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sjenith6@gmail.

com 30 Sep 2020


sjenith6@gmail.com 30 Sep 2020

AN ANABOLIC RECIPE BOOK


AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH

I. ABOUT & STARTING INFO


TABLE OF CONTENTS

Introduction 6
Understanding Your Calorie Needs 7
Calories In Vs. Calories Out 8
How Often Should You Train? 9
How To Use This Cookbook 10

II. BREAKFAST
Anabolic Sausage Mcmuffin 12
Anabolic Power Oatmeal 13
Anabolic French Toast 14
Chocolate French Toast 15
Vanilla French Toast 16
Chocolate Chip Pancakes 17
Zero Carb Waffle 18
French Toast PB&J 19
Keto Pancakes 20
Low Calorie French Toast 21
Keto Powerhouse Coffee 22
Cheesy Bacon Hash Browns 23
Anabolic French Toast Sticks 24
Anabolic Buttermilk Waffles 25
Crunchy Anabolic French Toast 26
Anabolic Breakfast Burrito 27
Sausage Biscuits & Gravy 28
French Toast Roll Ups 29
Anabolic Egg & Cheese Sammy 30
III. LUNCH/DINNER
Anabolic Deep Dish Pizza 32
Anabolic Pizza Burrito 33

COPYRIGHT REMINGTON JAMES FITNESS 2020


sjenith6@gmail.com 30 Sep 2020

AN ANABOLIC RECIPE BOOK


AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH

III. LUNCH/DINNER (CONT.)


TABLE OF CONTENTS

Anabolic Nachos 34
Flatbread Quesadilla 35
Pizza Quesadilla 36
Anabolic Grilled Cheese 37
Lower Calorie Grilled Cheese 38
Anabolic Buffalo Chicken Dip 39
Flamin Hot Chicken Salad 40
Crispy Nacho Chicken Salad 41
Higher Fiber Chicken Salad 42
Keto Pizza 43
Anabolic Spaghetti 44
Almond Crusted Chicken 45
Mozzarella Sticks 46
Thin Crust Pepperoni Pizza 47
Thin Crust BBQ Chicken Pizza 48
Philly Cheesesteak Sliders 49
Zero Carb Pizza 50
Anabolic Chicken N' Noodles 51
Zero Carb Breaded Chicken 52
Bacon & Egg Freezer Burrito 53
BBQ Chicken Freezer Burrito 54
Spicy Queso Freezer Burrito 55
Double Smash Burger 56
Anabolic Deep Dish Lasagna 57
195 Calorie Pizza 58
Buffalo Chicken Sandwich 59
Crispy Buffalo Wings 60
Anabolic PB&J 61

COPYRIGHT REMINGTON JAMES FITNESS 2020


sjenith6@gmail.com 30 Sep 2020

AN ANABOLIC RECIPE BOOK


AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH

III. LUNCH/DINNER (CONT.)


TABLE OF CONTENTS

Spicy Popcorn Chicken 62


Anabolic Mac & Cheese 63
Ultimate Anabolic Pizza 64
Anabolic General Tso's Chicken 65
Chicago Style Deep Dish Pizza 66
Triple Smash Burger 67
Anabolic Cheesy Enchiladas 68
Anabolic Philly Cheesesteak Subs 69
Anabolic Crunchwrap Supreme 70
Anabolic Chicken Parmesan 71
Anabolic BBQ Chicken Pizza 72
Anabolic Party Quesadillas 73
Anabolic Chipotle Quesarito 74
Anabolic Mac N'Cheeseburger 75
Anabolic Chick-Fil-A Nuggets 76
Anabolic Cheesy Gordita Crunch 77
Anabolic Buffalo Chicken Pizza 78

IV. DESSERTS/SHAKES
Chocolate Glazed Donuts 80
Anabolic Ice Cream 81
Chocolate PB Ice Cream 82
Anabolic Brownie Bites 83
Vanilla Protein Pudding 84
Chocolate Protein Pudding 85
Cookie Dough Protein Bars 86
Anabolic Puppy Chow 87
Protein Peanut Butter Cups 88
Anabolic Snickerdoodle Cookies 89

COPYRIGHT REMINGTON JAMES FITNESS 2020


sjenith6@gmail.com 30 Sep 2020

AN ANABOLIC RECIPE BOOK


AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH

IV. DESSERTS/SHAKES (CONT.)


TABLE OF CONTENTS

Anabolic Rice Crispy Treats 90


Anabolic Cinnamon Rolls 91
Anabolic Vanilla Pudding 92
Anabolic Chocolate Pudding 93
Cookie Dough Protein Balls 94
Keto Chocolate Chip Cookies 95
Anabolic Birthday Cake Bites 96
Anabolic Chocolate Chip Cookies 97
Anabolic Brownie Sundae 98
Cinnamon Swirl Cake 99
Oreo Cheesecake Bites 100
Cinnamon Toast Crunch Donuts 101
Anabolic Chocolate Chip Pizookie 102
Anabolic Oreo McFlurry 103
Reese's Peanut Butter Cup Blizzard 104
Anabolic Cheesecake 105
Anabolic Peanut Butter Chews 106
Anabolic Ice Cream Sandwich 107
Anabolic French Toast Blizzard 108
Anabolic Peanut Butter Cookies 109
Anabolic Brownie Brittle 110
Anabolic Brownie Batter Blizzard 111
Anabolic Pumpkin Pie 112
Anabolic Fruity Pebble Donuts 113
Flamin' Hot Smart Pop 114
IV. DISCLAIMER
Important Info 115

COPYRIGHT REMINGTON JAMES FITNESS 2020


sjenith6@gmail.com 30 Sep 2020

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

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sjenith6@gmail.com 30 Sep 2020

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!

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sjenith6@gmail.com 30 Sep 2020

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!

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sjenith6@gmail.com 30 Sep 2020

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!

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sjenith6@gmail.com 30 Sep 2020

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...

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sjenith6@gmail.com 30 Sep 2020

Breakfast
RECIPES

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sjenith6@gmail.com 30 Sep 2020

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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC POWER OATMEAL


INGREDIENTS: MACROS:
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!
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sjenith6@gmail.com 30 Sep 2020

ANABOLIC FRENCH TOAST


INGREDIENTS: MACROS:
Liquid Egg Whites 230g Calories: 468
Whey Protein Powder 32g Fat: 4g
White Bread 4 Slices Protein: 58g
Zero Calorie Sweetener 2-4g Carbohydrates: 50g
Cinnamon 1-4g Fiber: 3g

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 enjoy! Feel
free to add zero calorie syrup to really
make this recipe hit the spot!

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sjenith6@gmail.com 30 Sep 2020

CHOCOLATE FRENCH TOAST


INGREDIENTS: MACROS:
Liquid Egg Whites 276g Calories: 472
White Bread 4 Slices Fat: 8g
Zero Calorie Sweetener 2-4g Protein: 39g
Cinnamon 1-4g Carbohydrates: 61g
Sugar Free Choc. Syrup 30g Fiber: 7g
Sugar Free Choc. Chips 15g

DIRECTIONS:
Mix egg whites, sugar free chocolate
syrup, 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.
Place each slice of toast on your skillet
and press your chocolate chips down
into each piece. Cook 2-3 minutes each
side!
Remove from stove and enjoy! Feel free
to add zero calorie syrup to really make
this recipe hit the spot!
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sjenith6@gmail.com 30 Sep 2020

VANILLA FRENCH TOAST


INGREDIENTS: MACROS:
Liquid Egg Whites 184g Calories: 492
White Bread 4 Slices Fat: 4g
Zero Calorie Sweetener 2-4g Protein: 60g
Vanilla Extract 5g Carbohydrates: 54g
Vanilla Whey Protein 32g Fiber: 2g
Plain Greek Yogurt 85g

DIRECTIONS:
Mix egg whites, greek yogurt, vanilla
extract, protein powder, & 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.
Place each slice of toast on your skillet
and let cook for around 2-3 minutes each
side!
Remove from stove and enjoy! Feel free
to add zero calorie syrup to really make
this recipe hit the spot!
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sjenith6@gmail.com 30 Sep 2020

CHOCOLATE CHIP PANCAKES


INGREDIENTS: MACROS:
Chocolate Whey Protein 32g Calories: 529
Liquid Egg Whites 138g Fat: 9g
Sugar Free Choc. Chips 15g Protein: 49g
Sugar Free Choc. Syrup 31g Carbohydrates: 63g
White Bread 4 Slices Fiber: 8g

DIRECTIONS:
My favorite protein pancake recipe! Anabolic
chocolate flavor in every single bite!
Start by taking a blender and tossing in your
protein, egg whites, sugar free syrup, chocolate
chips, & your bread.
Blend this up for a few minutes until it becomes a
batter like consistency throughout.
Pre-heat a skillet to medium/low heat and spray
with a light coating of nonstick spray.
Slowly pour your batter into tiny little circles on your
skillet and spread out with a spoon. Cook as many
as you like at one time! Let each pancake cook for a
few minutes on each side checking often to make
sure none of them are burnt!
And voila! Chocolate chip protein pancakes.
Loaded with protein and delicious flavor! Feel free
to add sugar free syrup in order to take this to a
whole new level!

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ZERO CARB WAFFLE


INGREDIENTS: MACROS:
Pork Rinds .5 Cup Calories: 310
Large Egg 1 Fat: 21g
Full Fat Mozzarella 28g Protein: 27g
Salt 1-3g Carbohydrates: 0g
Fiber: 0g

DIRECTIONS:
Take your pork rinds and place them in a blender or food processor.
Blend them up until they're a fine powder consistency.
Using a measuring cup we will measure out our blended pork rinds
until we have half a cup.
Now that our rinds are ready to go we will throw them in a mixing
bowl along with our chicken, egg, & a little salt for flavor.
Now we go in and mix everything up until it's all the same consistency
throughout.
As far as making the perfect "waffle" our best bet here is to buy a
cheap waffle maker at your local grocery or off of Amazon. The one I
have is Oster brand and I paid less than $20 for it. Worth every penny
if you use it often!
Preheat your waffle maker to a medium high heat and spray both the
top and bottom with a light coating of non-stick spray.
Spread your batter evenly across the waffle maker. It doesn't have to
be perfect since we'll be pressing down on it any lumpy parts will
disperse to the outside.
We want to let our waffle cook for around 4-6 minutes. Every waffle
maker will cook a little differently so make sure you pay attention as
to not burn it.
Voila!! We now have a delicious zero carb waffle. You may think it
won't be too tasty if you add syrup but trust me on this one: give it a
little splash of walden farms and you won't be dissapointed!

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sjenith6@gmail.com 30 Sep 2020

FRENCH TOAST PB&J


INGREDIENTS: MACROS:
Liquid Egg Whites 115g Calories: 502
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!

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KETO PANCAKES
INGREDIENTS: MACROS:
Full Fat Cream Cheese 112g Calories: 1053
Grass Fed Butter 28g Fat: 85g
Large Eggs 4 Protein: 59g
Protein Powder 32g Carbohydrates: 13g
Vanilla Extract 1 Tsp Fiber: 0g

DIRECTIONS:
First you want to cut your cream cheese & butter up into small pieces and
place them in a microwave safe bowl. We need to soften these
ingredients up so place them in the microwave for around 30 seconds or
so until they become more pliable.
Next we want to go in & blend our partly melted butter and cream cheese
together. A hand mixer or blender will make this easier but as long as we
get it mixed that's all that counts!
Now we want to crack our eggs into the same bowl that our blended
cheese/butter combo is in. Once all 4 eggs are cracked in we want to go
back in with our mixer and blend these all together.
At this point our batter is a little watery and runny looking which is totally
normal. We're going to add our protein powder and vanilla extract in &
blend it one final time. This should thicken it up and make it just the
consistency we want!
Now we have the perfect keto pancake batter! If you've ever made
pancakes before then from here on out you should be good to go! If not
then what you want to do is pre-heat a large skillet to about medium heat
and hit it with a quick spray of non-stick. Using a large spoon or ladel you
will slowly drizzle your batter onto the skillet forming a circle. After letting
one side cook for a couple minutes you'll flip the pancake and let it cook
for an additional couple of minutes. Cook time may vary so just pay
attention and you'll be fine!
Once all the pancakes are finished pile them up, throw some zero calorie
syrup on top, & strap on the feed bag because it's go time! Who said you
have to give up the guilty pleasures on keto? Take one bite of these
pancakes and you'll remember what it feels like to LIVE again!

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sjenith6@gmail.com 30 Sep 2020

LOW CALORIE FRENCH TOAST


INGREDIENTS: MACROS:
Liquid Egg Whites 276g Calories: 371
White Bread 4 Slices Fat: 3g
Zero Calorie Sweetener 2-4g Protein: 38g
Cinnamon 1-4g Carbohydrates: 48g
Fiber: 2g

DIRECTIONS:
Mix egg whites, zero calorie sweetener,
& cinnamon 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 enjoy! Feel
free to add zero calorie syrup to really
make this recipe hit the spot!
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KETO POWERHOUSE COFFEE


INGREDIENTS: MACROS:
Coffee 336g Calories: 259
MCT Oil 14g Fat: 23g
Ghee Butter 8g Protein: 4g
Cacao Powder 14g Carbohydrates: 9g
Pink Sea Salt .5 Tsp Fiber: 4g

DIRECTIONS:
Start your day off with a bang!! Keto powerhouse
coffee was a staple for me when I was on the
Keto diet. Crushed my hunger and had my brain
working 100mph while I was following the Keto
diet. Simple & effective!
Start by brewing some coffee the standard way
or use coldbrew if you prefer. Once your coffee
is ready to go throw it in a blender.
Now we add our MCT oil, cacoa powder, ghee
butter, & pink sea salt to the blender as well.
Blend everything together until it's perfectly
blended.
Bada-Bing Bada-Boom!! You now have yourself a
really special cup of joe. The perfect way to start
the day for all of you fat adapted citizens out
there! It may be a little thick & a little gritty BUT
you'll be able to tolerate it once you're solving
math problems on a chalk board like Elon Musk!

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CHEESY BACON HASH BROWNS


INGREDIENTS: MACROS:
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!

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CRISPY FRENCH TOAST STICKS


INGREDIENTS: MACROS:
Egg Whites 276g Calories: 371
White Bread 4 Slices Fat: 3g
Cinnamon 5g Protein: 38g
Vanilla Extract 5g Carbohydrates: 48g
Zero Cal. Sweetener 3-5g Fiber: 2g

DIRECTIONS:
The BEST WAY to have your Anabolic French Toast!! Only thing you need for this
one is an Air Fryer and an empty tummy! Let's do this!!
The first thing we do here is place our Egg Whites, Cinnamon, Vanilla Extract, &
Zero Calorie Sweetener in a bowl and whisk until it foams up at the top.
Now we take our 4 slices of Basic White Bread & cut each piece with a knife into 3
small strips. You should end up with 12 Strips of bread total.
Now, with an Air Fryer the goal is to have none of the pieces touching each other
so the air has room to move around and cook everything fully. That being said I
use a double rack air fryer so I have room for the whole recipe. If you only have a
basket style fryer then you may need to cook the first half then the other half
after. From here on out though I'll be referring to my double rack fryer.
What I like to do for easy clean up & rotation is lay down a piece of parchment
paper on both of my racks and spray with non-stick spray.
Now we take each piece of our bread and dip it in our egg white batter. Make
sure it soaks up a good amount of our liquid and then place each piece on your
parchment paper. Do this until the batter is gone & all 12 pieces of bread are
coated and evenly spread out on your fryer racks.
Place your rack into your Air Fryer & cook at 400 Degrees for 8 minutes.
Once the 8 minutes has elapsed we will pull out our rack and flip over each piece
of french toast so the other side has a chance to cook. We will also move the
pieces of french toast that were on the bottom rack to the top & vice-versa. The
top rack cooks faster so we want to make sure both halves of our recipe get the
same chance to shine!!
Place back in the fryer and cook for another 8 minutes at 400 degrees.
And here we go! You now have Crispy Fried Anabolic French Toast that is an
absolute delicacy. Pour yourself some sugar free syrup on the side and relive
your childhood one bite at a time!

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ANABOLIC BUTTERMILK WAFFLES


INGREDIENTS: MACROS:
Egg Whites 184g Calories: 424
Vanilla Whey Protein 62g Fat: 4g
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!

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sjenith6@gmail.com 30 Sep 2020

CRUNCHY ANABOLIC FRENCH TOAST

INGREDIENTS: MACROS:
White Bread 2 Slices Calories: 442
Corn Flakes 40g Fat: 2g
Egg Whites 96g Protein: 42g
Whey Protein 32g Carbohydrates: 64g
Sugar Free Syrup 30g Fiber: 4g
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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC BREAKFAST BURRITO

INGREDIENTS: MACROS:
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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC BISCUITS & GRAVY

INGREDIENTS: MACROS:
Turkey Sausage 168g Calories: 659
Unsweetened Almond Milk 196g Fat: 27g
Vanilla Whey Protein 31g Protein: 58g
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!

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sjenith6@gmail.com 30 Sep 2020

FRENCH TOAST ROLL UPS


INGREDIENTS: MACROS:
White Bread 4 Slices Calories: 580
Vanilla Whey Protein 31g Fat: 4g
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
Zero Calorie Sweetener 7g

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!

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sjenith6@gmail.com 30 Sep 2020

EGG & CHEESE SAMMY


INGREDIENTS: MACROS:
Liquid Egg Whites 184g Calories: 237
White Bread 1 Slice Fat: 1g
Fat Free Cheddar Cheese 56g Protein: 40g
Zero Calorie Butter Spray 1 Bottle Carbohydrates: 17g
Green Onions 5g Fiber: 2g

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 want to do is take your slice of White Bread and cut
it in half down the middle. Spray both sides of each half with your
Zero Calorie Butter Spray!
Now go ahead and weigh out your 184g of Liquid Egg Whites, 56g
of Fat Free Cheddar Cheese, & 5g of Green Onions. Place these
each in separate bowls so they're easy to grab!
Pre-Heat a skillet to Medium/High Heat & pour your Egg Whites
down in. Now take your two White Bread halves and lay them
down in your Egg Whites about an inch apart in the middle of your
Skillet. Sprinkle your Green Onions into your Egg Whites while this
is cooking!
Once your Egg Whites are cooked through & solid use a Spatula
and flip over the entire Omelette.
Once it's flipped go ahead and use your Spatula and a fork to fold
all the Egg Whites from the outside onto the top of your bread.
Basically what we should be left with here is all of our Egg Whites
being on top of our pieces of bread!
Now just sprinkle your Fat Free Cheddar on top of your Egg Whites
& fold the one side of your sandwich on top of the other. Cook for
around 2-3 Minutes on each side until the cheese is fully melted!
And BOOM!! You now have an incredibly Anabolic & Simple recipe
that is perfect for breakfast but can be enjoyed at any time of day!
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sjenith6@gmail.com 30 Sep 2020

Anytime
RECIPES

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC DEEP DISH PIZZA


INGREDIENTS: MACROS:
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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC PIZZA BURRITO


INGREDIENTS: MACROS:
High Fiber Tortilla 1 Wrap Calories: 324
Turkey Pepperoni 30g Fat: 8g
Pizza Sauce 63g Protein: 36g
Fat Free Mozzarella 56g Carbohydrates: 27g
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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC NACHOS
INGREDIENTS: MACROS:
Joseph's Lavash Flatbread 2 Calories: 496
White Queso 60g Fat: 16g
96% Lean Beef 112g Protein: 50g
Carbohydrates: 38g
Fiber: 8g

DIRECTIONS:
Stupid simple recipe! High volume and delicious. Skip the
2000 calorie plate of nachos and have these instead!
Start by taking two Joseph's flatbreads & running a pizza
cutter down the length of them until you have a bunch of little
strips. Now stack a few strips on top of each other and keep
cutting until you have a bunch of little squares. Do this to
both flatbreads.
Spread the squares out with space between them on two
baking sheets & toss in the oven at 350 degrees for 6-10
minutes. Cook time varies based on how crispy you want your
nachos to be!
In a microwave safe bowl heat up your queso until it's hot.
Start with 30 seconds and keep microwaving until it's how you
want it!
Cook your ground beef in a skillet on medium high heat to
save on time. Feel free to season your beef however you'd
like it although for me personally a little salt does the trick.
Once your nacho squares are done in the oven pull them out
and throw on a plate. Pour your queso on top and your beef
on top of that & BOOM now you have a massive plate of
nachos that your gains will thank you for!

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sjenith6@gmail.com 30 Sep 2020

FLAT BREAD QUESADILLA


INGREDIENTS: MACROS:
Joseph's Lavash Flatbread 1 Calories: 456
Fat Free Mozzarella 112g Fat: 4g
Chicken Breast 140g Protein: 78g
Salsa 56g Carbohydrates: 27g
Fiber: 5g

DIRECTIONS:
Talk about a protein powerhouse! This thing is incredible
& will totally fill you up while packing in a ton of protein
and minimal calories!
Start by laying out a Josephs flat bread on piece of foil.
Makes sure you spray the foil with non-stick spray so your
quesadilla doesn't stick!
In a separate pan cook your chicken breast and set it off
to the side.
Now take your flatbread and lay your cheese out on half
of it followed up by your chicken and salsa. Once you
have all your fillings on the flatbread fold it over and wrap
it up in your foil.
The best way to cook this now is in a two sided grill (like a
george foremean) or a panini press. Throw your foil
wrapped quesadilla on your grill and press down so the
heating element is touching both sides. Let this cook for
around 5-8 minutes or until your cheese is fully melted.
Once you check on your quesadilla and everything is
gooey you are good to go! Now grab a fork and go to
town on this delicacy!
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sjenith6@gmail.com 30 Sep 2020

PIZZA QUESADILLA
INGREDIENTS: MACROS:
Joseph's Lavash Flatbread 1 Calories: 445
Fat Free Mozzarella 112g Fat: 9g
Turkey Pepperoni 60g Protein: 59g
Pizza Sauce 112g Carbohydrates: 32g
Fiber: 6g

DIRECTIONS:
Gooey & Cheesy Goodness!! Crush those cravings
with this BEAST of a quesadilla!
Start by laying out a Josephs flat bread on piece of
foil. Makes sure you spray the foil with non-stick
spray so your quesadilla doesn't stick!
Now take your flatbread and lay your cheese out
on half of it followed up by your turkey pepperoni
and sauce. Once you have all your fillings on the
flatbread fold it over and wrap it up in your foil.
The best way to cook this now is in a two sided grill
(like a george foremean) or a panini press. Throw
your foil wrapped quesadilla on your grill and press
down so the heating element is touching both
sides. Let this cook for around 5-8 minutes or until
your cheese is fully melted.
Once you check on your quesadilla and everything
is gooey you are good to go! Now grab a fork and
go to town on this delicacy!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC GRILLED CHEESE


INGREDIENTS: MACROS:
White Bread 2 Slices Calories: 458
Fat Free American Singles 6 Fat: 6g
Canadian Bacon 112g Protein: 55g
Zero Calorie Butter Spray 1 Bottle Carbohydrates: 46g
Fiber: 3g

DIRECTIONS:
This thing is a game changer! Seriously, if you want the ULTIMATE
Grilled Cheese Sandwich then look no further than this
monstrosity!
Starting off take your two slices of Low Calorie White Bread & spray
one side of each piece with a thorough coating of Zero Calorie
Butter Spray.
Now take your 112g of Canadian Bacon and cut it up into little
strips. You can take these strips and throw them in an Air Fryer for
5-8 Minutes to make them really crispy! Otherwise they don't need
cooking so you can skip this step if you'd like.
Now we just need to assemble our sandwich! Starting with the
butter side down place one of your pieces of bread on a small
plate.
Now what we'll do is add a slice of Fat Free American Cheese &
then add some of our bacon strips. We will repeat these steps
until we have multiple layers of both bacon and cheese!
Finally, put the top piece of bread on and place your sandwich in a
pre-heated skillet set to low/medium heat. Feel free to press down
on the sandwich with your spatula to make it cook faster! Cook for
around 3-5 Minutes a side. Once your cheese is melted & your
bread is browned you can pull it off the stove!
And BOOM! You have one of my favorite sandwiches. Gooey,
Crispy, & ANABOLIC!!
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sjenith6@gmail.com 30 Sep 2020

LOW CALORIE GRILLED CHEESE


INGREDIENTS: MACROS:
White Bread 2 Slices Calories: 220
Kraft Fat Free Singles 4 Slices Fat: 2g
Zero Calorie Butter Spray 1 Bottle Protein: 20g
Carbohydrates: 32g
Fiber: 1g

DIRECTIONS:
An american classic that is customizable to your
preference! This is the simplest version so feel free to
add chicken, steak, or any other protein choice to make
this thing even more anabolic!
Start by taking your two slices of bread and spraying the
top and bottom sides with a through coating of I Can't
Believe It's Not Butter Spray or equivalent.
Now add your slices of cheese to the bread & close the
sandwich with the butter sides facing up.
Now, preheat your skillet to a low/medium heat and let it
warm up for a few minutes. You can now place your
sandwich down and let it cook 3-4 minutes on each side.
Finding the perfect temperature is crucial to make sure
you don't burn the bread but the cheese still melts.
Make sure you're paying attention and flipping when
necessary!
Once everything is melted and gooey you can now pull
this off and enjoy! Filled with protein and loaded with
gooey cheesey goodness! Even your grandmother
would approve of this one!

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sjenith6@gmail.com 30 Sep 2020

BUFFALO CHICKEN DIP


INGREDIENTS: MACROS:
Chicken Breast 224g Calories: 605
Fat Free Blue Cheese 56g Fat: 1g
Fat Free Greek Yogurt 85g Protein: 112g
Fat Free Cheddar Cheese 168g Carbohydrates: 37g
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 way 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!

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sjenith6@gmail.com 30 Sep 2020

FLAMIN HOT CHICKEN SALAD


INGREDIENTS: MACROS:
Spinach 300g Calories: 333
Baked Hot Cheetohs 25g Fat: 5g
Chicken Breast 168g Protein: 42g
Sriracha 15g Carbohydrates: 30g
Sugar Free BBQ Sauce 30g Fiber: 8g
Onion Powder 3g
Garlic Powder 3g
Black Pepper 2g

DIRECTIONS:
The ultimate hunger killer! I love this salad because it tastes
incredible, takes forever to eat, & is very low calorie and filling!
First you want to grab the largest bowl you have. I recommend a
large mixing bowl. Dump your spinach in here. The weight above
is equivalent to one large bag you'd find at the grocery.
Next we want to take our onion powder, garlic powder, & black
pepper and throw it in the bowl with our salad.
Take your baked flaming hot cheetohs and break them up into
little pieces. I buy the snack size bags in bulk and just use one of
them myself but do it however you'd like. Once your cheetohs are
broken up into small pieces throw them in the bowl!
Now we want to cut our chicken breast up into little pieces and
cook it real quick in the skillet. If you pre-heat your pan to a
medium high heat this step will only take about 5 minutes. Once
the chicken is finished throw it in your salad bowl.
Now that all of our ingredients are in the salad bowl the last thing
we have to do is add our Sriracha & Sugar Free BBQ sauce and
we're home free! Don't sleep on this salad: I've been eating it
every day for the last 3 weeks and haven't gotten tired of it yet!

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sjenith6@gmail.com 30 Sep 2020

CRISPY NACHO CHICKEN SALAD


INGREDIENTS: MACROS:
Spinach 300g Calories: 424
Josephs Lavash Bread 2 Fat: 7g
Chicken Breast 168g Protein: 63g
Sriracha 15g Carbohydrates: 43g
Sugar Free BBQ Sauce 30g Fiber: 14g
Onion Powder 3g
Garlic Powder 3g
Black Pepper 2g

DIRECTIONS:
This salad is my new favorite! Trust me on this one: you'll want to
eat this thing every day!!
First you want to pre-heat your oven to 350 degrees and grab two
baking sheets. Take your Josephs Flat Breads and cut them into
little bite sized squares and spread evenly on each of your baking
sheets. Spray non-stick spray so you don't have to worry about
them sticking!
Place your flat bread bites in the oven for about 8 minutes until
they're crispy. Remove & set to the side.
Grab the largest bowl you have & dump your spinach in there. The
weight above is equivalent to one large bag you'd find at the
grocery.
Next we want to take our onion powder, garlic powder, black
pepper & sauces and throw them in the bowl with our salad.
Take your cripsy nachos we created and throw them on top.
Now we want to cut our chicken breast up into little pieces and
cook it real quick in the skillet. If you pre-heat your pan to a
medium high heat this step will only take about 5 minutes. Once
the chicken is finished throw it in your salad bowl.
And BOOM!! You now have a cripsy chicken salad that will leave
you feeling completely satisfied after you eat it. Don't sleep on this
one until you try it out!

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sjenith6@gmail.com 30 Sep 2020

HIGHER FIBER CHICKEN SALAD


INGREDIENTS: MACROS:
Spinach 300g Calories: 479
Low Carb High Fiber Wrap 2 Fat: 7g
Chicken Breast 168g Protein: 55g
Sriracha 15g Carbohydrates: 49g
Sugar Free BBQ Sauce 30g Fiber: 32g
Onion Powder 3g
Garlic Powder 3g
Black Pepper 2g

DIRECTIONS:
Do you want to hit your daily fiber intake in one salad?? Look
no further than this one! Same concept as all of my high
volume salads except this one is EVEN MORE filling!
Grab the largest bowl you have & dump your spinach in there.
The weight above is equivalent to one large bag you'd find at
the grocery.
Next we want to take our onion powder, garlic powder, black
pepper & sauces and throw them in the bowl with our salad.
Take both of your high fiber low carb wraps and throw them in
the microwave for about 20-30 seconds.
Take your heated tortillas and rip them into little pieces. Place
all of these little pieces in your salad bowl!
Now we want to cut our chicken breast up into little pieces
and cook it real quick in the skillet. If you pre-heat your pan to
a medium high heat this step will only take about 5 minutes.
Once the chicken is finished throw it in your salad bowl.
And BOOM!! You now have higher fiber chicken salad that not
only be delicious but incredibly filling and satisfying! A staple
in my day to day diets.

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sjenith6@gmail.com 30 Sep 2020

KETO PIZZA
INGREDIENTS: MACROS:
Full Fat Mozzarella 336g Calories: 1558
Coconut Flour 35g Fat: 118g
Low Carb Marinara 56g Protein: 100g
Pepperoni 15g Carbohydrates: 24g
Cream Cheese 32g Fiber: 13g
Large Eggs 2

DIRECTIONS:
First you want to grab a large microwave safe bowl and throw in your cream
cheese & half of your mozzarella (168g).
Throw these in the microwave for about 45 seconds. The goal here is to
soften them up that way we can mix them together much easier. Pull them
out and give them a stir after they're done cooking & throw back in for an
additional 45 seconds.
Once your cheese is melted and mixed up go ahead and throw in your
coconut flour. After this crack your 2 large eggs into this same bowl. Now
mix everything together as thoroughly as you can! I recommend a hand
mixer for this but do your best with what you have!
You'll know it's blended how you want it when it turns into a dough like
consistency. At this point you should be able to pick it up and further mix it
up by hand.
Once you are satisfied with your dough you will place it on a pizza circle or
baking sheet and flatten it out into a dough circle. Throw some parchment
paper down and hit it with some non-stick spray to save yourself some
cleanup later! Once you have it formed into your dough you'll want to throw
it in the oven at 450 degrees for 10 minutes.
Once you pull it out of the oven it should look almost identical to a pizza
crust! Poke it a few times with a fork that way the second round in the oven
doesn't cause it to bubble up.
Go ahead and place your marinara, mozzarella, & pepperoni on the pizza.
Remember: you get bonus points the prettier it looks!
Once your pizza is fully dressed throw it back in the oven at 450 degrees for
10 more minutes!
And now you are rolling in style! Who said the Keto diet had to be boring?
Take a bite of this bad boy and reminisce about simpler times!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC SPAGHETTI
INGREDIENTS: MACROS:
Shirataki Noodles 900g Calories: 1007
96/4 Lean Ground Beef 448g Fat: 39g
Low Calorie Marinara 448g Protein: 112g
Powdered Parmesan 10g Carbohydrates: 52g
Fiber: 24g

DIRECTIONS:
Shirataki Noodles are the king of pasta! Quite literally the lowest
calorie pasta noodles you can find and so easy to prepare it'll
blow your mind. Let's get started!
First we want to cook our ground beef in a skillet set to medium
high heat. If you preheat your skillet this will speed up the
process by quite a bit. After the beef has cooked go ahead and
throw your pasta sauce in with the beef and stir it all together.
Reduce heat to low and let it sit while we finish up.
Next we will take our Shirataki Noodles and throw them in a
strainer to drain off any liquid. These noodles come in a package
with water in case you have never used them before. Once they
are strained we'll give them a good rinse.
We now want to bring a large pot of water to a boil and toss in
our shirataki noodles. These only take 2-3 minutes to cook so
make sure you set a timer!
Once the noodles are finished go ahead and strain them one
final time and pour them into a bowl. Dump your meat sauce on
top of the noodles and add on your parmesan cheese.
Presto!! We now have a MASSIVE bowl of spaghetti that's high in
protein & extremely low in carbs. Honestly this is probably about
4 servings so feel free to split it into tupperware and save for
later!

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sjenith6@gmail.com 30 Sep 2020

ALMOND CRUSTED CHICKEN


INGREDIENTS: MACROS:
Chicken Breast 448g Calories: 1002
Almond Flour 88g Fat: 42g
Eggs 2 Protein: 128g
Liquid Egg Whites 46g Carbohydrates: 28g
Seasoned Salt 1 Tsp Fiber: 12g
Garlic Powder 1 Tsp

DIRECTIONS:
Starting off we want to grab a large mixing bowl and start making our
breading. Throw your almond flour in your bowl along with your
seasoned salt and garlic powder. At this point you can add any other
seasonings you'd like if you are looking for a specific flavor. Mix all of
these together.
Next we want to create our egg wash by cracking our two large eggs in
a bowl & adding in our egg whites. If you don't have liquid egg whites
then just crack 4 large eggs into your bowl and remove two of the
yolks.  Whisk all of this together until your yolks are combined with the
whites.
Now we want to take our chicken and cut it into tenders if we're using
chicken breasts but I highly recommend buying the actual breast
tenderloins from the store because it'll save you quite a bit of time.
Take each of your chicken tenders and dip it in your egg wash so that
it's fully coated and then transfer over to our breading bowl. We want
to make sure each piece of chicken is covered without any blank spots
that way the finished product is extra cripsy!
Once each tender has been breaded we will place them on a baking
sheet and throw them in tge oven at 375 degrees for 20-25 minutes.
And here we go! Why eat chicken breast with little to no flavor when
we can feel that crunchy goodness in every bite? Give these a try and I
promise you won't be disappointed!

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sjenith6@gmail.com 30 Sep 2020

MOZZARELLA STICKS
INGREDIENTS: MACROS:
Low Fat Mozzarella Calories: 260
Cheese Sticks 2 Fat: 5g
Wonton Wraps 1 Pack Protein: 20g
Carbohydrates: 31g
Fiber: 2g

DIRECTIONS:
If you are craving a deep fried mozzarella stick but don't want any of
those calories then look no further than this recipe! Stupid simple &
delicious.
Preheat your oven to 375 degrees that way it's ready to go as soon as
we have our mozzarella sticks made!
First off take your two mozzarella sticks and cut them into quarters.
You'll want to cut them in half and then cut the halfs down the middle.
Basically you want them to be longer and not short/stubby.
After that step you should have 8 mozzarella cheese strips. Go ahead
and take your wonton wrappers and lay out one square for each
mozzarella stick. The ones I buy are already the perfect size but you
may need to cut them down.
Place a mozzarella strip down on one of the wrappers and wet the
edge of the wrapper with a little water so it sticks when we seal it. Now
go ahead and roll it up into a cylinder shape and press down on the
ends to seal it up. Take a fork and further press these ends down to
lock them in place. Repeat this step for each mozzarella stick.
Once all of your mozzarella sticks are wrapped up place them on a
baking sheet and bake them at 375 degrees for 8-10 minutes.
And boom! We have low calorie mozzarella sticks that won't break the
calorie bank! Pro Tip: if you want them to be more crunch you can
keep them in the oven for an additional 5 minutes or so to really make
them shine!

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sjenith6@gmail.com 30 Sep 2020

THIN CRUST PEPPERONI PIZZA


INGREDIENTS: MACROS:
Joseph's Lavash Flatbread 1 Piece Calories: 388
Low Cal Marinara Sauce 112g Fat: 8g
Fat Free Mozzarella 84g Protein: 49g
Turkey Pepperoni 30g Carbohydrates: 30g
Fiber: 5g

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 marinara 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 turkey pepperoni 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!
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sjenith6@gmail.com 30 Sep 2020

THIN CRUST BBQ CHICKEN PIZZA


INGREDIENTS: MACROS:
Joseph's Lavash Flatbread 1 Piece Calories: 444
Sugar Free BBQ Sauce 120g Fat: 4g
Fat Free Mozzarella 84g Protein: 72g
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!
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sjenith6@gmail.com 30 Sep 2020

PHILLY CHEESESTEAK SLIDERS

INGREDIENTS: MACROS:
96% Lean Ground Beef 896g Calories: 2980
White Dinner Rolls 20 Fat: 60g
Zero Calorie Butter Spray 1 Bottle Protein: 360g
Fat Free Mozzarella 196g Carbohydrates: 250g
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!

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sjenith6@gmail.com 30 Sep 2020

ZERO CARB PIZZA


INGREDIENTS: MACROS:
Canned Shredded Chicken 224g Calories: 599
Large Egg 1 Fat: 31g
Full Fat Mozzarella 84g Protein: 80g
Turkey Pepperoni 30g Carbohydrates: 0g
Fiber: 0g

DIRECTIONS:
Grab a large baking sheet and lay a piece of foil down on it &
spray with a light coating of non-stick spray.
Drain the water from your canned chicken as best you can and
spread it out on your baking sheet to where the pieces are not
touching.
Bake chicken at 350 degrees for 10 minutes. The goal here is to
dry the chicken out a bit. It still may be a little moist afterwards
but that's okay.
In a large mixing bowl add your dried chicken, one large egg, &
42g of your cheese and mix all of it together.
Now that we have our crust base we will set it back on the baking
sheet and form it into a thin circle or whatever shape you want
your crust to be.
Pre-heat your oven to 500 degrees and cook the crust for about
10 minutes.
Once we pull our crust out of the oven she'll be in the perfect
spot to start adding the rest of our cheese and pepperoni.
Once all of our toppings are applied we will throw the pizza back
in the oven at 500 degress for between 6-10 minutes. Cook time
depends on how well you want your toppings to be cooked.
And BOOM your zero carb pizza is now ready to enjoy!
*NOTES* Feel free to use fat free cheese or regular pepperoni if
you'd like. The macros will change but using fat free cheese will
cut down on the overall calories!

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sjenith6@gmail.com 30 Sep 2020

CHICKEN N' NOODLES


INGREDIENTS: MACROS:
Chicken Breast 448g Calories: 1285
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!

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sjenith6@gmail.com 30 Sep 2020

ZERO CARB BREADED CHICKEN

INGREDIENTS: MACROS:
Chicken Breast Tenderloins 224g Calories: 647
Large Egg 2 Fat: 31g
Pork Rinds 112g Protein: 92g
Carbohydrates: 0g
Fiber: 0g

DIRECTIONS:
Take your pork rinds and place them in a blender or food
processor. Blend them up until they're a fine powder
consistency.
Now that our rinds are ready to go we will throw them in a
separate bowl by themselves to use later.
If you buy your chicken breast already in tenderloin form then
you don't have much trimming to do. I go along the outside of
each tender & trim off any white pieces I see. This step is
optional but in my opinion nothing ruins a meal like hitting a
piece of bone.
Once our tenders are trimmed and set aside we will break both
of our eggs into a small bowl and whisk them until the yolk is
completely dissolved into the mix.
Now it's time to bread these tenders. Take one chicken tender at
a time and dip it into our egg wash. After it is fully coated we will
then dip it into our pork rinds. The goal here is to fully bread
each tender without missing any spots. 
After all of our tenders are breaded we can either cook them in
the oven or the air fryer. Either way works fine although I've
found the air fryer makes them crispier!
Cook at 350 degrees for about 15 minutes.
Boom!! Now we have zero carb fried chicken tenders! Combine
these with a zero calorie hot sauce and you'll really be thanking
me!

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sjenith6@gmail.com 30 Sep 2020

BACON & EGG FREEZER BURRITO

INGREDIENTS: MACROS:
Large Burrito Tortilla 1 Calories: 565
Liquid Egg Whites 138g Fat: 16g
Large Whole Eggs 2 Protein: 60g
Canadian Bacon 84g Carbohydrates: 39g
Fat Free Mozzarella 56g Fiber: 3g

DIRECTIONS:
The ultimate breakfast burrito! You can cook these in bulk and freeze them
to throw in the oven or microwave to eat later on! Perfect for grab and go!
First we want to lay out a piece of foil and spray it with non-stick spray & lay
our tortilla out on top of that. This way when we cook it later it doesn't stick
to the foil.
Now we combine our 2 eggs & egg whites in a bowl and whisk them
together. Scramble in a skillet on high heat & season with salt + garlic
powder.
Lay your cooked eggs down on your tortilla.
Next we'll do a quick skillet fry of our canadian bacon to give it a little color.
Canadian bacon has already been cooked so this isn't necessary if you are
short on time.
Once our bacon is finished lay it down in your burrito on top of the eggs.
After that you will add your fat free mozarella! Now you will attempt to wrap
your burrito. If you don't know how to properly do it I suggest watching a
Youtube video on it lol I'm not kidding.
Once your burrito is rolled you'll wrap the foil up around it and you're good
to either freeze it to cook later, refrigerate it, or throw it in the oven
immediately!
If you are cooking right away then you'll throw it in the oven at 350 degrees
for about 20 minutes. If you are cooking from frozen you'll need around 45
minutes of cooking time from frozen so make sure you plan ahead or thaw it
out in advance!
These burritos are perfect! Spend a Sunday prepping out a weeks worth
and your breakfast routine will be changed for the better!

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sjenith6@gmail.com 30 Sep 2020

BBQ CHICKEN FREEZER BURRITO

INGREDIENTS: MACROS:
Large Burrito Tortilla 1 Calories: 510
Chicken Breast 224g Fat: 9.5g
Sugar Free BBQ Sauce 30g Protein: 69g
Fat Free Cheddar 56g Carbohydrates: 38g
Fiber: 3g

DIRECTIONS:
The ultimate lunch burrito! You can cook these in bulk and freeze them to
throw in the oven or microwave to eat later on! Perfect for grab and go!
First we want to lay out a piece of foil and spray it with non-stick spray & lay
our tortilla out on top of that. This way when we cook it later it doesn't
stick to the foil.
Now we want to let our skillet preheat on medium high heat. Doing this will
ensure our chicken cooks fast and develops a nice crust to it.
Next we want to take our chicken and cut it up into little bite size pieces.
Throw your chicken in the pre-heated skillet and let it cook for 3 minutes
on each side. Once it's done cooking I like to use my spatula and split the
pieces down the middle into smaller pieces and move around the pan for
added flavor.
Now we take our chicken and lay it out on our tortilla. After we do this we
add our cheddar cheese and BBQ sauce on top.
Now you will attempt to wrap your burrito. If you don't know how to
properly do it I suggest watching a Youtube video on it lol I'm not kidding.
Once your burrito is rolled you'll wrap the foil up around it and you're good
to either freeze it to cook later, refrigerate it, or throw it in the oven
immediately!
If you are cooking right away then you'll throw it in the oven at 350 degrees
for about 20 minutes. If you are cooking from frozen you'll need around 45
minutes of cooking time from frozen so make sure you plan ahead or thaw
it out in advance!
Now we have a perfect, macro friendly, & gooey burrito that is perfect to
eat anytime! Don't take my word for it: make yourself a batch and
experience the joy for yourself!

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sjenith6@gmail.com 30 Sep 2020

SPICY QUESO FREEZER BURRITO

INGREDIENTS: MACROS:
Large Burrito Tortilla 1 Calories: 555
93% Lean Ground Beef 168g Fat: 22.5g
Hot Salsa 60g Protein: 41.5g
White Queso 30g Carbohydrates: 44g
Fiber: 3g

DIRECTIONS:
The ultimate beef burrito! You can cook these in bulk and freeze them to
throw in the oven or microwave to eat later on! Perfect for grab and go!
First we want to lay out a piece of foil and spray it with non-stick spray & lay
our tortilla out on top of that. This way when we cook it later it doesn't
stick to the foil.
Now we want to let our skillet preheat on medium high heat. Our beef will
cook way faster this way and the faster we get this done the sooner we get
to eat!
Throw your beef in the pre-heated skillet and let it brown.
Obviously you can cook it to your preference but keep in mind it'll cook a little
extra when you throw it in the oven so you don't need to torch it.
Now take your cooked beef and lay it out on your tortilla. Go ahead and
place your queso and salsa on top.
Now you will attempt to wrap your burrito. If you don't know how to
properly do it I suggest watching a Youtube video on it lol I'm not kidding.
Once your burrito is rolled you'll wrap the foil up around it and you're good
to either freeze it to cook later, refrigerate it, or throw it in the oven
immediately!
If you are cooking right away then you'll throw it in the oven at 350 degrees
for about 20 minutes. If you are cooking from frozen you'll need around 45
minutes of cooking time from frozen so make sure you plan ahead or thaw
it out in advance!
Now we have a spicy & cheesy high protein burrito that anyone will love!
This is probably one of my favorite freezer burritos due to how the queso &
salsa combine in the oven. Seriously, it's a game changer!

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sjenith6@gmail.com 30 Sep 2020

DOUBLE SMASH BURGER


INGREDIENTS: MACROS:
96% Lean Ground Beef 224g Calories: 675
Low Calorie Bun 1 Fat: 23.5g
Turkey Bacon 42g Protein: 76g
Fat Free American Cheese 2 Slices Carbohydrates: 40g
Zero Calorie Butter Spray 1 Bottle Fiber: 4g
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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC DEEP DISH LASAGNA

INGREDIENTS: MACROS:
96% Lean Ground Beef 896g Calories: 3230
Low Calorie Pasta Sauce 1 Jar Fat: 60g
1% Fat Cottage Cheese 680g Protein: 427g
Fat Free Mozzarella 392g Carbohydrates: 221g
Plain Greek Yogurt 300g Fiber: 10g
Spinach 150g
Oven Ready Lasagna
Noodles 6

DIRECTIONS:
Start off by grabbing a large baking dish and spraying the inside with non-stick
cooking spray.
Now we want to brown our ground beef in a large pan. Once it's browned we'll
reduce the heat to simmering and add in our whole jar of pasta sauce. We'll let this
simmer for 5-10 minutes while we prepare the rest of the ingredients.
Next we combine our cottage cheese and greek yogurt in a bowl and mix it
thoroughly. Once finished set aside.
Go ahead and cook down your spinach at this time and place off to the side.
Spinach is not necessary in this recipe but if you want a few extra vitamins then
toss her in!
Now that we have all of our ingredients prepped we can start layering this lasagna.
First step will be to add a beef layer to the bottom of the pan. We won't be using
all of it so make sure you save some for later!
Next we will add 3 of our Oven Ready Lasagna Noodles (Skinner Brand) on top of
the beef. After this you'll take half of our cottage cheese/greek yogurt mix and
spread it out on top of these noodles.
Next we'll take half of our mozzarella cheese & lay it on top of that. If you're using
spinach you will lay it out on top of your cheese.
Add another layer of beef and on top of that place the rest of your lasagna noodles.
Now we add the rest of our cottage cheese/greek yogurt mixture followed by the
rest of our mozzarella and the rest of our beef.
Bake at 350 degrees uncovered for 30 minutes.
And BOOM!! Our Anabolic Lasagna is done! Enjoy this cheesy & gooey goodness
with the whole family!

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sjenith6@gmail.com 30 Sep 2020

195 CALORIE PIZZA


INGREDIENTS: MACROS:
Coconut Flour 7g Calories: 590
Fat Free Mozzarella 28g Fat: 3g
Garlic Powder 1g Protein: 31g
Liquid Egg Whites 138g Carbohydrates: 11g
Turkey Pepperoni 15g Fiber: 4g
Low Calorie Pasta Sauce 56g

DIRECTIONS:
In a mixing bowl you will add in your coconut flour, egg
whites, & garlic powder. Whisk all of this together until
thoroughly combined.
Now, we want to preheat a small skillet (roughly the size we
want our pizza crust to be) on medium high heat and dump
our egg/flour mixture into it. We want to cover and let cook
for roughly 5 minutes before flipping it and letting it cook
for an additional 5 minutes. We want it to cook and harden
up but also not get burnt so pay attention to it.
Now we will remove our crust and place it on a plate. We
will now add our pasta sauce, cheese, & turkey pepperoni.
After we have our pizza fully built we can throw it in the
oven at 350 degrees for roughly 8 minutes to let the
toppings melt. If you want it to be a little crispier you can
throw it in the air fryer at 400 degrees for 5 minutes. Either
way will work just fine!
And boom! We now have the lowest calorie pizza you will
find anywhere. The overall texture will vary from that of a
regular pizza but it gets the job done in a pinch. Feel free to
throw a little oregano on top for some extra zest!

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sjenith6@gmail.com 30 Sep 2020

BUFFALO CHICKEN SANDWICH


INGREDIENTS: MACROS:
Chicken Tenderloins 224g Calories: 590
Low Calorie Bun 1 Fat: 13.5g
Coconut Flour 56g Protein: 58g
Paprika 3-5g Carbohydrates: 59g
Crushed Red Peppers 2-3g Fiber: 12g
Sea Salt 2g
Zero Calorie Buffalo Sauce 50g
Liquid Egg Whites 184g

DIRECTIONS:
We will be using chicken breast tenderloins for this recipe so they're
already cut into strips! If you don't have these just take a chicken breast
and cut it long ways until you form the desired amount of strips.
In a large mixing bowl we want to create our batter. Toss in your coconut
flour, paprika, crushed red peppers, & sea salt and mix together.
In a separate bowl dump your egg whites in. This will be our egg wash that
will moisten the outside of our strips so the batter sticks to it.
Now we take each chicken tender & dip into our egg wash. After it's
thoroughly coated we will place it in our batter and make sure we cover
the entirety of each strip.
Now we can either air fry our tenders or bake them. In an air fryer you will
fry them at 400 degrees for around 20 minutes. In the oven you will cook
them at 425 degrees anywhere from 20-25 minutes. Any extra breading
you have feel free to sprinkle on top!
While these are cooking you will take a large mixing bowl and place a good
amount of our buffalo sauce in there.
Once we pull our chicken out of the air fryer/oven we will place each
tender in the buffalo sauce & let it soak up all that flavor. As you finish
each tender you will place it on your bun.
Once all the tenders are complete & you put the hat on it you will now
have an epic buffalo chicken sandwich that will make all of your neighbors
envious! Rejoice in the power of spicy chicken and behold the powers
concealed within!

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sjenith6@gmail.com 30 Sep 2020

CRISPY BUFFALO WINGS

INGREDIENTS: MACROS:
Mini Party Chicken Wings 896g Calories: 440
Baking Powder 1 Tbsp 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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC PB&J
INGREDIENTS: MACROS:
White Bread 2 Slices Calories: 562
Peanut Butter 32g Fat: 18g
Plain Greek Yogurt 150g Protein: 51g
Sugar Free Strawberry Jam 51g Carbohydrates: 49g
Protein Powder 32g Fiber: 9g

DIRECTIONS:
This recipe is stupid simple and ready in just a few minutes!
First off take your two slices of bread & place them on a plate.
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!

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sjenith6@gmail.com 30 Sep 2020

SPICY POPCORN CHICKEN


INGREDIENTS: MACROS:
Chicken Breast 448g Calories: 704
Garlic Powder 2g Fat: 2g
Paprika 2g Protein: 108g
Ground Mustard 2g Carbohydrates: 69g
Black Pepper 2g Fiber: 3g
Kosher Salt 1g
Corn Flakes 80g
Honey 21g

DIRECTIONS:
On a cutting board take your chicken breast and cut it up into little bite
size pieces. Once this is done set it to the side.
In a small bowl go ahead and combine your garlic powder, paprika,
ground mustard, black pepper, & kosher salt. Mix until thoroughly
combined.
Take your corn flakes and throw them in a zip lock bag and pound them
out a bit to create our breading. It doesn't have to be a powder but you
want little flaky delicious chunks.
Now, in a large mixing bowl throw in your chicken pieces & add the honey
+ the spices from earlier. Mix all of this up until each piece is thoroughly
coated.
After this is done you can now throw in your corn flakes and mix until all
of your chicken pieces have a nice corn flake breading on them. If you
don't use all of the corn flakes you can lay them on top of your pieces
when it's time to cook.
Grab a large baking sheet and place a piece of foil down. I recommend
also adding a wire baking rack to help cook underneath but this is not
necessary. Spray whichever surface you plan to use with non-stick spray.
Place your chicken pieces on your baking sheet allowing each piece to
have space around it. You don't want any of them touching.
Bake at 400 degrees for about 13-15 minutes. Remove when finished
and you'll have a delicous high protein meal!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC MAC & CHEESE


INGREDIENTS: MACROS:
Chickpea Pasta 224g Calories: 1148
Unsweet. Almond Milk 160g Fat: 16g
Fat Free Cream Cheese 84g Protein: 102g
Fat Free Cheddar Cheese 112g Carbohydrates: 149g
Fiber: 33g

DIRECTIONS:
I didn't think this one was possible but here we are! If you've been
craving pasta then this guy will satisfy all of those cravings! High in
protein, fiber, & cheesy goodness! Feel free to split this into multiple
portions to eat later.
First we need to pour about 4 cups of water in a medium sized pot &
place on the stove. Bring this to a boil.
Once your water is boiling go ahead and throw in your Chickpea
Pasta. Almost every grocery will have a version of this pasta, I
personally use Banza brand myself but use whatever brand you'd like.
Boil for about 7-8 minutes until your noodles reach the desired
tenderness. Strain them off and set to the side.
In another medium sized pot pour your Unsweetened Almond Milk in
& set to a Medium heat. Wait a few minutes until it starts to steam.
Once your milk is steaming place your Fat Free Cream Cheese in the
pot and whisk it until it combines with the Almond Milk.
Once it's fully combined you can now throw your Fat Free Cheddar
Cheese in and continue to whisk until your sauce is the same
consistency throughout.
Now just throw your noodles into the pot and stir it all together until
every noodle is completely covered in your cheese sauce. Add salt &
pepper to your taste preference.
And Voila! You now have Anabolic Mac & Cheese that is guilt free &
won't leave you feeling like a beached whale once you're finished.
*Notes* If you want to combine your Fat Free Cheddar with Fat Free
Mozzarella for a more cheesy flavor go right ahead!

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sjenith6@gmail.com 30 Sep 2020

ULTIMATE ANABOLIC PIZZA


INGREDIENTS: MACROS:
Pizza Crust (380 Calorie) 1 Calories: 1501
Low Cal. Marinara Sauce 250g Fat: 29g
Turkey Pepperoni 120g Protein: 183g
Fat Free Mozzarella 280g Carbohydrates: 127g
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!!

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sjenith6@gmail.com 30 Sep 2020

GENERAL TSO'S CHICKEN


INGREDIENTS: MACROS:
Chicken Breast 448g Calories: 804
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!

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sjenith6@gmail.com 30 Sep 2020

CHICAGO STYLE PIZZA


INGREDIENTS: MACROS:
White Flour 90g Calories: 981
Active Dry Yeast 3g Fat: 17g
Fat Free Mozzarella 196g Protein: 100g
Turkey Pepperoni 60g Carbohydrates: 107g
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.

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sjenith6@gmail.com 30 Sep 2020

TRIPLE SMASH BURGER


INGREDIENTS: MACROS:
96% Lean Ground Beef 224g Calories: 600
140 Calorie Bun 1 Fat: 12g
Canadian Bacon 56g Protein: 83g
Fat Free American Cheese 4 Slices Carbohydrates: 40g
Ground Mustard 3g Fiber: 1g
Kosher Salt 2g
Paprika 3g
Chili Powder 3g

DIRECTIONS:
This Burger is a true Masterpiece! Are you craving a big sloppy slab of meat and cheese?
Then look no further than this delicacy!
First off measure out 224g of your 96% Lean Ground Beef and throw it in a large mixing
bowl. Add in your Ground Mustard, Kosher Salt, Paprika, & Chili Powder with the beef
and mix thoroughly by hand.
Once your meat has been seasoned split it up into three evenly sized patties and set off
to the side.
Next up grab your 56g of Canadian Bacon and slice it into small strips and set it to the
side.
Take your low calorie bun & spray the underside of each half with Zero Calorie Butter
Spray. Toast each side of the bun on your skillet for about 60 Seconds to lock in the
flavor. Once finished set to the side and place a slice of your cheese on the bottom bun.
Pre-Heat a large skillet to medium high heat and place each of your patties on the pan
and let cook for 2-3 minutes. Once you can see it start to brown and a little crust starts
forming you're free to flip the burger over.
At this point the burgers will have shrank a little bit so what we'll do is SMASH them
down. I use two spatulas and press down on each patty until it's as flat as possible.
Now we can throw our Canadian Bacon into the pan with our burgers so they can get get
a little color as well.
Cook your burger and Canadian Bacon to your liking. With lean beef I find it's always
best to have it about medium to medium rare for optimal flavor! Once your patties are
done place a slice of your cheese on top of each one and remove the skillet from the
heat.
Now we just have to assemble the burger. Place each patty on your bottom bun one at a
time. Place a few slices of your Canadian Bacon on top of each patty as you go!
Throw your top bun on top and BOOM you're finished! Feel free to add some Sugar Free
BBQ Sauce or whatever topping you'd like! Even without any sauce this thing is amazing!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC CHEESY ENCHILADAS


INGREDIENTS: MACROS:
96% Lean Ground Beef 448g Calories: 1664
Fat Free Mozzarella 224g Fat: 36g
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!

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sjenith6@gmail.com 30 Sep 2020

PHILLY CHEESESTEAK SUBS


INGREDIENTS: MACROS:
200 Calorie Sausage Rolls 5 Calories: 1766
Fat Free Mozzarella 224g Fat: 22g
Angus Deli Roast Beef 336g Protein: 175g
White Onion 112g Carbohydrates: 217g
Garlic Powder 3g Fiber: 7g

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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC CRUNCHWRAP
INGREDIENTS: MACROS:
200 Calorie Burrito Tortilla 1 Calories: 525
96% Lean Ground Beef 112g Fat: 9g
Fat Free Cheddar Cheese 56g Protein: 52g
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!!

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CHICKEN PARMESAN
INGREDIENTS: MACROS:
Chicken Breast 224g Calories: 598
Panko Bread Crumbs 56g Fat: 6g
Fat Free Mozzarella 56g Protein: 80g
Parmesan Cheese 10g Carbohydrates: 56g
Liquid Egg Beaters 96g Fiber: 5g
Low Cal. Marinara Sauce 125g
Italian Seasoning 2g

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!

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ANABOLIC BBQ CHICKEN PIZZA


INGREDIENTS: MACROS:
380 Calorie Pizza Crust 1 Calories: 1144
Chicken Breast 336g Fat: 8g
Fat Free Mozzarella 168g Protein: 143g
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!

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ANABOLIC PARTY QUESADILLAS


INGREDIENTS: MACROS:
200 Calorie Burrito Tortilla 2 Calories: 1309
Chicken Breast 448g Fat: 13g
Pico De Gallo 168g Protein: 184g
Fat Free Cheddar 112g Carbohydrates: 114g
Fat Free Mozzarella 112g Fiber: 2g
Poblano & Corn Salsa 140g
Diced Green Chiles 210g

DIRECTIONS:
This recipe will yield 2 MASSIVE Quesadillas that are perfect for Meal Prep or Dinner for the
whole family! Easy & Delicious! Let's do this!!
First thing you want to do is weigh out your 448g of Chicken Breast & cut it up into very small
pieces. I find using Chicken Tenderloins makes this process much easier since they're already
smaller by default.
Once your Chicken Breast is chopped up toss it in a Large Mixing Bowl & season however you'd
like! I personally use 2g of Oregano, 2g of Crushed Red Peppers, & 2g of Chili Powder! Simple
Salt & Pepper will do just fine though. Mix this up thouroughly by hand until all of your Chicken
Breast is covered.
Now just pre-heat a Skillet to a Medium/Medium-High heat and toss in your Chicken Breast.
Since we cut it up into smaller pieces it'll cook pretty quick so stick with it and keep
stirring/flipping the chicken. Once your chicken is browned toss in your 210g of Canned Diced
Green Chiles. Mix this all up and let it cook for an additional few minutes.
Once your Chicken is finished cooking go ahead and remove it from the heat and set it off to the
side. Now just grab your two Burrito Tortillas (I Use Mission Brand) and lay them out on a flat
surface. Go ahead and cover half of each Tortilla with your Chicken Breast. We have quite a bit
of Chicken here so be prepared for a massive pile!
Once your Chicken is all used up go ahead and pour both of your cheeses into a bowl and mix
them up so they're combined. Now just spread your cheese on both of your Quesadillas.
Finally add your Pico De Gallo to each Quesadilla on top of the cheese. Now just fold each one
over until they're in Quesadilla form. We have these things STUFFED so some of your fillings
may spill out while cooking but don't worry: it'll still be just as delicious inside or outside the
Quesadilla!
Finally what you want to do is Pre-Heat a skillet to a Medium heat and spray it with Non-Stick
cooking spray. Set each of your Quesadillas down into the pan and cook for around 5 minutes
on each side or until your cheese is melted. Both Quesadillas will fit in a large skillet to help
save on time! Just be careful when flipping to ensure you don't spill anything!
And BOOM! Your Anabolic Party Quesadillas are finished! Take your Salsa & pour it in a little
bowl on the side for dipping! Not only is this recipe LOADED with Protein but it's a delicious
blend of flavors that will satisfy just about anyone!

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ANABOLIC CHIPOTLE QUESARITO


INGREDIENTS: MACROS:
High Fiber Tortillas 2 Calories: 583
Chicken Breast 112g Fat: 7g
Fat Free Mozzarella 112g Protein: 72g
Chipotle/Adobo Sauce 40g Carbohydrates: 58g
Canned Pinto Beans 65g Fiber: 24g
White Queso 32g
Crushed Red Peppers 2g

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!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC MAC N'CHEESEBURGER

INGREDIENTS: MACROS:
Chickpea Pasta 112g Calories: 777
Unsweetened Almond Milk 120g Fat: 13g
Fat Free Cream Cheese 56g Protein: 86g
Fat Free Cheddar Cheese 84g Carbohydrates: 79g
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!! 

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ANABOLIC CHICK-FIL-A NUGGETS

INGREDIENTS: MACROS:
Chicken Breast 224g Calories: 222
Pickle Juice 90g Fat: 2g
Unsweetened Almond Milk 30g Protein: 50g
Garlic Powder 2g Carbohydrates: 1g
Zero Calorie Sweetener 2g Fiber: 0g
Paprika 1g
Salt 2g
Black Pepper 2g

DIRECTIONS:
Not only is this recipe super simple but after you eat these nuggets you may never
go back to plain Chicken Breast again!
First thing we want to do is take our Chicken Breast and cut it up into little bite size
pieces! Try to make them all as close to the same size as possible so they cook
evenly!
Once your Chicken Breast is trimmed and chopped up what we'll do is grab a
Tupperware Container or a Bowl With A Lid & toss our Chicken Breast in there.
Now we'll pour our 90g of Pickle Juice (I just buy a container of Dill Pickles and use
the liquid) & 30g of Unsweetened Almond Milk in with the Chicken Breast to
Marinate. Shake this up or stir it so everything mixes together thoroughly.
You want this to marinate for a minimum of 30 Minutes but if you can hold off for
an hour or longer you'll really notice a flavor difference! It's worth it I promise!
Once your Chicken Breast has finished marinating go ahead and strain it off. Once
it's been drained you can set your Chicken on a separate plate.
Now we need to get our Seasoning Mix ready! Take your 2g of Garlic Powder, 2g
of Zero Calorie Sweetener, 1g of Paprika, 2g of Salt, & 2g of Black Pepper and
throw them all in a Mixing Bowl. Use a spoon and mix these all together!
Now just take your Chicken Pieces and dip them in your seasoning one by one
until they're all covered!
At this point all we have to do is cook our Chicken Nuggets! I personally use an Air
Fryer @ 400 Degrees for 8-12 Minutes but you can also Bake them at 400 Degrees
for 14-18 Minutes! Make sure you check them early as different appliances can
cook slightly faster!
And BOOM! You now have Anabolic Chick-Fil-A Chicken Nuggets! Pair this with
your favorite Sugar Free Sauce and you'll be eating like a King!!

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CHEESY GORDITA CRUNCH


INGREDIENTS: MACROS:
Low Carb High Fiber Wrap 1 Calories: 356
96% Lean Ground Beef 112g Fat: 8g
Fat Free Cheddar Cheese 56g Protein: 48g
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!

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sjenith6@gmail.com 30 Sep 2020

BUFFALO CHICKEN PIZZA


INGREDIENTS: MACROS:
380 Calorie Pizza Crust 1 Calories: 1048
Chicken Breast 336g Fat: 8g
Fat Free Mozzarella 168g Protein: 142g
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!

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Dessert
RECIPES

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sjenith6@gmail.com 30 Sep 2020

CHOCOLATE GLAZED DONUTS


INGREDIENTS: MACROS:
All Purpose Flour 30g Calories: 600
Protein Powder 64g Fat: 4g
Liquid Egg Whites 92g Protein: 70g
Canned Pumpkin 120g Carbohydrates: 71g
Sugar Free Sweetener 15g Fiber: 12g
Apple Sauce 15g
Baking Powder 1 Tsp
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!!

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ANABOLIC ICE CREAM


INGREDIENTS: MACROS:
Protein Powder 32g Calories: 185
Frozen Strawberries 140g Fat: 1g
Xanthan Gum 5g Protein: 26g
Carbohydrates: 18g
Fiber: 8g

DIRECTIONS:
This is a high volume recipe that will satisfy those
cravings without having to slam a tub of Ben & Jerry's.
Grab some Xanthan gum on Amazon or Ebay and I
promise it'll be worth every penny!
Start by taking a blender and tossing in your protein,
frozen berries, & xanthan gum. Throw in around a cup o
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. Toss in some water o
unsweetened almond milk if needed!
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!!
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CHOC. PB ICE CREAM


INGREDIENTS: MACROS:
Choc. Protein Powder 48g Calories: 328
Frozen Strawberries 112g Fat: 4g
Xanthan Gum 5g Protein: 45g
PBFit Powder 16g Carbohydrates: 28g
Sugar Free Choc. Syrup 30g Fiber: 10g
Unsweetened Almond Milk .3 Cup

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!!
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sjenith6@gmail.com 30 Sep 2020

ANABOLIC BROWNIE BITES


INGREDIENTS: MACROS:
Canned Pumpkin 244g Calories: 497
Whey Protein Powder 60g Fat: 5g
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!
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sjenith6@gmail.com 30 Sep 2020

VANILLA PROTEIN PUDDING


INGREDIENTS: MACROS:
Vanilla Whey Protein 32g Calories: 230
Frozen Strawberries 112g Fat: 2g
Xanthan Gum 5g Protein: 33g
Non-Fat Greek Yogurt 85g Carbohydrates: 20g
Vanilla Extract 5g Fiber: 6g
Unsweetened Almond Milk .3 Cup

DIRECTIONS:
So much volume here that you'll be supremely full
afterwards. Perfect late night snack OR eat this before
you go to dinner to avoid binging.
Start by taking a blender and tossing in your protein,
frozen berries, xanthan gum, greek yogurt, vanilla extract,
& vanilla almond milk. 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. Toss in some extra ice
if needed!
Let's do it!! Scrape your protein pudding into a bowl OR
eat straight from the blender! 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!!
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CHOCOLATE PROTEIN PUDDING


INGREDIENTS: MACROS:
Chocolate Whey Protein 32g Calories: 287
Frozen Strawberries 112g Fat: 7g
Xanthan Gum 5g Protein: 26g
Sugar Free Choc. Chips 15g Carbohydrates: 30g
Sugar Free Choc. Syrup 31g Fiber: 11g
Unsweetened Almond Milk .3 Cup

DIRECTIONS:
So much volume here that you'll be supremely full
afterwards. Perfect late night snack OR eat this before
you go to dinner to avoid binging.
Start by taking a blender and tossing in your protein,
frozen berries, xanthan gum, sugar free syrup, chocolate
chips, & vanilla almond milk. 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. Toss in some extra ice
if needed!
Let's do it!! Scrape your protein pudding into a bowl OR
eat straight from the blender! 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!!
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COOKIE DOUGH PROTEIN BARS


INGREDIENTS: MACROS:
Sunflower Butter 128g Calories: 2165
Liquid Egg Whites 184g Fat: 85g
Vitafiber Sweetener 30g Protein: 202g
Vanilla Extract 1 Tsp Carbohydrates: 148g
Protein Powder 186g Fiber: 53g
Oat Flour 80g
Salt .5 Tsp
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!

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ANABOLIC PUPPY CHOW


INGREDIENTS: MACROS:
Natural Peanut Butter 32g Calories: 550
Rice Chex Cereal 60g Fat: 23g
PBFit/PB2 Powder 16g Protein: 27g
Protein Powder 30g Carbohydrates: 68g
Zero Calorie Sweetener 10g Fiber: 4g
Sugar Free Choc. Chips 15g

DIRECTIONS:
Start by grabbing a microwave safe bowl and adding in your
peanut butter and chocolate chips.
We want to melt this down into a liquid consistency so start with
30 seconds in the microwave and once it's done pull it out and stir
it up. If it's not fully melted give it another 15-30 seconds until you
can fully stir both ingredients together.
Once your peanut butter and chocolate are melted and mixed
together you can now add in your rice chex cereal. Start with half
of your rice chex and mix them up with your peanut butter
chocolate trying to fully coat each piece of cereal. Once the first
half is done throw in the second half and do the same thing.
In a separate bowl we want to mix up our protein powder, zero
calorie sweetener, & PBFit/PB2 powder and stir it all together.
Now what we want to do is take our chex mix that is coated in
peanut butter chocolate and toss it in our powder until each piece
has a nice powder coat on top. If done correctly you shouldn't
even see the peanut butter chocolate underneath. Repeat this
step until every piece of our cereal is covered!
And BOOM! We now have a delicious snack that is high in protein
& is perfectly delicious. You really can't go wrong with these & I
guarantee if you made them for someone and didn't tell them
that they were healthy no one would be any the wiser!

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PROTEIN PEANUT BUTTER CUPS


INGREDIENTS: MACROS:
Natural Peanut Butter 80g Calories: 1605
Unsweetened Almond Milk 2 Tbsp Fat: 69g
Coconut Oil 5g Protein: 174g
Protein Powder 120g Carbohydrates: 72g
Zero Calorie Sweetener 10g Fiber: 8g
Sugar Free Choc. Chips 60g

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
set off to the side.
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!

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ANABOLIC SNICKERDOODLE COOKIES

INGREDIENTS: MACROS:
Protein Powder 60g Calories: 752
Zero Calorie Sweetener 20g Fat: 24g
Coconut Flour 52g Protein: 56g
Baking Powder 1 Tsp Carbohydrates: 78g
Sugar Free Syrup 40g Fiber: 16g
Cream Of Tartar .5 Tsp
Large Egg 1
Cinnamon 3g
Coconut Oil 14g
Vanilla Extract 1 Tsp
Xantham Gum 5g

DIRECTIONS:
In a large mixing bowl go ahead and throw all of your ingredients in one by one
making sure we're weighing everything out to ensure we get the right consistency
batter for these cookies.
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.
You may need a little more liquid at this point if your batter isn't quite wet enough
and still has some dry spots so if needed add a little more water or sugar free syrup
to your mixture.
Now we want to grab a baking sheet and hit it with some non stick spray. We will
form our cookies up into dough balls and place them on our sheet making sure we
have at least a couple inches between each cookie. Bake these at 325 degrees for
10-12 minutes. Cook time can vary depending on how many cookies you are
making.
Once your cookies are done we have one final step! In a mixing bowl go ahead and
throw in cinnamon and zero calorie sweetener and mix it up. This will be the powder
coating on the outside of each cookie. Take each cookie and toss it in the cinnamon
sugar mix until it has a nice sparkly coating!
Boom!! You now have a batch of snickerdoodle cookies that will not only taste
amazing but satisfy that sweets craving without going overboard on the sugar!
Enjoy!!

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ANABOLIC RICE KRISPY TREATS


INGREDIENTS: MACROS:
Crispy Rice Cereal 100g Calories: 906
Vanilla Whey Protein 77g Fat: 2g
Fat Free Cream Cheese 112g Protein: 90g
Zero Calorie Sweetener 10g Carbohydrates: 132g
Marshmallow Creme 13g Fiber: 0g
Fat Free Greek Yogurt 112g

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!

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sjenith6@gmail.com 30 Sep 2020

PROTEIN CINNAMON ROLLS


INGREDIENTS: MACROS:
Kodiak Pancake Mix 212g Calories: 1188
Nonfat Greek Yogurt 187g Fat: 20g
Light Butter 28g Protein: 84g
Cinnamon 1-3g Carbohydrates: 168g
Sugar Free Sweetener 28g Fiber: 20g
Fat Free Cream Cheese 112g

DIRECTIONS:
Grab a large mixing bowl & mix together your pancake mix & greek yogurt until
you create a dough ball.
Using a cutting board or another flat surface you will now roll out your dough ball
using a rolling pin. Make sure you spray both your pin & surface with non-stick
spray to avoid sticking. The goal is to roll it out into one big rectangle.
Place your butter in a small microwave safe bowl and microwave until it's melted.
This may only take 10 seconds or so just be careful you don't overcook it! Once
it's melted go ahead and add your cinnamon to it and mix until thoroughly
combined.
Now, using a small brush or spoon you will apply this filling mixture to the top of
our rolled out dough. Evenly distribute throughout.
Once our dough has been coated we will cut it into 8 long strips making sure to
keep them all around the same size.
Once our strips are made we will slowly roll them up into rolls. Similar to a fruit
roll up! They may not look perfect but I promise when they're done no one is
gonna care!
Place each of your cinnamon rolls on a baking sheet making sure they're evenly
spaced apart. Spray non-stick spray before placing them on the tray to ensure
they don't stick.
Preheat your oven to 350 degrees & bake for 12 minutes.
While waiting on these to finish cooking we can create our icing. In a mixing bowl
combine our sugar free sweetener & fat free cream cheese. Mix these together
until it creates a smooth whipped icing.
Once you pull the cinnamon rolls out of the oven you will coat them evenly with
icing & enjoy!
*NOTES* The calories above are for the entire recipe. If you want to calculate per
cinnamon roll just take the above values and divide by 8!

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ANABOLIC VANILLA PUDDING


INGREDIENTS: MACROS:
Vanilla Whey Protein 32g Calories: 481
White Bread 4 Slices Fat: 5g
Xanthan Gum 5g Protein: 49g
Non-Fat Greek Yogurt 170g Carbohydrates: 60g
Vanilla Extract 5g Fiber: 7g
Unsweetened Almond Milk .3 Cup

DIRECTIONS:
Vanilla protein pudding with even more
protein, carbs, & muscle building potential!
Start by taking a blender and tossing in your
protein, white bread, xanthan gum, greek
yogurt, vanilla extract, & vanilla almond milk.
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.
Toss in some extra ice if needed!
And here we go!! Rich vanilla flavor with
enough volume to bring Dwayne Johnson to his
knees. Trust me, you're gonna love this one!!
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sjenith6@gmail.com 30 Sep 2020

ANABOLIC CHOCOLATE PUDDING

INGREDIENTS: MACROS:
Chocolate Whey Protein 32g Calories: 545
Liquid Egg Whites 138g Fat: 9g
Xanthan Gum 5g Protein: 49g
Sugar Free Choc. Chips 15g Carbohydrates: 67g
Sugar Free Choc. Syrup 31g Fiber: 8g
White Bread 4 Slices

DIRECTIONS:
Chocolate Pudding on Steroids! Are you trying to
build muscle & eat something delicious at the same
time? Look no further than this!
Start by taking a blender and tossing in your protein,
egg whites, xanthan gum, sugar free syrup, chocolate
chips, & your bread. 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. Toss in some extra
ice if needed!
And BOOM! Simple & easy. This is my favorite tasting
protein pudding that I make. It's higher calorie BUT
has 49g of protein and will leave you feeling absolutely
stuffed afterwards. You will love this one!
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sjenith6@gmail.com 30 Sep 2020

COOKIE DOUGH PROTEIN BALLS


INGREDIENTS: MACROS:
Sunflower Butter 128g Calories: 1440
Sugar Free Maple Syrup 40g Fat: 96g
Unsweetened Almond Milk 1 Tbsp Protein: 60g
Cinnamon 3g Carbohydrates: 84g
Protein Powder 32g Fiber: 24g
Almond Flour 44g
Salt .5 Tsp
Sugar Free Choc. Chips 30g

DIRECTIONS:
This recipe is super simple! Anyone can whip this together in no time and
end up with delicious bite sized cookie dough balls! A perfect treat you can
bring to the next holiday get together!
Start by grabbing a large mixing bowl & placing every one of your ingredients
in it. Weighing everything here is crucial to ensure we have the desired
consistency once we mix everything together. Too much liquid and they'll be
runny!
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 your batter is fully blended now is the time to roll these up into tiny
little balls. The amount of balls you make will determine the calories in each
one. However many you end up with just divide the macros above by that
number. Sit these on a tray lined with parchment paper as you complete
them.
Once you have all your balls rolled up and formed go ahead and place your
tray in the fridge and let it sit for a minimum of 4 hours (overnight works
best).
Now just remove the balls from the fridge after they have chilled for a bit and
you're good to go! Throw them in a tupperware container or freeze them to
eat later! These are a guilty pleasure of mine so I warn you ahead of time: be
careful because next thing you know you'll have eaten the whole recipe!

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KETO CHOCOLATE CHIP COOKIES

INGREDIENTS: MACROS:
Coconut Oil 28g Calories: 948
Large Egg 1 Fat: 84g
Almond Flour 84g Protein: 24g
Baking Powder .25 Tsp Carbohydrates: 24g
Vanilla Extract 1 Tsp Fiber: 24g
Stevia 28g
Baking Soda .5 Tsp
Sugar Free Choc. Chips 30g

DIRECTIONS:
In a large mixing bowl add your almond flour, stevia, baking soda, baking
powder, & salt. Go ahead and mix all of these together until thoroughly
combined.
In a separate bowl crack your egg and beat it until the yolk and egg white are
blended together. Once this is done add your egg in with the dry ingredients.
Next we want to take our coconut oil and put it in the microwave for 10-15
seconds until it's melted. Once it's melted thoroughly we'll add it in with our dry
ingredients.
Finally we will add our chocolate chips and vanilla extract into our mixing bowl
along with everything else.
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.
At this point we should have a batter that greatly resembles cookie dough. What
we now want to do is pull out a large baking sheet and line it with a piece of
parchment paper. Hit it with a quick spray of non-stick spray before placing any
of your cookies on top of it. Create little dough balls and place them on your
baking sheet with enough space between them so they won't expand and hit
each other during cooking.
Now we want to bake these at 325 degrees for 15-18 minutes. Cook time can
vary depending on how many cookies you are making.
Boom!! You now have a batch of chocolate chip cookies that won't break the
carbohydrate bank!  Almost a net zero carb cookie that you won't feel guilty
about eating! Enjoy!!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC BIRTHDAY CAKE BITES

INGREDIENTS: MACROS:
Coconut Flour 14g Calories: 335
Egg Whites 184g Fat: 3g
Unsweetened Apple Sauce 112g Protein: 47g
Baking Soda 3g Carbohydrates: 30g
Rainbow Sprinkles 10g Fiber: 9g
Protein Powder 32g
Zero Calorie Sweetener 5g

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!

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ANABOLIC CHOCOLATE CHIP COOKIES

INGREDIENTS: MACROS:
Coconut Flour 28g Calories: 892
Egg Whites 92g Fat: 20g
White Flour 30g Protein: 101g
Baking Soda 6g Carbohydrates: 77g
Protein Powder 62g Fiber: 29g
PBFit/PB2 Powder 32g
Zero Calorie Sweetener 30g
Sugar Free Syrup 40g
Fat Free Greek Yogurt 170g
Vanilla Extract 10g
Sugar Free Choc. Chips 30g

DIRECTIONS:
My FAVORITE Chocolate Chip Cookie Recipe! Make the whole batch
and divide the calories by the amount of cookies you make. 9
cookies = 100 Calories a cookie! 18 Cookies = 50!
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!
Once your batter has been mixed thoroughly throw it in the fridge for
15 minutes to firm up a little more before we form into our dough.
Grab a large baking sheet & spray with non-stick cooking spray.
Using an ice cream scoop, large spoon, or your hands go ahead and
form the dough into as many cookies as you'd like! The more cookies
present the more cookies you'll "feel" like you're eating. Make sure all
cookies are at least 2-3 inches apart from each other.
Place in the oven at 350 Degrees for between 6-8 minutes. The KEY
to making these perfect is to pull out at 6 and test the firmness. If a
fork goes straight in then give it another 60 seconds. You want these
out of there as soon as they firm up for the best results!!
Voila! Perfect Anabolic Cookies. Freeze, Fridge, or Eat Right Away!
There's no wrong way when it comes to these bad boys!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC BROWNIE SUNDAE


INGREDIENTS: MACROS:
Canned Pumpkin 183g Calories: 560
Coconut Flour 14g Fat: 8g
Chocolate Whey Protein 62g Protein: 60g
Unsweet. Cocoa Powder 10g Carbohydrates: 62g
Sugar Free Choc. Syrup 40g Fiber: 22g
Baking Soda 3g
Zero Calorie Sweetener 5g
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!!

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sjenith6@gmail.com 30 Sep 2020

CINNAMON SWIRL PROTEIN CAKE


INGREDIENTS: MACROS:
White Flour 30g Calories: 462
Coconut Flour 14g Fat: 6g
Liquid Egg Whites 92g Protein: 64g
Vanilla Whey Protein 62g Carbohydrates: 38g
Cinnamon 5g Fiber: 7g
Zero Calorie Sweetener 5g
Unsweet. Almond Milk 112g
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!

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sjenith6@gmail.com 30 Sep 2020

OREO CHEESECAKE BITES


INGREDIENTS: MACROS:
Fat Free Cream Cheese 224g Calories: 708
Protein Powder 62g Fat: 4g
Fat Free Greek Yogurt 170g Protein: 89g
Vanilla Extract 10g Carbohydrates: 79g
Zero Calorie Sweetener 20g Fiber: 1g
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!

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CINNAMON TOAST DONUTS


INGREDIENTS: MACROS:
White Flour 60g Calories: 701
Whey Protein Powder 62g Fat: 5g
Liquid Egg Whites 96g Protein: 78g
Zero Calorie Sweetener 15g Carbohydrates: 83.5g
Non Fat Greek Yogurt 85g Fiber: 3g
Fat Free Cream Cheese 42g
Sugar Free Syrup 10g
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 Captain 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

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC CHOC. CHIP PIZOOKIE


INGREDIENTS: MACROS:
Canned Pumpkin 244g Calories: 616
Liquid Egg Whites 138g Fat: 8g
Protein Powder 62g Protein: 73g
White Flour 15g Carbohydrates: 63g
Zero Calorie Sweetener 5g Fiber: 14g
Baking Powder 2g
Sugar Free Choc. Chips 7g
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!

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ANABOLIC OREO MCFLURRY


INGREDIENTS: MACROS:
Whey Protein 47g Calories: 433
Plain Greek Yogurt 85g Fat: 5g
Unsweetened Almond Milk 65g Protein: 45g
Zero Calorie Sweetener 5g Carbohydrates: 52g
Oreo O's Cereal 40g Fiber: 5g
Oreo Pudding Mix 8g
Xanthan Gum 3g

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, & 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.
Once all of your ingredients are in the blender throw in a few
handfuls of ice! Keep in mind: the more ice you use the BIGGER the
shake will be. If you want smaller and thicker then use less ice. You
can always add more ice later as you blend!
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!

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REESE'S PB CUP BLIZZARD


INGREDIENTS: MACROS:
Whey Protein 32g Calories: 444
Plain Greek Yogurt 85g Fat: 8g
Unsweetened Almond Milk 65g Protein: 43g
PBFit/PB2 Powder 16g Carbohydrates: 50g
Reese's Puffs Cereal 39g Fiber: 9g
Sugar Free Pudding Mix 7g
Zero Calorie Sweetener 5g
Xanthan Gum 3g

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), & 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.
Once all of your ingredients are in the blender throw in a few handfuls
of ice! Keep in mind: the more ice you use the BIGGER the shake will
be. If you want smaller and thicker then use less ice. You can always
add more ice later as you blend!
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're the judge!!

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sjenith6@gmail.com 30 Sep 2020

ANABOLIC CHEESECAKE
INGREDIENTS: MACROS:
Fat Free Cream Cheese 448g Calories: 1923
Whey Protein 124g Fat: 19g
Fat Free Greek Yogurt 340g Protein: 218g
Honey Graham Crackers 155g Carbohydrates: 220g
Sugar Free Syrup 60g Fiber: 5g
Vanilla Extract 10g
Zero Calorie Sweetener 30g

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 we have to go through two cycles in the Oven. First
you want to Bake it at 325 Degrees for 30 Minutes. Immediately after it's finished set the
Oven to 200 Degrees and let it cook for an additional 50-60 Minutes. Once it finishes both
cycles 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!

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ANABOLIC PEANUT BUTTER CHEWS

INGREDIENTS: MACROS:
Unsweetened Almond Milk 130g Calories: 781
Sugar Free Honey 42g Fat: 13g
PBFit/PB2 Powder 80g Protein: 68g
Vanilla Whey Protein 31g Carbohydrates: 98g
Zero Calorie Sweetener 10g Fiber: 17g
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!

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ANABOLIC ICE CREAM SANDWICH

INGREDIENTS: MACROS:
Coconut Flour 14g Calories: 408
Fat Free Greek Yogurt 85g Fat: 8g
Vanilla Protein Powder 31g Protein: 42g
Unsweet. Baking Cocoa 5g Carbohydrates: 42g
Baking Powder 4g Fiber: 15g
Sugar Free Choc. Chips 7g
Zero Calorie Sweetener 5g
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!

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ANABOLIC FRENCH TOAST BLIZZARD

INGREDIENTS: MACROS:
Vanilla Whey Protein 47g Calories: 412
Plain Greek Yogurt 85g Fat: 4g
Unsweetened Almond Milk 65g Protein: 46g
French Toast Crunch 37g Carbohydrates: 48g
Sugar Free Pudding Mix 7g Fiber: 5g
Xanthan Gum 3g
Sugar Free Syrup 30g
Zero Calorie Sweetener 3g

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!), a few handfuls of 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!

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ANABOLIC PEANUT BUTTER COOKIES

INGREDIENTS: MACROS:
PBFit/PB2 Powder 64g Calories: 567
Fat Free Greek Yogurt 85g Fat: 11g
Vanilla Whey Protein 31g Protein: 66g
Coconut Flour 14g Carbohydrates: 51g
Sugar Free Honey 21g Fiber: 17g
Zero Calorie Sweetener 10g
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!

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ANABOLIC BROWNIE BRITTLE


INGREDIENTS: MACROS:
Sugar Free Brownie Mix 77g Calories: 644
Whey Protein Powder 62g Fat: 8g
Liquid Egg Whites 46g Protein: 65g
Fat Free Greek Yogurt 85g Carbohydrates: 78g
Sugar Free Choc. Syrup 20g Fiber: 13g
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!

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BROWNIE BATTER BLIZZARD


INGREDIENTS: MACROS:
Unsweetened Almond Milk 65g Calories: 454
Chocolate Whey Protein 47g Fat: 6g
Fat Free Greek Yogurt 85g Protein: 51g
Sugar Free Choc. Syrup 50g Carbohydrates: 49g
Frozen Strawberries 140g Fiber: 15g
PBFit/PB2 Powder 8g
Xanthan Gum 3g
Zero Calorie Sweetener 3g
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, & Zero Calorie Sweetener all in a powerful blender! If you
want more Volume toss in some ice but this isn't necessary! I
recommend a Ninja Blender for any of my Ice Cream Recipes.
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!

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ANABOLIC PUMPKIN PIE


INGREDIENTS: MACROS:
Canned Pumpkin 427g Calories: 1497
Fat Free Cream Cheese 112g Fat: 21g
Fat Free Greek Yogurt 170g Protein: 138g
Vanilla Protein Powder 124g Carbohydrates: 189g
Zero Calorie Sweetener 30g Fiber: 16g
Cinnamon 3g
Vanilla Extract 5g
Honey Graham Crackers 155g
Sugar Free Maple Syrup 60g

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 for two cooking cycles! The
first one at 350 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!

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FRUITY PEBBLE DONUTS


INGREDIENTS: MACROS:
White Flour 30g Calories: 645
Coconut Flour 14g Fat: 5g
Whey Protein Powder 62g Protein: 76g
Plain Greek Yogurt 170g Carbohydrates: 74g
Fat Free Cream Cheese 56g Fiber: 6g
Zero Calorie Sweetener 15g
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, 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

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FLAMIN' HOT SMART POP


INGREDIENTS: MACROS:
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 cruncy/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!

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*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.

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