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by: Dave Ruel
2
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Dave’s Anabolic Blueberry Oatmeal
Apple & Cinnamon High Protein Muffins
Dave’s Famous Turkey Meatloaf
Baked Crispy Chicken Nuggets
The MuscleCook’s Chili
Beef & Broccoli Stir Fry
Classic Tuna Melt Patties
High Protein Fudge Bars
Lemon Cheesecake
Banana Bread Shake
RECIPES
3
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 1 ServingIngredients •3/4cupoatmeal •8EggWhites •1/2scoop(15g)of ChocolateProteinPowder •2teaspoonsof PureCocoaPowder •1teaspoonof Splenda •1tbspof FlaxOil •1cupof frozenBlueberries •1/4cupof waterDirections1.Inabigbowl,mixAlltheingredients(exceptforthefrozenblueberries)2.Cookinamicrowaveforabout3-4minutes(cookingtimevaryfromonemicrowavetoanother)-stirthemix2minutesaftercookinghasstarted(sothemixdoesn’tstickorcreatechunks)3.Oncethemixiscooked,addthefrozenblueberries,mixeverythingandenjoy!
Dave ‘s Anabolic Blueberry Oatmeal
NutritionalFacts(PerServing)
•Calories:580•Protein:52g•Carbohydrates:57g•Fat:16g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Brea
kfas
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The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes1Serving(3BigMuffins)Ingredients •3/4cupOatmeal •1/4cupof OatBran •1tbspof WholeWheatFlour •6EggWhites •1/2scoop(15g)of VanillaProteinPowder •1/4teaspoonof BakingSoda •1teaspoonof Splenda •1tbspof FlaxOil •1dicedApple •2Tbspof UnsweetenedAppleSauce •1/2teaspoonof Cinnamon •1/2teaspoonof VanillaExtracts
Directions1.Inablender,mixalltheingredients(exceptforthedicedapple).Blenduntilthemixgetsthick.2.Addthedicedappleandstir(withaspoonoraspatula)3.Poorthemixinamuffincookingpan,andcookat350degreesF.untilcooked(About30minutes).
Quick Tip:You can cook a big batch and freeze the muffins. Then just
Apple and Cinnamon High Protein Muffins
NutritionalFacts(PerServing-3BigMuffins)
•Calories:598•Protein:51g•Carbohydrates:65g•Fat:13g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Brea
kfas
t
5
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 6 ServingsIngredients •2lbsof GroundTurkey •1teaspoonof oliveoil •1dicedOnion •1teaspoonof Garlic(optional) •1/3cupDriedTomatoes •1cupof WholeWheatBreadCrumbs •1WholeEggs •1/2cupof Parsley •1/4cupof LowFatParmesan •1/4cupSkimMilk •SaltandPepper •1teaspoonof OreganoDirections1.CooktheOnionwithOliveOilseparately2.Mixeverythingtogetherinabigbowl,addthecookedonions3.Putthemixinabigbakingpan4.Bakeat375-400Fforabout30mins
Dave’s Famous Turkey Meat Loaf
NutritionalFacts(PerServing)
•Calories:393•Protein:46g•Carbohydrates:14g•Fat:17g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Chic
ken a
nd Po
ultry
6
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 6 ServingsIngredients •3boneless,skinlesschickenbreastsweighingabout6oz.each •1/4cup/60mlof oatbran •1/4cup/60mlof wheatgerm •1Tbsp/15mlcoarselygroundflaxseed •1/4cup/60mlcoarselygroundalmonds •1/2tsp/21/2mlseasalt •1/2tsp/21/2mlwhitepepper •Pinchgarlicpowder •1/2cup/120mlwaterorlow-sodiumchickenbroth •1largeeggwhite,lightlybeatenDirections1.Preheatovento400DegreesF.Preparebakingsheetbyliningwithparchmentpaperorcoatinglightlywithbest-qualityoliveoil.2.Cutchickenbreastsintonugget-sizedpieces,about1.5inchessquare.Setaside.3.Next,combinealldryingredientsinalargecontainerwithatightlyfittinglid.Shakewell.Thisisyourcoatingmixture.4.Combinewaterandegginamediumbowl.Dipeachpieceinthewater/egg-whitemixture.Thendipeachpieceinthecoatingmixture.Makesureeachpieceiswellcoated.5.Placeonthebakingsheet.Whenallof yourchickenhasbeencoatedandyourbakingsheetisfull,placein
Baked Crispy Chicken Nuggets
NutritionalFacts(PerServing)
•Calories:100•Protein:12g•Carbohydrates:7g•Fat:3.5g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Chic
ken a
nd Po
ultry
7
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 9 CupsIngredients •1.5lbsof GroundBuffalo(Bison)orExtraLeanGroundBeef •1dicedOnion •1dicedGreenPepper •Garlic(3cloves,minced) •1tbspof ChiliPowder •1teaspoonof Curcuma •1teaspoonof Oregano •2Cans(15oz/can)of BlackBeans •2Cans(15oz/can)of DicedTomatoes(withjuice) •1Can(14oz)of LowSodiumBeef Broth •1/4teaspoonof salt/1teaspoonof PepperDirections:1.Inapan,CooktheBuffalo,GreenPepper,Onion,Garlicfor5-6minutes,untilitisalmostcooked2.Transfereverythinginabigcasserole.AddChilipowder,Curcuma,Oregano,Beans,Tomatoes,Broth,saltandpepper3.Makeitboil4.Reduceintensityandstir
The MuscleCook’s Chili
NutritionalFacts(PerServing-1cup)
•Calories:260•Protein:30g•Carbohydrates:26g•Fat:4g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Red M
eat a
nd Po
rk
8
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 1 ServingIngredients •1teaspoonoliveoil •3cupsbroccoli •2thinlyslicedcarrot •1onion,cutintowedges •6oz.sirloinsteakcutintostrips •3tbsplowsodiumchickenorbeef broth •1tbspreducedsodiumsoysauce •1teaspoonwholewheatflour •1/2teaspoonSplendaDirections1.Heatoliveoilinalargeskilletandaddthepreparedvegetables.2.Cook,stirringuntilveggiesarecrisptenderandonionsarebrowned.Putaside.3.Stirinthebeef strips,cookuntildesireddoneness.4.Inasmallbowl,combinetheremainingingredients,stirringtodissolvetheflour;addtothebeef mixtureandcookstirringconstantlyuntilsaucethickens
Beef and Broccoli Stir Fry
NutritionalFacts(PerServing)
•Calories:554•Protein:58g•Carbohydrates:38g•Fat:19g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Red M
eat a
nd Po
rk
9
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 2 ServingsIngredients •16oz.cantuna,drained •1eggwhite,beaten •2tablespoonof oatmeal •2tablespoonof onion,diced(or1/4teaspoonof onionpowder) •1/4teaspoongarlicpowder •salt&pepperDirections1.Mixallingredientstogetherinasmallbowl2.Heatasmallnon-stickfryingpanovermediumheatandspraywithnon-stickcookingspray3.Maketwosmallpattiesandcookuntilbothsidesarebrown
Quick Tip: you can top the patties with fat free cheese
Classic Tuna Melt Patties
NutritionalFacts(PerServing)
•Calories:144•Protein:25g•Carbohydrates:4g•Fat:2g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Fish a
nd Se
afoo
d
10
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 5 BarsIngredients •8scoopschocolateProteinPowder •1cupOatmeal •1/3cupNaturalPeanutButter •3TbspHoney •1/2cup1%Milk •3tbspcrushedPeanutsDirections1.Mixtogethertheproteinpowder,oatmeal,peanutbutter,honeyandmilk.2.Forminto5barsandthenrollinthecrushedpeanutstofinish.3.Placeinthefridgeforabout30minutes
High Protein Fudge Bars
NutritionalFacts(PerServing)
•Calories:452•Protein:50g•Carbohydrates:36g•Fat:12g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Snac
ks an
d Bar
s
11
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 2 ServingsIngredients •250gFatFreeCottageCheese •2Eggs •3/4cupSplenda •2lemons,juiced •1/2teaspoonbakingpowder •Zestfromhalf alemonDirections1.Preheatovento375degreesF.2.Inablender,blendcottagecheeseandeggsuntilsmoothandcreamyintexture.Removemixturefromblenderandplaceintoamixingbowl.MixinSplendaandlemonjuice.Finally,addbakingpowderandlemonzestandmixwell.3.Filltwo2.5”ramekinswiththemixture.4.Fillalargebakingpanhalf-fullwithhotwater.Placetheramekinsinsidethebakingpansothatthewatercomesapproximatelyhalf wayupthesidesof ramekins.5.Placethebakingpancontainingtheramekinsintotheovenandallowtobakefor35to40minutes.6.Whenfinishedbaking,removethebakingpanfromtheovenandtheramekinsfromthewater.Allowramekinstocooloutsideof thewaterpan.Whencooltothetouch,placeintothefridgeovernight.
Lemon Cheesecake
NutritionalFacts(PerServing)
•Calories:324•Protein:57g•Carbohydrates:8g•Fat:7g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Dess
erts
12
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
Makes 1 ShakeIngredients •2scoopsVanillaWheyProtein •1Banana •1/2cupoatmeal(measureddry,cookedinwater) •1/2cupBranFlakes •350mlWater •Zestfromhalf alemon •25gDextrose(onlyPost-Workout)DirectionsBlendandEnjoy!
Banana Bread Shake
NutritionalFacts(PerServing)
•Calories:478•Protein:56g•Carbohydrates:59g•Fat:2g
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Post
Wor
kout
Shak
es
13
The CookbookThe Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
AnabolicCooking
http://www.anaboliccooking.com
More than 200 “Anabolicious” recipes, all full of flavours, designed to pro-mote muscle building and fat loss, and that you can prepare in minutes. In fact those recipes are so easy to make, even a 10 year-old can do it!
Done-For-You Meal Plans : I will tell you what to eat, when to eat, and how to prepare all your meals, with the complete shopping list and full step-by-step directions. All that supported by my Best Nutrient Timing Strategies
Anabolic Cooking and Nutrition Fundamentals: everything that a person involved in bodybuilding or fitness MUST know about nutrition. You will know exactly what’s in the food your eating!
A Virtual Cooking Class: learn how to read a recipe, the different cutting techniques and cooking methods, completed with the Anabolic Cooking Glossary. All you need to know to get started cooking will be covered from A to Z!
How to prepare ALL your meals for the week in less than 3 hours!
My Best Post-Workout nutrition secrets and tactics to optimize your results as well as by best Post-Workout shake recipes
Money Saving Tips: Stop wasting your money! Learn all my tips and tricks about smart grocery shopping. I’m going to show you how to fit the food you need into your budget, and demonstrate that eating the right food is in reality way cheaper than pre-packaged meals and take out!
How to build your Anabolic Cooking Kitchen on a budget, and all the tools you will need to prepare your meals and become the best cook in the family!
How to manage your cheat meals and my action plan when you are eating out
The Cookbook
Introducing...
The Complete Cookbook and Nutrition Guide for Bodybuilding and Fitness
AnabolicCooking