anabolic recipes top 10

8/6/2019 Anabolic Recipes Top 10

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by: Dave Ruel


2/13

2

The CookbookTe Complete Cookbook and Nutrition Guide

for Bodybuilding and Fitness

AnabolicCooking

http://www.anaboliccooking.com

Daves Anabolic Blueberry Oatmeal

Apple & Cinnamon High Protein Mufns

Daves Famous Turkey Meatloa

Baked Crispy Chicken Nuggets

The MuscleCooks Chili

Bee & Broccoli Stir Fry

Classic Tuna Melt Patties

High Protein Fudge Bars

Lemon Cheesecake

Banana Bread Shake

RECIPES
http://momekh.anacooking.hop.clickbank.net/http://momekh.anacooking.hop.clickbank.net/


3/13

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AnabolicCooking


Makes 1 Serving

Ingredients

3/4cupoatmeal 8EggWhites

1/2scoop(15g)of ChocolateProteinPowder 2teaspoonsof PureCocoaPowder 1teaspoonof Splenda 1tbspof FlaxOil 1cupoffrozenBlueberries 1/4cupof waterDirections1.Inabigbowl,mixAlltheingredients(exceptforthefrozen

blueberries)2.Cookinamicrowaveforabout3-4minutes(cookingtimevaryfromonemicrowavetoanother)-stirthemix2minutesaftercookinghasstarted(sothemixdoesntstickorcreatechunks)3.Oncethemixiscooked,addthefrozenblueberries,mixeverythingandenjoy!

Dave s Anabolic Blueberry Oatmeal

NutritionalFacts(PerServing)

Calories:580Protein:52gCarbohydrates:57gFat:16g

One of the 200+ Recipes Featured in

The Anabolic Cooking Cookbook

Bre

akfast


4/13

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AnabolicCooking


Makes1Serving(3BigMufns)Ingredients

3/4cupOatmeal 1/4cupof OatBran 1tbspofWholeWheatFlour

6EggWhites 1/2scoop(15g)of VanillaProteinPowder 1/4teaspoonofBakingSoda 1teaspoonof Splenda 1tbspof FlaxOil

1dicedApple 2Tbspof UnsweetenedAppleSauce 1/2teaspoonof Cinnamon 1/2teaspoonof VanillaExtracts

Directions1.Inablender,mixalltheingredients(exceptforthedicedapple).Blenduntilthemixgetsthick.2.Addthedicedappleandstir(withaspoonoraspatula)3.Poorthemixinamufncookingpan,andcookat350degreesF.untilcooked(About30minutes).

Quick Tip:You can cook a big batch and freeze the mufns. Then just

Apple and Cinnamon High Protein Mufns

NutritionalFacts(PerServing-3BigMufns)

Calories:598Protein:51gCarbohydrates:65g

Fat:13g



Bre

akfast


5/13

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AnabolicCooking


Makes 6 Servings

Ingredients

2lbsof GroundTurkey

1teaspoonof oliveoil 1dicedOnion

1teaspoonofGarlic(optional) 1/3cupDriedTomatoes 1cupof WholeWheatBreadCrumbs 1WholeEggs

1/2cupof Parsley 1/4cupofLowFatParmesan 1/4cupSkimMilk SaltandPepper 1teaspoonof Oregano

Directions1.CooktheOnionwithOliveOilseparately2.Mixeverythingtogetherinabigbowl,addthecookedonions3.Putthemixinabigbakingpan

4.Bakeat375-400Fforabout30mins

Daves Famous Turkey Meat Loaf


Calories:393

Protein:46gCarbohydrates:14gFat:17g



Chicken

andPoultry


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AnabolicCooking


Makes 6 Servings

Ingredients

3boneless,skinlesschickenbreastsweighingabout6oz.each

1/4cup/60mlofoatbran 1/4cup/60mlofwheatgerm 1Tbsp/15mlcoarselygroundaxseed 1/4cup/60mlcoarselygroundalmonds 1/2tsp/21/2mlseasalt

1/2tsp/21/2mlwhitepepper Pinchgarlicpowder 1/2cup/120mlwaterorlow-sodiumchickenbroth 1largeeggwhite,lightlybeatenDirections

1.Preheatovento400DegreesF.Preparebakingsheetbyliningwithparchmentpaperorcoatinglightlywithbest-qualityoliveoil.2.Cutchickenbreastsintonugget-sizedpieces,about1.5inchessquare.Setaside.

3.Next,combinealldryingredientsinalargecontainerwithatightlyttinglid.Shakewell.Thisisyourcoatingmixture.

4.Combinewaterandegginamediumbowl.Dipeachpieceinthewater/egg-whitemixture.Thendipeachpieceinthecoatingmixture.Makesureeachpieceiswellcoated.5.Placeonthebakingsheet.Whenallof yourchickenhasbeencoatedandyourbakingsheetisfull,placein

Baked Crispy Chicken Nuggets



Fat:3.5g

One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook

Chicken

andPoultry


7/13

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AnabolicCooking


Makes 9 Cups

Ingredients

1.5lbsofGroundBuffalo(Bison)orExtraLeanGroundBeef 1dicedOnion 1dicedGreenPepper Garlic(3cloves,minced)

1tbspof ChiliPowder 1teaspoonof Curcuma 1teaspoonof Oregano 2Cans(15oz/can)ofBlackBeans 2Cans(15oz/can)of DicedTomatoes(withjuice)

1Can(14oz)ofLowSodiumBeef Broth 1/4teaspoonof salt/1teaspoonofPepperDirections:

1.Inapan,CooktheBuffalo,GreenPepper,Onion,Garlicfor5-6minutes,until

itisalmostcooked2.Transfereverythinginabigcasserole.AddChilipowder,

Curcuma,Oregano,Beans,Tomatoes,Broth,saltandpepper3.Makeitboil4.Reduceintensityandstir

The MuscleCooks Chili

NutritionalFacts(PerServing-1cup)


Fat:4g


RedMeatandPork


8/13

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AnabolicCooking


Makes 1 Serving

Ingredients

1teaspoonoliveoil 3cupsbroccoli 2thinlyslicedcarrot

1onion,cutintowedges 6oz.sirloinsteakcutintostrips 3tbsplowsodiumchickenorbeef broth 1tbspreducedsodiumsoysauce 1teaspoonwholewheatour

1/2teaspoonSplendaDirections

1.Heatoliveoilinalargeskilletandaddthepreparedvegetables.2.Cook,stirringuntilveggiesarecrisptenderandonions

arebrowned.Putaside.3.Stirinthebeef strips,cookuntildesireddoneness.4.Inasmallbowl,combinetheremainingingredients,stirringtodissolvetheour;addtothebeef mixtureandcookstirringconstantlyuntilsaucethickens

Beef and Broccoli Stir Fry



Fat:19g



RedMeatandPork


9/13

9



AnabolicCooking


Makes 2 Servings

Ingredients

16oz.cantuna,drained

1eggwhite,beaten 2tablespoonof oatmeal 2tablespoonof onion,diced(or1/4teaspoonof onionpowder) 1/4teaspoongarlicpowder

salt&pepperDirections

1.Mixallingredientstogetherinasmallbowl2.Heatasmallnon-stickfryingpanovermediumheatandspraywithnon-

stickcookingspray

3.Maketwosmallpattiesandcookuntilbothsidesarebrown

Quick Tip: you can top the patties with fat free cheese

Classic Tuna Melt Patties


Calories:144Protein:25g

Carbohydrates:4gFat:2g


Fishan

dSeafood


10/13

10



AnabolicCooking


Makes 5 Bars

Ingredients

8scoopschocolateProteinPowder 1cupOatmeal

1/3cupNaturalPeanutButter 3TbspHoney

1/2cup1%Milk 3tbspcrushedPeanuts

Directions

1.Mixtogethertheproteinpowder,oatmeal,peanutbutter,honeyandmilk.2.Forminto5barsandthenrollinthecrushedpeanutstonish.

3.Placeinthefridgeforabout30minutes

High Protein Fudge Bars


Calories:452Protein:50g

Carbohydrates:36gFat:12g


SnacksandBars


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AnabolicCooking


Makes 2 Servings

Ingredients

250gFatFreeCottageCheese 2Eggs 3/4cupSplenda

2lemons,juiced 1/2teaspoonbakingpowder

Zestfromhalf alemonDirections

1.Preheatovento375degreesF.2.Inablender,blendcottagecheeseandeggsuntilsmoothandcreamyintexture.Removemixturefromblenderandplaceintoamixingbowl.MixinSplendaandlemonjuice.Finally,addbakingpowderandlemonzestandmixwell.

3.Filltwo2.5ramekinswiththemixture.4.Fillalargebakingpanhalf-fullwithhotwater.Placetheramekinsinsidethebaking

pansothatthewatercomesapproximatelyhalf wayupthesidesoframekins.5.Placethebakingpancontainingtheramekinsintotheovenandallowtobakefor35to40minutes.

6.Whennishedbaking,removethebakingpanfromtheovenandtheramekinsfromthewater.Allowramekinstocooloutsideof thewaterpan.Whencooltothetouch,placeintothefridgeovernight.

Lemon Cheesecake



Fat:7g



Desserts


12/13

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AnabolicCooking


Makes 1 Shake

Ingredients

2scoopsVanillaWheyProtein 1Banana 1/2cupoatmeal(measureddry,cookedinwater) 1/2cupBranFlakes 350mlWater Zestfromhalf alemon 25gDextrose(onlyPost-Workout)

DirectionsBlendandEnjoy!

Banana Bread Shake


Calories:478Protein:56gCarbohydrates:59gFat:2g



PostWorkoutShakes


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AnabolicCooking

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The Cookbook

Introducing...

Te Complete Cookbook and Nutrition Guidefor Bodybuilding and Fitness

AnabolicCooking

anabolic recipes top 10

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