by: Dave Ruel

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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Daves Anabolic Blueberry Oatmeal
Apple & Cinnamon High Protein Mufns
Daves Famous Turkey Meatloaf
Baked Crispy Chicken Nuggets
The MuscleCooks Chili
Beef & Broccoli Stir Fry
Classic Tuna Melt Patties
High Protein Fudge Bars
Lemon Cheesecake
Banana Bread Shake
RECIPES
3
The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 1 Serving
Ingredients
3/4 cup oatmeal
8 Egg Whites
1/2 scoop (15g) of Chocolate Protein Powder
2 teaspoons of Pure Cocoa Powder
1 teaspoon of Splenda
1 tbsp of Flax Oil
1 cup of frozen Blueberries
1/4 cup of water
Directions
1. In a big bowl, mix All the ingredients (except for the frozen
blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time
vary from one microwave to another) - stir the mix 2 minutes
after cooking has started (so the mix doesnt stick or create
chunks)
3. Once the mix is cooked, add the frozen blueberries,
mix everything and enjoy!
Dave s Anabolic Blueberry Oatmeal
Nutritional Facts
(Per Serving)
Calories: 580
Protein: 52g
Carbohydrates: 57g
Fat: 16g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 1 Serving (3 Big Muffns)
Ingredients
3/4 cup Oatmeal
1/4 cup of Oat Bran
1 tbsp of Whole Wheat Flour
6 Egg Whites
1/2 scoop (15g) of Vanilla Protein Powder
1/4 teaspoon of Baking Soda
1 teaspoon of Splenda
1 tbsp of Flax Oil
1 diced Apple
2 Tbsp of Unsweetened Apple Sauce
1/2 teaspoon of Cinnamon
1/2 teaspoon of Vanilla Extracts
Directions
1. In a blender, mix all the ingredients (except for the diced apple).
Blend until the mix gets thick.
2. Add the diced apple and stir (with a spoon or aspatula)
3. Poor the mix in a muffn cooking pan, and cook at 350 degrees F.
until cooked (About 30 minutes).
Quick Tip:You can cook a big batch and freeze the muffns. Then just
Apple and Cinnamon High Protein Mufns
Nutritional Facts
(Per Serving -3 Big Muffns)
Calories: 598
Protein: 51g
Carbohydrates: 65g
Fat: 13g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 6 Servings
Ingredients
2 lbs of Ground Turkey
1 teaspoon of olive oil
1 diced Onion
1 teaspoon of Garlic (optional)
1/3 cup Dried Tomatoes
1 cup of Whole Wheat Bread Crumbs
1 Whole Eggs
1/2 cup of Parsley
1/4 cup of Low Fat Parmesan
1/4 cup Skim Milk
Salt and Pepper
1 teaspoon of Oregano
Directions
1. Cook the Onion with Olive Oil separately
2. Mix everything together in a big bowl, add the cooked
onions
3. Put the mix in a big baking pan
4. Bake at 375-400 F for about 30mins
Daves Famous Turkey Meat Loaf
Nutritional Facts
(Per Serving)
Calories: 393
Protein: 46g
Carbohydrates: 14g
Fat: 17g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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6
The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 6 Servings
Ingredients
3 boneless, skinless chicken breasts weighing about 6 oz. each
1/4 cup / 60 ml of oat bran
1/4 cup / 60 ml of wheat germ
1 Tbsp / 15 ml coarsely ground faxseed
1/4 cup / 60 ml coarsely ground almonds
1/2 tsp / 2 1/2 ml sea salt
1/2 tsp / 2 1/2 ml white pepper
Pinch garlic powder
1/2 cup / 120 ml water or low-sodium chicken broth
1 large egg white, lightly beaten
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment
paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set
aside.
3. Next, combine all dry ingredients in a large container with a tightly ftting lid. Shake
well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white
mixture. Then dip each piece in the coating mixture. Make sure each piece is well
coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking
sheet is full, place in
Baked Crispy Chicken Nuggets
Nutritional Facts
(Per Serving)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 9 Cups
Ingredients
1.5 lbs of Ground Buffalo (Bison) or Extra Lean Ground Beef
1 diced Onion
1 diced Green Pepper
Garlic (3 cloves, minced)
1 tbsp of Chili Powder
1 teaspoon of Curcuma
1 teaspoon of Oregano
2 Cans (15oz/can) of Black Beans
2 Cans (15oz/can) of Diced Tomatoes (with juice)
1 Can (14oz) of Low Sodium Beef Broth
1/4 teaspoon of salt / 1 teaspoon of Pepper
Directions:
1. In a pan, Cook the Buffalo, Green Pepper, Onion, Garlic for 5-6 minutes, until
it is almost cooked
2. Transfer everything in a big casserole. Add Chili powder,
Curcuma, Oregano, Beans, Tomatoes, Broth, salt
and pepper
3. Make it boil
4. Reduce intensity and stir
The MuscleCooks Chili
Nutritional Facts
(Per Serving- 1 cup)
Calories: 260
Protein: 30g
Carbohydrates: 26g
Fat: 4g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 1 Serving
Ingredients
1 teaspoon olive oil
3 cups broccoli
2 thinly sliced carrot
1 onion, cut into wedges
6 oz. sirloin steak cut into strips
3 tbsp low sodium chicken or beef broth
1 tbsp reduced sodium soy sauce
1 teaspoon whole wheat four
1/2 teaspoon Splenda
Directions
1.Heat olive oil in a large skillet and add the prepared vegetables.
2.Cook, stirring until veggies are crisp tender and onions
are browned. Put aside.
3.Stir in the beef strips, cook until desired doneness.
4.In a small bowl, combine the remaining ingredients,
stirring to dissolve the four; add to the beef mixture and
cook stirring constantly until sauce thickens
Beef and Broccoli Stir Fry
Nutritional Facts
(Per Serving)
Calories: 554
Protein: 58g
Carbohydrates: 38g
Fat: 19g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 2 Servings
Ingredients
16oz. can tuna, drained
1 egg white, beaten
2 tablespoon of oatmeal
2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
1/4 teaspoon garlic powder
salt & pepper
Directions
1. Mix all ingredients together in a small bowl
2. Heat a small non-stick frying pan over medium heat and spray with non-
stickcooking spray
3. Make two small patties and cook until both sides are brown
Quick Tip: you can top the patties with fat free cheese
Classic Tuna Melt Patties
Nutritional Facts
(Per Serving)
Calories: 144
Protein: 25g
Carbohydrates: 4g
Fat: 2g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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10
The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 5 Bars
Ingredients
8 scoops chocolate Protein Powder
1 cup Oatmeal
1/3 cup Natural Peanut Butter
3 Tbsp Honey
1/2 cup 1% Milk
3 tbsp crushed Peanuts
Directions
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to fnish.
3. Place in the fridge for about 30 minutes
High Protein Fudge Bars
Nutritional Facts
(Per Serving)
Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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11
The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 2 Servings
Ingredients
250 g Fat Free Cottage Cheese
2 Eggs
3/4 cup Splenda
2 lemons, juiced
1/2 teaspoon baking powder
Zest from half a lemon
Directions
1. Preheat oven to 375 degrees F.
2. In a blender, blend cottage cheese and eggs until smooth and creamy in texture.
Remove mixture from blender and place into a mixing bowl. Mix in Splenda
and lemon juice. Finally, add baking powder and lemon zest and mix well.
3. Fill two 2.5 ramekins with the mixture.
4. Fill a large baking pan half-full with hot water. Place the ramekins inside the baking
pan so that the water comes approximately half way up the sides of ramekins.
5. Place the baking pan containing the ramekins into the oven and allow to bake for 35
to 40 minutes.
6. When fnished baking, remove the baking pan from theoven and the ramekins from
the water. Allow ramekins to cool outside of the water pan. When cool to the touch,
place into the fridge over night.
Lemon Cheesecake
Nutritional Facts
(Per Serving)
Calories: 324
Protein: 57g
Carbohydrates: 8g
Fat: 7g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
Makes 1 Shake
Ingredients
2 scoops Vanilla Whey Protein
1 Banana
1/2 cup oatmeal (measured dry, cooked in water)
1/2 cup Bran Flakes
350 ml Water
Zest from half a lemon
25g Dextrose (only Post-Workout)
Directions
Blend and Enjoy!
Banana Bread Shake
Nutritional Facts
(Per Serving)
Calories: 478
Protein: 56g
Carbohydrates: 59g
Fat: 2g
One of the 200+ Recipes Featured in
The Anabolic Cooking Cookbook
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The Cookbook
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking
http://www.anaboliccooking.com
More than 200 Anabolicious recipes, all full of avours, 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 tness MUST know about nutrition. You will
know exactly whats 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. Im going to show you how to t 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...
Te Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
Anabolic
Cooking