About the Book

Tasty and Anabolic?

What is tasty and anabolic and why would it benefit me? Great question, are you an
athlete? Trying to lose weight? Trying to put on lean muscle? Or do you just want to look
and feel your best, but still be able to eat great and amazing tasting foods? If you nodded
your head to any of these questions, then chances are this book will very much be
beneficial to you!

The Difference
When I first got into the fitness and dieting industry, I was told over and over and
over again, eat your chicken, eat your rice, eat your greens and don't complain, that is
how progress will be made. “Dieting isn't supposed to be enjoyable” is the statement I
heard multiple times by numerous people around me. “Why?”. I’d always ask myself
over and over. I’ve always been a logical person, and I realized that dieting is so hard
because eating the same tasteless and bland foods over and over again is just not
sustainable long term. Sure you might be able to do it for a few months or maybe even a
year, but from my experience the majority of first time dieters eventually reach a point
where they just can't sustain it long term and eventually break. The difference between
Tasty and Anabolic and the vast fitness diets out there, is that this is not a “diet”. This
book is a lifestyle, because you will be able to sustain this type of eating for the rest of
 2

your life. Each one of these recipes was created with the intent of tasting good first,
while still fulfilling your fitness and dieting needs. These recipes consist of High protein,
low calorie meals that will actually make you enjoy and look forward to your meals. That
is my sole mission, allowing people to hit their macronutrient goals, while still enjoying
every single meal they eat.

The Author
Hi. My name is Samir Mohamed. I love the gym, playing sports and overall
fitness. I'm a 22 year old college student that just really fell in love with being in the
gym, and I’ve always had a passion for cooking since I was as young as I could
remember. I combined my culinary background with my new found love of fitness and
ultimately created what you now know as Tasty and anabolic. As someone that has been
obese most of his life, to getting close to 8% bodyfat, I can relate on both ends of the
spectrum when it comes to impulsive eating, cravings, and diet control. This background
and knowledge gave me a unique experience to create something that I knew for a fact
would work for the majority of first time dieters.

Closing Statement
For anyone that takes the time to look through or create any of my recipes, I
thank you, and to anyone that is in this journey of fitness and trying to become the
greatest version of yourself possible, I wish you the best of luck and hope that helps you
journey to the best of my ability. Thank you!

Follow us on instagram for even more recipes that might

not of been included in this book! @TastyandAnabolic
 Table of Contents
2  About Tasty and Anabolic

3 Cauliflower Mac and Cheese

4 General Tso Chinese Chicken 

5 Fried Cauliflower Rice

6 Chili Glazed Salmon 

7 Egg Mcmuffin 

8 Turkey Burger 

9 Teriyaki Chicken Fried Rice

10 Crispy Honey BBQ Chicken 

11 Chili Cheese Fries 

12 Spaghetti and Meatballs 

   
 Table of Contents
13  Peanut Butter French Toast Bowl

14 Anabolic Crispy Tenders

15 Creamy Chicken Alfredo

16 Peanut Butter and Jelly French Toast

17 Blueberry Stuffed French Toast

18 Bang Bang Shrimp

19 Honey Garlic Shrimp

20 Canes Sauce

21 Choclate Protein Oatmeal

22 Breakfast Protein Brownies

23 Anabolic Pizza Bagels

24 Fluffy Chocolate Pancakes

25 Anabolic Nutella

 
RECIPE

Cauliflower Ingredients
● Half a head of cauliflower

Mac and ● 10g of flour

Cheese
● 10g of cornstarch
● 20g of yellow mustard
● 56g of reduced fat or fat free cheddar
cheese
● 80g of reduced fat or fat free mozzarella
● 180ml of almond milk
● Dash of garlic and salt
● 5g of Parsley

Preparation
1. Wash and cut cauliflower head into
pasta sized pieces, then place in the
oven and roast for 15 minutes on 300F.
2. Prepare a pot on medium heat
3. Add your Almond milk, Flour,
Cornstarch and Mustard into the pot,
then mix for 4 minutes
4. Take your Roasted Cauliflower out of
the oven and add it into your pot.
5. Add in your fat free cheddar and
Macros: mozzarella slowly, then mix. Add, mix
and repeat until the cheeses are well
490 Calories blended.
33g of Net carbs 6. Add a dash of garlic and salt to the pot,
11g of Fiber then mix until all ingredients are well
blended.
15g of Fat
7. Plate and garnish with chopped parsley
49 grams of protein
and enjoy.

3
RECIPE - Low Calorie
Ingredients
General Tso ● 200g of lean chicken breast
Chinese Chicken ● 60ml of G Huges© Sweet chili sauce
● 10ml of G Hughes© Honey Wing Sauce
● 30g of Cornflakes©
● 5g of Salt, Black pepper and Paprika for
seasoning

Preparation
1. Bring chicken breast or tenderloins
to room temperature and evenly cut
into 3” pieces.

2. Take 40g of Cornflakes© and blend

into a fine powder.

3. To make your egg wash, in a medium

sized bowl, evenly mix your G
Hughes© Sweet chili sauce, G
Hughes© Honey Wing Sauce and
egg whites.
Macros:
4. Take a piece of chicken and dip in
288 calories your egg wash with one hand, then
2.5g of Fat dip in your Cornflakes© with
another and add to your air fryer or
17g of carbs
oven tray. Repeat until all pieces
48g of protein have been evenly coated.

5. Air fry for 8 minutes at 365

(Recommend) OR bake in the oven
for 25 minutes at 350F.

Tip: Pair with my fried cauliflower rice

recipe, found on page 5!

4
RECIPE - Side Dish
Ingredients
Fried ● One bag of cauliflower rice
Cauliflower Rice ● 50 grams of egg whites
● 60 grams of green scallions

● 64 grams of peas

● Tablespoon of rice vinegar

● 5ml of sesame oil
● 15ml of sriracha

Preparation
1. Bring a medium sized pan to medium
heat and add evenly coat with your
sesame oil.

2. Add your scallions and peas to the

pan and stir for 3 minutes.

3. Take your cauliflower rice and

evenly add it into your pan.

Macros: 4. Add in your Rice Vinegar and

Sriracha.
270 calories
5. Add your egg whites to your pan and
7g of Fat
stir for an additional 2 minutes.
2g of carbs
6. Once rice is evenly fried throughout,
12g of protein
plate and enjoy!

Tip: Pair with my General Tso chinese

chicken for a delicious asian meal!

5
RECIPE - Low Carb

Sweet Chili Ingredients

● 2 salmon filets
Glazed Salmon ● 30g of G Hughes© Sweet Chili Sauce
● 5g of Raw Honey
● 5g of Soy sauce
● Dash of salmon seasoning and garlic
● 5g of Green onions

Preparation
1. Take out salmon (frozen or fresh)
and make sure it is room tempature.
2. Coat salmon with Olive Oil spray, (1
second spray) then season with salt
and garlic.
3. Take seasoned salmon and prepare
in the oven for 12 minutes at 400F.
4. While your salmon is being baked,
start preparing your sauce. In a small
bowl, evenly mix your G Hughes©
Sweet Chili sauce, honey and soy
sauce.
5. Once salmon is done being baked,
Macros: coat with your sauce mix, garnish
460 calories with green onions and enjoy.

30g of Fat
5g of carbs
48g of protein

6
RECIPE - Breakfast
Ingredients
Anabolic Egg ● Thomas 100 calorie English muffins
McMuffin ● Whole egg
● 1 slice of Turkey bacon
● fat free cheddar cheese Slice

Preparation
1. Set a small fry pan to medium heat and
cook your whole egg evenly on both
sides.

2. Grab your English muffin and cut it in

half. I use “Thomas 100 Calorie English
Muffin” because it is the lowest calorie
one I could find and tastes really good.

3. Take one slide of Turkey bacon and cut

it in half. Air fry on 400F for 5 minutes
OR fry in a pan on medium heat until
crispy and well cooked.

4. If using an air fryer, around the three

minute mark, throw in your muffin
buns facing down into your air fryer.

Macros (For one Mcmuffin) : 5. If using a pan, set to medium heat and
toast your buns for 3 minutes or until
200 calories evenly toasted.
6g of Fat
6. Add your egg whites to your pan and
18g of carbs stir for an additional 2 minutes.

15g of protein 7. Once bacon and buns are done, grab

your buns and place your fat free
cheddar slice on top of your hot bacon
Tip: Next time you're craving that fast to ensure a slow and nice melt.
food breakfast, think about this recipe! Assemble your egg McMuffin and
enjoy!

7
RECIPE - Low Carb
Ingredients
Turkey Burger
● 150 grams of 99% Ground Turkey
● SOLA brand low carb bread
● light mayo
● “I can’t believe it’s not butter” 0 cal spray
● Fat free shredded cheddar
● pinch of salt, pepper and garlic for seasoning
● 5 ml of olive oil
● 5ml of worchestire sauce
.

Preparation
1. Take out your lean ground turkey and
shape into a 150 gram patty.

2. Evenly coat a small pan with olive oil and

set to medium heat.

3. Once the pan is heated, throw on your

pre-made burger patty. Season with salt,
Macros (For 1 Burger): black pepper, garlic, cayenne and spray
both sides of the patty with “I can’t believe
375 calories it’s not butter” spray.

10g of Fat 4. Cook for 2 minutes, apply your

worcestershire sauce and flip.
8g of carbs
59g of protein 5. Season top with salt, black pepper, garlic
and cayenne powder. Cook until turkey
patty is 165F throughout.

6. Add your cheese to the patty, cover your

pan for 30 seconds or until your cheese
melts.

7. Toast your buns, add your preferred low

calorie condiments and enjoy!

8
RECIPE - Low Carb

Teriyaki Chicken Ingredients

Fried Rice ● 200g of chicken breast
● 1 cup of cauliflower rice
● 30ml of G Hughes sugar free Teriyaki
marinade©
● 5ml of soy sauce
● 128g of mixed broccoli and cauliflower
● 50g of green peppers
.

Preparation
1. Take your chicken breast and cut into
small 4” pieces.

2. In a refrigeratable tray, marinade your

chicken pieces in 60ml of “G Hughes sugar
free Teriyaki marinade©” and refrigerate for
at least 2 hours.

3. While your chicken is being marinated,

prep your broccoli and cauliflower by
cutting into small 2” pieces.

4. Set a pan to medium heat and evenly coat

Macros : with olive oil.

340 calories 5. Throw your marinated chicken on to your

pan and cook for 2 minutes. Add in your
9g of Fat cauliflower rice, soy sauce and veggies.
5g of carbs
6. Add 20ml of “G Hughes sugar free Teriyaki
53g of protein marinade©”. Mix and stir until your
ingredients are well blended. Plate and
enjoy!

Tip: Add in some sriracha and chili flakes

for a spicy twist!

9
RECIPE - High Protein

Crispy Honey BBQ Ingredients

Chicken ● 300 grams of chicken breast
● 45 ml of G Hughes© honey wing sauce
● 30 grams of Cornflakes©
● 10 ml of raw honey
● pinch of salt, black pepper and paprika

Preparation
1. Take your chicken breast, and cut into 3”
nugget sized pieces. Place your cut raw
chicken pieces In a medium sized
refrigerated bowl, throw in your salt, black
pepper, garlic and wing sauce. Evenly mix
all ingredients with your raw chicken, and
refrigerate for at least 2 hours.

2. While your chicken is being marinated,

grab your Cornflakes© and weigh out the
needed amount. In a large plastic bag,
throw in your Cornflakes© and crush into
small fine pieces. Empty from bag and set
aside.

3. Once your chicken is marinated, coat with

a small amount of olive oil and your
Macros : Cornflakes© powder. Make sure your
chicken is fully coated and there are no
420 calories empty spots.
4g of Fat
4. Take your coated chicken and Air fry for
32g of carbs 8-10 minutes for maximum crunch and
crispness.
75g of protein
5. Once your chicken is fully cooked, throw in
a medium sized bowl and add 15 ml of
Tip: Next time you're craving those Honey honey and 30 ml of wing sauce. Evenly
BBQ Wings, try this recipe! coat all your chicken pieces. Plate and
enjoy!

10
RECIPE - Dessert

Chocolate Chip Ingredients

Protein Cake ● 25g All Purpose Flour
● 30g protein powder
● 18g of PB Fit Powder
● 8g of coconut flour
● 3g of erythritol sweetener
● 3g of baking soda
● Whole egg
● 12 Sugar-free chocolate chips (I use
Lily's©)

Preparation
1. Grab a mixing bowl, start with your flours,
protein powder and PB fit powder. Evenly
mix then add in your baking soda,
sweetener and whole egg. Mix until even
throughout.

2. Once ingredients are fully mixed in, slowly

start adding in small amounts of water and
mix. Repeat this until you get a brownie
batter type consistency.

Macros 3. Grab a small baking pan and spray with a

light coating of olive oil so the cake does
510 calories not stick to the pan.
4g of Fat
4. Evenly add in your batter to the pan and
32g of carbs coat with your chocolate chips on top.

75g of protein 5. Bake on 350 for 25 minutes or until fully

risen. Plate and enjoy!

Tip: Throw on some Halo Top© Ice cream

on top to make this an anabolic Pizookie!

11
RECIPE - High Protein

Spaghetti and Ingredients

Meatballs ● 200g of 99% Lean ground Turkey
● Caulipower pasta
● -fat ree mozzarella
● -Classico pasta sauce
● 5 ml of olive oil
● pinch of salt, black pepper, garlic, onion
powder, and paprika

Preparation
1. Portion your ground turkey and shape into
medium sized meatballs. Season your raw
meatballs with salt, black pepper, garlic,
paprika and onion powder.

2. Bring a medium sized pot to boil and throw

in your pasta and a pinch of salt. Let pasta
cook for 8-10 minutes, occasionally
stirring.

3. While your pasta is being cooked, grab a

medium sized pan, bring to medium heat
and evenly coat with olive oil. Add in your
raw seasoned meatballs and cook for 6-8
Macros : minutes, ensuring they cook evenly
throughout. Once fully cooked, set aside.
510 calories
4. Once pasta is cooked, drain your pot and
4g of Fat throw back on the stove on low heat. Add
32g of carbs in your pasta sauce, cooked meatballs and
a small amount of fat free cheddar. Stir and
75g of protein slowly add in the rest of your shredded
cheddar.

Tip: Next time you're craving those Honey 5. Once ingredients are fully mixed, plate,
add a little bit of oregano on top for
BBQ Wings, try this recipe! garnishing and enjoy!

12
RECIPE - Breakfast

Peanut Butter French Ingredients

Toast Bowl ● 140 ml of egg whites
● 3 slices Sarah Lee 45 Calorie bread
● 16g of Better N Peanut Butter spread
● 26g of PB Fit powder
● 85g of Non-Fat Greek Yogurt
● 30ml sugar free syrup
● 20g Swervo sugar alternative
● 10ml Can’t believe it’s not butter spray©

Preparation
1. First let's start with making our egg wash.
Grab a rectangular pan (Make sure your
bread can fit in it) and add in your egg
wash, sugar alternative and vanilla extract.

2. Set a small pan to medium heat, grab your

piece of bread and evenly dip both sides
into your egg wash mix. Spray your pan
evenly with your “Can’t believe it’s not

Macros 3. butter spray©” and throw on your bread

slice. Cook for 3-4 minutes, flip and cook
450 calories for an additional 3 minutes on medium
heat. Repeat until all your pieces of bread
6g of Fat have been cooked. After your bread is
cooked, now it's time to make your peanut
38g of carbs
butter protein sauce. In a small bowl,
58g of protein throw in your greek yogurt for your sauce
base and add in your PB powder, Low
calorie PB and your sugar-free syrup. Mix
until sauce consistency is even
Tip: Want even more protein out of this throughout.
recipe? Try subbing out PB Powder for a
PB flavored Protein powder! 4. Take your french toast, cut in small pieces
and put in a medium sized bowl, evenly
coat your sauce on top and enjoy!!

13
RECIPE
Ingredients
Anabolic ● 200g of chicken tenderloins
Chicken Tenders ● 40g of cornflakes©
● 30ml Frank’s Hot Sauce©
● 1 whole egg
● 2 egg whites
● Tbs of garlic, paprika and pepper
● Tbs of pink Himalayan salt

Preparation
1. Bring 200g of chicken tenderloins to
room temperature.
2. Season chicken with 1/2 tbsp of
Garlic powder, paprika, black pepper
and salt
3. For your coating, blend 40g of
Cornflakes© into a fine powder.
4. Next prepare your egg wash: put one
whole egg, two egg whites and 30ml
of Hot Sauce into a medium sized
Macros: bowl and evenly mix throughout.

370 calories 5. Dip your seasoned raw chicken in

3g of Fat your egg wash with one hand, then
transfer and coat with cornflakes
35g of carbs
with your other hand.
51g of protein
6. Air fry for 8 minutes at 350
(recommend for maximum crisp) OR
bake at 350F for 22 minutes. Take
out of the oven, plate and enjoy!

Tip: Pair with my anabolic Canes© Sauce!

Recipe found on page

14
RECIPE - High Protein

Creamy Chicken Ingredients

Alfredo ● 1.25 cups of Caulipower Cauliflower
Linguine (Half the package)
● 42 grams of fat-free shredded mozzarella
● 150 grams of raw chicken breast
● 50 ml of low calorie Alfredo Sauce
● Small amount of salt, black pepper, garlic
and paprika for seasoning.
● 5 ml of olive oil.

Preparation
1. Bring a medium sized pot to boil and add in
a pinch of salt. Once boiling, throw in your
caulipower pasta. Cook for 8 minutes,
occasionally stirring every 2 minutes.

2. While pasta is being cooked, take your

chicken breast and cut into small 4” pieces.
Season with salt, black pepper, garlic and
paprika. Bring a medium pan to medium
heat, coat evenly with olive oil and throw
on your chicken. Once chicken is cooked
fully throughout, set aside.

Macros : 3. Once your pasta is fully cooked, drain

waste and set your pot on low heat.
582 calories Season with salt and garlic. Throw in your
alfredo sauce, cooked chicken and a splash
7.5g of Fat
of almond milk.
51g of carbs
4. Stir for 2 minutes, and slowly start adding
69g of protein in your fat- free shredded mozzarella
cheese. Stir, add a little bit of cheese and
repeat until all ingredients are fully mixed
in with your pasta.

Tip: To meal prep this recipe, you can just 5. Season with a little more black pepper on
multiply the ingredients X the number of top, plate and enjoy!
meals you want to make in advance. Can
refrigerate for up to 4 days!

15
RECIPE - Breakfast
Ingredients
PB and J French ● 4 slices low calorie bread
Toast ● 90 ml of egg whites
● 16 grams of PB Fit Powder
● 5 grams of sweetener of choice
● 17 grams sugar free jelly
● Swervo powdered sugar or sugar free
maple syrup

Preparation
1. Grab a medium sized mixing bowl and add
in your greek yogurt for your peanut
butter filling base. Add in your egg whites,
pb powder, 15 ml of sugar free syrup and
mix until you get a semi-thick consistency.

2. Grab a large oven pan/tray and evenly lay

out all of your sandwich bread pieces.
With your thumbs, start from the corners
and work your way to the middle, making
an indention in the bread slice for your
filling.

3. Once you have indented all of your bread

slices, add in your filling. Throw in your
oven for 5-7 minutes on 400F or until your
Macros: liquid hardens and becomes a solid base.
(Note: Check every 2 minutes to ensure
410 calories
that you do not overcook the filling).
4g of Fat
4. Once out of the oven, add your jelly on top
39g of carbs of hardened filling, pair with sugar free
maple syrup or a powdered sugar
51g of protein
alternative and enjoy!

5. Take your cooked shrimp, and add it into

Tip: Pair with my fried cauliflower rice your pasta. Throw in your garlic, almond
for a filling high volume and low calorie milk, and 15 ml of soy sauce. Stir until all
ingredients are evenly blended. Plate and
meal! enjoy!

16
RECIPE - Breakfast
Ingredients
Blueberry ● 4 pieces of Sarah lee bread
Stuffed French ● 96g of liquid egg whites

Toast ●
●
140g of blueberries
170g of Plain NonFat Greek Yogurt
● 15g of Vanilla Protein Powder
● dash of cinnamon and Vanilla Extract
● 5 grams of Powdered Swervo
● Swervo powdered sugar or sugar free
maple syrup

Preparation (For 4 Pieces)

1. Grab a small rectangular bowl to prepare
your egg wash in. Start with your egg wash
and add in your cinnamon, vanilla extract
and sugar alternative. Mix until you have
an even consistency throughout.

2. Next, we’ll prepare our blueberry

filling.Start by measuring your greek
yogurt into your mixing bowl. In another
small bowl, get one cup of blueberries and
melt. Add the melted blueberries to your
bowl of greek yogurt and one serving of
vanilla protein powder. Mix all ingredients
until even throughout.

Macros: 3. Grab two pieces of bread, and make a large

indentation, starting from the middle, for
460 calories your blueberry filling. Add in your filling,
and fold bread to make a “sandwich”. Grab
3g of Fat
your “sandwich” and place in a small oiled
54g of carbs pan on low heat. Cook each side for 3
minutes or until your bread is golden.
52g of protein
4. Once cooked, cut in half and top off with
your powdered sugar and more
Tip: Pair with my fried cauliflower rice blueberries. Plate and enjoy!

for a filling high volume and low calorie

meal!

17
RECIPE - Low Carb

Bang Bang Ingredients

● 170 grams of Shrimp
Shrimp ● 30g of G Hughes© Sweet Chili Sauce
● 100g of greek yogurt
● 5g of Soy sauce
● 5 ml of Vinegar
● Dash of salmon seasoning and garlic
● 5g of Green onions

Preparation
1. Take out your shrimp and let sit until
it is room temperature if not already.
2. Grab 6 long Skewers and place your
170g of shrimp evenly on.
3. Throw your shrimp skewers on a
large oven tray and bake for 15
minutes at 350F .
4. While your shrimp is being baked,
now it is time to prepare your Bang
Bang sauce.
5. Grab a medium sized bowl and put
Macros: 100g of Greek yogurt in it.

286 calories 6. Next, pour in your G Hughes© Sweet

Chili Sauce, vinegar, sriracha and a
9g of Fat dash of garlic. Mix until sauce is even
7g of carbs throughout.

39g of protein 7. Grab your baked skewers out of the

oven, coat in sauce, transfer to an
eating bowl and enjoy!

Tip: Pair with my fried cauliflower rice

recipe for a high volume, low calorie meal.

18
RECIPE - High Protein
Ingredients
Honey Garlic ● 250 grams of shrimp
Shrimp ● 70 grams of yellow lentil pasta
● 28 grams of Fat-free mozzarella
● 32 grams of white mushrooms
● 50 ml of almond milk
● 20 ml of raw honey
● 20 ml of sugar-free syrup
● 25 ml of light soy sauce
● 4 cloves of garlic
● 8g of red chili flakes
● 10 ml of olive oil

Preparation
1. For this recipe, we are going to have to
make a marinade for our shrimp. In a
medium sized refrigeratable bowl, throw
in your raw honey, olive oil, sugar-free
syrup, red chili flakes and soy sauce.
Evenly mix throughout then lightly season
with salt and black pepper.

2. Set your shrimp in your marinade and

Macros refrigerate for at least 2 hours.

507 calories 3. While your shrimp is being marinated,

7g of Fat prepare your pasta. Bring a medium pot to
boil, cook your pasta and drain.
50g of carbs
4. Set a medium pan to medium heat, evenly
66g of protein coat on olive oil and cook your shrimp
thoroughly.

Tip: Pair with my fried cauliflower rice 5. Take your cooked shrimp, and add it into
your pasta. Throw in your garlic, almond
recipe for a filling high volume and low
milk, and 15 ml of soy sauce. Stir until all
calorie meal! ingredients are evenly blended. Plate and
enjoy!

19
RECIPE - Low Calorie
Ingredients
Anabolic ● 32g of ketchup

Canes© Sauce ● 32g of Worcestershire Sauce

● 32g of mayo
● 32g of light mayo
● Tbs of garlic and black pepper
● 7 ml of Vinegar

Preparation
1. Measure ingredients out and have
them prepared.

2. In a large mixing bowl, start with

adding in your ketchup, vinegar and
Worcestershire sauce, then mix until
even throughout.

3. Add in the rest of your ingredients,

and evenly mix throughout.

4. Cover your bowl and let sauce sit in

Macros (For 30Ml) : the refrigerator overnight to fully
blend ingredients together.
75 calories
4.5g of Fat 5. Transfer from bowl to an empty
sauce container and enjoy!
8g of carbs
2g of protein Tip: Pair with my anabolic Chicken
tenders recipe found on page

20
RECIPE - Breakfast
Ingredients
Chocolate ● 40 grams of rolled oats
Protein Oatmeal ● 1 scoop of protein powder
● 13 grams of PB Fit powder
● 30 ml of egg whites
● 30 ml of sugar free syrup
● 30 ml of Walden farms 0 calorie chocolate
syrup
● 100 ml of Almond or Oat milk

Preparation
1. Grab a small mixing bowl and
measure out your rolled oats. Add 60
ml of almond milk and throw in the
microwave for 30 seconds.

2. Take out of the microwave, add in

your egg whites and protein powder.
Add in a splash of almond milk and
your Walden Farms chocolate sauce.
Macros: (Make sure it is not too runny; we
want that porridge/oatmeal
386 calories consistency).
6g of Fat
3. Throw in the microwave for an
30g of carbs additional 20 seconds. When you
43g of protein take out your bowl, the protein
powder should be a little more
solidified. Mix until you have an even
Tip: Oatmeal is so versatile, salt it to add consistency. Add in your sugar-free
in a more savory taste, or throw some syrup, PB Fit powder and mix in.
fruit on there for some extra sweetness! Once all ingredients are mixed to the
same consistency, let cool and enjoy!

21
RECIPE - Breakfast
Ingredients
Breakfast ● 30 grams of a Whey+Casein blend
Protein chocolate protein powder ( I used
Pescience)

Brownies ● 32 grams of kodiak pancake mix

● 32 grams of applesauce
● 5 grams of baking Cocoa
● 5 grams of baking powder
● 30 ml of sugar-free syrup

Preparation
1. Note for this recipe you MUST use a
Whey+Casein blend protein powder, as
any other kind of protein will have
different baking properties.

2. You can make your own pancake mix

using a combination of oat plus wheat
flour, but thankfully Kodiak has done
this for us already so we can just use
their premade protein pancake mix.

3. Grab a small mixing bowl, measure

ingredients and add in your pancake
mix, protein powder,applesauce, baking
cocoa and baking powder. Mix
thoroughly until you have a nice
Macros: brownie batter consistency throughout.

386 calories 4. Once your brownie batter is prepared,

grab a small oven cake pan and evenly
6g of Fat add in your batter. Bake for 12-14
30g of carbs minutes (or until the cake has risen) at
350F.
43g of protein
5. Once baked, cut up your small cake into
brownie pieces and enjoy!
Tip: Add some Swervo powdered sugar
on top for some extra sweetness!

22
RECIPE
Ingredients
Anabolic Pizza ● 2 Thomas 100 calorie English Muffins
Bagels ● 90g of Pizza Sauce
● 56g of fat free mozzarella cheese
● 15g of Turkey pepperoni

Preparation (Makes 4 bagels)

1. Take your English muffins and cut them in
half..

2. Bun side down, evenly spread your pizza

sauce and fat free shredded cheese onto
your bagels.

3. Put 4 slices of turkey pepperoni onto each

bagel.

4. Set your Air fryer to 400 and cook for 5

minutes. You can also oven bake for 15
minutes at 425F.

5. Plate and enjoy!

Macros (For all 4 bagels) : Tip: Next time you're craving that late
night pizza delivery, think about this
440 calories recipe!
6g of Fat
47g of carbs
45g of protein

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RECIPE

Fluffy Chocolate Ingredients for Pancakes

Pancakes ● 14g of Coconut Flour
● 12g of Cocoa powder
● 8g of PB Fit Powder
● 30g of chocolate Protein Powder
● 90 ml of egg whites
● 5g baking powder
● 10g of Granular Sweetener
● 10ml Can’t believe it’s not butter spray©

Preparation (Makes 3
Pancakes)
1. First let’s start with making our batter, in a
small mixing bowl, add in your protein powder,
cacao powder, erythritol sweetener, peanut
butter powder and egg whites. Slowly add a
small amount of water and mix. Repeat until
you get a pancake consistency. Be careful to
not add in too much water all at once,
remember you can always add more in but
Macros for 3 Chocolate have to start over if you add too much water.

protein pancakes: 2. Set a small pan to low heat, oil evenly and add
your batter to your pan, shaping into medium
335 calories sized pancakes. Cook each side for 6 minutes.
9g of NET carbs
3. Plate pancakes and pair with my homemade
11g of fiber nutella!

5g of fat 4. Throw on some sugar-free syrup, plate and

enjoy!
46g of protein

Tip: Pair with my Anabolic Nutella recipe

for a sweet and satisfying breakfast!

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RECIPE

Anabolic Nutella Ingredients for

Homemade Nutella
● 60g of Nonfat Greek Yogurt
● 16g of PB Fit Powder
● 30ml of Sugar Free Syrup
● 20g of cocoa powder
● 15g of sugar free chocolate chips
● 20g of Granular Sweetener

Preparation
1. To prepare your homemade nutella, grab a
small mixing bowl, and add your greek
yogurt for your nutella base.

2. To your greek yogurt, add your pb powder,

chocolate protein powder, cocoa powder
Macros for Nutella: and sugar free syrup. Mix your ingredients
until you have the same consistency
throughout.

225 calories 3. Take your sugar free chocolate chips, put

13g of NET carbs in a small microwavable bowl microwave
for 30 seconds. Add your melted chips to
7g of fiber your homemade nutella and evenly mix in.

6g of fat 4. Once all ingredients are evenly mixed

26g of protein throughout, refrigerate for at least 2
hours. Take out and enjoy!

Tip: Pair with my Fluffy chocolate

pancakes recipe for a sweet and
satisfying breakfast!

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