The RJF Cookbook PDF

michaelpcook0283@gmail.
com 21 Dec 2022

[email protected] 21 Dec 2022
AN ANABOLIC RECIPE BOOK

AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
I. ABOUT & STARTING INFO

TABLE OF CONTENTS
Introduction 13
Understanding Your Calorie Needs 14
Calories In Vs. Calories Out 15
How Often Should You Train? 16
How To Use This Cookbook 17
II. BREAKFAST
Sausage McMuffin 19
Power Oatmeal 20
French Toast 21
Sausage McGriddle 22
Breakfast Muffins 23
Chocolate Chip Waffles 24
Breakfast Bagel Sandwich 25
French Toast PB&J 26
Anabolic Pancakes 27
French Toast Melt 28
Birthday Cake Waffles 29
Cheesy Bacon Hash Browns 30
French Toast Sticks 31
Buttermilk Waffles 32
Crunchy French Toast 33
Breakfast Burritos 34
Sausage Biscuits & Gravy 35
French Toast Roll Ups 36
Ham, Egg, & Cheese Sammy 37
Funfetti Pancakes 38
One Pan Breakfast Skillet 39
Bacon Breakfast Pizza 40

COPYRIGHT REMINGTON JAMES FITNESS 2020


AND MUSCLE GROWTH
II. BREAKFAST (CONT.)

TABLE OF CONTENTS
Breakfast Quesadilla 41
Chocolate French Toast 42
Breakfast Crunchwrap 43
French Toast Sausage Roll Ups 44
Lean Body Oatmeal 45
Starbucks Egg Bites 46
Cheesy Breakfast Toast 47
Meal Prep Breakfast Burritos 48
Steak, Egg, & Cheese Bagel 49
Cheesy Bacon & Egg Meal Prep 50
Anabolic Pancake Cereal 51
Hong Kong Egg Sandwich 52
Breakfast Tacos 53
Meal Prep Breakfast Sandwiches 54
Blueberry Waffles 55
Churro Waffles 56
III. LUNCH/DINNER
Deep Dish Pizza 58

Pizza Burrito 59
Skillet Nachos 60
Grilled Turkey Melt 61
Animal Style Double Double 62
Anabolic Grilled Cheese 63
Cheesy Biscuit Sliders 64
Buffalo Chicken Dip 65
Pepperoni Stromboli 66
Chicken Caesar Salad 67
Chili Cheese Dogs 68


AND MUSCLE GROWTH
III. LUNCH/DINNER (CONT.)

TABLE OF CONTENTS
Mini Deep Dish Pizzas 69

Meal Prep Spaghetti Bowls 70
Crispy Chicken Taquitos 71
Pizza Bagel Bites 72
Thin Crust Pepperoni Pizza 73
Thin Crust BBQ Chicken Pizza 74
Philly Cheesesteak Sliders 75
Pizza Sub 76
Chicken N' Noodles 77
Bean & Cheese Freezer Burrito 78
Bacon, Egg, & Cheese Burrito 79
Spicy Queso Freezer Burrito 80
Chicken Littles 81
Double Smash Burger 82
Deep Dish Lasagna 83
Cheesy Texas Toast 84
Crispy Fried Chicken Sandwich 85
Crispy Buffalo Wings 86
Anabolic PB&J 87
Spicy Chicken Nuggets 88
Air Fryer Mac & Cheese 89
Ultimate Anabolic Pizza 90
Anabolic General Tso's Chicken 91
Chicago Style Deep Dish Pizza 92
Triple Baconator 93
Cheesy Enchiladas 94
Meal Prep Philly Cheesesteak Subs 95
Crunchwrap Supreme 96


AND MUSCLE GROWTH

TABLE OF CONTENTS
Chicken Parmesan 97
BBQ Chicken Pizza 98
Pizza Quesadilla 99
Chipotle Quesarito 100
Mac N'Cheeseburger 101
Chicken Bacon Swiss Sandwich 102
Cheesy Gordita Crunch 103
Buffalo Chicken Pizza 104
Mexican Pizza 105
BBQ Pulled Pork Sliders 106
Chicken N' Waffles 107
Texas Toast Double BBQ Burger 108
Parmesan Garlic Boneless Wings 109
Skillet Tacos 110
White Castle Sliders 111
Crispy Oven Fried Chicken 112
Chicken Fried Rice 113
Walking Taco 114
Texas Smoked BBQ Wings 115
KFC Double Down 116
Classic Chili 117
Ultimate Pepperoni Pizza 118
Chicken Fajita Stuffed Peppers 119
Cheeseburger & Fries Casserole 120
Country Fried Steak & Gravy 121
Shredded BBQ Chicken 122
Nashville Hot Chicken Sandwich 123
Anabolic Pan Pizza 124


AND MUSCLE GROWTH
TABLE OF CONTENTS
Air Fried Lemon Pepper Wings 125

One Pan Cheesy Burrito Skillet 126
Cuban Sandwich 127
Pizza Pasta 128
Bacon Mac & Cheese Pizza 129
Chili Cheese Fries 130
Baked Mac & Cheese 131
Detroit Style Pizza 132
Arby's Beef & Cheddar 133
Meal Prep Chipotle Burritos 134
Fish & Chips 135
Philly Cheesesteak Pizza 136
Hibachi Cauliflower Fried Rice 137
Bacon Grilled Cheeseburger 138
Parmesan Crusted Chicken 139
Mexican Style Queso Cheese Dip 140
Spicy Garlic Fried Chicken 141
Taco Pizza 142
Shrimp Lo Mein 143
Buffalo Chicken Grilled Cheese 144
Veggie Lovers Pizza 145
Cheddar Bacon Pinwheels 146
Cheesy Chicken Bacon Casserole 147
Mongolian Beef & Broccoli 148
Anabolic Chicken & Dumplings 149
Anabolic Cheddar Waffles 150
Mac & Cheese Bites 151
Pizza Rolls 152


AND MUSCLE GROWTH

TABLE OF CONTENTS
Coconut Fried Shrimp 153

Party Cheeseburger Sliders 154
Bodybuilding Tuna Melts 155
Chicken Bacon Ranch Pizza 156
Fish Tacos 157
KFC Popcorn Chicken 158
Teriyaki Chicken 159
BBQ Chicken Bacon Skewers 160
KFC Spicy Zinger Sandwich 161
Cheese Stuffed Crust Pizza 162
One Pan Chicken Fajitas 163
Crispy Chicken Taco Sandwich 164
Four Layer Air Fried Crunchwrap 165
Mini Air Fryer Pizzas 166
Air Fryer Jalapeno Poppers 167
PB&J Burger 168
Crab Cakes 169
Ham & Cheese Hot Pocket 170
BBQ Bacon Cheeseburger Waffle 171
Tex Mex Meatballs 172
Chipotle's Chicken 173
Supergreen Alfredo Pasta 174
French Bread Pizza 175
Wendy's Spicy Chicken Sandwich 176
Extra Crispy Buffalo Wings 177
Cheesy Tex Mex Nachos 178
Chicken Fettuccine Alfredo 179
5 Minute Shrimp Fried Rice 180


AND MUSCLE GROWTH

TABLE OF CONTENTS
Steak N' Shake Frisco Melt 181

Sheet Pan Pizza 182
Animal Style Fries 183
Buffalo Chicken Sliders 184
Cheesy Chicken Fried Rice 185
Meal Prep Chicken That Doesn't Suck 186
Philly Cheesesteak Sloppy Joes 187
Air Fryer Orange Chicken 188
Classic Philly Cheesesteak 189
Double Decker Club 190
Chicago Style Meat Lovers Pizza 191
Bacon Whopper Melt 192
Honey BBQ Popcorn Chicken 193
Pub Style Pizza 194
Chicken Fried Rice Meal Prep Bowls 195
Double Decker Bacon Grilled Cheese 196
Cheesy Garlic Bread 197
McDonald's Filet-O-Fish 198
Buffalo Chicken Taquitos Meal Prep 199
Blackened Chicken Strips 200
Fried Schnitzel Burger 201
KFC Kentucky Scorcher Sandwich 202
Meal Prep Parmesan Chicken 203
Mozzarella Sticks 204
Quick & Easy One Pan Pizza 205
Bacon Wrapped Grilled Cheese 206
Crispy Fish Sticks 207
Meal Prep Patty Melts 208


AND MUSCLE GROWTH

TABLE OF CONTENTS
Double Cheese Pizza 209

Asian Zing Boneless Wings 210
Creamy Beef Pasta Meal Prep 211
Honey BBQ Chicken Strip Sandwich 212
Spicy Chicken Burger 213
Steak Fajita Quesadilla 214
Flamin' Hot Mac & Cheese 215
Buffalo Chicken Sandwich 216
Spicy Garlic Noodle Stir Fry 217
Air Fryer Pizza 218
Crispy Oven Fried Wings 219
Meal Prep Enchiladas 220
One Pan Meal Prep Chicken & Rice 221
Philly Cheesesteak Melt 222
Korean Fried Chicken 223
Meal Prep Shredded Chicken Thighs 224
Open Face Pizza Burgers 225
Meal Prep Spanish Rice Bowls 226
Perfect Bison Burger 227
Air Fryer Ribeye Steak 228
Thin Crust Meat Lovers Pizza 229
Burger King Chicken Fries 230
Meal Prep Teriyaki Chicken Bowls 231
Orange Chicken Meal Prep Boxes 232
Crispy Baked Chicken Wings 233
Garlic Bread Pizza 234
Chick-Fil-A Chicken Sandwich 235
Hibachi Chicken 236
Cloud Bread Pizza 237
C O P Y R I GWingstop
H T R E M I NNEW!
G T O NChicken
J A M E S Sandwich
FITNESS 2020 238
Zero Carb Chicken Tenders 239

AND MUSCLE GROWTH
IV. SIDES/SNACKS
TABLE OF CONTENTS
Honey Sriracha Brussels Sprouts 241

2 Ingredient Bagels 242
Sweet Potato Fries 243
Air Fryer Potato Chips 244
Cloud Bread 245
V. DESSERTS/SHAKES
Chocolate Glazed Donuts 247

Ice Cream 248
Chocolate PB Ice Cream 249
Brownie Bites 250
Birthday Cake Blizzard 251
Anabolic Frozen Yogurt 252
Cookie Dough Protein Bars 253
Muddy Buddies 254
Protein Peanut Butter Cups 255
Cheesecake Bites 256
Rice Krispy Treats 257
Smore's Skillet Brownie 258
Pumpkin Spice Blizzard 259
Chocolate Chip Muffins 260
Cookie Dough Bites 261
Cocoa Pebble Donuts 262
Birthday Cake Bites 263
Chocolate Chip Cookies 264
Brownie Sundae 265
Cinnamon Swirl Cake 266
Oreo Cheesecake Bites 267
Cinnamon Toast Crunch Donuts 268
V. DISCLAIMER 261
Important Info

AND MUSCLE GROWTH
V. DESSERTS/SHAKES (CONT.)
TABLE OF CONTENTS
Chocolate Chip Pizookie 269

Oreo McFlurry 270
Reese's Peanut Butter Cup Blizzard 271
Cheesecake 272
Peanut Butter Chews 273
Ice Cream Sandwich 274
French Toast Blizzard 275
Peanut Butter Cookies 276
Brownie Brittle 277
Brownie Batter Blizzard 278
Pumpkin Pie 279
Fruity Pebble Donuts 280
Flamin' Hot Smart Pop 281
Anabolic Oreo Cheesecake 282
PB Brownie Skillet Cookie 283
Chocolate Chip Mug Cake 284
Anabolic Butterfinger Blizzard 285
Blueberry Cheesecake Muffins 286
Starbucks Iced Coffee 287
Fudge Brownies 288
Mango Pineapple Smoothie 289
Anabolic Cookie Dough 290
Oatmeal Chocolate Chip Cookies 291
Peanut Butter Fudge 292
Mini Cheesecakes 293
Peanut Butter Cups 294
Strawberry Mini Muffins 295
No Bake Cereal Bars 296
Cream Cheese Cookies 297
Brownie Cookies 298
Smores Grilled Cheese 299
Powdered Donuts 300
VI. DISCLAIMER 295

C O P Y RImportant
I G H T R E M Info
INGTON JAMES FITNESS 2020

AND MUSCLE GROWTH
V. DESSERTS/SHAKES (CONT.)
TABLE OF CONTENTS
Chocolate Malt 301

M&M Cookies 302
White Chocolate Oreo Oatmeal 303
Cookie Butter Bagel 304
Double Chocolate Chip Cookies 305
Wendy's Frosty 306
Chocolate Candy Popcorn 307
Meal Replacement Shake 308
Cookies & Creme Protein Bites 309
Oreo Donuts 310
Strawberry Ice Cream 311
Iced Pumpkin Donuts 312
Oatmeal Creme Pies 313
Cinnamon Rolls 314
Cream Filled Oreo Rolls 315
No Bake Choc. Peanut Butter Cookies 316
Snickerdoodle Cookies 317
VI. DISCLAIMER
Important Info 318

Thank you for purchasing my cookbook.

Over the years I've tried countless diets,
recipes, workout routines, & supplements to
try and find the perfect way to stay lean.
What I've come to understand after years
of trial & error is that in order to succeed
long term with any diet you have to enjoy
what you're doing. Most diets fail because
you are miserable eating bland and
tasteless foods the entire time. With these
recipes we can overcome that and make
dieting FUN! Every recipe included within
has been tested & approved by me. I hope
you enjoy these recipes just as much as I
do. Let's do it!!!
Remington James
13
UNDERSTANDING CALORIE
REQUIREMENTS
Everyone is a little bit different. What I
need to eat in order to lose weight is
different than you. In order to figure
out a good calorie range to be at you
can visit TDEECalculator.net and use the
calculator within. For most individuals
who are only training a few times a
week and doing little cardio you can use
the "Sedentary" option on this site & it'll
put you at a great starting point! This
way you have a good baseline to begin
your weight loss journey and can adjust
accordingly as you observe your bodily
changes. Consistency is ultimately the
key to success so stay the course and
you will undoubtedly see results!
14
CALORIES IN VS. CALORIES OUT
The biggest lie sold to us by the fitness

community as a whole is that there are "secret
diets" that are optimal for burning fat and
building muscle. This is simply not the case. At
the end of the day it is truly CALORIES IN vs.
CALORIES OUT. If you eat less calories in a day
than your body needs you will ultimately lose
weight. Where macros come into play is the
anabolic potential of the foods you eat. Foods
high in protein are ideal since they will not only
promote a leaner/more muscular body but are
also more satiating. This leads to less binging &
less time being hungry! Protein is also the most
thermogenic macronutrient: meaning that the
more protein you eat the more calories your
body burns simply digesting and breaking it
down into energy. This is obviously over
simplified but just remember two things: as long
as you eat enough protein & maintain a calorie
deficit you will see results!
15
HOW OFTEN SHOULD I TRAIN?

When I approach this question with clients I
always try to frame it like this: how many days a
week are you willing to dedicate to this without
feeling like it's taking over your life? The last
thing you want to do is have this process feel
like a 2nd job. If you can only train 3 days a
week thats perfectly fine! There's no need to go
overboard. The biggest thing here is making it a
LIFESTYLE! The only thing extra training will do
is allow you to build more muscle and increase
your daily calorie expenditure. For example:
there are 3500 calories in a pound of fat. If you
don't train at all your body may only need 2000
calories a day to stay the same weight BUT if you
do cardio 5x a week and train 3x a week your
body now needs 2500 calories a day. The only
thing that needs to be done if you are not
training is to reduce your daily caloric intake to
account for it! The more you train the more you
get to eat!
16
HOW TO USE THIS COOKBOOK

If you read the above pages then you should have a
good understanding of how many calories a day you
need in order to see results. Each recipe below has
more then enough protein to ensure we're hitting
our minimums so all you need to focus on is your
overall calories. Make some french toast for
breakfast, a pizza burrito for lunch, & protein
pudding for dinner! All that you have to do is keep
an eye on your overall daily calories and make sure
you aren't going over your limit. It's really that
simple! You just have to trust the process & be
consistent. Experiment with the different recipes
and find your "staples" that you can go to everyday.
For me: Anabolic French Toast is my breakfast
almost every single day. I always have a Crispy
Nacho Chicken Salad for lunch. Dinner for me is
where I change things up depending on my mood
but that's my preference. You are your own person
so play around with what you like and you'll soon
find what fits you! Don't everthink it. You got this!!
Let's get started...
17
Breakfast
RECIPES
18
ANABOLIC SAUSAGE MCMUFFIN
INGREDIENTS: MACROS:
100 Calorie English Muffin 1 Calories: 362
Turkey Breakfast Sausage 140g Fat: 10g
Fat Free American Cheese 2 Slices Protein: 34g
Zero Calorie Butter Spray 1 Bottle Carbohydrates: 34g
Fiber: 8g
DIRECTIONS:
One of my NEW FAVORITE breakfast recipes! Loaded with
protein and super easy to make! Feel free to Meal Prep these
and wrap all of your extras in foil to eat later!
Starting off we will take our 100 Calorie English Muffin (I Use
Thomas Multigrain Brand) and separate it into a top and bottom
bun. Pro Tip: use a fork and poke around the outside of it all the
way around. You'll easily be able to separate it this way!
Once you have separated your English Muffin hit both the top
and bottom with I Can't Believe It's Not Butter spray for some
added flavor!
Now Pre-Heat a Skillet to Medium/High Heat and place your
English Muffin Halves butter side down so they can toast for a
few minutes! Once both sides are finished you can place each
slice of your Fat Free American Cheese on each of your buttered
English Muffins.
Now we take our 140g Turkey Sausage and form it into a circular
patty. Once it's ready to go give it a quick fry in the skillet on
Medium/High Heat until it's cooked all the way through!
Place your Cooked Turkey Sausage Patty in between your
English Muffin Halves & BOOM!! You now have an Anabolic
Sausage Mcmuffin that beats the McDonalds version in every
conceivable way!
19
ANABOLIC POWER OATMEAL

Protein Powder 31g Calories: 402
Old Fashioned Oatmeal 40g Fat: 6g
PBFit/PB2 Powder 16g Protein: 38g
Frozen Blueberries 112g Carbohydrates: 49g
Sugar Free Syrup 10g Fiber: 10g
Water 65g
DIRECTIONS:
This recipe is wicked simple & perfect for Meal
Prep! Make a whole weeks worth in minutes &
throw them all in the fridge with no worries!
Start off by throwing your Protein Powder, Old
Fashioned Oatmeal, PBFit/PB2 Powder, Frozen
Blueberries, Sugar Free Maple Syrup, & 65g of
Water in a large mixing bowl! Stir this up for a
minute until everything is combined together and
has a thick consistency.
And Boom!! You now have the simplest Anabolic
Breakfast right at your fingertips! This is absolutely
delicious and is ready in a matter of minutes!
Throw any extras in the fridge and feast as
needed!
*Notes* Make sure you measure your water out if
you want the best consistency! Too much makes it
soupy, still good but a tad watery for my liking!
20
ANABOLIC FRENCH TOAST

Liquid Egg Whites 276g Calories: 371
White Bread 4 Slices Fat: 3g
Zero Calorie Sweetener 3g Protein: 38g
Cinnamon 2g Carbohydrates: 48g
Vanilla Extract 5g Fiber: 2g
DIRECTIONS:
The Most Anabolic Breakfast Of Them All! This is what
started a revolution in the Fitness community and
changed the way we all look at diets! Enjoy this
masterpiece!
Mix Egg Whites, Vanilla Extract, Cinnamon, & Zero
Calorie Sweetener all together in a large mixing bowl &
whisk until thoroughly combined!
Take each slice of bread and dip into the Egg White
mixture until each slice has absorbed a significant
amount of liquid.
Pre-heat a large skillet to medium/medium-high heat
and spray with a light coating of nonstick spray.
Cook each slice of bread for around 1-3 minutes each
side (cook time will vary based on the heat of your
stove)!
Remove from stove and enjoy! Feel free to add zero
calorie syrup to really make this recipe hit the spot!
*Notes* If cooking a bulk batch in the oven Pre-Heat to
425 Degrees & cook for 15 Minutes! Use Convection
mode if you have it. Remove from oven and flip each
piece and cook an additional 5-10 Minutes!
21
ANABOLIC SAUSAGE MCGRIDDLE
Turkey Sausage 140g Calories: 338
Fat Free American Cheese 1 Slice Fat: 10g
Vanilla Whey Protein 8g Protein: 45g
Fat Free Greek Yogurt 42g Carbohydrates: 17g
Instant Pancake Mix 13g Fiber: 0g
Egg Beaters 23g
Sugar Free Syrup 30g
Baking Powder 1g
DIRECTIONS:
We are about to have a McDonalds classic but make it Anabolic! Higher in
Protein, Lower in Carbs, & way more filling! Let's do this...
First we'll start with the Pancakes! In a Large Mixing Bowl toss in your 8g Vanilla
Whey Protein, 42g Fat Free Greek Yogurt, 13g Instant Pancake Mix, 23g Egg
Beaters, & 1g Baking Powder. Whisk everything together until it's thoroughly
combined!
Pre-Heat a Skillet to Medium Heat and slowly spoon your batter into the skillet.
Our goal here is to create two evenly sized pancakes to serve as our top and
bottom buns. Cook for 2-3 Minutes each side until finished.
Now we'll take our 140g Turkey Sausage and form it up into a patty. Try to make
it a little larger than your pancakes so when it cooks down it'll fit just right! Fry
your Turkey Patty in a skillet for about 5-6 Minutes on each side. The best way
to tell when it's done is to poke it with an Instant Thermometer and make sure
the temperature hits at least 160 Degrees!
Now what we need to do is take our 30g of Sugar Free Syrup and place it in a
small bowl. Cover the top with a paper towel and Microwave on High for 90-120
Seconds. Once it's finished it should be a thick consistency and look more like a
Maple Jam!
Now we build! Take both of your pancakes and coat the undersides with your
Maple Jam. Place your Turkey Sausage Patty on top of your bottom Pancake.
Place a piece of Fat Free American Cheese on top of your Patty. And finally
place your other Pancake down on top!
And BOOM! You now have an Anabolic Sausage McGriddle that is the perfect
combination of Sweet & Savory!
22
ANABOLIC BREAKFAST MUFFINS

100 Calorie Biscuits 5 Calories: 1228
Fat Free Cream Cheese 224g Fat: 20g
Fat Free Cheddar Cheese 224g Protein: 141g
Canadian Bacon 84g Carbohydrates: 121g
Liquid Egg Whites 184g Fiber: 5g
DIRECTIONS:
This recipe is perfect for Meal Prep or feeding a lot of people at one time!
Simple, Cheesy, & Anabolic! Let's do this!
First thing we'll do is grab a regular sized Muffin Tin and spray all of our
inserts with Non-Stick Cooking Spray!
Now take your 100 Calorie Biscuits (I Use Pillsbury Butter Tastin' or
Buttermilk for these) and split each biscuit in half. These are layered so you
should be able to peel them apart rather easily!
Now we'll take our 10 Biscuit Halves and lay them in the bottom of each of
our Muffin Molds. Use your fingers and shape it to the bottom and a little
up the sides of each tin to create a cup shaped pastry at the bottom.
Now we'll move onto the Filling! Grab a Large Mixing Bowl and toss in your
224g Fat Free Cream Cheese, 224g Fat Free Cheddar Cheese, & 184g Liquid
Egg Whites. Mix these together with a spoon until it's all thoroughly
combined! The Fat Free Cream Cheese will mix much easier if it's room
temperature, if not just microwave for 30 Seconds to soften it a bit. Once
mixed season with a little Salt & Pepper!
Now we'll just take our Egg & Cheese Batter and fill each of our Muffin Tins
with it! You should have enough to fully fill all 10 of your Muffins!
And finally we'll weigh out our 84g Canadian Bacon and cut it into tiny little
pieces. Evenly decorate the top of all of your Muffins with your Canadian
Bacon!
It's time to cook! Toss your Muffins in the oven at 375 Degrees for 15-18
Minutes! Once finished let cool for a few minutes before serving!
And BOOM! We now have Anabolic Breakfast Muffins that are the perfect
combination of everything we love about breakfast! Each individual Muffin
is only 122 Calories with 2g Fat 14g Protein & 12g Carbs so you have
nothing to feel guilty about!
23
CHOCOLATE CHIP WAFFLES

Instant Pancake Mix 27g Calories: 482
Vanilla Whey Protein 31g Fat: 10g
Fat Free Greek Yogurt 170g Protein: 54g
Egg Beaters/Egg Whites 92g Carbohydrates: 44g
Sugar Free Choc. Chips 28g Fiber: 10g
Baking Powder 2g
DIRECTIONS:
This is my FAVORITE Protein Waffle Recipe! If you love fluffy
waffles & you also love chocolate then this one is a match
made in Heaven!
First thing you want to do is grab a Large Mixing Bowl & toss
in your 27g Instant Pancake Mix (I Use Hungry Jack Complete
Buttermilk), 31g Vanilla Whey Protein Powder, 170g Fat Free
Greek Yogurt, 92g Egg Beaters (Egg Whites also work!), & 2g
Baking Powder. Mix these all together with a spoon or whisk
until thoroughly combined!
Now we'll add in our 28g Sugar Free Chocolate Chips (I use
Lily's Dark Chocolate Chips but Hershey's Sugar Free will work
also) & stir them into our Waffle Batter!
Now we cook! Let your Waffle Griddle heat up for a few
minutes. Now just spoon your batter onto the griddle &
spread it out until you have full coverage. Let this cook for
around 3-4 minutes! Once it's fluffy and looks like a regular
waffle you'll know it's good to go! Repeat until all of your
batter is used up.
And BOOM! You now have Anabolic Chocolate Chip Waffles
that are literally mouth watering. Add some Sugar Free Maple
Syrup on top to seal the deal!
24
BREAKFAST BAGEL SANDWICH

210 Calorie Bagel 1 Calories: 445
Deli Roast Beef 56g Fat: 5g
Deli Smoked Ham 56g Protein: 50g
Liquid Egg Whites 92g Carbohydrates: 50g
Fat Free American Cheese 2 Slices Fiber: 1g
Zero Calorie Butter Spray 1 Bottle
DIRECTIONS:
This is a very simple & very delicious Anabolic Recipe! Let's get started!
First thing we'll do is Pre-Heat a Skillet or Griddle to a Medium Heat. I
use a George Foreman Grill for this one but it'll work on any heating
surface!
Start by taking your 210 Calorie Bagel (I Use Lender's Brand Plain
Bagels which need to be refrigerated BUT they're amazing for
sandwiches) and splitting it in two. Spray the inside of each half with
Zero Calorie Butter Spray and sit it butter side down on your
griddle/skillet to toast.
Pre-Heat a small skillet to Medium-High Heat (I have an Egg Skillet which
is perfect for sandwiches) and toss your Egg Whites down in! Cook
these until finished and set off to the side.
Now just lay your 56g Deli Roast Beef & 56g Deli Smoked Ham (I buy
Oscar Meyers Natural Brand for both of these) down on your griddle as
well. Flip each of these after they cook for 2-3 Minutes!
Your Bagels should be toasted at this point so flip them over on the
griddle and lay a piece of Fat Free American Cheese down on each one.
We are now ready to build! Lay your bottom bagel down on your plate
& add either your Roast Beef or Ham to it. Next lay down your Egg
Whites (I fold my egg circle over so it fits better), followed by your other
Deli Meat. Sit your other bagel on top and press down lightly!
And BOOM! You now have an Anabolic Breakfast Bagel Sandwich that
is extremely delicious & won't taste like you're dieting at all! Feel free to
add some Brown Mustard to really kick it up a notch!
25
FRENCH TOAST PB&J

Whey Protein Powder 16g Fat: 6g
White Bread 2 Slices Protein: 57g
Zero Calorie Sweetener 2-4g Carbohydrates: 55g
Cinnamon 1-4g Fiber: 8g
Fat Free Greek Yogurt 85g
PBFit/PB2 Powder 32g
Sugar Free Strawberry Jam 51g
DIRECTIONS:
Mix egg whites, protein powder, cinnamon, & zero calorie
sweetener in a large mixing bowl & whisk it all together until
blended.
Take each slice of bread and dip into the protein mixture until
each slice has absorbed a significant amount of liquid.
Pre-heat a large skillet to medium/medium-high heat and spray
with a light coating of nonstick spray
Cook each slice of bread for around 1-3 minutes each side
(cook time will vary based on the heat of your stove)
Remove from stove and set off to the side.
In a separate mixing bowl combine your PBFit powder and
greek yogurt. Begin mixing these together. You may need to
add a very small amount of water to reach the desired
consistency. Remember: less is more here!!
Now add both your protein peanut butter mixture & your
sugar free jam to the top side of one of your slices of french
toast.
Now put the hat on it & enjoy! Once again: add some zero
calorie syrup on top to really make this recipe a game changer!
26
ANABOLIC PANCAKES
Fat Free Cottage Cheese 220g Calories: 448
Liquid Egg Whites 184g Fat: 8g
Coconut Flour 56g Protein: 52g
Zero Calorie Sweetener 5g Carbohydrates: 42g
Baking Powder 3g
DIRECTIONS:
This is BY FAR the BEST Protein Pancake Recipe you'll ever eat! Amazing
flavor & loads of fiber so after you're finished you'll be satisfied for hours!
Let's do this!!
If you have a blender then I'll recommend using that over hand mixing
this one just because the Cottage Cheese will form clumps in your
pancakes. This won't affect flavor, it'll only affect the Instagram picture
you're going to take! From here on out I'll be referring to the blender BUT
if you don't have one just mix by hand with a whisk and you'll be just fine!
All we have to do here is toss our Fat Free Cottage Cheese, Liquid Egg
Whites, Coconut Flour, Zero Calorie Sweetener, Vanilla Extract, & Baking
Powder in a blender! I personally use a Ninja Blender but this is an easy
blend so even a cheap one will work! Blend this up for a couple minutes
& scrape the sides to make sure all ingredients are mixed in thoroughly.
Once your Pancake Batter is fully blended up all we have to do at this
point is cook our pancakes!
Pre-Heat a Large Skillet to a Medium Heat. Use a spoon and slowly place
your batter into the skillet in the shape of a Pancake. I like to make three
small ones at a time but there are no rules here. You can make one
MASSIVE pancake or a bunch of small ones. It'll be amazing all the same!
Cook on each side for 1-2 Minutes before flipping and cooking an
additional 1-2 Minutes. Complete this step until all of your pancakes are
done!
And BOOM! You now have Anabolic Pancakes that are delicious, filling, &
ready in a few minutes! Top this with Sugar Free Maple Syrup & some Fat
Free Whipped Cream for a perfect craving crusher!
27
ANABOLIC FRENCH TOAST MELT

Turkey Sausage 196g Protein: 50g
Fat Free American Cheese 1 Slice Carbohydrates: 32g
Zero Calorie Sweetener 2g Fiber: 3g
Cinnamon 1g
Vanilla Extract 3g
DIRECTIONS:
Start by making your French Toast! Toss your Liquid Egg
Whites, Zero Calorie Sweetener, Cinnamon, Vanilla Extract, &
Sugar Free Syrup in a Large Mixing Bowl and whisk
thoroughly!
Now just take your 2 Slices of White Bread & dip them in
your mixture until each slice has absorbed a significant
amount of the liquid!
Fry each slice of Bread on Medium/High heat for 2-3
Minutes each side!
Once your French Toast is finished weigh out your 196g of
Turkey Sausage & form it into the shape of a Burger Patty!
Now just fry your Turkey Sausage on Medium/High heat for
3-5 Minutes on each side! Once it's close to finished sit your
piece of Fat Free Cheese on top and let it melt.
Now just slap your Sausage Patty between your slices of
French Toast and BOOM! You now have an Anabolic French
Toast Melt. Feel free to eat it like a sandwich OR you can
pour even more Sugar Free Syrup on top and use a fork!
The options are endless!
28
BIRTHDAY CAKE WAFFLES

Funfetti Waffle Mix 27g Calories: 217
Fiber: 0g
DIRECTIONS:
My favorite Anabolic Waffle Recipe of them all! Seriously, take
this one out for a test drive and you may just end up taking her
home!
The Funfetti Waffle Mix should be available in almost any
Grocery store near you! It's Pillsbury Brand and should be in
the Pancake section of your grocery. Just google "Funfetti
Instant Waffle Mix" and it'll pop up with images so you can see
what it looks like! Should be a super easy find!
Grab a Large Mixing Bowl & add in your 27g Funfetti Complete
Waffle & Pancake Mix, 16g Vanilla Whey Protein, 85g Fat Free
Plain Greek Yogurt, & 46g Liquid Egg Whites. Mix all of these
together with a spoon until thoroughly combined!
Now, grab a Waffle Maker and slowly spoon all of your batter
onto it evenly until it's all used up! Close the Waffle Maker &
cook for 2-3 Minutes on Medium/High Heat until finished! If
you don't have a Waffle Maker this batter also works for
Pancakes!
And Boom! You now have a super simple Anabolic Birthday
Cake Waffle that is 99% Identical to the real thing! Top with
Sugar Free Maple Syrup and Fat Free Whipped Cream to really
kick this up a notch!
*NOTES* If making multiple Waffles just multiply out all of the
ingredients by the amount of Waffles you want to make!
29
CHEESY BACON HASH BROWNS

Hash Browns 332g Calories: 1068
Egg Whites 460g Fat: 12g
Canadian Bacon 224g Protein: 160g
Fat Free Cheddar Cheese 168g Carbohydrates: 80g
Zero Calorie Butter Spray 1 Bottle Fiber: 8g
DIRECTIONS:
This is a stupid simple breakfast recipe that is loaded with protein and makes 6
portions that you can easily meal prep with!
First thing you want to do is measure out your hash browns in a large mixing
bowl and toss with any seasonings you like. I personally just throw a little salt and
onion powder in and mix it up.
Pre-Heat your skillet to medium/high heat and cook your hash browns until
they're browned to your liking.
Using a Large Muffin Tray (6 Muffins) go ahead and take your finished hash
browns and fill the bottom of each muffin slot evenly. Once they're filled up
spray the hash browns with a generous coating of your butter spray. Make sure
you spray with non-stick spray for less clean up!
Next you will take around a 1/4 of your cheese and lay it on top of your hash
browns. Make sure you're pressing this down to make it as compact as possible.
Now you'll measure out your egg whites in a mixing bowl and add any seasonings
you'd like to them. I add salt, garlic powder, & pepper but use whatever you'd
like & give it a good whisk!
Go ahead and take your egg whites and evenly pour into each one of your muffin
molds.
Once this is done you will take your Canadian Bacon and cut it up into tiny pieces.
Take your bacon and evenly distribute it into each of your cups.
The final step is to take the rest of our cheese and once again evenly distribute it
on top of each hash brown.
Once all your ingredients are used up and everything is looking good throw your
tray in the oven at 400 Degrees for 20 minutes.
And BOOM! You now have a high protein breakfast that any god fearing citizen
will love! Feel free to refrigerate extra portions to use later since these will keep
in the fridge for around 5 days!
30
CRISPY FRENCH TOAST STICKS
Egg Whites 276g Calories: 371
Cinnamon 3g Protein: 38g
Vanilla Extract 5g Carbohydrates: 48g
Zero Cal. Sweetener 3g Fiber: 2g
DIRECTIONS:
The BEST WAY to have your Anabolic French Toast!! The only thing
you need for this recipe is an Air Fryer and an empty tummy! Let's
do this!!
The first thing we do here is place our 276g Liquid Egg Whites, 3g
Cinnamon, 5g Vanilla Extract, & 3g Zero Calorie Sweetener in a Large
Mixing Bowl and whisk everything together!
Now we take our 4 slices of Plain White Bread & cut each piece with a
knife into 3 small strips. You should end up with 12 Strips of bread
total!
Now we take each piece of our bread and dip it in our Egg White
Mixture. Make sure it soaks up a good amount of our liquid and then
place each piece of bread down inside your Air Fryer. Make sure you
spray the Air Fryer Basket with Non-Stick spray to ensure nothing
sticks! A typical Air Fryer will hold half of this recipe at one time so
we'll be doing two cooking cycles in total!
Once your Air Fryer Basket is loaded up close the lid & cook at 400
Degrees for roughly 8-10 Minutes! You'll know it's done when you
open the lid and all your French Toast Sticks have puffed up and are
crispy on the outside! Repeat the Cooking Cycle another time for the
last half of the recipe!
And here we go! You now have Crispy Anabolic French Toast Sticks
that are an absolute delicacy. Pour yourself some sugar free syrup
on the side and relive your childhood one bite at a time!
31
ANABOLIC BUTTERMILK WAFFLES
Egg Whites 184g Calories: 424
Unsweetened Apple Sauce 112g Protein: 70g
Coconut Flour 14g Carbohydrates: 27g
Baking Soda 4g Fiber: 7g
DIRECTIONS:
One of my favorite Breakfast recipes! All you need is a few ingredients
and a Waffle Griddle to make this thing come to life! Let's do it!!
In a large mixing bowl throw in your Egg Whites, Whey Protein,
Unsweetened Apple Sauce, Coconut Flour, & Baking Soda. Whisk all
of this together until thoroughly combined.
Now take your Waffle Griddle & spray it down with non-stick cooking
spray to save on clean up later! Set your Griddle to a Medium heat
and let it pre-heat for a few minutes.
Using a measuring cup or large spoon go ahead and spread your
batter across the bottom griddle. I like to start from the outsides and
work my way in, this seems to keep it from overflowing. It's easy to
use too much in the middle and it gets pushed to the outsides as it
cooks.
Close your griddle and let it cook for about 2-3 minutes. You can let it
go a little longer if you want to make your waffles a little more crispy!
At this point you should have one large waffle. We still have plenty of
batter so go ahead and make waffles until you run out! In my Oster
Waffle Maker I can make 4 Large Waffles with this recipe.
Feel free to spray each waffle with Zero Calorie Butter Spray as you
remove them from the griddle to give them a nice buttery flavor!
Once all of your waffles are finished top your stack off with Sugar Free
Syrup and you're officially ready to go! A delicious & super anabolic
breakfast that is perfect to prep in advance and tupperware up!
32
CRUNCHY ANABOLIC FRENCH TOAST
White Bread 2 Slices Calories: 442
Corn Flakes 40g Fat: 2g
Egg Whites 96g Protein: 42g
Whey Protein 32g Carbohydrates: 64g
Zero Calorie Sweetener 3g
Cinnamon 2g
DIRECTIONS:
Today we are taking the CLASSIC Anabolic French Toast Recipe and making it
crunchy! Let's do this!
The first thing we want to do is mix our Egg Whites, Whey Protein, Sugar Free
Syrup, Zero Calorie Sweetener, & Cinnamon all together in a large mixing
bowl. Whisk until thoroughly combined.
Next up we want to take our 40g of Corn Flakes & break them up into smaller
pieces. I personally just throw mine in a plastic bag and wack them with an Ice
Cream Scoop until they're broken up. Once finished toss them in another
large mixing bowl.
Now what we want to do is dip a piece of our bread in our Protein Egg White
batter and let it soak up around half of it. Make sure the piece of bread is fully
coated.
Now take your piece of bread and put it in your Corn Flake bowl and flip it
over and around until the whole thing is covered in Corn Flakes. Repeat these
steps with the other piece of bread.
At this point both of your pieces of bread should be covered in Corn Flakes &
ready to hit the stove! Pre-Heat a skillet on Medium Heat and throw both
pieces of your French Toast in there once it has heated up for a few minutes.
Cook your French Toast between 2-3 Minutes a side until both pieces are
golden brown and crunchy! If you have any extra Protein Egg White batter or
Corn Flakes left in your bowls feel free to toss them on top as your French
Toast is cooking!
And BOOM! You now have yet another version of Anabolic French Toast that
is crunchy and full of that delicious protein! Top with even more Sugar Free
Syrup to really kick it up a notch!
33
ANABOLIC BREAKFAST BURRITO

200 Calorie Burrito Tortilla 1 Calories: 610
Turkey Bacon 56g Fat: 22g
Turkey Sausage 109g Protein: 55g
Fat Free Mozzarella 56g Carbohydrates: 48g
White Queso 32g Fiber: 1g
Poblano & Corn Salsa 56g
DIRECTIONS:
This is BY FAR the best Burrito I've ever made. Not only is this simple to throw
together but worth every single second spent prepping it. Let's go!!
The first thing you want to do is weigh out your Turkey Bacon & Turkey Sausage.
Using meat shears or a knife cut these into small bite sized pieces.
Now just Pre-Heat a Skillet to Medium heat and hit it with a quick blast of Non-
Stick Spray. Cook both your Turkey Bacon & Chicken Sausage at the same time
for around 5-8 Minutes or until browned. Once finished remove from the heat
and set off to the side.
Now just grab your Burrito Tortilla (I Use Mission Brand but ANY large 200 Calorie
Tortilla will work) and toss it in the microwave for around 20-30 Seconds to
loosen it up and prevent any tearing.
Once your Tortilla has been heated up grab a piece of Foil and spray it with a
quick coat of Non-Stick Spray & lay your Tortilla out on it.
Now just take your cooked Turkey Bacon & Turkey Sausage and lay it down in the
middle of the Tortilla as your first layer. Next add your Fat Free Mozzarella.
Finally you'll add your Poblano & Corn Salsa. You can use regular salsa BUT I
promise you what this stuff does for the flavor is Next Level!!!
Once all the ingredients are in your Tortilla (minus the queso) go ahead and fold
up your burrito! There's a method for this that is hard to explain so I recommend
watching a YouTube video on it for perfect form OR watch any of my Burrito
videos!
Once it's folded up just throw it on a baking pan & cook at 350 Degrees for
around 15-20 Minutes. Once it's finished just toss your Queso in the microwave
for around 20-30 Seconds to heat it up and pour it over the top of your Burrito.
And BOOM! You now have the PERFECT Anabolic Breakfast Burrito. Quit reading
this now so you can go ahead and just make it! I promise it'll be one of the best
decisions you've ever made!
34
ANABOLIC BISCUITS & GRAVY
Unsweetened Almond Milk 196g Fat: 27g
White Flour 15g Carbohydrates: 46g
100 Calorie Biscuits 2 Fiber: 4g
Salt 3g
Pepper 3g
DIRECTIONS:
Suspend your disbelief that this is possible for a few seconds and trust the recipe!
May sound crazy but once you try it you'll be hooked!
First thing we want to do is cut our Turkey Sausage up into bite size pieces & weigh
it out to 168g. I personally use Jenni-O's Spicy Italian Turkey Sausage but other
brands will work just fine.
Now we want to get our gravy batter mixed up so grab a Large Mixing Bowl & toss
in your Unsweetened Almond Milk, Vanilla (Or Unflavored) Whey Protein, White
Flour, Salt, & Pepper. Mix this up with a whisk until thoroughly combined.
Now just grab your 2 100 Calorie Biscuits & place them on a baking pan & cook
them at 400 Degrees for 8-11 Minutes. I buy the Pillsbury Oven Ready Butter
Tastin biscuits myself since they're tasty and lower calorie than other options!
While your Biscuits are in the oven go ahead & pre-heat a skillet to a
Medium/Medium-High heat & hit it with a quick blast of Non-Stick Spray! Throw
your Turkey Sausage in the skillet and cook until browned.
Once your Turkey Sausage has cooked through you'll pour your gravy batter in the
skillet along with your Turkey Sausage.
What you do now is stay there with it and keep stirring it up & moving it around.
It'll literally thicken up into gravy in a matter of minutes so continue to stir it until
you reach the desired thickness! Once finished you can remove from the heat &
sit to the side.
Now just pull your Biscuits out of the oven and pour your Sausage Gravy over top
of them! Feel free to spray your biscuits before hand with I Can't Believe It's Not
Butter Spray to add a little kick of flavor!
And BOOM! You now have Anabolic Sausage Gravy & Biscuits that are absolutely
incredible. Seriously, it sounds crazy that this works but it really does. Try it & tell
me you aren't a believer!
35
FRENCH TOAST ROLL UPS

Fat Free Cream Cheese 112g Protein: 54g
Sugar Free Strawberry Jam 51g Carbohydrates: 82g
Liquid Egg Whites 92g Fiber: 11g
Cinnamon 2g
Vanilla Extract 3g
DIRECTIONS:
The first thing we need to do is take our 4 slices of Basic White Bread & cut the crust off
of each piece. Once you have removed all of the crust use a rolling pin and roll out each
piece of bread into a flat square. Set the crust off to the side.
Next we want to combine our Vanilla Whey Protein, Fat Free Cream Cheese, Sugar Free
Strawberry Jam (High Fiber if available), & 5g of our Zero Calorie Sweetener in a bowl &
mix it all together until thoroughly combined.
Now we just take our Strawberry Protein Jam & spread it out onto each piece of our
rolled out bread. Try to spread it as evenly as you can so they roll up easier!
Next we'll take each piece of bread and roll it up as tight as possible. You may have a
little jam push out the seam at the end but this is totally fine! Feel free to scrape the
excess off if you'd like!
Now in another Mixing Bowl we'll toss in our Egg Whites, Cinnamon, Vanilla Extract, &
our remaining 2g of Zero Calorie Sweetener. Whisk all of this together until combined.
Next you will take each of your French Toast Roll Ups & dip it in the egg white mixture.
We don't need to soak up all of our Egg Whites here we just want a light coating on
each one!
Now that all of our French Toast Roll Ups are coated in Egg Whites we'll take a Pan and
Pre-Heat it to a Medium Heat. Make sure you hit it with Non-Stick cooking spray!
At this point all we want to do is fry our French Toast Roll Ups on each side for around
2-3 Minutes. Once they're crispy and ready to go remove from the stove and enjoy!
Hold on there Bud we aren't done yet! We still have some Egg Whites left & this crust
we haven't used. All we'll do is toss the crust in our Egg White Bowl and let it soak up
the rest of our Egg Whites. Fry these up real quick & you have Anabolic French Toast
Fries!
And BOOM! You now have delicious French Toast Roll Ups that are loaded with Fiber &
Protein to keep you full & Anabolic long after you feast! Top with Sugar Free Syrup for
even more delicious flavor!
36
HAM, EGG, & CHEESE SAMMY

60 Calorie White Bread 2 Slices Calories: 328
Fat Free American Cheese 2 Slices Fat: 4g
Egg Beaters 138g Protein: 41g
Deli Ham 55g Carbohydrates: 32g
Green Onions 10g Fiber: 4g
DIRECTIONS:
One of the easiest recipes you'll ever make!! You'll be eating Anabolic in
less than 5 minutes with this one! Let's do it!!
First thing you'll want to do is grab a Small Bowl & pour in your 138g Egg
Beaters & 10g Green Onions. Add a dash of both Salt & Pepper to this if
you'd like! Mix everything together with a spoon or whisk until combined.
Now we'll Pre-Heat a Medium Sized Skillet to a Low Heat & pour in our Egg
Beaters. While these are cooking we'll take our two slices of White Bread &
dip them down in the Egg Beaters. Once you get each side of bread fully
covered flip them both over & lay them down in the Skillet vertically, one
right on top of the other. Make sure the side of bread you dipped in the
egg is facing up & the pieces of bread are facing opposite directions so
they match up when we finish folding.
After a few minutes the Egg will cook through & we'll be able to flip the
entire Omelette over without making a mess. Get underneath the bread &
egg with a Spatula and give this a flip!
Once it's flipped over we'll take our 2 Slices of Fat Free American Cheese &
place them on each slice of bread. After that we'll take our 55g Deli Ham
and place a slice on top of each piece of cheese! Now take your Spatula &
grab any of the Egg that's hanging over the sides of the bread & fold it up
into the middle on top of the Ham & Cheese. Once everything is folded in
go ahead and flip one piece of bread over top of the other to create your
sandwich! Raise the heat on your Skillet and let your bread toast for
another 60-120 Seconds on each side until it's how you like it!
And BOOM! We now have an extremely delicious Breakfast Sandwich that
will not only save you time but will keep you full & satisfied all morning!
37
ANABOLIC FUNFETTI PANCAKES

Funfetti Pancake Mix 54g Calories: 434
Baking Powder 2g Fiber: 0g
DIRECTIONS:
One of the most Beautiful recipes we'll ever make!
Don't let the looks fool ya, it's also Sophisticated,
Anabolic, & Delicious! Let's get started!
In a Large Mixing Bowl toss in your 54g Funfetti Instant
Pancake Mix (You Can Find This At Almost Any Grocery
Store), 31g Vanilla Whey Protein, 170g Fat Free Plain
Greek Yogurt, 92g Liquid Egg Whites, & 2g Baking
Powder. Whisk all of these together until thoroughly
combined!
Now we'll Pre-Heat a Large Skillet or Griddle to Medium
Heat & hit it with Non-Stick Spray!
Using a spoon go ahead and lay your Pancake Batter
down and shape it into a small circle. I cook around 3
Pancakes at a time but feel free to make these any size
or shape you'd like! Let each Pancake cook for around
2-3 Minutes each side!
And BOOM! You now have Anabolic Funfetti Pancakes
that are an absolute delicacy! Feel free to top with Fat
Free Whipped Cream & Rainbow Sprinkles to really add
a nice finish!
38
ONE PAN BREAKFAST SKILLET

Hash Browns 166g Calories: 680
Beef Fajitas 168g Fat: 16g
Large Eggs 2 Protein: 79g
Diced Peppers 84g Fiber: 7g
Diced Onions 56g
DIRECTIONS:
We're eating BIG with this one! We can prepare everything in one pan so the clean up
is minimal & you'll be eating like Royalty in no time!
First thing we want to do is grab a small Cast Iron Skillet! Spray this down with a light
coating of Non-Stick Spray!
Weigh out your 166g Hash Browns (I use Simply Potatoes Brand) and toss them in your
Skillet. Flatten them out and mold them to the bottom of your pan.
Toss your Skillet on the stove and turn the heat up to Medium! Cook your Hash Browns
for 6-7 Minutes each side until they're browned.
While the Hash Browns are cooking we'll get our Peppers & Onions ready! Feel free to
use whatever Peppers you like but I lean towards the colorful ones: Red, Orange, &
Yellow. I think Red Onions work best for this recipe but use white if you like! On a
cutting board dice these all up until you have 84g of Peppers & 56g of Onions.
Once your Hash Browns are finished cooking in your Skillet scoot them over to one side
of your Pan and toss in your Peppers & Onions! Cook these for a few minutes until they
cook down.
Once the Peppers & Onions are finished we'll remove our Skillet from the heat. Use a
Spoon or Spatula and mix all of your Hash Browns & Peppers/Onions together! Press
down on the pile until the whole bottom of your pan is evenly covered.
Now we move onto the Meat! I like to use Pre-Cooked Beef Fajitas (I Buy HEB Extra
Lean Brand) that way it keeps this simple but feel free to cook up some Steak if you'd
like! Take your 168g Beef and layer it on top of your Hash Browns & Peppers/Onions.
Now we'll take our 84g of Fat Free Cheddar Cheese & layer it on top of our beef. Grab a
Spoon and create a couple divits in the top of our cheese for our 2 Large Eggs! We're
basically making a cup shaped indent to crack our eggs into! Crack both of your Eggs
into the indents that we made.
Now our Skillet is ready to go in the oven! Toss it in at 400 Degrees for around 15-16
Minutes or until your Cheese is melted and the Eggs are cooked to your liking!
And BOOM! We now have an Anabolic One Pan Breakfast Skillet that is an absolute
delicacy! Feel free to split this into multiple servings and microwave later!
39
BACON BREAKFAST PIZZA

220 Calorie Pizza Crust 1 Calories: 470
Egg Beaters 138g Fat: 10g
Real Bacon Crumbles 28g Carbohydrates: 43g
Salt & Pepper 1g Fiber: 2g
DIRECTIONS:
I've been eating these Breakfast Pizzas every single day for the last
week! This thing is too simple & too delicious to not make a staple in
your diet! Let's do this!
First thing we'll do is weigh out our 138g Liquid Egg Beaters and Pre-
Heat a Skillet to Medium/High Heat! Pour your Egg Beaters in and
cook these until finished. Remove from the stove and set off to the
side.
Now we build! Take your Small Pizza Crust (I buy Kroger Brand Thin
& Crispy Organic Pizza Crusts for this that are the size of a personal
pizza & are around 220 Calories. Feel free to use any other crust
alternative you'd like) and lay it on a greased baking sheet!
Take your Cooked Eggs and space them out evenly on your crust.
On top of this we'll lay down our 56g of Fat Free Cheddar Cheese!
Finally we'll lay down our 28g of Real Bacon Crumbles. You can find
Bacon Crumbles in the same aisle you find Salad Dressings in at your
local grocery! Make sure you're buying the "Real Bacon" ones to
ensure you get the best flavor and not some fake bacon product.
Once your Breakfast Pizza is fully built we'll toss it in the oven at 400
Degrees for around 10-12 Minutes! Once you pull it out lightly
season with Salt & Pepper!
And BOOM! You now have a delicious Breakfast Bacon Pizza that is
guaranteed to impress anyone who gives it a try! Feel free to add
White Onions or any other Veggie toppings you'd like to really spice
up the flavor profile!
40
BREAKFAST QUESADILLA
Low Carb High Fiber Wrap 1 Calories: 273
Turkey Sausage 28g Carbohydrates: 21g
Real Bacon Pieces 7g Fiber: 11g
Tri-Color Pepper Blend 14g
Red Onion 14g
DIRECTIONS:
This recipe right here is an absolute delicacy! Feel free to make two at a time since a
large pan will easily cook two simultaneously, just make sure you double all of the
ingredients above! Let's do this!
First thing we want to do is lay out our Low Carb High Fiber Tortilla. Now take your 56g of
Fat Free Cheddar Cheese and spread half of it on one side of the tortilla.
Next we'll fry up our Turkey Sausage! Weigh it out and toss it in a Skillet set to a
Medium/High Heat. This will cook rather quickly so don't walk away from it. Once
finished set off to the side.
Now we'll get the rest of our Quesadilla Filling ready! Combine your 14g of Chopped Red
Onion & 14g of Peppers (I personally use a combination of Red/Yellow/Green for this
one) in a small bowl. Toss these in a Large Skillet for a couple minutes to let them soften.
Once your Peppers are softened we'll toss in our 46g Egg Beaters (Make sure you are
reading the nutrition label and buying the version with zero fat) & 7g Real Bacon Pieces
(These are the real version of Bacon Bits which you'll find in the Salad Dressing aisle) &
give this a quick scramble until the Eggs are fully cooked!
Now we build! Take your cooked Turkey Sausage and spread it out evenly on your
Quesadilla on top of the cheese. Next take your Egg, Bacon, & Pepper filling and spread
it evenly on top of your Sausage. Finally take the other half of your Cheese and lay it on
top of your Eggs.
Once your Quesadilla is built go ahead and fold it over. Press down on it to spread out
the fillings and to make sure everything cooks evenly!
Now we'll just Pre-Heat our Skillet to a Medium/Low Heat and hit it with a light coating of
Non-Stick Spray. Now just sit your Quesadilla down in the Skillet and cook for 5-6
Minutes each side until the Cheese is melted and the outside of your Tortilla has a
golden brown color!
And BOOM! You now have an Anabolic Breakfast Quesadilla that is incredible at any time
of day! Feel free to add some Salsa or Sugar Free BBQ Sauce to this if you want to
further ramp up that flavor!
41
CHOCOLATE FRENCH TOAST

Sugar Free Maple Syrup 60g Protein: 39g
Sugar Free Choc. Syrup 30g Carbohydrates: 70g
DIRECTIONS:
Anabolic French Toast is a staple breakfast for me & I must say with the addition of
Chocolate we've really created something even more magical! Let's get started...
First thing we'll do is grab a Large Mixing Bowl and add in our 276g Liquid Egg
Whites, 30g Sugar Free Chocolate Syrup, & 3g Zero Calorie Sweetener. Whisk these
together thoroughly until everything is combined!
Now we'll take 4 Slices of Plain White Bread (I use Nature's Own Butter Bread which
is 60 Calories a Slice) and dip each slice down in our Egg Whites until it soaks up a
good amount of our mixture. Do this until all of your pieces of bread are soaked in
Egg Whites. If you have a little liquid left over in your bowl it's fine!
Now we'll Pre-Heat a Large Skillet to Medium Heat and place all four of our pieces of
Bread down in. Don't forger to hit your pan with a light coating of Non-Stick spray!
We will fry for 3-4 Minutes before flipping and frying for an additional 3-4 Minutes.
If you have extra Egg Whites left over in your bowl you can pour them on top of
your Bread as it's frying and let each piece soak up the remaining wash.
While the French Toast is cooking we will create our own Chocolate Maple Syrup!
Grab a measuring cup or small bowl and weigh out your 14g Sugar Free Chocolate
Chips (I use Lily's Dark Chocolate Baking Chips). Toss these in the Microwave on
high for 60-90 Seconds until your Chocolate has softened. Now weigh out your 60g
of Sugar Free Maple Syrup in the same bowl with your Chocolate Chips. Use a
spoon and mix these together until your Chocolate is fully mixed in with your Maple
Syrup!
And finally just take your syrup and pour it on top of your French Toast! Feel Free to
add more Sugar Free Maple Syrup if you'd like since it'll have a minimal impact on
the overall calories.
And BOOM! You now have Anabolic Chocolate French Toast that is incrediblely
delicous and filling! If you're tired of regular old French Toast and want to step your
breakfast up a notch then give this recipe a try! I guarantee you won't be
disappointed!
42
BREAKFAST CRUNCHWRAP
Low Cal High Fiber Tortilla 1 Calories: 356
Baked Tostada 1 Fat: 6g
Turkey Bacon 15g Carbohydrates: 32g
Fat Free Cheddar Cheese 56g Fiber: 14g
Green Onion 5g
Pico De Gallo 14g
DIRECTIONS:
The first thing we'll do is lay our Low Calorie High Fiber Tortilla out on a flat
surface. In the middle of your Tortilla lay out your 56g Fat Free Cheddar
Cheese. On top of your cheese place your 5g Green Onion & 14g Pico De
Gallo.
Now we'll get our Bacon ready! Pre-Heat your Oven to 400 Degrees & let
your 15g Turkey Bacon cook for 7-8 Minutes or until crispy!
Weigh out your 92g Egg Beaters in a small bowl & add your preferred
seasonings to it. I keep it simple with a dash of both Salt & Pepper! Give
these a quick scramble in a skillet set to Medium Heat!
Once your eggs are finished add them to the middle of your Tortilla. After
your Bacon is finished cooking cut it up into smaller pieces and add those to
the middle of your Tortilla as well!
Now we'll take the Baked Tostada and lay it on top of the Eggs & Bacon. This
will create a seal so none of our ingredients fall out while cooking! What we'll
do now is fold our tortilla up over onto the tostada. This can be tricky the first
time so I recommend watching my YouTube video on it but basically you'll
start with one side and fold it up onto the Tostada. From there you'll make
one fold at a time around the outside until the Crunchwrap is sealed up.
Now we cook! Holding the seams tightly place your Crunchwrap seam side
down on a Skillet set to Medium Heat. Let it toast for 3-5 Minutes until the
Seams are cooked and locked into place. Once this occurs flip the
Crunchwrap over & let it cook an additional 3-5 Minutes!
And BOOM! We now have an Anabolic Breakfast Crunchwrap that will change
the way you think about your morning routine! This thing is not only loaded
down with flavor but it'll keep you full for hours!
43
FRENCH TOAST SAUSAGE ROLL UPS
White Bread Slices 6 Calories: 546
Turkey Sausage Links 6 Fat: 18g
Egg Beaters/Egg Whites 92g Protein: 44g
Cinnamon 1g Carbohydrates: 52g
DIRECTIONS:
Everything you LOVE about Anabolic French Toast except we stuff it
with sausage! Let's get started...
First thing we'll do is lay out our 6 Slices of White Bread. The bread
I use is Nature's Own & It's 60 Calories a slice. Use a knife & cut
the crust off of every piece. Once your pieces are crustless use
your hand and press down on each piece until it's flat.
Now in a Large Mixing Bowl go ahead & add in your 92g Egg
Beaters/Egg Whites, 1g Cinnamon, & 1g Zero Calorie Sweetener.
Whisk these together until fully combined!
Next we'll get our Turkey Sausage Links ready! I use Jimmy Dean's
Heat & Serve Turkey Sausage Links which are Frozen. Lay your 6
Sausage Links on a small plate & microwave for 60-90 Seconds or
until they're thawed & heated up!
Now we'll place each Turkey Sausage at one end of our flattened
white bread & roll it up! Once it's rolled hold it by the seal & dip it
into your Egg Wash until it's fully coated. Next you'll just throw it in
a Pre-Heated skillet set to Medium Heat seam side down. Repeat
these steps until all of your Sausage Roll Ups are in the Skillet!
After a couple of minutes your Seal should be crispy and you no
longer have to worry about your Roll Up falling apart. Keep flipping
and rotating your Roll Ups until all sides are browned and cooked!
And BOOM! You now have Anabolic French Toast Sausage Roll Ups
that are incredible. Top with Sugar Free Maple Syrup to seal the
deal!
44
LEAN BODY OATMEAL

Old Fashioned Oatmeal 40g Calories: 272
Chocolate Whey Protein 31g Fat: 4g
Cinnamon 1g Fiber: 4g
DIRECTIONS:
This is my FAVORITE breakfast recipe if my goal is to
keep things simple & filling! This simple
combination of ingredients really does create an
amazing meal so don't sleep on it! Let's get
started...
First thing we'll do is get our Oatmeal ready! Weigh
out your 40g Old Fashioned Oatmeal and add just
enough water to it so the water level is slighly above
the Oatmeal. Pop this in the microwave for 2-3
Minutes!
Once your Oatmeal is cooked toss in your 31g
Chocolate Whey Protein Powder, 30g Sugar Free
Maple Syrup, 3g Zero Calorie Sweetener, & 1g
Cinnamon! Mix these together with a spoon until
you have a creamy consistency throughout!
And BOOM! You now have Lean Body Oatmeal that
is the perfect breakfast! This is literally a life-saver
for me if I'm in a hurry or if I need to prep out some
easy meals to take on the road!
45
STARBUCKS EGG BITES

Egg Whites/Egg Beaters 368g Calories: 362
Green Onions 14g Fat: 6g
Real Bacon Pieces 28g Protein: 70g
Salt 1g Fiber: 0g
Pepper 1g
DIRECTIONS:
This is the more Anabolic & far less expensive version of Starbucks Egg
Bites that you can make in the comfort of your home! Easy, Delicious, &
Highly Customizable! Let's do this...
Before we get started I'll outline two things you need for this recipe. First
you'll need an Instant Pot or Pressure Cooker! I use a Ninja Foodi Deluxe &
it's one of the best kitchen gadgets I own! Secondly you'll need an Egg Bite
Mold that will work with your Instant Pot! Just search "Egg Bite Mold" on
Amazon and you'll find them for as cheap as $8! If you have those two
things you'll be eating good in no time!
First off we'll grab a Large Mixing Bowl and toss in our 368g Liquid Egg
Whites/Egg Beaters, 14g Green Onions, 28g Real Bacon Pieces/Bacon Bits,
56g Fat Free Cheddar Cheese, 1g Salt, & 1g Pepper. Stir these together
with a spoon!
Now just spoon your Egg White Mixture into each of your Egg Bite Molds
until your tray is fully filled up! Make sure you spray each mold with Non-
Stick Spray to ensure nothing sticks! Once finished snap the lid on your
tray!
Now we'll pour around 224g Water (1 Cup) in the bottom of our Pressure
Cooker & place our Egg Bite Tray down in the bottom. I purchased a
Silicone Sling for my tray which makes placing it in & removing it way easier!
Now just Pressure Cook on High for 9-12 Minutes! Once finished let the
steam naturally release for 6 Minutes before turning the knob to the Vent
Position & removing the lid. Pry each Egg Bite out with a fork or spoon!
And BOOM! You now have Anabolic Starbucks Egg Bites that are delicious
& incredibly easy on the wallet! Feel free to add other ingredients to this if
you want to further customize these to your liking!
46
CHEESY BREAKFAST TOAST

Egg Whites/Egg Beaters 138g Fat: 2g
Fat Free Cheddar 56g Protein: 39g
White Mushrooms 28g Carbohydrates: 33g
Pico De Gallo 28g
DIRECTIONS:
This is the classic Eggs & Toast breakfast but tweaked to be
Anabolic! Simple & ready in a matter of minutes! Let's do
this...
First thing we'll do is take our two slices of White Bread & toss
them in the Toaster! The bread I use is Nature's Own Butter
Bread & it's 60 Calories a slice! Once your bread is toasted
place it on a plate & spray it with Zero Calorie Butter Spray to
add a nice flavor!
Now we'll get our Egg Scramble ready to go! In a Large Mixing
Bowl toss in your 138g Egg Beaters/Egg Whites, 56g Fat Free
Cheddar Cheese, 28g White Mushrooms, & 14g Green Onions!
Stir everything together with a spoon!
Now Pre-Heat a Skillet to Medium Heat & hit it with Non-Stick
Spray! Once your Skillet is pre-heated toss in your Egg Mixture
& give it a quick scramble! This will only take 45-60 Seconds in
total so keep stirring until it's ready to go! Once finished
spread your Egg Scramble evenly on top of your toast!
Finally we'll take our 28g Pico De Gallo & place it on top of our
Eggs!
And BOOM! We now have a stupid simple & delicious Anabolic
Breakfast! Feel free to toss peppers, onions, or any other
vegetables in with your eggs to customize this to your liking!
47
MEAL PREP BREAKFAST BURRITOS
Low Cal High Fiber Tortilla 1 Wrap Calories: 210
Cooked Turkey Bacon 12g Protein: 29g
Fat Free Cheddar 28g Carbohydrates: 19g
Mild Salsa 30g Fiber: 12g
DIRECTIONS:
These Breakfast Burritos are incredibly easy to whip up & cook in bulk
for the entire week! All you'll do is multiply the above ingredients out by
the number of days you want to prep in advance! Let's do this...
First thing we'll do is lay out our Low Calorie High Fiber Tortillas! I use La
Banderita Carb Lean Tortillas which are great but feel free to use
whatever brand you prefer!
Now with the tortillas laid out we'll scramble our Eggs! Weigh out your
Egg Beaters in a bowl and add any seasonings you like, for me simply
adding Salt & Pepper does the trick! Scramble all of your Egg Beaters &
put them on a plate as you finish.
Now you'll evenly split all of your egg beaters between the amount of
burritos you're making! Once each burrito has Eggs you'll now add 28g
of Fat Free Cheddar Cheese to each one!
Now we'll add our Turkey Bacon! I buy mine Pre-Cooked at the grocery
and it makes this recipe much simpler to throw together! Break your
Bacon up into small pieces & place 12g in each wrap! Finally we'll add
30g of Mild Salsa to each burrito!
Now we'll fold all of our burritos up! Once they're folded we'll Pre-Heat a
Skillet to Medium Heat & lay as many burritos as you can fit Seam Side
Down in your Skillet for 3-5 Minutes! This will allow that seam to lock
into place so you don't have to worry about anything spilling out or
unfolding. Flip your Burrito & grill the top side as well to add some nice
color! Grill all of your burritos until the top & bottoms are crispy!
And BOOM! You now have multiple Burritos that are easily re-heatable
and perfect for grab & go! Freeze any extras past 5 days & place in the
fridge the night before you want it!
48
STEAK, EGG, & CHEESE BAGEL

210 Calorie Bagel 1 Calories: 595
Flank Steak 168g Fat: 15g
Fat Free American Cheese 2 Slices Carbohydrates: 51g
Diced White Onions 28g Fiber: 1g
Worcestershire Sauce 10g
DIRECTIONS:
We're taking the classic McDonald's Breakfast Sandwich & making it fit our diets! In
my opinion this is the perfect breakfast! Let's do this...
First thing we'll do is get our Steak ready! I recommend using Flank Steak for this
recipe since it's one of the leanest cuts of red meat you can buy! Start by trimming
your Steak into a circular patty that will fit your bagel. Trim it down until it weighs
168g!
Next we'll toss our Steak on a cutting board and add our seasonings! I like to
sprinkle a little Black Pepper & Garlic Powder on each side & pat it in. That's my
preference but use whatever seasonings you'd like! Next we'll weigh out our 10g
Worcestershire Sauce & pour a little on each side of our Steak & rub it in. Do this
until your Steak is fully seasoned!
Now, when it comes to cooking our Steak there's a few ways to do this! You can
always Fry it in a Skillet which most people will be able to do! Personally I like to grill
it on my Phillips Tabletop Indoor Grill which makes it come out incredible. We'll grill
our Steak for roughly 6-8 Minutes each side or until it reaches your desired level of
doneness. Once it reaches 145 Degrees internal temperature you'll know you're
good to go!
While the Steak is cooking we'll get the rest of our ingredients ready! We'll grab a
Large White Onion & dice it up until we have 28g! Pre-Heat a Skillet to Medium Heat
& toss in your Onions and let them soften! Now take your 92g of Egg Beaters & toss
them in a small skillet and make a tiny omelette that will fit your Sandwich! You can
buy specialty skillets for this which I highly recommend! Next, grab your 210 Calorie
Bagel (I use Lender's Brand) & pop it in the toaster until it's crispy!
Now we build! Lay down your bottom bagel & place a slice of Fat Free American
Cheese on top. Follow that up with your Steak! On top of the Steak place your
sauteed Onions! Finally, add your Egg & place your cheese on top! Put the top half
of your bagel on & you're in business!
And BOOM! You now have my all time favorite Breakfast Sandwich ready to go! I
guarantee you'll enjoy every last bite!
49
BACON EGG & CHEESE MEAL PREP
Large Eggs 6 Calories: 901
Real Bacon Pieces 28g Carbohydrates: 8g
Unsweet. Almond Milk 120g Fiber: 0g
DIRECTIONS:
This is an easy & delicious way to Meal Prep out your Breakfast for the
entire week! If split into 5 Meals each one would come out to 181
Calories with 7.5g Fat 27g Protein & 1.5g Carbs. That's a perfect low
calorie high protein breakfast! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & crack our 6 Large Eggs
down inside. Add a dash of Salt & Pepper to this. Now we'll grab a Whisk
& beat all of our eggs until all the yolks are fully mixed with the whites.
Now what we'll do is add our 120g Unsweetened Almond Milk & 460g
Egg Beaters down in the bowl with our Eggs. Whisk these all together as
well!
Next we'll grab an Oven Safe Baking Dish & hit it with Non-Stick Spray.
Pour your Egg Mixture down inside. Now we'll toss this in the oven at
375 Degrees for 30 Minutes! Once the time has elapsed go ahead and
pull your dish out of the oven. You'll notice the Eggs aren't quite set yet
in the middle but for the most part we're just about done. Now we'll
grab our 112g Fat Free Cheddar Cheese & 28g Real Bacon Pieces &
sprinkle them on top of the Eggs.
Now that our Bacon, Egg, & Cheese Omelette is fully built we'll toss it
back in the oven at 375 Degrees for about 12-15 Minutes! If the time
elapses and you notice the eggs aren't set yet (still watery in the middle)
just toss it back in for a little longer until everything is set. Once finished
pull out of the oven & portion into Meal Prep Containers!
And BOOM! You now have an easy low calorie high protein Breakfast
that is perfect for those with busy mornings. Feel free to add additional
Vegetables into your egg mixture to change up the flavor & ramp up the
volume!
50
ANABOLIC PANCAKE CEREAL

Baking Powder 2g
Unsweet. Almond Milk 240g
DIRECTIONS:
This recipe is not only easy BUT it's incredibly delicious & a totally
unique way to have a healthy high protein breakfast! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 27g Instant
Pancake/Waffle Mix, 31g Vanilla Whey Protein, 92g Egg Beaters/Egg
Whites, 170g Fat Free Greek Yogurt, 2g Zero Calorie Sweetener, & 2g
Baking Powder! Once it's all in there grab a whisk & mix everything
together until it's a smooth consistency!
Now that we have our Pancake Batter we need to make this whole
process much easier so here's what I recommend: at your local
Grocery or on Amazon grab a large sized ketchup or mustard
dispenser bottle. We can pour our batter down inside of this & it'll
make creating our pancakes much easier due to the thin nozzle at the
end! Alternatively you can always just use a spoon and do the next
step carefully.
It's officially time to make our Pancake Cereal! What we'll do is Pre-
Heat a Large Skillet to Medium Heat & slowly create a bunch of little
circles with our batter. We're essentially making 10-15 Mini Pancakes
at a time as opposed to a few larger ones! Let each side cook for
roughly 2-3 Minutes before flipping! Once you have a golden brown
exterior on each mini pancake you'll know your good to go!
Once all your Pancakes are cooked place them in a bowl & pour in
240g Unsweetened Almond Milk! Feel Free to add Sugar Free Maple
Syrup to this as well to really kick it up a notch!
51
HONG KONG EGG SAMMY

Large Eggs 2 Fat: 20g
Flank Steak 56g Protein: 28g
Extra Virgin Oil 3g Carbohydrates: 27g
Evaporated Milk 15g Fiber: 0g
Corn Starch 3g
Low Sodium Soy Sauce 15g
DIRECTIONS:
This is THE BEST Egg Sandwich you'll ever have in your life! Easy to throw together & a
truly magical experience! Let's get started...
First thing we'll do is grab 2 Slices of 60 Calorie Plain White Bread & cut off the crust.
Now we'll spray both sides of each piece with Zero Calorie Butter Spray & pop them in
the Toaster until toasted! Once finished sit the bread off to the side.
Next, we'll get our Eggs ready! In a small bowl pour in your 3g Corn Starch & 15g
Water. Stir these together until fully mixed and set off to the side. Grab another bowl
& toss in 2 Large Eggs, 3g Extra Virgin Olive Oil, 15g Evaporated Milk (Regular Milk
Works Too), & a dash of both Salt & Pepper. Now, pour your Corn Starch Mix in with
the Eggs. Stir everything together with a spoon until everything is fully mixed!
Now, we'll take our Flank Steak & cut it up into little tiny pieces about the size of a
Penny! The Thinner/Smaller these are the better! Weigh your Steak out to 56g & toss it
in a small bowl. Pour your 15g Low Sodium Soy Sauce in with the Steak & mix it by
hand until all of your Steak is marinated. Sit this off to the side!
Now we cook! Grab a Large Skillet & spray it with Non-Stick Spray. Turn the heat up to
High & wait until you start to see smoke from the oil. Once that happens turn off the
Heat & pour your Eggs down inside. Use a Spatula & scrape the bottom of the Pan &
push the Eggs into a pile. Tilt the Pan so any excess liquid comes into contact with the
heat & continue scraping & piling the Eggs. Once you have no more liquid left & the
Eggs are piled up let them sit for a couple minutes before placing on a plate.
Place your Pan back on the Skillet & set the heat to High. Fry your Steak for a couple
minutes until it's cooked through!
Now we build! Place a piece of your Toasted Bread down & layer the bottom with
about 75% of your Steak. Lay your Egg down on the Steak & place the rest of your
Steak on top of the Egg before putting on the final piece of bread! Serve immediately!
And BOOM! You now have THE BEST Egg Sandwich right in the palm of your hands!
You seriously won't believe how amazing this is!
52
BREAKFAST TACOS
70 Calorie Corn Tortillas 3 Calories: 448
Turkey Sausage 84g Fat: 8g
Salsa 84g Fiber: 6g
Unsweetened Almond Milk 30g
Cayenne Hot Sauce Dash
Salt & Pepper Dash
DIRECTIONS:
This recipe yields three Breakfast Tacos that are insanely delicious & perfect for
any diet! Feel free to divide/multiply the ingredients if you want to scale the
recipe up or down! Let's get started...
First thing we'll do is grab a small bowl & pour in our 138g Egg Beaters, 30g
Unsweetened Almond Milk, & a dash of both Salt & Pepper. Whisk these
together until smooth!
Now, we'll grab two Large Skillets & Pre-Heat them both to High Heat! In one
Skillet we'll be getting our Corn Tortillas ready & in the other we'll be scrambling
our Sausage & Eggs. For the Tortillas you'll spray the Skillet with Non-Stick
Spray & let them fry for 45-60 Seconds each side! Once the Tortillas are done
grab your 42g Fat Free Cheddar Cheese & spread it evenly in the middle of
each one.
In the other Skillet we'll toss in our 84g Turkey Sausage & fry it until it's
browned. Once finished, place the Sausage on a plate & set off to the side.
Now, in the same Skillet we'll toss in our Eggs & scramble until they're fluffy.
Right when they come together dump your Sausage in & scramble until
combined.
Next, we'll take our Sausage & Egg Scramble & evenly split it amongst all three
tacos. After that we'll take our Cayenne Hot Sauce & sprinkle a little bit on each
Taco. Lastly, we'll take our 84g Salsa & split it evenly amongst the tacos. Once
all of your tacos are assembled serve immediately!
And BOOM! We now have Breakfast Tacos that are delicous, high in protein, &
most importantly EASY to whip up! Feel free to add in some Peppers, Onions,
or other Veggies to really customize these to your liking!
53
MEAL PREP SANDWICHES

Turkey Sausage 560g Fat: 8g
Fat Free American Cheese 10 Carbohydrates: 19g
Fiber: 1g
DIRECTIONS:
This recipe makes 10 Breakfast Sandwiches that are perfect for Meal Prep!
This is extremely simple & delicious! Let's get started...
First we'll Pre-Heat our Oven to 400 Degrees! Next, we'll grab a Large
Baking Sheet & place our 10 100 Calorie Biscuits on it. I use Pillsbury
Butter Tastin' Biscuits in the small container, they're the best bang for your
calorie buck! Pop the tray in the Oven for 8 Minutes! Once finished
remove & set off to the side.
Next, we'll take our 140g Canadian Bacon & toss it in the Skillet to fry on
Medium Heat for a couple Minutes each side! The Canadian Bacon I buy
comes in circles that are perfect for these sandwiches, so it ends up being
10 14g circles in total! Once the Canadian Bacon is finished, set it off to the
side.
Now, we'll take our 560g Turkey Sausage & split it up into 10 evenly sized
balls. Wet your hands & form each one into a Patty! Pre-Heat two Large
Skillets to Medium Heat & fry your Turkey Sausage for roughly 4-5 Minutes
each side! Once they're about finished go ahead & take your 10 Slices of
Fat Free American Cheese & place them on top of each patty. I like to fold
all the corners in on each slice of Cheese to make it fit the Patties better!
Now it's time to build! Take all of your Biscuits & split them in half so you
have a top & bottom bun. Place your Turkey Sausage Patties down on each
Biscuit & then place your Canadian Bacon on top of the Patties. Now, just
place your Biscuit Tops on & you're good to go!
Grab some Plastic Wrap & wrap each Sandwich up! Place them in the
Freezer & the night before you want to eat them just pull them out & place
in the fridge. They'll be thawed by morning & all they'll need is around 60
Seconds in the microwave!
54
BLUEBERRY WAFFLES
Blueberries 70g Fiber: 4g
Baking Powder 2g
DIRECTIONS:
One of the best Protein Waffle Recipes you'll ever lay your taste
buds on! Loaded down with delicious Blueberries & packed
with enough Protein to fuel you all morning! Let's do this...
First thing we'll do is grab a Large Mixing Bowl & toss in 27g
Instant Pancake Mix, 31g Vanilla Whey Protein, 170g Fat Free
Greek Yogurt, 92g Egg Beaters/Egg Whites, 3g Zero Calorie
Sweetener, & 2g Baking Powder! Mix everything together with a
spoon until it's smooth!
Now, we'll fold the Blueberries in! Take your 70g Blueberries &
toss them down into the Mixing Bowl. Give everything a quick
stir until the Blueberries are incorporated!
Once your Waffle Batter is fully mixed we'll grab a Waffle Griddle
& Pre-Heat it to Medium-High Heat! Spoon your Batter down
inside the griddle & let your Waffle cook for roughly 2-3 Minutes!
This recipe will yield 2 Large Belgian Waffles!
Once finished, just top your Waffles with Sugar Free Maple
Syrup & you'll be good to go!
BOOM! We now have Anabolic Blueberry Waffles that are not
only delicious but perfect for your diet! Feel free to Meal Prep
these a few days in advance as they reheat exceptionally well!
55
CHURRO WAFFLES
Sugar Free Cake Mix 45g Calories: 431
Vanilla Protein 31g Fat: 3g
Egg Beaters 92g Carbohydrates: 48g
Diet Soda 20g
Swerve Sweetener 50g
Cinnamon 2g
DIRECTIONS:
It's official: I've made the best tasting protein packed waffles on the
internet! This recipe makes 4 Waffles in total with each one containing
104 Calories .5g Fat 13g Protein 12g Carbs 0g Fiber. Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 45g Sugar
Free Yellow Cake Mix, 31g Vanilla Whey Protein, 170g Fat Free Vanilla
Greek Yogurt, 92g Egg Beaters, 1g Baking Powder, & 20g Diet Soda!
The Diet Soda will make these Waffles super soft & won't affect flavor
at all so use whatever you'd like OR you can skip this step altogether!
Mix everything together with a spoon until you have a smooth batter!
Now, in a small bowl we'll weigh out 50g Granulated Swerve Zero
Calorie Sweetener & 2g Ground Cinnamon. Mix these together!
Next, we'll Pre-Heat a Waffle Griddle & pour our batter down inside!
Use a spoon & spread it edge to edge. Close the waffle maker & let
the waffles cook for roughly 2-3 Minutes! Once the waffles have taken
shape & are almost done sprinkle half of your Cinnamon Sugar on top
& close the lid letting the waffles cook for 60 more seconds. Once
finished, remove from the Waffle Maker, cut into your individual waffles,
& sprinkle the rest of your Cinnamon Sugar on top!
And BOOM! We now have delicous High Protein Waffles that are sure
to make your morning 100x Better! Pour some Sugar Free Maple
Syrup on top to really make this a delicacy!
56
Anytime
RECIPES
57
ANABOLIC DEEP DISH PIZZA

White Flour 120g Calories: 826
Fat Free Cheese 112g Fat: 10g
Low Calorie Pasta Sauce 224g Protein: 68g
Turkey Pepperoni 60g Carbohydrates: 116g
Active Dry Yeast 1 Pack Fiber: 6g
DIRECTIONS:
This is my FAVORITE pizza recipe hands down. Want the closest thing you can get to a
"dirty" pizza without all the calories? This is the one you want!
First thing you want to do is grab a powerful blender or food processor to make your
dough with. I've never tried this by hand but I can't imagine it'd go well.
Take 90g of your white flour & your pack of active dry yeast and dump into your
blender. You can also add a little bit of salt and/or oregano to this if you'd like to add a
little more flavor but this isn't necessary.
Blend all of these ingredients until they're incorporated together. Next we need to
add some water to this and we need it to be warm but not boiling. Ideally having it
between 110-125 degrees is the best bet but I normally just make sure my water is
warm but not painfully hot.
With our blender turned on we want to slowly pour our warm water in and let it
incorporate with our yeast & flour. The active dry yeast will only activate with warm
water.
At this point you should see your dough start to form. What we want to do now is add
the rest of our flour (30g) into the blender and blend it up. Once we do this you can
check your dough ball to see if it's the right consistency. If it's sticky to the touch then
add a little more flour to it and blend. If it's not quite a "dough" consistency then add
a tiny bit of water and keep blending. This is the tricky part but really easy once you
know what you're looking for.
At this point you should have a nice little dough ball. We want to throw this in a large
mixing bowl and cover with plastic wrap and let sit for about 40 minutes to let it rise.
Once our dough has risen we can now take it out of our bowl and place on a pizza
circle (or baking dish of preference) and roll out into our crust.
Next add your pasta sauce, cheese, & turkey pepperoni to the top of the pizza and
place in the oven at 400 degrees for 15-20 minutes depending on how well done you
like your crust.
Finally pull this bad boy out of the oven & enjoy! This has been a game changer for me
& once you learn to make your own dough I promise this will be a guilt free staple!
58
ANABOLIC PIZZA BURRITO

High Fiber Tortilla 1 Wrap Calories: 324
Turkey Pepperoni 30g Fat: 8g
Pizza Sauce 63g Protein: 36g
Fiber: 14g
DIRECTIONS:
Start by taking a small sheet of foil and
laying it out. This will be the cover for
your burrito. Make sure you spray it with
non-stick spray to save on hassle later.
Lay a tortilla out on your foil sheet and
place your cheese & pepperoni in the
middle.
Next add your sauce on top & roll the
burrito up. Once the burrito is rolled up
wrap your foil around it.
Place your burrito in the oven at 400
degrees for 20 minutes.
Remove from the oven and let cool for 3-
5 minutes. Enjoy this gooey & delicious
burrito!
59
ANABOLIC SKILLET NACHOS

Shredded Chicken Breast 112g Calories: 531
Small Corn Tortillas 6 Fat: 3g
Fat Free Cheese 112g Protein: 65g
Pico De Gallo 56g Carbohydrates: 61g
Seasoning Blend 9g
DIRECTIONS:
This recipe is wicked simple & I promise you, a plate of Nachos has never made you
feel more full & satisfied without the guilt! Let's do this...
First thing we need to do is get our Tortilla Chips ready! I buy Mission Extra Thin
Small Corn Tortillas at my local grocery as they seem to have the best Macros but
any comparable brand will work. Stack up 6 tortillas & use a sharp knife to make
one Vertical slice & one Horizontal slice on the whole stack. You'll be left with 24
Chips!
Heat a Skillet up to Medium Heat and hit it with Non-Stick Spray! Line it with your
Tortilla Chips and let them cook for 3-4 Minutes each side to firm up! You'll know
they're done when they become stiff and aren't flimsy.
Once your Chips are crispy and firmed up toss them in a Large Mixing Bowl & hit
them with a light coating of Non-Stick Spray to make them adhesive. Now we'll
season them a bit to ramp up the flavor! Personally I use 3g Garlic Powder, 2g Chili
Powder, 2g Cumin, & 2g Salt! Mix these up in a small bowl and toss your chips in
them until they have a nice coating on each one.
Next we'll grab a Small Oven Safe Skillet or Baking Dish & hit it with Non-Stick Spray!
Toss your Tortilla Chips in the Skillet and give them even space so the whole dish is
filled up!
Now we build! Take about 1/4 of your 112g Fat Free Cheese and make a layer on
bottom. Now take your 112g Shredded Chicken Breast (Shredded Chicken
Instructions are available in my BBQ Chicken Recipe) & layer it on top of your
Cheese. And finally lay down the rest of your Cheese on top of the Chicken until it's
mostly covered.
Now we'll wrap the Skillet in Aluminum Foil & toss it in the oven at 400 Degrees for
18-22 Minutes or until our Cheese has melted. Once finished top with your 14g
Green Onions & 56g Pico De Gallo!
And BOOM! You now have a delicious pile of Anabolic Nachos that will leave you
full, satisfied, & most importantly Anabolic!
60
GRILLED TURKEY MELT

Deli Turkey Breast 224g Calories: 418
Fiber: 3g
DIRECTIONS:
One of the easiest recipes you'll ever make! Ready in minutes &
perfect for Weekly Meal Prep! Let's go!
First thing you want to do is lay out your two slices of White Bread.
The bread I use is 130 Calories for two pieces so make sure you're
reading those nutrition labels!
Spray one side of each piece of bread with your Zero Calorie Butter
Spray until it's covered. Go ahead and flip both pieces over so the
butter side is down.
Lay down a piece of Fat Free American Cheese on each slice of
bread. Now, just weigh out your 224g of Deli Turkey Breast (I Use
Oscar Meyer Brand) and lay it down on your sandwich. Take the
other slice of bread and flip it over so the butter side is facing up
and sit it on top of your sandwich!
Now what you want to do is use a Double Sided Grill or Panini Press
to put the finishing touches on this sandwich! I have a George
Foreman Grill I bought on Amazon for really cheap and it's well
worth it for recipes like this!
Let your Grill pre-heat for a couple minutes and sit your Sandwich
down on it. Close the lid on top and press down on your sandwich
until it flattens out. Hold it in place and let your Sandwich cook for
2-3 Minutes!
And BOOM! You now have a delicious Grilled Turkey Melt that is
packed with Protein and delicious even when you eat it cold!
61
ANIMAL STYLE DOUBLE DOUBLE

130 Calorie Bun 1 Calories: 523
96% Lean Ground Beef 224g Fat: 11g
Diced White Onion 28g Carbohydrates: 42g
Pickle Chips 28g Fiber: 1g
Sweet Pickle Relish 15g
Fat Free Mayo 16g
Sugar Free Ketchup 16g
Fat Free Thousand Islands 18g
DIRECTIONS:
We'll start off by getting our Caramelized Onions ready! Pre-Heat a Skillet to
Medium-High heat & hit it with Non-Stick Spray! Toss your Onions down inside.
What we'll do is every 2-3 Minutes add in around 20g of Water & keep stirring! After
around 7-10 Minutes you'll notice they've turned a nice brown color & are ready to
go! Remove from heat and set off to the side!
Next we'll grab our 130 Calorie Bun & toss it in the oven at 400 Degrees for a couple
minutes! Once finished pull it out & place it in your skillet to toast for a few minutes!
Once finished set off to the side.
Now we'll get our Animal Style sauce ready! In a small bowl add in your 15g Sweet
Pickle Relish (I use No Sugar Added), 16g Fat Free Mayo, 16g Sugar Free Ketchup, &
18g Fat Free Thousand Islands Dressing! Mix all of these together with a spoon until
fully mixed! Have yourself a quick taste test and set off to the side!
Now we'll get our Burgers ready! Grab two 112g balls of 96% Lean Ground Beef &
patty them out until they're thin & the same size. Sprinkle both Salt & Pepper on
each side of your patties! Toss these in a Skillet set to Medium-High Heat! While
these are cooking take some Yellow Mustard & spread it on each of your Patties!
After 3-5 minutes you'll flip each patty and let the mustard side cook. Place a slice
of Fat Free American Cheese on top of each patty while your burgers finish up!
And now we build! Spread a generous portion of your Animal Style Sauce on your
bottom bun & follow it up with your 28g Pickle Chips! Next lay down both of your
Patties one on top of the other. Sprinkle your Caramelized Onions on top of your
top patty! Finally, spread the rest of your Animal Style Sauce on your Top Bun and
place it on top!
And BOOM! You now have one of the greatest Anabolic Burgers every created! All
you need is one bite and you'll be hooked!
62
ANABOLIC GRILLED CHEESE

Deli Chicken Breast 56g Protein: 25g
Light Miracle Whip 15g Carbohydrates: 32g
DIRECTIONS:
This is one of my FAVORITE ways to eat good while being
mindful of my time! We can have this thing finished in around 5
minutes! Let's do this...
First thing we'll do is lay out our two slices of 60 Calorie White
Bread & spread our 15g Light Miracle Whip on each piece.
Next, we'll grab our two slices of Fat Free American Cheese &
place those on top of the Miracle Whip.
Now, we'll grab our 56g Deli Chicken Breast & toss it in the
microwave for around 30 Seconds. Once finished, we'll rip it up
& spread it evenly on top of our Cheese. Go ahead and
combine the two pieces of bread to create our sandwich.
Pre-Heat a Skillet to Medium Heat & hit it with Non-Stick Spray.
Grab your bottle of Zero Calorie Butter Spray and spray it down
inside the Skillet. Place your Grilled Cheese down inside the
Skillet & spray the top of the sandwich with more Zero Calorie
Butter Spray.
What we'll do now is let the Grilled Cheese cook for around 2-3
Minutes on each side. Once the bread is toasted & the cheese
is melted you'll know it's ready to go!
And BOOM! We now have a quick & easy Anabolic Grilled
Cheese that not only tastes amazing but will fit right into your
diet!
63
CHEESY BISCUIT SLIDERS

100 Calorie Biscuit 1 Calories: 264
Fat Free American Cheese 1 Slice Protein: 31g
Fiber: 1g
DIRECTIONS:
Another super simple recipe that is incredibly delicious and easy to Meal
Prep for the week! Let's do this!
First thing you want to do is get your biscuit ready to go in the oven! I buy
the 100 Calorie Pillsbury Butter Tastin' Biscuits but this is personal
preference! As long as it's 100 Calories you'll be good to go! Toss your
biscuit in the oven at 400 Degrees for around 8-11 Minutes!
While your Biscuit is in the oven weigh out your 112g of 96% Lean Ground
Beef on a small plate or cutting board. I recommend seasoning with Salt,
Ground Mustard, Onion Powder, & Paprika to give the burger some smoky
flavor! Once seasoned form it up into a patty.
Once your Burger is ready to go just pre-heat a Skillet or Grill to a Medium-
High heat and cook for about 3-4 Minutes each side until it's cooked to your
liking!
Remove your Biscuit from the oven and split down the middle so you have a
top & bottom bun. Spray each half with some of your Zero Calorie Butter
Spray!
Now take your slice of Fat Free American Cheese and place it on the
underside of your top biscuit. It'll be larger than your biscuit so fold in the
corners & tuck them underneath.
Once your Patty is finished cooking you will place it on your Biscuit and put
the top bun on so the folded Cheese is touching the Hot Patty!
And BOOM! You now have a Cheesy Biscuit Slider that is absolutely
incredible, especially if you eat it fresh off the stove!
*NOTES* If making these for an entire week then any extras you have past
the 3 Day Mark I recommend Freezing. Remove from the freezer and place
in your fridge the night before you want to eat them so they'll be thawed and
ready to go!
64
BUFFALO CHICKEN DIP

Chicken Breast 224g Calories: 605
Fat Free Blue Cheese 56g Fat: 1g
Fat Free Cream Cheese 56g Fiber: 0g
Zero Calorie Buffalo Sauce 120g
Powdered Dry Ranch 8g
DIRECTIONS:
First thing we want to do is cook & shred our Chicken Breast. Feel free to use a Rotisserie
Chicken if you want to skip this step but I promise it's super easy to just do at home!
First you'll trim a large Chicken Breast to remove all the fat and gristle. You want this Breast
to weigh 224g when you're finished.
Go ahead and season your Chicken Breast with Salt & Pepper if you'd like although this isn't
required.
Once your Chicken Breast is trimmed and seasoned go ahead and sit it down in a pot and
add water until your entire Chicken Breast is covered with about an inch of water above it.
Go ahead and bring this to a Boil.
Once your Water is boiling you'll now reduce the heat to a Low Simmer and set a timer for
around 8-10 Minutes. You want the internal temperature to reach 165 Degrees to ensure it's
done so feel free to use a meat thermometer to double check!
Once your Chicken Breast is cooked all the way through go ahead and pull it off the stove and
out of the water. Set it on a surface to cool for a few minutes before shredding.
Once your Chicken has cooled you can now start shredding it! I personally just use my hands
and make quick work of it but feel free to toss it in a Stand Mixer or you can use the lauded
"Fork Method". Once your Chicken Breast has been shredded into little pieces toss it in a
large Mixing Bowl.
In this same Mixing Bowl throw in your Fat Free Blue Cheese Dressing, Fat Free Greek Yogurt,
Fat Free Cheddar Cheese, Fat Free Cream Cheese, Zero Calorie Buffalo Sauce (I Use Franks
Red Hot Buffalo), & your Powdered Ranch.
Once all of your Ingredients are in the bowl go ahead and mix everything together with a
whisk until it's all the same color and mixed thoroughly.
Transfer your Buffalo Chicken Dip to a Baking Dish & throw it in the Oven at 350 Degrees for
25 Minutes.
And BOOM!! You now have Anabolic Buffalo Chicken Dip that no one would ever realize is
actually good for you! Show up to the next party with this and do everyone a favor!
*NOTES* For the PERFECT chips that are low calorie just grab a Josephs Lavash Flat Bread
and cut it up into little squares. Bake for around 10 minutes at 350 Degrees and you're
golden!
65
ANABOLIC STROMBOLI
Fat Free Mozzarella 112g Fat: 4g
Turkey Pepperoni 30g Protein: 55g
Pizza Sauce 61g Carbohydrates: 86g
Instant Rise Yeast Packet 1 Fiber: 4g
Sugar 3g
Salt 2g
Garlic Powder 2g
DIRECTIONS:
First thing we'll do is get our Homemade Dough ready! In a Large Mixing Bowl we'll toss in 45g
of our White Flour, 1 Instant Rise Yeast Packet (I use Fleischmann's in the Blue Pack), 3g Sugar,
2g Salt, & 2g Garlic Powder. Mix all of these together with a spoon! In another small bowl
pour in your other 45g White Flour & sit off to the side.
Now we'll need to weigh out 61g of Water & make sure it's between 110-130 Degrees! I use a
food thermometer to double check. Once your water is the right temperature pour it into
your Large Mixing Bowl with the flour & seasonings. Stir everything together with a spoon!
Now you'll slowly pour in your other bowl of Flour & stir it into your dough. Do this until all of
your flour is fully incorporated! Once it gets difficult to mix with your spoon just use your
hands and knead the dough & work it to ensure you don't have any sticky dough spots in the
middle.
Once your dough ball is finished you'll just hit a bowl with Non-Stick Spray and sit your dough
down inside to rise! Cover with plastic wrap and let it sit for 30-60 Minutes! Once it doubles in
size and fluffs up you'll know you're good to go!
Once your dough has risen we'll pull it out and sit it in the middle of a piece of Parchment
Paper. Use a roller and roll this out into a rectangle. Once it's rolled out you'll take your 61g of
Pizza Sauce and spread it out on the dough. Leave about an inch of space around the edges!
On top of the sauce we'll lay down about half of our Fat Free Mozzarella Cheese! On top of the
cheese I like to add some Oregano & Crushed Red Peppers for seasonings but feel free to add
what you like! Now, on top of the Cheese evenly spread out your 30g of Turkey Pepperoni.
And finally we'll just spread the rest of our cheese out on top!
Now we fold! What we'll do is take the ends of our dough and pinch the 1 inch flap in and hold
it there. Now we'll take the edge closest to us & fold it over. Slowly roll the Stromboli up as
tight as possible!
Once it's rolled up we'll grab a sharp Knife & cut about 5-6 Slits in the top of the Stromboli to
let the heat out while it cooks. You can also brush Egg Beaters/Egg Whties over the top to
allow it to crisp up a little better! Transfer your parchment paper to a Baking Sheet!
Now we'll just place our Stromboli in the Oven at 400 Degrees for about 15-20 Minutes! Once
it's golden brown on top you'll know you're good to go!
66
CHICKEN CAESAR SALAD

Romaine Lettuce 255g Calories: 454
Chicken Breast 224g Fat: 10g
Hard Boiled Egg 1 Protein: 74g
Caesar Croutons 7g Fiber: 6g
Dijon Mustard 20g
Garlic Powder 1g
Onion Powder 1g
DIRECTIONS:
As of the time of me writing this I can confidently say that this is THE BEST
salad I've ever had in my life! Give it a shot & it could be yours as well!
Let's do this...
First thing we'll do is prepare our Homemade Dressing! This will cut way
down on all of those unnecessary calories while adding a ton of flavor! In a
Large Mixing Bowl toss in your 85g Plain Fat Free Greek Yogurt, 20g Dijon
Mustard, 1g Garlic Powder, 1g Onion Powder, & a dash of both Salt &
Pepper! Mix everything together with a spoon until thoroughly combined!
Now we'll take our 255g of Romaine Lettuce & pour it into our mixing bowl
along with the dressing. Use a spoon and stir everyting together until all of
your Salad is fully coated in our dressing! Once finished pour your salad in
whatever bowl you're eating out of!
Now we'll get our Chicken ready! Weigh out your 224g of Chicken Breast &
either grill it or give it a quick fry! I use a Phillips Tabletop Electric Grill for
my chicken & the finished product is perfect! Once finished place your
Chicken on top of your Salad.
Next we'll add our fixings! Start with 14g of Real Bacon Pieces & sprinkle
them on top of your Salad. Now grab a Hard Boiled Egg and dice it up into
smaller pieces & place those on your Salad. Finally, we'll weigh out our 7g
of Caesar Flavored Croutons and add those!
And BOOM! We now have an Anabolic Chicken Caesar Salad that is
restaurant quality without all those restaurant calories!
67
ANABOLIC CHILI CHEESE DOGS

100 Calorie Hot Dog Bun 1 Bun Calories: 324
Lean Beef Hot Dog 1 Dog Fat: 8g
96% Lean Ground Beef 84g Protein: 36g
Chili Seasoning Mix 9g Fiber: 1g
DIRECTIONS:
If you've been missing those classic Ball Park foods then I'm telling ya now:
this recipe might be your new favorite!! I like to make 2-3 at a time since
they're so good!
First thing we'll cover is our Hot Dogs & Buns. When it comes to Hot Dogs I
buy the Oscar Meyer Lean Beef Hot Dogs since they're the best bang for you
buck overall for flavor & calories. They're only 60 Calories a piece so if you
are swapping for a different brand just make sure you keep those calories in
check! As for Buns I use the cheapest brand I find at Wal Mart, but keep
calories in mind when swapping. The better you get at reading nutrition
labels the more Anabolic you'll be!
We'll start off by cooking our Hot Dogs! I have a little Mini Electric Grill I use
indoors but feel free to fry these, boil these, grill these or even microwave
them! Hot Dogs are already cooked so you don't have to worry about
undercooking.
Once your Hot Dogs are finished place them in your buns. Go ahead and
Pre-Heat a skillet to a Medium-High Heat and toss in your 84g Ground Beef!
Cook this until browned. If making multiple Chili Cheese Dogs just multiply
out your ingredients!
Once your beef is browned add in your 9g Chili Seasoning Mix (I buy packets
at my grocery that are similar to Taco Meat Seasoning) along with 40g of
water. Mix this up with your beef until thoroughly mixed. Let this sit and
simmer on low heat for a couple minutes until it thickens up!
Now all that's left to do is add your Chili to each of your Dogs. And finally, top
your Chili with your 28g Fat Free Cheddar Cheese!
And BOOM! You now have Anabolic Chili Cheese Dogs that will be a hit with
whoever eats them! I personally like to add Spicy Brown Mustard on top to
really seal the deal!
68
DEEP DISH MINI PIZZAS

Fat Free Mozzarella 56g Calories: 319
Fat Free Cheddar 56g Fat: 3g
Liquid Egg Whites 46g Protein: 52g
Fat Free Cream Cheese 56g Carbohydrates: 21g
Pizza Sauce 63g Fiber: 1g
Turkey Pepperoni 15g
Oregano 1g
Garlic Powder 1g
Crushed Red Peppers .5g
DIRECTIONS:
This recipe is PERFECT to meal prep for the whole week! If you want to make
multiple days worth of this one just multiply the ingredients out by the number of
days you want to make!
Starting off grab a Large Mixing Bowl and toss in your Fat Free Cheddar Cheese,
Liquid Egg Whites, Fat Free Cream Cheese, Oregano, Garlic Powder, & Crushed
Red Peppers. Add about 1g of Salt to this if you don't mind the sodium! Mix all of
these together until the Cream Cheese is smoothed out and you have a creamy
batter!
Now, I personally use Mini Foil Loaf Pans to portion these out since they come with
lids but use whatever oven safe baking dish you'd like! Spoon your batter into
your dish & flatten it out.
Now just toss your Pizza Crust in the oven at 350 Degrees for 20-25 Minutes!
Once you pull it out of the oven you'll notice that it has hardened and become
more of a crust like texture. It won't be quite done but don't worry, we have
another cooking cycle in the oven!
Now all you do is top it with your Pizza Sauce, Fat Free Mozzarella Cheese, &
Turkey Pepperoni! Feel free to add any Veggie toppings you'd like!
Once your Mini Deep Dish Pizza is fully built all it needs is about 15 Minutes in the
Oven at 350 Degrees!
And BOOM! You now have a delicious Pizza that is loaded with Protein & has an
amazing flavor! If you want a High Protein Pizza with none of the guilt then this is
definitely the recipe you're looking for!
*Notes* If making for multiple days just lid the others up and place in the
fridge/freezer! You can re-heat in the oven at 350 Degrees for about 15 Minutes
OR scoop it out onto a plate and give it a couple minutes in the microwave!
69
MEAL PREP SPAGHETTI

Shirataki Noodles 1120g Calories: 1813
Diced White Onion 170g Protein: 211g
Canned Peeled Tomatoes 794g Carbohydrates: 150g
Tomato Paste 340g Fiber: 10g
Dried Parsley Flakes 2g
Italian Seasoning 3g
Minced Garlic 5g
Red Pepper Flakes Dash
DIRECTIONS:
This Meal Prep recipe yields 5 Meals in total with each one containing 360
Calories 8g Fat 42g Protein 30g Carbs 2g Fiber! Let's get started...
The first thing we'll do is grab a Large Mixing Bowl & toss in our 28 oz. Can
(794g) San Marzano Peeled Tomatoes, Two 6 oz. Cans (340g) Tomato Paste,
34g Worcestershire Sauce, 10g Zero Calorie Sweetener, 2g Dried Parsley
Flakes, 3g Italian Seasoning, 5g Minced Garlic, 360g Water, & a Dash of Red
Pepper Flakes, & a dash of Kosher Salt! Now, we'll just pour our bowl down
into a Large Blender & blend on High for 2-3 Minutes!
Now, we'll take our 996g 96% Lean Ground Beef & 170g Diced White Onion
& toss in a Large Sauce Pan. Cook until browned! Once browned, go
ahead & pour your blended Pasta Sauce down inside. Bring to a Boil! Once
it's boiling reduce the heat to Medium & let this simmer with a lid on for
roughly 30-40 Minutes!
Now, we'll grab our 5 Packs (1120g) Shirataki Noodles & place them all in a
strainer. Rinse them off & then place in a Boiling Pot for roughly 3-5
Minutes! Once finished, drain them off & sort evenly into 5 different Meal
Prep Containers.
Once the Meat Sauce has finished evenly distribute it into each of your
Meal Prep Containers! These meals will last all 5 Days in the fridge! If you
want to freeze your extras just make sure you pull them out the night
before & place in the fridge so they'll be good to go for the next day!
70
CRISPY CHICKEN TAQUITOS

Extra Thin Corn Tortillas 6 Calories: 601
Shredded Chicken Breast 224g Fat: 5g
Salsa Verde 62g Protein: 77g
Canned Green Chiles 30g
Cumin 1g
DIRECTIONS:
We'll start this recipe off by getting our Chicken ready! The best way to do this
to get perfect Shredded Chicken is to toss it in a Pressure Cooker/Instant Pot. If
you don't have one of these you can always just boil your Chicken or cut it up
into smaller pieces before frying on a Skillet.
Trim a Chicken Breast until it reaches 224g in weight & set it down in your
Pressure Cooker. Add a cup of Water & Pressure Cook on High for 10 Minutes.
Let the heat naturally release for 5 Minutes before releasing pressure & pulling
out your breast. Use two forks and shred your Chicken up until it's good to go!
Now in a Large Mixing Bowl toss in your 224g Shredded Chicken Breast, 62g
Salsa Verde, 56g Fat Free Cheddar, 28g Fat Free Cream Cheese (Room
Temperature Preferably), 30g Canned Green Chiles, & 1g Cumin. Mix all of
these together with a spoon until all of your Chicken is fully coated & the Cream
Cheese is broken down.
Now we'll grab our 6 Extra Thin Corn Tortillas (I buy Mission Brand which is only
120 Calories for 3 Tortillas) & toss them in a Skillet on Medium Heat! Let these
cook for 2-3 Minutes each side until they firm up a little bit.
Now we build! Evenly spread your Chicken Mix amongst the 6 Tortillas! Keep it
to the middle of each Tortilla that way we have room to fold! Once each
Taquito is filled you'll just roll it up tightly and place it down inside your Air Fryer
seam side down.
Before cooking we'll hit the top of our Taquitos with a light coating of Non-Stick
Spray so they crisp up just how we want them! Air Fry on 400 Degrees for
roughly 5-8 Minutes! Once finished remove & serve!
Boom! We now have Anabolic Taquitos with double the protien of the originals
& with way less calories!
71
ANABOLIC BAGEL BITES

Self Rising Flour 60g Calories: 532
Fat Free Greek Yogurt 85g Fat: 4g
Fat Free Mozzarella 112g Protein: 56g
Kosher Salt 1g
Garlic Powder 1g
Oregano Dash
DIRECTIONS:
We took the classic Bagel Bites you'd buy at the grocery store and made them
Anabolic! The perfect late night snack! This recipe yields 4 Bagel Bites in total
with each one containing 133 Calories 1g Fat 14g Protein 17g Carbs 1g Fiber!
First thing we'll do is make our Protein Bagels from scratch! Grab a Large Mixing
Bowl & toss in your 60g Self Rising Flour, 85g Fat Free Greek Yogurt, 1g Kosher
Salt, 1g Garlic Powder, & a dash of Oregano! Mix these together until it starts to
get clumpy.
Now, we'll sprinkle some Self Rising Flour on a flat surface & place our dough on
it. Knead the dough for roughly 3-5 Minutes! Roll your dough up into a ball & cut
it in half down the middle. Take both halves of your dough and roll them out into
ropes. Now, just loop your rope around and press it into the other end until you
have a circle! Do this until you have two Bagels!
Now, we'll just toss these in the Air Fryer & brush the top of each bagel with Egg
Beaters. Air Fry at 300 Degrees for 12-15 Minutes! Once finished, pull them out
of the Air Fryer & cut them both in half.
Now we build! Take both your 15g Turkey Pepperoni & 112g Fat Free Mozzarella
& lay them out on a Cutting Board. Dice both up into small little pieces! Take
your 122g Pizza Sauce & spread it on all four of your bagel halves. Next, decorate
each one with your Cheese & Pepperoni!
Now, we'll just place these in the Oven on a High Broil for roughly 2-3 Minutes or
until the cheese is melted! Once finished, plate & serve!
And BOOM! We now have four Anabolic Bagel Bites that are sure to be a hit with
the whole family! Feel free to add additional toppings in order to customize these
to your preference!
72
THIN CRUST PEPPERONI PIZZA

Large Burrito Tortilla 1 Calories: 485
Oregano .5g Fiber: 2g
DIRECTIONS:
This is the perfect Thin Crust Pizza recipe! Not only is this
thing extremely simple to make but it's loaded down with 52g
of Protein! Let's do this...
First thing we'll do is grab a Large Oven Safe Skillet & hit it
with Non-Stick Spray! Grab your Large Burrito Tortilla (I Use
Mission Brand) & place it down inside. Place your Skillet on
the stove & set the heat to Medium! We'll let this cook for 4-
6 Minutes or until the bottom of our Tortilla is crispy! In the
meantime if your ingredients are ready we can build our
pizza right inside the skillet!
While our Tortilla is heating up we'll add our 61g of Pizza
Sauce (Store Brand versions tend to have the lowest
calories), followed up by our 112g Fat Free Mozzarella
Cheese, & finally topped off with our 30g of Turkey
Pepperoni!
Once the bottom of your Tortilla is crispy & your pizza is fully
built we'll go ahead & throw it in the Oven at 350 Degrees for
7-10 Minutes or until the cheese is melted. Once you pull it
out of the oven go ahead and top with Oregano & any other
seasonings you'd like!
And BOOM! We now have a Thin Crust Pepperoni Pizza that
is delicious, filling, & sure to satisfy those pizza cravings!
73
THIN CRUST BBQ CHICKEN PIZZA
Joseph's Lavash Flatbread 1 Piece Calories: 444
Sugar Free BBQ Sauce 120g Fat: 4g
Chicken Breast 168g Carbohydrates: 30g
Fiber: 4g
DIRECTIONS:
Grab a large baking sheet and lay a piece of foil down
on it & spray with a light coating of non-stick spray.
Lay your flatbread out on the pan and flatten any
creases or bumps you may find.
Add your BBQ sauce on top and spread evenly across
the flatbread while leaving room for crust on the
outside.
Add your fat free cheese & spread as evenly as
possible.
Next we add our cooked chicken breast to the pizza
and try to make it look as pretty as possible for the
gram!
Pre-heat your oven to 350 degrees and cook the pizza
anywhere from 8-13 minutes. Cook time can vary
depending on whether you want a crispier or softer
crust.
Pull out of the oven, cut into slices, & enjoy this delicacy!
*NOTES* You can throw the flatbread in the oven for 5
minutes or so at 350 degrees before adding topping if
you want a real crispy crust!
74
PHILLY CHEESESTEAK SLIDERS
96% Lean Ground Beef 896g Calories: 2980
White Dinner Rolls 20 Fat: 60g
Zero Calorie Butter Spray 1 Bottle Protein: 360g
Reduced Fat Pepperjack 189g Fiber: 16g
DIRECTIONS:
Don't let the calories fool you on this recipe! It's a game changer for a
party or event. We make 20 of these sandwiches so there are plenty to go
around!
First we want to take our dinner rolls and split them in half so we have a
top & bottom bun for our sandwiches. You can use a knife for this but a
clever pair of hands also works. Once we do this we spray a large baking
dish with non-stick spray and place just the bottom buns down in the pan.
Next we spray the buns with a zero calorie butter spray. I personally use I
Can't Believe It's Not Butter Spray and it works great! Get an even coating
of spray across all of our buns.
Next we take the entire bag of fat free mozzarella cheese and lay it down
on our buns. Spread it evenly to ensure cheesy goodness in every
sandwich!
Now we want to cook our ground beef & place it on top of the cheese in
our pan. You can season the beef if you'd like but this is not necessary.
Next we add our reduced fat pepperjack slices on top of the beef we just
laid down. I personally use a whole 10 pack of Sargento for this but any
reduced fat brand will work!
Now we spray the underside of each of our top buns and sit them on top.
We now have our sandwiches created and looking pretty so it's time to
throw them in the oven for around 30 minutes at 350 degrees! You can
take them out of the oven at 20 minutes to add more butter spray to the
top if you'd like for an added flavor burst before putting back in!
And here we go!! We have a big high protein tray of Philly Cheesesteak
Sliders that everyone is going to love! Make sure you have a spatula ready
to dole out this sweet goodness!
75
ANABOLIC PIZZA SUB

190 Calorie Sub Roll 1 Calories: 447
Low Calorie Marinara 63g Carbohydrates: 44g
Oregano 1g Fiber: 2g
DIRECTIONS:
This recipe is not only delicious but extremely easy to Meal Prep
for the entire week! Simple, Tasty, & Anabolic! Let's do this!
First thing you want to do is split your 190 Calorie Sub Roll &
open it face up! If you can't find 190 Calorie Sub Rolls just get
as close as you can in calories and you'll be just fine!
Spread your 56g of Fat Free Mozzarella evenly on both sides of
your sub buns, followed by your 60g of Turkey Pepperoni. The
more evenly this is spread out the easier your Sub will be to
close up!
Next just sprinkle your gram of Oregano on top of your
Pepperoni!
Finally add your 63g of Low Calorie Marinara Sauce on top of
your Pepperoni! Keep in mind that you won't necessarily find a
Marinara Sauce that is labeled "low calorie" so you'll need to
look at the options available at your store and choose the one
with the best nutrition label!
For the perfect Pizza Sub you'll want to wrap this in foil and
throw it in the Oven at 400 Degrees for 15-18 Minutes! If
Microwaving out of Tupperware Containers just leave your subs
open and microwave for about 90-120 Seconds!
And BOOM! You now have easy "grab & go" Anabolic Pizza
Subs that are delicious and will last in your Fridge the entire
week!
76
CHICKEN N' NOODLES

Frozen Egg Noodles 240g Fat: 17g
Fat Free Chicken Broth 1 Can Protein: 131g
98% Fat Free Cream Of Carbohydrates: 152g
Chicken 1 Can Fiber: 4g
Onion Powder 1g
Garlic Powder 1g
Seasoned Salt 1g
DIRECTIONS:
One of my favorite recipes! Delicious & Creamy! Best part is if you want
to make a larger batch just start doubling the ingredients!
In a large pot throw in your Fat Free Chicken Broth, 98% Fat Free Cream
Of Chicken, Onion Powder, Garlic Powder, & Seasoned Salt. Stir all of
these together and bring to a boil!
While we're waiting on our broth to heat up we will cut our chicken up
into little bite size pieces. In a separate pan toss in your chicken & cook
on medium high heat until it's cooked all the way through.
Once your chicken is finished throw it into your pot with the broth and
continue bringing to a boil.
Once your broth is boiling go ahead and dump your Frozen Egg Noodles
in. I usually buy the packs of Reames Frozen Egg Noodles in the blue
bag! This is my favorite brand but use whatever you like!
After adding the noodles in the pot will stop boiling so we'll want to bring
it back up to a boil. Make sure you give it a good stir and that all the
noodles are submerged down in the broth!
Once it returns to a boil we want to reduce the heat to medium/low and
let it sit and simmer for an additional 20-30 minutes. The longer it cooks
the thicker the broth will be!
And Voila! You now have a big heaping pile of chicken and noodles!
Throw it on top of some mashed potatoes for the Ultimate Anabolic
Comfort Food!
77
BEAN & CHEESE FREEZER BURRITO
Refried Beans 130g Fat: 6g
Mild Salsa 30g Carbohydrates: 73g
Cumin 1g Fiber: 8g
Garlic Powder 1g
DIRECTIONS:
This is another simple & delicious Meal Prep recipe! Obviously you can
make just one BUT the ease of this recipe comes with how easy it is to
combine the ingredients and make a weeks worth! Let's get started...
The first thing you want to do is lay out a Square piece of Aluminum Foil
big enough for your Tortilla to fit on. Spray this with a coating of Non-Stick
Spray!
Now go ahead and lay down your Burrito Tortilla on the foil! The brand I
use is Mission Burrito Tortillas & they're 200 Calories a piece but feel free
to use whatever brand you like, just make sure it's big!
Now in a large mixing bowl add in your Refried Beans, Fat Free Cheddar
Cheese, Mild Salsa, Cumin, & Garlic Powder! Stir all of these together until
they're thoroughly combined.
Once your Bean & Cheese mixture is ready to go just spoon it into the
middle of your Tortilla! Go ahead and fold your Burrito up & wrap the foil
around it for safe storage!
When it comes to cooking these my favorite method is to toss it in the
Oven at 450 Degrees for about 30 Minutes! This really crisps up the
outside & makes the inside gooey & delicious! You can microwave these
as well & for me about 4 Minutes on High is perfect! These are also great
cold if you want my honest opinion!
And BOOM! You now have an Anabolic Bean & Cheese Burrito that is not
only super filling but delicious at the same time!
*Notes* If making this for multiple days just use a calculator and multiply
each ingredient by the number of days you're prepping for! These will last
in the fridge for a week & in the freezer for a few months!
78
BACON, EGG, & CHEESE BURRITO
Mild Salsa 32g Fiber: 2g
Queso Cheese 32g
DIRECTIONS:
The Ultimate Bacon, Egg, & Cheese Anabolic Burrito! These are not only
delicious but super simple to make! Let's do this!!
The first thing we want to do is lay out a piece of foil and spray it down with
a light coating of Non-Stick Cooking Spray! Lay your Large Burrito Tortilla
down on this. I personally use Mission Burrito Tortillas but feel free to use
whatever brand you want as long as it's 200 Calories!
First thing we'll do is lay out our 56g of Fat Free Cheddar Cheese in the
middle of our Tortilla. On top of that Cheese we will place our 32g of Mild
Salsa & 32g of Queso Cheese.
Now we'll weigh out both our 84g of Canadian Bacon & 92g of Liquid Egg
Whites in a bowl. Go ahead and Pre-Heat a Skillet to Medium-High Heat
and toss both your Egg Whites & Canadian Bacon down in! Let these cook
until your Egg Whites have finished which should only take a couple
minutes as long as you Pre-Heated. Once finished place both of these in
your burrito!
We officially have all of our Ingredients down in our Burrito so all that is left
to do is fold it up! This can be a little tricky if you have never folded a
Burrito before so I recommend looking up a Youtube Video for the proper
method. Once you do this once you'll be a pro!
Now that our Burrito is folded up all we do is wrap our Foil around it and
seal it up! You can either toss this in the oven at 350 Degrees for about 20
Minutes or remove the Foil and toss in the Microwave for 2-3 Minutes!
Either way this will be amazing!
And BOOM! You now have an Anabolic Bacon, Egg, & Cheese Breakfast
Burrito that will leave you feeling satisfied and ready to tackle the day!
79
SPICY QUESO FREEZER BURRITO
Large Burrito Tortilla 1 Calories: 656
Hot Salsa 30g Protein: 72g
Spicy Queso 30g Carbohydrates: 56g
Fat Free Cheddar 56g Fiber: 5g
Taco Seasoning Mix 18g
Water 56g
DIRECTIONS:
This is one of my favorite Anabolic Burrito Recipes! Perfect to make ahead
& prep for the entire week! Let's get started...
First thing we'll do is get our Taco Beef Ready! Brown your 224g of 96%
Lean Ground Beef in a Large Skillet. Once it's browned toss in your 18g
Low Sodium Taco Seasoning & 56g Water. Stir everything together & let it
simmer for 2-3 Minutes until it thickens up! Pull off the heat when
finished.
Now we'll grab our Large Burrito Tortilla (I use Mission Brand and it's
roughly 200 Calories a Tortilla) and lay it out on a piece of Foil. Spread
your Taco Meat in the middle. On top of your Meat spread out your 30g
Mild Salsa & 56g Fat Free Cheddar Cheese.
Once your burrito is loaded up it's time to fold it! If you are unfamiliar with
folding a burrito properly just search for it on YouTube and watch a quick
60 Second Video! It'll change your life forever I promise. Once it's folded
up go ahead and wrap your foil up around it.
At this point it's time to cook! Personally I like to toss my burrito in the
oven at 450 Degrees for about 15-20 Minutes. This makes everything
gooey and delicious! If you want to simplify it you can literally toss it in the
microwave for a couple minutes and it'll be ready to go!
Once finished take your 30g of Queso Cheese and spread it on top of your
burrito! If meal prepping these out for the week you can always just place
your queso inside the burrito with everything else!
And BOOM! You now have an amazing Anabolic Burrito that is loaded with
flavor & Protein! Give this one a shot & I guarantee you won't regret it!
80
ANABOLIC CHICKEN LITTLES
Brioche Style Butter Roll 1 Calories: 230
Fat Free Mayo 16g Protein: 28g
White Flour 10g Fiber: 0g
Garlic Powder 1g
Baking Powder 1g
Salt 1g
DIRECTIONS:
These Fried Chicken Sliders are definitely at the top of my favorite recipes list! If you're
making more than one sandwich just multiply all the ingredients above by the number you
want to make! Let's do this...
First thing we'll do is grab our Brioche Style Butter Roll & split it in half using a knife so we
have a top & bottom bun. I use Nature's Own Brioche Style Butter Rolls which are 70
Calories & loaded with flavor!
Once your Roll is split take your 16g of Fat Free Mayo & spread it on your bottom bun. If you
have Zero Calorie Butter Spray you can spray it on the top bun as well for an extra kick of
flavor! Once your roll is prepped set it off to the side.
Now we'll get our Chicken ready! Grab a Large Chicken Breast and toss it on the food scale.
Use the weight as a gauge of how much chicken you need to trim off in order to reach 112g.
Trim in a circular motion until you're left with a Chicken Patty that weighs 112g & will fit on
our Roll!
Now it's time to bread! In a Large Mixing Bowl toss in your 10g White Flour, 1g Garlic
Powder, 1g Baking Powder, & 1g Salt! Mix these together with a spoon until thoroughly
combined! Now, in another Large Mixing Bowl pour in your Egg Beaters until you have a
sufficient amount to use as our wash.
Now we bread! Toss your Chicken Patty in your Egg Wash and let it soak for around 30-60
Seconds. Lift it out of the wash & let any excess Egg drip off. Now just toss your Chicken
Patty in your breading bowl. Shake the bowl until your Patty is sufficiently covered. Flip over
your Chicken and sprinkle your Flour over any dry spots.
Once your Chicken is fully breaded we'll get our Air Fryer ready! Spray the bottom of your Air
Fryer Basket with Non-Stick Cooking Spray! Place your Chicken down inside & make sure you
spray it with Non-Stick spray as well until it's damp all over. If you don't do this your Chicken
won't crisp up! Now we'll Air Fry at 400 Degrees for 13-15 Minutes flipping halfway through.
If you notice any dry spots hit them with a little Non-Stick Spray! Once finished place it on
your Sandwich!
And BOOM! We now have an Anabolic Chicken Little that is simply incredible! You can make
up to four of these at a time with a single Air Fryer so feel free to go all out!
81
DOUBLE SMASH BURGER

Low Calorie Bun 1 Fat: 23.5g
Turkey Bacon 42g Protein: 76g
Light Mayo 8g
Sriracha 5g
DIRECTIONS:
First we want to season our lean beef. There isn't a whole lot of natural flavor
so we have to add it in ourselves. I like to use garlic powder, onion powder,
and sea salt personally but this step is not necessary.
After we season our beef we want to patty our burgers and form them into a
thick patty. Don't make them completely flat because we will smash them
later.
Take both your bottom and top bun and spray the underside with I Can't
Believe It's Not Butter Spray & brown them for a couple minutes in the skillet!
In a seperate bowl we'll mix up both our light mayo & sriracha to create a
secret sauce for this burger that will add a nice kick! Once mixed set to the
side.
In a large preheated pan we will spray a light coating of non-stick spray and
throw our burgers in there. Using a spatula (or two) you want to smash each
patty down as flat as you can get it in the pan in order to make it as thin as
possible.
Let each side cook for around 2-4 minutes depending on how well done you
like your burger. Once it's cooked you will place a slice of fat free american
cheese on each patty and let it melt.
Now pull the patties off & place onto your bun. We are now good to throw our
turkey bacon in the same skillet & let it cook through. Should only take a few
minutes on each side to get it nice and crispy.
Now we remove our turkey bacon & place it on top of our two patties & then
add a thick layer of our sauce to the underside of our top bun before placing it
on top.
And here we go!! You have an epic high protein smash burger that won't slow
you down like you were hit with a tranquilizer dart!
82
ANABOLIC DEEP DISH LASAGNA
Low Calorie Marinara 375g Fat: 22g
Oven Lasagna Noodles 75g Protein: 218g
Liquid Egg Whites 92g
Oregano 2g
DIRECTIONS:
This recipe is extremely simple and perfect for Meal Prep or a Big Anabolic Dinner! If
making a bigger batch just multiply out the ingredients! Let's get started!
First thing we'll do is get our Cheese Spread ready! In a Large Mixing Bowl toss in your
224g Fat Free Mozzarella Cheese, 224g Fat Free Cream Cheese, 92g Liquid Egg Whites,
& 2g Oregano. Use a Spoon and mix all of these together until it's a smooth creamy
consistency!
Next we'll get our Beef ready! Toss your 448g 96% Lean Ground Beef in a Skillet set to
Medium-High Heat! I always recommend pre-heating your skillet to drastically cut down
on your cooking time! Cook this until browned.
Once your Lean Beef is browned go ahead and toss in your 375g Low Calorie Marinara
Sauce (I Use Barilla Brand) and mix it in with your beef. Reduce the Heat to low and let
this simmer for 2-3 minutes!
Now it's time to build! Grab a Small Cake Pan (I use an 8x8) & spray it with Non-Stick
Cooking Spray! Start by filling the bottom layer with half of your Lean Beef. Spread this
out until it fully fills the bottom of the pan.
On top of this we'll lay down half of our Oven Ready Lasagna Noodles! I personally use
Barilla Brand and they're a little too big for my Cake Pan so I break them in half before
placing them in. Once your Noodles are laid down take half of your Cream Cheese
spread and form a full layer of this on top of your noodles. Spread this edge to edge as
well!
And finally we'll repeat the last 3 steps! Add your final Beef Layer, then lay your
remaining Lasagna Noodles down, then the last of your Cheese Spread!
Once everything is spread edge to edge and looking pretty it's time to toss this in the
oven! Cover your pan with Foil & Bake this for 30 Minutes at 350 Degrees! After the 30
Minutes has elapsed go ahead and remove the foil and cook an additional 5-10 Minutes!
And BOOM! You now have Anabolic Deep Dish Lasagna that is PERFECT for any
occasion! Pair this with my Cheesy Texas Toast recipe and you'll have a full spread that
anyone will love!
83
CHEESY TEXAS TOAST

130 Calorie Bread 1 Slice Calories: 256
White Queso Cheese 32g Carbohydrates: 32g
Oregano .5g Fiber: 1g
DIRECTIONS:
If you've been craving Cheesy Texas Toast but still want a new low
weigh in tomorrow then look no further than this recipe!
The most important part of this recipe is Bread Selection and we
can do this in one of two ways. I personally like to get big Artisan
Loaf Slices that are 130 Calories a piece and use those. You can also
use this recipe with two slices of White Bread that equal out to 130
Calories. Either way just make sure your bread is right around there
and you'll be fine!
Lay your bread out on a piece of Parchment Paper & spray the top
of it with a light coating of Zero Calorie Butter Spray!
Next weigh out both your 28g Fat Free Mozzarella Cheese & 28g Fat
Free Cheddar Cheese and put them in the same bowl. Mix these
together by hand until they're blended together! Spread your
Cheese Blend evenly on top of your piece of Bread.
Now just weigh out your 32g of White Queso and spread it evenly
across your bread on top of the other Cheeses.
Once all of your cheese is in place just lightly sprinkle your Oregano
on top!
Now just place your Parchment Paper on a Baking Sheet and throw
this in the oven at 400 Degrees for 10-12 Minutes!
And Boom! You now have Cheesy Texas Toast that is delicious
straight out of the oven! You can even make a big batch at one time
and Meal Prep these since when they microwave they'll re-melt and
become delicious again!
84

CRISPY FRIED CHICKEN SANDWICH
140 Calorie Bun 1 Fat: 4g
White Flour 20g Protein: 57g
Baking Powder 2g Carbohydrates: 42g
Garlic Powder 1g Fiber: 2g
Paprika 1g
Kosher Salt 1g
Black Pepper 1g
Liquid Egg Whites 92g
DIRECTIONS:
Move over Popeyes, we got a new Chicken Sandwich in town! Super Simple & Extra
Anabolic! Let's do this!!
First thing you want to do is take a Large Chicken Breast & split it down the middle so it
becomes two thinner halves. Our goal is to have two pieces of Chicken that weigh out to
224g Combined. The thinner these are the better they'll cook which is why we split them.
Once your Chicken is split and weighed out we'll get our breading ready! In a Large Mixing
Bowl toss in your 20g White Flour, 2g Baking Powder, 1g Paprika, 1g Garlic Powder, 1g
Kosher Salt, & 1g Black Pepper! Stir these together with a spoon until they're all thoroughly
combined.
In a 3rd bowl pour in your Liquid Egg Whites! You don't necessarily need to weigh this out
since we're just using it as an Egg Wash for our breading so the actual calories added are
close to zero.
Now, take one of your Chicken Halves & dip it down into your Egg Whites until it's covered.
Let any excess Egg Whites drip off before transferring to your Breading Bowl and flouring
your Chicken. Make sure you fully cover both pieces and that you get all the nooks &
crannies!
Once both pieces of Chicken are fully breaded grab some Non-Stick Cooking Spray and
spray both sides of each piece of chicken with a light coating. This will ensure they get extra
crispy when we cook them!
Now just toss your Chicken Pieces in an Air Fryer and cook at 400 Degrees for 6-7 Minutes
Each Side! If you have a Meat Thermometer you can check your Chicken to make sure it's
reached an Internal Temperature of 175 Degrees so you know for certain it's done!
Once your Chicken is finished all you have to do is slap it on your 140 Calorie Hamburger
Bun (I Use Nature's Own Butter Buns) and you're good to go! A great low calorie sauce to
add to this is a combination of Fat Free Ranch & Sriracha! Gives it a little kick while keeping
calories very minimal!
85

CRISPY BUFFALO WINGS

Mini Party Chicken Wings 896g Calories: 440
Baking Powder 5g Fat: 30g
Zero Calorie Buffalo Sauce 112g Protein: 40g
Carbohydrates: 0g
Fiber: 0g
DIRECTIONS:
Remove your wings from the packaging and pat each of them dry
with a paper towel. You want to be thorough here because the
less moisture that's locked into the skin the crispier they're gonna
be!
After all of your wings have been dried we will transfer them into a
large mixing bowl and add our baking powder into the bowl as well.
Mix all of your wings up with the baking powder to ensure you get
an even coating on the outside of every wing. This baking powder
will leave no taste but really help that skin crisp up!
We have the choice to use either an Air Fryer or an Oven here to
cook these wings. As always an Air Fryer will provide the crispiest
result but they'll still be crunchy and delicious in the oven!
Bake at 450 degrees (on convection mode if you have it) for 30-40
minutes. The longer you cook the crispier they'll be! If air frying
you'll use 400 degrees at 25 minutes. Make sure you spray
whatever surface you cook on with non-stick spray because wings
have a tendency to stick.
Once removed from the oven/air fryer you will let sit for a few
minutes to cool.
In a large mixing bowl you will add your sauce of choice & toss the
wings in it!
Now you get to enjoy crispy buffalo wings with none of the carbs or
deep fried fat! Don't forget the paper towels!
86
ANABOLIC PB&J
Peanut Butter 32g Fat: 18g
Plain Greek Yogurt 85g Protein: 43g
Protein Powder 31g Fiber: 12g
DIRECTIONS:
This recipe is stupid simple and ready in just a few minutes!
You'll be eating a delicious PB&J faster than you can say
Anabolic!
In a small mixing bowl you will add in your Peanut Butter,
Greek Yogurt, & Protein Powder and begin mixing them
together. I recommend vanilla or peanut butter flavored
protein powder for this recipe but honestly it all tastes good!
Once your protein peanut butter is mixed up go ahead and
add it to one slice of your bread. There will be quite a bit here
but trust me, it's delicious so you won't mind the extra!
Now you want to add your sugar free strawberry jam to the
other slice of bread. Attempt to spread it as evenly as
possible.
Now you just slap the two pieces together and you have
yourself a truly exquisite work of art! High in protein & ready
to jump start your anabolic rodeo! Go get em cowboy (Or
cowgirl)!
*NOTES* If you want to cut down on the overall calories you
can swap out the peanut butter for PBFit/PB2 powder and use
the same 32g measurement. You'll get more protein this way
and less fat. The taste difference isn't very noticeable and
you'll drop around 100 calories!
87
SPICY CHICKEN NUGGETS

Panko Bread Crumbs 42g Fat: 2g
Cayenne Pepper Powder 2g Protein: 54g
Paprika 3g Carbohydrates: 32g
Onion Powder 1g
Egg Beaters 184g
Pickle Juice 112g
DIRECTIONS:
This is my take on Wendy's Spicy Chicken Nuggets! If you like those then
you'll love these! Start off by taking your Chicken Breast and cutting it into
bite size pieces. Weigh these out to 224g!
Now in a Large Bowl pour in your 184g Egg Beaters & 112g Pickle Juice!
Toss your Chicken down inside & let it soak while we get our breading
ready!
Weigh out your 42g of Panko Bread Crumbs & spread them out in a single
layer on a piece of foil. Hit the entire layer with a light coating of Non-Stick
Cooking Spray! Once finished toss them in a Large Mixing Bowl. Now we'll
add our other Seasonings in! Toss in your 2g Cayenne Pepper Powder, 3g
Paprika, 1g Garlic Powder, & 1g Onion Powder! Add in a dash of Salt &
Pepper if you'd like! Mix these together with a spoon until combined.
Now we'll take a few pieces of Chicken at a time out of our Wash & let the
excess drip off. Place these in your Breading Bowl & toss them around
until each piece is fully coated. Once each piece is finished lay it out on a
Baking Sheet lined with Foil. If you have a Cooking Rack for your Baking
Sheet these will cook even better! Rinse & Repeat until all of your Chicken
is breaded!
Now all we do is toss our rack in the oven at 450 Degrees for 12-15
Minutes!
And BOOM! You now have Spicy Chicken Nuggets that won't derail your
diet! Feel free to remove the Cayenne Pepper Powder to take away the
spicy kick!
88
AIR FRYER MAC & CHEESE

Uncooked Elbow Macaroni 112g Calories: 1079
Fairlife Milk 360g Fat: 27g
Full Fat Sharp Cheddar 56g Carbohydrates: 109g
Ground Mustard 2g Fiber: 6g
Garlic Powder 1g
DIRECTIONS:
The first thing we'll do is grab a 7-Inch Cake Pan that will fit
down inside our Air Fryer Basket! I use the Instant Pot official
Cake Pan but any alternative will work just fine!
We'll place our Cake Pan on a food scale and add in our 112g
Uncooked Elbow Macaroni, 360g Fairlife Milk (You can sub out
for 2% Milk), 2g Ground Mustard, 1g Garlic Powder, 1g Kosher
Salt, & 1g Black Pepper.
Now we'll grab another small bowl & pour in our 168g Fat Free
Cheddar & our 56g Full Fat Sharp Cheddar Cheese. Mix these
together by hand until combined! Once mixed we'll put 168g
of our Cheese Blend down in the Cake Pan. Stir everything
together!
Now we'll just place our Cake Pan down in the Air Fryer. Fry
on 400 Degrees for 10 Minutes! Once finished pull out the
Pan & add in the rest of your Cheese. Stir everything together
one final time & place back in the Air Fryer at 400 Degrees for
10 Minutes! Once finished remove from the Air Fryer & wait a
few minutes for it to cool before digging in!
And BOOM! You now have delicous & creamy Air Fryer
Macaroni & Cheese that has a whopping 100 Grams of
Protein! Feel free to portion this up and microwave later as
needed!
89
ULTIMATE ANABOLIC PIZZA

Pizza Crust (380 Calorie) 1 Calories: 1501
Low Cal. Marinara Sauce 250g Fat: 29g
Canadian Bacon 224g Fiber: 14g
Banana Peppers 56g
DIRECTIONS:
This thing is a MONSTER! Better call a friend to help you finish this thing
because to solo it requires years of training.
First thing you need is an oven ready pizza crust. The one I buy is HEB
Brand but most groceries should have different versions of these. The
one I use is 380 Calories, if you can find a lower calorie version you can
use that!
Spray a pizza circle or large baking pan with nonstick spray and place your
crust down on it. Throw this in the oven at 350 Degrees for 8 minutes to
make your crust nice & crispy!
Once the crust has been pulled out of the oven go ahead & spread your
Marinara out on top.
Next take half of your Fat Free Mozzarella and lay it down on top of your
sauce followed by half of your Pepperoni & half of your Canadian Bacon.
Once our first layer is finished we will go ahead and lay down the rest of
our Cheese on top of this!
Now lay down your Banana Peppers.
After the Banana Peppers are in place go ahead and lay down the rest of
our Pepperoni & Canadian Bacon. At this point we should be fully
assembled and ready to go in the oven!!
Throw your pizza in the oven at 350 Degrees for 20 Minutes!
And BOOM!! You now have the Ultimate Anabolic Pizza! Perfect for any
occasion & even just half of this will leave you full & satisfied for hours! Be
careful feeding this to your girlfriend because she may wake up the next
morning with a full beard!!
90
GENERAL TSO'S CHICKEN

Plain Corn Flakes 80g Fat: 4g
G Hughes Sweet Chili Protein: 106g
Sauce 240g Carbohydrates: 86g
Fiber: 2g
DIRECTIONS:
Not only is this recipe DELICIOUS but it's stupid simple. The only thing you may
have trouble finding at every grocery will be the G Hughes Sweet Chili Sauce. I've
been able to find it at Wal-Mart & HEB here in Texas so if you can't locate it
yourself then order some online!
First step is to take your Chicken Breast and trim off any fat on the edges until
you're left with a mostly fat free chicken breast.
Now you'll use either a knife or meat shears and cut your chicken breast into bite
size pieces. Personally I like to cut them into chunks that are roughly the same
size as chicken nuggets or boneless wings you'd get at a restaurant.
Once all of your chicken is ready throw it in a large mixing bowl & add 120g of
your Sweet Chili Sauce on top. Use your hands and mix this up until each piece is
fully coated.
Now take your Corn Flakes and throw them in a plastic baggie. Use your hands or
another tool to break them up into little tiny pieces.
Once your corn flakes are all broken up toss them in the bowl with your chicken
and mix it up by hand until each piece of chicken is covered in our breading.
Grab a large baking sheet and lay down a piece of foil. If you have a wire baking
rack that works well here but not a necessity. Spray whichever surface you use
with non-stick spray.
Place each piece of your chicken on your baking sheet making sure there's room
between each piece and none of them are touching. Once finished you'll throw
your pan in the oven at 400 Degrees for 13-15 Minutes. Feel free to cook a bit
longer if you want your chicken to be real crispy!
Once your chicken is done cooking transfer your pieces to a plate or bowl & pour
the rest of your sweet chili sauce on top.
And Voila! You now have an extremely Anabolic version of the popular chinese
dish! Feel free to use extra sauce if you like, it's only 5 calories a serving but adds
a TON of flavor!
91

CHICAGO STYLE PIZZA

Active Dry Yeast 3g Fat: 17g
Low Calorie Marinara 378g Fiber: 9g
Grated Parmesan 10g
DIRECTIONS:
First thing you want to do is grab a powerful blender or food processor to make your dough with. I
use a Ninja Blender personally!
Take your 90g of white flour & dump it into your blender along with a few dashes of salt. Blend on
low for a few seconds to let everything blend together.
Now add 45g of warm water (Between 100-110 Degrees) to a bowl & add in your 3g of Active Dry
Yeast. Stir it up and let sit for 10 minutes. Afterwards your yeast water should take on a yellowish
color and look cloudy. That's how you know it worked!
Now with your blender turned on Low go ahead and slowly pour your yeast water into the blender
while it's running. Let it blend for a minute or two and you should see the flour inside take on a
clumpy form.
From here we have to put a little more warm water in a cup and very slowly add it in while blending
until our dough starts to form together and look sticky.
If you didn't add too much water then your dough should be good to go! Sprinkle a little white flour
into your blender and scoop all of your dough out and form into a ball. Spray a mixing bowl with non-
stick spray and throw the dough ball in the middle and let it rise for 45-60 minutes.
Once our dough has risen we need to find a surface to roll it out on. Throw down a little flour on your
surface and place your dough ball in the middle. Using a rolling pin roll this out into a circle.
Now take your rolled out crust and lay it down in a small cake pan. Make sure you spray the pan with
Non-Stick Spray. Using your fingers slowly form it and push it up the sides of the pan. We want to
create a bowl like shape with our dough!
Once our dough is formed we can now start adding our toppings. Lay down half of your Fat Free
Mozzarella as the first layer. Spread evenly across the dough.
Next up add all of your Turkey Pepperoni as your second layer. On top of this layer go ahead and add
about 100g of your sauce. You can skip this step if you want all of your sauce for the top. After this
layer add the rest of your Fat Free Mozzarella.
Now take the remaining sauce and pour it over the top slowly with the goal being to cover the entire
surface with sauce. Using a spoon go ahead and smooth this out to where you can't see any toppings
underneath.
And the final step will be to take your 10g of Grated Parmesan cheese and sprinkle it on top of your
sauce.
Now just throw your pizza in the oven at 425 Degrees for 23-28 Minutes.
And BOOM! Your Chicago Style Deep Dish Pizza is ready to rock and roll! I'm telling you: you'll love
this thing like you would your first born child.
92
TRIPLE BACONATOR
140 Calorie Sandwich Bun 1 Fat: 18g
Fat Free Mayo 16g Fiber: 1g
Salt & Pepper 1g
DIRECTIONS:
We are taking the classic Wendy's Baconator & fine tuning it to our Anabolic needs! If
you're craving a big slab of beef & cheese then this recipe is for you! Let's do this...
First thing we'll do is get our Bun ready! I use Nature's Own Butter Buns which are 140
Calories. If these aren't available then just find the most comparable bun you can from a
calorie perspective and you'll be just fine! Spray a Skillet with Non-Stick Spray or Zero
Calorie Butter Spray and set the Heat to Medium. Toast the undersides of your Bun until
they crisp up!
Now we'll Patty up our Burgers! Weigh out 336g of 96% Lean Ground Beef & split it into
three different piles. Form each pile into a circular shaped patty. I like to make mine as
thin & wide as possible so they cook as quickly while retaining all the juiciness! Once
your burgers are pattied hit each side with a little Kosher Salt & Pepper!
Now we'll grill our patties! You can cook these any way you like. I prefer to use a Philips
Tabletop Indoor Grill to cook mine since it's convenient & makes clean up a breeze!
Cook your Burger for around 3-5 Minutes each side! Once you flip your patties take a
slice of Fat Free American Cheese & place it on two of your patties.
While the burgers are cooking we can go ahead and prep everything else! Your bun
should be toasted at this point so go ahead and take your 16g of Fat Free Mayo & spread
it on the underside of your top bun. Follow this up with your 16g of Sugar Free Ketchup!
When it comes to our Turkey Bacon I personally like to buy Pre-Cooked Turkey Bacon
that only needs about 10 seconds in the Microwave to be ready! Makes this whole
process much easier! Weigh out 24g of Turkey Bacon & tear it into smaller pieces so it
fits on your sandwich!
Now we build! Place one of your patties with Cheese down on the bottom bun & top it
with some of your bacon! Lay down another patty with cheese & top it with bacon!
Finally lay down your patty without cheese & top it with your remaining bacon. Place the
top bun down & you're good to go!
And BOOM! You now have an Anabolic Triple Baconator that is not only delicious but
loaded down with 97g of Protein!
93
ANABOLIC CHEESY ENCHILADAS

Low Carb Tortillas 6 Protein: 198g
Red Enchilada Sauce 549g Carbohydrates: 137g
Diced Green Chiles 120g Fiber: 75g
Garlic Powder 3g
Chili Powder 3g
DIRECTIONS:
It's time to have a Fiesta at home with none of the guilt! You'll love this recipe.
Whether it's for Meal Prep or for the whole family you can't go wrong!! Let's do this!
Firstly we want to take our 448g of 96% Lean Ground Beef and begin browning it in
a large skillet.
Once your beef is close to done go ahead and throw in your Diced Green Chiles,
Garlic Powder, & Chili Powder. Mix it in with your beef until it's all thoroughly
combined. Set your heat to low and let it finish cooking for a few more minutes.
Once it's done you can remove from the heat and set it off to the side.
Now you'll want to grab a large oven safe baking dish and spray it with some non-
stick cooking spray. Take half of your Red Enchilada Sauce and pour it in the
bottom of the pan to create a little bath that we'll be sitting our Enchiladas down
into.
Now it's time to start building our Enchiladas! Take each of your tortillas and put a
light layer of Enchilada Sauce, a nice portion of your beef, & some cheese in it and
roll it up tight. Don't use all of your cheese or sauce at this step since we'll be
adding a layer on top of the Enchiladas!
Now place your fully formed Enchilada seam side down in your baking dish. Rinse &
Repeat until all of your Enchiladas are formed and down in the dish.
Take any remaining beef and throw it on top of your Enchiladas along with your
remaining sauce. Spread it out evenly on top! Finally, take the rest of your cheese
and sprinkle it on top of the enchiladas.
Now just toss your Enchilada Dish in the oven at 350 Degrees for 30 minutes!
And BOOM! We now have an extremely Anabolic dish that is perfect for any
occasion! Having friends over and don't want to order pizza? Perfect! Want to prep
it out and split it into 3 different meals? Perfect too! You really can't go wrong with
this delicious dish!
94
PHILLY CHEESESTEAK SUBS

200 Calorie Sausage Rolls 5 Calories: 1766
Angus Deli Roast Beef 336g Protein: 175g
White Onion 112g Carbohydrates: 217g
DIRECTIONS:
This recipe is AMAZING if you want to prep Subs out for the whole week OR if you
are having a get together and want to create a bunch of mini party subs for the
squad!
Starting off we want to take a White Onion and chop it up into a bunch of little
pieces. You can buy pre-chopped onions at your grocery if you want to simplify this
a bit!
Now we will hit a large cooking pan with a light coating of Non-Stick Cooking Spray
and let it preheat on a medium high heat. Once your skillet has heated up for a few
minutes toss your onions in.
Now take your Angus Roast Beef (I literally just buy the lowest calorie Deli Roast Beef
I can find) and tear it up into smaller pieces. It'll be easier to spread on the subs if it's
in smalller portions.
Once your onions have cooked for around 5 minutes and have started to color go
ahead and throw your shredded Roast Beef in with them along with your Garlic
Powder. Stir everything up with your spatula and let everything cook for another 3-5
minutes. Once finished pull off and set to the side.
Grab a large baking sheet and spray it down with a light coating of Non-Stick Spray.
Set a piece of foil down if you want to minimize clean up!
Now, we want to take our Five 200 Calorie Sausage Rolls (Basically just larger Hot
Dog Buns) & we want to split them open and lay them out on our baking pan. Take
your Roast Beef & spread it on the bottom bun side of each of your rolls.
Now take your Fat Free Mozzarella & spread it on the top bun side of each of your
rolls.
Once all of your Philly Cheesesteak Subs are built go ahead and set your Oven to a
High Broil. Place your tray on the top rack and let it cook for about 2-3 minutes.
Make sure you watch the clock because your bread can burn pretty easily (but it's
still good I promise lol).
And BOOM! You now have 5 Anabolic Philly Cheesesteak Subs that are perfect to
grab and eat on the go! Cold, Heated Up, or Fresh Out The Oven these are excellent!
95
ANABOLIC CRUNCHWRAP
Refried Beans 64g Carbohydrates: 59g
Pico De Gallo 56g Fiber: 4g
Baked Tostada 1
DIRECTIONS:
The first thing we want to do is prep out our Lean Ground Beef. If you want a spicy seasoning for
your beef use 1g of each of the following: Chili Powder, Paprika, Oregano, Crushed Red Peppers, &
Kosher Salt. Mix all of those together in a small bowl! It's an optional step but it'll give your beef a
really nice flavor!
Cook your beef in a skillet on medium-high heat until browned. Once you toss it in and break it up
into smaller pieces throw your seasoning in with it and mix it all together! Once finished set off to the
side.
Now, when selecting a Tortilla you want a Burrito Sized one in order to make sure you have room for
all the ingredients. I buy Mission Burrito Tortillas at Wal Mart since they're a great size but feel free to
use whatever brand you'd like as long as it's around 200 Calories.
Take your skillet and spray it with a light coating of Non-Stick Cooking Spray. Pre-heat to a
low/medium heat & toss your tortilla in and let it heat up for about 30 seconds on each side to make
it more pliable. After your tortilla is done remove from the heat and lay on a flat surface.
Now it's time to add our toppings! Throw your beef down as the first layer in the middle of your
Tortilla. After that take your Fat Free Cheddar Cheese and lay it out on top of your beef.
Next up take your Pico De Gallo and lay it on top of your cheese. Make sure everything is piled in the
center so we have room on the outside to fold it!
Finally what you'll do is take your Baked Tostada and spread your Refried Beans out on it the same
way you'd butter a piece of bread! Once you're finished lay your tostada bean side down on top of
your Pico De Gallo. This will create a nice shield to keep your toppings locked inside the Crunchwrap!
Now we fold! This part can be tricky but it's really not hard once you do it a time or two. Take a
corner of your tortilla and fold it over and bring it into the center on top of your tostada. We repeat
this until we have folded every part of the tortilla and are able to grill it without fear of any toppings
falling out.
Now, VERY CAREFULLY you want to lift your Crunchwrap off of your flat surface and lay it folded side
down onto a pre-heated skillet that you sprayed with Non-Stick spray. Be careful none of your folds
open up as you lay it in the skillet so take your time and do it slowly. Let it cook for 3-5 Minutes.
You'll know it's done when your folds are cooked into place and you have no fear of anything falling
out!
After you are comfortable with the bottom side go ahead and flip it and let the other side cook for
another 3-5 minutes.
And BOOM! At this point your Anabolic Crunchwrap is ready to rock & roll! I'm telling ya this thing
makes Taco Bell seem like Dog Food! Enjoy!!
96
CHICKEN PARMESAN
Parmesan Cheese 10g Carbohydrates: 56g
Liquid Egg Beaters 96g Fiber: 5g
Low Cal. Marinara Sauce 125g
DIRECTIONS:
An Anabolic Classic!! Stupid simple & the end result is really something to be proud of!
First off you want to take a large Chicken Breast and weigh it out. Trim along the outside edges
of the Chicken Breast until you've removed the fat & it weighs 224g.
Now just take your Chicken Breast and cut it down the middle to create two even sized
halves.You want to cut it long ways and not down the middle. We want both our Chicken
Breasts it to be as thin as possible!
Once you have your two Chicken Breast halves go ahead and throw them in a large Zip-Lock
Baggie and pound each breast out until it's as thin as possible. I use an Ice Cream Scoop to do
this but any blunt object will work just fine! Once again: the thinner these are the better they'll
cook!
Now that our Chicken Breast is ready to go we need to get our breading created. In a large
mixing bowl throw in your Panko Bread Crumbs, Parmesan Cheese, & Italian Seasoning. Throw
in 2g of Kosher Salt & 1g of Black Pepper if you'd like to spice it up a little bit more! Mix all of
these together until thoroughly combined.
In another mixing bowl take your Liquid Egg Beaters and pour them in. All we're doing with
these is dipping our chicken in so it becomes more adhesive and our breading will stick to it!
We don't actually absorb much of these egg beaters so they won't affect calories in a significant
way so use as much of this as you need.
Now it's time to bread! Dip each piece of chicken in our Egg Beater Bath until it's fully coated.
Now just transfer your chicken breast over to our breading bowl and lay it down. Sprinkle the
breading on top, flip it over, and coat your breast until it has a full layer of breading! Rinse &
Repeat for both Chicken Breasts.
Once both of your breasts are breaded go ahead and throw them in your Air Fryer for around
7-8 Minutes at 380 Degrees. You can also throw these in the oven at 350 Degrees for 15
Minutes if you dont have an Air Fryer!
Once the time has elapsed pull out your Chicken Breast and lay your cheese down on top as
the first layer. Once the cheese is down spread your Low Calorie Marinara on top of the
cheese. Throw back in the Air Fryer at 380 Degrees for 3-4 Minutes. Oven would be 350
Degrees for 5 Minutes.
And BOOM! You now have a Fancy Italian Dish you can enjoy without any of the guilt!
97
ANABOLIC BBQ CHICKEN PIZZA

Red Onions 168g Carbohydrates: 125g
Sugar Free BBQ Sauce 300g Fiber: 10g
Kosher Salt 1g
Black Pepper 1g
DIRECTIONS:
Looking for a change up from the regular Anabolic Pepperoni Pizza? Give this guy a try and
I promise you won't be disappointed!!
First thing we want to do is grab a large Chicken Breast and trim it into little bite size pieces.
Trim any excess fat off of the breast to keep this recipe as Anabolic as possible!
Now just Pre-Heat a skillet to Medium-High heat and toss your Chicken Breast in and
spread it all out in your pan so none of your pieces are overlapping. We want them all to
cook quick and evenly! Feel free to chop them into smaller pieces using your spatula while
they cook to speed up the process!
Once your chicken is finished toss it in a Mixing Bowl and throw in your Kosher Salt &
Pepper. This pizza has so much flavor we don't need to season our chicken much at all!
Mix by hand until all of your chicken is seasoned.
Next up take a Red Onion and peel off the outer layer of skin & chop it straight down the
middle! What you'll do now is chop your onion half into small pieces until you reach 168
Grams.
Now you will take your 380 Calorie Pizza Crust (I use HEB Thin & Crispy Brand) & lay it out
on a Pizza Baking Circle or another baking tray. Make sure you spray your surface with non-
stick spray!
This step is optional but if you want a crispier crust toss it in the oven at 350 Degrees for
around 8 minutes! Optional but recommended!
Now just spread your Sugar Free BBQ (I personally use G Hughes Sweet & Spicy) on the
pizza crust as your sauce.
Next you will evenly spread your cheese out on top of your sauce. After this go ahead and
lay down your onions, once again spread everything evenly.
Finally just lay down your Cooked Chicken Breast on the pizza.
At this point we are fully assembled and ready to go in the oven! Pre-Heat your oven to 350
Degrees and bake for between 18-20 Minutes.
And BOOM! You now have a delicious pizza that is so high in protein if you accidentally
dropped a piece and your dog happens to eat it he'll wake up the next morning a Pit Bull! If
he's already a Pit Bull he'll be a Real Bull!
98
PIZZA QUESADILLA
Pizza Sauce 63g Fat: 2g
Crushed Red Peppers 1g
Oregano 1g
DIRECTIONS:
The first thing we'll do is Pre-Heat a Large Skillet to
Medium/High Heat & pour our 230g Liquid Egg Whites down
inside. Go ahead & spread your 1g Garlic Powder & 1g
Oregano evenly out on top of your Egg Whites. Cover your
pan with a Lid & let this cook for 7-8 Minutes or until there's
no liquid left on top of your Egg whites & it's cooked all the
way through.
Now we build our pizza! On half of the Egg White Omelette
spread out your 63g Pizza Sauce. Follow that up with your
56g Fat Free Mozzarella. Finally you'll lay down your 14g
Turkey Pepperoni & 1g Crushed Red Peppers!
Now all we'll do is fold the uncovered half of the Omelette
over the side with our toppings! Use a spatula & press down
on it to seal it in. Let your Pizza Quesadilla cook for an
additional 1-3 Minutes or until the Cheese on the inside is
melted.
And BOOM! You now have an Anabolic Pizza Quesadilla that
is loaded down with Protein & is incredibly delicious! Feel
free to add any veggies or other toppings you may like to
personalize it to your preference!
99
ANABOLIC CHIPOTLE QUESARITO
High Fiber Tortillas 2 Calories: 583
Chipotle/Adobo Sauce 40g Carbohydrates: 58g
Canned Pinto Beans 65g Fiber: 24g
White Queso 32g
DIRECTIONS:
If you like Quesadillas & you like Chipotle Burritos then you'll love this recipe! This is super
simple and ready in no time at all! Let's do it!!
First thing you want to do is take your Chicken Breast and cut it up into little bite size pieces.
Toss them in a small Zip-Loc Baggie or Meal Prep Container & pour your 40g of Chipotle/Adobo
sauce in with your Chicken Breast. Shake it up until every piece of Chicken is coated in sauce!
You can let this marinate for 30 Minutes or so if you want maximum flavor but feel free to cook
right away if you're in a hurry!
Now just grab two of your Low Carb/High Fiber Tortillas and lay them out on a flat surface. Now
take about 84g of your Fat Free Mozzarella Cheese and spread it out on one of your Tortillas.
Once finished you can take your Crushed Red Peppers and coat your cheese with them but this
is optional just in case you don't like things too spicy!
Now take your other tortilla and lay it on top of your cheese in order to create our Quesadilla
Wrap! Pre-Heat a skillet to Low/Medium Heat and hit it with Non-Stick Spray! Cook your
Quesadilla for 2-3 minutes on each side until it's warm and your cheese is soft and slightly
melted. Once done pull it off the stove and lay it back out on your flat surface.
Now we just need to cook our Chicken Breast! In the same pan which should already be pre-
heated and coated with Non-Stick Spray go ahead and toss in your marinated Chicken Breast!
Raise the heat to Medium/High and let it cook for 4-5 Minutes or until it's cooked to your liking!
Once finished pull it off stove and place it in the middle of your Quesadilla Wrap!
Now all we have to do is add our Pinto Beans, the rest of our Fat Free Mozzarella, & White
Queso on top of our Chicken Breast. We will now wrap the Quesarito up into a burrito shape! If
you are unsure of how to do this feel free to watch any of my Burrito Recipe Videos or just
google a Burrito Wrapping Tutorial! After you do this once it's a piece of cake!
Once your Quesarito is wrapped we will place it back on the stove at a Medium/High Heat and
lay it in seam side down. Let the Quesarito cook on the top & bottom for around 3-4 Minutes
each side until your folding seam is sealed up and you can see cheese coming out the end of
the Quesarito!
And BOOM! You now have a delicious Quesadilla/Burrito Hybrid that is LOADED with Protein
and Fiber! This thing is guaranteed to leave you full for hours & crush any Chipotle craving
you're currently having!
100
ANABOLIC MAC N'CHEESEBURGER
Chickpea Pasta 112g Calories: 777
96% Lean Ground Beef 112g Fiber: 17g
Queso Seasoning Mix 5g
Ground Mustard 3g
DIRECTIONS:
This one is a BANGER!! Craving Pasta? Craving a Cheeseburger? Just have both and wake
up with a Beard to your knees! Let's do this!!
First thing you want to do is bring some water to a boil on the stove & toss in your 112g of
Chickpea Pasta. I use Banza Brand but as long as it's Chickpea it'll fit the macros! Boil for
9-11 Minutes or until you reach the desired tenderness. Once finished strain them and
set off to the side.
Now we'll toss our 112g of 96% Lean Ground Beef in a Mixing Bowl and add some
seasonings! Throw in your 3g of Ground Mustard along with 1g of Salt & 1g of Pepper!
Feel free to season more if you'd like but for me this is perfect!
Next just toss your Seasoned Ground Beef in the skillet on a Medium/HIgh Heat until it's
browned. I like to burn mine a bit so it's crispy and has a more "cheeseburger" like taste!
Once finished pull it off the stove and set to the side.
Now we'll measure out our Unsweetened Almond Milk in a measuring cup or bowl! Once
that's done go ahead and add in your 5g of Queso Seasoning Mix and stir it up! I use
Franks Red Hot Queso Seasoning Packets that are Zero Calories but if you find an
alternative or don't use it at all it won't make a huge difference!
Now just pour your Almond Milk/Queso mixture in a Medium Sized Sauce Pan & set the
heat to Low/Medium. Let it heat up for a few minutes and stir it a few times while you're
waiting. Once it starts smoking you can now add in your Fat Free Cream Cheese & Fat
Free Cheddar Cheese! Continue stirring while letting it all mix together and melt for a few
more minutes. Once it's thickened up and has a sauce like consistency then you'll know
you're good to go!
Pull your sauce off the stove and dump it over top of your noodles! Stir this up until it's
combined. You can now toss all of your ground beef in & stir it up OR you can save it all
and use it as a topping. Either way this will be delicious!
And BOOM! You now have Anabolic Mac & Cheeseburger that will not only leave you full
& satisfied but will conquer any craving you're having for Pasta! This one is a real winner
& I know you're gonna love it!!
101
CHICKEN BACON SWISS SANDWICH
Thin Sliced Swiss Cheese 1 Slice Carbohydrates: 40g
Honey Mustard 10g Fiber: 2g
White Flour 20g
Baking Powder 2g
Seasoning Blend 3g
Egg Beaters/Almond Milk 184g
DIRECTIONS:
This is my favorite Crispy Chicken Sandwich! All the flavor of Deep Fried Chicken without
all the calories! Let's do this...
First thing we'll do is get our Chicken ready! Grab a Large Chicken Breast & weigh it out on
your food scale. Once you have the weight slowly trim & shape your breast until it'll fit on
a bun & weighs out to 224g! If it's a little thick feel free to pound it out so it cooks quicker!
Now we'll grab a Large Mixing Bowl & pour in some Egg Beaters or Unsweetened Almond
Milk. You can also add Pickle Juice to this to ramp up the flavor but this isn't necessary.
Plop your Chicken down inside and let it soak while you get your breading ready!
In another Large Mixing Bowl we'll toss in our 20g White Flour & 2g Baking Powder. As far
as seasonings go you can get creative if you'd like but personally I also like to add 1g
Paprika, 1g Garlic Powder, 1g Salt, & a dash of Pepper! Mix all of these together until
thoroughly mixed.
Now we'll pull our Chicken out of the wash & let the excess drip off. Toss your Chicken
Breast down into the breading and shake the bowl until the underside and part of the top
is breaded. Flip the breast over & repeat! Once your Chicken is fully breaded you can use
your hands and sprinkle more breading on top & hit any spots that need a little more
breading.
Once your Chicken is ready to go we'll toss it in the Air Fryer at 400 Degrees for 15-20
Minutes! Double check the inside with a thermometer & make sure it hits 165 Degrees
before consuming!
Now we build! Lay down your 130 Calorie Bun & spread your 10g Honey Mustard on the
bottom side. Place your Chicken Patty on top of the sauce. Now lay down your 60 Calorie
Thin Sliced Swiss Cheese (I Use Kraft Brand) & on top of that lay down your 12g Cooked
Turkey Bacon! Place the top bun on & you're golden!
Boom! You now have an Anabolic Crispy Fried Chicken Sandwich that is about as
authentic as it gets! Eat this & reminisce about simpler times!
102
CHEESY GORDITA CRUNCH

Low Carb High Fiber Wrap 1 Calories: 356
Low Calorie Taco Shell 1 Carbohydrates: 23g
Shredded Lettuce 10g Fiber: 9g
Taco Bell Fire Sauce 20g
DIRECTIONS:
This is an amazing recipe! Not only is it simple but you can multiply out the ingredients
and Meal Prep these out for as many days as you'd like! Just wrap your extra ones in foil
and toss in the fridge! If prepping past 4 days just throw the extras in the Freezer and the
night before you need them just place them in the fridge to thaw & they'll be ready by the
next day!
The first thing we want to do is prep out our Lean Ground Beef. If you want a spicy
seasoning for your beef use 1g of each of the following: Chili Powder, Paprika, Oregano,
Crushed Red Peppers, & Kosher Salt. Mix all of those together in a small bowl! It's an
optional step but it'll give your beef a really nice flavor!
Cook your beef in a skillet on Medium-High Heat until browned! Once you toss it in and
break it up into smaller pieces throw your seasoning in with it and mix it all together!
Once finished set off to the side.
Now, when selecting a Tortilla you want a Low Carb High Fiber Tortilla! Go with the lowest
calorie version you can find. I personally use La Tortilla Factory Whole Wheat ones but
use whatever brand you'd like!
When Selecting a Taco Shell it won't be advertised as low calorie so you'll need to do a
little nutrition label reading at your local store. I find the store brand taco shells are
usually the lowest calorie ones! I buy Kroger Taco Shells but just about any grocery will
have their own version!
On a Baking Sheet lay out your Low Carb High Fiber Wrap and spread about 3/4 of your
Fat Free Cheddar Cheese out on it. We need to save some cheese to put on top of our
beef later!
Now lay your Taco Shell on one side of your High Fiber Wrap on top of the cheese. Pre-
Heat your oven to 325 Degrees & throw your Cheesy Gordita in the Oven for around 5-7
Minutes! Once you pull it out your Taco Shell should be stuck to one side of your wrap &
you can now finish sealing it up so your Taco Shell is cheese glued to your tortilla!
Now just fill your Gordita with our Lean Ground Beef, the rest of our Fat Free Cheese,
Taco Bell Fire Sauce (Or any other zero calorie hot sauce of choice), & shredded lettuce!
And BOOM!! You now have an extremely Anabolic Cheesy Gordita Crunch that will make
the Taco Bell version seem like a childs play toy!
103
BUFFALO CHICKEN PIZZA

Chopped Green Onions 15g Carbohydrates: 102g
Franks Buffalo Sauce 230g Fiber: 9g
Fat Free Blue Cheese 30g
Fat Free Ranch 30g
DIRECTIONS:
Are you trying to plan a Pizza Night but don't wanna derail your diet? If so then look no
further than this recipe right here!!
First thing we want to do is grab a large Chicken Breast and trim it into little bite size
pieces. Trim any excess fat off of the breast to keep this recipe as Anabolic as possible!
Now just Pre-Heat a skillet to Medium-High heat and toss your Chicken Breast right in!
Spread all of your Chicken out in your pan so none of your pieces are overlapping. We
want them all to cook quick and evenly! Feel free to chop them into smaller pieces using
your spatula while they cook to speed up the process!
Once your chicken is finished toss it in a Mixing Bowl and season however you'd like! I
personally just use a little Salt, Pepper, & Paprika but honestly this pizza has so much
flavor we don't need to season our chicken much at all! Mix by hand until all of your
chicken is seasoned.
Now you will take your 380 Calorie Pizza Crust (I use HEB Thin & Crispy Brand but check
your local grocery for the most comparable/lowest calorie brand you can find) & lay it out
on a Pizza Baking Circle or another baking tray. Make sure you spray your surface with
non-stick spray!
This step is optional but if you want a crispier crust toss it in the oven at 350 Degrees for
around 8 minutes! Optional but recommended!
Now we'll pour our Franks Red Hot Buffalo Sauce, Fat Free Blue Cheese Dressing, & Fat
Free Ranch Dressing in a measuring cup or bowl. Mix these up with a spoon until the
whole consistency of your sauce is thicker and creamier! Once done spread this out
evenly on top of your crust.
Next you will evenly spread your cheese out on top of your sauce. After this go ahead
and lay down your Chopped Green Onions!
Finally just lay down your Cooked Chicken Breast on the pizza.
At this point we are fully assembled and ready to go in the oven! Pre-Heat your oven to
350 Degrees and bake for between 17-20 Minutes!
And BOOM! You now have a delicious pizza that is so high in protein don't be shocked if
someone starts bench pressing the couch halfway through your Pizza Party!
104
ANABOLIC MEXICAN PIZZA

Enchilada Sauce 60g Fiber: 23g
Taco Seasoning 40g
Pico De Gallo 112g
Chopped Green Onions 10g
DIRECTIONS:
This is the Taco Bell Mexican Pizza on Steroids! Loaded with Protein & perfect for Meal
Prep! This pizza is HUGE so feel free to split it into as many servings as needed!
First thing you want to do is Pre-Heat a Large Skillet to Medium Heat & hit it with a light
coating of Non-Stick Cooking Spray! Toss one of your Burrito Tortillas (I Use Mission
Brand) in the Skillet and let it cook 2-3 Minutes on each side, flipping often. Do this to
both Tortillas until they're crispy and firm!
Once your Tortillas are done set them off to the side. Now we'll toss our 448g of 96%
Lean Ground Beef in the same Skillet and cook it until it's browned. Once our Beef is
browned we'll toss in our 40g of Taco Seasoning Mix (I Use Old El Paso Mild) while also
adding 160g of Water. Stir everything together until it's all mixed and continue to let
this cook for an additional 2-3 Minutes until it thickens up. Once finished remove from
the heat and set off to the side.
Now it's time to start building our pizza! Lay out one of your Tortillas on an oven safe
baking sheet. Take your 260g of Refried Beans and spread them out evenly on top of
the Tortilla! If you toss them in the microwave for 60 Seconds they'll be much easier to
spread! Once you finish spreading you will now take your Seasoned Ground Beef and
spread it out evenly on top of your Refried Beans.
Next up we'll lay our other Tortilla down on top of the Beef. Weigh out your 60g of
Enchilada Sauce and spread it out evenly on top of your Tortilla! Next take your 168g
of Fat Free Cheddar Cheese and spread it out evenly on top of your Enchilada Sauce!
And Finally we'll evenly spread our 10g of Chopped Green Onions & 112g Pico De Gallo
on top of our Cheese. Congratulations! You just built an Anabolic Mexican Pizza!
Now all we have to do is toss this in the oven at 400 Degrees for about 10-12 Minutes!
And BOOM! You now have a delicious Anabolic Mexican Pizza that everyone is going to
love! Personally I split this into 4 Servings and toss the extras in Meal Prep Containers
to Microwave for later but do it however you prefer!
105
BBQ PULLED PORK SLIDERS

100 Calorie Slider Bun 1 Calories: 250
Pre-Cooked Pulled Pork 84g Fat: 6g
Sugar Free BBQ Sauce 30g Protein: 26g
Fiber: 0g
DIRECTIONS:
The HOLY GRAIL of Anabolic Slider Recipes! Seriously, these are not only
stupid simple but insanely delicious! Perfect for making a big batch at one
time! If you are prepping more then just one multiply the amount of
ingredients out by the number of sandwiches you're making!
We'll start off by preparing our Pulled Pork. I buy Curly's Sauceless Pulled Pork
since it's already cooked & doesn't have sugary sauce already added to it. If
buying a different brand just make sure it's Sauceless and as close to 100
Calories for an 84g Serving as possible!
Weigh out your Pulled Pork and put it in a Large Mixing Bowl! Once in there
we'll add our Sugar Free BBQ Sauce (I prefer G Hughes Sweet & Spicy) and mix
everything together until all of your Pulled Pork is coated in sauce!
Next we'll start building our sandwiches! Grab a large baking dish if you're
making multiple and spray the inside with Non-Stick Cooking Spray! Lay the
bottom buns of your sliders down in the pan.
Go ahead and weigh out your Fat Free Cheddar Cheese and spread half of it
out on top of your bottom buns. Now we'll just take our Pulled Pork and
spread it out on top of our cheese evenly for each sandwich. Once your pork is
spread just take your remaining cheese and spread the rest of it on top of the
pork. Place your top buns on & your dish is finished!
Now, for cooking these all we're going to do is wrap a piece of foil around our
baking dish and toss it in the Oven at 350 Degrees for 40-50 Minutes or until
your Cheese is Melted! If making just one or two and you don't want to wait on
the oven these are literally perfect to microwave for around 60-90 Seconds on
High!
And BOOM! You now have Anabolic Pulled Pork Sliders that are cheesy &
delicious! These are great re-heated too so if you don't eat them all or you just
want to tupperware them up for Meal Prep later go right ahead!
106
CHICKEN N' WAFFLES

Instant Waffle Mix 27g Calories: 503
Chicken Breast 224g Fiber: 1g
White Flour 20g
Baking Powder 2g
DIRECTIONS:
This is one of my ALL TIME FAVORITE Recipes! If you love Fried Chicken & you love
Waffles then this one is your jam! Let's do this!
First thing we'll do is prepare our Waffle Batter. Toss your 27g Instant Waffle Mix (I
Use Hungry Jack Complete), 16g Vanilla Whey Protein, 85g Fat Free Plain Greek Yogurt,
& 46g Liquid Egg Whites all in a Large Mixing Bowl! Whisk these all together until
thoroughly combined and set off to the side.
Now we'll get our Chicken ready! I start by splitting a Large Chicken Breast down the
middle and creating thin pieces of meat. The thinner it is the easier it'll cook! Weigh
your Chicken Strips out to 224g.
In a separate Mixing Bowl we'll prepare our breading! Toss your 20g of White Flour &
2g of Baking Powder in the mixing bowl along with any extra seasonings you'd like to
use. I recommend tossing in 1g Garlic Powder, 1g Paprika, 1g Kosher Salt, & 1g Black
Pepper! Mix all of these together with a spoon until thoroughly combined.
It's time to start breading our Chicken! Pour some Liquid Egg Whites in a small bowl
and dip each of your Chicken Strips down in. Once you've submerged each one for
about 10 Seconds pull it out and let any excess egg drip off. Now just transfer to your
Breading Bowl and flour each piece of Chicken until it's fully covered! Transfer each
piece of Breaded Chicken to a dry plate when done.
Now just spray each side of each piece of Chicken with a light coating of Non-Stick
Cooking Spray!
Now all that's left to do is cook! Pre-Heat a Waffle Griddle to a Medium/High Heat and
spoon your batter down into it! Close it up and let it cook for 90-120 Seconds! When
it comes to the Chicken we'll just Air Fry at 400 Degrees for 6-7 Minutes each side! If
you notice any dry spots after the first round of cooking just hit it with a little more
Non-Stick Spray!
And BOOM! You now have Anabolic Chicken N' Waffles that are absolutely delicious!
Top with Sugar Free Maple Syrup to really make this meal sing!
107
TEXAS TOAST BBQ BURGER

120 Calorie Texas Toast 2 Slices Calories: 770
White Onion 47g Fiber: 4g
Fat Free Ranch 30g
Sugar Free BBQ Sauce 30g
Baking Powder 2g
DIRECTIONS:
First thing we want to do is get all of our ingredients ready so we can cook everything at roughly the same
time. Split your 336g 96% Lean Ground Beef into two even piles and patty these out. The thinner and
bigger these are the faster they'll cook! Once pattied go ahead and add salt & pepper to each side.
Next we'll get our Texas Toast ready! I buy a big loaf at my store and each piece is around 120 Calories
so keep this in mind when buying your bread! Take your two slices & spray each side with a light coating
of Zero Calorie Butter Spray! Feel free to sprinkle some Italian Seasoning or Oregano on each side to add
some flavor!
Now we'll prepare our Onions. Grab a large White Onion and split it down the middle with a knife. Take
one of your halves and slice a couple thin slivers off of it. Pull out the outer 3-4 rings of each sliver and
weigh them out to 47g.
Once you have your onion rings we'll batter them up and get them ready for the Air Fryer! In a Large
Mixing Bowl toss in your 10g White Flour & 2g Baking Powder. Use a spoon and mix these up. Toss in
some Garlic Powder, Kosher Salt, & Pepper to add a little more flavor if you'd like but this isn't necessary.
Pour some Liquid Egg Whites or Unsweetened Almond Milk in a small bowl. Dip each Onion Ring in the
wash. Pull it out and let it drip off before transferring to your breading bowl and flouring. Do this to each
Onion Ring. After all your rings are breaded spray them with a light coating of Non-Stick Cooking Spray!
Now that all of our Ingredients are ready we can start cooking everything all at once! Pre-Heat a Large
Skillet to Medium Heat and lay your Texas Toast pieces down in. Let these toast for 2-3 Minutes a side or
until golden brown!
Next you'll toss your Breaded Onion Rings in the Air Fryer at 375-400 Degrees for 12-15 Minutes! Check
these around halfway through cooking and if you notice any dry spots just spray them with a little more
Non-Stick Spray!
Once our Texas Toast is done we'll pull it off the stove and toss our Burger Patties down in! Let these
cook for 4-5 Minutes each side or until cooked thoroughly!
Now we build!! Lay down a piece of your Texas Toast and spread your 30g of Fat Free Ranch on it. Now
lay down one of your Burger Patties and place a slice of Fat Free American Cheese on top. Lay your other
patty on top of this one and top with your 30g of Sugar Free BBQ Sauce! Now we'll lay down our Onion
Rings & place our other piece of Texas Toast on top!
And BOOM! You now have THE BEST BURGER I've ever made in my life. This thing is filling, delicious and
Anabolic! A real delicacy!
108
PARM GARLIC BONELESS WINGS
White Flour 20g Fat: 12g
Pepper 1g Protein: 52g
Kosher Salt 1g Carbohydrates: 18g
Baking Powder 2g
Parmesan Garlic Sauce 45g
DIRECTIONS:
These are BY FAR my favorite way to make Boneless Wings! Simple, Delicious, &
Anabolic! Let's do this!!
First thing we'll do is grab a Large Chicken Breast and cut it into little bite size
pieces. I usually end up with around 12 Boneless Wings with this recipe but feel
free to cut them how you see fit! Weigh these out until they equal 224g.
Now what we need to do is bread our Boneless Wings! In a Large Mixing Bowl
toss in your 10g White Flour, 1g Pepper, 1g Kosher Salt, 1g Garlic Powder, & 2g
Baking Powder! Mix these all together with a spoon until thoroughly combined!
In a small bowl pour in some Liquid Egg Whites or Unsweetened Almond Milk to
use as our wash! Start by dipping each Boneless Wing down in the wash and
letting it get coated. Pull it out and let any excess drip off before transferring to
our Breading Bowl. Fully coat each Boneless Wing this way until they're all
breaded!
Once all of your Boneless Wings are breaded go ahead and spray each of them
with a light coating of Non-Stick Cooking Spray!
Now all we have to do is cook! Air Fry your Boneless Wings at 375-400 Degrees
for 6-7 Minutes on each side. Once your Wings finish the first cooking cycle flip
them over and spray them again with your Non-Stick Spray! If you notice any
overly dry spots of flour make sure you hit it with spray!
At this point our Boneless Wings are finished cooking and all we have to do is toss
them in our Sauce! In a Large Mixing Bowl measure out your 45g of Parmesan
Garlic Wing Sauce! Sit your Boneless Wings down in the sauce and shake them in
your Bowl until all of your Wings are covered!
And BOOM! You now have Anabolic Parmesan Garlic Boneless Wings that will go
toe to toe with the wings you'd order at your favorite restaurant! If you want to
switch it up by changing sauces go right ahead, the world is your oyster!
109
ANABOLIC SKILLET TACOS

Small Corn Tortillas 3 Calories: 386
Roasted Pulled Chicken 168g Fat: 6g
Hot Sauce 30g Carbohydrates: 35g
Fiber: 3g
DIRECTIONS:
This is one of my new Favorites! If you want something quick to make, simple,
& Anabolic then this one is right up your alley!
First thing we'll cover is our Small Corn Tortillas. I buy Mission Extra Thin Corn
Tortillas and they're 40 Calories a piece! You should be able to find these at
most grocery stores. Just make sure if you swap that you watch those calories!
When it comes to our Roasted Pulled Chicken you can use regular Chicken
Breast if you'd like but for convenience sake I use Curley's Roasted Pulled
Chicken since it's Pre-Cooked and delicious! You can also use Canned Chicken
Breast for this and it'll still be great!
What we want to do first is heat up our Chicken! Pre-Heat a Skillet to Medium
Heat and toss your Cooked Chicken down in! Let this cook for a few minutes!
Once your Chicken is warmed up toss it in a Large Mixing Bowl along with your
30g Hot Sauce! I use Mexican Style Salsa Picante since I love the flavor but go
with whatever your preference is! Toss your Chicken in the bowl with the
Sauce until it's fully coated. Once finished set off to the side.
Now we'll Pre-Heat a Large Skillet to Medium-High Heat and hit it with Non-
Stick Cooking Spray! Toss your 3 Small Corn Tortillas down in and let them
cook for 2-3 Minutes. Once your undersides are crispy go ahead and flip your
Tortillas over!
Now we'll build! Fill each Tortilla with your Seasoned Chicken and your Fat
Free Mozzarella Cheese. Once done fold each Corn Tortilla over to create our
taco shape for each one! Press down on it with your Spatula after it's folded
over to lock it into place!
Now just flip each Taco over and let it cook for another 2-3 Minutes or until all
of your Cheese is melted and your Tacos are nice and crispy!
And BOOM! We now have Anabolic Skillet Tacos that are incredibly delicious
and full of protein!
110
WHITE CASTLE SLIDERS

70 Calorie Butter Rolls 4 Rolls Fat: 11g
Diced White Onions 112g Carbohydrates: 73g
Worcestershire Sauce 30g Fiber: 2g
DIRECTIONS:
If you've been craving a White Castle Slider but are worried about what it's going to do to
your waistline then give this one a shot, I guarantee it's even more delicious!
First thing we'll do is dice up our White Onion! You can buy a whole White Onion and dice
it yourself or just buy pre-diced onions. Weigh these out to 112g and place in a small
bowl. Pour your 30g of Worcestershire Sauce in the bowl with your Diced Onions and set
off to the side.
Next we'll get our Beef patty ready! What we'll do is weigh out our 224g of 96% Lean Beef
and toss it on a Large Cutting Board. The goal here is to shape our patty it until it's slightly
larger than our Four 70 Calorie Butter Rolls while they're still connected and in a square
shape. Use your rolls as a size reference when forming your patty! I use Natures Own
Butter Rolls personally since I find they have the best flavor & nutrition profile.
Once your Patty is formed go ahead and take a small blunt object and create about 7 or 8
small holes in your patty. I personally use the handle of a spoon to do this but anything
can work. This will help our Patty cook faster and let the juices from our Onion absorb
into the burger! Once formed season your Patty with Salt & Pepper!
Now we'll get to cooking! Pre-Heat a Large Skillet to Medium-High Heat and toss your
Onions down in! Let these simmer & cook down for 2-3 Minutes.
Next we'll place our Patty directly on top of our Onions! We'll be letting this cook for 3-4
Minutes on each side or until it's cooked all the way through. We're letting this cook via
the Steam that is let off by our cooking Onions so we aren't directly letting it touch the grill.
While the Burger is cooking use a knife and split each of your Rolls in half to create our
bottom and top buns. Lay your Bottom Buns all together and in a square shape so we
can lay our Patty on top when it's finished!
Once our Patty is done cooking we'll remove it from the heat and start building! First you'll
take some of your Onions and layer them down on your bottom buns. Next lay your Patty
down on top of the Onions. Finally before putting on the top buns place 2 Slices of Fat
Free Cheese down on your patty so you have full coverage over all of your sandwiches!
Now that we're fully built all we need to do is take a knife and cut down the middle and
sides of our sliders to separate our patties and cheese so we have 4 separate sandwiches!
And Boom! You now have Four Anabolic White Castle Sliders that are incredibly delicious
and filling! Skip the Drive Thru and make these instead, your body will thank you for it!
111
CRISPY OVEN FRIED CHICKEN

Panko Bread Crumbs 14g Protein: 27g
Garlic Powder 2g Carbohydrates: 18g
Paprika 1g Fiber: 1g
DIRECTIONS:
This recipe is my favorite way to make Crispy Fried Chicken in bulk! Doing it in the Oven is
easy & delicious! If making multiple Crispy Chicken Breasts just multiply the amount of
ingredients out by the number of breasts you're going to make!
First thing we'll do is trim our Chicken Breast down to a 112g Breast. Typically a Large Chicken
Breast weighs a little over 224g so what I like to do is cut it in half down the middle and trim
any excess off the edges of each breast. This will create a couple 112g Chicken Breasts for us
to work with! The more even these all are in size the better they'll all cook at the same time!
Once you have your 112g Chicken Breast shaped and ready to go we can now move onto
breading! In a bowl toss in some Unsweetened Almond Milk or Liquid Egg Whites to create a
wash station. In another bowl, preferably a Large Mixing Bowl go ahead and toss in your 10g
White Flour, 14g Panko Bread Crumbs, 2g Garlic Powder, 1g Paprika, 1g Salt, & 1g Pepper!
Mix these together with a spoon.
Now the breading part is simple! Just dip your Chicken Breast down in the wash for around
10-15 Seconds. Pull it out and let any excess drip off before transferring over to your
Breading Bowl. I like to sit it down inside and sprinkle the breading on top of it until it's
covered. I'll then press down on it to lock it in! Flip your piece over and repeat this step until
it's breaded! Keep in mind you'll most likely have some breading left over but don't worry,
we'll use it later!
Now we'll place our Breaded Chicken Breast on a Baking Sheet! I recommend using a Wire
Rack on top of your Baking Sheet for this recipe since it'll elevate the Chicken and help it crisp
up all the way around! Make sure you spray your piece of Chicken with a light coating of Non-
Stick Cooking Spray until it looks slightly damp all over and doesn't have any dry spots.
Pre-Heat your oven to 425 Degrees! If you have Convection Mode on your oven go ahead
and enable it. This will blow some air around in there and help crisp our breading up even
more! We'll toss it in the oven for 10 Minutes. After the 10 Minutes we'll pull it out, flip our
piece of Chicken over, & then apply the remainder of our breading! Make sure you hit your
piece of Chicken with a little more Non-Stick Cooking Spray to dampen the new breading we
just added! Throw this back in the oven for around 10-15 Minutes or until your Chicken
Breast reaches an internal temperature of 165 Degrees!
And BOOM! You now have Anabolic Crispy Fried Chicken that you made in the oven! I'm
telling you: this recipe is so good even my girlfriend who is the pickiest eater in the world can't
resist these! I guarantee you'll love them!
112
ANABOLIC CHICKEN FRIED RICE

Cooked Jasmine Rice 240g Calories: 779
Minced Garlic 10g Carbohydrates: 106g
Ginger 15g Fiber: 5g
Frozen Peas/Carrots 84g
White Onion 56g
Light Soy Sauce 30g
DIRECTIONS:
If you are a fan of Hibachi Style Fried Rice then this is the recipe you've been waiting for!
Stupid simple & this recipe makes a massive pile of Fried Rice! Let's do this!!
First thing we want to do is preheat a Large Skillet or Wok to Medium/High Heat and hit
it with Non-Stick Spray! Take your 92g of Egg Beaters (Make sure it's the one that
doesn't have added fat) and fry these up! Once finished pull off and set to the side.
Now we can really get started! The next parts move pretty quick so I recommend having
all of your ingredients weighed out and waiting on you in small bowls so you can add
them in as you go and you aren't scrambling for them.
Toss your 56g White Onion, 10g Minced Garlic, & 15g Ginger in your pre-heated Skillet
and let these cook down for 2-3 Minutes! Once these are cooked to your liking we'll add
in our 224g of Chicken Breast! What you'll want to do is cut your Chicken into very small
pieces that way it'll cook quick and almost blend into the rice when we add it. Go ahead
and add a little dash of Salt & Pepper to your Chicken. Spread it out evenly and cook for
3-4 Minutes or until all of your pieces are white and cooked all the way through!
Now we'll add our 240g Cooked Jasmine Rice & 30g Light Soy Sauce to the Skillet! When
it comes to the rice you can cook it before hand or to save on time you can do what I do:
buy the Uncle Bens Pre-Cooked Plain Jasmine Rice Packs at your local grocery! They're
conveniently weighed out to 240g and are perfect for this recipe! Stir everything
together and let it simmer and cook for another 2-3 Minutes.
And the final thing we'll add is our 84g of Frozen Peas & Carrots as well as our cooked
Egg Beaters from earlier! I buy the frozen Peas/Carrots veggie bags at my grocery for a
dollar and they're perfect for this! Once again: stir everything together and let it cook for
2-3 more minutes to allow your frozen veggies to thaw! Once your Fried Rice is finished
remove it from the Heat and serve immediately!
And BOOM! You now have Anabolic Chicken Fried Rice that is the perfect meal for just
about anyone! Feel Free to cook even bigger batches by multiplying out the ingredients
and just following the same steps!
113
ANABOLIC WALKING TACO

Small Corn Tortillas 3 Calories: 342
Taco Seasoning 15g Carbohydrates: 37g
Chili Powder 2g
Cumin 2g
Salt 2g
Water 45g
DIRECTIONS:
With this recipe we'll be making homemade healthier Fritos & dressing them up with all the
fixings! If you've ever had a traditional Walking Taco before then this one will be right up your
Anabolic Alley! Let's do this!!
First thing we'll do is get our Fritos ready! Take your 3 Small Corn Tortillas (I Use Mission Brand
Extra Thin which are 120 Calories for 3) and sit them all on top of each other so they're
overlapping. Take a Pizza Cutter and cut small even sized vertical strips through your Tortillas!
Do one slice Horizontally and you should now have a bunch of little Tortilla Strips! Spray a
Large Baking Sheet with Non-Stick Cooking Spray and evenly space your strips out. Spray them
all with a light coating of Non-Stick Spray before throwing in the oven at 375 Degrees for 6-7
Minutes! Make sure you check these early since they'll burn rather quickly if you let them cook
past the allotted time.
Now we'll get our Frito Seasoning ready! In a Mixing Bowl toss in your 2g Garlic Powder, 2g Chili
Powder, 2g Cumin, & 2g Salt! Mix these all together until combined. Once your Fritos are done
in the oven you'll just toss them in your Seasoning Bowl and toss your Fritos until they're fully
seasoned! If they aren't still damp from the oven then just hit them with a light coating of Non-
Stick Spray to give them some adhesive properties!
Now we'll get our Taco Meat ready! Weigh out your 112g 96% Lean Ground Beef and toss it in
a skillet that's been Pre-Heated to a Medium/High Heat! Cook this until browned.
In a Small Bowl or Measuring Cup weigh out your 45g of Water and toss in your 15g Of Taco
Seasoning! I use Old El Paso Taco Seasoning in the big shaker bottle that way I don't have to
use a full packet and can portion it out as needed.
Once your Beef is Browned pour your Seasoning mix in and stir everything together. Bring it
back to a boil & once it's bubbling again reduce back down to low and let this simmer for a few
minutes until it thickens up!
And BOOM! Now it's time to build! In a small bowl place your Homemade Fritos in the bottom,
top with your Lean Taco Meat, & on top of that place your 28g Fat Free Cheddar Cheese! From
here you can have a little fun. Feel free to add some Lettuce, White Onions, Pico De Gallo or
whatever else your heart desires! You'll very easily fall in love with this recipe, I guarantee it!
114
TEXAS SMOKED BBQ WINGS

Frozen Party Wings 224g Calories: 432
Salt & Pepper Blend 1 Bottle Fat: 32g
Texas Style BBQ Rub 1 Bottle Protein: 36g
Carbohydrates: 0g
Fiber: 0g
DIRECTIONS:
Today we're making some Texas Style Smoked BBQ Wings! If you've never smoked anything
before & want to get started with a simple & delicious recipe then this is the one you want! Let's
get started!
First thing we'll do is get our Party Wings ready for the grill! 99% of the time when you buy Party
Wings they'll come Frozen so make sure you set the time aside to let them thaw! I recommend
letting them thaw in the Fridge for 24 Hours but if you want to speed this up just lay them out on
a Baking Sheet and they'll thaw at room temperature in about 2 Hours.
Once your Party Wings are thawed we'll go ahead and dry off each one of them with a Paper
Towel! Once all of your Wings are patted dry go ahead and transfer to a Baking Sheet or another
large dish so we can get them Seasoned.
As far as Seasonings & Rubs go you can really use whatever you'd like but for this recipe we're
keeping it Authentically Texas! We start with a layer of Texas Style Salt & Pepper Blend and cover
each wing with a light to medium coat. After the first coat is layed down we'll then switch to a
Texas Style BBQ Rub and give them another light to medium coat. You can find all of these rubs
in the Spice aisle of most grocery stores! Once each wing is seasoned go ahead and flip each of
them over and repeat the process again until both sides of the wings are fully coated!
We are now ready to Smoke these Wings! I personally use a Pellet Grill when I smoke simply
because of how easy they are. Z Grills has a lot of inexpensive options BUT you can get even
cheaper if you look on Amazon so shop around if you are in the market for one!
Set your Grill to 275 & we're going to smoke these until they reach an internal temperature of
165 Degrees! You can estimate this to take around 90-120 Minutes in total if your temperature
holds steady. I always recommend placing a digital thermometer in one of your wings that way
you can keep an eye on the temperature digitally without having to go poking these wings every
15 Minutes.
After about 60 Minutes you'll want to flip each wing over and re-season with your Texas BBQ
Rub! Be on the lookout for any spots you may have missed and make sure they get a nice
coating of seasoning!
At this point all we need to do is wait for these to reach our Internal Temperature of 165! As
soon as they do that we can pull them off the grill and serve!
And BOOM! You now have delicious Texas Style Smoked BBQ Wings that we didn't have to deep
fry, bread, or overly sauce in order for them to be delicious!
*NOTES* You can really Smoke as many wings as you want at one time & as long as they fit in
your grill it shouldn't affect the Cook Times much at all! Just watch those temps and you can't
lose!
115
ANABOLIC KFC DOUBLE DOWN

Low Fat Cheese Square 1 Slice Carbohydrates: 31g
Honey Mustard 28g Fiber: 1g
Ground Mustard 1g
Paprika 1g
DIRECTIONS:
Today we're taking the Infamous KFC Double Down Sandwich and making it Anabolic! Let's do
this!
First thing we'll do is trim a Large Chicken Breast until it weighs out to 224g. Next we'll take a
Knife and cut it evenly long ways down the middle so we end up with our Chicken Breast split
in half. This will be our top & bottom buns! Once finished toss these in a Mixing Bowl with
either Liquid Egg Whites or Unsweetened Almond Milk and let both breasts soak for a couple
minutes.
Now we'll get our breading bowl ready! Grab a Large Mixing Bowl and toss in your 40g White
Flour, 1g Ground Mustard, 1g Paprika, 1g Salt, & 1g Pepper. Mix these all together with a
spoon!
Now we'll bread our Chicken! Lift it out of the Wash and let any excess drip off before tossing
it in your Breading Bowl. Flip your piece of Chicken around in the bowl until it's fully breaded!
Once finished transfer to a separate plate. Do this with both pieces! If you have any leftover
breading you can press it into your pieces once they reach the plate! Once most of your
breading is used up and your Chicken is looking good hit it on both sides with a light coating of
Non-Stick Cooking Spray until you don't see any dry spots.
Now we'll just toss our Chicken Breasts in the Air Fryer at 400 Degrees for 6-7 Minutes before
flipping, hitting with more spray if needed, & cooking an addition 6-7 Minutes at 400 Degrees!
You want your Chicken to reach an Internal Temperature of 165 Degrees!
While The Chicken is cooking we'll fry up our Turkey Bacon! The pieces I buy come in one long
& thick strip that I like to cut into four smaller strips so they fit the Sandwich better but this
part is up to you! Fry your Turkey Bacon on a Skillet set to Medium/High Heat until it's crispy!
Once your Chicken is done it's time to build! Place your Bottom Bun Chicken Breast down on
a plate. Top with a piece of Low Fat Cheese (I like to use Mozzarella or Pepperjack for this).
On top of your Cheese evenly space out your Turkey Bacon! After that apply your Honey
Mustard & finally set your other Chicken Breast on top.
And BOOM! You now have an Anabolic Double Down that is absolutely delicious! This is quite
possibly one of my favorite sandwiches that I've ever made & if you compare the nutrition
facts to the regular Double Down from KFC you'll really feel like you pulled off something
magical!
116
ANABOLIC CLASSIC CHILI

Chopped White Onions 112g Fat: 18g
Kidney Beans 455g Protein: 130g
Petite Diced Tomatoes 420g Carbohydrates: 124g
Beef Broth 294g Fiber: 32g
Tomato Sauce 244g
Tomato Paste 33g
Chili Spice Blend 15g
DIRECTIONS:
This is the perfect recipe for Meal Prep or Family Dinner! Super Simple to whip
up & easily re-heatable for later! Let's do this!!
First thing we want to do is place our 112g Chopped White Onions in a Large
Pot. Cook these for 3-5 Minutes on a Low/Medium Heat until they're softened.
Once your Onions are done go ahead and toss in your 448g of 96% Lean
Ground Beef. Break this up with your Spatula and let this cook along with the
Onions until all of your beef is browned.
Once the Beef is Browned we'll go ahead and add our Seasonings! I personally
use 3g of Chili Powder, 3g Cumin, 3g Garlic Powder, 3g Salt, & 3g Pepper for this
BUT if you want to just buy a Chlii Seasoning Packet and use it then go right
ahead! Toss your Seasonings in with your Beef along with your 33g of Tomato
Paste. Stir all of these together and let Cook for an additional 2-3 Minutes.
At this point we should have perfectly seasoned Chili Meat so all that's left to do
is add the rest of our ingredients! Toss in your 455g Kidney Beans (This ends up
being right around a full Can of Beans, just make sure you Drain them first)
along with your 294g of Beef Broth. Next we'll toss in our 420g of Petite Diced
Tomatoes which also ends up being a full can but these ones we don't drain so
just dump it right in! And finally we'll add our 244g of Tomato Sauce!
Once all of your Ingredients are in the Pot go ahead and stir them all together
and bring the Pot back to a Boil! Once it's boiling reduce the Heat to Medium
and let the Pot simmer for around 20-25 Minutes or until it has thickened up
and reached the desired consistency!
And BOOM! You now have Anabolic Chili that is perfect for any occasion! Feel
free to top with some Fat Free Cheddar Cheese or whatever else you'd like!
117
ULTIMATE PEPPERONI PIZZA

Powdered Parmesan 10g Fiber: 9g
Oregano 1g
DIRECTIONS:
I've eaten this pizza for the last 7 Days straight and I must say it's definitely one of
my favorites! Simple, Effective, & Anabolic! Let's do this!
First thing I want to cover is the Pizza Crust. In some of the other recipes we've
actually made our own crust but for this one I prefer to use a store bought pre-
made crust for convenience sake! I buy HEB Organic Thin Pizza Crusts which are
380 Calories for the whole thing! Every grocery should have pizza crusts similar
to this one & if not you can order some online!
Lay down a Pizza Baking Circle and hit it with Non-Stick Spray! Lay your crust
down on top. Next take your 63g of Pizza Sauce (I use Wal Marts Great Value
Brand) and spread it out evenly all over your crust using a spoon.
Next weigh out your 140g of Turkey Pepperoni (this usually ends up being one full
pack) and create an edge to edge Pepperoni layer on top of our sauce. Try to
leave as little space as possible between pepperonis and make sure you go all the
way to the edges. You'll end up using about 75% of your Pepperoni at this step.
Next we'll lay down about 168g of our Fat Free Mozzarella on top of our
Pepperoni. We won't achieve full coverage here but that's fine! Just spread it as
evenly as possible on top. Once that's finished we'll lay down our remaining
Pepperoni!
Take your remaining Fat Free Mozzarella and spread it out on top of our newly
placed Pepperoni!
And now we Bake! Toss your Pizza in the oven at 350 Degrees for about 15-18
Minutes! Once it's finished you'll take your 10g of Powdered Parmesan Cheese &
1g Oregano and pour them in a small bowl. Mix these up with a spoon! Now just
evenly spread this out on the top of your cooked pizza for a nice cheesy
seasoning!
And BOOM! We now have an Anabolic Ultimate Pepperoni Pizza that is certain to
satisfy just about anyone who doesn't mind a little extra meat!
118
CHICKEN FAJITA STUFFED PEPPERS
Large Bell Peppers 3 Calories: 750
Diced Chicken Breast 224g Fat: 6g
Cooked White Rice 140g Protein: 94g
Pico De Gallo 84g Fiber: 10g
Red Onions 84g
Minced Garlic 10g
Seasoning Blend 12g
DIRECTIONS:
This recipe is simple & delicious! If you've been looking for a unique & Anabolic way to
put Dinner on the table then this one is for you! Let's do this!!
First thing we want to do is get our Large Bell Peppers ready! When choosing Bell
Peppers make sure you're getting ones that can stand on their own that way they work
better as bowls. Use a small knife and cut the top off of each Pepper. You'll see a core
inside with seeds attached. Run the blade of your knife around the outside to dislodge
the core from the pepper & pull it out. Double check and remove any seeds you may
see down inside!
Next we'll get our filling ready! In a Large Skillet set to a Medium Heat toss in your 224g
Diced Chicken Breast and cook until it's white on all sides. Now toss in your 84g of Red
Onions and let those cook down and soften for 2-3 Minutes.
Once your Chicken & Onions are cooked go ahead and toss your 140g Cooked White
Rice (I use Uncle Bens Original Ready Rice), your Seasoning Blend (This consists of 3g
Chili Powder, 3g Cumin, 3g Salt, & 3g Pepper) & 10g Minced Garlic. Stir everything
together and reduce your heat to Low and let this cook for 2-3 Minutes stirring often.
Our Chicken Fajita filling is almost ready! The final step will be to add in our Fat Free
Cheddar Cheese (make sure you save a little bit to top each bowl with) & 84g Pico De
Gallo! Return your pan to the heat and keep stirring until all of the Cheese is melted.
Our Chicken Fajita Filling is now complete! What we'll do now is use a spoon and fill
each Pepper up to the top with our filling. Sprinkle your little bit of leftover cheese on
top of each pepper!
Now it's time to bake! You'll grab a Baking Dish (the deeper it is the better) & fill it with
about an inch of water. Place all of your Filled Peppers down inside. Wrap the Baking
Dish with Aluminum Foil and toss it in the oven at 350 Degrees for 30 Minutes!
And BOOM! We now have Anabolic Chicken Fajita Stuffed Peppers that are low calorie,
high protein, & extremely filling! Feel free to add any extra seasonings or low calorie
sauces to your filling to change the flavor to your preference!
119
CHEESEBURGER FRIES CASSEROLE
Fat Free Cheddar Cheese 224g Fat: 27g
Frozen French Fries 168g Protein: 172g
Diced White Onions 84g Carbohydrates: 53g
Dijon Mustard 30g
Minced Garlic 10g
DIRECTIONS:
This one really has to be made & eaten to be appreciated! Perfect for Meal Prep or a
family dinner! Let's get started...
First thing we want to do is get our Fries ready! The brand I use is Ore Ida Golden
Crinkles which is only 100 Calories a serving. If you use a different brand just keep the
calories low! Toss your 168g Fries in the Air Fryer for 10-12 Minutes on 400 Degrees to
get them nice and crispy! Flip them halfway through cooking if you want them crunchy
all over!
Once your fries are finished grab an 8x8 Square Cake Pan and spray it with a layer of
Non-Stick Spray! Lay your fries down all across the bottom of the pan. Now take 112g
of your Fat Free Cheddar Cheese and evenly spread it on top of your fries. Once done
set this off to the side.
Now we'll get our Hamburger filling ready! Toss your 448g 96% Lean Ground Beef &
your 84g Diced White Onions in a Large Skillet set to Medium-High Heat! Cook these
together until your Beef is browned.
In a small bowl we'll combine all of our Spices & Seasonings. Toss in your 30g
Worcestershire Sauce, 30g Dijon Mustard, 30g Sugar Free Ketchup, & 10g Minced
Garlic. If you don't mind a little extra Sodium then toss in 2g Salt along with 2g Pepper.
Once your Beef & Onions are browned pour your Seasoning Bowl into the pan & stir
everything together! Continue cooking for 2-3 more minutes!
Now that our Hamburger is finished we'll go ahead and pour it on top of our Fries &
Cheese from earlier! Spread this evenly edge to edge until you can't see the bottom
layer anymore.
The last step is to take our remaining 112g of Fat Free Cheddar Cheese and spread it
evenly on top of our Beef. Once finished cover your pan in foil and toss it in the oven
at 350 Degrees for 10-12 Minutes or until your cheese is nice and melted!
And BOOM! You now have Anabolic Cheeseburger & Fries Casserole that is an
absolute delicacy! I'm telling ya: give this one a shot and you won't regret it!
120
COUNTRY FRIED STEAK & GRAVY
Cube Steak 112g Calories: 278
Country Gravy Mix 9g Protein: 28g
Black Pepper 1g
Salt 1g
Egg Beaters 276g
DIRECTIONS:
All the goodness of Deep Fried Steak without all the extra calories! As long as you have an
Air Fryer then this one will be a piece of cake! Let's get started...
First thing we'll do is trim our Cube Steak until we're left with a circular piece that is around
112g in weight! We use Cube Steak since it's already been pounded out and is evenly thin so
it'll cook evenly in the Fryer!
Now we'll Bread our Steak! Grab two Large Mixing Bowls. In one bowl toss in your 30g
White Flour, 1g Garlic Powder, 1g Paprika, 1g Black Pepper, & 1g Salt. Stir these together
with a spoon until thoroughly combined! In the other bowl toss in your Egg Beaters or Egg
Whites. You don't have to measure this one since all we're doing is dipping our Steak in as a
wash.
First you'll want to take your steak and toss it in your Flour Bowl. Use your hands and cover
it completely in your breading mixture. Once it's fully covered transfer it to the Egg Wash
bowl and dunk it down in until it's fully submerged. Once submerged for a couple seconds
pull it out and let the excess wash drip off before transferring back to the Breading Bowl.
Shake the bowl around and try to get it as coated in Flour as you can before you touch it.
Finish breading the Steak until it's fully covered!
Now we'll toss our piece of Breaded Steak in the Air Fryer! Spray it with a light coating of
Non-Stick Spray and Air Fry for 4-6 Minutes at 400 Degrees! After this first cycle flip it over
and hit it with a little more Non-Stick Spray if you notice any dry spots. Cook an additional 4-
6 Minutes at 400 Degrees until it's crispy on the outside! The internal temperature should
reach 145 Degrees.
While the steak is cooking we'll get our gravy ready! In a small Sauce Pan we'll add in 56g of
Water & 9g of our Country Gravy Mix (I buy the McCormick Country Gravy Packets)! Whisk
these together in your Sauce Pan on Medium High Heat until it starts bubbling! Once it is
bubbling reduce the heat to low and let it sit for around 60 Seconds until it thickens up.
Once finished just pour it on top of your Country Fried Steak and you're good to go!
And BOOM! You now have Anabolic Country Fried Steak that is the perfect way to eat a good
homestyle meal without packing on those pounds!
121
SHREDDED BBQ CHICKEN

Chicken Broth 224g Fat: 12g
White Onion 56g Carbohydrates: 40g
Garlic Powder 3g
Paprika 3g
Cayenne Powder 3g
Salt 3g
DIRECTIONS:
As long as you have an Instant Pot or Slow Cooker then this will be one of the easiest recipes
you'll ever make! Delicious BBQ Chicken that is perfect for Sandwiches, Wraps, or to toss
into any other recipe! Let's do this!
First thing we'll do is start trimming our Chicken Breasts and getting any of the fat or tough
pieces off of the outside. We are shooting for 3 pounds Total (1344g) so make sure you buy
enough at the store! Once trimmed you can set off to the side.
Now we'll measure out our 224g of Chicken Broth (Approximately 1 Cup) and pour it down
into our Instant Pot. Now take each piece of Chicken Breast and place it down into the
Broth. You should be able to place all of your pieces in there without any sitting on top of
the others.
Now we'll take a full bottle of Sugar Free BBQ Sauce (I always prefer G Hughes Sugar Free)
and dump it down evenly on top of our Chicken. Don't stir anything together since we want
the BBQ Sauce resting on top during the cook so it doesn't burn!
Now take your 56g of White Onion and spread it out evenly on top of your BBQ Sauce!
In a small bowl measure out your 3g Garlic Powder, 3g Paprika, 3g Cayenne Powder, & 3g
Salt! Mix these together then evenly spread out on top of your Onions & BBQ Sauce.
Finally weigh out your 30g of Worcestershire Sauce and dump it into your Instant Pot along
with everything else!
At this point we're ready to cook! If using an Instant Pot which I recommend you will
Pressure Cook on High for 15 Minutes. Once the time has elapsed you will twist the
pressure knob & slowly release the pressure for about 10 Minutes. If Slow Cooking you'll
want to cook this on High for 4 Hours or Low for 8 Hours depending on your schedule.
Once it's done cooking you'll go down in with a Large Serving Spoon and stir everything
together! As you stir the Chicken should literally fall apart. Continue Stirring until all of the
Chicken is Shredded and ready to serve!!
And BOOM! You now have delicious BBQ Chicken that is perfect for any occasion! The juice
itself has such an amazing flavor that simply spreading this out over some rice will give you a
tasty dinnerand is perfect for make-ahead meals!
122
NASHVILLE HOT CHICKEN

Fat Free Mayo 16g Protein: 32g
Pickle Chips 14g Carbohydrates: 53g
Cayenne Hot Sauce 30g Fiber: 2g
Honey 10g
White Flour 20g
Seasoning Blend 8g
DIRECTIONS:
As I sit here writing this I have to say this is the best Sandwich Recipe I've ever made! Sweet, Spicy,
& Anabolic! Let's do this...
First thing we'll do is trim a Large Chicken Breast down to 112g. The goal here is to trim from the
outside until you're left with a nice circle that will fit on a sandwich bun well! Once you have your
Chicken Patty trimmed & ready go ahead and pound it out so it's flatter, thinner, & wider. This will
allow it to cook more evenly in the Air Fryer!
Next we'll bread our Chicken! In a Large Mixing Bowl toss in your 20g of White Flour & our
Seasoning Blend which consists of 2g Cayenne Powder, 2g Paprika, 2g Garlic Powder, 1g Ground
Mustard, & 1g Salt. Mix these all together with a spoon until thoroughly combined!
In a second Mixing Bowl pour in some Egg Beaters or Liquid Egg Whites to create an Egg Wash!
Start by taking your Chicken Patty and tossing it in our breading bowl and fully covering it. Once
covered transfer to our egg wash and give it a full dip down inside until it's fully covered. Raise it
out & let the excess egg drain off before transferring back to the breading bowl. Continue breading
your Chicken until it's fully covered making sure you get all the nooks & crannies! We have more
then enough breading so feel free to use as much as you can for extra crispiness!
Now we'll toss our Chicken in the Air Fryer! Make sure you spray your tray with Non-Stick Spray
before placing your Chicken down inside. Spray the top of your Chicken with a light coating of Non-
Stick spray to make sure all the breading cooks correctly and gets crispy. Air Fry at 400 Degrees for
5-6 Minutes on each side so 10-12 Minutes total. After you flip it if you notice any dry spots hit
them with a little Non-Stick spray!
While the Chicken is cooking we will get everything else ready. Take your 140 Calorie Sandwich Bun
(I use Nature's Own Butter Buns) and toast them on a skillet set to Medium Heat. This isn't
necessary but helps your bun from getting soggy! On the bottom side of your bun spread your 16g
of Fat Free Mayo & lay your Pickle Chips on top of that!
In a separate Mixing Bowl add in your 30g Cayenne Hot Sauce & 10g Honey. Mix these together
with a spoon until fully incorporated! Once your Chicken is finished cooking place it in your Sauce
Bowl and toss it until it's fully covered in sauce! Finally you'll take your Chicken and place it on your
sandwich!
And BOOM! We now have an Anabolic Nashville Hot Chicken Sandwich that will literally blow your
mind!
123
ANABOLIC PAN PIZZA

Instant Dry Yeast Packet 1 Fiber: 5g
Sugar 4g
Salt 2g
Garlic Powder 2g
DIRECTIONS:
It's time to make a delicious Pan Pizza at home! Over 100g of Protein and the homemade crust will
blow your mind! Let's do this!
First thing we'll do is grab a Large Mixing Bowl & toss in 60g of our White Flour, 1 Packet of Instant
Dry Yeast (I use Fleischmann's in the Blue Packet), 4g Granulated Sugar, 2g Salt, & 2g Garlic Powder.
In a separate small bowl weigh out your other 60g of White Flour and keep close by!
Now we'll weigh out 85g of Water. The important part here and I mean IMPORTANT is that the
water needs to be between 105-115 Degrees & the 85g measurement needs to be as accurate as
possible. If your dough is too wet you'll need to add more flour & if there's too little it'll be dry.
Follow the measurements and you'll be good to go!
Take your 85g of Warm Water and pour it in your Mixing Bowl with the Flour & Yeast. Use a spoon
and stir everything together. What we'll do now is slowly add in our other 60g of Flour and keep
stirring everything in. By the time you use up all of your Flour you should have a perfect dough ball!
Make sure you work the ball thoroughly with your Spoon to make sure all the flour gets
incorporated so you aren't left with a dough ball that is very sticky to the touch. If you end up with a
sticky ball you can add a little more flour to it and it'll fix the issue!
Once your Dough ball is formed transfer it to another Mixing Bowl that you'll spray with Non-Stick
spray beforehand. Cover the Mixing Bowl with a piece of plastic wrap and let the dough rise for 30
Minutes. By the end of the 30 Minutes it should have doubled in size!
Once your dough is ready to go grab an 8-Inch Cast Iron Skillet (or another oven safe dish) and
place your dough ball in the middle. Use your fingers and slowly form it to the bottom and up the
sides of your pan!
Once your dough is formed you'll lay down your 63g of Pizza Sauce (I use Wal Mart Great Value
since it's great tasting & low calorie) & spread it with a spoon. Lay down half of your Turkey
Pepperoni on top of the sauce, then your 224g of Fat Free Mozzarella Cheese, & then finally your
remaining Pepperoni on top. You can spray the exposed areas of your Crust with I Can't Believe It's
Not Butter Spray to add some nice flavor if you'd like!
Now just toss your Pizza in the oven at 425 Degrees for 13-15 Minutes or until your Cheese is
Melted! You can cook this even longer if you want the Crust to be Crispy!
And Boom! You now have an Anabolic Pan Pizza this is extremely filling, low in calories, & high in
Protein! Feel Free to make this and microwave later if you'd like!
124
LEMON PEPPER WINGS

Party Chicken Wings 448g Calories: 516
Lemon Pepper Seasoning 10g Fat: 36g
Baking Powder 6g Protein: 48g
Carbohydrates: 0g
Fiber: 0g
DIRECTIONS:
If you love Crispy Fried Chicken Wings but want to minimize all the extra calories
that come along with Deep Frying, Buttery Sauces, & Breading then this recipe is
the one for you!
First thing we'll do is weigh out our 448g of Party Wings! A Party Wing is a chicken
wing that has the Drummie & Wing separated & usually they'll be smaller overall.
Don't just buy "Chicken Wings" since you'll have to split them yourself and it's a lot
more hassle. Also, you can buy these Frozen or Fresh depending on what your
store has. If Frozen just make sure you let them sit out for a few hours to Thaw
before you make them.
Once your Party Wings are weighed out go ahead and get a Paper Towl and grab
each wing and dry it off to the best of your ability. I typically just wrap each wing
and squeeze it a bit to soak up any extra moisture on the outside.
Once your wings are dried set them off to the side & grab a Large Mixing Bowl. In
this bowl you'll toss in your 10g Lemon Pepper Seasoning (I use Adams brand but
any brand will work) & 6g Baking Powder! Mix your seasonings together with a
spoon and break down any clumps your Baking Powder may have. The Baking
Powder is the secret ingredient that will make these wings extra crispy!!
Now you'll just toss your Wings in the Mixing Bowl with your Seasoning Blend and
toss the wings in it until they're fully coated! Feel free to add more Lemon Pepper
Seasoning if you want a stronger flavor!
Once your Wings are fully coated we'll just toss them in the Air Fryer at 400
Degrees for 7-10 Minutes each side! The smaller your wings are the less time
you'll need & the larger they are you may need a full 10 Minutes Each Side. Once
you look inside the Fryer & they're golden brown on the outside with crispy skin
you'll know they're good to go!
And BOOM! You now have Anabolic Lemon Pepper Wings that are literally a
delicacy! I always preach that this lifestyle is about NOT giving up the foods we
love & making the better choices. With this recipe we were able to hit every nail
right on the head!
125
CHEESY BURRITO SKILLET

High Fiber Tortillas 2 Fat: 20g
Diced Tomatoes & Chili's 278g Protein: 196g
Black Beans 260g Carbohydrates: 126g
White Onions 112g
Green Onions 10g
Taco Seasoning 36g
DIRECTIONS:
All the deliciousness of a Beef Burrito but prepared in one Skillet! Minimal clean up
required and ready in a matter of minutes! Let's do this!!
First thing we want to do is measure & lay out all of our ingredients so they're ready to go
when we need them since this recipe moves quick! When weighing your Canned Black
Beans make sure you drain and rinse them before weighing! The Taco Seasoning I prefer
to use Low Sodium and the quantity above is equivalent to one full packet. The Diced
Tomatoes & Green Chili's you'll end up using the whole can which will be roughly 10oz.
Before we cook what we'll do is take our 2 Low Carb High Fiber Tortillas & cut them up
into strips! I use scissors for this & it makes it way easier!
First thing we'll do is toss our 112g White Onion & 448g 96% Lean Ground Beef in a
Skillet Pre-Heated to a Medium-High Heat! Cook these down until the Ground Beef is
browned.
Once our Beef & Onions are browned we'll toss in our 260g Black Beans, 278g Diced
Tomatoes & Chili's, & our Taco Seasoning Packet. Stir everything together thoroughly and
reduce the heat to Medium. Let this simmer for 3-4 Minutes stirring frequently until it
thickens up!
Once your Beef is thickened up and is less watery toss in about half of your Fat Free
Cheddar Cheese & half of your Tortilla Strips into the Pan. Stir them together with
everything until they're both fully incorporated.
And finally we'll take our remaining Tortilla Strips and lay them out on top of our Beef with
about an inch of space between each one. Now just take the remainder of your Fat Free
Cheese & spread it out on top of your Tortillas & Beef. Finally top with your 10g of Green
Onions. Turn the Heat up a little bit & cover your dish for 3-4 Minutes until the cheese on
top is melted & gooey!
And BOOM! You now have an Anabolic Cheesy Beef Burrito Skillet that is perfect for a
family dinner. You can even Make this recipe and store the leftovers in tupperware for an
easy meal later!
126
CUBAN SANDWICH
French Bread 112g Calories: 532
Pulled Pork 84g Fat: 8g
Deli Uncured Ham 84g Protein: 51g
Sandwich Ready Pickles 56g Fiber: 2g
Yellow Mustard 28g
DIRECTIONS:
If you have never had a Cuban Sandwich before then stop what you're doing right now &
start assembling ingredients! The blend of flavors in this thing is truly something you have to
experience for yourself to appreciate! Let's do this...
First thing we'll start with is our French Bread! I buy a fresh loaf of French Bread at my local
grocery & cut the ends off until I'm left with a chunky center piece that weighs 112g.
Once your French Bread is weighed out take a knife and cut it horizontally down the middle
so you're left with a top & bottom bun.
Now we build! On our top bun we'll evenly spread out our 28g Fat Free Mozzarella until we
achieve full coverage! On the bottom bun we'll grab a knife and spread our 28g Yellow
Mustard until we have full coverage! If you go over the 28g Measurement don't worry,
mustard has close to zero calories.
On top of our Mustard we'll add our 56g of Sandwich Ready Pickles! These pickles are spears
that have been thinned out so they'll fit perfectly on a sandwich! If you don't have these feel
free to use regular pickles. Once again, don't worry if you go over the 56g measurement
since pickles have close to zero calories.
Onto the meats! First we'll add our 84g of Deli Uncured Ham making sure we space every
piece out evenly on top of our Pickles. Any Deli Ham will do! Oscar Meyer's or Store Brand
will be just fine! When it comes to the Pulled Pork I find the easiest way to have this ready to
go is to buy Pre-Cooked Pulled Pork. The brand I buy is Curly's but this may not be available
everywhere but rest assured if you look closely enough in your store you'll find your own
brand! Lay out your 84g of Pulled Pork on top of your Ham.
And now we do a little Toasting! Since our Meats most likely came out of the fridge they'll be
a little chilly so in order to heat them up and start melting our cheese we'll toss our Sandwich
Halves in the oven at 350 Degrees for 3-5 Minutes!
Once we pull our Sandwich out we could technically eat it but it'll be a little big so we'll want
to press it down! If you have a George Foreman Grill or a Panini Press then this part will be
easy! Just toss your sandwich on either one and give it a solid press down to flatten it out.
Hold it down for about 1-2 Minutes or until your bread is nice & toasted! If you don't have a
Press don't worry, you can Pre-Heat a Skillet to Medium Heat and press down on the
Sandwich with a spatula to get a similar effect!
And BOOM! You now have an Anabolic Cuban sandwich that will literally melt in your mouth!
127
ANABOLIC PIZZA PASTA

Protein Pasta 392g Fat: 66g
Diced White Onions 112g Protein: 257g
Turkey Pepperoni 150g Fiber: 44g
Pizza Sauce 792g
Chicken Broth 792g
Mushrooms 224g
Green Onions 56g
DIRECTIONS:
This recipe is incredible! Perfect for Meal Prep or for a Family Dinner! Super simple & ready in no
time at all! Let's do this...
This recipe requires an Instant Pot or Ninja Foodie Deluxe to do correctly! As long as you have
either one of those you'll be just fine! Start off by taking your 792g Chicken Broth (Two 14oz. Cans)
& empty it into your Pressure Cooker Pot.
In a Large Skillet Pre-Heated to Medium/High Heat toss in your 112g White Onions & 280g Turkey
Sausage. Cook these together until your Sausage is browned and cooked all the way through!
Once your Turkey Sausage is finished toss it in your Pot along with your Chicken Broth. We will also
toss some Seasonings in at this point! Personally I like to throw in 3g of Oregano & 3g of Italian
Seasoning. Use a large Spoon and stir everything together!
At this point we'll add our Vegetables! Toss in your 224g Sliced Bella Mushrooms & 56g Green
Onion. On top of this toss in your 392g (One Box) of Protein Pasta. Try your best to space the
Pasta out evenly in one layer on top of everything else so it sits directly on top. I Use Barilla
Protein+ Pasta but Chickpea or any other standard Pasta will work.
At this point our Pasta should be sitting on top in our Pan with everything else underneath of it. It
is crucial that we don't stir anything so the recipe cooks how it's intended! On top of our Pasta we'll
evenly spread out our 792g (Two 14oz. Cans) Pizza Sauce. Spread evenly over your Pasta until it's
fully covered!
And finally we'll take our 150g Turkey Pepperoni (One Full Packet) and spread it evenly on top of
our Pizza Sauce! Cover it edge to edge until you can't see any Pizza Sauce.
Now we cook! Place your Pan back in your Pressure Cooker and cook on High for 4 Minutes! Make
sure your pressure valve is set to seal. This will take around 15-20 Minutes to come to pressure &
then the timer will start so account for that in your cook times! Once finished switch the pressure
valve to Vent and wait until all the pressure is released before opening the lid.
And finally we'll just toss in our 224g of Fat Free Mozzarella Cheese & stir it in to our Pasta! Make
sure you stir this thoroughly so all the layers are evenly combined and you get that Pizza Goodness
in every bite!
And boom! You now have Anabolic Pizza Pasta that is nothing short of INCREDIBLE! Personally I
split this recipe into seven different Meals and eat it all week but portion it out how you wish!
128
BACON MAC & CHEESE PIZZA

Cooked Pasta 200g Fat: 14g
Sugar Free BBQ Sauce 120g Fiber: 12g
Real Bacon Pieces 28g
Garlic Powder 2g
DIRECTIONS:
If you are feeling creative & want to branch out with a different take on a traditional pizza
then give this one a shot! Easy to put together & the overall flavor is incredible! Let's do
this...
First thing we'll want to do is grab our Pizza Crust! I like to use pre-cooked Whole Wheat
Thin & Crispy HEB Pizza Crusts for this one to help keep the carbs lower. The whole
crust is 380 Calories so double check at your local grocery and find the closest version
you can!
We'll place our Pizza Crust on a Pizza Circle or another oven safe tray & start off by
spreading our 120g of Sugar Free BBQ Sauce evenly across our crust. I use G Hughes
Sugar Free which is my personal favorite brand! On top of our sauce we'll spread out our
2g of Garlic Powder evenly.
On top of our Sugar Free BBQ Sauce we'll lay down our first Cheese Layer. Take about
half of your Fat Free Cheddar Cheese and lay it down evenly on top of your sauce. Once
you have a nice layer down combine your Fat Free Mozzarella & Fat Free Cheddar in the
same bowl and mix up until you have an even blend.
Next we'll lay down our Pasta! I buy the Presty brand Plate Ready Pasta and use it for
this recipe since it minimizes the cook time & the calories on it are great! One packet is
200g so go ahead and lay your pasta down evenly on top of your Cheddar Cheese. Once
your pasta is in place go ahead and take your remaining Fat Free Cheese & spread it out
on top of your pasta so it's all covered.
Finally we'll lay down our Bacon Pieces! You can find Pre-Cooked Bacon Pieces near the
salad dressings in your grocery store & once again this will save us a load of time while
still giving us awesome flavor! Weigh out your 28g and lay this down evenly on top of
your Cheese.
Now it's time for the pizza to hit the oven! We'll throw it in at 350 Degrees for around 15-
18 Minutes!
And BOOM! You now have a uniquely delicious pizza that is Anabolic and loaded with
flavor in every single bite! Trust me, this recipe may sound weird but it's oddly satisfying
in all the right ways!
129
CHILI CHEESE FRIES

Frozen French Fries 168g Fat: 16g
Unsweetened Almond Milk 84g Protein: 60g
Pinto Beans 65g Fiber: 6g
Tomato/Pizza Sauce 63g
Chili Seasoning 9g
DIRECTIONS:
This recipe is wild!! If you've been craving some Chili Cheese Fries but also want to
visit the pool this summer with your head held high then give this recipe a shot!
First thing we want to do is get our Fries ready to go! I buy Ore-Ida Golden Crinkles
French Fries since they appear to have the best macros! Toss these in the Air Fryer
at 400 Degrees for 5-6 Minutes. Shake the Fryer Basket afterwards to flip the fries
over & cook an additional 5-6 Minutes at 400 Degrees. Once finished set off to the
side.
Now we'll get our Chili going! Grab a small bowl or measuring cup and weigh out
your 65g Pinto Beans (I buy canned & drain them first), 63g Tomato/Pizza Sauce, &
9g Chili Seasoning Mix (You buy a packet of this in the same way you would Taco
Seasoning). Once they're in your bowl sit them by your stove!
Now we'll take our 112g 96% Lean Ground Beef & brown it in a Skillet set to
Medium Heat! Once your Beef is browned pour your Beans, Sauce, & Seasoning in
with your Beef and mix everything together thoroughly with your Spatula! Reduce
heat to Low and let Simmer for 1-2 Minutes! Once finished take your Chili and
spread it out evenly on top of your French Fries.
Now we just need to make our Cheese Sauce! In a Medium Sauce Pan pour in your
84g of Unsweetened Almond Milk. Set the Heat to Medium & wait a few minutes
until your Almond Milk starts to steam a little bit. Once you see the steam pour in
your 84g of Fat Free Cheddar Cheese. Whisk these together for a few minutes until
all of your Cheese is melted and incorporated into your Almond Milk. You'll know
it's finished when the sauce in the pan is all the same color and is gooey!!
Now just take your Cheese Sauce and pour it on top of your Fries & Chili! Feel free
to add Green Onions or any other toppings you'd like to this in order to spice it up
to your preference!
And BOOM! You now have Anabolic Chili Cheese Fries with a whopping Sixty
Grams of protein! Crush those cravings and live your best life!
130
BAKED MAC & CHEESE

Large Egg 1 Protein: 154g
Unsweetened Almond Milk 120g Carbohydrates: 168g
Fat Free Greek Yogurt 85g Fiber: 22g
Panko Bread Crumbs 28g
Garlic Powder 2g
Onion Powder 2g
DIRECTIONS:
The BEST Mac & Cheese Recipe I've ever created! This is way simpler than it sounds
and the end product is absolute perfection! Let's do this...
First thing we want to do is boil our 224g Chickpea Pasta! I use Banza Elbows for this
recipe but an alternative Protein Pasta will work just fine! Boil & Strain your Noodles
according to the instructions. Once strained off place them in a Large Mixing Bowl.
While your Noodles are still hot toss in your 224g Fat Cheddar Cheese & 28g Real
Bacon Pieces! Stir these together with a large spoon until your Cheese & Bacon are
fully incorporated.
Now we'll sit the Macaroni off to the side & grab another Large Mixing Bowl. In this
Bowl toss in your 120g Unsweetened Almond Milk, 1 Large Egg, 85g Fat Free Greek
Yogurt, 2g Garlic Powder, & 2g Onion Powder. Whisk all of these together until it's
the same smooth consistency throughout!
Now we'll pour our Smooth Mixture in with our Macaroni & Cheese. Mix all of these
together with a Spoon until it's all fully incorporated and looks really gooey!
Next we'll grab an Oven Safe Baking Dish (I use a Cast Iron Skillet but anything will
work) & dump all of our Macaroni down inside. Flatten out the top of it with your
spoon until it evenly fits your entire pan. Finally we'll spread our 28g of Panko Bread
Crumbs on top of our Macaroni!
We are now ready to toss this in the oven! We'll wrap our pan in foil & cook it at a
temperature of 350 Degrees for around 30-40 Minutes! I personally like to wait until
there's 5-10 Minutes left & remove the foil to let the bread crumbs get a little crispy.
This is optional & completely personal preference.
And BOOM! We now have Anabolic Baked Mac & Cheese that is literally a delicacy.
No matter who eats this they'll think it's amazing and won't believe the amount of
flavor we were able to achieve!
131
DETROIT STYLE PIZZA

Bread Flour 360g Calories: 2584
Instant Rise Yeast Packet 1 Fiber: 12g
Sugar 12g
Salt 6g
Garlic Powder 6g
DIRECTIONS:
First thing we'll do is make our own homemade dough! In order to achieve that Crispy Thick Crust
we need to use Bread Flour for this one although regular All Purpose will work just fine! Weigh out
your 360g of Bread Flour in two separate bowls each containing 180g.
In a Large Mixing Bowl toss in your 180g Bread Flour, 12g Granulated Sugar, 6g Salt, 6g Garlic
Powder, & your Instant Rise Yeast Packet. I use Fleischmann's in the Blue Packet which can be
found in your Baking Section at the Grocery! Mix all of these together with a spoon until
combined.
Now we'll add 255g of Water in our Mixing Bowl that is between 110-125 Degrees. I use an Instant
Read Thermometer to double check BUT as long as it's hot but not scalding you'll be in a good
spot! Use a spoon and stir your water into your Flour until you can't see any dry spots. At this
point what we'll do is slowly add in our other 180g of flour about a 1/4 at a time and stir it in
completely each time. Do this until all of your Flour is stirred into your Dough! You should have a
pretty large dough ball by the end of this.
Now we'll grab a 9x13 Baking Dish & hit it with Non-Stick Spray! Lay your Dough Ball down inside
and slowly start working it with your hands and shaping it to fit the Pan. Don't worry about going
all the way to the edges at this point since it still needs to rise. Once your dough is flattened out &
shaped a bit go ahead and cover your Baking Dish with plastic wrap & let it sit and rise for around
30-45 Minutes! You'll know it's done when it doubles in size!
Now we shape our dough! Uncover your Pan and form your dough completely to the edges of
your pan building up a little bit on the edges for your crust. If your dough is a little sticky you can
add a little bit of flour to it to fix the issue.
Now we'll take our 150g of Turkey Pepperoni and lay these down as our first layer on the dough!
Save a few for the top of the Pizza if that's your preference! Follow up the Pepperoni by adding
your 448g of Fat Free Mozzarella. Spread this all the way to the edge of your Pizza. Now we'll take
our 440g of Pizza Sauce and blot it on top of our Cheese. I like to use a Spoon and add spots of
sauce instead of covering the whole thing but do this how you wish! Finally, take the rest of your
Pepperoni & lay it down on top.
Now we'll just toss this Pizza in the oven at 500 Degrees for around 13-18 Minutes or until all of
your Cheese is melted & your crust is Golden Brown!
And BOOM! You now have an amazing Pizza that will feed the entire house! Make this once & I
promise you'll be hooked!
132
ARBY'S BEEF & CHEDDAR

Thin Sliced Roast Beef 112g Fat: 9g
Fat Free Catalina Dressing 16g Fiber: 1g
Sweet & Sour Sauce 10g
DIRECTIONS:
I've taken my Favorite sandwich from Arby's & made it Anabolic! If you
love a good Beef & Cheddar then this recipe is killer!
First thing we'll do is get our Roast Beef heated up and ready to go!
Take your 112g of Thin Sliced Roast Beef (I just buy a generic store
brand) and place it on a sheet of Foil. Wrap it up & toss in the Oven at
400 Degrees for 12-15 Minutes!
While our Roast Beef is heating up we'll make our knockoff Arby's Red
Sauce! Grab a small bowl and toss in your 16g Fat Free Catalina
Dressing (I use Kraft Brand), 16g Sugar Free Ketchup (G Hughes is my
favorite), & 10g Sweet & Sour Sauce. Stir these together with a spoon
and sit off to the side.
And finally we'll make our Cheese Sauce! Save this step for when you're
ready to build your sandwich that way we can make sure it's still gooey!
In a small sauce pan pour in your 45g of Unsweetened Almond Milk &
set the Heat to Medium. Once your Almond Milk starts steaming dump
in your 56g of Fat Free Cheddar Cheese & whisk it together with your
milk for a few minutes until a thick Cheese Sauce forms!
Now we build! Take your 140 Calorie Bun and spread your Red Sauce
on the bottom bun. Lay your Roast Beef down on top of your sauce &
then cover your Roast Beef with your Cheese Sauce! Place the top Bun
on & you're ready to go!
And BOOM! You now have an Anabolic Arby's Beef & Cheddar sandwich
that I truly believe is better than the one you'd buy at the restaurant!
133
CHIPOTLE BURRITOS
Large Burrito Tortillas 5 Calories: 2882
Dry Black Beans 105g Carbohydrates: 356g
Dry Brown Rice 90g Fiber: 57g
Frozen Corn 90g
Salsa 120g
Green Onions 12g
Cilantro 5g
Seasoning Blend 11g
DIRECTIONS:
Today we're making Homemade Chipotle Burritos! We'll be doing this in an Instant Pot
which makes it stupid simple! This recipe yields 5 Large Burritos & the macros for each one
are: 579 Calories 7g Fat 58g Protein 71g Carbs 11g Fiber.
First thing we'll do is grab our Instant Pot Bowl and sit our 672g Chicken Breast, 105g Dry
Black Beans, 90g Dry Brown Rice down inside. Make sure everything is layed out flat and not
overlapping so the entire bottom of the Bowl is covered. The Instant Pot will cook all of
these together at once so don't use canned or pre-cooked Rice/Beans make sure you buy
the raw versions.
Now we'll add some seasoning to our Instant Pot Bowl so what I recommend is using 5g
Garlic Powder, 3g Cumin, & 3g Salt. Taco Seasoning would also work well as a replacement!
Toss these down in your bowl & add 280g of water afterwards.
Now we'll just Pressure Cook these on High for 20 Minutes! Make sure your Pressure Vent is
set to Sealed. Once finished release the pressure & open the lid. Use a fork to shred your
chicken up & stir everything together.
Now we'll add in the rest of our Ingredients! In the same bowl as your Chicken, Rice, &
Beans toss in your 224g Fat Free Mozzarella, 90g Frozen Corn, 120g Salsa, 12g Green
Onions, & 5g Cilantro. Once these are added stir everything together fully until your cheese
is melted!
Now we build! Lay out Five Large Burrito Tortillas (I use Mission Brand) on a square piece of
foil & fill each one evenly with our filling! Now you'll just wrap your Burrito up (I recommend
looking up a YouTube video on this if you are unfamiliar). Once your Burrito is wrapped
you'll wrap it again in your foil until it's sealed up!
And BOOM! You now have Anabolic Chipotle Burritos that are absolutely incredible! These
will last in the Fridge for up to a week & can even be Frozen! If being re-heated from frozen
just toss them in the oven for around 25 Minutes at 425 Degrees. Cook times can vary
based on your oven model so experiment accordingly!
134
ANABOLIC FISH & CHIPS

Cod Fillet 224g Calories: 457
Frozen French Fries 168g Fat: 9g
Onion Powder 4g Fiber: 3g
Egg Beaters/Egg Whites 182g
DIRECTIONS:
In my opinion this is the best way to enjoy fish while on a diet! Breaded & Air Fried!
This whole meal comes out incredibly delicious & filling! Let's get started...
First thing we're going to do is get our Fish ready to go! I buy Cod Fillets from my
local Meat Section at the grocery but you can also buy Frozen Cod Fillets and just let
them thaw. Take your Cod Fillets and cut them into even sized strips until they
weigh out to 224g.
Now we need to bread! In a Large Mixing Bowl toss in your 20g of White Flour, 4g
Garlic Powder, & 4g Onion Powder. Mix these together thoroughly! In another small
bowl pour in your Egg Beaters or Egg Whites to use as our wash.
Now all we'll do is take each of our Cod Strips and dip it into our Egg Wash. Fully
submerge it & lift it out letting any excess drip off. Transfer it over to your breading
bowl & shake the bowl around to slowly coat the Cod in Breading. Make sure all
sides have a nice coating of breading! Repeat this step with every piece of Cod.
Once all of our Cod is fully breaded we'll sit it down in our Air Fryer with even space
between each piece. Hit the top of your Cod with a light Coating of Non-Stick
Cooking Spray until it's damp and you don't see any white flour spots. Now all we'll
do is Air Fry at 400 Degrees for roughly 6-8 Minutes! After that time has elapsed just
flip each piece over & hit it with another coating of Non-Stick Spray! Finish it up at
400 Degrees for another 6-8 Minutes!
Now onto the Fries: I buy Low Calorie Frozen French Fries at the grocery store that
are roughly 100 Calories for an 84g Serving. Just look at the labels on the back of
the brands in your grocery and grab the one with the lowest calories!
Weigh out your Frozen French Fries & toss them on a Baking Sheet. Toss them in
the oven according to the directions on the back but it should be around 17-20
Minutes at 450 Degrees.
And BOOM! We now have Anabolic Fish & Chips that are incredible! We were able
to replicate that crispy Fried Fish flavor without all the extra fat & calories! I call this
a win-win!
135
PHILLY CHEESESTEAK PIZZA

Flank Steak 224g Fat: 29g
Four Cheese Alfredo Sauce 120g Carbohydrates: 108g
Green Peppers 56g Fiber: 9g
Diced Sweet Onions 56g
DIRECTIONS:
As far as unique pizzas go this one definitely takes the crown! Loaded down with
so much flavor & protein it's insane! Let's get started...
First thing we'll do is lay our 380 Calorie Pizza Crust out on a Pizza Baking Circle. I
buy Pre-Made Thin & Crispy Pizza Crusts from my grocery which just about any
store should have. Just buy the lowest calorie version you can!
On top of our Crust we'll spread out our 120g of Four Cheese Alfredo Sauce edge
to edge. I use Classico brand as it has the lowest calories I can find! Now we'll
take about half of our 224g Fat Free Mozzarella Cheese and spread it out on top
of our sauce.
On top of our sauce & cheese we'll evenly spread out our 56g of Diced Sweet
Onions. We'll also spread out our 56g Sliced Green Peppers. You can dice these
if you'd like but I prefer the longer strips I get when I buy a whole Green Pepper
and cut it up myself. Either way works!
Now we'll get our Flank Steak ready! If you don't use Flank Steak for this make
sure you use Top Sirloin or another lean cut of steak to keep those calories
down! Cut your Flank Steak up into strips & weigh it out to 224g. Once it's
weighed out we'll give it a quick Sear in the skillet! Pre-Heat a Skillet to
Medium/High Heat and cook your Steak until it reaches your desired level of
doneness.
Now we'll take our Steak and spread it out evenly on top of our pizza. Once
finished take the rest of your Mozzarella and spread it out on top of your other
toppings!
And now we Bake! Toss your Pizza in the oven at 450 Degrees for around 10-12
Minutes! Keep an eye on it and once your Cheese is melted she'll be ready to go!
And BOOM! You now have an Anabolic Philly Cheesesteak Pizza that may just be
your new favorite Pizza! The combination of flavors here is phenomenal and I
really believe once you try it you'll be hooked!
136
HIBACHI CAULIFLOWER FRIED RICE
Frozen Cauliflower Rice 340g Fat: 2g
Frozen Peas & Carrots 85g Carbohydrates: 48g
White Onion 28g Fiber: 15g
Fried Rice Seasoning Mix 28g
DIRECTIONS:
Everything you love about Hibachi Chicken Fried Rice with even fewer calories &
more volume! Simple & ready in a few minutes! Let's do this...
First thing we'll do is thaw out our 340g of Frozen Cauliflower Rice! I recommend
buying the Frozen Steam Bags of Cauliflower Rice which you can find in almost any
grocery! Toss in the microwave per the instructions on the package.
Now we'll get our Chicken ready! Dice up 224g Chicken Breast & cut it up into small
pieces! Fry these on Medium-High Heat until cooked through. Set off to the side!
Now we'll get our Veggies ready! In a small bowl weigh out your 85g Frozen Peas &
Carrots. You can find frozen bags of these at any grocery for very cheap! In the
same bowl weigh out 28g of Diced White Onions.
As far as eggs go we'll be going for that authentic texture & color so we'll weigh out
96g of Egg Beaters in another small bowl or measuring cup!
And finally we'll get our Seasoning Mix ready! In a small bowl weigh out your 30g of
Low Sodium Soy Sauce. In this bowl we'll add in our 28g Fried Rice Seasoning Mix &
stir it in with our Soy Sauce! You can buy Fried Rice Seasoning Packets the same
way you would buy a Taco Seasoning Packet! Just look in the Asian section of your
grocery and pick one up!
Now that we have all of our ingredients ready to go it's time to make some magic
happen! Pre-Heat a Large Skillet to Medium Heat & pour in your Egg Beaters.
Scramble these for a few minutes until finished! Now toss in your Cauliflower Rice
& other Vegetables. Stir everything together & let these cook for 2-3 Minutes!
Now just pour in your Soy Sauce Seasoning Mix & stir it in fully until your Rice turns
to a darker color. Finally add in your Cooked Chicken Breast & give it one final stir!
And BOOM! We now have Anabolic HIbachi Cauliflower Chicken Fried Rice that is
not only delicious but incredibly filling! After eating your Chicken & Veggies this way
you'll never look back!
137
BACON GRILLED CHEESEBURGER
Plain White Bread 2 Slices Calories: 496
Real Bacon Pieces 14g Fiber: 0g
Ground Mustard 2g
Onion Powder 2g
Paprika 1g
DIRECTIONS:
This is the perfect Anabolic Hybrid between a regular grilled cheese & a bacon
cheeseburger! If you're ready for something truly epic then give this one a try! Let's
get started...
First thing we'll do is get our Bacon Cheeseburger patty ready to go! In a Large Mixing
Bowl toss in your 168g 96% Lean Ground Beef, 28g Fat Free Cheddar Cheese, 14g Real
Bacon Pieces (Find these in the Salad Dressing Aisle), 2g Ground Mustard, 2g Onion
Powder, & 1g Paprika! Use your hands and combine all of your ingredients together
until all of your cheese, bacon, & seasonings are fully incorporated with your beef!
Now we'll take our beef and make a large patty! We want to make sure that it's about
half an inch thick and pattied up wide that way it fits our bread perfectly & cooks faster
without burning!
Once your beef is pattied up we'll Pre-Heat a skillet to Medium Heat & toss it in and let
it cook for around 3-4 Minutes each side! I always check my internal temperate using
an instant read thermometer to ensure it hits 160 Degrees!
Now grab two slices of Plain White Bread (I use Nature's Own Butterbread for this) &
two slices of Fat Free American Cheese. Sit your bottom piece of bread down & lay a
slice of cheese down on it. Sit your burger patty on top of your cheese. Add your final
piece of cheese on top of your patty & put your remaining piece of bread on top!
Now what we'll do is Pre-Heat our Skillet to Medium Heat and spray the inside of the
pan with our Zero Calorie Butter Spray. Sit your Grilled Cheeseburger down inside.
Now take your Zero Calorie Butter Spray and spray the top of your bread. All we'll do
now is let this cook for 2-3 Minutes each side until our cheese is fully melted and our
bread is golden brown!
And BOOM! You now have one of the best Anabolic Sandwiches you can possibly
make! This is truly a recipe that everyone will love!
138
PARMESAN CRUSTED CHICKEN
Romano Bread Crumbs 28g Fat: 9g
Grated Mozzarella 20g Protein: 61g
Egg Beaters 184g Fiber: 1g
DIRECTIONS:
This is my new favorite way to make Chicken Breast! Ready with minimal
ingredients & the end product is truly a delicacy! Let's get started...
First thing we'll do is get our Chicken ready to go! Grab a Large Chicken
Breast and cut it into even sized strips until they weigh out to 224g. Now
just toss your Chicken in a plastic baggie and pound it down until all of
your Chicken is roughly the same thickness so it cooks evenly.
Now we'll grab 2 Large Mixing Bowls! In one of them pour in your 184g
Egg Beaters or Liquid Egg Whites. Toss your chicken down in here to
soak. In the other Mixing Bowl we'll create our Crispy Parmesan
Breading! Toss in your 28g Romano Seasoned Panko Bread Crumbs,
20g Grated Mozzarella Cheese (The Powdered Kind), & 2g Baking
Powder. Mix all of these together until your breading is thoroughly
combined!
Now all we'll do is pull our chicken out of the Egg Wash bowl one piece at
a time & let the excess drip off. Now just transfer to your breading bowl
and sprinkle as much of your breading on your chicken as you can. It
should be fully covered before you move onto the next piece of chicken!
Do this to every piece of Chicken until they're all fully breaded.
Now all we have to do is toss these in the Air Fryer at 400 Degrees for
12-15 Minutes! Make sure you spray the top of each piece with a little
Non-Stick Cooking Spray to ensure it gets extra crispy! You'll know
they're fully done when the internal temperature reaches 165 Degrees!
And BOOM! You now have Anabolic Parmesan Crusted Chicken that will
have you living the High Life! Pair this with some baby potatoes & you'll
have a truly epic meal that anyone will love!
139
MEXICAN STYLE QUESO CHEESE
Fat Free Cheddar Cheese 112g Calories: 374
Diced Tomatoes 60g Carbohydrates: 39g
Diced Jalapenos 30g Fiber: 3g
Corn Starch 10g
Seasoning Blend 8g
DIRECTIONS:
Anabolic Mexican Style Queso Cheese is perfect to use as a dip, as a topping for
Anabolic Tacos, or whatever else your heart desires! Simple & ready in no time at
all! Let's do this...
First thing I'll discuss is how to make your own homemade Tortilla Chips to save on
calories. I buy Mission Extra Thin Corn Tortillas & chop them into fourths. All I do is
toss them in the oven on a baking sheet at 350 Degrees for 8-12 Minutes! Low
Calorie Tortilla Chips are that simple!
When it comes to the Queso Dip itself this is also simple! Grab a Medium Sized
Sauce Pan & pre-heat it to a Medium Heat. Toss your Diced Tomatoes & Jalapenos
in first and let them saute for a couple minutes! Both of these are easy to find in a
can at your local grocery!
Once the Vegetables are finished pour in your 240g Unsweetened Almond MIlk
along with your 10g Corn Starch. Stir these together for a minute or two until
they're fully combined! The Corn Starch is what is causing this to thicken up so
don't skip this step!
Once everything is fully mixed add in your 112g Fat Free Cream Cheese & stir it in
until it's fully melted and incorporated into your milk.
With the Seasoning Blend I personally use 2g Onion Powder, 2g Cumin, 2g Garlic
Powder, 1g Cayenne Powder, & 1g Salt! Feel free to add extra seasonings if you'd
like. Once your Cream Cheese is fully melted toss in your Seasoning Blend & 112g
Fat Free Cheddar Cheese. Stir everything together until all of your Cheddar Cheese
is fully melted! Now just turn the heat up & bring the pot to a boil. Once it's boiling
remove from Heat and serve immediately!
And BOOM! You now have Anabolic Queso Cheese Dip that will be the perfect
addition to any meal! Make some Homemade Tortilla Chips or toss it inside a
Burrito & you'll be in business!
140
SPICY GARLIC FRIED CHICKEN
Chili Garlic Sauce 30g Protein: 53g
Sugar Free Honey 10g Carbohydrates: 32g
Egg Beaters/Egg Whites 192g Fiber: 1g
Baking Powder 3g
Seasoning Blend 3g
DIRECTIONS:
This is one of my favorite Fried Chicken Recipes! Bite sized pieces of Crispy Chicken
tossed in an Asian Inspired sauce! Sweet, Spicy, & Anabolic! Let's get started...
First thing we'll do is get our Chicken ready to go! Grab a knife or meat shears and cut
your Chicken Breast into bite sized pieces! Make sure they're all close to the same size
so they cook evenly. Weigh these out to 224g.
Now grab a Large Mixing Bowl & pour your Egg Beaters down inside. Toss your Chicken
pieces down in the Egg Wash & let them soak while we get our breading bowl ready!
In another Large Mixing Bowl weigh out your 30g White Flour, 3g Baking Powder, & 3g
Seasoning Blend. For seasonings I use 1g Garlic Powder, 1g Paprika, & 1g Salt. Mix all of
these together with a spoon until thoroughly combined!
Now slowly pull a piece of Chicken out of your Egg Wash & let any excess drip off.
Transfer it over to your Breading Bowl and sit it down inside. Do this with 3-4 Pieces.
Once your Chicken is in the breading go ahead and shake your bowl until each piece of
Chicken is fully covered! Remove your breaded chicken from the bowl & set off to the
side. Rinse & Repeat this step until all of your Chicken is breaded!
Now we Air Fry! Spray the bottom of your Air Fryer with Non-Stick Spray and sit your
Chicken Pieces down inside with even spacing between them. Spray the top of your
Chicken with Non-Stick Spray if you notice any dry spots! Air Fry at 400 Degrees for 12-
14 Minutes! Feel free to check these around half way through and flip them over to
check for dry spots, if you notice any hit them with a little Non-Stick Spray!
While our Chicken is cooking we'll get our Sauce Ready! In another Mixing Bowl we'll
weigh out our 30g Chili Garlic Sauce (I use the version that has the Sriracha Rooster on it)
& 10g Sugar Free Honey! Mix these together with a spoon until combined. Once your
Chicken is finished just sit it inside your Sauce Bowl & toss the Chicken until it's coated in
our sauce!
And BOOM! You now have Anabolic Spicy Garlic Fried Chicken that is the perfect
combination of sweet, spicy, & crunchy! Pair this with my Anabolic Cauliflower Fried Rice
to take your next dinner to a whole new level!
141
ANABOLIC TACO PIZZA

Bread/White Flour 120g Calories: 1656
Instant Rise Yeast Packet 1 Fat: 32g
Taco Seasoning Packet 1 Carbohydrates: 158g
Mild Salsa 60g
Green Chili Queso 56g
Diced Tomatoes 45g
Doritos 28g
DIRECTIONS:
First thing we'll do is make our own homemade dough! In order to achieve that Crispy Thin Crust
we need to use Bread Flour for this although regular All Purpose will work just fine! Weigh out
your 120g of Bread Flour in two separate bowls each containing 60g.
In a Large Mixing Bowl toss in your 60g Bread Flour, 2g Salt, 2g Garlic Powder, & your Instant Rise
Yeast Packet. I use Fleischmann's in the Blue Packet which can be found in your Baking Section at
the Grocery! Mix all of these together with a spoon until combined.
Read Thermometer to double check BUT as long as it's hot but not scalding you'll be in a good
spot! Use a spoon and stir your water into your Flour until you can't see any dry spots. At this
point what we'll do is slowly add in our other 60g of flour about a 1/4 at a time and stir it in
completely each time. Do this until all of your Flour is stirred into your Dough! You should have a
pretty large dough ball by the end of this. Sit it down in a Mixing Bowl that you sprayed with Non-
Stick spray and cover with plastic wrap. Let this sit and rise for at least 30-45 Minutes!
Once your dough has risen & doubled in size it's time to form it into our crust! Grab a Pizza
Baking Circle and hit it with Non-Stick Spray! Sit your dough ball down in the middle and slowly
form it into a circle using your hands.
Once our crust is done we'll make our sauce! Take your 56g Green Chili Queso & 60g Mild Salsa
and toss them in a small bowl. Stir with a spoon until mixed up! Now just spread this on your
pizza! After this take 112g of your Fat Free Cheddar Cheese and spread it on top of your sauce.
Now we'll toss our 448g 96% Lean Ground Beef in a Large Skillet pre-heated to a High Heat! Cook
until browned. Now we'll toss in our Low Sodium Taco Seasoning Packet along with around 85g of
water! Stir these all together and let your Beef simmer until it thickens up! Once finished spread it
on top of your Cheese! Now just take the remaining 112g Fat Free Cheddar Cheese & spread it on
top of your Beef. And finally we'll take our 45g of Diced Tomatoes & lay them out evenly on top!
Now we bake! Toss your Pizza in the Oven at 450 Degrees for around 10-12 Minutes! Once
finished pull it out and take your 28g of Doritos & crush them into little pieces. Evenly spread this
on top of your pizza!
And BOOM! We now have an Anabolic Taco Pizza that is not only delicious but extremely unique
& sure to be a hit at your next Dinner!
142
SHRIMP LO MEIN
Cooked Shrimp 224g Calories: 544
Udon Noodles 205g Fat: 4g
Low Sodium Soy Sauce 30g Protein: 61g
Green Onions 56g Carbohydrates: 66g
Mixed Peppers 56g Fiber: 7g
DIRECTIONS:
This recipe is not only stupid simple but ready in under 10 minutes!
If you've been
craving some Asian Style Pasta then this is for you! Let's get started...
First thing we'll do is thaw out our Shrimp! I find the easiest way to get perfect
shrimp is to simply buy Frozen Cooked Shrimp that has already been deveined &
detailed. This will make the entire process a breeze! Take your 224g of Shrimp and
place it in a strainer. Let cold water run over it for roughly 2-3 Minutes until it's
thawed.
When it comes to our Noodles we'll be using an Instant Udon Noodle Packet! This is
similar to a Ramen Noodle packet except the noodles are thicker and have already
been cooked so they only need to steam for a short amount of time! Almost every
store will have these in the Asian Section. Google "Udon Noodle Packet" for some
examples of what I'm speaking of! Pull your noodles out of the packet and separate
them. Place on a plate and take the seasoning packet and set it off to the side.
In another small bowl weigh out your 56g Green Onions & 56g Mixed Peppers. I
personally buy the Red/Yellow/Green Pepper Blend from the produce section of my
grocery store but feel free to use any pepper combination you'd like!
In our final bowl we'll prepare our sauce! Weigh out your 30g of Low Sodium Soy
Sauce & take your flavor packet from the Udon Noodles and dump it in with your
sauce. Stir these together until thoroughly combined.
Now we cook! Keep everything close by because this comes together quickly. Pre-
Heat a Large Skillet to Medium Heat and pour in around 28g of Water. Toss in your
Udon Noodles & Shrimp. Spread these out with your spatula & cover the pan with a
lid. Let your Noodles & Shrimp steam for roughly 2-3 Minutes.
Once your Noodles are steamed remove the lid & pour in your sauce. Stir everything
together until all of your Shrimp & Noodles are fully coated. Finally toss in your
Peppers/Onions & stir these in! Once everything is fully mixed place your lid back on
and let everything steam for roughly 2-3 Minutes.
And BOOM! You now have Anabolic Shrimp Lo Mein that is incredibly simple to make
& delicious! Feel free to replace your Shrimp with Chicken or Beef if you'd like! This
recipe is endlessly customizable so feel free to have some fun with it!
143
BUFFALO CHICKEN GRILLED CHEESE
Chicken Breast 112g Protein: 60g
Buffalo Sauce 60g
DIRECTIONS:
This is one of the best sandwiches I've ever made! The perfect combination
of gooey melted cheese & juicy buffalo chicken! Let's do this...
First thing we'll do is grab a Large Mixing Bowl & toss in our 112g Fat Free
Cream Cheese (Room Temperature is best), 28g Fat Free Cheddar Cheese,
& 60g Buffalo Sauce (Franks Red Hot has a great Zero Calorie Version)! Stir
all of these together until it's smooth & fully combined!
Now we'll get our Chicken ready! Dice up 112g Chicken Breast into small
pieces & give it a quick fry in the skillet! The smaller your Chicken is cut up
the easier it'll be to incorporate into your sandwich! Once finished toss your
cooked Chicken in with your Buffalo Cheese mixture & stir it all together!
Now we build! Grab two slices of Plain White Bread & lay them out on a
plate. Place a slice of Fat Free American Cheese on top of each piece of
bread. Next, spoon your Buffalo Chicken mixture on top of one of your
slices of bread. Make sure you keep it even all the way across! Finally place
your other slice of bread on top.
Now we're basically just Cooking a Grilled Cheese! Set the heat on your
Skillet to Medium & spray the inside of your pan with Zero Calorie Butter
Spray. Place your Grilled Cheese down inside & spray the top piece of
bread with more of your Butter Spray! Let your Sandwich cook for roughly
3-5 Minutes each side. A slower cook is best for this sandwich that way we
have ample time for the Buffalo Cheese mixture to heat up! Once finished
remove from the pan & serve!
And BOOM! You now have quite possibly the best Grilled Cheese Sandwich
you will ever eat! Serve this to ANYONE & regardless of whether they diet or
not they'll think this thing is incredible!
144
VEGGIE LOVERS PIZZA

White Mushrooms 28g Carbohydrates: 111g
Red Onions 28g Fiber: 12g
Green Bell Peppers 28g
Roma Tomatoes 28g
Black Olives 28g
DIRECTIONS:
This recipe is inspired by the Pizza Hut Classic without all the extra calories! This
recipe is High Volume & loaded down with flavor! Let's get started...
First thing we'll do is get all of our Vegetables ready. If you buy your Vegetables
fresh you can just slice & dice them on a cutting board until you have 28g of all the
Veggies above! Black Olives you will find in a can close to the Pickles & Peppers in
your Grocery. Personally I like to hit the produce section & find the "pre-diced"
vegetables in a cup to save time. Regardless of how you do it the end result will
still be phenomenal!
Once all of our Veggies are diced & laid out we'll get our Crust ready! Feel free to
use any crust from my other pizza recipes with this one BUT for convenience sake
I like to use an HEB Extra Thin & Crispy Whole Wheat Pizza Crust! This is Pre-Made
& will drastically cut down on prep time. Your local grocery should have something
very similar & as long as you stay close to 380 Calories for the whole crust you'll be
spot on!
Now we build! Lay out a Pizza Baking Circle & hit it with Non-Stick Spray. Place
your Pre-Made Crust down on the Pan. Next we'll take our 122g of Pizza Sauce &
spread it out evenly across our crust. Now we'll grab our 224g of Fat Free
Mozzarella Cheese & spread it evenly on top of our Sauce.
Finally we'll layer in our Vegetables! You can do this however you like but
personally I do it in this order: Red Onions, Roma Tomatoes, Black Olives, Green
Bell Peppers, & finally Mushrooms. Spread all your Vegetables evenly to ensure
you have good flavor in every bite! Once finished toss your Pizza in the Oven at
400 Degrees for 8-12 Minutes or until your Cheese is melted!
And BOOM! We now have an Anabolic Veggie Lovers Pizza that is delicious, filling,
& Anabolic! Give this a try & I promise you'll enjoy every last bite!
145
CHEDDAR BACON PINWHEELS

Deli Turkey Breast 168g Calories: 549
190 Cal Burrito Tortilla 1 Fat: 13g
Fat Free Ranch 30g Fiber: 3g
Green Onions 7g
DIRECTIONS:
This is the ULTIMATE Anabolic Appetizer! We'll be able to whip this up in
just a few minutes & it also doubles as a perfect grab & go meal since it's
served cold! Let's do this...
First thing we'll do is grab our Large Burrito Tortilla & lay it out flat on a
cutting board. I recommend using a more authentic style tortilla as it will
roll up better! Just make sure it's around 190 Calories and you'll be good to
go!
Now just grab a Large Mixing Bowl & toss in your 85g Fat Free Greek Yogurt,
28g Fat Free Cheddar Cheese, 30g Fat Free Ranch, 14g Real Bacon Pieces, &
7g Green Onions! MIx all of these together with a spoon until thoroughly
combined.
Next we'll just use a spoon & spread our Cheesy Ranch Mixture completely
over the tortilla. Smooth it out so it's evenly spread across the whole wrap!
Next we'll grab our Deli Turkey Breast & weigh it out to 168g! I recommend
buying the actual Turkey Breast from your Deli instead of buying the pre-
packaged name brand stuff. We'll get more Protein & Less Sodium this way!
Lay out your Turkey Breast evenly on top of your Cheesy Ranch Spread until
you achieve close to full coverage!
Now you'll just slowly wrap the burrito up starting at one end and making
the fold as tight as possible. Roll it up fully & place it seam side down. Now
we'll just grab a knife and cut the wrap vertically into smaller pieces that are
around an inch thick!
And BOOM! We now have Anabolic Cheddar Bacon Ranch Pinwheels that
are perfect for just about any occasion! Don't sleep on this recipe, it really
is a game changer!
146
CHEESY CHICKEN CASSEROLE

Cauliflower 425g Fat: 9g
Cream Of Chicken 125g Fiber: 12g
Green Onions 14g
White Onions 28g
Turkey Bacon 12g
Parmesan Bread Crumbs 4g
DIRECTIONS:
First thing we'll do is prepare our 425g Cauliflower & 336g Chicken Breast! For the Chicken
just chop it up into small pieces & fry it in the Skillet or toss it in the Air Fryer! For the
Cauliflower you can use whatever preference you want: whole, riced, chopped into bits etc... I
personally use the bigger pieces & roast them in the oven until they're cooked! Once both
your Chicken & Cauliflower are cooked to your liking just toss them in a Large Mixing Bowl &
We'll start by Pre-Heating a Large Skillet to Medium Heat and tossing our 14g Green Onions
& 28g White Onions down in! Let them saute for a few minutes. Once they're cooked you'll
pour in your 240g Almond Milk, 125g 98% Fat Free Cream Of Chicken, & 112g Fat Free Cream
Cheese. Whisk these all together & cook until you have a smooth & creamy sauce.
Once your sauce has thickened up you'll go ahead and dump in around 90% of your 168g Fat
Free Cheddar. Whisk this into your sauce until it's all melted and combined. At this point you
can season your Cheese Sauce while it's still thickening up. I personally use 2g Garlic
Powder, 2g Onion Powder, 2g Salt, & 2g Pepper but feel free to spice it up to your liking!
Once the sauce is thickened up you'll remove it from the heat & pour it in the same Mixing
Bowl as your Chicken & Cauliflower. Stir everything together with a spoon until everything is
covered. Once mixed pour everything down into an oven safe Baking Dish. Use a spoon to
flatten everything out and shape it to the dish!
Now we'll take our remaining Fat Free Cheddar & sprinkle it on top. Next we'll take our 12g
of Cooked Turkey Bacon and rip it into smaller peices. Press these down into the top of your
Casserole. Finally you'll take your 4g of Parmesan Bread Crumbs & sprinkle them on top!
Once your Casserole is fully assembled you'll just toss it in the oven at 375 Degrees for 15-20
Minutes!
And BOOM! You now have an Anabolic Cheesy Chicken Bacon Casserole that is extremely
high volume & perfect for Meal Prep!
147
MONGOLIAN BEEF & BROCCOLI

Flank Steak 224g Calories: 546
Steamed Broccoli 290g Fat: 18g
Garlic 3g Protein: 56g
Ginger 2g Carbohydrates: 40g
Low Sodium Chicken Broth 120g Fiber: 7g
Sugar Free Honey 21g
Corn Starch 5g
DIRECTIONS:
First thing we'll want to do is get all of our ingredients ready since this recipe comes
together quickly! We'll start with our Garlic & Ginger. Grab a clove of Garlic & mince it up
with a knife or use a Garlic Press to make this easier! One clove of Garlic ends up being
around 3g. Next, grab your Ginger Root & remove the skin. Dice this up with a knife until
you have 2g! Place these in a small bowl and set off to the side.
Now we'll get our sauce ready! In a Small Bowl or Measuring Cup add in your 120g Low
Sodium Chicken Broth, 45g Low Sodium Soy Sauce, 5g Zero Calorie Sweetener, & 21g Sugar
Free Honey! Stir all of these together with a spoon until fully mixed. Set this off to the side.
In another small bowl we'll combine our 5g Corn Starch with about 20g of Water. Mix these
together with a spoon and set off to the side.
Now we get to the Beef & Broccoli! We'll be using Flank Steak for this since it's a leaner cut
of meat & it'll help keep those calories down! Take your Flank Steak and cut it into thin
strips. Once it's weighed out and ready to go we'll give it a quick Sear! Pre-Heat a Skillet to
High Heat & toss your steak down inside. Let it cook for roughly 2-3 Minutes each side until
it's cooked to your liking! Once finished remove from the Skillet and set off to the side.
When it comes to Broccoli I find the easiest way to do this is to just buy a Steamable Bag of
Frozen Broccoli! For this recipe I use a full bag of Birds Eye Frozen Broccoli Florets but feel
free to buy your broccoli fresh and steam it yourself. Toss this in the microwave until
finished!
Now the magic truly begins! Toss your Garlic & Ginger in a Skillet and cook for 2-3 Minutes
on Low/Medium heat until softened. Next we'll pour in our Sauce Mixture along with our
Steamed Broccoli! Stir everyting together until all of the Broccoli is covered in Sauce. Next
add in your Corn Starch & Water! Stir everything together fully. Now just bring your Pan to
a Boil & continue stirring! The sauce will slowly thicken as it boils & this will take roughly 3-5
Minutes! Once the sauce is thickened toss in your Steak & give it one final stir! You now
have an excellent Anabolic dish that anyone will love!
148
CHICKEN & DUMPLINGS

Frozen Carrots 42g Protein: 60g
Frozen White Onions 42g Carbohydrates: 52g
Frozen Peas 45g Fiber: 5g
Low Sodium Chicken Broth 240g
Cream Of Chicken 125g
Garlic 1 Clove
Poultry Season 1g
DIRECTIONS:
First thing we'll do is get our Chicken Breast ready! Trim your Chicken Breast down
into bite sized pieces & weigh it out to 224g. Pre-Heat a Skillet to High Heat and toss
your Chicken in and give it a quick fry on both sides! Once finished set off to the side.
Now we'll grab a Medium Sized Sauce Pan & pour in our 240g Low Sodium Chicken
Broth, 125g Low Sodium Cream Of Chicken, 42g Frozen Carrots, 42g Frozen Diced
White Onions, & 1 Clove of Minced Garlic. At this point we'll add our Seasonings. I like
to add around 1g of Poultry Seasoning, 1g Garlic Powder, & 1g Onion Powder! Feel
free to add additional Salt & Pepper or other Seasonings if you'd like! Stir everything
together with a spoon until it's thoroughly mixed.
Now we'll get our Dumplings ready! For this recipe we'll be using biscuits as our
dumplings. This may sound strange but I promise once you do it you'll notice no
difference & will be 100% satisfied! I use Pillsbury Butter Tastin' biscuits in the small
can. Take two of your biscuits and toss them in the oven at 400 Degrees for 8
Minutes!
While your Biscuits are cooking place your Sauce Pan on the stove and bring it to a
boil. Once boiling add in your cooked Chicken Breast. Now we'll reduce the Heat to
Medium/High. Let your Broth sit & bubble for around 5-10 Minutes to let the sauce
thicken up! Keep stirring & pay attention to your Sauce & remove it from the heat
once it reaches your desired level of thickness.
Once your Sauce has thickened add in your 45g Frozen Peas and stir them into your
pan. Now you'll take your Biscuits and cut them up into small bite sized pieces. Add
these into your Pan and stir until all of your biscuits are covered in Sauce and
everything is fully mixed!
And BOOM! You now have Anabolic Chicken & Dumplings which are truly the ultimate
Comfort Food! Feel free to multiply the ingredients out to make even bigger batches!
149
CHEDDAR WAFFLES
Salt & Pepper Dash Carbohydrates: 50g
Fiber: 1g
DIRECTIONS:
This recipe is not only simple but supremely unique &
Anabolic! This will yield approximately 2 Large Waffles in a
standard sized Waffle Maker!
First thing we want to do is grab a Large Mixing Bowl & toss
in our 54g Instant Pancake Mix (I use Hungry Jack Light &
Fluffy Complete) & 138g Egg Beaters/Egg Whites.
Now we'll weigh out our 168g Fat Free Cheddar Cheese &
toss it on a cutting board. Use a Knife & dice up your
Cheddar Cheese until you're left with a bunch of small
pieces. Once finished toss in your Mixing Bowl with
everything else!
At this point we can add Seasonings! Feel free to use
whatever your preference is but personally I just throw in a
little bit of Salt & Pepper! Once Seasonings are added mix
everything together with a spoon until thoroughly combined!
Now you'll Pre-Heat a Waffle Maker to Medium/High Heat!
Once Pre-Heated spoon your batter evenly onto your Waffle
Maker & close the lid. Cook for 2-3 Minutes or until your
Waffle develops a nice cheesy crust & is firm all around!
And BOOM! You now have Anabolic Cheddar Waffles that
are unique but delicious! Feel free to throw some Sugar
Free Syrup on top as well to give it a nice flavor boost!
150
MAC & CHEESE BITES

Fat Free Cheddar 112g Fat: 11g
Onion Powder 1g
DIRECTIONS:
The first thing we want to do is get our Chickpea Pasta ready to go! I
use Banza Brand pasta which is great! Bring some water to a boil in a
Medium Sized Sauce Pan. Weigh out your 112g Chickpea Pasta and
toss it in. Let it boil for 7-9 Minutes! Once finished strain your
noodles off & dump them into a Large Mixing Bowl. Set off to the
side.
In another Medium Sized Sauce Pan pour in your 60g Unsweetened
Almond Milk & set the heat to Medium. Add in your 1g Garlic
Powder, 1g Onion Powder, & 1g Salt! Stir everything together while
your Almond Milk heats up!
Once your Almond Milk starts to let off steam you'll pour in your 112g
Fat Free Cheddar Cheese & 14g Bacon Pieces! Stir these all together
until you're left with a thick cheese sauce. Once your sauce reaches
the right consistency pour it overtop of your pasta. Stir everything
together until all of your Noodles are covered in cheese sauce!
Now what we'll do is grab a Mini-Muffin Tray & spray it with Non-Stick
Spray! Spoon your Macaroni & Cheese into each of your molds!
Personally I tend to get 18 Bites out of this recipe!
Once your molds are filled it's time to toss this in the oven! Pre-Heat
to 375 Degrees & toss your pan in for 12-15 Minutes! When your
bites are golden brown you'll know you're good to go!
And BOOM! You now have delicious Macaroni & Cheese Bites that
are going to be a total hit! Add sugar free bbq sauce to really kick this
up a notch!
151
ANABOLIC PIZZA ROLLS

Red. Fat Crescent Rolls 1 Can Calories: 590
Oregano 1g Fiber: 1g
DIRECTIONS:
First thing we'll want to do is get our dough ready! For this we'll need a can
of Reduced Fat Pillsbury Crescent Rolls! Feel free to use any other dough
you'd like but doing this is super convenient and makes this recipe a
breeze!
Start by removing your dough from the can and laying it out flat on a piece
of Parchment Paper. There will be a seam right down the middle
separating the dough into two halves. Use a knife and remove half of the
dough. Lay the half that you're using right in the middle of the Parchment
Paper.
Now we'll add our toppings! Start with 61g of Pizza Sauce and spread it out
evenly across the dough leaving about an inch on the edges to help with
folding. Next we'll evenly spread out our Oregano & Crushed Red Peppers
on top of the sauce! Lay your 112g Fat Free Mozzarella Cheese Down
evenly on top of your sauce followed up by your 15g Turkey Pepperoni.
Once all of our toppings are added it's time to fold! This part can be tricky
but easily manageable if you're patient and careful. Start at the long end
and take your dough & fold it over the toppings. Slowly keep folding this as
tight as possible until all of your dough is rolled up! Once the dough is
rolled wrap the parchment paper around it and toss it in the Freezer for
15-20 Minutes to let it firm up before we cut it!
Now we'll just remove the dough from the Freezer & cut it into pieces using
a knife. Make sure these are at least an Inch thick so they don't collapse
while baking. Once finished spread your pieces evenly out on a Baking
Sheet & toss in the oven at 375 Degrees for 9-12 Minutes!
And BOOM! We now have Anabolic Pizza Rolls that will be a hit with
whoever decides to take the plunge!
152
COCONUT FRIED SHRIMP

Raw Shrimp 168g Calories: 296
Shredded Coconut Flakes 8g Fat: 8g
Paprika 1g Carbohydrates: 12g
Black Pepper 1g
DIRECTIONS:
First thing we'll want to do is get our Shrimp ready! When it comes
to buying Shrimp I buy mine without the shell & already de-tailed
& de-veined. This makes it super easy to get this recipe put
together!
Thaw your Shrimp by putting it in a Strainer & running cold water
over it for a couple of minutes. Once thawed weigh it out to 168g
& toss it in a small bowl. Pour Egg Whites, Egg Beaters, or
Unsweetened Almond Milk down inside and let your Shrimp soak
in it while we get our breading ready!
In a Large Mixing Bowl toss in 14g of Panko Bread Crumbs & 8g of
Unsweetened Shredded Coconut! For the Coconut I buy Bob's
Red Mill brand which you can find at almost every grocery store!
After that throw in your 1g Paprika, 1g Garlic Powder, & 1g Black
Pepper. Mix all of these together with a spoon until combined!
Now we bread! Pull a couple of your Shrimp out of the wash & let
any excess liquid drip off. Place the Shrimp in your Breading Bowl
& shake it up until they're breaded. Repeat this step until all of
your Shrimp have a crispy coating on the outside!
Now we'll cook! Toss your Shrimp down in an Air Fryer & hit them
with a light coating of Non-Stick Spray! Cook at 400 Degrees for
10-13 Minutes!
And BOOM! You now have delicious Crispy Coconut Fried Shrimp
that will rival anything you order at a restaurant!
153
CHEESEBURGER SLIDERS
Slider Rolls 15 Rolls Fat: 5g
Velveeta Cheese Slices 6 Protein: 17g
Diced White Onion 84g Carbohydrates: 18g
Seasoning Blend 7g Fiber: 0g
Servings: 15
DIRECTIONS:
We'll start by getting our 96% Lean Ground Beef ready! Grab a Large
Baking Dish & place your 996g Lean Ground Beef down inside. Now
we'll sprinkle 2g Garlic Powder, 2g Onion Powder, 2g Ground Mustard, &
1g Black Pepper on top of our Beef. Use your hands and fully mix the
Beef together with the seasonings!
Once your Beef is seasoned go ahead & press it down flat into your pan
using your hands. Form it completely to the bottom and make sure it's
an even thickness all the way across. Once finished toss your pan in the
oven at 350 Degrees for 20-25 Minutes!
Grab your Slider Rolls (I buy Kings Hawaiian Sweet Hawaiian Rolls in the
Party Pack) & lay them out flat on a cutting board. Trim 4 rolls off the
short side & 5 off the long side until you're left with 15 Rolls. Take your
knife & cut the rolls evenly in half so you're left with both a top & bottom
rack of rolls. Take the bottom half of your rolls and lay them down in a
Large Baking Dish that you hit with Non-Stick Spray.
Once your Beef is done remove it from the pan with Tongs and lay it
down on your bottom buns. Spread your 84g Diced White Onion over
top of your beef. Next grab your 6 Slices of 40 Calorie Velveeta Cheese
& lay it out evenly on top of your beef. Lay your top buns on top. Spray
them with Zero Calorie Butter Spray & sprinkle Sesame Seeds on top for
that authentic cheeseburger look!
Once your Sliders are built we'll wrap the baking dish in foil & place the
pan back in the oven at 350 Degrees for 20-25 Minutes! Once finished
use your knife and cut your sliders into invididual sandwiches and serve!
154
BODYBUILDING TUNA MELT

45 Calorie Bread 2 Slices Calories: 213
Chunk Light Tuna In Water 37g Fat: 1g
Fat Free Mayo 24g Carbohydrates: 27g
Sweet Pickle Relish 15g Fiber: 6g
Dijon Mustard 5g
Parsley Flakes 1g
DIRECTIONS:
We'll begin by taking our two slices of 45 Calorie White Bread
(I Buy Sara Lee Brand) & laying them out on a plate. Take
your Zero Calorie Butter Spray & hit both pieces of bread
with it. Flip each piece of bread over & place a slice of Fat
Free American Cheese on the unbuttered side.
Grab a small bowl & toss in your 37g Tuna, 24g Fat Free
Mayo, 15g No Sugar Added Sweet Pickle Relish, 5g Dijon
Mustard, 1g Parsley Flakes, & a dash of both Salt & Pepper.
Mix all of these together with a Spoon until thoroughly
combined.
Evenly spread your Tuna Salad mixture on top of your
bottom slice of bread. Place your other piece of Bread on
top & transfer to a Skillet that you've greased with Non-Stick
Spray.
Turn the Heat up to Medium/Low & let your Sandwich toast
for around 4-6 Minutes each side or until the Cheese is
melted & the Tuna Salad has heated up! Once finished
remove from the heat & serve immediately!
And BOOM! You now have an incredible Sandwich that is low
in calories, high in protein, & gives you a nice helping of Fiber!
155
CHICKEN BACON RANCH PIZZA

Instant Pizza Dough Mix 92g Calories: 728
Ranch Seasoning 3g Carbohydrates: 84g
Chicken Breast 112g Fiber: 2g
Turkey Bacon 15g
DIRECTIONS:
We'll start by taking our 92g of Instant Pizza Dough Mix (I Use Betty Crocker
Brand) & pouring it into a Large Mixing Bowl. Add in 56g of Hot Water & stir
these together until all of the dough mix is moistened. Use your hands and
continue forming this up until it's all mixed together. Form into a ball & place
in the middle of the mixing bowl. Wrap with Plastic Wrap and set off to the
side for 5 Minutes.
Now we'll get our Ranch Sauce ready! In a small bowl toss in your 84g Fat Free
Cream Cheese (Room Temperature) & 3g Ranch Seasoning. Stir these
together until fully mixed! I buy the Hidden Valley Ranch Packets in the Salad
section of my grocery! Just make sure it's the zero calorie version.
Now we'll take our 112g Chicken Breast & cut it up into small bite size pieces.
Fry this in your skillet until it's cooked all the way through. Bake your 15g of
Turkey Bacon on 425 Degrees for 6-8 Minutes or until crispy! Once these are
Now we'll build our Pizza! Take your Dough Ball and place it in the middle of a
Baking Dish or Pizza Circle. Use your hands and work it into a circle! Once
your dough is how you like it toss it in the Oven at 425 Degrees for 3-4 Minutes
to let the crust set. Make sure you place it on the bottom rack!
Now we add our Toppings! Start by spreading your Creamy Ranch Sauce
evenly across your Pizza. Now take around 100g of your Fat Free Mozzarella &
spread it on top of the Ranch Sauce. Next we'll evenly spread our Chicken &
Turkey Bacon on top of the Cheese. Finally, take your remaining Cheese &
spread it across your toppings.
Now we'll toss our Pizza in the oven at 425 Degrees for 8-12 Minutes! Once
your Cheese is melted you're good to go! Cut into slices and serve
immediately!
156
ANABOLIC FISH TACOS

60 Calorie Corn Tortillas 3 Calories: 364
Cod 168g Fat: 4g
Cabbage Slaw 20g Fiber: 7g
Guacamole Salsa 15g
Cilantro 2g
Lime Juice 5g
Seasoning Blend 4g
DIRECTIONS:
First thing we'll do is get our Cod ready! Take your Cod & cut it into small
bite size pieces & toss it in a Large Mixing Bowl. On top of the Cod we'll
throw in 2g Cumin, 1g Paprika, 1g Garlic Powder, & 1g Black Pepper.
Shake the bowl around until all of the Cod is fully seasoned. Now we'll
place the Cod in an Air Fryer at 400 Degrees for 8-10 Minutes!
Next we'll begin prepping our Tortillas! Take your 60 Calorie Corn Tortillas
& place them in a Large Skillet set to Medium Heat. Grill your Tortillas on
each side for 3-4 Minutes until they firm up and become crispy!
And finally we'll get our Creamy Cilantro Lime sauce ready! In a small bowl
toss in your 15g Guacamole Salsa, 42g Fat Free Greek Yogurt, 5g Lime
Juice, & 2g Cilantro. Mix these together with a spoon until fully mixed!
Now we build! Lay your tortillas out on a plate & start by evenly
distributing your Cilantro Lime sauce in the middle of each Tortilla. Now
we'll evenly distribute our cooked Cod amongst each Tortilla. Now it's
time to add our Cabbage Slaw! I buy pre-packaged Power Slaw at my local
grocery and it works perfect for this! Weigh it out to 20g & evenly spread
it across all your tacos. And lastly we'll evenly distribute our 15g White
Onion across all the tacos!
And BOOM! We now have Anabolic Fish tacos that are incredibly delicious
and filling! Feel free to change up the Vegetables & Sauces you add to
further tweak the flavors!
157
KFC POPCORN CHICKEN

Salt 1g Carbohydrates: 31g
Black Pepper 2g Fiber: 1g
Paprika 2g
Garlic Powder 1g
Egg Beaters 184g
DIRECTIONS:
First thing we'll do is get our Chicken diced up! Grab a Large Chicken Breast
and trim it down into tiny bite size pieces. I prefer mine to be around the
size of a dime. Trim & weigh these out to 168g.
Now we'll get our Egg Wash ready. In a Large Mixing Bowl toss in your 184g
Egg Beaters & place your Chicken down inside to soak. Feel free to add
Pickle Juice to this for an extra flavor kick on the backend!
Next it's time to get our breading ready! In a Large Mixing Bowl toss in your
40g White Flour, 2g Baking Powder, 1g Salt, 2g Black Pepper, 2g Paprika, & 1g
Garlic Powder. Mix all of these together thoroughly!
Now we'll do our double breading technique! Take a few of your Chicken
Pieces out of the Egg Wash and let the excess drip off. Sit them down in your
breading and shake the bowl until they're all fully breaded. Now we'll dip the
pieces of breaded Chicken back down into our wash. Pull them out again
and place back in the breading bowl & shake it around. Once your pieces
have been double breaded set them down inside your Air Fryer. Repeat this
step until all of your Chicken is fully breaded!
Before we cook take a look at your Chicken & if you notice any dry flour spots
hit them with a light coating of Non-Stick Spray until it's dampened. Air Fry at
400 Degrees for 10-15 Minutes! Halfway through cooking shake the basket
& double check for more dry spots. If you notice any a little Non-Stick spray
will take care of it!
And BOOM! You now have Crispy Double Breaded Popcorn Chicken that is
the perfect Fried Chicken replacement!
158
TERIYAKI CHICKEN
Lite Soy Sauce 56g Fat: 2g
Carbohydrates: 4g
Fiber: 0g
DIRECTIONS:
This recipe is so stupid simple & delicious it should be
illegal! Only 3 Ingredients & loads of flavor! Let's get
started...
First thing we'll do is get our Chicken Breast trimmed &
weighed out to 224g. The smaller your pieces the better!
After that we'll grab a small bowl & weigh out our 56g
Lite Soy Sauce (Lower Sodium). In the same bowl add in
your 5g Zero Calorie Sweetener. Use a spoon and mix
these together thoroughly!
Now we'll Pre-Heat a Skillet to High Heat & give our
Chicken a nice sear! Let each side cook for 2-3 Minutes.
Once the Chicken is cooked through you'll now pour
your Soy Sauce mixture down into the Pan. Stir your
Chicken around in it until the sauce thickens up &
becomes sticky. Do this until all of your Chicken is
covered and you can't see any liquid left in the pan.
Remove from the Heat & serve immediately!
And Boom! You now have Anabolic Teriyaki Chicken that
is perfect for any diet. Pair this with a little Jasmine Rice
for the ultimate non-guilty pleasure!
159
BBQ CHICKEN BACON SKEWERS

Turkey Bacon 2 Slices Fat: 6g
Red Cayenne Powder 1g Carbohydrates: 2g
Salt 1g Fiber: 0g
Pepper 1g
DIRECTIONS:
First thing we'll do is grab some Bamboo Skewers and let them soak in
water for around 20 minutes! You can buy a pack at the store for a
few dollars and they'll last you forever!
While the Skewers are soaking we'll get our Chicken ready! Grab your
Chicken Breast and trim off all the fat. Now dice your Chicken up into
bite size pieces! Once diced weigh them out to 168g for each Skewer.
In a small bowl pour in your Sugar Free BBQ Sauce. Along with this
add in your 1g Red Cayenne Powder, 1g Salt, & 1g Pepper. Mix these
all together! Now just toss your Chicken down inside and make sure
every piece is fully coated in your sauce!
Now we build! Start by taking a slice of Turkey Bacon & piercing the
end of it with your Skewer. Now place a piece of Chicken through the
skewer. Now grab your Turkey Bacon & pierce it again making it as
tight as possible against the Chicken. Repeat this until your first slice
of Turkey Bacon is fully utilized then switch to the other and do it
again. All of your Chicken and Bacon should be interweaved perfectly!
Now we grill! Pre-Heat your Grill to 400 Degrees & place your Skewers
inside to cook. This will take roughly 16-20 Minutes. Flip halfway
through for even cooking on all sides! If you want the ends of the
Skewers to not burn you can wrap them in foil before cooking! If you
don't have a grill you can make these in the oven at 450 Degrees for
around 15 Minutes!
Once finished remove from the grill & serve! This has become one of
my favorite low calorie high protein delicacies!
160
KFC SPICY ZINGER SANDWICH

Cayenne Powder 1g Fiber: 2g
Paprika 1g
Seasoned Salt 1g
Fat Free/Light Mayo 24g
Habanero Hot Sauce 10g
DIRECTIONS:
The first thing we'll do is get our Chicken Breast ready to go! Grab a Large Chicken Breast
and trim off all the fat & gristle on the outside. Place it on the scale & see what it weighs.
Trim off the excess until it weighs out to 224g. Lay your Chicken out flat on a cutting
board and pound out any thick spots until your patty is the same thickness throughout.
Now we'll grab a Large Mixing Bowl and pour in some Egg Beaters, Egg Whites, or
Unsweetened Almond Milk. If you want an extra burst of heat pour some hot sauce in
here as well and whisk it all together! Place your Chicken Breast down inside to soak.
Next we'll grab another Large Mixing Bowl & toss in our 20g White Flour, 2g Baking
Powder, 1g Cayenne Powder, 1g Paprika, 1g Seasoned Salt, & 1g Black Pepper. Mix this all
together with a spoon until fully mixed!
Now we'll pull the Chicken Breast out of the wash & let the excess drip off. Place your
Chicken down into the breading & shake the bowl until the underside is covered. Flip the
Patty & repeat! Use your hands and press the flour into any spots that need it!
Once your Chicken is fully breaded place it down in your Air Fryer basket and damp it with
a light coating of Non-Stick Spray. Flip the patty over & repeat this step! Now we'll Air Fry
at 400 Degrees for 6-7 Minutes each side. This equals roughly 12-14 Minutes of cook time
in total!
While the Chicken is cooking we'll get our Spicy Zinger Sauce ready! In a small bowl toss in
your 24g Fat Free or Light Mayo, 10g Habanero Hot Sauce (I use Melinda's Habanero
Honey Mustard), a dash of Seasoned Salt, & a dash of Cayenne Powder! Mix these all
together!
Once the Chicken is finished it's time to build! Lay down your bottom bun & place your
Chicken Patty on top of it. Smother all of your Zinger Sauce on top of your Chicken before
placing on the top bun!
And BOOM! You now have a Spicy Zinger Sandwich that is one of my all time favorite
Anabolic Recipes! You are guaranteed to love this one!
161
CHEESE STUFFED CRUST PIZZA

Fat Free Mozzarella 112g Calories: 1004
Reduced Fat String Cheese 6 Carbohydrates: 116g
Pizza Crust Yeast Packet 1
Sugar 4g
Salt 2g
Garlic Powder 2g
DIRECTIONS:
First thing we'll do is grab a Large Mixing Bowl & toss in 60g of our White Flour, 1 Packet
of Instant Pizza Crust Yeast (I use Fleischmann's in the Green Packet), 4g Granulated
Sugar, 2g Salt, & 2g Garlic Powder. In a separate small bowl weigh out your other 60g of
White Flour and keep close by!
Now we'll weigh out 85g of Water. The important part here and I mean IMPORTANT is
that the water needs to be between 120-130 Degrees & the 85g measurement needs to
be as accurate as possible. If your dough is too wet you'll need to add more flour & if
there's too little it'll be dry. Follow the measurements and you'll be good to go!
Take your 85g of Warm Water and pour it in your Mixing Bowl with the Flour & Yeast. Use
a spoon and stir everything together. What we'll do now is slowly add in our other 60g of
Flour and keep stirring everything in. By the time you use up all of your Flour you should
have a perfect dough ball! Make sure you work the ball thoroughly with your Spoon to
make sure all the flour gets incorporated so you aren't left with a dough ball that is very
sticky to the touch. If you end up with a sticky ball you can add a little more flour to it and
it'll fix the issue!
Now that our dough ball is ready we'll grab a Pizza Circle & hit it with Non-Stick Spray!
Place your ball in the middle of the circle & work it out by hand until it's thin & covers the
majority of your pizza pan. Now what we'll do is open up 6 of our Reduced Fat String
Cheese Sticks & lay them on the outside of our crust to form a circle. Use your hands
and fold the dough up over each of the sticks & press down on the other side to seal
them in.
Once your Cheese sticks are secured inside the dough go ahead and add your 63g Pizza
Sauce, 112g Fat Free Mozarella, & 14g Turkey Pepperoni! Toss the pizza in the oven on
the bottom rack at 425 Degrees for 12-15 Minutes or until the cheese is melted!
Once finished cut & serve! This pizza is phenomenal & will completely change the way
you look at Anabolic Pizza! Feel free to dip the crust in Marinara Sauce for a nice hack!
162
ONE PAN CHICKEN FAJITAS

Small Low Carb Tortillas 3 Fat: 7g
White Onions 56g Protein: 60g
Mixed Bell Peppers 84g Carbohydrates: 49g
Cumin 3g Fiber: 28g
Garlic Powder 3g
Paprika 3g
DIRECTIONS:
The first thing we'll do is get our Peppers chopped up & ready! I personally like to
buy a Green, Red, & Yellow pepper at the grocery and use that blend! Feel free to
use a single color if you'd like. Chop these up into slivers until you reach 84g!
Now we'll take a Large White Onion & slice it into slivers the same way we did our
Peppers! Weigh your Onions out to 56g.
Now what we'll do is toss both our Peppers & Onions in a Skillet set to Medium
Heat & let everything soften for about 3-5 Minutes! Once everything is cooked
down set off to the side.
Now we'll get our Chicken Breast ready! I like to buy the Tenderloins for this recipe
since they'll cook a bit faster and won't require any trimming. If using Chicken
Breast just cut it down into smaller pieces so it cooks faster.
Now we'll make our Fajita Seasoning! Grab a Large Mixing Bowl and toss in your 3g
Cumin, 3g Paprika, 3g Garlic Powder, a Dash of Salt, & a Dash of Pepper! Mix these
together thoroughly. Now just toss your 224g Chicken down inside & shake the
bowl until every piece of Chicken is fully covered!
Now we'll toss our Chicken in the same Skillet set to Medium Heat. Let the Chicken
cook for around 3-5 Minutes each side! You'll know it's done perfectly when you
can temperature probe it & it reaches an internal temperature of 165 Degrees!
Once the Chicken is finished pull it off the stove & set it on a cutting board. Use a
Knife & cut it into slivers the same way we did our Peppers & Onions! Once
finished return all of your Peppers & Onions + your Chicken Breast back to the
Skillet! Now all you'll do is grab your Small Low Carb Tortillas (I use Carb Sense
Brand) & build your Fajitas straight out of the Skillet!
And BOOM! You now have Anabolic Chicken Fajitas that are loaded with flavor &
perfect for any diet! Feel free to use different Salsas & Hot Sauces to tweak the
flavor profile to your liking!
163
CRISPY CHICKEN TACO SANDWICH
Joseph's Pita Bread 1 Piece Calories: 244
Sliced Jalapenos 14g Protein: 32g
Light Mayo 14g Carbohydrates: 20g
Mango Habanero Sauce 28g Fiber: 4g
White Flour 10g
Seasoning Blend 3g
DIRECTIONS:
The first thing we'll do is get our Chicken ready! Grab some Chicken Breast
Tenderloins and weigh them out to 112g. Typically this will be two of the small
tenderloins. If you have Chicken Breast just cut it into two small strips and you'll be
good to go!
Now we'll throw our Chicken down in a wash to soak while we get our breading
ready! In a small bowl pour in some Egg Beaters, Egg Whites, or Unsweetened
Almond Milk. Place your Chicken down inside.
Now we'll grab a Large Mixing Bowl & toss in our 10g White Flour, 1g Cayenne
Powder, 1g Paprika, 1g Baking Powder, a Dash of Salt, & a Dash of Pepper. Mix
these together thoroughly until combined.
Next we'll pull our Chicken out of the wash and let the excess drip off. Place your
Chicken in the breading & shake the bowl around until your piece of Chicken is fully
covered. Repeat this with both pieces of Chicken! Once breaded place your
Chicken down in your Air Fryer & spray both sides with a light coating of Non-Stick
Spray. Now just Air Fry at 400 Degrees for 9-12 Minutes!
While the Chicken is cooking we'll grab our Pita Bread (I use Joseph's Pita Bread
which is the best brand I have been able to find!) & toss it in the microwave for 30
Seconds to soften. Once finished lay it on a flat surface.
Now we'll get our sauce ready! In a small bowl weigh out your 14g Light Mayo &
28g Mango Habanero Sauce (I like G Hughes Brand). Mix these together with a
spoon until combined. Spoon your sauce mixture into the middle of your Pita &
follow it up with your 14g Sliced Jalapenos. Once your Chicken is finished in the Air
Fryer just lay it down in the middle of your Pita!
And BOOM! You now have a Taco Bell limited time item that you can make in
perpetuity! Not only is this unique but extremely delicous! You'll absolutely love
this thing I guarantee it!
164
FOUR LAYER CRUNCHWRAP

Refried Beans 65g Protein: 47g
Queso Cheese 34g Fiber: 4g
Taco Seasoning 5g
Diced Onion 10g
Diced Tomato 15g
Shredded Lettuce 5g
DIRECTIONS:
First thing we'll do is take our Burrito Tortilla (I use Mission Brand) & toss it in the
microwave for around 20-30 seconds to soften. Pull it out & place on a cutting board.
Use a pizza cutter to cut the tortilla right down the middle but stop when you get
directly at the center. This will give us four even sized quadrants on the tortilla for
folding & placing our ingredients.
Now we'll fry up 112g 96% Lean Ground Beef until it's browned. Toss in your 5g Low
Sodium Taco Seasoning & 56g Water. Stir everything together and let it cook for a
couple minutes longer until it thickens up. Once finished place your Taco Meat on the
bottom right quadrant of the Tortilla right next to where you made your cut. On top of
your meat lay down 28g of Fat Free Cheddar Cheese.
On the Quadrant to the left of your Meat evenly spread out your 65g Refried Beans. On
the top two Quadrants (I feel like I've said quadrant too much lol) spread out your 34g
Queso Cheese and cover the entire top. On the upper right side evenly spread your
10g Diced Onion & 15g Diced Tomatoes. On the upper left side spread out your 5g
Shredded Lettuce!
Now we fold! I recommend watching my YouTube video on this (Anabolic Four Layer
Crunchwrap) if this sounds confusing but it's really easy. Take your bottom left quadrant
with the refried beans and fold it up onto the lettuce. Take this side and fold it up over
the tomatoes & onions. Finally you'll make one final fold over the top of your beef &
cheese.
Now that our Crunchwrap is assembled all we have to do is pop it in the Air Fryer at 350
Degrees for 6-7 Minutes! Alternatively you can toss this in the Skillet on a Medium Heat
& toast each side until the cheese is melted.
BOOM! You now have a Four Layer Crunchwrap that is incredibly easy to make &
delicious! If any of this explanation is confusing feel free to watch my YouTube video
which breaks it down!
165
AIR FRYER MINI PIZZAS

100 Calorie English Muffin 1 Calories: 150
Low Cal Pizza Sauce 31g Protein: 14g
Fiber: 5g
DIRECTIONS:
The first thing we'll want to do is get our English Muffin split & ready to be
used as our crust! The brand I buy is Thomas Light Multi-Grain English
Muffins which are only 100 Calories a piece! Split this in half & use the
bottom as your pizza crust!
What we'll do now is toss this in the Air Fryer at 400 Degrees for 60-120
Seconds to let it crisp up before adding toppings! Feel free to Pre-Heat
your Air Fryer for a few minutes as I feel this makes things come out
better.
Once your English Muffin is crisped we'll go ahead and add our toppings!
The first thing we'll do is spread out 31g of Pizza sauce on top. Now we'll
weigh out our Turkey Pepperoni until we have 10 grams. If we try to stack
all of these on top there won't be enough room so what I recommend is
making a layer of 3-4 Pepperoni's on top of the sauce before adding the
cheese.
Now with the Cheese we'll be doing a little hack! The Air Fryer cooks hot &
fast which has a tendency to burn Fat Free Cheese so in order to prevent
this we'll weigh out our 28g of Fat Free Mozzarella & place it in a bowl
along with some water. Mix the cheese up until it's damp & then place it
on top of the pepperoni. This will work wonders on how it melts in the
Fryer! Lastly we'll place our remaining pepperoni on top.
Finally we'll just toss our Pizza in the Air Fryer at 400 Degrees for 4-5
Minutes! Check on it partway through cooking to make sure none of the
pepperonis have fallen off & if they have just place them back on top.
And BOOM! You now have an Anabolic Mini Pizza that is the perfect low
calorie meal for any diet! I make these in batches of 3-4 in the Air Fryer &
they turn out incredible every time!
166
CHEESY JALAPENO POPPERS

Jalapeno Pepper 1 Calories: 95
Turkey Bacon 1 Slice Fat: 3g
DIRECTIONS:
The first thing we'll want to do is place our whole Jalapeno Pepper on a
cutting board. Use a small knife & cut the stem off of the pepper. Lay the
pepper out flat & cut it right down the middle length wise.
Now that your pepper is separated into two pieces we'll want to remove
the seeds & membrane from the inside so when we're done what we'll be
left with is just two hollowed out Jalapeno halves. Use your knife and cut
along the edges of the pepper to carve out the membrane. Use your
hands and remove this fully along with all the seeds.
Now that our two pepper halves are hollowed out we'll move on to the
cheesy filling! Grab a small bowl & toss in your 28g Fat Free Cream
Cheese, 14g Fat Free Cheddar Cheese, 1g Garlic Powder, & a dash of Salt
& Pepper. Stir all of these together with a spoon until smooth & fully
combined! This mixing process is much easier if you set the Fat Free
Cream Cheese out for at least 15 Minutes at room temperature to soften.
Now we'll take our Cream Cheese Mixture and spoon it into the hollowed
out part of each Jalapeno. Smooth it out so it's flush with the edges of the
pepper & not bubbling up at any part.
Now we'll wrap each one with Turkey Bacon! Grab your slice of bacon
(15g) & cut it in half. Take your bacon and wrap it around your Jalapeno &
let the bottom of your pepper sit on the bacon to lock it into place.
Now we cook! We'll toss our Jalapeno Poppers in the Air Fryer at 350
Degrees for 12-14 Minutes! Check on it halfway through to make sure
everything is going well! Once the cheese is melted & your bacon is crispy
you'll know they're finished!
And BOOM! You now have low calorie Cheesy Jalapeno Poppers that are
delicious & perfect for any occasion!
167
BACON PB&J BURGER

Velveeta Cheese 1 Slice Protein: 59g
PBFit Powder 8g Fiber: 6g
Turkey Bacon 1 Slice
DIRECTIONS:
The first thing we'll do is get our bun ready! I use 90 Calorie Potato
Rolls for this one & they are great for keeping those carbs down! Split
your bun & toast it on either a skillet or grill for 3-4 Minutes!
Now we'll take our slice of Turkey Bacon & toss it in the Air Fryer at 400
Degrees for 4-6 Minutes to get it nice & crispy! You can also cook this
in a Skillet or Oven.
Next we'll patty up our beef! Take your 224g 96% Lean Ground Beef &
split it into two evenly sized piles. Form each of these into a circular
patty! Hit each patty with a dash of Salt & Pepper!
Now we'll Pre-Heat a Skillet or Grill to Medium-High Heat & fry our
patties for 3-5 Minutes each side! Once you flip your patties place your
slice of Velveeta Cheese (I use the 40 Calorie Version) on one of them &
let it melt while the burgers finish up.
Now it's time to assemble our burger! On your toasted bottom bun
spread out your 17g Sugar Free Strawberry Preserves. Place your patty
with Cheese on top of the Jam. Take your slice of Turkey Bacon & tear
it into two pieces & lay this on top of your cheese. Go ahead and lay
your other Patty on top of your Bacon. Finally, weigh out your 8g
PBFit/PB2 Powder in a small bowl and add a tiny amount of water. Stir
this together until you are left with a Peanut Butter like consistency.
Spread this on your top bun & then place it on top of your sandwich.
And BOOM! You now have one of the most uniquely delicious burgers
on this planet! The way the meat combines with the classic flavor of a
PB&J is a flavor combination you don't want to miss!
168
ANABOLIC CRAB CAKES

Canned Crab Meat 240g Calories: 328
Large Egg 1 Fat: 8g
Light Miracle Whip 30g Carbohydrates: 27g
Chopped Green Onions 5g Fiber: 1g
Cajun Seasoning 3g
DIRECTIONS:
We'll start by taking two 6 ounce cans of Crab Meat & fully
draining them! I recommend draining as much as you can to
ensure your crab cake mix isn't too watery. After draining, the
meat by itself should weigh out to roughly 240g but this can
vary depending on how much water is drained off.
Now we'll grab a Large Mixing Bowl & toss in our 240g Crab
Meat, 1 Large Egg, 28g Panko Bread Crumbs, 30g Light Miracle
Whip, 5g Chopped Green Onion, & 3g Cajun Seasoning. Now
just grab a spoon & mix everything together until it's fully
combined!
Next we'll form our Crab Cake mixture into patties! Split your
mixture into three evenly sized piles and form these up by
hand into patties! These should come together just like you're
pattying up hamburgers!
Now we'll hit our Air Fryer Basket with Non-Stick Spray & sit
our Crab Cakes down inside. Lightly spray the top of each
cake with Non-Stick Spray. Cook at 400 Degrees for 12-14
Minutes!
And BOOM! You now have Anabolic Crab Cakes that are
incredibly delicious & loaded down with protein! Feel free to
pair this with cocktail sauce for a real treat!
169
HAM & CHEESE HOT POCKET

Fat Free American Cheese 1 Slice Fat: 1g
Deli Ham 14g Protein: 10g
Fiber: 0g
DIRECTIONS:
The first thing we'll do is lay our two pieces of 40 Calorie Bread (I
use Pepperidge Farms Brand) out on a cutting board. Use a knife
& cut the crust off of each piece.
What we'll do now is use our hands to press down on the pieces of
bread & flatten them out. This will give us more surface area to
work with!
Now we'll take our slice of Fat Free American Cheese and cut it into
four evenly sized squares. Place two of your cheese squares in the
middle of one of your pieces of bread. Now you'll weigh out 14g of
Deli Ham & place it on top of your cheese. And finally you'll place
your remaining two cheese squares on top of the ham!
Now we'll pour our Egg Beaters in a small bowl & slowly brush
them onto the edges of our piece of bread. Once you've done all
four sides you'll take your other piece of bread and place it on top
of the ham & cheese. Use a fork to slowly press down on the
edges of the bread to seal it in place. Since you used the egg
beaters on the bottom slice it'll make sealing the edges much
easier!
Now that our Hot Pocket is sealed it's time to place it on the stove!
Pre-Heat a Large Skillet to Medium Heat & fry your Hot Pocket for
2-3 Minutes each side just like a grilled cheese! Once the Cheese
is melted & both sides are crispy you'll be good to go!
And BOOM! You now have a delicious Hot Pocket that won't break
the calorie bank!
170
BBQ CHEESEBURGER WAFFLE

Fat Free Greek Yogurt 85g Calories: 366
Instant Waffle Mix 26g Fat: 6g
Vanilla Protein Powder 16g Protein: 50g
96% Lean Ground Beef 28g Fiber: 0g
Fat Free Cheddar Cheese 28g
Turkey Bacon 14g
Green Onions 5g
DIRECTIONS:
The first thing we'll do is get our Waffle made! In a Large Mixing Bowl toss
in your 85g Fat Free Plain Greek Yogurt, 26g Instant Waffle Mix, 16g
Vanilla Whey Protein Powder, & 46g Egg Beaters or Egg Whites. Whisk
everything together until you have a thick batter!
Now we'll pour the batter into a Waffle Maker & let it cook on Medium-
High Heat for 2-3 Minutes! Once finished pull the waffle off & place it on
an oven safe tray.
Now we'll make our Cheeseburger topping! Take your 14g Turkey Bacon
& dice it up into smaller pieces. Cook your bacon on a Skillet for a few
minutes. Once the bacon is cooked to your liking toss in your 28g 96%
Lean Ground Beef & cook until browned. Now we'll toss in our 30g Sugar
Free BBQ Sauce & stir it in with our Bacon & Beef. Let this thicken for 30-
60 Seconds!
Next we'll take our BBQ Cheeseburger topping and spread it out evenly
on top of our Waffle. Grab your 28g Fat Free Cheddar Cheese & place it
on top of the beef. Spray the cheese with a light coating of Non-Stick
Cooking Spray!
Now we'll toss the Waffle in the Oven and let it Broil on Low for
approximately 90 Seconds or until the Cheese is melted! Once you pull it
out spread your 5g Green Onions on top before serving!
And BOOM! You now have the perfect breakfast/lunch hybrid food! Top
with Sugar Free Maple Syrup for a real flavor explosion!
171
TEX MEX MEATBALLS

Taco Seasoning 30g Protein: 135g
Tomato Sauce 600g
Black Bean & Corn Salsa 96g
DIRECTIONS:
We'll start by grabbing a Large Mixing Bowl & tossing in our 448g 96% Lean
Ground Beef, 28g Panko Bread Crumbs, 15g of our Low Sodium Taco
Seasoning, & 28g of our Fat Free Mozzarella. Mix everything together by hand
until fully combined!
Now we'll take our ground beef and start forming it by hand into little balls.
We want 16 Meatballs in total! Once you finish making all of your meatballs
set them off to the side.
Next we'll grab another Large Mixing Bowl & start making our Sauce! Pour in
600g Tomato Sauce (I Use Prego No Sugar Added), 96g Black Bean & Corn
Salsa, & the other 15g of our Low Sodium Taco Seasoning. Stir everything
together with a spoon until fully combined!
Now we cook! Pre-Heat a Large Oven-Safe Skillet to Medium Heat & place all
of your Meatballs down inside. Cook 2-3 Minutes and brown both sides of
your Meatballs. Once we've browned both sides we'll take our sauce and
pour it down in along with our Meatballs! Cover the pan with a lid & continue
cooking the Meatballs on Medium Heat until they reach an internal
temperature of 165 Degrees! This will take roughly 7-10 Minutes!
Once finished remove from the Heat and take your remaining 28g Fat Free
Mozzarella & 28g Fat Free Cheddar Cheese and sprinkle them both on top of
the Meatballs! Now just toss the whole pan in the oven on Broil for 60-120
Seconds or until the cheese is melted! Once finished remove from the heat &
serve!
And BOOM! You now have one of my favorite recipes that is perfect for
Dinner or Meal Prep! If you take the time to make this I promise you won't
regret it!
172
CHIPOTLE CHICKEN
Ancho Chili Powder 14g Fat: 19g
Extra Virgin Olive Oil 10g Protein: 201g
Adobo Sauce 30g Carbohydrates: 4g
Cumin 3g Fiber: 1g
Oregano 1g
Garlic 1 Clove
Salt & Pepper 1g
DIRECTIONS:
We'll start by taking our Chicken Breast & laying it out on a Cutting Board. Go
through and trim off any excess fat or gristle off of each breast. Weigh out 996g or
2 Pounds.
Now we'll toss our Chicken Breast in a Large Zip-Loc Baggie & seal it up. Remove
as much air from the bag as possible & pound out your Chicken Breast to thin it
out so it cooks more evenly.
Now we'll get our marinade ready! In a Blender or Food Processor toss in 112g
Water, 10g Extra Virgin Olive Oil, 14g Ancho Chili Powder, 30g Adobo Sauce (I use
the one with Chipotle Peppers in it), 3g Cumin, 1g Oregano, & a dash of Salt &
Pepper. Blend this on High for 2-3 Minutes!
Now we'll take our Marinade & pour it in the bag along with our Chicken. Seal the
bag & mix all the Chicken around so every piece gets fully coated in our sauce.
Now we'll toss the bag in the Fridge for a minimum of 30 Minutes to marinate!
The longer it marinates the more flavor it'll lock in so feel free to do this overnight
if you'd like!
Once the Chicken is finished Marinating all that's left to do is cook! I recommend
cooking this on a Skillet or a Grill to get Optimal Flavor! You'll want to cook on
Medium/High Heat until the internal temperature of your Chicken reaches 165
Degrees! The outside edges may burn a little bit which is totally fine, that just adds
more flavor!
Once your Chicken is done pull it off the stove and cut it into pieces! You can
portion this out however you'd like into meals. The macros/calories above are for
the whole recipe so just divide by the amount of Meals you want to make for
accurate calories!
And BOOM! You now have Chipotle's famous Chicken that is even healthier &
made in the comfort of your own home!
173
SUPERGREEN ALFREDO PASTA

Protein Pasta 448g Calories: 1848
Spinach 280g Protein: 120g
Reduced Fat Chicken Broth 112g Carbohydrates: 306g
Broccoli 290g Fiber: 48g
Garlic 2 clove
Low Cal Alfredo Sauce 180g
Salt & Pepper Dash
DIRECTIONS:
We'll start by grabbing a Large Pot & filling it about halfway with water. Salt the
water & bring it to a boil! Once it's boiling we'll toss in our 448g of Protein Pasta. I
use Barilla Protein+ Brand but you can use any comparable brand you'd like. Boil
your noodles for 7-9 Minutes! Once finished, strain them off & return to the pot.
Now we'll get our sauce ready! We'll start by taking our 2 Cloves of Garlic & dicing
them up into small pieces. Toss your Garlic in a large skillet to saute for a few
minutes. Once the Garlic is softened and fragrant you'll toss in your 280g of
Spinach & cook it down with the Garlic. Once it's reduced go ahead and toss it in
a Large Blender!
Now with our 290g Broccoli I personally like to buy the Birds Eye Steam Fresh
bags since it makes cooking it a breeze! Toss the whole bag in the microwave for
5 Minutes until fully steamed! Once finished toss the entire bag into the blender
with your spinach!
Now all we'll do is toss our 112g Fat Free Mozzarella, 112g Reduced Fat Chicken
Broth, 180g Low Calorie Alfredo Sauce (I Use Classico Four Cheese Alfredo). & a
dash of both Salt & Peper into our blender along with everything else. Once it's all
in there we'll Blend on High for roughly 2-3 Minutes!
Once our Supergreen Alfredo Sauce is smooth & fully blended we'll pour it down
into the pot along with our pasta! Place the pot back on the stove & turn the heat
up to a Medium/Low. Stir the sauce into the noodles until they're all covered in
sauce. Keep stirring for 3-5 Minutes or until the pasta is heated all the way
through!
And BOOM! You now have a Super Healthy Alfredo Pasta this is loaded down with
extra protein, fiber, & a plethora of vitamins & minerals! Feel free to add Chicken
to this recipe to crank that Protein up even more!
174
FRENCH BREAD PIZZA

Marinara Sauce 62g Protein: 49g
Dried Oregano Dash Fiber: 0g
Garlic Powder 1g
DIRECTIONS:
We'll start by grabbing a loaf of French Bread & cutting it down the middle with a
knife. You can find fresh loafs of French Bread in the Bakery section of your
grocery store for a really good price!
Now what we'll do is cut the piece in half horizontally so we're left with a rounded
bottom & flat top for toppings! Take your French Bread half & toss it on the food
scale & trim off any excess until it reaches 100g in weight.
Now what we'll do is take 56g of our Fat Free Mozzarella Cheese & sprinkle it
evenly across the top of our bread. Now we'll sprinkle some Garlic Powder on
top of the Cheese. What we'll do now is spray this cheese layer with a light
coating of Zero Calorie Butter Spray! This will help the Cheese melt better & soak
up some butter flavor!
At this point we'll toss the French Bread into the oven at 425 Degrees for roughly
4-5 Minutes! Once the cheese is melted and set we'll pull it out & add our
toppings!
Now we'll take our 62g of Marinara Sauce and evenly spread it across the cheese!
By melting the cheese first we've created a barrier that will keep the bread from
getting soggy! Now we'll take our remaining 56g Fat Free Mozzarella & evenly
spread it across our sauce. Finally take your 7g Turkey Pepperoni & spread it out
evenly on top of the cheese. If you want your Cheese to melt better you can give
it a quick spritz with Non-Stick Cooking Spray to lock in some moisture!
Now we'll toss this back in the oven one final time at 425 Degrees for 6-8
Minutes! Once the cheese is melted and the bread is crispy you'll know it's ready
to go!
And BOOM! You now have a super filling and delicious French Bread Pizza that
has a whopping 49g of Protein! Personally I add some dried Oregano & Grated
Parmesan to the top of mine to really set it off!
175
WENDY'S SPICY CHICKEN

Cayenne Powder 2g Carbohydrates: 44g
Garlic Powder 1g
Onion Powder 1g
Egg Beaters 184g
DIRECTIONS:
We'll begin this recipe by grabbing a Large Boneless Skinless Chicken Breast
& trimming off all the excess fat & gristle on the outside. Toss it on a scale &
check the weight. If it weighs over 224g just trim and shape it until it reaches
the desired weight.
Now we'll take our Chicken Breast & place it on a Cutting Board. Pound it out
with a Meat Tenderizer or another blunt object until it's an even thickness
throughout. Once finished toss it in a bowl of Egg Beaters/Egg Whites and let
it soak while we get our breading ready.
Now we'll grab a Large Mixing Bowl & toss in our 28g Panko Bread Crumbs,
2g Cayenne Powder, 3g Paprika, 1g Garlic Powder, 1g Onion Powder, & a
dash of both Salt & Pepper. Mix all of these together until thoroughly
combined!
Now we'll pull our Chicken out of the wash & let any excess drip off. Once it's
done dripping we'll toss it down in the Breading Bowl. Shake the bowl until
the underside is coated in our breading. Now just flip it & do the same thing!
Feel free to use any extra breading in the bowl to fill in any spots or crevices
on the Chicken that you may have missed!
Now all we'll do is hit each side of the Chicken with a light coating of Non-
Stick Spray & toss it on a Baking Sheet. We'll bake this on 450 Degrees for
roughly 18-22 Minutes! Double check the internal temperature with a
thermometer and once it reaches 165 Degrees you'll be good to go!
Once finished just toss it on your bun and you'll be eating great in no time at
all! I personally like to add a little Garlic Parmesan sauce to mine to really set
it off!
176
CRISPY BUFFALO WINGS

Frozen Chicken Wings 448g Calories: 516
Franks Red Hot Buffalo 1 Bottle Fat: 36g
Salt 1g
DIRECTIONS:
This is the healthiest way to make Crispy Fried Buffalo Wings right in the
comfort of your own home! This is easy & the end result is incredible. Let's
get started...
First thing we'll do is take our Frozen Chicken Wings & weigh out 448g. You'll
want to let these sit out for a few hours to thaw or alternatively you can place
them in the fridge the night before so they'll be good the next day!
Once your Chicken Wings are thawed place them on a baking sheet & pat
each one dry with a paper towel. The less moisture we have on these the
crispier they'll be in the end!
Now what we'll do is grab a Large Mixing Bowl & toss in our 10g Baking
Powder, 2g Garlic Powder, 2g Onion Powder, & 1g Salt. Mix everything
together until fully combined!
Now we'll just toss our wings down in the bowl & make sure each one gets a
nice coating! The Baking Powder is the key to making these wings extra
crispy so make sure each one is generously coated!
Now we'll just toss these in the Air Fryer & cook at 400 Degrees For 12-13
Minutes. Once finished you'll flip all the wings and cook again at 400 Degrees
for 12-13 Minutes! If they still aren't crispy enough feel free to cook for an
additional 5-6 Minutes!
While the Wings are cooling off you'll take your Franks Red Hot Buffalo Sauce
(or your preferred sauce of choice) & pour a generous amount in a Mixing
Bowl. Place your wings inside and toss in the sauce until fully coated!
And BOOM! You now have Extra Crispy Buffalo Wings that have half the
calories of traditional deep fried wings but still contain all the flavor! Pair
these with some Fat Free Ranch or Fat Free Blue Cheese for some awesome
dipping action!
177
CHEESY TEX MEX NACHOS

Quest Protein Chips 2 Bags Calories: 506
Pickled Jalapenos 30g Fiber: 8g
Salsa 56g
DIRECTIONS:
This is the best Protein Nacho Recipe you'll ever make! You should be able to
find the Quest Protein Chips at any major Grocery Store or on Amazon! Let's
get started...
First thing we'll do is take our Two Bags of Quest Chips & lay them out on a
Piece of Foil. Lay them on top of each other so when we remove these from
the oven they resemble a pile of Nachos!
Next thing we'll do is take our 140g Refried Beans and evenly spread them
across the top of the Protein Chips. After that we'll take our 28g of Fat Free
Cheddar & 28g of Fat Free Mozzarella & toss them in a bowl. Mix these up
so they're mixed thoroughly. Now we'll just spread this on top of the bean
dip!
If you want to make sure your Cheese is extra melty & gooey then make sure
you hit it with a light coating of Non-Stick Cooking Spray to dampen it a bit!
And finally we'll take our 30g of Pickled Jalapenos & spread them evenly
across the top of our Cheese. I prefer to buy Nacho Sliced Jalapenos for this
since they're much softer & smaller.
Now that our Nachos are built we'll place our piece of foil on top of an oven
safe baking sheet. We'll toss these in at 400 Degrees for 6-8 Minutes! Watch
it closely at the 6 Minute mark & once that cheese is melted you'll know it's
ready to go!
After you pull them out take your 56g of Salsa & spread it evenly across the
top of your Nachos!
And BOOM! You now have a delicious plate of Nachos that will blow your
mind on how amazing they are. Feel free to add a Beef or Chicken Topping
to this in order to further increase that Protein!
178
FETTUCCINE ALFREDO
Fettuccine Pasta 56g Fat: 10g
Light Butter 7g Protein: 42g
Low Fat Buttermilk 80g Carbohydrates: 54g
Shredded Parmesan 14g
Dried Parsley 1g
DIRECTIONS:
This may be the BEST recipe I've ever created! I'll let you be the judge. Simple
& ready to go in around 15 Minutes! Let's do this...
First thing we'll do is get our Fettuccine Pasta ready! Bring a few quarts of
water to a Boil & toss your 56g Pasta down inside! Cook per the package
directions until you reach desired tenderness. Don't forget to salt the water!
Now we'll get our Chicken Breast ready! I like to cut my chicken into long thin
strips for this recipe but honestly any way you do it will work fine! Once you
have 112g weighed out you can cook the chicken however you'd like! I
personally toss mine in the Air Fryer at 400 Degrees for 10 Minutes to make it
quick & easy! Once both the Pasta & Chicken are finished cooking toss them
on a plate & set them off to the side.
Now we'll get to making our creamy sauce! Pre-Heat a Skillet to Medium/Low
Heat & toss your 7g of Light Butter Down inside. Once the butter melts you'll
pour in your 80g of Low Fat Buttermilk along with your 10g of White Flour. Stir
everything together for 60 seconds or so until everything starts to thicken up &
your Flour breaks down.
When you can barely see the Flour anymore & the sauce is thickened go ahead
and toss in your 14g Shredded Parmesan Cheese & 1g Parsley! Continue
stirring until the Cheese is fully melted & incorporated into your sauce!
And finally we'll toss our Noodles & Chicken in the pan along with our sauce!
Continue stirring everything until all of your Noodles & Chicken are fully
coated! Let cook for another minute or two to ensure the Chicken & Noodles
are fully heated back up!
And BOOM! You now have absolutely delicious Chicken Alfredo that anyone
you make it for will love! Feel free to sprinkle some Powdered Parmesan
Cheese on top to really set it off!
179
5 MINUTE SHRIMP FRIED RICE

Cooked White Rice 140g Calories: 377
Cooked Shrimp 84g Protein: 34g
Diced Carrots 14g Carbohydrates: 58g
Diced Green Onions 10g Fiber: 1g
Low Sodium Teriyaki Sauce 30g
DIRECTIONS:
First thing we'll do is get all of our ingredients laid out. We'll start with our Cooked White
Rice which I recommend buying the actual Japanese Cooked Rice that comes in the
plastic containers that you can find in the Asian section of your Grocery Store! This
works the best for these recipes but feel free to use any other brand you want! Take
your rice and weigh out 140g. In another small bowl weigh out your 92g Egg Beaters.
Now we'll get our Veggies ready! Grab a Carrot & a few Green Onion Stalks. Dice each
one up with a knife until you have 14g of Carrots & 10g of Green Onions! The smaller
the pieces are after you dice them up the better they'll be in the recipe! Once finished
place these in a small bowl.
Now we'll get our Sauce ready! In a small bowl pour in both your 30g Low Sodium Soy
Sauce & 30g Low Sodium Teriyaki Sauce. And finally we'll get our Shrimp ready! I buy
Frozen Shrimp that are both deveined & deshelled with the tail removed. All you have
to do is run cold water over the Shrimp in a strainer for 60 seconds to thaw them out!
Once your 84g Shrimp are thawed place them in a small bowl or on a plate.
Now that we have all of our ingredients laid out it's time to cook! Pre-Heat a Large
Skillet to Medium Heat & hit it with a coating of Non-Stick Spray! Take your rice and
spoon it out flat in half of your skillet. Now take your Egg Beaters and pour them out in
the other half of your Skillet. Let these sit for 60-90 Seconds or until your Eggs start
cooking. Now use your Spatula and scramble the eggs & move them to a corner of the
pan.
Now just take your Sauce Mix & pour it in the other empty corner of your pan. Let it sit
for about 30 Seconds & then mix everything in the skillet together! Once all your Rice,
Eggs, & Sauce are mixed up go ahead and dump in your Green Onions, Carrots, &
Shrimp. Give everything one last stir & let it cook for about 60-120 Seconds longer!
Once finished you'll just plate & serve!
And BOOM! You now have restaurant quality Shrimp Fried Rice that we were able to
make in just around 5 Minutes! Seriously, if you give this a try I know it'll be a new
staple in your diet!
180
STEAK N' SHAKE FRISCO MELT

Sourdough Bread 2 Slices Calories: 612
White American Cheese 1 Slice Carbohydrates: 57g
Sugar Free Ketchup 16g Fiber: 0g
Fat Free Catalina Dressing 17g
DIRECTIONS:
First off we'll grab our two slices of 110 Calorie Sourdough Bread & spray one side
of each piece with Zero Calorie Butter Spray. Once they're buttered place them
butter side down in a Skillet set to Medium/Low Heat & toast your bread until each
piece gets nice and crispy on the outside. This usually takes between 2-3 Minutes!
Now we'll get the patties ready! Toss your 224g of 96% Lean Ground Beef down in
a Mixing Bowl. Toss in your 15g Worcestershire Sauce along with a dash of both
Kosher Salt & Pepper! Mix everything up by hand until it's thoroughly combined.
Now we'll use our hands & create two evenly sized patties. Make sure they're
thinner and wider to ensure they cook quickly & fit your pieces of bread! Now just
toss these on the Skillet at Medium/High Heat for 3-4 Minutes each side or until
cooked to your liking!
Now we'll make our Secret Sauce. In a small bowl toss in your 16g Sugar Free
Ketchup, 17g Fat Free Catalina Dressing, & 19g Fat Free Thousand Islands
Dressing. Mix everything together with a spoon.
Now we build! Start by laying down your first piece of Sourdough butter side
down. Now lay down a slice of White American Cheese followed up by a Patty.
Next lay down your piece of Fat Free American Cheese & follow that up with your
other Patty. Now take some of your sauce and spread it on top of your burger &
on the underside of your other piece of Sourdough. Put the final piece of
Sourdough on top & press down to push everything together!
And BOOM! You now have an Anabolic Steak N' Shake Frisco Melt that is incredibly
delicious & HALF the calories of the one you'd buy at the restaurant! Seriously, if
you take the time to make this you'll be glad you did!
181
SHEET PAN PIZZA

Bread Flour 360g Calories: 2860
Instant Rise Yeast Packet 1 Pack Fiber: 30g
Cane Sugar 12g
Garlic Powder 6g
Salt 3g
Oregano 3g
DIRECTIONS:
First thing we'll do is make our own homemade dough! In order to achieve that Authentic Flavored
Crust we need to use Bread Flour for this one, although regular White Flour will work just fine! Weigh
out your 360g of Bread Flour in two separate bowls each containing 180g.
In a Large Mixing Bowl toss in your 180g Bread Flour, 12g Granulated Sugar, 6g Salt, 6g Garlic Powder,
& your Instant Rise Yeast Packet. I use Fleischmann's in the Blue Packet which can be found in the
Baking Section at your Grocery! Mix all of these together with a spoon until combined.
Read Thermometer to double check BUT as long as it's hot but not scalding you'll be in a good spot!
Use a spoon and stir your water into your Flour until you can't see any dry spots. At this point what
we'll do is slowly add in our other 180g of flour about a 1/4 at a time and stir it in completely each
time. Once it starts getting hard to mix using the spoon switch over to your hands & continue working
the flour into the dough ball. If you mix in all the flour & the dough is still a little sticky just sprinkle a
little more flour on top & work it in!
Once the dough ball is formed we'll grab another Large Mixing Bowl & hit it with Non-Stick Cooking
Spray! Sit your dough ball down inside & cover the bowl with plastic wrap. Let your dough sit & rise
for around 30-45 Minutes! Once it doubles in size you'll be good to go!
Once the dough has risen we'll grab a 21x15 Commercial Grade Baking Sheet (Stainless Steel is
Preferred) & hit it with Non-Stick Spray. Now we'll place our dough ball right down in the middle and
slowly work it by hand until it covers the entire pan! Work a little of the dough up the sides of the pan
to make a nice crust!
Now we build! Start by taking around 112g Fat Free Mozzarella & spreading it across your dough.
Follow that up by Spooning out your 567g Pizza Sauce & spreading it on top of the Cheese. After that
take your remaining Cheese and evenly spread it on top of your Sauce! And lastly we'll take our 84g
Turkey Pepperoni & spread it around evenly on top of the Cheese.
Now that our pizza is built we'll toss it in the oven on the bottom rack at 500 Degrees for roughly 13-15
Minutes!
And BOOM! You now have a massive Sheet Pan Pizza that will feed an entire family! Feel free to make
your dough ahead of time & place it in the fridge after it's risen! Dough will last in the fridge for up to 2
Weeks so if you need a quick family dinner you'll definitely save time doing this!
182
ANIMAL STYLE FRIES

White Potato 148g Calories: 346
White Onion 10g Fat: 2g
Light Mayo 15g Carbohydrates: 43g
Pickle Relish 8g Fiber: 2g
DIRECTIONS:
The first thing we'll do is get our Fries ready! Grab a Medium Sized Potato & cut
it in half lengthwise with a sharp knife. Lay each half of your Potato cut-side
down to prevent rolling. Slice each half lengthwise into 1/4 Inch Slices. Now take
each Slice and cut lengthwise into 1/4 French Fry Strips! Repeat until you have
148g of Fries!
Once your Fries are ready to go we'll toss them in the Air Fryer at 400 Degrees
for roughly 12-16 Minutes! Make sure you spray the Air Fryer Basket & your
Fries with Non-Stick Spray! About halfway through cooking open up the basket &
shake it up to ensure your fries get cooked evenly on all sides.
While the Fries are cooking we'll get our Caramelized Onions ready! Take 10g of
Diced White Onions & toss them in a Small Skillet set to Medium/Low Heat. Hit
them with a light coating of Non-Stick Spray and let them slowly caramelize over
the course of roughly 10 Minutes. Make sure you stir these a few times while
they're cooking!
Now we'll get our secret In-N-Out Sauce ready! In a small bowl toss in your 15g
Light Mayo, 8g Pickle Relish, 16g Sugar Free Ketchup, & 19g Fat Free Thousand
Islands Dressing. Mix these up with a spoon until thoroughly combined!
Around this time the Fries should be finished up & crispy! Dump them out on a
plate and spread 112g Fat Free Cheddar Cheese evenly across the top of your
fries! Spray the Cheese with a light coating of Non-Stick Spray & toss in the
Microwave for 45-60 Seconds! Once your Cheese is melted take your Sauce &
spread it on top of your Cheese. Finally take your Caramelized Onions & pile
them up on top of your Sauce!
And BOOM! We now have Anabolic Animal Style Fries that are loaded with flavor
& will genuinely make you feel like you ordered them straight from In-N-Out!
183
BUFFALO CHICKEN SLIDERS

Sweet Hawaiian Rolls 12 Rolls Calories: 2594
Chicken Broth 224g Protein: 330g
Buffalo Sauce 235g Fiber: 6g
Fat Free Ranch 90g
Parsley 1g
DIRECTIONS:
We'll start by grabbing a few Large Chicken Breasts & trimming any excess fat & gristle off
of the outsides. Once your Chicken is trimmed go ahead and weigh it out until you have
672g.
In order to get our Chicken to shred properly we need to cook it a very specific way! For
this recipe I like to use my Instant Pot since it's so simple but feel free to boil your Chicken
as well to get the same consistency! We'll pour a full can of Chicken Broth down into the
Instant Pot & place our Chicken Breasts down in the bottom. Pressure Cook on High for 15
Minutes! Once the cook is done let the Pressure slowly release from the pot for 10
Minutes before removing the lid!
Now we'll take our Chicken and lay it out on a plate. Grab two forks and slowly pull apart
the Chicken until it's fully shredded. Once it's shredded toss it down in a Large Mixing Bowl
& pour your 235g Buffalo Sauce on top of the Chicken. Mix all the Chicken & Sauce
together until all of your Chicken is fully coated!
Now we build! We'll grab our pack of Sweet Hawaiian Slider Rolls & remove them from the
package. Use a Knife to separate the rolls into both top & bottom buns. Place the bottom
buns down inside a Large Baking Dish. Take 224g of your Fat Free Mozzarella Cheese &
spread it evenly across your bottom buns. Next we'll take our Buffalo Chicken and spread
it evenly across the top of our Cheese. Now we'll take our 90g Fat Free Ranch and evenly
spread it on top of the Chicken. Lastly we'll take our other 224g Fat Free Mozzarella &
spread it evenly across the top of our sandwiches. Make sure you hit the Mozzarella with a
light coating of Non-Stick Spray to ensure it melts optimally!
Now we'll toss the Sliders in the oven at 315 Degrees for 10-15 Minutes or until the Cheese
is melted! Once finished pull out the sliders and place all the top buns on top of the
melted cheese. Take your Zero Calorie Butter Spray & hit the tops of all the buns with it!
Now grab your Parsley Flakes and sprinkle them on top of the buns. Pop these back in the
oven at 315 Degrees for another 5-10 Minutes!
And BOOM! You now have delicious Buffalo Chicken Sliders that will completely blow your
mind! If you try this one I guarantee it'll be a new favorite!
184
CHEESY CHICKEN FRIED RICE

Cauliflower Rice 340g Calories: 395
Cream Of Chicken 125g Protein: 41g
Velveeta Cheese 56g Carbohydrates: 31g
Garlic Powder 1g
Kosher Salt 1g
DIRECTIONS:
The first thing we'll do is get our Chicken Breast ready! Weigh out 112g of
Chicken Breast & cut it up into tiny bite size pieces. Pre-Heat a Skillet to
Medium-High Heat & fry the Chicken until it's cooked through. Once
finished set off to the side!
While the Chicken is Cooking we'll prepare our Cauliflower Rice! I
personally buy Frozen Cauliflower Rice in a steam bag in order to save
time. Take your bag of Cauliflower Rice and toss it in the Microwave
according to the package instructions. Once finished set off to the side.
Now we'll get our Cheese Sauce ready! Take 56g of Velveeta Cheese (I buy
the Fresh Packs which come with 5 small pre-portioned blocks), 125g
Cream Of Chicken, 1g Garlic Powder, & 1g Kosher Salt & toss it down in a
bowl. Use a spoon & mix everything together until it's combined. Don't
worry if all the Cheese doesn't break down & looks clumpy. It will melt
when we heat it up!
Now it's time to bring everything together! Pre-Heat a Medium sized
skillet to a Medium/Low Heat. Pour your Cheese Mixture down in the pan
& stir it for approx. 2-3 Minutes or until the Cheese is fully melted. Once
it's melted go ahead & pour in your Cauliflower Rice & Chicken. Raise the
heat a little bit & continue stirring until all of your Chicken & Rice is fully
coated in Cheese. Once the whole dish is heated up just toss in the 10g
Green Onions & give it one final stir! Now all you have to do is plate it up
& serve!
BOOM! You now have Cheesy Chicken Fried Rice that is perfect for a quick
& delicious lunch or dinner!
185
CHICKEN THAT DOESN'T SUCK

Boneless Chicken Thighs 140g Calories: 235
Kosher Salt 1g Fat: 11g
Paprika 1g Protein: 34g
Baking Powder 1g
DIRECTIONS:
This is the TASTIEST way to cook Chicken in bulk! It will still taste great
even after 4-5 Days in the fridge & is perfect to add to any meal! The
Calories & Macros above are based on an average sized 140g Boneless
Skinless Chicken Thigh.
First thing we'll do is grab a Large Mixing Bowl & toss in our Seasonings!
For every Chicken Thigh we prep we'll want to multiply the Seasonings
out, so for instance if we're making 10 of them we'd use 10g Kosher Salt,
10g Paprika, 10g Garlic Powder, 10g Onion Powder, & 10g Baking Powder.
Stir all the Seasonings together until they're fully blended.
Grab each of your Chicken Thighs and give them a nice coating in your
seasoning. Make sure you get both sides!
The most efficient way to prep these out is to toss them all on a Baking
Sheet & throw them in the oven! I recommend tossing a wire rack on so
they're elevated when you cook but this isn't a necessity. Hit the Baking
Sheet with Non-Stick Spray & place all of your Chicken Thighs on the sheet
making sure none of your pieces are touching. Toss these in the Oven at
425 Degrees for 20 Minutes! Flip at the halfway mark! Once finished set
your Oven to Broil & let the Thighs crisp up for 60-120 seconds!
Now if you want an easier method to make a quick batch for lunch or
dinner you can toss these in an Air Fryer at 400 Degrees for 12-15
Minutes! They will be a little crispier this way!
And BOOM! You now have a batch of Juicy Chicken Thighs that are perfect
for Meal Prep! Feel free to load up multiple trays and place them in your
oven to max out how many you can make! Make sure each Thigh reaches
165 Degrees internal temperature to ensure they're fully cooked!
186
PHILLY CHEESESTEAK SLOPPY JOES
130 Calorie Potato Rolls 6 Buns Fat: 30g
Diced Yellow Onions 84g Carbohydrates: 178g
Diced Green Bell Peppers 84g Fiber: 15g
Beef Broth 240g
Corn Starch 10g
DIRECTIONS:
The first thing we want to do is get all of our ingredients laid out & ready to go. This all
comes together quickly in one pan so make sure everything is in arms reach once we
start cooking!
The first thing we'll do is grab our Yellow Onion & Green Bell Peppers. Dice these up
into small pieces and toss them in a bowl making sure you weigh each one out to 84g.
Set this off to the side.
Next we'll grab another small bowl & toss in our 15g Worcestershire Sauce, 60g Sugar
Free Ketchup, 1g Salt, & 1g Pepper. Stir these all together with a spoon & set off to the
side.
Lastly we'll grab another small bowl or measuring cup & pour in our 240g of Beef Broth
along with our 10g Corn Starch. Use a spoon & mix these together thoroughly! Once
And now we cook! Pre-Heat a Large Skillet to High Heat & toss in your 448g 96% Lean
Ground Beef. Give it a good sear on both sides before breaking it up. Once your Beef is
cooked to your liking go ahead & remove it from the Skillet & place it on a plate.
Return the Skillet to the Stove & toss in your Yellow Onions & Bell Peppers! Cook these
for roughly 2-3 Minutes until they develop a nice color & soften. Once finished toss
your Beef back in the pan & stir everything together.
Now we'll toss our Corn Starch Beef Broth & Worcestershire Ketchup Blend down into
the Skillet. Stir everything in the Skillet together until it's all fully combined. Cook on
Medium/High Heat for 3-5 Minutes until the sauce thickens up! Once finished remove
from the Heat & add in your 224g Fat Free Mozzarella. Stir in the Cheese until it all
melts & combines with the beef. Finally, just portion the Philly Cheesesteak Mixture
onto your 130 Calorie Potato Rolls & serve!
And BOOM! You now have the PERFECT recipe for a family dinner or a quick lunch with
leftovers for later!
187
AIR FRYER ORANGE CHICKEN

Squeezed Orange Juice 30g Fat: 2g
Oyster Sauce 16g Protein: 51g
Low Sodium Soy Sauce 15g Carbohydrates: 32g
Sugar Free Honey 10g Fiber: 0g
Corn Starch 20g
Rice Wine Vinegar 10g
Minced Garlic 3g
Ginger Paste 2g
DIRECTIONS:
The first thing we'll do is take our 224g Chicken Breast & cut it up into little bite size
pieces that are all roughly the same size. Grab a Large Mixing Bowl & toss in 15g of
Corn Starch. Toss all your Chicken down inside & shake around until all your pieces are
coated.
Once your Chicken is breaded grab your Air Fryer Basket & spray it with a coating of
Non-Stick Spray. Toss your Chicken down inside & spray all the tops of your Chicken
with Non-Stick Spray until they're damp. Air Fry at 400 Degrees For 11-14 Minutes.
Halfway though cooking check the Chicken and flip it over. Hit any dry spots you see
with Non-Stick Spray and finish out the second half of the cook. Once finished set off to
the side.
Now we'll get to making our sauce! We'll start by grabbing a good old fashioned Orange
and cutting it in half. Squeeze the juice from the Orange into a small bowl & weigh it out
to 30g. Now we'll toss in 16g Oyster Sauce, 15g Low Sodium Soy Sauce, 10g Sugar Free
Honey, 5g Corn Starch, 10g Rice Wine Vinegar, 3g Minced Garlic, 2g Ginger Paste, 5g
Water, & a dash of Crushed Red Pepper Flakes. Use a spoon & stir everything together.
Now we'll pre-heat a Small Skillet to Medium Heat & hit it with Non-Stick Spray. Pour
your sauce mixture down inside & start stirring it. Continue stirring and heating it up for
roughly 2-3 Minutes. You'll know it's finished when it thickens up & is the same
consistency as Maple Syrup.
Once your sauce has finished remove from the heat & dump your cooked Chicken down
inside. Use your spatula & move the Chicken around in the Skillet until it's all fully
coated in sauce. As soon as it's sauced you can plate & serve!
And BOOM! You now have Anabolic Orange Chicken that will make you feel like you're
eating your Favorite Take Out! All you have to do is try this recipe once & I know you'll
be hooked!
188
CLASSIC PHILLY CHEESESTEAK

Top Sirloin Steak 112g Fat: 11g
White American Cheese 1 Slice Protein: 43g
Green Peppers 28g Carbohydrates: 47g
White Onions 28g Fiber: 0g
DIRECTIONS:
The first thing we'll do is get our Sub Bun ready! I like to buy small pieces of French Bread
that weigh around 75g from the bakery section of my grocery. Take a knife & slice your
French Bread horizontally to allow you to open up the roll. Alternatively you can buy
Hoagie Rolls from the bread aisle of your grocery store.
If your French Bread is a little dry you can always wrap it in a damp paper towel &
microwave it for 10 seconds! This will soften it up and make it perfect for this recipe!
Spray the inside of your Sub Bun with Zero Calorie Butter Spray!
Now we'll get our Peppers & Onions ready! I prefer to buy each of these fresh from the
grocery & slice them up myself. You can either dice these up or you can cut them into long
& thin pieces. Either way will work just fine! Once you've weighed out 28g Green Peppers
& 28g White Onions place them on a plate and set them off to the side.
Next we'll slice our Top Sirloin Steak! Lay the Steak out flat on a cutting board & remove
any of the Fat from the outside of the steak. Using a knife cut the steak into 1/8 Inch thick
strips until you reach 112g. The thinner the Steak is the faster it'll cook & the better it'll
taste! Once finished lightly salt the Steak with Kosher Salt & set off to the side.
Now it's time to cook! Make sure your Worcestershire Sauce & White American Cheese are
within reach since this recipe comes together quickly. Hit a Medium Sized Pan with Non-
Stick Spray & toss your Peppers & Onions down inside. Cook on Medium Heat for roughly
3 Minutes or so until they both soften. Once finished remove from the pan.
Now we'll turn the heat in our pan up to a Medium/High & we'll toss our Steak down inside.
Fry your steak for roughly 2-3 Minutes or until it's cooked to your liking! Once it's almost
finished pour your 5g Worcestershire Sauce down into the pan & stir it together with your
Steak.
Now we'll place our Peppers & Onions back down in the pan. Stir these in together with
your Steak. Next we'll push all of our Steak & Veggies into a pile & place our slice of White
American Cheese on top. Wait about 60-120 Seconds or until the cheese is melted. Once
finished use your spatula & place your Cheesesteak right into your sub
And BOOM! You now have a Classic Philly Cheesesteak with way less calories than the
alternative from your favorite sub shop but with all the flavor!
189
DOUBLE DECKER CLUB

Deli Turkey Breast 56g Fat: 9g
Deli Ham 56g Protein: 39g
Fat Free American Cheese 1 Slice Carbohydrates: 33g
Cooked Turkey Bacon 24g Fiber: 1g
Light Mayo 15g
Tomato 15g
Romaine Lettuce 10g
DIRECTIONS:
The first thing we'll do is grab our 3 Slices of 40 Calorie White
Bread and toss them in the Toaster. Set the Temperature to a
Low Heat & toast each piece until it firms up but isn't discolored
or burnt. The brand I recommend is Pepperidge Farms 40
Calorie White Bread but any other low calorie bread will do!
Once the Bread is finished toasting take your 15g Light Mayo &
spread it on two of your pieces of bread. On the bottom piece
of bread add your 56g Deli Turkey Breast, then your 15g
Tomato (I buy fresh & slice), & on top of the Tomato add your
Slice of Fat Free American Cheese.
Now place your toasted piece of Bread that doesn't have Mayo
on top of the Cheese. Next we'll add our 56g Deli Ham, 24g
Cooked Turkey Bacon, & finally 10g of Chopped Romaine
Lettuce. Lastly you'll take final slice of Bread & place it Mayo
side down on top of the Lettuce. Press down firmly with both
hands to compress the sandwich!
And BOOM! You now have an Anabolic Double Decker Club
that is the perfect make-ahead lunch! Feel free to drop both
the lettuce & tomato from this recipe if you don't prefer those,
the Calories & Macros will hardly change.
190
CHICAGO MEAT LOVERS PIZZA

9 Inch Pie Crust 1 Crust Calories: 2025
Diced White Onion 56g
Mushrooms 56g
Diced Green Peppers 28g
DIRECTIONS:
The first thing we'll do is grab an 8 Inch Springform Cake Pan & hit it with
Non-Stick Spray. Take your Refrigerated Pie Crust & unroll it. Place the crust
down into your Cake Pan & firmly press the dough against the bottom &
sides to form it up. Once finished toss in the Oven at 400 Degrees for 10
Minutes to allow it to set.
Now we'll get our Beef Filling ready! In a Large Skillet brown your 448g 96%
Lean Ground Beef. Once browned toss in your 56g Diced White Onion, 28g
Diced Green Peppers, & 56g Mushrooms along with a dash of both Salt &
Pepper. Stir everything together & let the veggies cook for another 3-4
Minutes. Once finished remove from heat & set off to the side.
Now it's time to build! In the bottom of your Crust evenly spread out your
224g Fat Free Mozzarella. Sprinkle around 1g of Italian Seasoning on top of
the Cheese. Now we'll take our Beef & spread it evenly on top of the
Cheese. Make sure you use a spoon and smooth this out so it's evenly
distributed.
Next we'll take our 30g of Turkey Pepperoni & spread it out in one layer on
top of the Beef. Finally, we'll take our 305g Pizza Sauce & spread it out on
top of the Pepperoni until you can't see anything underneath.
Now we'll toss the Pizza back in the Oven at 400 Degrees for 25-30 Minutes!
Once the crust is golden brown you'll know it's good to go!
And BOOM! You now have a Chicago Style Meat Lovers pizza that is perfect
for dinner night! Sprinkle Parmesan Cheese on top at the end to really set
this thing off!
191
BACON WHOPPER MELT

40 Calorie White Bread 2 Slices Fat: 13g
Cooked Turkey Bacon 12g Carbohydrates: 32g
Diced White Onions 28g Fiber: 0g
Horseradish Sauce 5g
Light Mayo 15g
Pickle Relish 5g
Paprika 1g
DIRECTIONS:
The first thing we'll do is take our two slices of 40 Calorie Thin White Bread (Pepperidge
Farms is the brand I use) & toss it in the toaster! Once your bread is toasted set it off to the
side.
Now we'll make our Stacker Sauce! In a small bowl toss in 5g Horseradish Sauce, 16g Sugar
Free Ketchup, 15g LIght Mayo, 5g Pickle Relish, & 1g Paprika! Mix everything together until
fully combined & set off to the side.
Next we'll get our Sauteed onions ready! In a small skillet set the Heat to Medium & hit it
with Non-Stick Spray. Toss in your 28g Diced White Onions & let them cook for rougly 2-3
Minutes. Once your Onions are softened pour 5g Worcestershire Sauce down in the skillet
& mix it together with your Onions. Once finished set off to the side.
And finally we'll grill our burgers! Weigh out 168g 96% Lean Ground Beef & split it into two
piles. Lightly Salt & Pepper each pile. Use your hands and form each pile into a patty that
will fit on our bread!
Toss your Patties down in a Pre-Heated Skillet set to Medium/High Heat & cook for roughly
2-3 Minutes each side. Once your burgers are close to being done pour another 5g
Worcestershire Sauce down in the Pan & coat the patties in it to cook in that flavor. Lastly,
lay your slices of Fat Free American Cheese down onto the patties to melt.
Now we build! Lay down a piece of your Toast & sit both of your patties on top of each
other. On top of the Patties lay down your 12g of Cooked Turkey Bacon. Next you'll spoon
your Sauteed Onions on top of the bacon. Finally, we'll take our Stacker Sauce & spread it
out on top of our remaining piece of Toast. Lay this down on top of the Onions & serve!
And BOOM! We now have a Burger King sandwich that will fit right into our diets! The
Stacker Sauce adds so much unique flavor that this burger really stands apart from the
competition!
192
HONEY BBQ POPCORN CHICKEN
Black Pepper 1g Protein: 52g
Kosher Salt 1g Carbohydrates: 28g
Onion Powder 1g
Baking Powder 2g
Sugar Free Honey 10g
DIRECTIONS:
The first thing we'll do is take our Chicken Breast & cut it up into little bite sized pieces. I
like to use Chicken Tenderloins for this one since they're already trimmed & the perfect
size for this recipe! Once your Chicken has been cut up & weighed out to 224g set it off to
the side.
Now we'll get our breading ready! In a Large Mixing Bowl toss in your 20g White Flour, 1g
Black Pepper, 1g Kosher Salt, 1g Garlic Powder, 1g Onion Powder. & 2g Baking Powder.
Mix all of these up with a spoon until thoroughly combined.
Now we'll take our Chicken & toss a few pieces down in the breading. Use your hands &
fully coat each piece until it's covered all over with the breading. Place all of your breaded
pieces of Chicken on a plate & continue breading until all of your pieces are finished.
Now it's time to cook! Take your Air Fryer basket & coat it with Non-Stick Cooking Spray!
Now place all of your pieces of Chicken down in the basket making sure they all have
space and aren't touching each other. Take your Non-Stick Spray & lightly hit the top of
your chicken until the breading has dampened. Now we'll Air Fry at 400 Degrees for
roughly 6-7 Minutes! At this point you'll open the basket and flip all of your pieces over. If
you notice any dry spots make sure you hit them with a little Non-Stick Spray. Cook at 400
Degrees for an additional 6-7 Minutes!
While the Chicken is finishing up we'll grab a Large Mixing Bowl & toss in our 60g Sugar
Free BBQ Sauce & 10g Sugar Free Honey. For BBQ Sauce I buy G Hughes Brand & for the
Honey I use Honeytree brand! Keep in mind that if you can't find the Sugar Free Honey
you can just use regular Honey since the macros & calories are the same! Mix both of
these together until they're fully combined!
Once your Chicken is finished toss it down in the Mixing Bowl with your sauce & shake the
bowl to coat your Chicken! Once finished all you have to do is plate it up & serve!
And BOOM! You now have delicious crispy Popcorn Chicken that is covered in a sweet &
tangy sauce! You can easily play around with the sauces used to really customize this to
your liking!
193
THIN CRUST PUB PIZZA

Josephs Lavash Bread 1 Piece Calories: 691
Turkey Sausage 56g Carbohydrates: 48g
Green Peppers 10g
DIRECTIONS:
The first thing we'll do is grab a Large Baking Sheet & hit it with Non-
Stick Cooking Spray! Next we'll lay our piece of Josephs Lavash
Flatbread down in the middle of the Baking Sheet. Josephs Lavash
Bread is something I normally find at Wal-Mart but you can also
order it on Amazon!
Now we'll take our 122g Pizza Sauce & evenly spread it on our
flatbread! Make sure you leave a little space on the edges for your
crust! Next we'll take our 224g Fat Free Mozzarella & evenly spread
it on top of our sauce.
Now we'll get our Turkey Sausage ready! In a small bowl weigh out
56g Turkey Sausage & give it a quick fry in a Small Skillet set to
Medium/High Heat! This fry will only take a couple minutes! Once
your Turkey Sausage is finished evenly spread it on your pizza.
Next we'll take our 15g Turkey Pepperoni & spread it on the Pizza!
Finally, we'll take a Green Pepper & dice it up into little cubes.
Weigh these out to 10g & spread them out all over your pizza!
Now that our Pub Pizza is built we'll toss it in the Oven at 400
Degrees for 10-12 Minutes! Once the Cheese is melted & the edges
of your pizza are browned you'll know it's ready to go!
And BOOM! You now have an Anabolic Pub Pizza that contains a
whopping 100 Grams of protein! Not only is this one of the simplest
pizzas you can make it's also incredibly delicous & just about as
Anabolic as it gets!
194
CHICKEN FRIED RICE BOWLS

Bens Original Fried Rice 4 Pack Protein: 212g
Frozen Peas & Carrots 170g Carbohydrates: 305g
Low Sodium Soy Sauce 60g Fiber: 19g
Diced Green Onions 15g
DIRECTIONS:
This recipe is so easy & delicious that you'll find yourself making this every
Sunday! If you split this recipe into into 5 Meals each one will equal 473
Calories with 7g Fat 42g Protein 61g Carbs 4g Fiber!
The first thing we'll do is grab Chicken Breast & cut it up into bite size pieces!
Once you have them all cut up weigh them out to 672g.
Next we'll grab a Large Commercial Grade Baking Sheet & hit it with Non-
Stick Spray! Toss your Chicken onto the Sheet & spread it out evenly so
none of the pieces are touching. Once finished toss the whole Sheet in the
oven at 400 Degrees for 15 Minutes!
While the Chicken is cooking we'll grab a few small bowls & weigh out our
184g Egg Beaters, 170g Frozen Peas/Carrots, & 15g Diced Green Onions!
Once finished set these off to the side.
Now we'll grab our Bens Originals Ready Rice packs in the Fried Rice Flavor &
tear a 2 inch seam in the top of each one! Toss these in the Microwave for
3-4 Minutes!
Once the Chicken is finished pull it out of the oven & dump your Fried Rice,
Frozen Peas/Carrots, & your Soy Sauce on top! Use a Spatula & mix
everything together thoroughly and spread it out on the Baking Sheet. Once
finished toss back in the oven at 400 Degrees for 5-7 more minutes!
Now we'll just give our Egg Beaters a quick fry in the Skillet! Once finished
Once the Fried Rice is finished in the oven we'll dump our Eggs & Green
Onions on top & give everything one final mix! Once finished just sort into
Meal Prep Containers & grab when needed! These will last up to 5 Days in
the Fridge or 2 Months in the Freezer!
195
DOUBLE DECKER GRILLED CHEESE
Light Mayo/Miracle Whip 15g Carbohydrates: 34g
DIRECTIONS:
The first thing we'll do is lay our 3 Slices of 40 Calorie White Bread out on a
plate or cutting board. The brand I use is Pepperidge Farms Thin Sliced White
Bread but feel free to use any other comparable low calorie bread you can
find!
Take two slices of your bread & spray one side of each piece with your Zero
Calorie Butter Spray! Once finished flip them over. The third slice you'll want
to spray both sides! Take that slice & toss it in a Skillet set to Medium heat &
grill it for 2-3 Minutes each side!
Once the bread is toasted & golden brown return it to your plate so we can
begin building. On both pieces of your uncooked bread take your 15g Light
Mayo/Miracle Whip & spread it on the unbuttered side of each slice.
Now we'll take a slice of Fat Free American & place it on top of the Mayo. Next
we'll take our 12g of Cooked Turkey Bacon and tear it into smaller pieces.
Take half of the Turkey Bacon & place it on top of the American Cheese.
Finally, we'll take half of our 42g Fat Free Mozzarella & evenly spread it on top
of the bacon.
Now we'll take our toasted piece of bread & place it on top of the Cheese. At
this point we repeat the same steps we just did & build up the second half of
our sandwich! Add the American Cheese, Bacon, & Mozzarella! Once built
take your final piece of bread & place it on top with the buttered side up!
Press down on the sandwich to compress it before we grill it!
Finally, all we have to do is toss this back in the Skillet on a Medium Heat & grill
it for 2-3 Minutes each side! If for some reason the stove is too hot & the
bread cooks faster than the cheese melts just toss it in the microwave for 20
Seconds!
And BOOM! We now have an epic grilled cheese that is loaded down with
protein & will fit perfectly into your diet!
196
CHEESY GARLIC BREAD

Light Butter 7g Protein: 18g
Powdered Parmesan 5g Carbohydrates: 19g
Minced Garlic 2g Fiber: 0g
Parsley Flakes .5g
DIRECTIONS:
The first thing we'll do is grab a loaf of French Bread & cut it into small
pieces that are around an inch thick & weigh out to 30g. I personally
buy my loaves from the Bakery section of my grocery store since
they're baked fresh daily!
Next we'll grab a small bowl & toss in our 7g Light Butter, 5g
Powdered Parmesan, 2g Minced Garlic, & .5g Parsley Flakes. Feel free
to add a dash of Salt & Pepper as well! Use a spoon & stir everything
together until you're left with smooth garlic butter!
Now we'll take our piece of French Bread & cut a few slits in it with a
knife to create some pockets that we can stuff cheese into. Once
those are created we'll take our 42g of Fat Free Mozzarella & start by
stuffing some of the cheese down into the slits. We'll now take the
remaining Cheese & evenly spread it on top of our piece of French
Bread.
Lastly, we'll take our Garlic Butter and spread it out on top of the
Cheese. Don't worry if you don't get full coverage because it'll melt
while it's baking! If you're doing more then one piece of Garlic Bread
at a time just take all the ingredients & multiply out by the number of
pieces you're making!
Once finished we'll toss our Garlic Bread on a Baking Sheet & place it
in the Oven at 400 Degrees for 7-10 Minutes! Once finished remove
from the oven & eat immediately after cooling!
And BOOM! We now have Anabolic Cheesy Garlic Bread that will
quite literally become your new favorite side dish!
197
FILET-O-FISH
Cod Filet 168g Calories: 381
130 Calorie Bun 1 Bun Fat: 5g
Light Mayo/Miracle Whip 30g Carbohydrates: 42g
Pickle Relish 30g Fiber: 2g
Panko Bread Crumbs 15g
Lemon Juice 2g
DIRECTIONS:
The first thing we'll do is grab our 168g Cod Filet & pat it dry with a paper
towel. I personally buy Frozen Cod Filets that are pre-weighed & to thaw them
I make sure to place them in the Fridge the night before so they'll be ready the
next day.
Now we'll get our breading ready! Take your 15g Panko Bread Crumbs and
toss them in a blender on high for 30 seconds. Once finished pour them into
a Large Mixing Bowl & add in a dash of Kosher Salt. Now we'll grab a small
bowl & pour our 184g Egg Beaters down inside.
Place your Cod down into the Egg Beaters for around 30 Seconds & when you
pull it out let the excess drip off. Now we'll place our Filet in the Breading
Bowl & shake it around to coat. Flip it over & do this again until the Filet is
fully breaded!
Now we'll just toss the Cod in the Air Fryer at 400 Degrees for 12-16 Minutes!
Make sure you hit it with a light coating of Non-Stick Spray to get it even
crispier!
While the Fish is cooking we'll get our Tartar Sauce ready! In a small bowl toss
in 30g Light Miracle Whip/Mayo, 30g Pickle Relish, & 2g Lemon Juice. Mix
these up with a spoon & set off to the side until the Filet is ready!
Once the Fish is done it's time to build! Place your bottom bun down & sit a
slice of Fat Free American Cheese on top of it. Next, place your Fish Filet on
top of the Cheese! Finally, we'll spread our Tartar Sauce on the top bun &
place it on top!
And BOOM! We now have a way healthier & more Anabolic version of the
McDonald's Classic! After you eat this you'll never order the regular one again!
198
BUFFALO CHICKEN TAQUITOS

Cooked Shredded Chicken 196g Fat: 28g
Pepper Jack Cheese 49g Fiber: 77g
Franks Buffalo Sauce 280g
DIRECTIONS:
This recipe yields 7 Buffalo Chicken Taquitos that are perfect for Meal Prep! The
macros & calories for one of these is 202 Calories - 4g Fat 26g Protein 21g Carbs 11g
Fiber.
First thing we'll do is weigh out our 196g Cooked Shredded Chicken & toss it down in a
Large Mixing Bowl. For this recipe I like to go to the Deli Section of my grocery store &
buy chicken that's already been pulled & shredded. If you can't buy it this way you can
always buy a Rotisserie Chicken & shred it yourself!
Now we'll toss our 196g Fat Free Cream Cheese, 196g Fat Free Cheddar, & 280g
Franks Buffalo Sauce down into the Mixing Bowl along with the Chicken. Use a spoon
& stir everything together until the whole mixture is the same consistency throughout!
Now we'll lay out our 7 Low Carb High Fiber Tortillas (I recommend Mission Brand) on
a flat surface. Next, we'll spoon a portion of our Buffalo Chicken mixture onto one side
of our Tortilla in a straight line. Get it as close to the edge as you can while leaving a
tiny little lip for folding!
For the Pepper Jack cheese what we're going to do is buy the Deli Squares instead of
getting it shredded. Take 3 Slices of your Pepper Jack Cheese & cut each piece into
thirds. We'll now take one of those thirds and place it in the middle of our wrap right
next to the Buffalo Chicken.
Now it's time to fold! Grab the lip we left closest to your Chicken on the wrap & fold it
up over the Buffalo Chicken. Once you've folded it over get it as tight as you can &
continue rolling until you run out of Tortilla! Once finished place on a Large Baking
Sheet. Repeat these steps with all seven of our Taquitos!
Make sure all of your Taquitos have enough space on the Baking Sheet & hit each of
them with Non-Stick Spray to help them crisp up! Toss these in the Oven at 400
Degrees for 10-15 Minutes! Once finished you can eat immediately or wrap in foil &
save for later!
And BOOM! You now have 7 Buffalo Chicken Taquitos that will last for up to 3 Days in
the fridge! Any extra past the 3 Day mark just throw them in the Freezer & pull out the
night before to dethaw!
199
BLACKENED CHICKEN STRIPS

Chicken Breast Tenderloins 336g Calories: 335
Paprika 5g Fat: 3g
Garlic Powder 3g Protein: 75g
Onion Powder 2g Carbohydrates: 2g
Ancho Chili Powder 1g Fiber: 0g
Corn Starch 2g
Cumin 1g
Oregano Dash
DIRECTIONS:
The first thing we'll do is weigh out our 336g Chicken Breast Tenderloins &
place them on a cutting board or plate. Next, we'll grab some Paper Towels
and dry each of the Tenderloins off on both sides. The goal is to soak up as
much moisture as possible!
Once the Chicken Strips are dry we'll go ahead & lightly Salt + Pepper each
side of all of our Tenderloins! Once each one is seasoned we'll set these off
to the side & move onto the breading.
Now we'll grab a Large Mixing Bowl & toss in our 5g Paprika, 3g Garlic
Powder, 2g Onion Powder, 1g Ancho Chili Powder, 2g Corn Starch, 1g Cumin,
Dash of Oregano, & a Dash of Red Pepper Flakes. Mix everything up
together with a spoon until it's fully combined.
Now we'll take each of our Chicken Strips one by one & place them down in
the Breading Bowl. Flip the strip over & sprinkle breading on until it's fully
covered. Repeat this step until every Chicken Strip is breaded. Once they're
all finished give each side of every Strip a light coating of Non-Stick Cooking
Spray!
Now we cook! All we'll do is toss these down in an Air Fryer & cook them at
400 Degrees for 12-14 Minutes! You can flip each strip halfway through
cooking if you'd like but this isn't necessary. Once finished plate them up &
serve!
And BOOM! You now have Anabolic Blackened Chicken Strips that are
perfect to pair with any meal! You can even cook these in bulk & they'll last
for up to 5 Days in your Fridge!
200
FRIED SCHNITZEL BURGER

Boneless Pork Loins 168g Calories: 479
90 Calorie Slider Bun 1 Bun Fat: 15g
60 Cal. Deli Mozzarella 1 Slice Protein: 51g
Cooked Turkey Bacon 12g Carbohydrates: 35g
Panko Bread Crumbs 21g Fiber: 2g
Light Miracle Whip/Mayo 15g
Garlic Powder 2g
Onion Powder 1g
DIRECTIONS:
The first thing we'll do is weigh out our 168g Pork Tenderloins & place them on a
plate or cutting board. I buy my Pork Tenderloins already thin sliced but if your
Grocery doesn't have these just buy regular ones and cut them down to about a
1/4 Inch thickness. We should end up with about 3-4 Pork Tenderloin slices.
Next we'll grab our 21g Panko Bread Crumbs & toss them in a blender on High
for around 30-45 Seconds. Once we have a fine powder we'll toss our bread
crumbs down into a Large Mixing Bowl along with 2g Garlic Powder, 1g Onion
Powder, & a dash of Salt + Pepper. Mix everything together until thoroughly
combined.
Now we'll pour our Egg Beaters/Egg Whites into a bowl & place our Pork
Tenderloin Slices down inside. We'll pull out each Tenderloin & let the excess
drip off before transferring to the breading bowl. Shake the bowl around & flip
the Tenderloin over until it's fully breaded. Once you finish breading each one
place it down into your Air Fryer basket.
Once all the Tenderloins are down in the Air Fryer give each Tenderloin a light
coating with Non-Stick Spray to help them crisp up. Air Fry at 400 Degrees for
12-14 Minutes! Once they're crispy & golden brown you'll know they're ready!
Now we build! We'll grab our 90 Calorie Slider Bun (I buy Potato Rolls) & spread
our 15g Light Miracle Whip on the bottom. Layer your Fried Pork Schnitzel on
top of the Miracle Whip. Next place your Part-Skim Mozzarella Slice on top of the
Schnitzel. Finally we'll take our 12g Cooked Turkey Bacon & place it on top of the
cheese before putting on the top bun. Serve immediately!
And BOOM! We now have an Anabolic Fried Schnitzel Sandwich that is not only
delicious but loaded with protein!
201
KFC KENTUCKY SCORCHER

100 Calorie Slider Bun 1 Bun Fat: 7g
Light Miracle Whip 45g Protein: 43g
Ghost Pepper Sauce 10g Carbohydrates: 39g
Pickle Chips 25g Fiber: 1g
White Flour 20g
Paprika 3g
Red Cayenne Powder 2g
DIRECTIONS:
The first thing we'll do is grab a Large Chicken Breast and trim off all the excess fat &
gristle. Trim this into a circular shape & weigh it out to 168g. Now we'll pound it
until it's the same thickness throughout. Once finished set off to the side.
Next, we'll grab a Large Mixing Bowl & toss in our 20g White Flour, 2g Paprika, 1g
Cayenne Powder, & a dash of Seasoned Salt & Pepper. Mix these together until
combined. Now we'll place our Chicken Breast down inside & shake the bowl until
the under side is covered. Flip this over & repeat until it's fully breaded.
At this point we'll submerge our Chicken Breast down into a bowl of Egg Beaters &
let it sit for around 45 seconds. Now, we'll pull it out & let the excess Egg drip off
before transferring back to the breading bowl & repeating the above step. Once
your Chicken is fully breaded place it down in the Air Fryer Basket & dampen the
whole thing with Non-Stick Cooking Spray. Now, we'll cook at 400 Degrees for 14-18
Minutes! Once it reaches an internal temperature of 165 Degrees you'll know it's
ready to go!
While the Chicken is cooking we'll get our Scorcher sauce ready! We'll grab a small
bowl and toss in our 45g Light Miracle Whip, 1g Paprika, 1g Cayenne Powder, & 10g
Ghost Pepper Sauce. Stir these together until fully combined!
Now we build! Place the bottom bun of your 100 Calorie Slider Bun down on a plate
and give it a nice coating with your Scorcher Sauce using about half. On top of that
we'll lay down our 25g Pickle Chips. Next, place your Fried Chicken Patty on top of
the pickles. Finally, we'll spread the rest of our sauce on the top bun before placing
it on top of the Chicken.
And BOOM! We now have an Anabolic KFC Kentucky Scorcher Sandwich that will
totally blow your mind! If you don't like things too spicy just change the hot sauce
and drop the Cayenne Powder & you'll be good to go!
202
PARMESAN CRUSTED CHICKEN

Powdered Parmesan 5g Carbohydrates: 20g
Egg Beaters 184g Fiber: 1g
DIRECTIONS:
This recipe is perfect for Meal Prep! For each Parmesan Crusted Chicken Filet you
plan on making just multiply out the ingredients (minus the Egg Beaters) by the
number of Filets! I'll be referring to making two of these in this recipe but typically I
make around 10-12 at a time.
The first thing we'll do is grab a Large Chicken Breast and trim off all the excess fat
& gristle. At this point your Chicken Breast should weigh around 250g or so. We'll
take a knife and cut it lengthwise right down the middle so we end up with two
halves. Weigh each half out & trim until they both reach 112g.
Once your Chicken Filets are ready grab a Large Mixing Bowl & pour your 20g
White Flour down inside. Toss your Chicken Filets down in the flour & make sure
each one gets fully coated. Now we'll pour our 184g Egg Beaters down in a small
bowl and toss our Filets down inside. Let each one sit in there for roughly 30-45
Seconds!
Now we'll grab another Large Mixing Bowl & pour in our 40g Italian Seasoned
Panko Bread Crumbs along with 10g Powdered Parmesan Cheese. Mix these
together with a spoon! If you only have regular Panko Bread Crumbs just add a
dash of Salt & Pepper along with around 2g of Italian Seasoning to the mix!
Now we'll pull our Chicken out of the Egg Wash & let the excess Egg drip off.
Transfer to the Breading Bowl and toss the Chicken until it's fully coated on all
sides. Once your Chicken is breaded just transfer to a greased baking sheet & hit
each piece with a light coating of Non-Stick Spray!
Now, all we'll do is toss our baking sheet in the oven at 425 Degrees for 10
Minutes! After that time elapses pull out the Baking Sheet and flip all of your
Chicken over. Hit it with Non-Stick Spray again & toss it back in at 425 Degrees for
roughly 12-15 Minutes! Once your Chicken reaches an internal temperature of
165 Degrees you'll know it's good to go!
BOOM! You now have Crusted Parmesan Chicken that is amazing to add in at any
meal! Feel free to freeze any extras since they'll keep in the Freezer for up to 2
Months!
203
MOZZARELLA STICKS
Wonton Wrappers 6 Calories: 260
Reduced Fat String Cheese 3 Sticks Fat: 8g
Cooking Spray 1 Can Protein: 22g
Water 112g Carbohydrates: 25g
Fiber: 0g
DIRECTIONS:
This recipe yields 6 gooey Mozzarella Sticks that are perfect as a late
night snack or a even low calorie addition to any meal! We'll have this
ready in under 15 minutes! Let's get started...
First thing we'll do is lay out 6 of our Wonton Wrappers on a cutting
board. You can find Wonton Wrappers in the Refrigerated Asian Section
of your grocery store! Along with the wrappers we'll also lay out 3 of our
Reduced Fat String Cheese Sticks.
Grab a knife & cut each Mozzarella Stick in half. Now we'll place one of
our Mozzarella Stick halves on the corner of one of our Wonton
Wrappers with the edges of our Mozzarella stick slightly poking out.
Leave a little bit of space on the corner of the wrapper so you can fold it
up over the cheese. Roll your Mozzarella Stick up until all you're left with
is a little flap at the end.
Dip your fingers down in the water and moisten the edges of your
Wonton Wrapper that haven't been folded yet. Now use your finger and
pinch the ends of the wrapper and fold it up onto the cheese stick. The
water will make the Wonton Wrapper stick to itself. Once the edges are
sealed go ahead and finish folding this up until you have a sealed
Mozzarella Stick! Repeat these steps until all have been folded!
Now we'll toss these down in our Air Fryer Basket & hit them all with a
light coating of Non-Stick Cooking Spray! Air Fry at 350 Deegrees for 7-9
Minutes or until the outsides are crispy & the cheese is melted!
And BOOM! You now have Mozzarella Sticks that are the perfect
replacement for their deep fried counterparts. If you're searching for the
perfect low calorie snack then look no further than this recipe!
204
EASY ONE PAN PIZZA

Instant Pizza Crust Mix 92g Calories: 675
Cooked Chicken Breast 70g Carbohydrates: 80g
DIRECTIONS:
The first thing we'll do is take our Instant Pizza Crust Mix & pour 92g
down inside a small bowl. Next, we'll add 56g or a 1/4 Cup of Hot Water
down in along with the crust mix. Begin mixing everything together with a
fork. Once your dough starts to get clumpy just grab it with your hands
& knead it until finished.
Once your dough ball is formed just grab another small bowl & spray it
with Non-Stick Spray. Sit your dough ball down inside & cover the bowl
with plastic wrap. Let this sit in a warm spot for 5 minutes to rise.
Once the dough has risen we'll grab a Medium Sized Skillet & hit it with
Non-Stick Spray. Toss the dough ball down inside & shape it to the
inside of the pan using your hands.
Now we'll start to build the pizza! Begin by taking your 61g Pizza Sauce &
spreading it across the dough. Now we'll take our 70g Cooked Chicken
Breast (I buy the Cooked & Pulled White Meat Chicken in the deli section
of my Grocery store which I recommend) & spread it evenly on top of the
sauce. Now we'll take our 112g Fat Free Mozzarella & spread it from
edge to edge. Finally, we'll grab our 15g Turkey Pepperoni & disperse
those accordingly.
Now we cook! Grab your Skillet & place it on the stove. Set the Heat to
Medium & cover the pan with a lid. Let the pizza cook this way for 8-10
Minutes. Once the cheese is melted & the pizza is looking good just
double check the underside of the crust. If you want it to be more crispy
just turn up the heat and cook it uncovered for a few more minutes.
And BOOM! You now have a delicious & crispy high protein pizza that
was not only simple to make but extremely filling & perfect for any diet!
205
BACON WRAPPED GRILLED CHEESE
Turkey Bacon 8 Slices Protein: 34g
Carbohydrates: 24g
Fiber: 0g
DIRECTIONS:
The first thing we'll do is take our 2 Slices of 40 Calorie White
Bread (I buy Pepperidge Farms Thin Sliced Bread) & pop it in the
toaster until it's golden brown! Once finished set your bread on
a Cutting Board.
Now, we'll grab our 3 Slices of Fat Free American Cheese and
place them in between both pieces of toasted bread creating a
sandwich. Next, we'll take 4 of our Turkey Bacon slices & lay
them out flat on our cutting board all in a line & slightly
overlapping each other. We'll sit our sandwich in the middle and
then fold the Turkey Bacon up over the top of our Grilled
Cheese.
Next, we'll lay out our other 4 Slices of Turkey Bacon in a line the
same way we just did. We'll place our Grilled Cheese in the
middle of our Bacon & fold it up over again except this time it's
from the opposite sides that way we get full bacon coverage.
Once your Grilled Cheese is wrapped we'll place it in a skillet
seam side down in order to lock our Turkey Bacon folds into
place. Let this cook for roughly 3-4 Minutes each side on
Medium heat! Once your Bacon is crispy on the outside & the
cheese is running out you'll know it's good to go!
And BOOM! You now have a Bacon Wrapped Grilled Cheese
that is not only ridiculous but absolutely delicious! Feel free to
add even more cheese to up the protein content!
206
CRISPY FISH STICKS

Frozen Cod Filets 224g Calories: 228
Salt & Pepper Dash Carbohydrates: 17g
Fiber: 1g
DIRECTIONS:
The first thing we'll do is thaw out our Frozen Cod Filets. The easiest way
to do this is to just place them in the fridge the night before & let them
thaw overnight. Alternatively, you can sit them out for a couple hours
before cooking to allow them to thaw.
Once our Cod is thawed out we'll remove it from the plastic & cut it into
strips using a knife. Weigh out all of your strips until you reach 224g.
Grab a paper towel and pat dry all of your Fish to absorb as much
moisture as possible.
Now that the fish is ready to go we'll get the breading ready! Weigh out
your 21g Panko Bread Crumbs & toss them in a blender to break them
down further! Once finished place in a Large Mixing Bowl & add a dash of
both Salt & Pepper. Mix everything together by shaking the bowl!
Now we bread! Grab a small bowl and fill it with your 184g Egg
Beaters/Egg Whites. Toss all of your Cod Strips down in the bowl and let
them sit for roughly 30 Seconds. Now we'll pull each one out one by one
and let the excess Egg drip off. Transfer the Cod Strip to your breading
bowl & shake the bowl until it's fully breaded. Once finished transfer to
your Air Fryer Basket. Repeat this step until all of your fish is breaded!
Now that all of our Fish Sticks are down in the Air Fryer Basket we'll go
ahead and spray all of our fish with Non-Stick Spray! Now, we'll just Air
Fry these at 400 Degrees for 12-15 Minutes making sure we flip halfway
through! Once finished just plate them up & serve with your favorite
sauce!
And BOOM! You now have Crispy Fish Sticks that are not only delicious
but will fit perfectly right into your diet!
207
MEAL PREP PATTY MELTS

Joseph's Lavash Pitas 4 Pitas Fat: 8g
40 Cal Thin Sliced Swiss 8 Slices Protein: 30g
Kosher Salt 2g
Black Pepper 1g
DIRECTIONS:
This recipe is perfect if you are looking for easy, grab & go sandwiches that will last the
entire week! This recipe yields 8 Patty Melts & the macros above are for each one
individually! Let's get started...
The first thing we'll do is grab a Large Mixing Bowl & toss our 996g 96% Lean Ground Beef
down inside. Add your 2g Garlic Powder, 2g Onion Powder, 2g Kosher Salt, 1g Black
Pepper, & 30g Worcestershire Sauce down into the bowl along with the beef. Use your
hands & mix everything together!
Now we'll take our Seasoned Ground Beef & split it up into 8 different portions with each
one weighing 112g. Now we'll take each 112g portion & shape it into a patty. We want
this to be shaped more like an Oval than a traditional circle. This will ensure it fits our Pita
Bread perfectly!
Once all your patties are formed we'll go ahead and give them a quick fry in the skillet! If
you made your patties thin & wide then they should only take a few minutes of cooking on
each side to finish up! I like to cook my burgers at a Medium/High heat to speed the
process up!
Now that all the patties are finished we'll go ahead and build our sandwiches! Take your 4
Joseph's Lavash Pitas (you can find these at Wal-Mart or on Amazon.com) & cut them all in
half right down the middle. We'll take each of our patties & slide them into each Pita!
Next, we'll take our 8 Slices of Thin Sliced Swiss Cheese & cut them all in half. Take two of
your halves & lay them on top of the patty making sure you get full coverage from left to
right. At this point you'll have some extra flaps on the end so we'll just take those and fold
them up under the sandwich to make it tight! Do this to every single Patty Melt!
Now that all of them are finished we'll go ahead & store them for later! I recommend
using Plastic Wrap & wrapping each one up individually to make it as easy as possible!
You can freeze all of these & when you want to eat one just remove from the wrap & pop
in the microwave for 2-3 Minutes or until thawed!
And BOOM! You now have Patty Melts for the entire week that will simplify your life &
make hitting those physique goals that much easier!
208
DOUBLE CHEESE PIZZA

Part Skim Mozzarella 112g Protein: 124g
Instant Dry Yeast Packet 1 Pack Fiber: 8g
Cane Sugar 6g
Garlic Powder 3g
Oregano 1g
DIRECTIONS:
The first thing we'll do is get our dough ready! Grab a Large Mixing Bowl & toss in your
180g White Flour, 6g Cane Sugar, 3g Garlic Powder, 3g Kosher Salt, & 1g Oregano. Now,
we'll grab an Instant Rise Yeast Packet (I buy Fleishchmann's in the blue packet) & toss it
down in as well. Stir everything together until it's mixed up!
Now we'll weigh out 125g of Water in a measuring cup or small bowl. We want this water
to be between 120-130 Degrees so just toss it in the Microwave for around 30 Seconds
until it's warmed up! Once finished pour it down in the Mixing Bowl! Next, we'll grab a
spoon and stir everything together until our dough starts clumping and begins forming!
Once it starts to get difficult to mix with your spoon we'll just sprinkle a little Flour on our
hands and start kneading the dough by hand. If it's a little sticky just sprinkle some Flour
on top of it until it's no longer sticky. Keep forming this by hand until you have a dough
ball! Once it's formed just toss it down in a small bowl & cover with plastic wrap. Let this
sit for 30-45 Minutes in a warm place so it can rise!
Once the dough has risen we'll sprinkle some Flour down on a flat surface and place our
Dough Ball down in the middle. Use a Rolling Pin and roll this out into a circle. Once
your dough is rolled out go ahead & pick it up and place it on a 14" Pizza Baking Pan.
Now, we'll just use our hands and form it to the exact shape of the pan so we get full
coverage!
Now that our dough is formed we'll add our toppings! Weigh out your 122g Pizza Sauce
and spread it evenly edge to edge across your dough. Next, we'll grab a Large Bowl &
weigh out our 224g Fat Free Mozzarella Cheese & our 112g Low Moisture Part Skim
Mozzarella. Mix these together by hand until thoroughly combined! Finally, we'll take
our Cheese Blend and sprinkle it evenly across our pizza!
Now, we'll just toss this in the Oven at 400 Degrees for 13-15 Minutes! Once the cheese
is melted & bubbly you'll know it's good to go!
And BOOM! We now have a Large Double Cheese Pizza that will cut down drastically on
calories & fat compared to the delivery alternative! After you make this once you'll start
wondering why you ever ordered from Dominos in the first place!
209
ASIAN ZING BONELESS WINGS

G Hughes Chili Sauce 45g Protein: 53g
Ginger Paste 1g
Baking Powder 1g
Garlic Powder 1g
Egg Beaters 184g
DIRECTIONS:
The first thing we'll do is grab our Chicken Breast & trim off all the excess Fat & Gristle.
Once that's removed we'll go ahead and cut our Chicken up into little bite size pieces.
Once your 224g Chicken Breast is diced up we'll toss it in a small bowl along with our
184g Egg Beaters/Egg Whites.
Now, we'll grab a Large Mixing Bowl & toss in our 20g White Flour, 1g Baking Powder,
1g Garlic Powder, & 1g Kosher Salt. Mix all of these together until thoroughly
combined!
Next, we'll take a couple pieces of our Chicken and lift it out of the Egg Wash letting any
excess Egg drip off. Now, we'll just place our Chicken down into the breading bowl.
Shake the bowl around & use your hands to bread each piece! Once finished set each
piece down inside your Air Fryer Basket. Repeat this step until all of your Chicken is
breaded!
Once all of our Chicken is down in the Air Fryer we'll go ahead and hit each piece with a
light coating of Non-Stick Cooking Spray! Now, we'll Air Fry these at 400 Degrees for 6-7
Minutes! Once they finish go ahead and flip them all over & hit them with another light
coating of Non-Stick Spray! Cook an additional 6-7 Minutes at 400 Degrees! Once
they're crispy and golden brown you'll know they're ready to go!
For the sauce we'll grab a Large Mixing Bowl & toss in our 45g G Hughes Sweet Thai
Chili Sauce, 15g Low Sodium Soy Sauce, 3g Minced Garlic, & 1g Ginger Paste. Stir all of
these together! Now, we'll just place our Boneless Wings down in the bowl along with
the sauce. Shake the bowl until every Boneless Wing is fully sauced! Once finished just
plate & serve!
And BOOM! We now have Asian Zing Boneless Wings that contain impeccable flavor &
near perfect macros! Next time you are craving some Deep Fried Chicken just make
these instead! Not only will your body be thanking you but your taste buds will as well!
210
CREAMY BEEF PASTA

Barilla Veggie Noodles 336g Calories: 2867
Tomato/Pasta Sauce 625g Carbohydrates: 328g
Beef Broth 240g Fiber: 35g
White Flour 30g
Seasoning Blend 8g
DIRECTIONS:
This recipe is perfect for prepping out meals for the entire week! I personally split
this into 5 Different meals with each one containing 573 Calories with 9g Fat 57g
Protein 66g Carbs & 7g Fiber. You can split these up however you like, just do the
math accordingly using the total macros above! Let's get started...
First thing we'll do is get our Noodles ready! Bring 4-6 Quarts of water to a boil &
add in a dash of salt. Pour your 336g Barilla Veggie Noodles down inside & let boil
for 7-8 Minutes stirring frequently. Once finished strain off the water & set off to
the side.
Now we'll grab a small bowl & toss in our Seasonings! Add in 30g White Flour, 2g
Oregano, 2g Onion Powder, 2g Garlic Powder, 1g Kosher Salt, & a dash of Red
Pepper Flakes. Stir these together & set off to the side.
Now we'll get our sauce ready! Grab a Large Bowl & pour in your 625g
Tomato/Pasta Sauce (I use Classico Roasted Garlic Flavor) & 240g Beef Broth. Set
this off to the side once finished.
Now we'll get to cooking! Grab your 996g 96% Lean Ground Beef & toss it in a
Large Skillet set to High Heat. Cook this through until browned! Once finished pour
in your Seasoning Blend & stir it in with your beef. Let this cook for around 60
Seconds! Now we'll pour in our Tomato Sauce & Beef Broth. Stir everything
together & bring back to a boil! Set the heat to Medium & let this sit & simmer for
around 10-15 Minutes until it thickens up!
Now we'll grab a Large Mixing Bowl & toss our cooked Pasta down inside. On top of
the Pasta pour in your Meat Sauce & after that add in your 112g Fat Free Cheddar
Cheese. Use a Large Spoon & stir everything together until it's creamy all
throughout & all the pasta is fully coated in sauce!
And BOOM! You now have delicious Creamy Beef Pasta that is perfect for Meal Prep
or Family Dinner! The best part about this recipe is that it's even great to eat cold!
These meals will last up to 5 Days in the Fridge or 3 Months in the Freezer!
211
BBQ CHICKEN STRIP SAMMY

Chicken Breast Tenderloins 224g Fat: 6g
White Flour 20g
Garlic Powder 1g
Baking Powder 1g
Egg Beaters 184g
DIRECTIONS:
The first thing we'll do is get our Breading ready! In a Large Mixing bowl weigh out
your 20g White Flour, 1g Garlic Powder, 1g Baking Powder, & a dash of both Salt &
Pepper. Shake everything up until combined! Grab a small bowl & pour in your Egg
Beaters.
Next, we'll take our 224g Chicken Breast Tenderloins & place them in our bowl along
with the Egg Beaters. Now, we'll pull them out one by one & let the excess Egg drip
off. Place the Tenderloin down into the Breading & shake until fully coated! Once
finished place in your Air Fryer Basket. Repeat this step until all of your Tenderloins
are breaded!
Before we cook we'll go ahead & hit our Chicken with a light coating of Non-Stick
Spray! Air Fry at 400 Degrees for 12-14 Minutes!
While the Chicken is cooking we'll go ahead & grab two slices of our 70 Calorie White
Bread & hit one side of each piece with a coating of Zero Calorie Butter Spray! Flip the
pieces over so they're Butter side down & place a slice of Fat Free American Cheese
on each one. Grab a Large Skillet & set it to Medium Heat. Place your bread down
inside for 2-3 Minutes to toast! Once it's golden brown you'll know it's good to go!
Once the Chicken Strips are finished we'll go ahead and toss them down in a Large
Mixing Bowl. Pour your 60g Sugar Free BBQ Sauce down on top of the Chicken Strips.
Shake the Mixing Bowl until they're fully coated!
Now we build! Lay down a slice of your Toasted White Bread & lay your Chicken Strips
out on top. Take your 12g of Turkey Bacon & place it on top of the Chicken. Finally,
we'll just place the other slice of bread on top! Serve immediately for the best results!
And BOOM! You now have a Whataburger Honey BBQ Chicken Strip Sandwich that is
sure to please any crowd!
212
SPICY CHICKEN BURGER

140 Calorie Bun 1 Bun Calories: 558
Ground Chicken 224g Fat: 18g
Pepper Jack Cheese 1 Slice Carbohydrates: 35g
Chipotle Peppers 15g Fiber: 1g
Light Miracle Whip 45g
Franks Red Hot 30g
Garlic Powder 2g
Onion Powder 2g
Butter Lettuce 1 Leaf
DIRECTIONS:
The first thing we'll do is grab a Large Mixing Bowl & toss in our 224g
98% Fat Free Ground Chicken, 15g Franks Red Hot, 15g Chipotle
Peppers In Adobo, 2g Garlic Powder, 2g Onion Powder, & 1g Seasoned
Salt. Mix everything together by hand & patty it up until you have a
burger!
Now, we'll grab a Medium Sized Skillet & set the heat to Medium. Fry
your Chicken Burger for 5-7 Minutes each side! Once you flip it the first
time, lay your slice of Pepper Jack Cheese on top so it can melt.
While the Chicken Burger is cooking we'll get our sauce ready! In a
small bowl weigh out your 45g Light Miracle Whip & 15g Franks Red
Hot! Mix these together by spoon until combined!
Once the Chicken Burger is finished cooking we'll start building the
sandwich! Lay down your Bottom Bun & cover it with half of your Spicy
Mayo. Take a Leaf of your Butter Lettuce and lay it on top of the Mayo.
Sit your Cooked Chicken Burger down on top of the Lettuce & then
take your 12g Cooked Turkey Bacon and place it on top of the Burger.
Finally, we'll grab our Top Bun & spread the rest of our Mayo on it
before placing it on top. Let it cool a couple of minutes before serving!
And BOOM! You now have a Spicy Chicken Burger that tastes
incredible & is loaded down with 64g of Protein!
213
FAJITA QUESADILLA
Skirt Steak 112g Fat: 20g
Shredded Queso Cheese 28g Carbohydrates: 42g
Frozen Peppers & Onions 84g Fiber: 23g
Minced Garlic 3g
Cumin 2g
Chili Powder 1g
DIRECTIONS:
The first thing we'll do is grab our Skirt Steak & remove any of the excess Fat &
Gristle. Once we have it trimmed down we'll weigh it out to 112g.
Next we'll spray the Steak with a light coating of Non-Stick Spray on each side. In
a small bowl add in your 2g Cumin, 1g Chili Powder, & a dash of both Salt &
Pepper. Mix everything together. Now we'll sprinkle our Seasoning Mix evenly on
both sides of the Steak. Make sure you pat it in after you apply it so it sticks!
Now we cook! Pre-Heat a Large Skillet to High Heat & cook the steak for 2-3
Minutes each side! Once finished pull it off the Heat & let it rest for approximately
7-10 Minutes.
While the Steak is resting we'll grab our Frozen Peppers & Onions (you can find
these at almost every grocery) & weigh out 84g. Pre-Heat a Large Skillet to
Medium Heat & hit it with Non-Stick Spray. Sauté the Peppers for 5-6 Minutes or
until cooked to your liking!
Once the Steak has rested grab a knife and cut it into small strips. Add the Steak
into the Skillet with your Peppers & Onions along with 3g Minced Garlic. Stir
everything together and let cook for another couple of minutes. Once finished
remove from the heat.
Next, we'll grab a small bowl & pour in our 84g Fat Free Mozzarella & 28g
Shredded Queso Cheese. Mix these together by hand.
Now, we'll grab one of our Low Carb High Fiber Tortillas & place it down in a Large
Skillet set to Medium Heat.. Next, we'll take half of our Cheese & spread it on our
Tortilla. Now, take your Fajitas and place them on top of the Cheese. Take your
remaining Cheese & spread it on top of the Steak. Place your other Tortilla on top
and press down. Cook for roughly 3-5 Minutes on each side until the cheese is
melted and the Tortilla is crispy!
214
FLAMIN' HOT MAC

2% Cottage Cheese 448g Calories: 986
Red Lentil Pasta 112g Fat: 18g
Whole Milk 60g Protein: 100g
Flamin' Hot Cheese Packet 1 Fiber: 12g
Corn Starch 4g
Garlic Powder 1g
Onion Powder 1g
DIRECTIONS:
The first thing we'll do is take our 112g Lentil Pasta & boil it in salted
water for around 7-9 Minutes or until it reaches the desired tenderness.
Once finished strain it & set off to the side.
While the Pasta is boiling we'll get our Cheese Sauce ready! In a Blender
we'll toss in our 448g 2% Low Fat Cottage Cheese, 56g Fat Free Cheddar,
60g Whole Milk, 4g Corn Starch, 1g Garlic Powder, & 1g Onion Powder.
The final thing we need for our Cheese Sauce is a Flamin' Hot Macaroni &
Cheese Packet. Most grocery stores will sell boxed Flamin' Hot Cheetohs
Mac & Cheese for around $1. We need to take one of these and pull the
flavor packet out. Pour this packet down in the blender along with all the
other ingredients & blend on High for 2-3 Minutes!
Once your Cheese sauce is smooth go ahead and pour it in a Skillet set
to Medium Heat. Cook for a few minutes until the Cheese sauce heats
through. Once it's heated through set the Heat to Medium/Low & let this
simmer for around 5-10 Minutes. Once your sauce has thickened up
you'll know it's ready to go!
Once your Sauce has reached the desired consistency pour in your
Cooked Pasta & stir it in. Let this cook for around 2-3 more minutes.
Once finished serve immediately!
And BOOM! We now have Flamin' Hot Mac & Cheese that contains a
whopping 100g of Protein! If you're looking for a unique way to stay
Anabolic then look no further than this recipe!
215
BUFFALO CHICKEN SANDWICH

140 Calorie Bun 1 Bun Fat: 9g
Thin Pepper Jack Cheese 1 Slice Protein: 49g
Buffalo Sauce 60g Carbohydrates: 39g
Garlic Powder 1g
Paprika 1g
Chili Powder 1g
Baking Powder 1g
DIRECTIONS:
First thing you'll want to do is take a Large Chicken Breast & split it down the middle so
it becomes two thinner halves. Our goal is to have two pieces of Chicken that weigh
out to 168g Combined.
Once your Chicken is split and weighed out we'll get our breading ready! In a Large
Mixing Bowl toss in your 15g White Flour, 1g Baking Powder, 1g Paprika, 1g Garlic
Powder, 1g Chili Powder, 1g Kosher Salt, & 1g Black Pepper! Stir these together with a
spoon until they're all thoroughly combined.
In a 3rd bowl pour in your Egg Beaters/Liquid Egg Whites! Now, take one of your
Chicken Halves & dip it down into your Egg until it's covered. Let any excess Egg drip
off before transferring to your Breading Bowl and flouring your Chicken. Make sure
you fully cover both pieces and that you get all the nooks & crannies!
Once both pieces of Chicken are fully breaded grab some Non-Stick Cooking Spray
and spray both sides of each piece of chicken with a light coating. This will ensure they
get extra crispy when we cook them!
Now just toss your Chicken Pieces in an Air Fryer and cook at 400 Degrees for 6-7
Minutes Each Side! If you have a Meat Thermometer you can check your Chicken to
make sure it's reached an Internal Temperature of 175 Degrees so you know for
certain it's done!
Once your Chicken is finished we'll toss it down in a Large Mixing Bowl along with our
60g of Buffalo Sauce. Toss the Chicken until it's fully coated! Finally, place your
Chicken on your 140 Calorie Bun & top with a thin slice of Pepper Jack Cheese! Serve
Immediately!
And BOOM! You now have an Anabolic Buffalo Chicken sandwich that is restaurant
quality & will fit right in your diet!
216
SPICY NOODLE STIR FRY

Shirataki Noodles 448g Calories: 336
Chili Garlic Sauce 15g Carbohydrates: 18g
White Rice Vinegar 10g Fiber: 0g
Minced Garlic 5g
Ginger Paste 3g
Water 35g
DIRECTIONS:
This is one of the highest volume/lowest calorie recipes I've ever created!
Not only is this easy to make but the flavor is out of this world! Let's get
started...
First thing we'll do is open up our 448g Shirataki Noodles & place them in a
strainer. Give them a thorough rinse & set off to the side! You can find
Shirataki Noodles in the Asian section of your grocery!
Next, we'll grab a small bowl & get our sauce ready! Toss in your 45g Low
Sodium Soy Sauce, 15g Chili Garlic Sauce, 10g White Rice Vinegar, 5g
Minced Garlic, 3g Ginger Paste, & 35g Water. Stir everything together
thoroughly & set off to the side.
Now, we'll take our 224g Chicken Breast & cut it up into little bite sized
pieces. Once you do this, Pre-Heat a Large Skillet to Medium-High Heat &
Fry your Chicken until it's browned! Once finished remove from the Skillet
& set off to the side.
Now it's time for everything to come together! Take the same Skillet & toss
your rinsed Shirataki Noodles down inside. Cook these on Medium-High
Heat for a few minutes until the noodles dry up & become slightly crispy!
Once this happens we'll add our Sauce & Chicken into the pan. Stir
everything together & cook for an additional 3-5 Minutes until the sauce
thickens up! Once finished remove from the heat & serve immediately!
And BOOM! We now have a massive serving of Spicy Noodle Stir Fry that is
only 336 Calories with a whopping 57g of Protein! I guarantee anyone you
feed this to will love it without ever realizing how healthy it really was!
217
AIR FRYER PIZZA

Garlic Powder 1g
Oregano Dash
DIRECTIONS:
The first thing we'll do is grab a Large Mixing Bowl & pour in our 60g Self
Rising Flour, 85g Fat Free Plain Greek Yogurt, 1g Garlic Powder, a Dash of
Oregano, & a Dash of Salt! Use a spoon and mix these together until a
dough ball starts to form and all of your Flour is incorporated with the Greek
Yogurt.
Once the dough ball begins to come together we'll sit it off to the side &
spread a little flour on a flat surface. Transfer the dough ball to the floured
surface & knead it for around 5 minutes. If you run into any spots on the
dough ball that are sticky add a little more flour to fix the problem!
For the next step I recommend buying an 8-Inch Cake Pan made specifically
for your Air Fryer! This will make the whole process much easier! You don't
necessarily need it, but it'll save you clean up & time! Once your Dough Ball
is fully formed we'll place it down in our Greased Cake Pan & shape it by
hand into the pan. Make sure you press it up into the sides to form a crust!
Now, we'll take some Egg Beaters and brush it up onto the edges of the crust.
This isn't necessary, but will help the edges be extra crispy! Once you do this
place the Pan in the Air Fryer & cook at 400 Degrees for 8-10 Minutes!
Once the crust is finished we'll pull it out & apply the toppings! Start by
spreading the 61g Pizza Sauce, then the 112g Fat Free Mozzarella, & then
finish up with the 8g Turkey Pepperoni! Spray the Cheese with a light coating
of Non-Stick Spray to ensure it melts optimally! Once it's dressed up go
ahead & toss it in the Air Fryer at 400 Degrees for 5 more minutes! Once
finished pull it out, cut into pieces, & serve immediately!
And BOOM! We now have an authentic Air Fryer Pizza that is not only
delicious, but is loaded down with Protein!
218
CRISPY OVEN FRIED WINGS

Frozen Party Wings 448g Calories: 234
Kosher Salt 3g Protein: 18g
Carbohydrates: 0g
Fiber: 0g
DIRECTIONS:
These are the closest you'll get to Crispy Deep Fried Chicken Wings without all
the unnecessary oil & calories! This is super simple & extra delicious!
First thing I'll outline is that both Baking Powder & Kosher Salt have zero calories.
The amounts above are the recommended amounts per 448g of Chicken Wings
in order to have enough coverage BUT you don't necessarily have to weigh
either of these out. It will have zero effect on the overall nutrition. Adjust the
Salt accordingly based on your personal preferences or just follow what I
recommend!
First thing we'll do is thaw out our Frozen Party Wings. I recommend placing
them in the fridge the night before to thaw out but you can always just sit them
out on a Wire Rack a few hours before you want to eat to let them thaw.
Once the wings are thawed we want to grab Paper Towels and pat dry each
wing. In order for these to get Extra Crispy we need to remove as much of the
moisture as possible from the skin. Wrap each wing in a Paper Towel and
squeeze lightly to draw out the moisture. Do this to every single wing!
Now, we'll grab a Large Mixing Bowl & toss in our Baking Powder & Kosher Salt!
Do the math accordingly depending on how many Wings you're making! Take
your dried wings & place them down in the Baking Powder/Salt. Make sure each
Wing is fully coated! Once it's coated place it on a Wire Rack on top of a Baking
Sheet! If you don't have a Wire Rack don't worry, they'll still cook fine placed flat
on a Baking Sheet!
Now we cook! Toss these in the Oven at 425 Degrees on Convection Mode for
roughly 45-55 Minutes! Once the exteriors of your wings are Browned & Crispy
you'll know they're good to go! I always recommend temperature probing each
wing. If it reaches 165 Degrees Internal you'll know it's perfect!
And BOOM! We now have Crispy Oven Fried Wings that are the healthiest
option we have available for this decadent food! Feel free to toss your wings in
G Hughes Sauces or a Low Calorie Buffalo!
219
MEAL PREP ENCHILADAS

Low Sod. Taco Seasoning 36g Protein: 159g
Black Beans 130g Carbohydrates: 142g
Diced Green Chiles 120g Fiber: 72g
Fat Free Shredded Cheese 112g
Enchilada Sauce 120g
DIRECTIONS:
This recipe yields 8 Enchiladas in total! Each Enchilada is 166 Calories with 3.5g
Fat 20g Protein 18g Carbs 9g Fiber. Let's get started...
The first thing we'll do is toss our 448g 96% Lean Ground Beef in the Skillet until
it's browned. Once browned toss in 180g Water along with 36g Low Sodium
Taco Seasoning. Stir this into the Beef & let it simmer for a few minutes until it
thickens up.
Once the Beef is finished we'll grab our 8 Snack Size High Fiber Tortillas (I Use La
Banderita Brand) & lay them out on a flat surface. Take your Seasoned Beef &
spread it evenly in the middle of your 8 Wraps. After that we'll take 130g Black
Beans (Use Canned Beans & Drain/Rinse Them) & evenly split them amongst all
the Enchiladas. Finally, we'll take our 120g Diced Green Chiles (I use canned) &
spread them evenly on every Enchilada.
Next, we'll grab a Large Baking Dish & spray it with Non-Stick Spray. Fold up
each Enchilada & place it seam side down in the Baking Dish. Do this with every
single one of your Enchiladas!
Once all of your Enchiladas are snugly placed inside of your Baking Dish take
your 120g Enchilada Sauce & pour it over the Enchiladas. Finally, we'll take our
112g Fat Free Shredded Cheese (I use a blend of Mozzarella & Cheddar) &
spread it evenly on top of the Enchiladas.
Now we cook! Pre-Heat your oven to 350 Degrees & toss the Enchiladas in for
around 17-20 Minutes! Once finished pull them out & sort into Meal Prep
Containers or serve immediately!
These Enchiladas will last for up to 4 Days in the Fridge or 2 Months in the
Freezer! You can pull the Frozen one's out of the Freezer & place them in the
fridge the night before you want to eat them & they'll be thawed out and ready
to go for the next day!
220
ONE PAN CHICKEN & RICE

Basmati Rice 225g Calories: 1760
Chicken Thighs 784g Fat: 32g
Chicken Stock/Broth 600g Protein: 184g
Diced Onions 56g Carbohydrates: 184g
Onion Powder 5g
Garlic Powder 5g
DIRECTIONS:
This recipe yields 5 Meals in total! Each Meal comes to 350 Calories with 6g Fat 37g
Protein 37g Carbs 0g Fiber. This is the tastiest way to make Chicken & Rice! Let's
do this...
First thing we'll do is weigh out our 784g Boneless Skinless Chicken Thighs. Once
we have them weighed out we'll set them on a Plate & get our Seasoning Blend
ready! In a Large Mixing Bowl toss in your 15g Paprika, 5g Onion Powder, 5g Garlic
Powder, 1g Italian Seasoning, & a Dash of both Salt & Pepper! Mix all the
Seasonings together so they're combined.
Now, we'll just toss the Chicken Thighs down in the seasoning & toss them until
they're all coated! Once they're coated go ahead & grab a Large Skillet (that has a
lid) & set the heat to High. Place all of your Seasoned Thighs down in the Skillet and
Sear both sides for roughly 3 Minutes! Once they're finished remove from the
Skillet & set off to the side. Rinse the Skillet real quick to remove any seasoning that
may be burnt & sticking to the pan!
With the Skillet cleaned out we'll put it back on the Stove set to Medium Heat & we'll
toss in our 56g Diced White Onions. Spray these with a light coating of Non-Stick
Spray and let them saute for roughly 5 Minutes. Once they're finished pour in your
225g Rinsed Basmati Rice & let it toast for roughly 1-2 Minutes! After this pour in
your 600g Chicken Stock or Broth & stir everything together!
Finally, we'll place our Chicken Thighs back in the Skillet on top of the Rice & cover
with our Lid. Cook for roughly 15-20 Minutes without stirring or removing the Lid.
When the rice is Fluffy & all the Chicken Stock is absorbed you'll know it's good to
go! Portion this out into 5 Meal Prep Containers once finished!
And BOOM! We now have Chicken & Rice that is not only delicious BUT perfectly
balanced for any diet! Once you try this out you'll never make it any other way!
221
PHILLY CHEESESTEAK MELT

White American Cheese 1 Slice Fat: 10g
Deli Roast Beef 56g Carbohydrates: 34g
Diced White Onion 14g Fiber: 0g
Diced Red/Green Peppers 14g
Sliced Mushrooms 14g
DIRECTIONS:
The perfect combination of a Philly Cheesesteak Sub & a Classic Grilled
Cheese! This recipe will completely melt your socks off! Let's get started...
First thing we'll do is dice up our Onions, Peppers, & Mushrooms. Weigh
these all out to 14g & toss them in a Large Skillet. Saute these for roughly 4-5
Minutes! Once finished, place on a paper towel to absorb some moisure & set
off to the side.
Now, we'll lay out our two slices of 60 Calorie Bread. Spray one side of each
piece with a generous coating of Zero Calorie Butter Spray! Flip the pieces
over & spread your 15g Light Miracle Whip on the other side of each piece!
On top of the Miracle Whip lay down your Fat Free American Cheese on one
piece of bread & your White American Cheese on the other.
Next, we'll weigh out our 56g Deli Roast Beef & lay it on top of the Fat Free
American Cheese. Finally, we'll take our Peppers, Onions, & Mushrooms &
spread them on top of the Roast Beef.
Now we cook! Pre-Heat a Large Skillet to Low Heat & lay both of your slices of
bread down inside the pan, butter side down. Let these toast for a couple
minutes! After the bread is lightly toasted we'll combine the two pieces of
bread to complete the sandwich. Cover the Pan with a Lid & continue cooking
& flipping the sandwich for 2-3 Minutes each side. Once the Cheese is fully
melted & your bread is golden brown you'll know it's good to go!
And BOOM! We now have a ridiculously delicious sandwich that everyone in
your family will love! If you don't have a family then don't worry, just make two
& have dinner with your Cat!
222
KOREAN FRIED CHICKEN

Rice Vinegar 28g Fat: 4g
Ginger Paste 3g Carbohydrates: 89g
Corn Starch 80g Fiber: 2g
Gochujang 36g
No Sugar Added Ketchup 42g
Honey 21g
Minced Garlic 5g
DIRECTIONS:
This is my favorite way to make Fried Chicken in the Air Fryer! This recipe yields around
2-3 Servings & is sure to please anyone you serve it to! Let's get started...
First thing we'll do is grab our Chicken Breast & cut it up into little bite size pieces
around the size of a Quarter. Weigh this out to 448g! Next, grab a small bowl & toss in
your 28g Rice Vinegar, 14g Low Sodium Soy Sauce, 3g Ginger Paste, & a dash of both
Salt & Pepper! Stir the Marinade together & place your Chicken down inside & make
sure it's fully coated. Let the Chicken sit in the Marinade for around 15-20 Minutes!
While we're waiting on the Chicken to marinate we'll grab a Large Mixing Bowl & pour
our 80g of Corn Starch down inside. Set this off to the side. Next, we'll grab another
Mixing Bowl for our Sauce! Toss in your 36g Gochujang, 32g No Sugar Added Ketchup,
21g Honey, 30g Soy Sauce, & 5g Minced Garlic. Mix these together with a spoon until
smooth! Once finished set this off to the side.
Once the Chicken is done marinating it's time to bread! Pull your Chicken out of the
Marinade & let the excess moisture drip off. Place the Chicken down in the Corn Starch
and shake the bowl to coat! Repeat this step until all of your Chicken is breaded!
It's time to cook! Spray your Air Fryer Basket with Non-Stick Spray & place half of your
Chicken down inside. Spray the Chicken with Non-Stick Spray to Moisten the Starch &
ensure it crisps up just right! Cook at 400 Degrees for 14-17 Minutes! At the halfway
point make sure you shake the basket and hit any white spots with Non-Stick Spray!
Repeat these steps until all of your Chicken is fully cooked!
Once the Chicken is finished we'll toss it down in the Sauce Bowl & shake it up to coat!
Once finished serve immediately!
And BOOM! You now have a pile of Delicious Cripsy Korean Fried Chicken that is sure
to be a crowd pleaser! Feel free to use this as a Meal Prep recipe since it is perfectly
tasty as a re-heated meal!
223
SHREDDED CHICKEN THIGHS

Boneless Chicken Thighs 1008g Calories: 1061
Low Sodium Chicken Broth 400g Fat: 37g
Italian Seasoning 2g Carbohydrates: 0g
Salt & Pepper Dash
DIRECTIONS:
This is one of my favorite ways to make Shredded Chicken that is
perfect for Meal Prep! You can toss this Chicken in Burritos, on top of
Pizzas, or even just eat it straight out of the container! Let's get
started...
First thing we'll do is weigh out our 1008g Boneless Skinless Chicken
Thighs. After they're laid out flat we'll get our Seasoning ready! In a
Large Mixing Bowl toss in 3g Garlic Powder, 2g Italian Seasoning, 2g
Paprika, & a dash of both Salt & Pepper! Mix these together thorougly!
Now, we'll take our Seasoning & sprinkle it on all sides of our Chicken
Thighs. Once it's seasoned we'll need to give our Chicken a quick Sear!
Grab a Large Skillet & pre-heat it to High Heat! Lay all of your Chicken
Thighs down in the Skillet & Sear on all sides for roughly 2-3 Minutes!
Once the Chicken is Seared we'll go ahead & finish the job! Grab your
Instant Pot & pour the 400g Low Sodium Chicken Broth down inside.
Now, place all of your Chicken Thighs down inside the Pot.
Now we cook! Pressure Cook on High Heat for 5 Minutes! Once the 5
Minutes has elapsed let the pressure naturally release for 10 Minutes.
Once finished we'll remove the Chicken from the pot & place in a
Large Mixing Bowl. Use two forks or your hands to shred the Chicken
up! Once the Chicken is shredded go ahead and store in Meal Prep
Containers or use in any of your favorite recipes!
And BOOM! You now have shredded Chicken that is juicy, delicious, &
most importantly versatile! This will keep in the fridge for up to 5 Days!
224
OPEN FACE PIZZA BURGERS

140 Cal Hamburger Buns 4 Buns Calories: 1490
Chopped Onion 28g Carbohydrates: 150g
White Mushrooms 28g
Oregano 1g
DIRECTIONS:
This is the Perfect Dinner Recipe for the entire household! Simple,
Delicious, & Anabolic! This recipe makes 8 Burgers with each one being
188 Calories 4g Fat 19g Protein 19g Carbs 1g Fiber! Let's get started...
First thing we'll do is grab our Four 140 Calorie Hamburger Buns &
separate the top & bottom buns. Pre-Heat a Large Skillet to Medium
Heat & toast each bun for roughly 2-3 Minutes. Once finished place on a
Baking Sheet.
Now we'll get the Pizza Topping ready! In a Large Skillet toss in your
448g 96% Lean Ground Beef & 28g White Onions & cook until browned!
Now, we'll toss in our 378g Pizza Sauce, 28g Mushrooms, 1g Oregano, &
3g Zero Calorie Sweetener. Stir everything together & let it all cook for
another 2-3 Minutes!
Once your Topping is mixed & heated up we'll remove it from the heat &
spoon it on top of each of our Toasted Buns. Now, we'll take our 112g
Fat Free Mozzarella Cheese & sprinkle it evenly on top of all of our
Burgers!
Now, all that's left to do is Broil these on Low for roughly 1-2 Minutes!
Once the cheese is melted go ahead & remove from the Heat & serve
immediately!
And BOOM! You now have Open Face Pizza Burgers that the entire
household will love! Feel free to save any extras you don't eat for Meal
Prep!
225
SPANISH RICE BOWLS

Cooked White Rice 210g Fat: 23g
Diced Green Peppers 56g Carbohydrates: 128g
Tomato Sauce 375g Fiber: 11g
Canned Diced Tomatoes 430g
Seasoning Blend 10g
DIRECTIONS:
Not only is this recipe GREAT for Meal Prep but can easily be used for a Family
Dinner! Not only is this recipe easy but it's incredibly delicious! I personally
split this into 3 Meals which each equal 380 Calories 7.5g Fat 35g Protein 43g
Carbs 4g Fiber.
The first thing we'll do is grab a bowl & toss in our 448g 96% Lean Ground Beef,
84g Diced White Onion, & 56g Diced Green Peppers. Sit this off to the side &
grab another bowl! In that bowl we'll pour in our 375g Tomato Sauce & we'll
also pour in our 430g Canned Diced Tomatoes making sure they're drained
first. We'll add our Seasoning Blend to the Tomatoes as well which is 3g Cumin,
2g Chili Powder, 2g Garlic Powder, 2g Onion Powder, & 1g Salt!
The only ingredient left to manage is our 210g Cooked White Rice. What I
recommend here is purchasing an Asian Style White Rice Bowl & using that
instead of messing around with making your own rice. You'll save a lot of time
& clean up going this route! Microwave the package of Rice & have it sitting off
to the side.
Now we'll cook! In a Large Skillet Pre-Heated to Medium/High Heat pour in your
Beef, Peppers, & Onions & cook until browned. Once the Meat is browned
pour in the Tomatoes, Sauce, & Seasonings! Stir everything together until it's
fully combined. Set the Heat to High & wait for the Tomato Sauce to start
boiling! Once this happens pour in your Cooked White Rice & give everything
one final stir! Once finished remove from the Heat & sort into Meal Prep
Containers or serve!
And BOOM! We now have Spanish Rice that is perfect for Meal Prep! If you
want to make 6 Meals out of this just grab another Skillet & run it at the exact
same time!
226
PERFECT BISON BURGERS

Lean Ground Bison 168g Calories: 468
140 Cal. Hamburger Bun 1 Bun Fat: 16g
Diced Sweet Onion 28g Carbohydrates: 37g
Light Miracle Whip 30g Fiber: 0g
Dijon Mustard 15g
Seasoning Blend 3g
DIRECTIONS:
Bison Burgers are the BEST THING to happen to Burgers since Bacon! This is a true
delicacy that you're certain to love! Let's get started...
First thing we'll do is weigh out our 168g Lean Ground Bison & toss it in a Mixing Bowl.
For our Seasoning Blend we'll toss in a dash Garlic Powder, a dash of Onion Powder, a
dash of Paprika, & a dash of both Kosher Salt & Black Pepper. Use your hands & mix
all the Seasonings in with the Bison! Once finished place your Ground Bison on a
Cutting Board & form into a patty. Make sure it's around a 1/4 Inch thick to ensure
fast & even cooking!
We're going to let the burger sit for a few minutes to absorb the Seasonings so while
that's happening we'll get our Onions ready! Take your 28g Diced Sweet Onions &
toss them in a small skillet set to Medium Heat. Spray them with Non-Stick Spray & let
them sit & saute for roughly 4-5 Minutes! Once finished set off to the side.
Now, we'll grab our 140 Calorie Hamburger Bun (I recommend Nature's Own Butter
Buns) & place it down in a Skillet set to Medium Heat. We'll toast each side of our Bun
for roughly 2-3 Minutes! Once finished set off to the side.
It's time to cook! Pre-Heat a Large Skillet or Tabletop Grill to Medium-High Heat & let
your Burger cook for roughly 4-5 Minutes each side. Once you flip it wait a couple
minutes & place your slice of Fat Free American Cheese on top so it can melt.
While the Burger is cooking we'll get our Sauce ready! In a small bowl toss in your 30g
Light Miracle Whip & 15g Dijon Mustard. Mix these together with a spoon until
smooth!
Now we build! Lay down your Toasted Bottom Bun & spread your Sauce on it. Place
your Bison Burger on top of the sauce & spread your Caramelized Onions on top of
the Cheese. Finally, place your Top Bun on & get to eating!
And BOOM! We now have The PERFECT Bison Burger that is sure to be a crowd
pleaser! Feel free to add Lettuce, Tomato, or any other fixings you'd like to really
make it your own!
227
AIR FRYER RIBEYE

Ribeye Steak 336g Calories: 693
Onion Powder 1g Carbohydrates: 0g
Chili Powder 1g
Black Pepper 1g
DIRECTIONS:
This is how you make the PERFECT Steak right at home in your Air
Fryer! I don't think there's an easier method than this one! Let's
get started...
The first thing we'll do is get our Texas Roadhouse Inspired
Seasoning ready! In a small bowl toss in your 2g Kosher Salt, 1g
Garlic Powder, 1g Onion Powder, 1g Paprika, 1g Chili Powder, & 1g
Black Pepper! Mix these together until fully mixed.
Now, we'll take our 336g Ribeye Steak & spray both sides of it with
Non-Stick Cooking Spray! Take your Seasoning Blend & sprinkle it
on top of each side of your Steak until you get full coverage. Pat
this in by hand once finished!
Next, we'll give this Steak a Sear! Pre-Heat a Large Skillet to High
Heat & spray it with Non-Stick Spray! Lay your Steak down inside
& Sear both sides for roughly 30-60 Seconds!
Once your Steak is Seared to your liking transfer to your Air Fryer
Basket. Air Fry at 400 Degrees for roughly 7-8 Minutes. Once the
time has elapsed we'll flip the Steak over & Air Fry it again at 400
Degrees for another 7-8 Minutes! Once finished pull it out &
serve!
And BOOM! We now have a deliciously Seasoned & Juicy Air Fryer
Steak! Serve this with Sweet Potato Fries & Roasted Brussels
Sprouts for a real Steak House experience!
228
THIN CRUST MEAT LOVERS

210 Calorie Burrito Tortilla 1 Wrap Calories: 585
Reduced Fat Pork Sausage 28g Carbohydrates: 48g
Turkey Bacon 15g Fiber: 2g
Pizza Sauce 63g
Oregano Dash
DIRECTIONS:
This is my favorite way to make Crispy Thin Crust Pizza! This
recipe is simple & absolutely delicious! Let's get started...
First thing we'll do is grab an Oven Safe Large Skillet & hit it with
Non-Stick Spray! Next we'll take our 210 Calorie Burrito Tortilla
(I use Mission Brand) & lay it down inside.
Now, we'll take our 63g Pizza Sauce & spread it on the Tortilla.
After that we'll lay down both our 112g Fat Free Mozzarella &
then our 30g Turkey Pepperoni.
Next, we'll weigh out our 28g Reduced Fat Pork Sausage & 15g
Turkey Bacon. Shred both the Sausage & the Turkey Bacon into
small bite size pieces & fry in a Skillet until cooked through.
Once finished spread on top of your Pizza!
Now, we'll place our Skillet on the stove & set it to Medium Heat.
Let your Pizza cook for roughly 5 Minutes until the Tortilla gets
crispy on the bottom. Once it's crispy all we'll do is toss the
Skillet in the Oven at 350 Degrees for roughly 5-7 Minutes or
until the cheese is fully melted. Once finished, pull the pizza out
& let it cool for a few minutes before slicing & serving!
And BOOM! You now have a delicious Thin Crust Meat Lovers
Pizza that is loaded down with flavor & lacking in Calories! If you
want the ultimate pizza than look no further than this right here!
229
BURGER KING CHICKEN FRIES

Corn Flake Crumbs 50g Fat: 2g
Seasoned Salt 3g Protein: 42g
Black Pepper 2g Fiber: 2g
Egg Beaters 184g
DIRECTIONS:
If you like Burger King Chicken Fries than you'll love this one right here!
One of the easiest "Crispy Chicken" recipes you can make! Let's get
started...
First thing we'll do is grab a couple Large Chicken Breasts & cut them
into small fry sized strips. I prefer to square of the Chicken Breast on
each side & cut my strips from there.
Once your Chicken is cut into strips & weighed out to 168g go ahead
and toss them down in a small bowl filled with Egg Beaters.
Now, we'll grab a Large Mixing Bowl & toss in our 50g Corn Flake
Crumbs (You can find this in the Baking Aisle at your Grocery next to
the Bread Crumbs), 3g Seasoned Salt, 1g Garlic Powder, & 2g Black
Pepper. Mix these together with a spoon!
Now, we'll pull our Chicken Strips out of the Egg Wash and let the
excess drip off. Place in the Breading bowl & shake until coated.
Once each one is breaded place it down in your Air Fryer Basket.
Once the Basket is full we'll hit all of the Chicken Fries with a light
coating of Non-Stick Spray!
Now we cook! Air Fry at 400 Degrees for 7-10 Minutes, flipping
halfway through! Once finished, let cool for a couple minutes before
serving!
And BOOM! We now have Burger King Chicken Fries that are a
fraction of the calories with even more Protein! Pair these with Sweet
Potato Fries for a delicious & nutritious meal!
230
TERIYAKI CHICKEN MEAL PREP

White Rice 360g Fat: 2g
Frozen Broccoli 996g Protein: 64g
Chicken Stock 300g Fiber: 4g
Rice Vinegar 20g
Minced Garlic 8g
Ginger Paste 8g
DIRECTIONS:
This Meal Prep recipe yields 8 Meals in total that all contain the macros listed
above! This is easy & delicious! Let's do this...
First thing we'll do is take our 1792g Chicken Breast & cut it up into little bite
size pieces. Now, grab a Large Mixing Bowl & toss in your 300g Low Sodium
Soy Sauce, 300g Chicken Stock, 20g Rice Vinegar, 40g Zero Calorie Sweetener,
8g Minced Garlic, & 8g Ginger Paste. Whisk these all together until combined!
Now, we'll take our Chicken Breast pieces & place them all in a Large Ziploc
Bag. Pour half of our Marinade down inside & save the other half for later.
Marinate your Chicken for around 15 Minutes up to Overnight.
While the Chicken is marinating we'll start cooking our rice. Take your 360g
White Rice & place it in either a Rice Cooker or Small Pot. Pour 4 Cups of
water down inside either one & bring it to a boil. Once boiling, place your
White Rice down inside & let it simmer with the lid on for roughly 20 Minutes
or until all of your Rice is cooked.
For the Broccoli we'll Pre-Heat the oven to 450 Degrees. Sprinkle your
favorite seasoning on top of the Frozen Broccoli & spread it out on a Baking
Sheet & cook for roughly 22-25 Minutes!
Once the Chicken is marinated we'll Pre-Heat a Large Skillet to Medium-High
Heat & cook our Chicken in batches, roughly 5-7 Minutes each side. Once
each batch is close to finished pour some of your marinade in the pan so it
thickens up & coats the Chicken in Teriyaki Sauce!
Once all of your food is finished just sort it into Meal Prep Containers! These
will last up to 5 Days in the Fridge or 3 Months in the freezer!
231
ORANGE CHICKEN MP BOXES

White Rice 360g Fat: 2g
Zucchini 996g Protein: 57g
Light Orange Juice 720g Carbohydrates: 47g
Low Sodium Soy Sauce 90g Fiber: 2g
Rice Vinegar 90g
Corn Starch 30g
Minced Garlic 3g
Ginger Paste 3g
DIRECTIONS:
This Meal Prep recipe yields 8 Meals in total that all contain the macros listed above! This is easy &
delicious! Let's do this...
First thing we'll do is take our 1792g Chicken Breast & cut it up into little bite size pieces. Toss these
in a Mixing Bowl & dump some Baking Powder down in with the Chicken & mix up by hand until all of
your Chicken is lightly coated. The Baking Powder is optional!
Once the Chicken is coated we'll grab Two Large Commercial Baking Sheets & place our Chicken on it
making sure none of the pieces are touching. If you have Wire Racks to elevate the Chicken use
them, if not that's fine. Set the Chicken off to the side.
Next we'll take our 360g White Rice & place it in either a Rice Cooker or Small Pot. If using a Pot,
pour 4 Cups of water down inside & bring it to a boil. Once boiling, place your White Rice down
inside & let it simmer with the lid on for roughly 20 Minutes or until all of your Rice is cooked. If using
a Rice Cooker just let it do it's thing!
Now, for the Orange Sauce we'll grab a Large Sauce Pan & toss in our 720g Light Orange Juice, 90g
Low Sodium Soy Sauce, 90g Rice Vinegar, 35g Zero Calorie Sweetener, 3g Minced Garlic, 3g Ginger
Paste, & a dash of Red Pepper Flakes! Whisk everything together! Set the Heat to Medium-High &
once the Sauce starts smoking grab a small bowl & weigh out your 30g Corn Starch & combine it with
90g Water. Stir these together with a spoon & pour into the Orange Sauce. Whisk everything
together & let this cook for roughly 30-40 Minutes while whisking occasionally. The sauce will thicken
up as it cooks so pay attention & once it reaches your desired thickness pull it off & let it cool.
Finally, we'll take our Zucchini & cut it up into little pieces & weigh it out to 996g. Grab a third
Commercial Baking Sheet & spread these out evenly. Lightly Salt & Pepper the Zucchini!
Now, we'll cook! Pre-Heat your Oven to 450 Degrees & cook all three Trays of food for roughly 17-20
Minutes! Once the Chicken is finished cooking you'll just place it down in the Orange Sauce Pan &
mix everything together until coated!
Once all of your food is finished just sort it into Meal Prep Containers! These will last up to 5 Days in
the Fridge or 3 Months in the freezer!
232
EXTRA CRISPY BAKED WINGS

Party Chicken Wings 1792g Calories: 2992
Kosher Salt 10g Protein: 252g
Corn Starch 15g Carbohydrates: 10g
Fiber: 0g
DIRECTIONS:
We're going to be making 4 Pounds (1792g) of Crispy Chicken Wings that are
perfect for a party or extravagant dinner! Keep in mind, Chicken Wings are NOT a
low calorie food BUT the method I'm going to show you will get you the lowest
calorie wings you can get without sacrificing the Crispy Skin you'd usually only get
from Deep Frying! Let's get started...
The first thing we'll do is open up our 1792g Party Wings & place them on a plate.
If your Party Wings are Frozen just sit them out for a few hours to thaw. Now,
we'll grab a Paper Towel and wrap up each wing and give it a little squeeze. This
will draw the moisture out of the Skin which will help these crisp up!
Once all the Wings are dried toss them in a Large Mixing Bowl. In another small
bowl weigh out your 15g Baking Powder, 15g Corn Starch, & 10g Kosher Salt. Mix
these all together! Now, just dump this down into the Mixing Bowl with your
Chicken & toss the wings until they're all coated in our Powder.
Now, we'll grab a Large Commercial Baking Sheet & place Wire Racks on it to
elevate the wings. If you don't have a wire rack don't worry, they'll still crisp up
just fine! Now, we'll place all the wings on the Racks making sure none of them
are touching. Toss these in the Oven at 450 Degrees on Convection Mode & let
these cook for roughly 20-25 Minutes! Once the skin on the outside is crispy
If you want to add a Low Calorie Sticky Asian Sauce to your Wings you can try this
one out! In a Sauce Pan add in 14g Light Butter, 36g Gochujang, 21g Sugar Free
Honey, 30g Zero Calorie Sweetener, 150g Low Sodium Soy Sauce, 150g Chicken
Stock, 20g Rice Vinegar, 3g Minced Garlic, & 3g Ginger paste. Whisk these
together & place on the Stove on High Heat! Let this cook for roughly 10-15
Minutes or until the sauce becomes thickened and is the consistency you want!
Once the Wings are finished just pull them out & toss in your favorite sauce!
These are the closest you'll get to Restaurant Quality Fried Chicken Wings without
all the extra calories!
233
GARLIC BREAD PIZZA

Light Butter 14g Fiber: 7g
Zero Calorie Butter Spray 20g
Minced Garlic 5g
Oregano Dash
DIRECTIONS:
This is a super simple Anabolic recipe that pairs the buttery goodness of Garlic
Bread with the delicious crispiness of French Bread Pizza! Let's get started...
First thing we'll do is grab a loaf of French Bread & split it length wise down the
middle! A typical loaf of French Bread weighs around 460g so halving it should
get you real close to 230g!
Once the bread is split you'll take one of your halves & press down on it by hand
to flatten it out. This gives you more surface area to work with for toppings! Once
this is done grab a Small Skillet & toss in your 14g Light Butter, 20g Zero Calorie
Butter Spray (take off the cap & dump in), 5g Minced Garlic, & a dash of Oregano.
Place this on the Skillet at a Low/Medium heat & let it simmer for roughly 3-5
Minutes. Once you can easily smell the garlic in the air you'll know it's good to go!
Now, we'll take our Garlic Butter & evenly spread it on our flattened French Bread.
After it's spread we'll take around half of our 224g Fat Free Mozzarella & spread it
on top of the Garlic Butter. This will create a moisture barrier so the Sauce
doesn't make the bread soggy!
Once the Cheese is applied we'll toss this in the Oven at 425 Degrees on
Convection Mode! Once the Cheese is slightly melted we'll pull it out & add the
rest of the toppings!
Go ahead & add your 122g Pizza Sauce, the remainder of your Fat Free
Mozzarella, & finally your 15g Turkey Pepperoni! Once finished place your pizza
back in the oven at 425 Degrees on Convection Mode for around 8-12 Minutes!
Once the cheese is melted & the edges of your bread are crispy you'll know it's
good to go!
And BOOM! You now have an Anabolic Garlic Bread Pizza that is crispy, delicious,
& most importantly loaded down with protein!
234
CHICK-FIL-A SANDWICH
Sandwich Pickles 10g Protein: 57g
Pickle Juice 120g Carbohydrates: 49g
Unsweetened Almond Milk 60g Fiber: 1g
White Flour 20g
Sugar Free Honey 5g
Dijon Mustard 5g
Lemon Juice 2g
Seasoning Blend 8g
DIRECTIONS:
The first thing we'll do is grab a Large Chicken Breast & trim it down to 224g making sure
to remove all the Fat. Once your Chicken is trimmed use a knife & cut it right down the
middle into two halves. Pound each half until it's about a 1/4 Inch thick & they're both
the same size!
After that we'll grab a Large Zip-Loc Bag & place our Chicken down inside. Pour 120g
Pickle Juice, 60g Unsweetened Almond Milk, & 60g Water down inside along with the
Chicken. Let the Chicken marinate in the bag for roughly 30 Minutes!
Now, we'll grab a Large Mixing Bowl & toss in 20g White Flour, 2g Chili Powder, 2g
Paprika, 2g Baking Powder, & a dash of both Salt & Pepper. Mix these all together! Grab
another small bowl & pour either Liquid Egg Whites, Egg Beaters, or just break a few
Eggs & whisk in order to create an Egg Wash for our breading station.
Once the Chicken is done marinating we'll place both pieces down in the Egg Wash.
After soaking for a minimum of 60 Seconds you'll pull the Chicken out of the Egg Wash &
let the excess egg drip off. Place it in the breading bowl & flour by hand until it's fully
coated. Repeat this step with the other piece of Chicken!
Spray both sides of each piece of Chicken with a light coating of Non-Stick Spray & place
them down in the Air Fryer Basket. Cook at 400 Degrees for 12-14 Minutes!
Next, we'll make our Chick-Fil-A Sauce! in a small bowl toss in 15g Light Miracle Whip, 5g
Dijon Mustard, 5g Sugar Free Honey, 2g Lemon Juice, 1g Garlic Powder, & 1g Paprika!
Mix these together until smooth!
Once the Chicken is finished grab your 140 Calorie Bun & spread your sauce on the
bottom. Place your 10g Sandwich Pickles on top of the sauce & lay both of your Chicken
pieces on top of the pickles. Finally, take the top bun & place it on top of the Chicken!
235
HIBACHI CHICKEN
Sesame Oil 7g Fat: 11g
Hoisin Sauce 17g Carbohydrates: 11g
Ginger Paste 3g
DIRECTIONS:
This is one of my favorite Weeknight Dinner staples! We'll be
making Restaurant Style Hibachi Chicken right in the comfort of
our own kitchen! Let's get started...
First thing we'll do is grab a couple Large Chicken Breasts & trim
off all the excess Fat & Gristle. Cut your Chicken into little bite
sized pieces & weigh it out to 448g. Once weighed out place it in
a bowl.
Now, we'll toss 7g Sesame Oil, 45g Low Sodium Soy Sauce, 17g
Hoisin Sauce, 3g Minced Garlic, & 3g Ginger Paste down in the
bowl along with the Chicken, Mix everything together until all of
the Chicken is coated in our sauce!
Next, we'll pre-heat a Large Skillet to High Heat & hit it with Non-
Stick Spray! Dump your Chicken & Sauce down in the pan & let it
cook for roughly 4-7 Minutes. Once it's almost finished cooking &
you can barely see any pink go ahead & flip all the chicken over.
Mix it all around in the pan so it gets coated in sauce. Let it cook
for a few minutes longer until cooked through! Once finished,
plate & serve!
And BOOM! We now have Anabolic Hibachi Chicken that's
perfect for lunch or dinner! Pair this with my Hibachi Fried Rice
recipe for a complete meal! You can Meal Prep this chicken in
advance & it'll be good for roughly 5 days in the fridge!
236
CLOUD BREAD PIZZA

Corn Starch 10g Fiber: 1g
Italian Seasoning Dash
Seasoned Salt Dash
Garlic Powder Dash
DIRECTIONS:
If you are in Extreme Weight Loss mode than this is the ONLY pizza you
should be eating! After you try this out you won't believe how delicious
it is while still being healthy! Let's get started...
In a Large Mixing Bowl measure out 92g Liquid Egg Whites! The closer
these are to room temperature the better, if they're fresh from the
fridge just toss the Egg Whites in the Microwave for 10-15 seconds
before dumping in the Mixing Bowl.
Grab a Hand Mixer & beat the eggs on low for roughly 2 Minutes until
they foam up & become a pale white color. Now, we'll toss in our 10g
Corn Starch & a dash each of Seasoned Salt, Garlic Powder, & Italian
Seasoning! Beat this on High for 2 Minutes until it thickens up & has the
same consistency as Shaving Cream! Once you are able to see peaks in
the Mixture you'll know you're good to go!
Now, we'll spoon our Mixture down onto a greased Baking Sheet! Use
your spoon & shape it into a circular crust! Once your crust is shaped
toss the Baking Sheet in the oven for roughly 15 Minutes until the crust
has browned.
Once finished, remove from the Oven & top with 61g Pizza Sauce, 112g
Fat Free Mozzarella, & 15g Turkey Pepperoni! Return to the Oven at
350 for 5-7 Minutes or until the cheese is melted!
And BOOM! We now have an Anabolic Cloud Bread Pizza that is sure to
crush any Pizza craving you've been having while simultaneously
keeping you Anabolic!
237
WINGSTOP CHICKEN SAMMY

Pickle Chips 10g Protein: 57g
Medium Buffalo Sauce 30g Carbohydrates: 44g
Baking Powder 2g
Seasoning Blend 4g
Egg Beaters 184g
DIRECTIONS:
Wingstop recently launched NEW! Chicken Sandwiches & they're a massive
commercial hit! Today we're recreating that except it'll be roughly half the calories
& way better for our diet! Let's get started...
First thing we'll do is grab a Large Chicken Breast & trim off all the excess Fat &
Gristle. Trim it until it's Bun Sized & weighs out to 224g! Next, we'll grab a small
bowl & pour our 184g Egg Beaters down inside. Submerge your Chicken Breast
down into the Egg Wash.
Now, we'll get the Breading ready! In a Large Mixing Bowl toss in 20g White Flour,
2g Baking Powder, 1g Garlic Powder, 1g Paprika, 1g Seasoning Salt, & 1g Black
pepper. Mix these all together until combined!
We'll now take our Chicken & lift it out of the Egg Wash letting any excess egg drip
off. Place the Chicken in the breading bowl & give it a shake! Flip the Chicken over
& continue breading by hand until your Chicken is fully coated. Afterwards,
transfer to a plate & spray all sides of the Chicken with a light coating of Non-Stick
Spray!
Now, we'll take our Breaded Chicken Breast & toss it in the Air Fryer at 400 Degrees
for 15-20 Minutes! Once it reaches an internal temperature of 165 Degrees you'll
know it's good to go!
While the Chicken is cooking we'll take our 140 Calorie Bun & spray the inside with
Zero Calorie Butter Spray! Place this on a Skillet set to Medium heat & let it toast
up.
Once the Chicken is finished we'll pour 30g of Medium Buffalo Sauce (I use HEB
Flyin Saucy Medium) down inside a Large Mixing Bowl. Place your Chicken down
inside & toss until coated.
Finally, we'll build! Lay the Chicken down on your Bottom Bun & then place your
10g Pickle Chips on top. Place the top bun on & you're ready to feast!
238
ZERO CARB CHICKEN TENDERS

Pork Rinds 28g Fat: 18g
Grated Parmesan Cheese 20g Protein: 76g
Paprika 1g
Black Pepper 1g
DIRECTIONS:
If you're wanting Crispy Breaded Chicken without all the carbs
than this is the recipe you want! This is quick, easy, & finger
licking good! Let's do this...
First thing we'll do is grab a Large Mixing Bowl & toss in 28g Pork
Rinds, 20g Grated Parmesan Cheese, 1g Garlic Powder, 1g
Paprika, & 1g Black Pepper. Pour your breading mixture into a
Blender & blend on High for a minute or two until you have a
fine powder. Once finished, dump back in the mixing bowl.
Now we'll grab our 224g Chicken Tenders & toss them in a small
bowl that we've filled with Egg Beaters or Egg Whites. Dip each
piece of Chicken down in the Egg Wash & pull it out letting the
excess drip off. Transfer to the Breading Bowl & toss until fully
coated! Do this until all of your Chicken is breaded.
Finally, we'll place our Chicken in the Air Fryer & cook on 400
Degrees for 12-14 Minutes! Once finished, let cool for a few
minutes before digging in!
And BOOM! We now have Zero Carb Chicken Tenders that are
perfect for any Diet, especially a Low Carb one! Feel free to add
a little Chili Powder to the breading mixture if you want your
Tenders to be spicy!
239
SIDES/SNACK
RECIPES
240
HONEY SRIRACHA SPROUTS

Brussels Sprouts 252g Calories: 220
Sriracha Sauce 25g Fat: 0g
Honey 21g Protein: 9g
Lemon Juice 10g Carbohydrates: 46g
Allulose Liquid Sweetener 15g Fiber: 9g
Rice Vinegar 5g
Garlic Powder 2g
Minced Garlic 1g
DIRECTIONS:
I have eaten this recipe every single day for a week straight! I've perfected it & am now
bringing the crispy goodness straight to you! Let's get started...
First thing we'll do is weigh out our 252g Brussels Sprouts. We want to make sure we
are using fresh & not frozen sprouts. Once they're weighed out we'll place them on a
cutting board and cut them all in half vertically. If you see any stems still attached
make sure you trim those off.
Now, we'll take our Brussels Sprouts & toss them down in a Large Mixing Bowl. Hit
them with a light coating of Non-Stick Spray. Next, we'll take our 2g Garlic Powder &
sprinkle half of it on the Sprouts. Toss in a dash of both Salt & Pepper as well! Shake
up the bowl & hit the Sprouts with another coating of Non-Stick Spray. Repeat the
seasoning steps one more time!
Next, we'll cook! Spray your Air Fryer Basket with Non-Stick Spray before tossing all the
Sprouts down inside. Make sure they're evenly spaced out in one layer before setting
the Temperature to 375 Degrees & Air Frying for 15 Minutes! At the 7 Minute Mark
pull out the Air Fryer Basket and shake it up to ensure a more even cook at the end.
While the Sprouts are cooking we'll get our Honey Sriracha Glaze ready! In a small
Sauce Pan we'll pour in our 25g Sriracha Sauce, 21g Honey, 10g Lemon Juice, 15g
Allulose Liquid Sweetener, 5g Rice Vinegar, 2g Zero Calorie Sweetener, & 1g Minced
Garlic. Whisk all of these together!
Now, we'll place the Sauce Pan on the Skillet set to Medium Heat. We'll whisk the Glaze
for around 3 Minutes while it heats up & begins to thicken. Once thickened, place your
Brussels Sprouts down in a Large Mixing Bowl & pour the Glaze over the top. Toss the
Sprouts in the Glaze & serve immediately!
And BOOM! You now have restaurant quality Honey Sriracha Brussels Sprouts that
make the perfect side dish for any Anabolic Dinner!
241
2 INGREDIENT BAGELS
Bagel Seasoning 1g Carbohydrates: 94g
Fiber: 4g
DIRECTIONS:
These Bagels are a complete Game Changer! Seriously, it sounds too good
to be true BUT I know once you bite into one of these you'll be a believer!
This recipe yields Four Bagels & the macros for each Bagel are 120 Calories
0g Fat 7g Protein 23g Carbs 1g Fiber!
The first thing we'll do is grab a Large Mixing Bowl & pour in our 120g Self
Rising Flour along with our 170g Fat Free Plain Greek Yogurt! Use a spoon
and mix these together until a dough ball starts to form and all of your Flour
is incorporated with the Greek Yogurt.
Once the dough ball begins to come together we'll sit it off to the side &
spread a little flour on a flat surface. Transfer the dough ball to the floured
surface & knead it for around 5 minutes. If you run into any spots on the
dough ball that are sticky add a little more flour to fix the problem! Once
kneading is done & you have a smooth dough ball go ahead & place it down
on a surface & cut it into four evenly sized pieces.
Now, we'll grab each of our pieces and roll it out into a long rope
approximately 6 inches in length or longer. Next, we'll connect both ends of
the rope until we have a circular bagel! Do this to every single dough piece.
Once all the Bagels are formed we'll place them down in a Greased Air Fryer
Basket. Take your Egg Beaters & brush the top of each Bagel before
sprinkling your Seasoning on top. I recommend Everything Bagel Seasoning
or Toasted Sesame Seeds!
Now we cook! Air Fry the Bagels at 300 Degrees for 15 Minutes! Once
finished let cool for a few minutes before digging in!
And BOOM! We now have low calorie Bagels that are perfect to use as a
Snack! Spread some PB2 on top or some Sugar Free Jelly & you'll be eating
like Royalty!
242
SWEET POTATO FRIES

Medium Sweet Potato 224g Calories: 208
Garlic Powder 1g Fat: 0g
Paprika 1g Protein: 5g
Kosher Salt Dash Carbohydrates: 47g
Black Pepper Dash Fiber: 8g
Corn Starch 1g
DIRECTIONS:
These are the perfect Air Fryer Sweet Potato Fries! Crispy, Delicious, & Perfectly
Seasoned! Let's get started...
The first thing we'll do is take a Medium Size Sweet Potato & cut about a 1/2 inch
off the end of each side using a knife. After that go ahead & slice vertically down
the Potato so you end up with two halves that you can lay flat down on the
cutting board without any wobbling. If you want to remove the Skin from the
potatoes using a vegetable peeler go ahead & do that now!
With each Potato halve sitting flat on a cutting board, cut each one into strips
length-wise that are between 1/4 inch to 1/8 inch thick. Once you have the
strips go ahead & cut those into your Fries. Making sure they're all close to the
same size/thickness is ideal for them to cook evenly! Once finished weigh them
out to 224g.
Once all of the Fries are cut go ahead & toss them into a Large Mixing Bowl.
Spray your Fries with a light coating of Non-Stick Spray! Now we'll sprinkle .5g
Garlic Powder, .5g Paprika, Dash Kosher Salt, Dash Black Pepper, & .5g Corn
Starch on top of the Fries! Go in by hand or with tongs and mix everything
together so the Fries get coated in the seasonings. Now, we'll spray them with
Non-Stick Spray again & hit them with another round of Seasoning using the
same measurements from above! Mix everything up by hand one more time.
Now we'll cook! Dump your Sweet Potato Fries down in the Air Fryer & cook at
400 Degrees for roughly 10-12 Minutes! At the halfway point make sure you
shake the Basket to ensure an even cook all the way through! In some instances
you may need a couple more minutes of cook time if your Air Fryer is
underpowered so keep this in mind. Once finished plate immediately & serve!
And BOOM! We now have Sweet Potato Fries that are half the calories of their
deep fried counterpart & can be made in right around 15 Minutes! Pair this with
any of the Anabolic Meals from the Cookbook & you'll be eating like royalty!
243
AIR FRYER POTATO CHIPS

Yukon Gold Potatoes 448g Calories: 348
Protein: 9g
Carbohydrates: 78g
Fiber: 0g
DIRECTIONS:
These are the healthiest potato chips you can eat! Not only are these crispy &
delicious BUT they're incredibly easy to whip up! Let's get started...
First thing we'll do is weigh out our Yukon Gold Potatoes until we reach 448g.
Typically, around 3 Medium Sized Potatoes will be roughly 448g. You may have to
trim a little bit off of one to reach this weight. You can also use any Potato you
like for this but Yukon Gold in my experience is the closest thing to a Lay's Potato
Chip!
Now, we'll grab a Knife & start cutting our Potatoes into Chips. Start at one end &
cut the Potatoes into thin little strips. Keeping them all around the same size is
ideal so they all cook evenly! Do this until all of your Potatoes are cut into chips.
Now, we need to let the Chips soak in water to remove the starch. Place them in
a Large Bowl filled with cold water & let these soak for around 20-30 Minutes.
Once the time has elapsed strain them off & place on a Paper Towel. Dry each
Potato Chip off with a paper towel to remove any excess moisture. This will help
them crisp up in the Air Fryer!
Next, we'll toss all the Chips in a Large Mixing Bowl & spray them with a light
coating of Non-Stick Spray. Sprinkle them with Kosher salt. Mix up the bowl &
repeat this step a few more times until all the Chips are coated in Spray & Salted.
Now we cook! Arrange the Chips in one layer in your Air Fryer basket. Make sure
you don't stack them on top of each other or else they won't crisp how you want
them. Air Fry at 350 Degrees for 15-20 Minutes! You'll want to pay attention as
these cook and check them every 7 Minutes or so to ensure nothing is getting
burnt. You'll need to do this 3-4 times to cook all the Chips! Once they're
finished toss them on a plate & serve!
And BOOM! We now have FAT FREE Potato Chips that are Crispy, Crunchy, &
Delicious! You can store these in a Meal Prep Container & they'll last for around
4 Days in the fridge!
244
CLOUD BREAD
Corn Starch 10g Fat: 0g
Protein: 10g
Carbohydrates: 7g
Fiber: 0g
DIRECTIONS:
This bread is quite literally a gamechanger! This recipe is ridiculously
easy & can be used in any manner you'd like! Pizza Crust, Bread Rolls,
Sandwich Buns etc...the skies the limit! Let's get started...
In a Large Mixing Bowl measure out 92g Liquid Egg Whites! The
closer these are to room temperature the better, if they're fresh from
the fridge just toss the Egg Whites in the Microwave for 10-15
seconds before dumping in the Mixing Bowl.
Grab a Hand Mixer & beat the eggs on low for 1-2 Minutes until they
foam up & become a pale white color. Now, we'll toss in our 10g
Corn Starch! Beat this on High for 1-2 Minutes until it thickens up &
has the same consistency as Shaving Cream! Once you are able to
see peaks in the Mixture you'll know you're good to go!
Now, we'll spoon our Mixture down onto a greased Baking Sheet!
Depending on what you're wanting out of this you'll shape it
differently. A pizza crust is one big pile whereas Sandwich Buns will
be two circles. The example I'll give will be for 3 Bread Rolls. Create 3
evenly sized piles of our Mixture & than use the back of your spoon
to shape them up!
Once they've reached the desired shape we'll toss them in the oven
at 350 Degrees for roughly 20 Minutes! Once the edges are browned
And BOOM! You now have delicious & fluffy Cloud Bread that is sure
to save you on calories! Feel free to double or even triple this recipe
for even more bread!
245
Dessert
RECIPES
246
CHOCOLATE GLAZED DONUTS

All Purpose Flour 30g Calories: 600
Protein Powder 64g Fat: 4g
Canned Pumpkin 120g Carbohydrates: 71g
Sugar Free Sweetener 15g Fiber: 12g
Apple Sauce 15g
Baking Powder 1g
Unsweetened Cocoa
Powder 15g
Fat Free Cream Cheese 32g
Sugar Free Choc. Syrup 15g
DIRECTIONS:
Grab a large mixing bowl & mix together your flour, 32g
protein powder (save other half for icing), egg whites, canned
pumpkin, sugar free sweetener, apple sauce, baking powder, &
unsweetened cocoa until thoroughly combined.
Spray a 6 donut baking pan with nonstick spray and fill each
donut mold evenly with our batter.
Preheat your oven to 350 degrees & bake for 15 minutes.
While baking grab a second bowl and mix together your other
32g of protein powder, sugar free chocolate syrup, & fat free
cream cheese until thoroughly combined. It may look like it's
not mixing at first but she'll come together you just gotta trust
her!
Pull donuts out of the oven and let cool for a few minutes
before removing from pan.
Dip donuts in your icing & voila!! You have created a
masterpiece. Enjoy!!
247
ANABOLIC ICE CREAM

Unsweetened Almond Milk 480g Calories: 178
Vanilla Protein Powder 31g Fat: 6g
Fiber: 2g
DIRECTIONS:
This is as close as you'll get to AUTHENTIC Ice Cream without
all the calories & sugar. Let's get started...
First thing we want to do is grab a Large Mixing Bowl & toss in
our 480g Unsweetened Vanilla Almond Milk, 31g Vanilla Whey
Protein Powder, 5g Zero Calorie Sweetener, & 5g Vanilla
Extract. Whisk all of these together thoroughly until there are
no clumps.
Now we'll need to use an Ice Cream Maker for this to get the
perfect texture! I have a Cuisinart Ice Cream Maker I
purchased on Amazon that was cheap and works perfectly! If
you don't have an Ice Cream Maker you can fill Ice Cube Trays
up with our mixture and once frozen you can toss in a blender
for a similar effect but for the sake of this recipe I'll outline
everything with an Ice Cream Maker.
Turn your Ice Cream Maker on and slowly pour your Protein
Ice Cream Mixture down inside while it's running. Once your
entire mixture is in there let it churn for around 10-15
Minutes. You'll know it's done when you look down inside &
the ice cream has hardened up and is easily scoopable!
And BOOM! You now have Authentic Anabolic Ice Cream that
is perfect to crush those sweets cravings! Feel free to add in
your own Mix-Ins while it's churning to change the flavor!
Oreos? Anabars? Gummy Worms? The choice is yours!
248
CHOC. PB ICE CREAM

Choc. Protein Powder 48g Calories: 328
Frozen Strawberries 112g Fat: 4g
Xanthan Gum 3g Protein: 45g
PBFit Powder 16g Carbohydrates: 28g
Sugar Free Choc. Syrup 30g Fiber: 10g
Ice 300g
DIRECTIONS:
Another Protein Ice Cream Recipe! You will eat this
with a spoon & it'll crush any ice cream cravings you
have!
Start by taking a blender and tossing in all of your
ingredients. Throw in around a cup of crushed ice as
well.
Blend this up for a few minutes until it expands in
your blender and triples or quadruples in size. The
xanthan gum will make it really puff up so be
prepared!
You may need to add a little more ice or liquid to it
but this probably won't be necessary.
Let's do it!! Scrape your protein ice cream into a bowl
and enjoy! Very high volume and oddly filling. You
almost have to try this yourself to appreciate what
happens when you blend this up. Feel free to use
any combination of protein powder flavor or berries
to get the desired taste! Enjoy!!
249

ANABOLIC BROWNIE BITES

Canned Pumpkin 244g Calories: 497
Sugar Free Choc. Syrup 50g Protein: 54g
Vitafiber Sweetener 15g Carbohydrates: 59g
Unsweetened Cocoa 20g Fiber: 29g
DIRECTIONS:
Mix every one of your ingredients
together in a large mixing bowl or
blender until thoroughly combined.
Spray a mini-muffin baking pan with non-
stick spray and fill each muffin mold 2/3
of the way up with your batter.
Pre-heat your oven to 350 degrees &
bake your brownie bites for 15-18
minutes.
Pull out when finished and let cool for
around 5 minutes before enjoying! Feel
free to add some sugar free chocolate
syrup on top of these to make them even
more gooey and delicious!
250
BIRTHDAY CAKE BLIZZARD

Plain Greek Yogurt 85g Protein: 46g
Fruity Pebbles Cereal 36g Carbohydrates: 46g
Sugar Free Pudding Mix 7g Fiber: 0g
Xanthan Gum 3g
Ice 300g
DIRECTIONS:
This is by far one of my favorite Anabolic Ice Cream
recipes! If you are looking for a recipe that will not only
satisfy your sweet tooth but also leave you feeling full &
satisfied then this is your guy! Let's get started...
All we need to do is toss all of our Ingredients in a large
blender! I use a Ninja Professional 1000W Blender for
this which is perfect!
Toss your 65g Unsweetened Almond Milk, 46g Vanilla
Whey Protein, 85g Plain Fat Free Greek Yogurt, 36g Fruity
Pebbles Cereal, 7g Sugar Free Vanilla Pudding Mix, 5g
Zero Calorie Sweetener, 3g Xanthan Gum, & 300g Ice all
in your Blender!
Blend everything on High for 2-3 Minutes! If you notice
any buildup on the sides of your blender just use a
spoon and scrape it off & continue blending!
And BOOM! You now have an Anabolic Blizzard that is
loaded with flavor & quite possibly the best protein ice
cream you'll ever eat!
251
ANABOLIC FROZEN YOGURT
Fat Free Greek Yogurt 170g Calories: 346
Frozen Raspberries 140g Fat: 2g
Frozen Pineapple 70g Protein: 43g
Vanilla Whey Protein 31g Carbohydrates: 39g
Plain Granola 5g Fiber: 10g
Cinnamon 1g
DIRECTIONS:
First thing we'll do is grab a small bowl and toss in our
170g Fat Free Plain Greek Yogurt, 31g Vanilla Whey
Protein, & 1g Cinnamon. Mix these together with a
spoon until combined.
Grab a Large Blender (I Use A Ninja) & toss in your 140g
Frozen Raspberries & 70g Frozen Pineapple. Spoon your
Yogurt mixture from Step 1 down in here as well.
Blend on High for 90-120 Seconds or until your Fruit is
blended & the consistency in your blender is very similar
to Frozen Yogurt! You may need to use your spoon a few
times and move the fruit into the blender to ensure it all
gets all blended up.
Once finished spoon your Froyo down into a bowl & top
with your 5g Plain Granola! You can add a few Frozen
Raspberries to the top of your Yogurt to kick it up a
notch!
And BOOM! You now have Anabolic Frozen Yogurt that is
the closest thing you'll get to actual Froyo without all the
calories and sugar! Feel free to swap out the Fruits to
change the overall flavor!
252
COOKIE DOUGH PROTEIN BARS

Sunflower Butter 128g Calories: 2165
Vitafiber Sweetener 30g Protein: 202g
Protein Powder 186g Fiber: 53g
Oat Flour 80g
Salt 2g
Sugar Free Choc. Chips 30g
DIRECTIONS:
These are a guilty pleasure! Seriously, one of my greatest inventions. Split the
recipe into as many bars as you'd like! I prefer 8 myself for the perfect
macros.
Start by grabbing a large mixing bowl or food processor bowl/blender and add
in your sunflower butter.
Go ahead and add in your egg whites, vitafiber (can use truvia or splenda as
alternative), vanilla extract, protein powder, salt, & sugar free chocolate chips.
When it comes to Oat Flour you can either buy it at your grocery OR take old
fashioned oat meal and blend it up into a fine powder. I prefer the latter
myself. Once your oats are blended go ahead and add those in as well.
Now that everything is in our mixing bowl it's time to get it blended up. We
want to blend these up to the best of our ability so I recommend a hand
mixer, stand mixer, or blender as opposed to doing this by hand although as a
last resort you can do this. Blend everything until it's thoroughly combined.
Now that we have our thick protein batter we want to lay a piece of parchment
paper down in a small square baking dish and place all of our batter in there.
Use a spatula or whatever you have available to flatten it out evenly all over.
Doesn't have to be perfect but it'll look prettier at the end if you do!
Place your tray in the fridge once it's flattened out and let it sit for a minimum
of 3 hours (overnight works best) to let the batter firm up.
Now just remove the bars from the fridge after they have chilled for a bit and
cut into squares! I recommend wrapping each bar in parchment paper and
placing in the freezer because the texture is perfect and they'll last forever!
Enjoy these tasty high protein bars!
253
ANABOLIC MUDDY BUDDIES

Rice Chex Cereal 41g Calories: 310
Sugar Free Choc. Syrup 45g Fat: 2g
PBFit Powder 16g Protein: 23g
Chocolate Whey Protein 8g Fiber: 3g
DIRECTIONS:
This recipe is wicked simple to throw together & ready in just a few
minutes! You're gonna be snacking in no time at all! Let's get
started!
First we'll get our Powdered Sugar Coating ready! In a Large Mixing
Bowl combine your 8g of Vanilla Whey Protein Powder & 30g of Zero
Calorie Sweetener! I prefer to use Swerve Confectioners Sugar for
this one but any zero calorie sweetener will work! Whisk these
together until they're thoroughly combined.
Now we'll make our Chocolate Coating! In another Large Mixing Bowl
add in your 41g Sugar Free Choc. Syrup, 16g PBFit Powder, & 8g of
Chocolate Whey Protein. Mix these all together with a spoon until
thoroughly combined!
Now we build! Pour your 41g of Rice Chex Cereal into your
Chocolate Coating bowl. Use a spoon and lightly stir everything
together until each piece of Cereal is coated in Chocolate! Just make
sure you aren't too rough with the mixing so you don't break any of
your cereal pieces due to how muscular you've gotten eating these
recipes!
Once all of your pieces are coated in Chocolate transfer them all to
your Powdered Sugar Bowl. Shake the Cereal around in the bowl
until it's all covered in sugar! If any pieces stick together just break
them apart and keep shaking!
And BOOM! You now have the perfect Candy Coated Snack that will
crush any late night cravings you may be having!
254
PROTEIN PEANUT BUTTER CUPS
Natural Peanut Butter 80g Calories: 1605
Coconut Oil 5g Protein: 174g
Protein Powder 120g Carbohydrates: 72g
DIRECTIONS:
Another super simple recipe! It seems complicated by the sound of it but
trust me it's not!
Start by grabbing a large mixing bowl & placing your peanut butter, almond
milk, protein powder, and sweetener all in.
Now that everything is in our mixing bowl it's time to get it blended up. We
want to blend these up to the best of our ability so I recommend a hand
mixer, stand mixer, or blender as opposed to doing this by hand although as
a last resort you can do this. Blend everything until it's thoroughly
combined.
Once our batter is fully formed we want to place it inside of our protein cup
molds. What works best for this is using either muffin/cupcake containers
but this isn't necessary unless you want a similar shape to traditional peanut
butter cups. Place 6 of these in the slots on a muffin baking sheet and fill
each one evenly with our peanut butter mixture. Once this is done you can
Now we need to create our chocolate top! In a microwave safe bowl we'll
add in our coconut oil & our chocolate chips. What we want to do here is
melt our chocolate down into a liquid so we'll toss our bowl in the
microwave for 30 seconds. Pull it out and check on it and if it needs more
time throw it back in for another 30 seconds. Once your chocolate and
coconut oil have melted give it a nice stir until it's mixed up.
Now all we do is take our liquid chocolate and evenly disperse it on top of
our peanut butter cups. After each cup has been filled you can either place
in the fridge for a few hours or in the freezer for 30 minutes before digging
in! Another guilty pleasure food that will be a hit with the whole family!
255
CHEESECAKE BITES
Fat Free Cream Cheese 168g Calories: 591
Honey Graham Crackers 47g Carbohydrates: 63g
Vanilla Extract 3g
DIRECTIONS:
In a Large Mixing Bowl toss in your 168g Fat Free Cream Cheese
(Room Temperature), 128g Fat Free Plain Greek Yogurt, 46g Vanilla
Whey Protein Powder, 15g Zero Calorie Sweetener, & 3g Vanilla
Extract. Mix all of these together with a spoon until thoroughly
combined!
Once you have a smooth creamy Cheesecake batter go ahead and
throw your bowl in the Freezer for around 30-45 Minutes! This will
allow it to form up and make shaping it into balls much easier!
While we're waiting on the Cheesecake Batter to firm up we'll go ahead
and grab our 47g Honey Graham Crackers and toss them in a large Zip
Loc Bag. Use a blunt object and break up your Graham Crackers until
they're a fine powder. Once finished place these in a small bowl.
Now we build! Start by taking a spoon and getting a nice portion of
your Cheesecake Batter. Sit this down into your Graham Cracker
Crumbs & slowly shake the bowl until your Cheesecake Bite is covered!
Feel free to use your hands and shape this up to be as spherical as
possible! Once you finish with each one place them in a tupperware
container or on a plate. Repeat this step until all of your Cheesecake
Bites are formed!
Once finished you can place these balls in the Freezer where they'll
last for up to 2 Months! When it's time to eat them just let them thaw
for around 5 Minutes at room temperature and dig in! Not only do
these taste amazing but they're sure to crush any sweets cravings
you've been having!
256
ANABOLIC RICE KRISPY TREATS
Crispy Rice Cereal 100g Calories: 906
Marshmallow Creme 13g Fiber: 0g
DIRECTIONS:
This recipe is a banger! These Rice Krispy Treats are perfect for grab &
go!! Make a batch in advance and have one or two when it's snack time!
First thing you want to do is place your Vanilla Whey, Fat Free Cream
Cheese, Zero Calorie Sweetener, Marshmallow Creme, & Fat Free Greek
Yogurt in a large Mixing Bowl. Mix everything together until it's smooth
and thoroughly combined.
Next thing you want to do is measure out 70g of your Crispy Rice Cereal
& add it into your bowl and slowly mix it in with the rest of your
ingredients.
Once everything is mixed up go ahead and pour your mixture into a
square baking dish & spread it out with a spoon until it's evenly dispersed
in the pan.
Once your pan is full go ahead and cover with plastic wrap & throw it in
the fridge for at least 2 hours to let everything firm up & become less
sticky. If you're in a rush an hour or so in the freezer will accomplish the
same thing!
Once your pan has cooled off go ahead and remove it from the
fridge/freezer and cut it into squares.
Now just measure out your remaining 30g of Crispy Rice Cereal & toss it
in a large mixing bowl. Take each of your Rice Krispy Treats and press it
down into your Crispy Rice in order for it to stick to the outside and
create a crispy outer shell. Rinse & Repeat with every single bar!
And BOOM! You now have Anabolic Rice Krispy Treats that will satisfy
your sweet tooth and keep you Anabolic all day!
257
SMORE'S SKILLET BROWNIE

Coconut Flour 14g Fat: 8g
Chocolate Whey Protein 62g Protein: 54g
Unsweet. Cocoa Powder 10g Carbohydrates: 59g
Honey Graham Crackers 15g
Mini Marshmallows 10g
Baking Powder 2g
DIRECTIONS:
First thing we'll want to do is grab a Large Mixing Bowl & toss in our 183g
Canned Pumpkin, 14g Coconut Flour, 62g Chocolate Whey Protein, 10g
Unsweetened Cocoa Powder, 40g Sugar Free Chocolate Syrup, 2g Baking
Powder, & 5g Zero Calorie Sweetener! Mix these all together with a spoon
Now we'll grab an 8" Cast Iron Skillet & spoon our Anabolic Brownie mixture
down inside. Spread this out with your spoon until your whole pan is filled. I
like to make the edges a little thicker since they'll cook faster than the middle.
Now we'll grab our 15g of Honey Graham Crackers & break them up into
smaller pieces. The ones I buy yield 4 Small Crackers that I break in half. Stick
these down into your Brownie until they're evenly distributed throughout.
Next we'll take our 10g Mini Marshmallows & press them down into our
Brownie. Evenly space these out to ensure you'll get some Marshmallow
goodness in every single bite!
Once your Smore's Brownie is fully assembled we'll toss it in the oven at 350
Degrees for 11-14 Minutes! I recommend pulling at 11 Minutes and double
checking to make sure it's the consistency you want!
Once you pull it out of the oven drizzle a little of your Sugar Free Chocolate
Syrup on top & serve! You can also take a couple servings of Halo Top Ice
Cream & scoop on top to create the ultimate dessert experience!
And BOOM! You now have an extremely dense & filling Anabolic Dessert that
is sure to crush any craving you've been having!
258
PUMPKIN SPICE BLIZZARD

Xanthan Gum 3g Carbohydrates: 46g
Ice 300g
Cinnamon 3g
Pumpkin Pie Spice 3g
Cinnamon Toast Churros 41g
DIRECTIONS:
Tis' The Season for Pumpkin Spice Gains! High Volume
Ice Cream that is a real delicacy! Let's do this!!
First off you will need a powerful Blender for this one
so I recommend a Ninja Blender or a food Processor to
get the consistency right!
Take all of your Ingredients listed above and toss them
in your blender! If you want to save about 5g of your
Cinnamon Toast Churros Cereal as a crushed up
topping feel free but it's personal preference!
Blend everything up on High for 3-4 Minutes or until it
Quadruples in size and fills up almost the entire
blender!
And Boom!! You now have an Anabolic Pumpkin Spice
Blizzard that is delicious and uniquely Festive! Top with
Fat Free Whipped Cream to make it even more
delicious!
259
CHOCOLATE CHIP MUFFINS

Vanilla Whey Protein 24g Calories: 238
Canned Pumpkin 61g Protein: 25g
Baking Powder 1g
Water 46g
DIRECTIONS:
This recipe is super simple & easy to Meal Prep out for the entire week!
Tasty, Filling, & Anabolic Chocolate Chip Muffins will be yours very soon!
Let's do this!
First thing you want to do is toss your 24g Vanilla Whey Protein, 42g Fat
Free Greek Yogurt, 61g Canned Pumpkin, 14g Coconut Flour, 2g Zero
Calorie Sweetener, 1g Baking Powder, & 42g Water (1/4 Cup) in a Large
Mixing Bowl! Whisk all of these together until thoroughly combined!
Now you'll weigh out your 7g of Sugar Free Chocolate Chips (I Use Lily's
Dark Chocolate Baking Chips) & toss about 4-5g in the bowl with your
batter! The remaining Chips you'll use to decorate the top!
Now grab a Large Muffin Baking Pan (I use a 6 Muffin Tin) and also grab
a Large Muffin Liner. Place your Muffin Liner in the pan and fill it with all
of your batter! Once it's filled up go ahead and take your remaining
Chocolate Chips and stick them in the top of your muffin!
Now just toss your Muffin Tray in the oven at 350 Degrees for 30-35
Minutes! Once finished let it cool for at least a few minutes before
removing!
And Boom! You now have an Anabolic Chocolate Chip Muffin that is
perfect to wrap in Plastic Wrap and save for later! Super filling, low
calorie, & delicious!
*NOTES* If making these in bulk just multiply the ingredients above by
the number of days you are making!
260
COOKIE DOUGH BITES

Vanilla Greek Yogurt 42g Protein: 116g
Swerve Brown Sugar 110g Carbohydrates: 54g
Lily's Dark Chocolate Chips 14g Fiber: 25g
Sugar Free Maple Syrup 10g
Vanilla Extract 2g
Salt 1g
DIRECTIONS:
This recipe is super simple & yields 15 Cookie Dough Bites that
taste just like the real thing with added Protein! Each bite is
equivalent to 102 Calories 6g Fat 8g Protein 4g Carbs 2g Fiber!
First thing we'll do is grab a Large Mixing Bowl & toss in 160g
Sunflower Butter, 93g Vanilla Whey Protein, 42g Vanilla Greek
Yogurt, 110g Swerve Brown Sugar, 10g Sugar Free Maple Syrup,
2g Vanilla Extract, & 1g Salt! Grab a spoon & mix everything
together until it becomes clumpy.
Once it's clumpy, weigh out your 14g Lily's Dark Chocolate
Chips & toss them in the bowl. Go in by hand & mix everything
together until it's all combined & has a Cookie Dough texture!
Now, we'll grab a little chunk of our dough & roll it up into a
ball! Keep doing this until you have 15 evenly sized Cookie
Dough Balls!
And BOOM! You now have Cookie Dough Bites that are the
perfect snack to crush that sweet tooth & keep you on track!
Toss any extras in the fridge as they'll last in a sealed container
for up to 7 Days!
261
COCOA PEBBLE DONUTS

Plain Greek Yogurt 170g Carbohydrates: 80g
Sugar Free Choc. Syrup 5g
Unsweet. Baking Cocoa 5g
Baking Powder 3g
Cocoa Pebble Cereal 27g
DIRECTIONS:
These are the BEST Anabolic Chocolate Donuts you will ever eat! There may be a lot
of ingredients but overall this recipe is simple! Let's do it!!
Grab a Large Mixing Bowl & toss in your 30g White Flour, 14g Coconut Flour, 46g
Chocolate Protein Powder, 170g Plain Greek Yogurt, 5g Unsweetened Baking Cocoa,
3g Baking Powder, & 10g Zero Calorie Sweetener! Whisk this together until
Now grab a Donut Baking Tray & spray it with a coating of Non-Stick Spray! Use a
spoon and slowly fill each Donut Mold with your filling. I prefer to make 5 Donuts with
this recipe but feel free to make as many as you'd like!
Now just toss your donuts in the Oven at 350 Degrees for 6-8 Minutes!
While the Donuts are cooking we will go ahead and make our Icing! In a small bowl
toss in 16g Chocolate Protein Powder, 56g Fat Free Cream Cheese (Room
Temperature Mixes The Best), 5g Zero Calorie Sweetener, & 5g Sugar Free Chocolate
Syrup! Use a spoon and mix these together until it becomes a creamy icing like
consistency. You have to work the Fat Free Cream Cheese a little bit with your spoon
but it'll get there don't you worry!
Once your Donuts are finished in the oven let them cool for a few minutes and
remove from the tray. Using a knife you will slowly spread your Icing on top of each
donut!
Finally, you will weigh out your Cocoa Pebbles in a small bowl and dip each donut
Icing side down into your bowl and manuever it a little bit until the Cocoa Pebbles
have stuck fully to your Icing! Repeat this step until all donuts are covered!
And BOOM! You now have delicious Cocoa Pebble Donuts that are filling, delicious, &
may just give your girlfriend a beard!
262
ANABOLIC BIRTHDAY CAKE BITES
Coconut Flour 14g Calories: 335
Egg Whites 184g Fat: 3g
Baking Soda 3g Carbohydrates: 30g
Rainbow Sprinkles 10g Fiber: 9g
Protein Powder 32g
DIRECTIONS:
This is a great snack recipe & is STUPID SIMPLE!! Ready in around
15 minutes & they're perfect if you eat them fresh, out of the fridge,
or out of a meal prep container later on in the day! You're gonna
love this one!
First step is to mix every single one of your ingredients in a large
mixing bowl. Make sure you mix this up to the best of your ability
that way all the sweetness is spread into every single bite!
Now that you have a liquid batter you want to take a mini-muffin tin
& spray it down with non-stick spray that way it's easy to remove
your bites once they're finished.
Using a spoon you will evenly fill each of your molds with the batter
we just created. I typically use a 24 muffin tray myself so you may
have batter leftover if you use a smaller one!
Once each mold is filled all we do is throw this in the oven at 350
Degrees for around 10-12 minutes!!
Once you pull these out of the oven let them cool for a few minutes
and you're good to go! These things are perfect to snack on or to
prep in advance and use as a meal since they keep so well in
tupperware and don't require re-heating! Close your eyes while
you eat these and pretend you're blowing out your birthday
candles! Makes them taste better I swear!
263
ANABOLIC CHOCOLATE CHIP COOKIES
Natural Peanut Butter 160g Calories: 1536
Vanilla Greek Yogurt 42g Protein: 118g
Large Egg 1 Egg Carbohydrates: 59g
Swerve Brown Sugar 110g Fiber: 15g
Unsweet. Choc. Chips 14g
Vanilla Extract 2g
DIRECTIONS:
Making a batch of these delicious cookies is not only simple but will
give you grab & go snacks for the whole week! This recipe yields 12
Cookies in total with each one containing 132 Calories 8g Fat 10g
Protein 5g Carbs 1g Fiber! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 160g
Natural Peanut Butter, 93g Vanilla Whey Protein, 42g Vanilla Greek
Yogurt, 1 Large Egg, 110g Swerve Brown Sugar, & 2g Vanilla Extract!
Mix these all together with a spoon until fully combined. You may
need to use your hands at the end to finish up!
Once the Cookie Dough is all mixed up we'll take our 14g
Unsweetened Chocolate Chips (I use Lily's No Sugar Added Dark
Chocolate Baking Chips) & fold them into the dough. Mix everything
together until the Chocolate Chips are incorporated!
Now, we'll use a spoon & scoop 12 evenly sized balls of Cookie
Dough onto a Baking Sheet. Use your hands & shape each one into
a cookie shape! If you wet your fingers beforehand it'll make these
easier to shape without sticking!
Finally, we'll place these in the oven at 350 Degrees for 8 Minutes!
Once finished remove from the Oven & let cool for roughly 5
Minutes before digging in! Any extras you have just toss in a Meal
Prep Container. They'll be good for roughly 7 Days!
264
ANABOLIC BROWNIE SUNDAE

Unsweet. Cocoa Powder 10g Carbohydrates: 62g
Baking Soda 3g
Halo Top Ice Cream 85g
DIRECTIONS:
The HOLY GRAIL of dessert recipes! Not only will this satisfy any sweet
tooth but you'll be completely stuffed afterwards. Perfect to prep out
for days in advance or tupperware up and freeze to eat later!
What you want to do is add every single one of your ingredients to a
large mixing bowl. The only ingredient we don't add is the Halo Top
Vanilla Ice Cream since we throw that on top at the end!
Once all of the ingredients are in your mixing bowl go ahead and whisk
this for 2-3 minutes until it's the same consistency throughout.
Now we'll take a square shaped baking tray and spray it with some
non-stick cooking spray. Feel free to lay foil or parchment paper down
for less clean up.
Spoon your batter into your pan & spread evenly from corner to
corner with a spoon. The thinner your layer the quicker it'll cook. The
thicker it is the more gooey it'll be on the inside.
Now we want to throw this in the oven at 350 Degrees anywhere from
10-13 minutes. For me I like to go closer to 10 because it's got a much
better texture BUT if you want it to be more like cake then cook it the
full 13 minutes.
Once it's done pull it out and top with your Halo Top Ice Cream! I use
Vanilla personally because it has the best macros but you can mix &
match with whatever flavor you'd like! You are going to adore this
thing, I promise you that!!
265
CINNAMON SWIRL PROTEIN CAKE
Cinnamon 5g Fiber: 7g

Vanilla Extract 5g
Baking Powder 3g
DIRECTIONS:
One of my favorite recipes!! Especially if you make it "just right" which I'll
explain my method below.
First off this is really simple! Toss every single one of your ingredients
besides the cinnamon in a large mixing bowl. Whisk all of these together for
a couple minutes until fully combined.
Grab a small square or circle baking dish and spray it down with a light
coating of non-stick spray! Dump half of your batter in the pan and spread
evenly.
Next take your cinnamon and spread it across this layer. The 5g
measurement above is just an estimate, feel free to use as much as you'd
like! I like to sprinkle more zero calorie sweetener here as well to add some
sweetness!
After your first layer is done and coated with cinnamon go ahead and pour
the rest of your batter on top and spread evenly. What will happen is it'll
create swirls in the cake as some of the cinnamon rises to the top. Totally
normal!
Pre-heat your oven to 325 Degrees & hear me out on the next step: if you
want this thing to be GOOEY then 15 minutes is about perfect. The top
middle will be a little jiggly but it's amazing. If you want it more solid then 17-
18 minutes is what you want!
And boom! Pull it out and top with a little more cinnamon and zero calorie
sweetener. This thing is delicous, dense, & very filling! Feel free to refrigerate
the other half for another meal later on!
266
OREO CHEESECAKE BITES

Protein Powder 62g Fat: 4g
Oreo O's Cereal 41g
DIRECTIONS:
GAMECHANGER!! This recipe will satisfy any sweets craving you have & I'd bet my
left big toe on that one. Super simple & a real treat! Let's Go!!
First we want to measure out all of our ingredients (besides the cereal) and place
them in a large mixing bowl.
Mix this up to the best of your ability! A hand mixer or stand mixer works well for
this but I normally do it by hand with a whisk. Can take a few minutes so be patient
with it!
Once your cheesecake batter has been fully mixed what we need to do is let it firm
up so we can form it into balls. If you are in a hurry throw it in the freezer for 45-
60 minutes (my preferred method). If you aren't stressed for time just let it sit in
the fridge for 3-5 hours or overnight to thicken up!
In order to get our Oreo coating how we want it what we need to do is measure
out our Oreo O's cereal & throw it in a zip-lock bag. Once it's in there we need to
break it up into a powder like consistency. Grab something you can smack it with
and beat it until it's a fine dusty powder. Once this is done you can pour the
powder into a mixing bowl.
We are now ready to assemble our Oreo Cheesecake Bites! Using an ice cream
scoop or spoon you will now scoop out some of your cheesecake batter and roll it
up into a ball with your hands. It will be sticky so be prepared!
Take your cheesecake ball and place it in your Oreo Powder. You can either roll it
around by hand or shake the bowl and "toss" the cheesecake ball in the Oreos.
Either method works! Do this to every ball until all are covered & your Oreo
powder is all used up. Dump any extra on top of your Cheesecake Bites!
And Voila! Our Oreo Cheesecake Bites are finished and ready to go! Personally I
like to tupperware these up and freeze for at least 15 minutes before eating so
they firm up but do whatever you like! They'll be delicious no matter what you do!
267
CINNAMON TOAST DONUTS

Zero Calorie Sweetener 15g Carbohydrates: 83.5g
Non Fat Greek Yogurt 85g Fiber: 3g
Fat Free Cream Cheese 42g

Vanilla Extract 5g
Cinnamon 3g
Baking Powder 3g
Cinnamon Toast Crunch 28g
DIRECTIONS:
We will be splitting some of these ingredients up: some will be for our donuts the other
for the icing so pay close attention to the directions below! Let's do this!!
First grab a large mixing bowl and throw in your White Flour, 31g of your Protein
Powder, Egg Whites, Vanilla Extract, 10g of your Zero Calorie Sweetener, 1g of your
Cinnamon, & finally your baking powder. Add 30g of water as well to loosen it up a bit!
Whisk this up until fully combined!
Using a donut baking pan (I use a 6 donut pan myself) evenly pour your batter into
each donut mold.
Bake @ 350 Degrees for 6-8 Minutes. I prefer closer to 6 minutes for them to be
softer!
While these are in the oven we will make our icing. Mix your other 32g of Protein
Powder, 5g of Zero Calorie Sweetener, 85g Of Yogurt, Sugar Free Syrup, 2g of
Cinnamon, & Fat Free Cream Cheese all together in a bowl. Whisk for 2-3 minutes until
it's a smooth consistency throughout!
Once the donuts are out of the oven you can use a knife to spread your icing on the
top of each donut.
In a separate bowl weigh out your Cinnamon Toast Crunch Cereal & toss it in a baggie
to break it up into smaller pieces.
Now just evenly sprinkle your Cinnamon Toast Crunch over the top of each donut and
it will easily stick to the icing. Do this until you're all out of cereal!
And BOOM! The perfect craving killer! Feel free to freeze these or refrigerate to eat
later...that is if you don't eat them all in one sitting! haha
268
ANABOLIC CHOC. CHIP PIZOOKIE
Protein Powder 62g Protein: 73g
Baking Powder 2g

Halo Top Ice Cream 85g
DIRECTIONS:
Another staple for me lately! Super filling, delicious, high in protein &
EASY to make! Let's get to it!
First thing you want to do is toss your Canned Pumpkin, Egg Whites,
Protein Powder (I prefer Vanilla for this), White Flour, Zero Calorie
Sweetener, & Baking Powder in a mixing bowl and mix until everything
is thoroughly combined.
After everything is mixed you need to transfer this to a cast iron skillet
(for dramatic effect) or another oven safe baking dish. I prefer the cast
iron skillet myself since it seems to give it a more cookie like
consistency!
Once you've transferred your batter into the skillet go ahead and
smooth out the top so it'll look extra pretty for photos once it's done!
Now take your sugar free chocolate chips and spread them out on top
of your batter. I like to press them down into the batter so about half
of the chocolate chip is poking out.
Now just throw this in the oven at 350 Degrees for 30-35 minutes! I
like my Pizookie to be a little softer so I go for 30 but you can
experiment with the times to get it just how you like it!
Once it's done you will let it cool for a few minutes before adding your
Halo Top Ice Cream on top! Feel free to top with sugar free chocolate
syrup or another zero/low calorie glaze & enjoy!
269
ANABOLIC OREO MCFLURRY

Whey Protein 47g Calories: 433
Plain Greek Yogurt 85g Fat: 5g
Oreo O's Cereal 40g Fiber: 5g
Oreo Pudding Mix 8g
Xanthan Gum 3g
Ice 300g
DIRECTIONS:
My NEW FAVORITE Ice Cream Recipe! Not only is it simple but so
dang FILLING! Just you wait!
First thing you want to do is toss your Whey Protein, Greek
Yogurt, Unsweetened Almond Milk, Zero Calorie Sweetener, Oreo
Pudding Mix, Ice, & your Xanthan Gum in a powerful blender or
food processor.
Next up you want to weigh out your Oreo O's Cereal in a small
bowl & transfer it to a large zip-lock baggie. Crush all of your
cereal until it's in smaller pieces.
Now take about 3/4 of your cereal and throw it in your blender
with everything else! You'll save the remaining cereal for the
topping.
Blend on High for about 3 minutes. Feel free to scrape any
excess off the sides during blending in order to capture 100% of
the flavor!
Once your McFlurry is the consistency you want you can transfer
to a large bowl or just eat out of the blender like I do! Sprinkle
your remaining Oreo O's on top and you're good to go!
And Voila!! You now have an Anabolic Oreo McFlurry that is sure
to satisfy just about any craving you have!
270
REESE'S PB CUP BLIZZARD

Whey Protein 32g Calories: 444
Reese's Puffs Cereal 39g Fiber: 9g
Sugar Free Pudding Mix 7g
PBFit/PB2 Powder 16g

Xanthan Gum 3g
Ice 300g
DIRECTIONS:
We finally have a contender to face off against the Oreo Mcflurry
for the BEST Ice Cream Recipe!! Who will win? That's up to you!
First thing you want to do is toss your Whey Protein, Greek Yogurt,
Unsweetened Almond Milk, PBFIT/PB2 Powder, Zero Calorie
Sweetener, Sugar Free Pudding Mix (Vanilla Or Chocolate), Ice, &
your Xanthan Gum in a powerful blender or food processor.
Next up you want to weigh out your Reese's Cereal in a small bowl
& transfer it to a large zip-lock baggie. Crush all of your cereal until
it's in smaller pieces.
Now take about 3/4 of your cereal and throw it in your blender
with everything else! You'll save the remaining cereal for the
topping.
Blend on High for about 3 minutes. Feel free to scrape any excess
off the sides during blending in order to capture 100% of the
flavor!
Once your Blizzard is the consistency you want you can transfer to
a large bowl or just eat out of the blender like I do! Sprinkle your
remaining Reese's Puffs on top and you're good to go!
And BOOM!! You now have a delicious shake that may just knock
out the McFlurry with one punch! You be the judge!!
271
ANABOLIC CHEESECAKE
Whey Protein 124g Fat: 19g
Honey Graham Crackers 155g Carbohydrates: 208g
Vanilla Extract 10g
DIRECTIONS:
This is the ONLY Anabolic Cheesecake Recipe you will ever need! I'm not sure what
act of wizardry made this thing so good but I ain't gonna doubt it!
The first thing we want to do is weigh out our Honey Graham Crackers in a large
mixing bowl.
Next up we want to crush our Graham Crackers into little pieces so either do this in
your mixing bowl or grab a large bag, toss them in, & pound away!
Once all of your Graham Crackers are broken up into smaller pieces toss them back in
your mixing bowl and pour in your 60g of Sugar Free Syrup. Mix this up by hand until
your Graham Crackers are all soggy and have absorbed the syrup.
Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your graham
cracker dough down into it. Form this up along the bottom and up the sides until
you've created the crust for our Cheesecake!
Now you just want to grab a large Mixing Bowl and toss in your Fat Free Cream
Cheese, Whey Protein, Fat Free Greek Yogurt, Vanilla Extract, & Zero Calorie
Sweetener. Once all of this is in there use a whisk and mix it up to the best of your
ability! If you have a Ninja Blender or Stand Mixer feel free to use that but I simply use
my whisk for a few minutes and it turns out fantastic!
Once your Cheesecake Batter is fully mixed go ahead and dump it into your cake pan
on top of your Graham Cracker Crust.
Using a spoon go ahead and smooth it out and spread it so that it fills the entire pan
and is snug up against the edges!
Once your Cheesecake is fully formed all we have left to do is toss it in the Oven at
325 Degrees for 30 Minutes. Once it finishes cooking pull it from the oven and let it
sit and cool for a few minutes before covering with plastic wrap and placing it in the
fridge to chill for at least 3-4 Hours. Letting it chill overnight is the best!
And Voila! You now have a delicious & creamy Anabolic Cheesecake that everyone is
going to love! Feel free to freeze any extra pieces as they'll keep for months that way!
272
ANABOLIC PEANUT BUTTER CHEWS
Sugar Free Honey 42g Fat: 13g
PBFit/PB2 Powder 80g Protein: 68g
Corn Flakes 40g
DIRECTIONS:
Not only is this recipe about as simple as it gets BUT the end result is so close to
the original you might not believe it! Let's go!!
First thing you want to do is toss your Unsweetened Almond Milk, Sugar Free
Honey, PBFit/PB2 Powder, Vanilla Whey, & Zero Calorie Sweetener in a Large
Mixing Bowl. Mix all of these together until they're thoroughly combined.
Now just take your Peanut Butter Batter & pour it into a Medium Sized Sauce Pan.
Make sure you spray it with Non-Stick Cooking Spray if you want an easier clean
up!
Now we'll just clean out the Mixing Bowl we used for our Peanut Butter & we'll go
ahead and dump our 40g of Corn Flakes into it. Set this off to the side.
Now we'll take our Sauce Pan that we poured our Peanut Butter Batter into &
place it on the stove. Set the heat to Medium & slowly stir it while it heats up. It's
going to slowly thicken as we sit there stirring it. Stick with it for about 3-4
Minutes or until it becomes thick and about the same consistency as regular
Peanut Butter.
Once your Peanut Butter Batter has reached the desired thickness pull it off of
the stove and pour your mixture into the bowl with your Corn Flakes. Once all of
your Peanut Butter is in there go ahead and stir everything together!
Now you'll just use a spoon and scoop out each Peanut Butter Chew one by one!
Throw these in tupperware, on a plate, or on a piece of parchment paper! Make
the bites whatever size you'd like!
Once all of your bites are created all you need to do is leave them out to cool for
30 Minutes or so & they'll be good to go! Personally I like to throw mine in the
Freezer & eat them like that but hey: there's no rules here so do whatever you're
feeling!
And BOOM!! Our Anabolic Peanut Butter Chews are now ready to rock & roll!
Whether you eat these as a quick snack or a full meal I guarantee one thing: you'll
be wanting more right after!
273
ANABOLIC ICE CREAM SANDWICH
Coconut Flour 14g Calories: 408
Unsweet. Baking Cocoa 5g Carbohydrates: 42g

Halo Top Vanilla 85g
DIRECTIONS:
This recipe is wild! Do you want an Ice Cream Sandwich but don't want to be
wheelbarrowed into work tomorrow? Give this guy a shot!
First thing we want to do is throw our Coconut Flour, Fat Free Plain Greek
Yogurt, Protein Powder, Unsweetened Baking Cocoa, Baking Powder, & Zero
Calorie Sweetener in a large Mixing Bowl. Whisk everything together until
thoroughly combined.
Once our dough is formed we will now toss in our 7g of Sugar Free Chocolate
Chips & continue mixing our dough.
At this point your dough should very closely resemble regular old Cookie
Dough!
Now we'll grab a baking sheet and lay down a piece of foil to help with clean up.
Spray this surface with Non-Stick Cooking Spray! Next we'll use a spoon and
split the dough in half and place each half on our Baking Sheet. Using your
hands or a spoon go ahead & shape each cookie into a circle and make sure
they're as close to the same size as possible.
Once your two Cookies are formed and on the Baking Sheet all we want to do
is throw them in the Oven at 350 Degrees for around 12-14 Minutes.
Once your cookies are done let them cool for a few minutes before taking your
85g of Halo Top Vanilla Ice Cream and sandwiching it between them! I like to
chop my Ice Cream up into smaller pieces so it fits on my Sandwich better but
do whatever you're feeling!
And BOOM!! You now have an Anabolic Ice Cream Sandwich that is loaded with
Protein & Fiber so not only will you crush your sweet tooth but you'll be full
long after the sandwich is gone!
274
ANABOLIC FRENCH TOAST BLIZZARD
French Toast Crunch 37g Carbohydrates: 48g
Xanthan Gum 3g

Ice 300g
DIRECTIONS:
Today we are taking the classic Anabolic French Toast recipe & making it a
delicious frozen treat! This guy will leave you full & satisfied for hours!
First thing you want to do is toss your Vanilla Whey Protein, Plain Greek
Yogurt, Unsweetened Almond Milk, Sugar Free Pudding Mix (I prefer Vanilla
for this but it's all personal preference), Xanthan Gum, Sugar Free Syrup
(Mrs. Buttersworth is my favorite!), Ice, & Zero Calorie Sweetener all in a
powerful blender. I recommend a Ninja Blender for these recipes!
Now weigh out your 37g of French Toast Crunch Cereal and throw about 30g
of it in your Blender along with everything else. We're saving the rest for our
topping! If you don't care about making it look pretty just toss it all in there.
Blend this on High for about 2-3 Minutes before stopping the blender and
scraping the sides to make sure you get everything blended thoroughly.
After scraping off any build up go ahead and blend for another 2-3 minutes
or until it reaches the consistency you want! Keep in mind: the more ice you
use the larger the recipe will become! If you want it thicker and smaller just
use less ice & vice-versa!
Once you're done go ahead and throw it in a bowl or large cup and top it off
with your remaining French Toast Crunch Cereal! Feel free to eat this
straight out of the blender if you prefer, I won't judge!
And BOOM! You now have a delicious frozen treat that will remind you of
Breakfast on a Sunday morning! There is no way you will eat this whole thing
and still be hungry afterwards, I guarantee it!
275
ANABOLIC PEANUT BUTTER COOKIES
PBFit/PB2 Powder 64g Calories: 567
Water 35g
Baking Powder 3g
DIRECTIONS:
These Cookies are incredible! Not only are they easy to whip up in around
10 Minutes BUT you can eat the whole recipe without any guilt!
First thing we want to do is throw our PBFit/PB2 Powder, Fat Free Plain
Greek Yogurt, & 35g of Water in a Large Mixing Bowl. Go ahead and mix
these together for a few minutes until your mixture has the same
consistency as regular Peanut Butter.
Now throw your Vanilla Whey Protein, Coconut Flour, Sugar Free Honey,
Zero Calorie Sweetener, & Baking Powder into the same bowl as your
Peanut Butter & mix this all together thoroughly for another 2-3 Minutes.
Once your Batter is all mixed up we can go ahead and portion it out into
cookies! Grab a baking sheet and lay a piece of foil down on it for easier
clean up. Hit it with a light coating of Non-Stick Spray!
Now just use a Spoon and place your cookies on the baking sheet leaving
around an inch or two of space between them. Make as many cookies as
you'd like! I personally like to have around 10 but do whatever you want!
Once all of your cookie dough balls are on the sheet you can use your spoon
to press and shape them but this isn't a necessity. They'll be good
regardless of how pretty they are.
Now just toss them in the Oven at 350 Degrees for around 5-7 Minutes! I
prefer doing 5 since it leaves them a little gooier on the inside but once
again this is personal preference. Once they finish let them cool for around
5 Minutes!
And BOOM! You now have delicious Peanut Butter Cookies that are perfect
for Snack Time! Feel free to throw them in tupperware and save for later!
276
ANABOLIC BROWNIE BRITTLE

Sugar Free Brownie Mix 77g Calories: 644
Unsweet. Baking Cocoa 5g
DIRECTIONS:
I really try to make all of my recipes as simple as possible but this one
truly takes the crown! Let's do this!!
First thing we want to do is toss our Sugar Free Brownie Mix (I buy
Pillsbury at Wal Mart), Whey Protein Powder (Just about any flavor
works!), Liquid Egg Whites, Fat Free Plain Greek Yogurt, Sugar Free
Chocolate Syrup, & Unsweetened Baking Cocoa in a Large Mixing Bowl!
Whisk all of these together for a couple minutes until they're thoroughly
combined.
Grab a Baking Sheet and lay down a piece of foil to make your clean up
easier! Spray the foil with a light coating of Non-Stick Cooking Spray!
Now just dump all of the batter out of your Mixing Bowl and onto your
Baking Sheet. Using a spoon you will now spread it out thin and evenly
across your pan.
Once your batter is all spread out you will now throw it in the oven at 325
Degrees for 10 Minutes. After the 10 minutes is done pull it out &
decorate the top of it with Sugar Free Chocolate Syrup. I like to make a
zig-zag pattern with the syrup to make it look pretty and add flavor but
make a smiley face if ya want, it's personal preference!
Once it's decorated throw your Brownie Brittle back in the oven at 325
Degrees for an additional 10-12 Minutes.
Remove from the oven and let it cool for at least 5 Minutes before cutting
into pieces and serving!
And BOOM! You now have Anabolic Brownie Brittle that is loaded with
protein and ready to be devoured! Feel free to freeze these to make
them even more delicious and dessert like!
277
BROWNIE BATTER BLIZZARD

Frozen Strawberries 140g Fiber: 15g
PBFit/PB2 Powder 8g
Xanthan Gum 3g
Ice 150g
Fiber One Brownie Bar 1
DIRECTIONS:
Today we are taking the Dairy Queen Brownie Batter Blizzard and
making it Anabolic! Let's do this!
First thing we want to do is toss our Unsweetened Almond Milk,
Chocolate Whey Protein, Fat Free Plain Greek Yogurt, Sugar Free
Chocolate Syrup, Frozen Strawberries, PBFit/PB2 Powder, Xanthan
Gum, Ice, & Zero Calorie Sweetener all in a powerful blender!
Now we just want to blend this up on High for about 3-5 Minutes!
You'll know it's working when the recipe starts expanding and
doubles/triples in size! Scrape the sides if you notice any build up.
At this point our Ice Cream is done so what we want to do is take
our Fiber One Brownie Bar & break it up into tiny little bite size
pieces. You can either toss these pieces into your Ice Cream and
stir them in or you can just layer them in as you spoon your Ice
Cream into your bowl!
And BOOM! You now have an Anabolic Brownie Batter Blizzard!
Not only will this thing leave you completely satisfied but those
little brownie pieces will have you feeling like you found treasure
everytime you find one!
278
ANABOLIC PUMPKIN PIE

Vanilla Protein Powder 124g Carbohydrates: 189g
Cinnamon 3g
Vanilla Extract 5g
Honey Graham Crackers 155g
DIRECTIONS:
A Holiday Staple! If you are looking to celebrate this holiday season without putting on
those holiday pounds then look no further than this recipe!
The first thing we want to do is weigh out our Honey Graham Crackers in a Large Mixing
Bowl.
Next up we want to crush our Graham Crackers into little pieces so either do this in
your mixing bowl or grab a large bag, toss them in, & pound away!
Once all of your Graham Crackers are broken up into smaller pieces toss them back in
your mixing bowl and pour in your 60g of Sugar Free Syrup. Mix this up by hand until
your Graham Crackers are all soggy and have absorbed the syrup.
Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your graham
cracker dough down into it. Form this up along the bottom and up the sides until
you've created the crust for our Pumpkin Pie!
Now in a Large Mixing Bowl toss in your 427g of Canned Pumpkin (this is right around
the weight of one can), Fat Free Cream Cheese, Fat Free Greek Yogurt, Vanilla Protein
Powder, Zero Calorie Sweetener, Cinnamon, & Vanilla Extract. Mix all of these together
thoroughly until fully combined! Feel free to use a powerful blender or hand mixer to
make this easier!
Once your Pumpkin Pie Batter is blended up go ahead and pour it into your Cake Pan
on top of your Graham Cracker Crust. Use a spoon to slowly spread it out evenly so it
fits the pan.
Now all we have to do is toss our Pumpkin Pie in the oven on the bottom rack for two
cooking cycles! The first one at 325 Degrees for 30 Minutes. Immediately after this is
done lower the heat to 300 Degrees & cook for an additional 15 Minutes!
And BOOM! You now have a delicious and creamy Anabolic Pumpkin Pie! Instead of
adding a few inches to your waistline this holiday season lets instead add it to the
biceps!
279
FRUITY PEBBLE DONUTS

Whey Protein Powder 62g Protein: 76g
Baking Powder 3g
Fruity Pebble Cereal 27g
DIRECTIONS:
We will be splitting some of these ingredients up: some will be for our donuts the
other for the icing so pay close attention to the directions below! Let's do this!!
First grab a large mixing bowl and throw in your 30g of White Flour, 14g Coconut
Flour, 46g of your Protein Powder, 170g of Greek Yogurt, 10g of your Zero Calorie
Sweetener, & finally your 3g of Baking Powder. Whisk all of this together for a few
minutes until it's thoroughly combined!
Using a donut baking pan evenly pour your batter into each donut mold! (I only
make 5 in mine so they're bigger but do whatever your preference is!)
Bake @ 350 Degrees for 6-8 Minutes. I prefer closer to 6 minutes so they'll be a
little softer!
While the donuts are in the oven we will make our icing. Place your remaining
16g of Protein Powder, 5g of Zero Calorie Sweetener, & your 56g of Fat Free
Cream Cheese all together in a bowl. Mix together with a spoon for 2-3 minutes
until it's a smooth consistency throughout! It will take at least a minute for it to
start smoothing out and becoming creamy so don't lose faith right away, it'll
happen!
Once the donuts are out of the oven you will use a knife and spread your icing
out on top of each donut!
In a separate bowl weigh out your 27g of Fruity Pebble Cereal!
Now just take each donut icing side down and dip it into your bowl and wiggle it
around until all of your icing is coated in Fruity Pebbles! If you have any
remaining cereal feel free to sprinkle it on any spots you may have missed!
And BOOM! The perfect craving killer! Feel free to freeze these or refrigerate to
eat later...that is if you don't eat them all in one sitting! haha
280
FLAMIN' HOT SMART POP

Orville Redenbacher Calories: 424
Popcorn Kernels 80g Fat: 8g
Flamin' Baked Cheetohs 28g Protein: 10g
Ranch Popcorn Seasoning 1 Bottle Carbohydrates: 78g
Fiber: 13g

DIRECTIONS:
My favorite late night binge-watching snack! This recipe isn't inherently
"Anabolic" but if you have the calories left over & you have hit your daily
Protein Goal then this one will leave you satisfied and munching for quite a
long time! Feel free to halve the ingredients in this recipe for a smaller bowl!
When it comes to the Popcorn we have a couple different options. You can
use a Large Bag of Orville Redenbacher Smart Pop Popcorn and it'll fit in
perfectly! If you have an Air Popper Popcorn Maker then follow the following
steps and you'll be good to go!
Weigh out your 80g of Orville Redenbacher Popcorn Kernels in a small bowl.
Once your Kernels are weighed out go ahead and dump them into your Air
Popper Machine and turn it on! The machine will do all the work so popping
your Popcorn will only take a couple of minutes. Just don't forget to place a
large bowl underneath your Popcorn Chute or else you'll have a Kitchen full of
Smart Pop!
Once your Popcorn is all finished popping we'll grab our Ranch Popcorn
Seasoning (I Use Kernel Season's Brand) & sprinkle it on top! The quantity here
is up to you, the calories are minimal and negligible so as long as we aren't
using the whole bottle everytime we'll be fine! lol
Finally we'll weigh out our 28g of Flamin' Hot Baked Cheetohs and add them
into our Popcorn Bowl as well!
And Boom!!! We now have a VERY HIGH volume snack that is great for Movie
Night or when you're in a snacking mood! This is a great way to finish off a
night and enjoying some crunchy/salty flavor without all the calories or regret!
*NOTES* If you want to step this up a bit slowly add your popcorn into the
bowl layer by layer and use the Ranch Seasoning on each layer. Also, using
your Flamin' Hot Cheetohs in the layers as well is a great idea! Helps spread
the delicious flavor through the whole thing!
281
ANABOLIC OREO CHEESECAKE

Oreo O's Cereal 160g Carbohydrates: 230g
DIRECTIONS:
This is BY FAR my favorite Cheesecake Recipe to date! If you love Oreo's & you love
Cheesecake then this is a match made in heaven!
The first thing we want to do is weigh out our Oreo O's Cereal in in two separate bowls! In
one weigh out 40g & in the other weigh out 120g.
Now what we want to do is crush our 120g Oreo Bowl into a fine powder! I find my Blender
works great and does this quickly but if you don't have one then just throw them in a
baggie and beat them up with a blunt object until they're in a fine powdery form!
Now we'll save our 40g Oreo Bowl as a topping for our Cheesecake! In the bowl with 120g
of Oreo O's add in 170g of our Fat Free Greek Yogurt! Mix this all together with a spoon
until it thickens up and is fully mixed!
Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your newly formed
Oreo Dough down into it. Form this up along the bottom of the pan until it's completely
covered!
Bake the Crust at 400 Degrees for 10-12 Minutes. When you pull it out it may have rose a
little bit & if this is the case just use a spoon and flatten it back out.
Now just grab a large Mixing Bowl and toss in your 448g Fat Free Cream Cheese, 124g
Whey Protein, 340g Fat Free Greek Yogurt, 10g Vanilla Extract, & 30g Zero Calorie
Sweetener. Once all of this is in there use a whisk and mix it up to the best of your ability!
If you have a Ninja Blender or Stand Mixer feel free to use those to speed up the process!
Once your Oreo Cheesecake Batter is fully mixed go ahead and dump it into your cake pan
on top of your Oreo Crust.
Using a spoon go ahead and smooth it out and spread it so that it fills the entire pan and is
snug up against the edges! Now take your remaining 40g of Oreo O's Cereal & break it up
into smaller pieces. Sprinkle this evenly on top of your Cheesecake!
Once your Oreo Cheesecake is fully formed all we have left to do is toss it in the oven at
325 Degrees for 30 Minutes! Once it finishes cooking pull it from the oven and let it sit and
cool for a few minutes before covering with plastic wrap and placing it in the fridge to chill
for at least 3-4 Hours. Letting it chill overnight is the best!
And Voila! You now have a delicious & creamy Anabolic Oreo Cheesecake that is perfect to
cut into pieces and Meal Prep out for the week! You will absolutely love this one!
282
PB BROWNIE SKILLET COOKIE

Sugar Free Brownie Mix 30g Calories: 629
PBFit/PB2 Powder 32g Fat: 13g
Whey Protein 62g Protein: 69g
Canned Pumpkin 122g Carbohydrates: 59g
Reese's PB Chips 15g Fiber: 13g
Vanilla Extract 3g
Baking Powder 3g
DIRECTIONS:
This recipe is wicked simple, creamy, & delicious! If you've been craving a dessert
that tastes like something you SHOULDN'T be eating this then is the one!
First thing you want to do is grab a Large Mixing Bowl and toss in your 30g Sugar
Free Brownie Mix (I use Pillsbury brand & you can find it almost anywhere), 32g
PBFit/PB2 Powder, 62g Chocolate Whey Protein, 122g Canned Pumpkin, 3g Vanilla
Extract, 3g Baking Powder, & 5g Zero Calorie Sweetener!
In a separate bowl weigh out your 15g of Reese's Peanut Butter Chips. Toss about
half of these in your Large Mixing Bowl with everything else! Save the other half
for decorating the top of the cookie!
Now all you need to do it mix all of your ingredients up! This is an easy mix so I
just use a spoon for a few minutes and make sure everything is incorporated
together thoroughly! You'll know you're good once it reaches a dark brown color
and looks like traditional brownie batter!
Now grab a small Cast Iron Skillet & empty your batter into it! You don't need to
use a Skillet for this if you don't have one. You can use a small cake pan if you'd
like, just make sure what you're using is oven safe and the end result should be
similar!
Once your batter is spread out evenly in your pan go ahead and place the rest of
your Reese's Peanut Butter Chips on top!
Now we're ready to toss our Cookie in the oven! Place your Cast Iron Skillet in the
oven at 325 Degrees for 10-12 Minutes!
And Boom! You now have a delicious and gooey Anabolic Skillet Cookie that
ANYONE is going to love! Just don't feed any to the dog because they aren't made
to have chocolate.
*NOTES* Feel free to top with Fat Free Whipped Cream for another burst of flavor!
283
CHOCOLATE CHIP MUG CAKE

Instant Pancake Mix 27g Protein: 31g
DIRECTIONS:
This recipe is Simple, Anabolic, & ready in
about 90 Seconds! Let's do this!!
First thing you want to do is grab a Coffee
Mug! Just about any mug will do, you'll get
bonus points if it's Star Wars themed!
Combine your Vanilla Whey Protein, Fat
Free Greek Yogurt, Instant Pancake Mix,
Unsweetened Almond Milk, Sugar Free
Chocolate Chips, & Zero Calorie Sweetener
all together in your Mug! Stir these
together until thoroughly combined!
Once it's finished being mixed just toss it in
the Microwave for around 90-120 Seconds!
And BOOM! You now have an Anabolic
Mug Cake that is fluffy and delicious!
284
ANABOLIC BUTTERFINGER BLIZZARD
Sugar Free Pudding Mix 7g Carbohydrates: 39g
Xanthan Gum 3g Fiber: 4g
Butterfinger Bar 37g

Ice 300g
DIRECTIONS:
The Classic Dairy Queen Butterfinger Blizzard but we've put the good ole'
Anabolic Spin on it! Easy, Effective, & Anabolic! Let's do it!!
First thing you want to do is toss your Vanilla Whey Protein, Plain Fat Free
Greek Yogurt, Unsweetened Almond Milk, Sugar Free Pudding Mix (I prefer
Butterscotch for this but it's all personal preference), Xanthan Gum, Ice, &
Zero Calorie Sweetener all in a powerful blender. I recommend a Ninja
Blender for these recipes!
Now weigh out your 37g of Butterfinger (I buy the individual Fun Size Bars
that way they are always on hand & in easy portions) and throw about 20g of
it in your Blender along with everything else. We're saving the rest for our
topping! If you don't care about making it look pretty just toss it all in there.
Blend this on High for about 2-3 Minutes before stopping the blender and
scraping the sides to make sure you get everything blended thoroughly.
After scraping off any build up go ahead and blend for another 2-3 minutes
or until it reaches the consistency you want! Keep in mind: the more ice you
use the larger the recipe will become! If you want it thicker and smaller just
use less ice & vice-versa!
Once you're done go ahead and throw it in a bowl or large cup and top it off
with your remaining Butterfinger! Feel free to eat this straight out of the
blender if you prefer, I won't judge!
And BOOM! We have now made homemade Ice Cream that is delicious and
won't dereail our diet! Feel free to add more Protein Powder OR Butterfinger
if you want to tweak it a bit to your preference!
285
BLUEBERRY CHEESECAKE MUFFINS
Blueberry Cheesecake Calories: 588
Muffin Mix 66g Fat: 8g
Vanilla Whey Protein 31g Fiber: 0g
Baking Powder 3g
DIRECTIONS:
Holy cow these are incredible! Not only are they Simple to whip up but
they're Anabolic at the same time! Let's do this!
Let's cover the most important ingredient which is the Blueberry
Cheesecake Muffin Mix. I buy a brand called Martha White & I've found it at
every store in my area! A pack of this is only 88 Cents! You should be able
to find it in the baking section of your grocery but worst case scenario just
order some packets online! Easy peasy!
First we'll grab a Large Mixing Bowl and toss in our 66g Blueberry
Cheesecake Muffin Mix, 170g Plain Fat Free Greek Yogurt, 112g Fat Free
Cream Cheese, 31g Vanilla Whey Protein, 5g Zero Calorie Sweetener, & 3g
Baking Powder. Mix all of these together with a Spoon until thoroughly
combined! Don't worry about your Cream Cheese not being fully mixed in,
the little pockets will create melted Cheesecake in our muffins!
Now grab a Mini Muffin Baking Tray and hit all your molds with a light
coating of Non-Stick Cooking Spray! I personally like to make 16 Mini
Muffins but feel free to make more or less, it's all personal preference on
sizing!
Once your molds are filled we're ready to toss these in the Oven! Pre-Heat
your oven to 400 Degrees and toss these in for around 9-10 Minutes! If
you're making large muffins you should increase the cooking time to 13-15
Minutes!
And BOOM! You now have Anabolic Blueberry Cheesecake Muffins! These
are delicious and if one didn't know any better they'd have no idea these
were actually good for them!
286
ANABOLIC STARBUCKS ICED COFFEE
Starbucks Iced Coffee 500g Calories: 93
Ice 300g
DIRECTIONS:
This Iced Coffee recipe tastes like a 1000 Calorie Starbucks
Drink without any of the Sugar, Fat, or Guilt! Let's do this!!
First thing I'll cover is the coffee: I buy the Pre-Made Starbucks
Blonde Roast Iced Coffee Gallon Tubs at my grocery store!
They're refrigerated and perfect for this recipe! Feel free to
use your coffee of choice since it'll still be great!
In a blender toss in your 500g Starbucks Iced Coffee, 65g
Unsweetened Almond Milk, 20g Sugar Free Maple Syrup (I Use
Mrs. Buttersworth), 16g Vanilla Whey Protein Powder, & 5g
Zero Calorie Sweetener. Blend these up for around 60-120
Seconds or until fully blended!
Grab a large cup and fill it with your 300g Ice! If your cup won't
hold the ice it's no big deal, I just like my drinks to be massive
so feel free to use less ice since it won't matter nutritionally.
Pour your blended coffee in your cup and BOOM! You now
have a delicious & Anabolic Starbucks Iced Coffee that is a
perfect kick start to your day! Skip the lines & skip the big
price tag, make this instead and you'll be thanking yourself
later!
*Notes* You can top this with Fat Free Whipped Cream to
really give it a beautiful finish!
287
ANABOLIC FUDGE BROWNIES

Natural Peanut Butter 32g Protein: 59g
Unsweet. Baking Cocoa 10g Carbohydrates: 45g
Baking Powder 3g
DIRECTIONS:
This recipe is guaranteed to annihilate any chocolate
cravings you've been having! Simple, Delicious, & Anabolic!
Let's do this...
First thing you want to do is grab a Large Mixing Bowl and
toss in your 244g Canned Pumpkin, 62g Chocolate Whey
Protein, 32g Natural Peanut Butter, 10g Unsweetened
Baking Cocoa, 40g Sugar Free Chocolate Syrup, 10g Zero
Calorie Sweetener, & 3g Baking Powder! Mix all of these
together with a Spoon or Whisk until thoroughly combined.
Now grab a Square Cake Pan (I use an 8x8) and lay down a
piece of Parchment Paper on the inside. Spray it with Non-
Stick Cooking Spray! Spoon your Batter into the pan &
smooth it out with a spoon until it evenly fills your entire pan
edge to edge!
Now just toss this in the Oven at 350 Degrees for 15-18
Minutes!
Remove from the oven and let cool for 2-3 Minutes before
cutting into pieces with a knife and eating! I like to take
Swerve Confectioners Sugar (A Zero Calorie Powdered Sugar
Alternative) and sprinkle it on top to add some flair!
288
MANGO PINEAPPLE SMOOTHIE

Frozen Pineapple 100g Protein: 26g
Frozen Mango 100g Carbohydrates: 31g
Ice 200g
DIRECTIONS:
This is my new favorite "Sweet Tooth
Killer" recipe! Simple, Delicious, &
Anabolic! Let's get started!
In a large blender (I use a Ninja) toss in
your 130g Unsweetened Almond Milk,
31g Vanilla Whey Protein, 100g Frozen
Pineapple, 100g Frozen Mango, 3g Zero
Calorie Sweetener, & 200g Ice!
Blend this all up on High for 3-4 Minutes
or until it's fully blended to your liking!
And BOOM! You now have one of the
most delicious recipes I've ever made.
Stupid simple & incredibly filling and
delicious!
289
ANABOLIC COOKIE DOUGH

Vanilla Extract 3g
Salt 1g
DIRECTIONS:
This recipe is wild! I don't foresee a circumstance where this
one doesn't completely blow your mind! Let's get started!
First thing we want to do is place our 32g Sunflower Butter,
46g Egg Beaters (You can use Liquid Egg Whites for this), 46g
Vanilla Whey Protein, 20g White Flour, 7g Sugar Free
Chocolate Chips (I use either Hershey's or Lily's Dark
Chocolate Chips for this), 7g Zero Calorie Sweetener, 3g
Vanilla Extract, & 1g Salt in a Large Mixing Bowl! Mix these all
together with a spoon for a few minutes until everything is
At this point you can literally eat the Cookie Dough and it'll
be great but very sticky! I recommend putting it in a Small
Square Loaf Pan and letting it chill in the fridge for at least
20-30 Minutes to ease off some of the sticky! My personal
favorite method however is to throw it in the Freezer and eat
it after it's frozen!
And BOOM! You now have Anabolic Cookie Dough that will
crush any of those cravings and leave you feeling full and
satisfied!
290
OATMEAL CHOC. CHIP COOKIES

Old Fashioned Oatmeal 60g Fat: 16g
PBFit/PB2 Powder 32g Carbohydrates: 76g

DIRECTIONS:
Not only is this recipe super simple but it's my favorite cookie recipe at
the moment! All you need is a few simple ingredients & you'll be eating
like Royalty in no time!
First thing we'll do is grab a Large Mixing Bowl and toss in our 130g
Canned Pumpkin, 60g Old Fashioned Oatmeal, 62g Vanilla Whey
Protein, & 32g PBFit/PB2 Powder. Mix all of these together with a
spoon until thoroughly combined!
Once you're done mixing add in your 15g of Sugar Free Chocolate
Chips. I use Lily's Dark Chocolate Chips personally but Hershey's also
has a Sugar Free Brand that will work great for this! Mix together with a
spoon one final time until all of the Chocolate Chips are folded in.
Once everything is mixed up grab a Baking Sheet and lay down a piece
of Foil on top of it. Spray it with a light coating of Non-Stick Cooking
Spray.
Now we'll shape our cookies using our batter & a spoon! Since these
don't have any Baking Powder or Flour inside they wont' expand so the
shape we form them into is how they'll come out of the oven. I
personally like to make 4 evenly sized cookies but you can really do this
however you like!
Now we bake! We'll toss our Cookies in the oven at 350 Degrees for
around 8-10 Minutes! If you like a softer cookie then go for the shorter
time but either way they'll be delicious!
And BOOM! You now have Anabolic Oatmeal Chocolate Chip Cookies
that are delicious, filling, & guilt free! You can eat these fresh out of the
oven or toss them in the fridge and have them later!
291
PEANUT BUTTER FUDGE

Peanut Butter 64g Calories: 958
Salt 2g
DIRECTIONS:
Everybody loves Peanut Butter Fudge right? Well today we'll be creating our
own Anabolic version that way we can get more out of it then just Sugar & Fat!
Let's do this!
Start off by grabbing a Large Mixing Bowl and throwing in your 64g Peanut
Butter, 92g Egg Beaters (Egg Whites will work fine as well), 62g Vanilla Whey
Protein Powder, 32g PBFit/PB2 Powder, 40g White Flour, 10g Zero Calorie
Sweetener, & optionally you can also add 2g Salt. Use a spoon and slowly mix
all of these together!
This will take a second to really get everything incorporated smoothly so be
patient and work with it. At a certain point when I make this the Fudge gets
formed into a ball and isn't too sticky. I like to pick it up and finish mixing it
together by hand but this is totally up to you!
Once your Peanut Butter Fudge is fully mixed up tear off a piece of Parchment
Paper & sit your Fudge down right in the middle. Grab a Small Loaf Pan or
equivalent and sit your Fudge down inside along with the paper. At this point I
like to just use my hands & form the Fudge into the shape of the Pan. Press
down on it lightly until it's in the shape you want! Fold the leftover parchment
paper hanging over the edges over top of your Fudge to cover it.
Toss your Fudge in the Freezer for a minimum of 60-120 Minutes! Personally I
like to let it stay in overnight for the best texture! Once you're ready to dig in
pull it out of the Freezer and cut it into square pieces. You may want to let it sit
out for 15 Minutes or so to soften a bit before cutting.
And BOOM! You now have Anabolic Peanut Butter Fudge that is surprisingly
delicious & filling! If you have leftovers just toss them in a tupperware
container and throw them back in the freezer!
292
MINI CHEESECAKES
Honey Graham Crackers 93g Calories: 972
Sugar Free Maple Syrup 60g Fat: 12g
Vanilla Protein Powder 96g Fiber: 0g
Vanilla Extract 18g
DIRECTIONS:
If you love Cheesecake then let me tell you straight up: drop whatever it is you're
doing and make this recipe right now! You won't regret it!!
First thing we'll do is get our Cheesecake Crust ready! In a Large Mixing Bowl
we'll toss in our 93g Honey Graham Crackers (Ends up being around 6 Sheets) &
break them up into a powder like consistency! If you have a blender you can use
that to speed this up significantly! Once your Graham Crackers are broken down
toss in your 60g of Sugar Free Maple Syrup & mix everything together thoroughly
with a spoon!
Now we'll grab a 6 Slot Muffin Tray and place a Paper Muffin Liner in each slot!
Evenly spoon your Crust Batter into each lining and flatten it out with your spoon
until the batter evenly lines the bottom of each liner.
Now we make our Filling! In a Large Mixing Bowl toss in your 168g Fat Free
Cream Cheese (Make sure this is room temperature so it doesn't clump when
you mix), 126g Fat Free Greek Yogurt, 96g Vanilla Protein Powder, 30g Zero
Calorie Sweetener, & 18g Vanilla Extract. Mix all of these together with a spoon
Now we'll just spoon our filing into each Muffin Liner evenly until it's all used up!
Use your spoon and smooth each of your Cheesecakes out on top to make sure
it's edge to edge!
Now we bake! All we'll do is toss our Tray in the Oven at 325 Degrees for 10-15
Minutes! Closer to 10 Minutes will make it a softer Cheesecake in the middle and
15 will make it a bit firmer. It's all personal preference. Once finished in the oven
just toss these in the fridge to settle for at least 4 Hours. Overnight is usually my
preferred way to let these cool!
And BOOM! You now have Six Anabolic Mini Cheesecakes that are absolutely
delicious and sure to satisfying that sweet tooth!
293
PEANUT BUTTER CUPS

PBFit/PB2 Powder 64g Calories: 664
Egg Beaters/Egg Whites 92g Fat: 20g
Choc. Whey Protein 16g Protein: 57g
Sugar Free Choc. Chips 42g Carbohydrates: 64g
Light Choc. Syrup 51g Fiber: 27g

DIRECTIONS:
Oh boy!! If you love Reese's Peanut Butter Cups then you'll adore this recipe! I'm
telling you: give this simple recipe a try & you'll be eating like a King or Queen in no
time!
First thing you want to do is grab a Mini Muffin Tray and fill 10 Slots with Mini
Muffin Liners. You can find these in the Baking Section of your Grocery Store!
Once filled spray each liner with a light coating of Non-Stick Spray!
Now the first thing we'll do is get our Chocolate Base Ready! In a small bowl add in
your 42g of Sugar Free Chocolate Chips (I Use Lily's No Sugar Added Dark
Chocolate Chips but Hershey's Sugar Free will work too) & 51g of Hershey's Light
Chocolate Syrup. Shake the bowl to mix these together & microwave on High for
45 Seconds.
At this point the Chocolate in your bowl should be melted. What we'll do now is
add our 16g of Chocolate Whey Protein (Vanilla will work too) in with our melted
chocolate and stir everything together. Next we'll fill the bottom of each Muffin
Liner with our Melted Chocolate. Word of advice here: mix everything together as
fast as possible & fill each Muffin Tin hastily. As this chocolate sits it'll slowly
harden and be harder to spread so the faster you complete this step the better!
Now we'll make our Peanut Butter Topping! In another Small Bowl toss in your
64g of PBFit/PB2 Powder & your 92g of Egg Beaters. Stir this together until you
have a creamy Peanut Butter Topping. Now just spread this evenly on top of all of
the Chocolate in each Muffin Liner. Use your spoon to press down and shape
these so they're snug against the liner on every side so they'll look like authentic
Peanut Butter Cups at the end.
Now just toss these in the Freezer for around 2 Hours to let them firm up! I
personally like to let mine sit overnight for the best results! Once you're ready to
eat just pull them from the Freezer and let sit for a few minutes to soften!
And BOOM! You now have Anabolic Peanut Butter Cups that are loaded with
Protein & Fiber! These are extremely filling and delicious! Trust me, you can't eat
just one!
294
STRAWBERRY MUFFINS
Strawberry Muffin Mix 66g Calories: 566
Sugar Free Strawberry Jam 51g Protein: 50g
Baking Powder 3g
DIRECTIONS:
This recipe is not only simple but incredibly delicous! If you have
a sweet tooth you've been wanting to crush then give this one a
try! Definitely one of my new favorites!
First thing we want to do is grab a Large Mixing Bowl & toss in
our 66g Strawberry Muffin Mix (I use Martha White Brand for
this one which you will find in the baking aisle at almost every
grocery store), 255g Fat Free Greek Yogurt, 51g Sugar Free
Strawberry Jam (I use Polaner Strawberry Preserves with Fiber),
31g Vanilla Whey Protein, 5g Zero Calorie Sweetener, & 3g
Baking Powder. Mix all of these together with a whisk or spoon
Now we'll just grab a Mini Muffin Tray & spray about 16 of our
slots with Non-Stick Spray! Now just slowly fill each of your
molds to the top with our batter!
Now all we have to do is toss these in the Oven at 400 Degrees
for 13-15 Minutes! If you're making bigger Muffins you'll need to
extend the cooking time for 3-5 more minutes or until the top of
each one is solid and not wobbly.
And BOOM! You now have Anabolic Strawberry Mini Muffins
that are perfect for any occasion! These will keep for up to a
week in your fridge and are perfect to snack on if you need
something quick!
295
NO BAKE CEREAL BARS

Cheerios Cereal 39g Calories: 508
Natural Peanut Butter 32g Fat: 20g
Sugar Free Maple Syrup 60g Carbohydrates: 46g
Fiber: 6g

DIRECTIONS:
You can literally have this recipe finished in about 5 Minutes! Super Simple
& the end result is perfect for Meal Prep or a quick snack! Let's do this...
First thing we'll do is grab a Large Mixing Bowl & toss in our 31g Whey
Protein Powder (I prefer Vanilla for this but any flavor can work) & 39g
Cheerios Cereal. Mix these together with a spoon until your powder is
spread out through the Cheerios.
Now in another Small Bowl measure out your 60g of Sugar Free Maple
Syrup & 32g Natural Peanut Butter. When it comes to Peanut Butter I like
to buy the more Oily versions since they tend to melt better! Take this
bowl and toss it in the microwave for 35-45 Seconds.
Once your Syrup and Peanut Butter are heated up take a spoon and mix
them together thoroughly until you have a smooth sticky liquid. Scrape
this out into your Cheerios bowl & start mixing everything together with a
spoon until all of your Cheerios are fully covered in the liquid and are all
sticking together.
Now that our Cheerios are all covered we'll grab a Small Loaf Pan and lay
down a piece of Plastic Wrap on the inside of it with some hanging over the
sides. Spoon your Cheerios Mixture into the Loaf Pan & press down with
your spoon until it's all firmly in place and packed into the pan. Fold your
excess Plastic Wrap over the top to seal your bar & place it in the fridge for
at least 60 Minutes before pulling out & cutting into bars. I like to make 3
Bars with this recipe but portion it out however you like!
And BOOM! You now have No Bake Cereal Bars that are the perfect snack
for grab & go! Feel free to double or triple this recipe to make bigger
batches at one time! These will last in the Fridge for up to a week & in the
Freezer for 6 Months.
296
CREAM CHEESE COOKIES

Vanilla Protein Powder 31g Fat: 6g
Large Egg 1 Carbohydrates: 81g
Vanilla Extract 5g
Baking Powder 3g
DIRECTIONS:
Not only is this recipe simple but can be ready in around 20 Minutes! If you
have a cookie craving you want to crush then this recipe is right up your alley!
First thing you'll want to do is toss your 224g Fat Free Cream Cheese (Let this
reach room temperature), 31g Vanilla Whey Protein Powder, 62g White Flour, 1
Large Egg, 10g Zero Calorie Sweetener, 5g Vanilla Extract, & 3g Baking Powder
in a Large Mixing Bowl. Mix everything together thoroughly with a spoon for
about 3-5 Minutes until everything is fully mixed and you have a smooth batter.
Now we'll grab a Baking Sheet & lay down a piece of Parchment Paper or Foil.
Spray this down with Non-Stick Spray. Use a Spoon & lay out 10-12 separate
piles of your batter trying to make them as even as possible in size. Don't
worry about shaping them we'll do that next!
Once your piles are laid out go ahead and grab a small bowl of water and have
it close by. Dip your hands in the water so they're damp. Now grab each pile
of batter and form it into a ball. The water should keep these from sticking to
your hands while forming it up. After you form up a few dough balls you may
need to dip back in the water to prevent further sticking. Rinse & Repeat until
all Cookies are formed up.
Now all we need to do is toss these in the oven! Throw them in for around 7-8
Minutes at 375 Degrees. Be very careful not to overcook these! If you let them
go too long they'll dry out and not have the consistency we want. Once
finished feel free to sprinkle Sugar Free Powdered Sugar on top to give them a
nice sweet tang! I use Swerve Confectioners Sugar for this one!
And BOOM! You now have Anabolic Cheesecake Cookies that are soft, moist, &
delicious! Store any extras in tupperware & either place in the fridge or in your
pantry. They'll last for around 3 days!
297
BROWNIE COOKIES
Large Egg 1 Protein: 44g
Unsweet. Baking Cocoa 20g Fiber: 10g
Baking Powder 3g
DIRECTIONS:
The perfect combination of Fudge Brownies & Cookies! If you love either one of
these then you'll adore this recipe! Let's do this...
First thing we'll do is grab two separate Mixing Bowls! One for our Dry Ingredients
& one for our Wet Ingredients. Starting with the Dry Bowl we'll toss in 60g White
Flour, 31g Chocolate Whey Protein, 20g Unsweetened Baking Cocoa, 10g Zero
Calorie Sweetener, & 3g Baking Powder! Mix these together with a spoon until it's
all fully incorporated together.
Next we'll prepare our Wet Ingredients! In your Wet Bowl add in your Large Egg &
42g Fat Free Plain Greek Yogurt. Whisk these together until your Egg & Yogurt are
fully mixed.
Now we'll pour our Wet Mixture in with our Dry Ingredients & mix everything
together with a spoon until we're left with a thick Brownie Cookie Batter. You may
have to work this for 3-4 Minutes to get it fully formed together but don't worry:
keep mixing and you'll get there!
Now we'll get our Brownie Cookie Dough formed up! Grab a small bowl of water
and dip your hands in & make sure they're damp. This will allow you to form your
dough without it sticking to your hands! Grab some of your dough and form it
into a ball before setting it on a piece of Parchment Paper that's placed on a
Baking Sheet. Do this until you have Six even sized dough balls! Make sure you
use Non-Stick Spray on your paper for easier clean up!
Now we'll pop our Cookies in the oven at 350 Degrees for 4-5 Minutes! Once you
pull them out use a fork or a spatula to press down on each cookie to flatten it out
and expose some of the gooey chocolate on the inside. Let these cool for 3-4
Minutes before eating.
And BOOM! You now have Anabolic Brownie Cookies that are soft, gooey, &
delicious! These are so good you'll have trouble not eating all of them in one
sitting!
298
SMORES GRILLED CHEESE

Sugar Free Choc. Chips 14g Carbohydrates: 59g
Honey Graham Crackers 10g Fiber: 5g

DIRECTIONS:
Don't let the name fool you, this recipe is absolutely incredible! Simple
& ready in a matter of minutes! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 112g Fat
Free Cream Cheese (room temperature is best) & 31g Vanilla Whey
Protein Powder. Mix these together with a spoon for a few minutes
until it's a smooth consistency!
Now we'll add in our 14g of Sugar Free Chocolate Chips (I use either
Lily's Dark Chocolate Baking Chips or Hershey's) & stir them in with our
Cream Cheese mixture!
Now we'll take our Honey Graham Crackers & weigh them out to 10g.
Make sure you break these up into small penny size pieces so they'll
mix better! Once broken up toss them into the bowl and mix together
with everything else!
Now we'll grab two slices of Plain White Bread (I use Nature's Own
Butter Bread & it's 60 Calories a Slice) & spoon our mixture onto one
of our slices of bread. Using your spoon spread the Smore's Mixture
evenly out on top of your bread.
Now we cook! What we'll do is Pre-Heat a Skillet to Medium/Low Heat
& hit it with a light coating of Non-Stick Spray. We'll place our
Sandwich down in and cook it like a regular grilled cheese! Let it cook
for around 3-4 Minutes before flipping & cooking for an additional 3-4
Minutes!
And BOOM! You now have all the deliciousness of Smore's crammed
between two pieces of bread! Seriously, this is one of those recipes
you'll really be glad you made!
299
POWDERED DONUTS
Powdered Sugar 15g Carbohydrates: 73g
Baking Powder 5g
DIRECTIONS:
This is the BEST way to make a simple batch Anabolic Donuts!
Easy to make & even easier to eat! Let's do this...
First thing we want to do is grab a Large Mixing Bowl & toss in our
60g White Flour, 62g Vanilla Protein Powder, 170g Fat Free Greek
Yogurt, 10g Zero Calorie Sweetener, & 5g Baking Powder. Stir
these together with a spoon until everything is thoroughly
combined.
Now take a Donut Baking Tray & hit 5 of your Molds with Non-Stick
Cooking Spray. Spoon your batter into each mold until they're all
filled. Use your spoon to make sure your batter is evenly
distributed between each donut.
Now we'll just toss these in the oven at 350 Degrees for about 6-8
Minutes! 6 Minutes will be a softer donut & 8 Minutes will make
them a little firmer.
Once the donuts are done let them cool for a couple minutes
before spraying each donut with a light coating of Non-Stick Spray
on all sides. Now in a Mixing Bowl weigh out your 15g of
Powdered Sugar & take one of your donuts and sit it down inside.
Shake the donut around in the Sugar until it's coated. Feel free to
use your hands & add sugar to any dry spots. Do this with every
single donut until you're finished!
And Boom! You now have Anabolic Powdered Donuts that are
super filling, sweet, & delicious!
300
CHOCOLATE MALT
Chocolate Protein Powder 31g Fat: 4g
Unsweet. Cocoa Powder 5g Protein: 43g
Fat Free Greek Yogurt 170g Fiber: 7g
Frozen Blueberries 140g
Ice 200g
DIRECTIONS:
The Ultimate Anabolic Chocolate Milkshake! Not only is this
recipe massive but it's incredibly delicious! Let's get
started...
We'll need a pretty Large blender for this recipe, I personally
use a Ninja Blender since it's great at blending but also holds
a massive amount of ingredients. If you have a smaller
blender just halve all of the ingredients above!
In your blender toss in your 224g Unsweetened Almond
Milk, 31g Chocolate Protein Powder, 5g Unsweetened Baking
Cocoa, 120g Sugar Free Chocolate Syrup, 170g Fat Free Plain
Greek Yogurt, 140g Frozen Blueberries. & 200g Ice!
Blend all of your Ingredients together on High for 1-2
Minutes! Once finished pour your Milkshake into a large
cup! Feel free to top with Fat Free Ready Whip to create the
ultimate Treat!
And BOOM! You now have an Anabolic Chocolate Malt that
will surely leave you full & completely crush any cravings you
may be having! Feel free to toss any extras in a Shaker Cup
and refrigerate for later! This recipe yields a massive
amount so make sure you show up ready to indulge!
301
M&M COOKIES
Coconut Flour 56g Protein: 74g
M&M's Candy 14g
DIRECTIONS:
This is currently my FAVORITE cookie recipe I've ever made! Easy to
whip up & will yield around 4 incredibly soft & delicious cookies! Let's
get started...
First thing we'll do is toss our 130g Canned Pumpkin, 62g Vanilla
Whey Protein Powder, 56g Coconut Flour, 32g PBFit/PB2 Powder, &
10g Sugar Free Honey in a Large Mixing Bowl. If you can't find Sugar
Free Honey regular Honey will work too! Stir these together until
thoroughly combined. It will take a few minutes for everything to
smooth out so be patient & keep stirring!
Once you have a thick Cookie Dough Batter it's time to form and
shape our cookies! Lay out a piece of Foil on a Baking sheet & hit it
with Non-Stick Spray! Scoop out your Batter into 4 evenly sized piles.
Grab a small bowl of water and damp both of your hands. Form
each pile into a cookie shape! The water helps keep the dough from
sticking to your fingers as you form the cookies so don't skip that
step!
Once your Cookies are formed go ahead & toss them in the oven at
350 Degrees for 5-6 Minutes! Once finished pull them out & take
your 14g of M&M's candy and press them into the top of each
cookie! Repeat this until every Cookie has M&M's pressed in!
And BOOM! You now have Anabolic M&M Cookies that are soft,
sweet, & delicious! These will keep in your fridge for up to 5 days &
are perfect for Meal Prep!
302
WHITE CHOC. OREO OATMEAL

Old Fashioned Oatmeal 40g Calories: 529
Fat Free Vanilla Yogurt 170g Fat: 9g
Oreo Cookies 15g Carbohydrates: 65g
White Chocolate Chips 8g Fiber: 8g
Oreo Pudding Mix 10g
Cinnamon 1g
DIRECTIONS:
This is the best Oatmeal recipe you'll ever eat! I literally don't like calling
this Oatmeal because it doesn't do it justice. Simple & ready in minutes!
Let's do this...
First thing we'll do is get our Oatmeal ready! In a Medium Sized Sauce
Pan pour in 224g Water (1 Cup) & bring it to a boil! Once boiling toss in
your 40g Old Fashioned Oatmeal & reduce the Heat to Medium. Let this
simmer for 4-5 Minutes! At around the 3-4 Minute mark pour in your 1g
Cinnamon & 1g Zero Calorie Sweetener & stir it in. Let your Oatmeal
finish cooking until it has thickened up & your water is fully absorbed into
your Oats.
Now pour your Cooked Oatmeal into a Large Mixing Bowl & toss in your
170g Fat Free Vanilla Greek Yogurt, 10g Oreo Pudding Mix, & 31g Vanilla
Whey Protein Powder. Mix all of these together with a spoon until
Now we'll add our toppings! In a small bowl toss in your 15g Oreo
Cookies (I buy Oreo Thins) & break them up into smaller pieces. In this
same bowl toss in your 8g White Chocolate Chips. Take both of these
and sprinkle them on top of your Oatmeal to create a nice White
Chocolate Oreo Topping! Extra Points if you add a little Fat Free Whipped
Cream on top!
And BOOM! You now have delicious Dessert-Style Oatmeal that will leave
you full, satisfied, & Anabolic!
303
COOKIE BUTTER BAGEL

110 Calorie Bagel Thin 1 Bagel Calories: 239
PBFit Powder 4g Carbohydrates: 32g
Sunflower Butter 4g Fiber: 5g
DIRECTIONS:
This Cookie Butter recipe is so good that you'll literally
want to spread it on everything! Toast, Waffles,
Anabolic Donuts etc...the list goes on! Let's get
started...
First thing we'll want to do is get our Cookie Butter
ready! Grab a small bowl & toss in your 4g Sunflower
Butter, 4g PBFit Powder, 14g Fat Free Cream Cheese
(Room Temperature Works Best), 15g Sugar Free Maple
Syrup, & 15g Whey Protein Powder. Mix all of these
together with a spoon until it smooths out & is the
same consistency as regular Cookie Butter!
Now we'll take a Thomas Brand Bagel Thin (110
Calories) & pop it in the Toaster! Once finished pull it
out & spread your Cookie Butter on top of it. Serve
immediately for the ultimate in gooey goodness!
This recipe is simple & delicious! Feel free to add a little
cereal on top to diversify the flavor a bit! I personally
use Catalina Crunch since it has the added protein so
it's a double whammy!
304
DOUBLE CHOC. CHIP COOKIES

Unsweet. Cocoa Powder 5g Protein: 60g
Oat Flour 60g Carbohydrates: 75g
Vanilla Extract 3g
Baking Powder 1g
Salt 1g
DIRECTIONS:
First thing we'll do is grab a Large Mixing Bowl & toss in our
180g Canned Pumpkin, 60g Chocolate Whey Protein, 5g
Unsweetened Cocoa Powder, 60g Oat Flour, 3g Zero Calorie
Sweetener, 3g Vanilla Extract, 1g Baking Powder, & 1g Salt! Mix
everything together with a spoon until thoroughly combined!
Now we'll grab a Baking Sheet & lay down a piece of Parchment
Paper on top. Use your Spoon and place 10 dollops of Batter
down on your sheet! Make sure they're close to the same size.
Use your spoon to press them down & shape into circles.
Now we'll take our 14g Sugar Free Chocolate Chips (Hershey's
Brand or Lily's Dark Chocolate Baking Chips work well) & press
them into the top of each cookie!
Once all of our Cookies have Chocolate Chips we'll toss the
whole pan in the oven at 300 Degrees for 7-8 Minutes! Once
finished pull them out and let them sit & cool for 2-3 minutes
before serving!
And BOOM! We now have Anabolic Double Chocolate Chip
Cookies that are incredibly filling & delicious! Place leftovers in
the fridge to eat later!
305
WENDY'S FROSTY
Chocolate Whey Protein 16g Calories: 234
Choc. Kodiak Pancake Mix 26g Fat: 6g
Fat Free Whipped Cream 10g Protein: 21g
Zero Sugar Choc. Syrup 30g Carbohydrates: 24g
Low Fat Cream Cheese 16g Fiber: 3g
Xanthan Gum 2g
Ice 200g
DIRECTIONS:
This recipe is super simple! Grab a blender & place
it on your food scale. Toss in your 16g Chocolate
Whey Protein, 26g Chocolate Kodiak Cakes Pancake
Mix, 10g Fat Free Whipped Cream, 30g Zero Sugar
Chocolate Syrup, 16g Low Fat Cream Cheese, 60g
Unsweetened Almond Milk, 2g Xanthan Gum, 3g
Zero Calorie Sweetener, & 200g Ice.
Blend this on High for roughly 3-5 Minutes! You'll
notice as it blends it'll expand in size. Feel free to
scrape any buildup on the sides as it blends to
ensure you get maximum flavor!
Once finished pour into a cup & enjoy with a
spoon! The flavor of this recipe is almost spot on
to an actual frosty! Seriously, give this a try & I
promise you'll love it!
306
CHOCOLATE POPCORN
Large Smart Pop Popcorn 1 Bag Calories: 417
Zero Sugar Choc. Syrup 45g Fat: 5g
Zero Cal. Liquid Sweetener 15g Carbohydrates: 61g
Choc. Whey Protein 30g Fiber: 8g
DIRECTIONS:
The first thing we'll do is get our popcorn popped! I prefer a
Large Bag of Orville Redenbacher Smart Pop Popcorn but feel
free to use whatever brand you prefer! Pop this in the
microwave by following the instructions on the bag.
Once the popcorn is popped we'll set it off to the side & grab a
Large Mixing Bowl. In the bowl toss in your 45g Zero Sugar
Chocolate Syrup, 30g Unsweetened Almond Milk, 15g Zero
Calorie Liquid Sweetener, & 30g Chocolate Whey Protein! Mix
these together with a spoon until you have a nice smooth
chocolate sauce!
Dump your Popcorn down into the sauce & use a spoon to stir
it around until all of your popcorn is fully covered. Once
finished grab a Baking Sheet & lay down a piece of parchment
paper. Spread your Covered Popcorn on the baking sheet in
one layer. After your popcorn is spread out take your Zero
Calorie Sweetener & lightly sprinkle it on top of all of your
popcorn.
Now we'll toss the popcorn in the oven at 250 Degrees for 5-10
Minutes! Once the chocolate has firmed up and is less sticky
you'll know it's good to go!
And BOOM! We now have Anabolic Chocolate Candy Popcorn
that is the perfect upgrade to regular old Smart Pop!
307
MEAL REPLACEMENT SHAKE

Unsweet. Almond Milk 160g Calories: 539
Cinnamon Whey Protein 41g Fat: 15g
Cinnamon Swirl Anabutter 22g Carbohydrates: 34g
PBFit/PB2 Powder 21g Fiber: 8g
Frozen Blueberries 94g
DIRECTIONS:
This is my "go to" Meal Replacement Shake! The flavor is
outstanding & the consistency is perfect. If you don't
have Cinnamon Whey Protein or Cinnamon Swirl
Anabutter you can swap these out for Vanilla Whey
Protein & normal Peanut Butter. The overall flavor &
texture will still be spot on!
The first thing we'll do is grab our Blender & toss in our
160g Unsweetened Vanilla Almond Milk, 41g Cinnamon
Whey Protein Powder, 61g Egg Beaters/Egg Whites, 22g
Cinnamon Swirl Crunch Anabutter, 21g PBFit/PB2
Powder, 112g Fat Free Greek Yogurt, & 94g Frozen
Blueberries.
Now we'll just toss the lid on & blend everything together
on High for 90-120 Seconds! Once it's finished blending
just pour into a shaker cup & you'll be good to go!
And BOOM! This is not only a convenient way to get your
nutrition in but it's also incredibly delicious. You can
easily meal prep these by making them up in advance and
storing in your fridge for up to 5 days!
308
COOKIES & CREME PROTEIN BITES
C&C Anabutter 17g Calories: 207
Oat Flour 10g Fat: 7g
Sugar Free Maple Syrup 10g Carbohydrates: 18g
DIRECTIONS:
These Protein Balls are the perfect snack! You can whip
up a ton of these at once & keep them in your fridge for
up to 7 Days! The ingredients above are for making one
protein ball, if you want to make more just multiply out
the ingredients by the number of balls you want to make!
First thing we'll do is grab a Large Mixing Bowl & toss in
our 17g Cookies & Creme Anabutter (Peanut or Almond
Butter works here as a replacement), 10g Oat Flour, 15g
Vanilla Whey Protein, & 5g Sugar Free Honey (Regular
Honey works as well). Use a spoon and mix everything
together until it's clumpy.
Now we'll add in our 10g Sugar Free Maple Syrup &
continue mixing for another 30 Seconds. Once
everything is mixed up you'll grab the batter with your
hands and slowly form it up into a ball. Once finished you
can consume right away or toss in tupperware for later!
And BOOM! We now have delicious Cookies & Creme
Protein Balls that are quite literally the perfect snack. Feel
free to change up the Nut Butters & Protein Powder if
you want to tailor the flavor to your liking!
309
OREO DONUTS
Baking Powder 3g
Oreo O's Cereal 30g
DIRECTIONS:
This recipe yields 5 Donuts in total! Each Donut ends up being 133
Calories with 1g Fat 16g Protein 15g Carbs 2g Fiber! Let's get
started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 30g White
Flour, 14g Coconut Flour, 62g Whey Protein Powder, 170g Fat Free
Greek Yogurt, 10g Zero Calorie Sweetener, & 3g Baking Powder. Mix
everything together thoroughly with a spoon!
Next, we'll grab a Donut Baking Tray & hit five of our molds with Non-
Stick Spray. Now, just fill each of your molds with the batter making
sure each mold is evenly filled on all sides. Once finished toss these
in the Oven at 350 Degrees for 6-8 Minutes!
While the Donuts are in the oven we'll grab a small bowl and toss in
our 56g Fat Free Cream Cheese (Room Temperature Preferred) & 5g
Zero Calorie Sweetener. Mix these together with a spoon until
smooth!
Once the donuts are finished we'll let them cool for a few minutes
before spreading our Cream Cheese Icing on top. Finally, we'll take
our 30g Oreo O's Cereal & crush them up in a bowl. Sprinkle the
crushed up cereal on top of each Donut until your icing is fully coated!
And BOOM! You now have Anabolic Oreo Donuts that are delicious,
filling, & most importantly diet friendly!
310
STRAWBERRY ICE CREAM

2% Cottage Cheese 448g Calories: 475
Whole Milk 20g Fat: 11g
Frozen Strawberries 210g Protein: 53g
Fiber: 4g
DIRECTIONS:
This recipe is the most AUTHENTIC way to make Protein
Ice Cream! Seriously, once you try this out you'll never eat
regular Ice Cream again! Let's do this...
I have a 1.5 Quart Cuisinart Ice Cream maker that I
purchased on Amazon that is great for making homemade
ice cream & I highly recommend it!
First thing we're going to do is grab a Large Blender & toss
in our 448g 2% Low Fat Cottage Cheese, 20g Whole Milk,
210g Frozen Strawberries, & 30g Zero Calorie Sweetener.
Blend this on High for 3-5 Minutes or until smooth
throughout!
Now, we'll grab our Ice Cream Maker & turn it on so it
starts churning. We'll slowly pour all of our smooth
Strawberry blend down inside. We'll let this churn for
around 10-15 Minutes or until it has the same consistency
as store bought Ice Cream! Once finished go ahead and
scoop your Ice Cream into a bowl & enjoy!
BOOM! You now have Anabolic Strawberry Ice Cream that
is so close to the real thing that if someone didn't know
any better they'd think it was regular old Ice Cream!
311
ICED PUMPKIN DONUTS

Large Egg 1 Egg Fat: 14g
Low Fat Cream Cheese 31g Fiber: 9g

Vanilla Extract 8g
Baking Powder 4g
Pumpkin Spice 2g
DIRECTIONS:
These donuts are 'Melt In Your Mouth' delicious! This recipe yields 6 Donuts
in total with each one containing 134 Calories with 2g Fat 13g Protein 16g
Carbs 1g Fiber! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in 244g Canned
Pumpkin, 1 Large Egg, & 8g Vanilla Extract. Mix Everything Together! Next,
we'll grab a Bowl for our Dry Ingredients & toss in our 90g White Flour, 62g
Vanilla Whey Protein, 20g Zero Calorie Sweetener, 4g Baking Powder, & 2g
Pumpkin Spice! Use a spoon & mix these all together!
Now, we'll take our Dry Ingredients & pour them in with the Wet Ingredients.
Mix everything together until you have no dry powder left! Once you're
finished grab a Donut Baking Sheet & spray each mold with Non-Stick Spray!
Spoon your Batter down into each mold keeping them all as even as
possible in size!
Once the Donut Molds are filled we'll just toss our Tray in the oven at 350
Degrees for 10-12 Minutes! Once you can poke a toothpick through the
donut & it comes out clean you'll know they're good to go!
While we're waiting on the donuts we'll make our Maple Icing! In a small
bowl toss in 31g Reduced Fat Cream Cheese, 15g Sugar Free Maple Syrup,
& 15g Vanilla Whey Protein! Mix this together with a spoon until you have a
thick icing! Once the donuts are finished just place them down in the bowl
to coat!
312
OATMEAL CREME PIES

Large Egg 1 Egg Fat: 19g
Quick Oats 20g Fiber: 6g
Low Fat Cream Cheese 62g

Cinnamon 2g
Vanilla Extract 5g
Baking Powder 2g
DIRECTIONS:
This is one of my favorite late night dessert recipes! Creamy & Delicious! This recipe yields
3 Oatmeal Creme Pies in total & each one contains 262 Calories with 6g Fat 27g Protein 25g
Carbs 2g Fiber! Let's get started...
First thing we'll do is grab a Large Mixing Bowl for our Dry Ingredients. Toss in 60g White
Flour, 62g Vanilla Whey, 20g Quick Oats, 20g Zero Calorie Sweetener, 2g Cinnamon, 2g
Baking Powder, & 1g of Salt! Mix all of these together!
Grab a small bowl for our Wet Ingredients. Toss in 61g Canned Pumpkin, 1 Large Egg, 15g
Sugar Free Maple Syrup, & 5g Vanilla Extract. Whisk these together until smooth! Once
finished, pour the Wet Ingredients in with the Dry & mix everything together by spoon until
you have a thick sticky batter!
Once everything is mixed we'll lay out a Baking Sheet that we'll hit with Non-Stick Spray.
Use your spoon & create 6 evenly sized piles. Now, wet your hands so they're damp &
shape up the Cookies by hand to be circular & make them all as close to the same size as
possible.
Next, we'll just toss these in the oven at 300 Degrees for 6-8 Minutes! Pull them out at the
6 Minute mark & check to see if they're firm enough. If not, give them a couple more
minutes until you reach the desired consistency. These can overcook easily so pay
attention!
Once the cookies are finished we'll create our Frosting for the middle! In a small bowl toss
in 62g Reduced Fat Cream Cheese & 15g Vanilla Whey Protein. Mix these together by
spoon until you have a creamy frosting!
Finally, we'll spread our Frosting on each Cookie & once finished we'll place another Cookie
on top to create our sandwich! These will last up to 5 Days in the fridge!
313
CINNAMON ROLLS
Kodiak Cakes Pancake Mix 212g Calories: 1077
Vanilla Greek Yogurt 170g Fat: 9g

Swerve Brown Sugar 20g
Vanilla Extract 3g
Cinnamon 5g
DIRECTIONS:
These are melt in your mouth delicious & easy to whip up! This recipe yields 6
Cinnamon Rolls in total with each one containing 177 Calories 1.5g Fat 17g Protein
24g Carbs 4g Fiber! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 212g Kodiak Cakes
Buttermilk Pancake Mix, 170g Vanilla Greek Yogurt (I use Oikos Triple Zero), 56g
Unsweetened Apple Sauce, & 3g Vanilla Extract. Now, go in & mix everything up by
hand until you have a dough ball!
Spray a flat surface with Non-Stick Spray & lay your Dough Ball right down in the
middle. Grab a Rolling Pin & spray it with Non-Stick Spray. Use the rolling pin and
roll out your dough until you have a rectangle. If you notice it being uneven just grab
some dough from the larger end & place it on the smaller side & continue to roll.
Next, we'll take our Zero Calorie Butter Spray & spray the entire surface of our
dough. Grab a small bowl & toss in 20g Swerve Brown Sugar along with 5g Ground
Cinnamon. Mix these together & sprinkle it all over the dough. Now, we'll start at
one end of the dough and begin to roll it up. Once it's rolled up & you have a
cylinder grab a knife & cut the roll into 6 different Cinnamon Rolls.
Now, we'll just toss these on an Oven Safe Baking Sheet & place them in the Oven at
350 Degrees for 12-15 Minutes! While they're cooking we'll grab a small bowl & toss
in 56g Fat Free Cream Cheese, 31g Vanilla Whey Protein, & 30g Unsweetened
Almond Milk. Mix these together with a spoon until you have a smooth frosting!
Once the Cinnamon Rolls are done just take your Frosting & evenly spread it on top
of each one! These will last up to 5 Days in the fridge BUT they taste so good I don't
believe you'll let them last that long!
314
CREAM FILLED OREO ROLLS

Kodiak Choc. Pancake Mix 212g Calories: 1330
Vanilla Greek Yogurt 170g Fat: 19g
Oreo Pudding Mix 5g
Unsweet. Cocoa Powder 2g
DIRECTIONS:
These gooey Cream Filled Oreo Rolls are simple to whip up & are sure to
please! This recipe yields 10 Oreo Rolls in total with each one containing 138
Calories 2g Fat 14g Protein 16g Carbs 5g Fiber! Let's get started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 212g Kodiak Cakes
Chocolate Pancake Mix, 170g Vanilla Greek Yogurt (I use Oikos Triple Zero), 56g
Unsweetened Apple Sauce, 5g Oreo Pudding Mix, & 2g Unsweetened Cocoa
Powder. Use a spoon & mix everything up until it begins to get clumpy, when
that happens go in by hand & keep mixing until you have a dough ball!
Spray a flat surface with Non-Stick Spray & lay your Dough Ball right down in the
middle. Grab a Rolling Pin & spray it with Non-Stick Spray. Use the rolling pin
and roll out your dough until you have a rectangle. If you notice it being uneven
just grab some dough from the larger end & place it on the smaller side &
continue to roll.
Next, we'll grab a small bowl & toss in 112g Fat Free Cream Cheese along with
62g Vanilla Whey Protein Powder. Mix these together until you have a creamy
filling & spread it across the surface of your dough.
Now we'll roll this thing up! Start at one end of the dough and begin to roll it
up. Once it's rolled up & you have a cylinder grab a knife & cut the roll into 10
different Oreo Rolls. You may need to wash the knife after cutting a few of
them so it doesn't get too sticky!
Now, we'll just toss these on an Oven Safe Baking Sheet & place them in the
Oven at 350 Degrees for 8 Minutes!
Once the Oreo Rolls are finished just let them cool for a couple minutes before
digging in! You can store any leftovers in the fridge for up to 5 Days!
315
NO BAKE CHOC. PB COOKIES

Unsweet. Almond Milk 120g Calories: 814
Sugar Free Honey 42g Fat: 10g
Chocolate Peanut Powder 78g Protein: 72g
Special K Protein Cereal 59g Carbohydrates: 109g
Chocolate Whey Protein 31g Fiber: 18g
Swerve Brown Sugar 15g
DIRECTIONS:
These No Bake Cookies are not only delicious but extremely easy to throw
together! Minimal Ingredients & Minimal Prep Time! This recipe makes 6
Cookies in total with each one containing 133 Calories 1.5g Fat 12g Protein
18g Carbs 3g Fiber! Let's do this...
First thing we'll do is grab a Large Mixing Bowl & toss in our 120g
Unsweetened Vanilla Almond Milk, 42g Sugar Free Honey (Regular Honey
Works Too), 78g Chocolate Peanut Powder (PBFit/PB2), 31g Chocolate
Whey Protein, & 15g Swerve Brown Sugar (you can use any zero calorie
sweetener here)! Mix everything together with a spoon until smooth!
Once everything is mixed up go ahead & transfer to a Medium Sauce Pan.
Place the pan on the stove & set the heat to Low/Medium. Let this heat up
for roughly 3-5 Minutes while stirring. Once the batter thickens up go
ahead & remove from the heat.
Now, we'll grab another Large Mixing Bowl & pour in our 59g Special K
Protein Cereal (I use the one that's 15g Protein per serving). Pour the
thickened Chocolate Peanut Butter batter on top of the Cereal. Use your
spoon & mix everything up until it's all combined!
Once finished, spoon your batter into 6 evenly sized piles on a plate. Form
these into a circular shape using your spoon! Now, just sit these in the
fridge for roughly 10 Minutes until they harden up & aren't sticky. These
will last in your fridge for up to 5 Days!
And BOOM! We now have Anabolic No Bake Chocolate Peanut Butter
Cookies that are the perfect late night snack! Reach for these instead of
the typical sugar loaded cookies & I guarantee your body will thank you for
it!
316
SNICKERDOODLE COOKIES
Light Butter 42g Fat: 16g
Oat Flour 30g Protein: 40g
Swerve Brown Sugar 32g Carbohydrates: 24g
Swerve Granulated Sugar 30g Fiber: 3g
Cinnamon 3g
Cream Of Tartar 3g
Baking Powder 1g
Vanilla Extract 2g
DIRECTIONS:
This recipe is not only easy but the combination of Cinnamon & Sugar will have
your taste buds firing on all cylinders! This recipe yields 8 Cookies in total with
each one containing 50 Calories 2g Fat 5g Protein 3g Carbs 0g Fiber! Let's get
started...
First thing we'll do is grab a Large Mixing Bowl & toss in our 42g Light Butter, 2g
Vanilla Extract, & 32g Swerve Brown Sugar. Mix these together until smooth!
Next, we'll add in our 30g Oat Flour, 2g Cinnamon, 3g Cream Of Tartar, & 1g
Baking Powder. Mix these together until you have a smooth paste! Finally, add
your 46g Vanilla Whey Protein & mix until fully incorporated. Once finished
toss your Dough in the fridge for approximately 20-30 Minutes to cool &
harden up.
Once the dough is firm we'll pull it out of the fridge & break it into 8 pieces &
roll them up into balls. Now, we'll grab a small bowl & pour in 30g Swerve
Granular Sugar along with 1g Cinnamon. Mix these together until fully
incorporated! Now, take your Dough Balls and roll them in the Cinnamon
Sugar until they're fully coated.
Next, we'll grab a Baking Sheet & spray it with Non-Stick Spray. Place your
Dough Balls on the sheet & use your hands to form them into a cookie shape.
Once formed we'll just toss them in the oven at 350 Degrees for 6-7 Minutes!
Once finished pull them out & let them cool for at least 10 Minutes before
digging in!
And BOOM! We now have delicious Snickerdoodle Cookies that you won't even
believe are healthy! Dip these in Almond Milk for a real delicacy!
317
*DISCLAIMER*
Although weight loss & building muscle are not
inherently complicated processes understand that
even if you follow the recipes included in this book
you may not see results. All macro calculations and
calories are estimations & anytime you swap out for
different brands you run the risk of affecting the
nutritional composition of any included recipe. I
recommend if you are unable to find the exact
ingredients I use to go ahead and track with
MyFitnessPal and make sure any tweaks you make
still fit within your daily calorie budget!
Remington James is not a Doctor or a Dietician. The

contents of this document should not be taken as
medical advice. It is not intended to Diagnose, Treat,
Cure, or Prevent any health problem - nor is it
intended to replace the advice of a physician. All
advice is hypothetical and for entertainment
purposes only. Always consult your physician or
qualified health professional on any matters
regarding your health. All documents exchanged
between Remington James & the Client are not to be
copied, sold, or redistributed without the consent of
Remington James.
318

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com 21 Dec 2022

AN ANABOLIC RECIPE BOOK

I. ABOUT & STARTING INFO

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

II. BREAKFAST (CONT.)

French Toast Sausage Roll Ups 44

Lean Body Oatmeal 45

Starbucks Egg Bites 46

Cheesy Breakfast Toast 47

Meal Prep Breakfast Burritos 48

Steak, Egg, & Cheese Bagel 49

Cheesy Bacon & Egg Meal Prep 50

Anabolic Pancake Cereal 51

Hong Kong Egg Sandwich 52

Meal Prep Breakfast Sandwiches 54

Deep Dish Pizza 58

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

III. LUNCH/DINNER (CONT.)

Mini Deep Dish Pizzas 69

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

III. LUNCH/DINNER (CONT.)

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

III. LUNCH/DINNER (CONT.)

Air Fried Lemon Pepper Wings 125

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

III. LUNCH/DINNER (CONT.)

Coconut Fried Shrimp 153

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

III. LUNCH/DINNER (CONT.)

Steak N' Shake Frisco Melt 181

COPYRIGHT REMINGTON JAMES FITNESS 2020

AN ANABOLIC RECIPE BOOK

III. LUNCH/DINNER (CONT.)

Double Cheese Pizza 209

AN ANABOLIC RECIPE BOOK

Honey Sriracha Brussels Sprouts 241

Air Fryer Potato Chips 244

Cloud Bread 245

Chocolate Glazed Donuts 247

AN ANABOLIC RECIPE BOOK

Chocolate Chip Pizookie 269

VI. DISCLAIMER 295

AN ANABOLIC RECIPE BOOK

Chocolate Malt 301

COPYRIGHT REMINGTON JAMES FITNESS 2020

Thank you for purchasing my cookbook.

CALORIES IN VS. CALORIES OUT

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HOW TO USE THIS COOKBOOK

ANABOLIC SAUSAGE MCMUFFIN

ANABOLIC POWER OATMEAL

ANABOLIC FRENCH TOAST

ANABOLIC SAUSAGE MCGRIDDLE

ANABOLIC BREAKFAST MUFFINS

CHOCOLATE CHIP WAFFLES