top 10 recipes

by: Dave Ruel

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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

http://westy04.anacooking.hop.clickbank.net/

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AnabolicCooking


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

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AnabolicCooking


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)



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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




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AnabolicCooking


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


•Calories:100•Protein:12g•Carbohydrates:7g•Fat:3.5g


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AnabolicCooking


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)



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AnabolicCooking


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




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AnabolicCooking


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




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AnabolicCooking


Makes 5 BarsIngredients •8scoopschocolateProteinPowder •1cupOatmeal •1/3cupNaturalPeanutButter •3TbspHoney •1/2cup1%Milk •3tbspcrushedPeanutsDirections1.Mixtogethertheproteinpowder,oatmeal,peanutbutter,honeyandmilk.2.Forminto5barsandthenrollinthecrushedpeanutstofinish.3.Placeinthefridgeforabout30minutes

High Protein Fudge Bars




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AnabolicCooking


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




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AnabolicCooking


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

Banana Bread Shake




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AnabolicCooking


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

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The Complete Cookbook and Nutrition Guide for Bodybuilding and Fitness

AnabolicCooking


top 10 recipes

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