CONTENTS: ●

LUNCH

Wild Salmon With Zucchini And

White Rice
● Black Pepper Crispy Wild Cod In
The Air Fryer
● Skirt Steak With
Cilantro And Lime
○

DINNER

● One Pan Butter Basted

Grass-Fed Rib Eye With Carrots,
Zucchini, And Garlic
● Gut And Muscle Nourishing
Mexican Beef Chuck Stew
● Bone In Chicken Thighs
With Chimichurri
● Burger In A Bowl With Bacon
And Sweet Potatoes
● Lamb Rib Chops Served With
Bone Broth Date Rice

DESSERT
○

● Vanilla Banana Honey

Ice Cream
● Animal Based Flourless Lemon
Blueberry Muffins
LUNCH
LUNCH
 WILD SALMON WITH ZUCCHINI
AND WHITE RICE
What you need to cook with: Oven or Air Fryer,
parchment paper, cooking pan, peeler.

INGREDIENTS

Wild Salmon Organic

Zucchini

Garlic Salt Olive Oil

Lemon or Grass Fed Organic

Lime Butter White Rice

● This recipe is amazing for healing your gut, skin, and nourishing
your muscles. Rich in Omega-3 fatty acids, healthy carbs, and
healthy fats this is a staple recipe for me.
● You have to get high quality wild salmon for this recipe.
● Make sure to remember the lime or lemon as well as it really
adds a nice touch.
INSTRUCTIONS

How to make…

● For this recipe you are going to want to get

some really high quality Wild Salmon. You
can get it frozen and let it thaw out for 24
hours.
● You then take the salmon filets out and put
them into a bowl. Into this bowl you’re
going to add 3 tbsp of Olive Oil and ½ the
juice of your lemon or lime.
● You are going to get the salmon filets
soaked in this mixture of olive oil and citrus.
● Take the filets out and get your oven or air
fryer to 400 degrees.
● Line an oven safe sheet with parchment
paper. If you don’t have a wire rack sheet
pour a tiny bit of olive oil on the parchment
paper and spread it to make it non-stick. If
using an air fryer put a little olive oil on the
rack to make in non stick.
● Put the salmon filets belly side up (skin side
down) on the parchment paper or wire rack.
INSTRUCTIONS

● Put 1 tbsp Garlic salt on the filets evenly. Put

the juice of your other ½ of the lemon or
lime on the filets evenly. Put a small dollop
of grass fed butter on each filet.
● Put the tray in the oven or air fryer and
cook.
● For the oven this will take 18-25 mins. Every
Oven is different when the salmon starts to
get a little crispy on the edges it is done.
● For the Air fryer this takes 14-16 mins
usually.
 BLACK PEPPER CRISPY WILD
COD IN THE AIR FRYER
The ROCK eats lots of wild cod. While he also probably uses lots
of steroids we cannot deny that wild cod is an amazing source
of bioavailable protein at a great price.
Get it frozen to save even more money!

What you need…

INGREDIENTS

Olive Oil 2 Limes or Garlic Salt Black Pepper

Lemons
INSTRUCTIONS

● In a bowl put in the wild cod fillets and

top with ⅓ cup of olive oil (yes lots of
oil) and juice of one lime.
● Mix the cod with your hands in this
mixture of fat and citrus.
● Put the cod belly side up on the air fryer
and top with garlic salt and black
pepper. Use a good amount of salt don’t
be afraid of the salt.
● Put in the air fryer at 400f for 15-18 mins.
Take it out when the cod has a light
brown crisp to it.
● Top with lime and enjoy this crispy
flakey cod.
 SKIRT STEAK WITH
CILANTRO AND LIME
● Skirt Steak is an amazing cut of meat because it is
affordable and delicious when cooked right.

● You’re going to get 2-2.5lbs of skirt steak. It is also

sometimes called flank steak.

● This recipe takes 24 hours to marinade.

● You’re going to need a big bowl or a glass pyrex

container to marinade the meat in.

INGREDIENTS

½ cup Olive Oil Black Pepper

Cilantro 3 Limes

Sea Salt or even

better Smoked
Salt
INSTRUCTIONS

● Put the meat into a bowl and add the

juice of 2 limes.
● Cover the meat with the olive oil.
● Salt the meat and add the black pepper.
● Cut up the cilantro and add it in.
● Throw that in the fridge for 24 hours.
● To cook you can use a grill or a cast iron.
● Get the pan or grill very hot. If using a cast
iron add a small amount of beef tallow or
ghee.
● Sear both sides for 2-3 mins per side until
it is nice and browned on each side.
● Turn the heat off and let it sit in the grill
or pan for 2 more mins.
● Take it out let it sit for 5 mins, top with
more lime, and enjoy!
DINNER
ONE PAN BUTTER BASTED GRASS-FED RIB EYE
WITH CARROTS, ZUCCHINI, AND GARLIC
What you need…

1 large Grass Fed Rib Eye. If you cannot get Grass-Fed that’s fine just
get a high quality Rib Eye. To get this go to your local butcher and ask
for a rib eye. Get one that is about 1lb in weight.

INGREDIENTS

2 large Organic 1 small clove of Organic Zucchini

Carrots Garlic 2 regular sized
Zucchinis

1 chunk of Beef Tallow or Avocado

Grass-Fed Oil for searing
Butter
INSTRUCTIONS

● To start this recipe you need to get the rib eye

salted and ready to cook. To do this take it out
of the package, put it on a plate, and pat it dry
with a paper towel.
● Take a BIG pinch of sea salt and put it evenly
on the rib eye on both sides.
● You need to let it rest for minimum 20 mins to
get to room temp and let that salt sit in the
meat. It helps it so much. If you have the time
let it sit like an hour.
● While it is resting peel the zucchini and dice it
up.
● Take the carrots and dice them up put those
in a bowl.
● Take the skin of the garlic clove and dice it up.
● Get a cast iron pan hot and put in a tbsp of
beef tallow or avocado oil.
● Put the steak in the cast iron and sear each
side for 2 mins. Sear the corners and edges for
30 seconds each to create a nice sear all
around.
● Lower the heat on the cast iron now to low.
Not extremely low just normal low heat.
INSTRUCTIONS

● Let it chill for 30-45 seconds and then throw

in that big chunk of Grass-Fed Butter. Throw
in the zucchini and carrots on the sides of the
rib eye. If your pan is too small you’ll need to
use 2 pans but one pan makes the dishes
easier!
● Throw in the dice garlic.
● Let all this simmer in the butter for 3 mins
each side.
● Take out the steak and rest on a cutting
board. Turn off the heat.
● Slice up the steak and spoon the veggies onto
your plate and ENJOY!
 GUT AND MUSCLE NOURISHING
MEXICAN BEEF CHUCK STEW
This Beef stew is one of the heartiest meals in my cookbook.
Making a big batch of this will last you multiple days and is
an absolutely amazing meal for building muscle.

What you’ll need…

INGREDIENTS

Ghee Olive Oil Limes

Garlic Salt Pepper Cilantro

½ Yellow or 2 large 2 cups Butternut

White Onion Carrots Squash or Sweet
diced Potato diced

2 16oz Bone Broth cartons (make 3lbs Stew Meat/Chuck. (If the butcher
sure it doesn’t have caramel doesn’t slice it up into stew chunks you
color in your bone broth) can get the whole chuck roast and cut it
up into smaller stew chunks yourself)
INSTRUCTIONS

● For this recipe you need a big stew pot. I use a

le creuset but in general you’ll need a good
ceramic pot.
● Your going to get your meat ready. Make sure
it is in chunks, put a good amount of garlic
salt and pepper on it.
● Get your oven set to 375
● Get your stew pot on the stove and set it to
medium high.
● Add a big chunk of ghee into the pot.
● Put your meat in to brown it a bit. About 3
mins in the pot until most of it is browned a
bit.
● Pour in your diced carrot, sweet potato, and
onion.
● Pour in bone broth to ALMOST cover all the
ingredients but not totally cover it.
● Add in a good pour of olive oil, probably about
2 tbsp.
● Add in the juice of half a lime.
● Stir it up and put it in the oven for 3 hours
uncovered. No lid.
INSTRUCTIONS

● Check on it 2 hours in and you should see the

amount of liquid going down a bit. Take it out
and stir at this 2 hour mark. Use oven mitts!
● At 3 hours take it out. Top with cilantro and lime.
● Put it into a bowl and serve! If you are bulking
serve this with white rice for a HEARTY meal. It is
hard to eat more than a few bowls of this as it is
extremely nutrient dense and filling.
 BONE IN CHICKEN THIGHS
WITH CHIMICHURRI
So I would not recommend eating chicken more than once
per week. This is because while it is a great source of
affordable protein it is richer in omega-6 fatty acids vs
omega 3 fatty acids. I would try and get organic chicken
however I want this cookbook to be able to scale to multiple
income levels so if you are broke…get costco chicken. If you
have some money get whole foods organic chicken. Got it?

This recipe makes a GREAT meal prep.

What you’ll need…

INGREDIENTS

5 lbs of Chicken Ghee

Thighs

Oven wire rack Garlic Salt

For Chimichurri…

1 bunch Parsley 1 bunch Cilantro 1 clove Garlic

2 tbsp Apple 1 big pinch Sea Salt ½ cup Olive oil 1 tbsp Lemon
Cider Vinegar Juice
INSTRUCTIONS

● The first step is to prepare the

chimichurri. Add the parsley, garlic,
cilantro, and sea salt to a food processor.
● Pour in the lemon juice, apple cider
vinegar, and olive oil. Pulse the food
processor until it gets to a nice smooth
consistency.
● Get your oven to 400 degrees.
● Put the chimichurri aside and put the raw
chicken thighs into a large bowl.
● Pour some olive oil on the chicken and
add garlic salt onto the chicken thighs.
● Put the chicken thighs skin side up onto
the wire rack.
● You’re going to take ½ of the chimichurri
and put them on each of the chicken
thigh skin. Smearing the chimichurri on
the chicken thighs.
● Put the chicken thighs in the oven for
45 mins.
● When they are nice and crispy take them
out (use an oven mitt)
INSTRUCTIONS

● Add more fresh chimichurri on top and

serve with white rice!
BURGER IN A BOWL WITH BACON
AND SWEET POTATOES
Burger in a bowl is an amazing way to get in a full meal with the
benefits of grass fed ground beef without the detrimental
ingredients of the bun.

What you’ll need…

INGREDIENTS

1 lb Grass Fed 3 strips thick 2 large Sweet Sea salt

Ground Beef cut Bacon Potatoes or Yams
INSTRUCTIONS

● Get the oven to 375. Take a fork make a

few easy holes in the sweet potatoes.
Throw them in the oven for 2-3 hours until
they are pretty soft.
● Form two ½ pound burgers and top with
a big pinch of salt.
● To cook the burgers perfectly you can grill
them. To grill them right get your grill
very hot. Grill for 3.5 mins per side.
● If you don’t have a grill cook them in the
cast iron pan.
● Get a small dollop of ghee in the pan and
make the burger a bit thinner if cooking
in the pan. You’re going to want to cook 4
mins per side at a high heat for the cast
iron method.
● Throw the bacon strips in a pan and cook
until crispy.
● Take the sweet potatoes out of the oven
and cut down the middle. You’re going to
scoop the flesh into a bowl. You do not
want to eat the skin.
INSTRUCTIONS

● Put the burger and bacon on top of the

sweet potatoes and enjoy!
LAMB RIB CHOPS SERVED WITH
BONE BROTH DATE RICE
This dish is my favorite way to cook
lamb. Lamb is extremely nutritious
and often underrated as a great source
of protein.
Go to the butcher and ask for lamb rib
chops. They should look like this .

What you’ll need…

INGREDIENTS

6-8 Lamb Rib 1 cup of White

Chops Rice

4 Dates pitted 1 cup Bone

Broth

Sea Salt Rosemary

Thyme Ghee
INSTRUCTIONS

1. Get the lamb chops and pat dry. Season

with sea salt, rosemary and thyme.
2. Get a cast iron pan hot and put a big
dollop of ghee. Get the pan hot.
3. Sear each side of the lamb chops for 2
mins. If they are thin this should be
enough. If they are a bit thicker cut the
heat to low and let them cook another 1-2
mins per side.
4. For the rice cook 1 cup of white rice using
bone broth instead of water. Follow any
white rice recipe and where it asks for
water use bone broth instead.
5. Take out the white rice and put into a
bowl. “Fluff” it with a tbsp of ghee. Add in
the chopped dates and mix in.
6. Serve the lamb chops over the rice and
enjoy!
 BRENDAN’S FOOD
PYRAMID
01
02 Cilantro, Rosemary,
Herbs, Spices, Sea Salt,
Pepper, Honey, Greens
Sweet Potato, Like Kale, Onion
Butternut Squash,
Zucchini, White Rice,
Dark Chocolate, Coffee

03
04 Fruits, Banana,
Papaya, Mango,
Wild Fish, Berries,
Pasture-Raised Cucumber,
Eggs, Pasture-Raised Guava, Avocado
Chicken, Organ
Meats Like Heart
And Liver, Healthy
Fats Like Avocado
Oil, Grass-Fed
Ghee, Coconut
Oil, Beef
Tallow,
Mct Oil

05
Grass-Fed Red Meat,
Ground Beef, Rib Eyes,
Lamb Chops
 VANILLA BANANA HONEY
ICE CREAM
● This ice cream is absolutely delicious and is actually dairy free.
● It is super rich in healthy fats and nutrients from the egg yolk
and banana.
● It makes an excellent pre-workout snack.
● You MUST have an ice cream maker for this recipe to work well.
● If you don’t have one you could pour the ingredients into a
bowl and put in the freezer for 2 hrs but to be ideal get an ice
cream maker on amazon for like $50.

What you’ll need…

INGREDIENTS

1 can full fat 3 tbsp high

Coconut Milk quality Honey

1 dash Vanilla 1 ripe Banana

Extract

2 Egg Yolks 1 dash of Sea Salt

INSTRUCTIONS

What you’re going to do is blend all of the ingredients together and

simply put into an ice cream maker and run it!
 ANIMAL BASED FLOURLESS
LEMON BLUEBERRY MUFFINS
I love these muffins.
They use no flour at all and are literally delicious, You need a
muffin tray so get a good stainless steel one if possible.

What you’ll need…

INGREDIENTS

1 cup 2 tbsp Grass-Fed

Unsweetened Ghee (or Butter)
Applesauce

1 cups pitted 2 tbsp Lemon

Dates Zest (shave the
skin of a lemon)

1.5 cups fresh 1/2 tsp Sea Salt

Blueberries

4 Eggs 1/4 cup Lemon

Juice
INSTRUCTIONS

● Soak the pitted dates in a bowl with water

for 1-2 hours.
● Melt the ghee on your stovetop in a small
saucepan.

MAKE THE BATTER

● In a blender mix all ingredients except for

the fresh blueberries and lemon zest until
smooth.
● Pour the batter into a bowl. Fold in 1.25
cups of blueberries (set aside 1/4 cup for
now) and the lemon zest.
● Pour the batter into the paper cupcake
liners in the cupcake pan Fill the slots all
the way to the top.
● Take the 1/4 cup of fresh blueberries you
set aside and place 4-5 of them on the
top of each muffin. The goal is for the
blueberries to sit on the top of the muffin
instead of sinking into the batter so they
pop out while baking and create a
beautiful muffin.
BAKE THE MUFFINS

● Bake the muffins at 350 degrees for 40

minutes. Tops should be golden brown when
done.
● Allow them to rest/cool for about 5 minutes,
then enjoy!
● Store in the fridge in an airtight container for
4-5 days. Amazing post-workout fuel or
morning snack.