Macro Cookbook - Snacks

THE
Physique
FRIENDLY
;/1@=
COOKBOOK
20 Super Simple
FAT BURNING
SNACKS
FAT BURNING
Snacks
Contents
Almond Bars 7
Protein Bites 8
Protein Covered Strawberries 9
Tomato Mozzarella Snack 10
Greek Savory Yogurt 11
Salmon Snack 12
Pumpkin Seeds Clusters 13
Tuna Boats 14
Grilled Apricots with Yogurt 15
Crunchy Eggs and Avocado Bowl 16
Deli Roll Up 17
Protein Chips 18
Blueberry Shake 19
Shrimps with Avocado Cream 20
Strawberry Yogurt Smoothie 21
Banana Peanut Butter Pudding 22
Deviled eggs 23
Chocolate Peanut Butter Cottage Cheese Pudding 24
Cucumber Turkey Rolls 25
Yogurt Guacamole with Veggies 26
General Disclaimer
All information, programs and tools presented within the site, eBooks and recipe book (or other) are
intended for educational purposes only. Any health, diet or exercise advice is not intended as
personal advice you should follow, without prior approval from your medical professional or dietician.
No information or recommendations are meant as a medical diagnosis or treatment for illness or
disease. All nutritional plans are example only and should not be followed without approval from a
certified dietician. If you think you have any type of medical condition or other illness you must seek
professional advice, even if you believe it may be due to diet, food or exercise. Rudy Mawer and
Mawer Consulting is not a medical institute and therefore will not give any diagnosis or medical
advice. By using our site, products or downloading the program you agree to our terms and conditions.
Copyright
Copyright 2016 by Rudy Mawer and Mawer Consulting
All rights reserved. No part of this publication, or other related products purchased, may be
reproduced, distributed, or transmitted in any form or by any means including photocopying,
recording, or other electronic or mechanical methods, without the prior written permission
of the owner.
Introduction
W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional
and enjoyable recipes that can help you take your physique one step further. These recipes were
created to help members and clients find a balance between good nutrition, fat loss and enjoyment;
after all, food shouldnt be boring!
If youve followed my work for some time, you will know I constantly preach the importance of long-term
sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that
yields good results you can follow in the future but which, as you probably know, is also most likely to be
few and far between. After working with 100s of clients, Ive become opposed to the typical meat and
vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for
some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose
the weight and then rebound rapidly.
By implementing some of the recipes in this book, you will still become just as healthy or lean as you
would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create
new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment,
preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is
certainly worth it.
During initial testing and creation, which spanned over a 12 month period, all recipes were tried
and tested by over 20 different people. For any recipe to be included, over 90% of the participants
in the test group must provide positive feedback.
Depending on your time commitments, I recommend you get started by preparing and testing
1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly
nutritious and tasty recipes that can be used on a regular basis to make your diet more
enjoyable. Here we go
Recipe Card Breakdown
Recipe Title
Prep Time & Serving Size

Almond Bars
Preparation Time: 15 minutes
Ingredients:
Servings: 12 bars
- 1 cup (96g) almond flour
- 1 1/4 cups (140g) coconut flour
- 5 (30g) scoops vanilla whey protein

- 1 cup (160g) hemp seeds
- 2 teaspoons cinnamon
-
1/4 cup (52g) coconut oil, melted
-
1/4 cup (60ml) water
Ingredients & Directions - 1 cup (140g) dried apricots, pitted, roughly chopped
Directions:
1. In a bowl, combine the almond flour, hemp seed, and
chopped dates.
2. Add the remaining ingredients, and mix well until you
have blended dough.
3. Line 8x8-inch baking sheet with parchment paper.
4. Press the prepared mixture into baking dish and
distribute evenly. Cover and refrigerate until firm enough.
5. Slice into 12 bars and serve.
Amount/Serving Amount/Serving
Nutrition Calories 213.3 Sodium 46.7 mg

Macro & Micronutrient Facts Total Fat 14.8 g Potassium 81.7 mg
Total Carbohydrate
Details per Serving 1 2 Servings
Saturated Fat
Polyunsaturated Fat
6.6 g
2.3 g Dietary Fiber
8.6 g
4.4 g
Monounsaturated Fat 0.6 g Sugars 3.0 g
Cholesterol 28.8 mg Protein 14.4 g
Recipe Key
Almond Bars
Ingredients:
Servings: 12 bars
- 1 cup (96g) almond flour
- 1 1/4 cups (140g) coconut flour

- 1 cup (160g) hemp seeds
- 2 teaspoons cinnamon
-
1/4 cup (52g) coconut oil, melted
-
1/4 cup (60ml) water
- 1 cup (140g) dried apricots, pitted, roughly chopped
Directions:
1. In a bowl, combine the almond flour, hemp seed, and
chopped dates.
2. Add the remaining ingredients, and mix well until you
have blended dough.
3. Line 8x8-inch baking sheet with parchment paper.
4. Press the prepared mixture into baking dish and
distribute evenly. Cover and refrigerate until firm enough.
5. Slice into 12 bars and serve.
Facts Total Fat

Saturated Fat
14.8 g
6.6 g
Potassium
Total Carbohydrate
81.7 mg
8.6 g
Polyunsaturated Fat 2.3 g Dietary Fiber 4.4 g
1 2 Servings Monounsaturated Fat 0.6 g Sugars 3.0 g
Protein Bites
Servings: 18 bites/balls
Ingredients:
- 3 (30g) scoops chocolate whey protein
- 2 tablespoons coconut flour
-
3/4 cup (70g) almond flour
- 2 tablespoons coconut butter

- 1 tablespoon vanilla paste
- 1 tablespoon powdered Erythritol
- 1 tbsp 100% cocoa powder
-
1/4 cup (60ml) coconut milk
- 1 teaspoon baking soda
Directions:
1. In a bowl, combine all the dry ingredients.
2. Add in the liquid ingredients and mix until combined.
3. Shape the prepared mixture into balls.
4. Pop in the freezer to chill before serving.
Facts Total Fat

Saturated Fat
2.8 g
1.2 g
Potassium
Total Carbohydrate
33.2 mg
2.5 g
Protein Covered Strawberries
Preparation time: 20 minutes
Servings: 10 strawberries
Ingredients:
- 10 strawberries
- 2 tablespoons almond milk, unsweetened
- 2 (30g) scoops chocolate whey protein powder
- 2 teaspoons powdered Erythritol
Directions:
1. In a bowl, combine the whey protein powder,
powdered Erythritol, and almond milk.
2. Stir until you have smooth paste. If needed, add some
almond milk.
3. Dip the strawberries into chocolate and place onto
plate lined with parchment paper.
4. Pop in the freezer for 15 minutes.
5. Serve after.
Facts Total Fat

Saturated Fat
0.6 g
0.2 g
Potassium
Total Carbohydrate
61.8 mg
1.6 g
omato Mozzarella Snack
Servings: 2
Ingredients:
- 2 medium ripe tomatoes
- 4.5oz. (126g) mozzarella cheese, semi skimmed milk
- Salt and pepper, to taste
Directions:
1. Slice the tomatoes into thin rounds.
2. Arrange onto plate and season with salt and pepper,
to taste.
3. Tor the mozzarella into pieces and top the tomatoes.
4. Serve and enjoy.
Facts Total Fat

Saturated Fat
10.6 g
6.5 g
Potassium
Total Carbohydrate
326.6 mg
7.5 g
2 Servings Monounsaturated Fat 2.9 g Sugars 0.0 g
Greek Savory Yogurt
Servings: 1
Ingredients:
- 7oz. (196g) Fage 0% Greek Yogurt
- 1 teaspoon pine nuts
- 2 tablespoons chopped cucumbers
- 1
/4 teaspoon dried basil
Directions:
1. Place the yogurt in a bowl.
2. Stir in the cucumbers and basil.
3. Toast the pine nuts in a skillet/frying pan for 1 minute.
4. Top the yogurt with pine nuts just before serving.
Facts Total Fat

Saturated Fat
0.9 g
0.1 g
Potassium
Total Carbohydrate
48.3 mg
7.7 g
1 Serving Monounsaturated Fat 0.2 g Sugars 6.8 g
Salmon Snack
Servings: 4
Ingredients:
- 2 cucumbers, washed
- 4oz. (115g) cottage cheese, non-fat
- 1oz. (28g) capers
- 3oz. (85g) smoked salmon, sliced
Directions:
1. Slice the cucumbers into 1/8 -inch thick rounds
2. In a bowl, combine the cottage cheese, capers,
salt, and pepper.
3. Stir to combine.
4. Spread cottage cheese over cucumbers and top
with sliced salmon.
5. Serve immediately.
Facts Total Fat

Saturated Fat
1.3 g
0.5 g
Potassium
Total Carbohydrate
269.1 mg
6.2 g
Pumpkin Seeds Clusters
Cooking Time: 20 minutes
Servings: 15 clusters
Ingredients:
- cup (115g) pumpkin seeds
1/2
- 2 tablespoons coconut sugar

- 1 (30g) scoop whey protein powder
- 1 (33g) egg white
- 1 teaspoon vanilla paste
Directions:
1. Beat the egg white until firm peaks form.
2. Stir in the vanilla paste, coconut sugar, whey protein
powder, and pumpkin seeds.
3. Preheat oven to 300F/150C and line baking sheet with
parchment paper.
4. Place large teaspoon-sized drops onto baking sheet.
5. Bake the clusters for 15-20 minutes.
Allow cooling before serving.
Facts Total Fat

Saturated Fat
2.2 g
0.4 g
Potassium
Total Carbohydrate
13.1 mg
2.6 g
una Boats
Preparation Time: 10 minutes Ingredients:
Servings: 8 boats - 2 (50g) red bell peppers, seeded,
cut into quarters
- 6.5oz. (185g) can tuna, packed in water
- 1 avocado, peeled, pitted
- 1 pinch salt
- 1 pinch pepper
- 2 teaspoons lemon juice
- 1cup
/2 (50g) bean sprouts, to serve with
Directions:
1. In a bowl, mash the avocado with lemon juice, salt,
and pepper. Place aside.
2. Cut the bell peppers into quarters and remove
all seeds and membrane.
3. Flake the tuna and combine with avocado.
4. Divide the tuna between pepper boats and top
with bean sprouts.
5. Serve.
Facts Total Fat

Saturated Fat
3.6 g
0.6 g
Potassium
Total Carbohydrate
180.7 mg
2.8 g
Grilled Apricots with Yogurt
Servings: 6
Ingredients:
- 1lb. (450g) apricots, pitted, halved
- 1 cup (285g) Fage 0% Greek Yogurt
- 2 tablespoons powdered Erythritol
Directions:
1. Preheat grill pan over medium-high heat. Spray with
cooking oil.
2. Grill the apricots in a grill pan, for 1
1/2 minutes over
medium heat.
3. In a bowl, combine the yogurt and Erythritol.
Drizzle apricots with yogurt and enjoy.
Facts Total Fat

Saturated Fat
0.3 g
0.0 g
Potassium
Total Carbohydrate
195.5 mg
9.9 g
Crunchy Eggs
and Avocado Bowl
Servings: 1 bowl
Ingredients:
- avocado, peeled, chopped
1/2
- 2 hardboiled eggs, chopped

- 1 tablespoon yellow bell pepper, chopped
- 1 tablespoon pine nuts, toasted
- 1 handful spinach
Directions:
1. Combine the avocado, eggs, spinach and bell pepper
in a bowl. Season to taste.
2. Sprinkle with toasted pine nuts before serving.
Facts Total Fat

Saturated Fat
14.4 g
4.4 g
Potassium
Total Carbohydrate
198.9 mg
2.4 g
Deli Roll Up
Servings: 2
Ingredients:
- 4 slices deli turkey
- 1 avocado, sliced
- 2 slices Cheddar Cheese, halved
Directions:
1. Place the deli turkey in front of you.
2. Top with cheese and avocado slices. Repeat the
procedure with remaining ingredients.
3. Serve.
Facts Total Fat

Saturated Fat
6.8 g
0.9 g
Potassium
Total Carbohydrate
219.3 mg
5.1 g
Protein Chips
Ingredients:
Servings: 12 triangles/chips
- 2 tablespoons buckwheat flour
- 1 (30g) scoop whey protein powder
- 1 tablespoon ground flaxseeds
- 1 tablespoon Psyllium Husk
- 6oz. (168g) liquid egg whites
- teaspoon
1/2 salt
Directions:
1. In a bowl, combine all ingredients until smooth.
2. Coat large non-stick pan with coconut oil. Spread
the batter all over the pan, thin as possible.
3. Cook over medium heat until done. Meanwhile,
preheat the broiler.
4. Slice the prepared pancake into triangles and arrange
onto baking sheet, lined with parchment paper.
5. Broil the chips for 2 minutes. Flip and broil until the
other side is crunchy and browned.
6. Serve after.
Facts Total Fat

Saturated Fat
0.3 g
0.1 g
Potassium
Total Carbohydrate
48.6 mg
2.7 g
1 2 Serving Monounsaturated Fat 0.0 g Sugars 0.2 g
Blueberry Shake
Servings: 2
Ingredients:
- 1 cup (30g) spinach
- 1 tablespoon ground flaxseeds
-
1/2 cup (118ml) Fage 0% plain yogurt
- 2 (30g) vanilla whey protein

- 1 cup (140g) blueberries
Directions:
1. In a food blender, combine all ingredients.
2. Blend until smooth.
3. Serve immediately.
Facts Total Fat

Saturated Fat
4.4 g
1.4 g
Potassium
Total Carbohydrate
594.4 mg
18.1 g
Shrimps with Avocado Cream
Ingredients:
- 1lb. (453g) shrimps, peeled and deveined
Cooking Time: 10 minutes - 1 garlic clove, chopped
- 2 teaspoons dried basil
Servings: 4 -
1/2 teaspoon salt
For the sauce:

- 1 avocado, peeled, pitted
-
1/2 cup almond milk
- 2 garlic cloves, chopped

- 1 pinch salt
Directions:
1. Preheat oven to 400F/200C and line baking sheet
with parchment paper.
2. Toss the shrimps with garlic, and basil. Arrange the
shrimps onto baking sheet and season with salt.
3. Cook the shrimps for 6-7 minutes.
4. Meanwhile, prepare the sauce: heat some oil in small pan.
Add garlic and cook until fragrant.
5. Scrape the garlic in a food blender. Add the remaining
sauce ingredients and pulse until smooth.
6. Serve with baked shrimps.
Facts Total Fat

Saturated Fat
9.0 g
1.3 g
Potassium
Total Carbohydrate
479.6 mg
5.7 g
Strawberry Yogurt Smoothie
Servings: 2
Ingredients:
- 1 cup (152g) strawberry halves
- 1 cup (285g) Fage 0% Greek Yogurt
- 1 cup almond milk
- 2 teaspoons chia seeds
- 2 tablespoons powdered Erythritol
Directions:
1. In a food blender, combine all ingredients.
2. Pulse until smooth.
3. Serve after.
Facts Total Fat

Saturated Fat
1.8 g
0.0 g
Potassium
Total Carbohydrate
221.2 mg
10.8 g
Banana Peanut Butter Pudding
Servings: 6
Ingredients:
- 2 tablespoons cream cheese, low-fat
- 3 tablespoons peanut butter, without salt
- 2 tablespoons agave
- 1 teaspoon cinnamon
- 8oz. (225g) Fage 0% yogurt
- 1 Banana sliced
Directions:
1. In a bowl, combine the peanut butter and yogurt.
2. Add in the cream cheese, agave, and cinnamon.
3. Add the protein powder and blend until combined.
4. Serve with fresh sliced banana.
Facts Total Fat

Saturated Fat
5.4 g
1.6 g
Potassium
Total Carbohydrate
132.9 mg
5.4 g
Deviled Eggs
Servings: 6
Ingredients:
- 6 hardboiled eggs
- 1
/4 cup (71g) Fage 0% Greek Yogurt
- 1 teaspoon mustard
- 1 teaspoon chopped capers
- 1 pinch Cayenne pepper or smoked paprika
Directions:
1. Peel the eggs and cut in half, by length. Remove the
egg yolk.
2. In a mini blender, combine the egg yolk with Greek
yogurt, mustard, capers, salt, and pepper.
3. Pulse until smooth.
4. Fill the empty egg white shells with yolk mixture
and serve after, sprinkled with paprika.
Facts Total Fat

Saturated Fat
5.3 g
1.6 g
Potassium
Total Carbohydrate
64.3 mg
1.1 g
Chocolate Peanut Butter
Cottage Cheese Pudding
Servings: 1 bowl
Ingredients:
- 1 (30g) scoop chocolate protein powder
-
1/2 cup (113g) cottage cheese
- 2 tablespoons peanut butter, without salt

- Pinch of stevia
- 1 tbsp chocolate shavings
Directions:
1. In a bowl, combine the cottage cheese with stevia
and chocolate protein powder.
2. Melt the peanut butter in a microwave.
3. Drizzle all over the pudding mix and mix in.
4. Sprinkle with a few chocolate shavings.
5. Serve and enjoy.
Facts Total Fat

Saturated Fat
18.9 g
5.1 g
Potassium
Total Carbohydrate
440.2 mg
14.8 g
Cucumber urkey Rolls
Servings: 6 rolls
Ingredients:
- 6oz. (170g) smoked turkey, shredded
- 3 cucumbers, cut into thin strips
-
1/2 cup (15g) spinach, chopped
- 1 red pepper
- 6 slices mozzarella cheese
- 4 tablespoons basil pesto
- Slice and pepper, to taste
Directions:
1. Slice the cucumbers with veggie peeler.
2. Arrange the cucumber strips in front of you.
Season with salt and pepper.
3. Spread the basil pesto all over the cucumber.
Top with mozzarella, turkey, red pepper and spinach.
4. Roll up and serve. You can secure with the cocktail pick.
Facts Total Fat

Saturated Fat
2.0 g
1.0 g
Potassium
Total Carbohydrate
283.6 mg
5.0 g
Yogurt Guacamole with Veggies
Servings: 2
Ingredients:
- 1 avocado, peeled and pitted
-
1/2 cup (140g) Fage 0% Greek Yogurt
- 2 (30g) scoop whey protein

- 1 garlic clove, chopped
-
1/4 cup (15g) chopped cilantro/coriander
- 1 chili pepper, seeded, chopped

- 1 plate sliced veggies of choice: cucumber,
red peppers, carrot, celery sticks etc.
Directions:
1. In a food blender, combine the avocado, yogurt,
protein powder, garlic, cilantro/coriander, chili pepper,
salt, and pepper.
2. Pulse until smooth and creamy.
3. Transfer into a bowl and serve with veggie sticks.
Facts Total Fat

Saturated Fat
15.6 g
3.0 g
Potassium
Total Carbohydrate
634.7 mg
13.2 g
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About
Rudy Mawer
Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decades
experience in physique transformation. He has successfully coached over 500
personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and
Bodybuilders and World Record Holders.
Along with this, he has a 1st class Masters and
Bachelors in Exercise & Nutrition Science, is
a certified CISSN Sports Nutritionist and is a
respected researcher in the fitness,supplement
and nutrition scientific community.
Rudy also consults for the worlds leading fitness
authorities and is a part time scientific editor
for Bodybuilding.com, T-Nation, Authority
Nutrition, Muscle Strength, Kaged
Muscle, IFBB Ben Pakulski, Mi40,
Kris Gethin and many more
You can now get the advanced
techniques that Rudy has tried
and tested on over 500 clients,
along with nearly a decade of
research in a condensed and done-
for-you plans and articles over
at www.rudymawer.com
Endof
Book
Photo Credits
Almond Bars: Amarita Petcharakul 123RF.com
Protein Bites : Maksim Shebeko 123RF.com
Protein Covered Strawberries : Nikola Bilic 123RF.com
Tomato Mozzarella Snack : rafalstachura 123RF.com
Greek Savoury Yoghurt : Ivan Mateev 123RF.com
Salmon Stack : margouillat 123RF.com
Pumpkin Seed Clusters : Natallia Khlapushyna 123RF.com
Tuna Boats : Marjorie A. Bull 123RF.com
Grilled Apricots with Yoghurt : Val Thoermer 123RF.com
Crunchy Eggs and Avocado Bowl : kiboka 123RF.com
Deli Roll Up : Anton Gorbachev 123RF.com
Protein Chips : ftlaudgirl 123RF.com
Blueberry Shake : oksix 123RF.com
Shrimps with Avocado Cream : margouillat 123RF.com
Strawberry Yoghurt Smoothie : Desislava Vasileva 123RF.com
Banana Peanut Butter Smoothie : Nataliya Arzamasova 123RF.com
Devilled Eggs : iuliian 123RF.com
Chocolate Peanut Butter Cottage Cheese Pudding : Robyn Mackenzie 123RF.com
Cucumber Turkey Rolls : Oxana Zaytseva 123RF.com
Yoghurt Guacamole with Veggies : FoodCollection 123RF.com

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THE

Prep Time & Serving Size

- 5 (30g) scoops vanilla whey protein

Nutrition Calories 213.3 Sodium 46.7 mg

- 5 (30g) scoops vanilla whey protein

- 1 cup (140g) dried apricots, pitted, roughly chopped

Nutrition Calories 213.3 Sodium 46.7 mg

Facts Total Fat

- 2 tablespoons coconut butter

- 1 teaspoon baking soda

Nutrition Calories 50.9 Sodium 86.3 mg

Facts Total Fat

Nutrition Calories 27.2 Sodium 21.1 mg

Facts Total Fat

Nutrition Calories 187.9 Sodium 308.3 mg

Facts Total Fat

Nutrition Calories 109.7 Sodium 64.3 mg

Facts Total Fat

Nutrition Calories 76.7 Sodium 646.6 mg

Facts Total Fat

- 2 tablespoons coconut sugar

Nutrition Calories 41.6 Sodium 23.9 mg

Facts Total Fat

Nutrition Calories 59.7 Sodium 78.3 mg

Facts Total Fat

Nutrition Calories 57.9 Sodium 14.9 mg

Facts Total Fat

- 2 hardboiled eggs, chopped

Nutrition Calories 215.7 Sodium 168.9 mg

Facts Total Fat

Nutrition Calories 106.0 Sodium 375.9 mg

Facts Total Fat

Nutrition Calories 27.2 Sodium 31.5 mg

Facts Total Fat

- 2 (30g) vanilla whey protein

Nutrition Calories 214.0 Sodium 126.3 mg

Facts Total Fat

For the sauce:

- 2 garlic cloves, chopped

Nutrition Calories 200.1 Sodium 193.9 mg

Facts Total Fat

Nutrition Calories 107.8 Sodium 133.3 mg

Facts Total Fat

Nutrition Calories 101.6 Sodium 78.0 mg

Facts Total Fat

Nutrition Calories 84.0 Sodium 81.2 mg

Facts Total Fat

- 2 tablespoons peanut butter, without salt

Nutrition Calories 383.4 Sodium 629.3 mg

Facts Total Fat

Nutrition Calories 69.1 Sodium 359.0 mg

Facts Total Fat

- 2 (30g) scoop whey protein

- 1 chili pepper, seeded, chopped

Nutrition Calories 292.3 Sodium 120.3 mg

Facts Total Fat

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