powder and stir it all together. Now what we want to do is take our chex mix that is coated in peanut butter chocolate and toss it in our powder until each piece has a nice powder coat on top. If done correctly you shouldn't even see the peanut butter chocolate underneath. Repeat this step until every piece of our cereal is covered! And BOOM! We now have a delicious snack that is high in protein & is perfectly delicious. You really can't go wrong with these & I guarantee if you made them for someone and didn't tell them that they were healthy no one would be any the wiser!

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[email protected] 30 Sep 2020

PROTEIN PEANUT BUTTER CUPS

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

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

80g 2 Tbsp 5g 120g 10g 60g

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] 30 Sep 2020

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 Xantham Gum

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

60g 20g 52g 1 Tsp 40g .5 Tsp 1 3g 14g 1 Tsp 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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[email protected] 30 Sep 2020

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:

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

Calories: Fat: Protein: Carbohydrates: Fiber:

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!

90

[email protected] 30 Sep 2020

PROTEIN CINNAMON ROLLS

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

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

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

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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[email protected] 30 Sep 2020

ANABOLIC VANILLA PUDDING

INGREDIENTS: Vanilla Whey Protein White Bread Xanthan Gum Non-Fat Greek Yogurt Vanilla Extract Unsweetened Almond Milk

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

32g 4 Slices 5g 170g 5g .3 Cup

DIRECTIONS:

481 5g 49g 60g 7g

Vanilla protein pudding with even more protein, carbs, & muscle building potential! Start by taking a blender and tossing in your protein, white bread, 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! And here we go!! Rich vanilla flavor with enough volume to bring Dwayne Johnson to his knees. Trust me, you're gonna love this one!!

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[email protected] 30 Sep 2020

ANABOLIC CHOCOLATE PUDDING

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

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

32g 138g 5g 15g 31g 4 Slices

DIRECTIONS:

545 9g 49g 67g 8g

Chocolate Pudding on Steroids! Are you trying to build muscle & eat something delicious at the same time? Look no further than this! Start by taking a blender and tossing in your protein, egg whites, xanthan gum, sugar free syrup, chocolate chips, & your bread. 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! And BOOM! Simple & easy. This is my favorite tasting protein pudding that I make. It's higher calorie BUT has 49g of protein and will leave you feeling absolutely stuffed afterwards. You will love this one!

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[email protected] 30 Sep 2020

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:

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

Calories: Fat: Protein: Carbohydrates: Fiber:

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] 30 Sep 2020

KETO CHOCOLATE CHIP COOKIES

INGREDIENTS: Coconut Oil Large Egg Almond Flour Baking Powder Vanilla Extract Stevia Baking Soda Sugar Free Choc. Chips

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

28g 1 84g .25 Tsp 1 Tsp 28g .5 Tsp 30g

DIRECTIONS:

948 84g 24g 24g 24g

In a large mixing bowl add your almond flour, stevia, baking soda, baking powder, & salt. Go ahead and mix all of these together until thoroughly combined. In a separate bowl crack your egg and beat it until the yolk and egg white are blended together. Once this is done add your egg in with the dry ingredients. Next we want to take our coconut oil and put it in the microwave for 10-15 seconds until it's melted. Once it's melted thoroughly we'll add it in with our dry ingredients. Finally we will add our chocolate chips and vanilla extract into our mixing bowl along with everything else. 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. At this point we should have a batter that greatly resembles cookie dough. What we now want to do is pull out a large baking sheet and line it with a piece of parchment paper. Hit it with a quick spray of non-stick spray before placing any of your cookies on top of it. Create little dough balls and place them on your baking sheet with enough space between them so they won't expand and hit each other during cooking. Now we want to bake these at 325 degrees for 15-18 minutes. Cook time can vary depending on how many cookies you are making. Boom!! You now have a batch of chocolate chip cookies that won't break the carbohydrate bank!  Almost a net zero carb cookie that you won't feel guilty about eating! Enjoy!!

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[email protected] 30 Sep 2020

ANABOLIC BIRTHDAY CAKE BITES

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

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

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

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] 30 Sep 2020

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] 30 Sep 2020

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: Calories: Fat: Protein: Carbohydrates: Fiber:

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

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!!

98

[email protected] 30 Sep 2020

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] 30 Sep 2020

OREO CHEESECAKE BITES

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

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

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

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] 30 Sep 2020

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] 30 Sep 2020

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] 30 Sep 2020

ANABOLIC OREO MCFLURRY

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

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

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

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, & 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. Once all of your ingredients are in the blender throw in a few handfuls of ice! Keep in mind: the more ice you use the BIGGER the shake will be. If you want smaller and thicker then use less ice. You can always add more ice later as you blend! 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] 30 Sep 2020

REESE'S PB CUP BLIZZARD

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

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

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

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), & 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. Once all of your ingredients are in the blender throw in a few handfuls of ice! Keep in mind: the more ice you use the BIGGER the shake will be. If you want smaller and thicker then use less ice. You can always add more ice later as you blend! 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're the judge!!

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[email protected] 30 Sep 2020

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:

1923 19g 218g 220g 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 we have to go through two cycles in the Oven. First you want to Bake it at 325 Degrees for 30 Minutes. Immediately after it's finished set the Oven to 200 Degrees and let it cook for an additional 50-60 Minutes. Once it finishes both cycles 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] 30 Sep 2020

ANABOLIC PEANUT BUTTER CHEWS

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

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

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

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] 30 Sep 2020

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] 30 Sep 2020

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

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

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

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!), a few handfuls of 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] 30 Sep 2020

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

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

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

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] 30 Sep 2020

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] 30 Sep 2020

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 Fiber One Brownie Bar

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

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

DIRECTIONS:

454 6g 51g 49g 15g

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, & Zero Calorie Sweetener all in a powerful blender! If you want more Volume toss in some ice but this isn't necessary! I recommend a Ninja Blender for any of my Ice Cream Recipes. 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] 30 Sep 2020

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 for two cooking cycles! The first one at 350 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] 30 Sep 2020

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, 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] 30 Sep 2020

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!

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[email protected] 30 Sep 2020

*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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