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THE ULTIMATE 


ANABOLIC 
COOKBOOK 2.0 


MORE ANABOLIC THAN LAST TIME 





Table of Contents 


P elgc iicmse Pe-pyg]-Heeremr m 7 
A MESSAGE FROM YOUR COACH... — 8 
READ THIS BEFORE COOKING!! FREQUENTLY ASKED QUESTIONS... 10 


(s 4.5] ———————À 16 
ixiicle iere —— €———— 16 
Anabolis ADple Ple -Brealkiast- Bake ee eese epa ra reed nntpe kde ta Md ERA MAU IESU VR RANA MR RRUS 17 
Anabolic French or - mmc — À————— 18 
Banana ”No”tella French Toast Roll - Dp eccensnse cb ange s n eat en EXER MpEAE ae MY Osa acies 20 
Blueberry French Iaast aos pO Ur dum ehedvtostiu DI ane eS 21 
MEGA: Peach French Toast. Bake, sseiditetud aires pedi bb eacit tnr ined ueber dnt edala 22 
ues -rreNgi-peiMIo-. T ———— 23 
[cc d ————————————————H 24 
meld Mies-seguai- e ———————— 25 
Egg White Avocado Toasts eresse tnoi eeann eer aE ERa R eorn Eee E AORE ERON ii 26 
Egg White Bites mossero O E T R E ME 27 
iieri e -Eeip2-u ETT —À 28 
iam esc tssse mel Bl Guo ptor Obr Ut rix page bUn EDD M IIT DUNS en pet EHE DUE 29 
Ham, Spinach and Feta Omelette sinc eseatcnds ne ascasaina talon taucaanneandsnsana tavonuesaitaceaien 30 
B4 dendi nnno 31 
Wihole-BggJvEEddo: TOSBEU adheceferrniinati itera s Bu bdo ptas rtovs ata inab oai Maori du geal’ 32 
CREPES ————————————————————————— 33 
"No" tella Berries N’ Cream Crepe Explosion ssspeisnnsinsassabenaseninaninstecsananabraaneahuoanesais 34 
"No”tella Fruity Explosion DB aidestotun Ub pese oi be EU Va Nee a LER EUR 35 
PANCAKES m ————— ————— ——€À 36 
Apple Protein Panaak Buceo Odonis dB dp tgo tv dab Velleio e o eE A 37 
Banane Chocolate Parcas actes qas neresna aenn anne RRN cul nd RUN UN ut 38 
suc wreu- Ini u-ie-| P P———— 39 
Cheese & Chive Cauliflower Protein Pancakes................... sse 40 
Double Chocolate Chip ParigaléesussscsnbiMeuatte pde pesx bh bU un exlra didnt ip ótpM ai vii 41 
French Toast Bluebgrme Panels. us ipsimet sri pco dud eua ul ur Coa ebd aat IUUD 42 
ximeidlPsiee cy-0s-| o me nm 43 
IT. d aucta ule: AEN ROREM RA 44 
Strawberry Cheesecake Protein Pancakes.................ssssssseeeeeeeees 45 
Vanilla hbobelate Chip Pancdkes aos uper pte ocn Us LASER RIHANNA ANM UR So RU E M 46 


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LOAVES —————————————————————— 47 


wires rB-Toie-BEor- eee mm 48 
uelda ke———————————————————Ó 49 
itolo [KB oer oro a yj cde —————— 50 
Banana Chocolate Protein Muffins ..............cccccceeccceccecccececcececcceccceaeccusceseceeceaseeeeaeees 51 
DIGS Berry TOTS In: IV MITTS: secos ae ue ORE a dU UD spo KR Usa UeiarasanausGaaiasicss 52 
Carrot Applë MUTINS sssrin ioone nonoa r ED g PRO AG OP EU IUR SHE i 53 
Chocolate Banana Muffins...........c..cccccececcececececcccceccecuuccccceceeceuecceneseusecesauceateesseeeeanees 54 
Frosted Peanut Butte rcicccccccsscisscssccocscnssaccsacousssesscovesssesascdeccecstenvnccedssosurscnsdacedantewnecoeas 55 
Banana Protein Nluffilisuiiss cese vetosaa pei oe eo sepu so dpande iube decddvSuis bep sutcledv ped VEI ode gucaednsecedes 55 
Pumpkin Protein MUMIN S cesoisisisisissi tensionin enaiis onasi SUDO QUO 56 
Strawberry Peach Protein MuffinS.......sessessssssserseressrrrssrirsrrssterssrrssrerssrsstersstersrerssrees 58 
Sunshine Morning Muffins ......sseseesesesseeissrrrssisssersstessrrrssrretrrsstersstessrerssrestersstersreessrets 59 
APPETIZERS 5iucctvens vi qu ME DENN ERELVESEIRASERUN ERIMISNEN VUE FERE MEINER ET UE PEINE CUI RUIN EX 61 
[Jeliicious Cuuessieilla 2 siete Serra bM Pad bbuo erred iawadwbacdedicedsSadetiiowndsede dudes adele laukeaeiaaen 62 
Grilled Spicy Peanut Chicken Satay SKeWeFS.; essere rte brrb eode erepto Feb tah oe pP tet Sean beds 63 
Protein "Chips and Guacammele" ;.avcesuspstes eiue EORSR SR EU VA DNV EUER PS ener QUAD vM NUE SE Rp ÓE 65 
Smoked Salmon Pinwheels..........cccccccccesecceccccecccuccectecccucecceceeuccacececteceaucecetceeteceeaucenecs 67 
TACOS, WRAPS & SANDWICHEG..............cccccccccecccccccccccccccccccccccccccccccccccccs 68 
HOT SANDWICHES sescssesisscisccccccsccssscasccscecasvccsedseveaeesets savvcesedsstvasssscesaceccscasssvavecstess 68 
Cheesy Grilled Egg White French Toast Sandwich... reete 70 
Triple-Stack Grilled Egg & Cheese French Toast.......cecceessesecsseesnseesnecseeeseeeeessaeens 71 
Grilled Cheese Sandwich on Protein Bread.......i..ceeeeccseecccccesececseescecuecccecuccecuuseceeunecs 72 
Ham & Cheese Sandwich on Protein Bread .................essseee eene eene nene 73 
Sloppy Greg 3 AMC M —Á— ————— Muir) 74 
Veggie Sloppy Greg Sani wichhscscsssscaasersstesstvenannaapicuineveienencdutaane Wudvessvastnasuladaadinenenanane 75 
Vegan Meatball Sandwich on Protein Bread eret rre bet n rr epi bees 76 
Veggie Pigs in a Blanket (Hot Dog) vis. ccssscushararsadiee ———————— nm 77 
COLD SANDWICHES .............ccccccccccccccccccsccccccccccccccccccccccccccsccccccccccccccccccccccccccscccccces 78 
Chicken/Tuna, Lettuce & Tomato on Protein Bread ................. esee 78 
Powdered Peanut Butter and Jam Sandwich on Protein Bread .......................... sese 79 
Powdered Peanut Butter & Banana on Protein Bread ....................ee 80 
bu-reer-isioere perla sl] PT — 81 
WRAPS ensi iS INIMA IDCM MM M MEM MEI M IM EMIMMMEIC IMM M EISLMEPICDE 82 
General Chicken / Beef / Egg Whites / Turkey Wrap Variations.................... esses 83 
Grilled Chicken Wrap with Mango Relish:;, iioii rper torture ask v ta eth oa Ruhe 85 
White Fish with Coleslaw Taco .........cccccceccceccccccccecccceccecceuececececteceaeceaueeceueceaueceueeeees 86 


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RICE CAKE SANDWICHES —€————' 87 


[3e eg Ce C Ee opa M mx ME I MEME MEME EU 88 
Spicy Shredded Chicken on Rice OBSS oiesecempiitatose np cta havits totom nseinidsdisctetnipun s ipiius 89 
Veggie. Meat Rice Cake Sanawieliu csse ad ui quio tp E oua Eon VU M ERO ORO NOE 90 
einpelccTeBer ipueiBIe-2dt moros ———— 91 
ioc E-«-MIU-Ru-R0-|- mE 92 
Biz d T —Á——Á———M——— 94 
PULL m — —————————————————n 94 
AU TIME dons cups iuc UM IE MEUS eM RI MM 95 
Egg White Wrap and CaulinlOWer PIZ2a sasauaasiaassnatsrsenctialaraaciautinnotesestdsindsiontonainicheyansse 96 
“Flatout” Pizza with- BISON sesereireenenneden rene S A E eee 97 
"Golden Home" Frotem:Pisza withi Beet ue coire ieget tttbpti teni ey ett oteez oeque 98 
visi Bor ii, [zi Pc ————————————————— 99 
Anabolic Meat Lasagna - Ron T ———————— 100 
Anabolic Meat | asa ia 2; 5.5-573ssacvansutanseaponapciavsentaeonanie paneumiaeaeunan sip pnciaaateatsa arena 101 
Anabolic: Veggie: Lasagna = LGM sdessssesmvetaseavaaaaerrednsetanaientaouctsmanasenaasatawneutsavenaveniats 102 
Auabeslic Veggie 358918 saison rccte ddp nU dud dub duba d inis M Vra dU tt Und pet 103 
Baked Lemon Garlic Salmon with Jspstadls esee metti ere ietb et pp rPpPa dE S estas Fro Fe PPP TaES 104 
EINEKen t asc HDD sac MONI MEN MUNI EE MEME MEE PIE 106 
Chickei dr -—- e — —— Á— Sie 107 
Citrus Tilapia, Shrimp & Vegetables... itt a srtter route ai tSp SPERA RA EL a GER d EE 109 
NuPasta. Chickeri Stiriry co deiar in Ig HHieTo LOIR SIS dia UOI OIS Ie igIS RpIO DIOIAPOq HDI Ei ins 110 
Pasta Variations: Chicken e DS uuu etra ain eR REIS NEMRH UEM RE NN 111 
Prosciutto-Wrapped Chicken & Veggies X — 114 
Melee eu Ros P ——————— 115 
Swedish Mestballs sse eser teet tels eBEIpMIpU Ie rS EYES ennd niii ra 117 
-jlpicdblii,|-m—— e ———————————————————— 118 
Cauliiowertdashed TOS. «ses ctosorete tesis eie bt impp se tutis pbt vem S Sd Pete tetti prSie 119 
Cauliflower ISBN UENIRE MEM EU I PE 120 
Eg Whitè FreSa semeen ee a E E E aO EE E 121 
fside-Out: Baked Potatoes escena nunnan cnra E E E TE 122 
M pet —————————— E 124 
Apple Cinnamon Protein RICE Cakes T ——" 125 
Chocolate PE Chilled Rise Cakes uci ese RE HR Dub IM EU eae DEN 126 
dijeseci-NdsEr cH eic cc T ——— 127 


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COOKIES & SQUARES ———————Á— 128 


Blusber Protein toad Sc qtia Meetup MPIUEI RU DU VN I SION REI OR 129 
Gieee iii lae Niro Un ci io. o m ————Á 130 
Chocolate Cookie: Explosion MEM MM 131 
Cinnamon Raisin Squares ca sctccstesessounsenssesiensssvenietstoutesivastensstntsintoinnteceagerscistonmsamesieess 132 
Double Chocolate Cookie Squares: snccceinians deinen 133 
Pumpkin TOI EU RSS parea en E E E US DpH ei ira ep iSMs 134 
toad A o bad ers pteircun eE E qnt UR dete aM MORGEN UN A 135 
PB Chocolate Chip Banana.Protein COOKIE. civisivistestess tiat ipin erret eqé see php pl pecus dons 136 
PB Chocolate Chip Protein CogkIes.cs ceptis P netiis plpeb ibi te tre rhRr riis (e quid qi 137 
PROTEIN BARS ..edsixetvccbitiEen RSEN NEFRVEELU CO ERE DIM Ru YA QUERI CADUURER FOND CIF E EE CpFONENKT DUREE 138 
Banana Fiber One Chocolate Protein Bar ................eeeee eene 139 
Caramel Protein Chocolate Bar ...............cc0ccssssscosscosssccssecessecccscccssscesscnscesscnsccssccneesees 140 
Eva'Dunbar's Coconut Power Protein Bar. ecc e tte burst everest E oed ou ree TEE dp eh 141 
Holiday Chocolate Protein BF asoioeetdsseréterentebs eupéeH TS STHASEDICIS QUATIT quise PopRMS TOI EOTS 142 
Protein PB Chocolate Bar .........cccccceccceccccccecccececceucccecececcceecuceauecsueececeateceeeeeeaneceaecs 143 
SKOR Protein Bat........c.ccccecccceccecccecccceccscccceccuceesesccceecescccsseecsessesercescateeeceseuteeseece 144 
Special K Banana Crunch Chocolate Protein Bar ...................... sss 145 
|lxellee Me RT————— E aE a SESE EE EEEE iasi iia 146 
Double Chocolate Protein PODGOLTI. s qp tris is deo ap rr arua oed Ia Sd Dp a uides 147 
Scil sddie-irfgoesc mr ———M 148 
Protein POPON ecsreisisiess gnana a E EEEE EEA EEEE EEEE 149 
OTHER: TREATS oi ccccccssscccccvescccscsccecsosccesceccscscssccssesdvcscnceccseescessescceseosaccscescedsevsecaveses 150 
sedeo P "—————————————Á—— 151 
Banana Chocolate Protein DONUts...........ccccceccccecceecccececccecccececeaucceueeccccaeeeeteeeaneceuers 153 
west alo rie DEO E ccs orceeencsn is ote cca Decides netted eee: 154 
Peanut Butter Cupcakes deueaschate sean dane ce ren uelencoeasageredoensaoatestnesseenievesdioune Een 155 
Protein CINNAMON Roll .......cceccceccccceccceccececcccccecuccececcececccucceseceauecsueeececeateceeteeeteecaees 156 
DESSERTS acc cnaied ews cad nun KKTKKe————————— 157 
PUDDING orn dicc Eu ISI eur Secon ka sontncvaodececeuaaesuiehese dn susacendaeuaadacssnalsacevadsecousieseeees 157 
Anabolic Avalanche ...........cc0cccsscccsssscossccevscoscccsssscocscossecsesecensecoseccscecceescenssccessacescevecs 158 
Chocolate Protein Ice Cream: PUd!GdlDO os incieicicisenanmuobaenenainasvedondenemalansstesnsepmnenisaiaad 159 
Cottage Cheese Chocolate PB Delicias cues risckeie CVnG parre Rope V UIDI E a dRe KT OG A 160 
Dairy Dream Protein Dessert with Cottage Cheese ...............ssssss 161 
Fat-Free Chocolate Jell-O Protein Püudainicg s rrt terr rhv EUER nt RE PERE MEE UIN tUg ds 162 
Protein MOUSSE .........ccceceecescceccececceeccececccsccsceccescescesceccascescsceceecsecsseececescesectsescuteeeess 163 
Cottage Cheese Protein Pudding (Chocolate) «isis mro pie teles ioter tips 164 


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Chaoeelate Protein Lava Cake (Mega Datchi) uscire prar epu dE etImis 166 
Chocolate: PUMPKIN qesirdunrte ivan itae ur pva ds tan nw epuFec teil id ptos Qtusdtamitti tun dC Rd GUT 167 
Os DUE eccentric un eee ae ee gee acters Enc MOUSE 167 
Chocolate Protein WIIG C aleae romiemi evrti S enel o eu HS TPERETHVE SHE MODE CU ge aq o RDIDRUIR TUS SUPIS 168 
Vegan Checolate MugT. 3e. iini UU E NIEPUR ApU DIUI UAE NUR ERI MP IDE 169 
diera Mrlllcllgp see ———————————— 170 
Blueberry Protein oSEe aso ADR UBI UR SUPE P pO DO eee rene re ere ERA UV IU 171 
Chocolate Blueberry PB Protein Ice Creaintscicssasavaversnasenereassvevwetonnaiaieasntaissnvmoingnaieaadd 172 
Chocolate Fudge Brownie Protein Ice Creare rece preesse re re e ta etse srbi ev odes 173 
Chocolate PB Protein Jos CEEBITI e pm eria ttp tie Hense exse tapete epo rei Sen pit hee Uds tac: 174 
Chunky Monkey Protein Ice Gear oett gpdsskib tn et e bap AEVO EE Ann CORO 175 
Cortese Totes Bar Crunch; Protein Ice CEIGalmi isses hirta isi dativ tU upP Vi etm 176 
Netflix & Chill’'d Protein Ios € PBSItascesuetiocuestieiiciee dm Vite quce btrepce eati cnet DEUS 177 
Pumpkin Cheesecake Protein: [ce Credit. esssescsssousssmncsstessennosoassoudasssoasnasssonssennneasnass 179 
surscde-Ne-18:-- LI rA EET 180 
Vanilla: PE Protein leer C FOBIT xeocuscescette passos tue atem M Eau US mE UN USOS se Uliiausttsds 181 
PROTEINSICUES ————————————S 170 
Chocolate Strawberry Almond Proteinsicles .....................eee 182 
Chocolate Strawberry PB Proteinsicles. auoieo desta en pe RARI UR eV e Vi AL dnE OIONd 183 
en Ee -ecadescal ———— 8 184 
Vanilla Berry Protelnsiclesususssproa ipw NIU tu DI up SPUR ONU ETE DE RM dI reborn toU 185 
Master Recipe gc NE T ——————— 187 
alpecazg-RESGDILDP Wr M ——— 200 
Vegetables (Raw) and Legumes Servings Reference Tables ........................ 201 - 202 
DISCLAIMER mw —————— ————————— bias 204 
II M Iz UNIUI,| c 203 


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About Greg Doucette 





Powerlifting Champion... 
IFBB PRO... 
French Toast Connoisseur... 
Coach to thousands of circles... 


From his Guinness World Record and Master's degree in Kinesiology, it's hard to 
believe an episode of ‘That's Incredible!’, featuring a 13-year-old bodybuilder, 
kickstarted Coach Greg's passion for the weight room. 


Training first began alongside his father, using homemade equipment to start 
sculpting his dream physique. Greg fell in love with the sport when he could 
see himself gaining mass and growing stronger. He had officially caught the 
bodybuilding bug. 


Since his humble beginnings, Greg has dominated the world of weightlifting. 
Starting as a teenager and continuing well into his forties, he has competed in 
more than 60 powerlifting contests and 59 bodybuilding competitions. And as a 
result of his striking dedication, he earned his IFBB Pro card in 2012. 


The accomplishments don't just stop at physical strength. Greg committed 
himself to the scientific study of human body movement, gaining a Bachelor's 
and a Master's degree in Kinesiology. With a GPA of 3.93 out of 4.00, it's no 
surprise he graduated at the top of his class. 


A combination of technical knowledge and a large appetite for success makes 
Greg Doucette the perfect mentor. He has been working hard to help thousands 
of clients achieve their ideal physique and build healthy habits to make it last a 
lifetime. His formal education helps him disprove common myths spread by the 
fitness industry, while his expertise in bodybuilding and powerlifting guides the 
more experienced clients in contest preparation. 


Beyond one-on-one coaching, Greg uses his no-nonsense attitude and sense 
of humor to influence over 850,000 subscribers on his YouTube channel. He 
showcases his favorite anabolic recipes, exposes the lies of the fitness industry, 
and spills his secrets on the most optimal ways to train. And with nearly 200 
million total views, his content and zero-bullshit advice are helping thousands 
achieve their ultimate fitness goals. 


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n—————: 


A Message from your Coach... 


YOU DID IT! 


You made the completely non-moronic decision to buy my cookbook, congrats! 
You now have full access to my favorite and exclusive recipes that | eat 
consistently to keep my physique in top condition. 


But the whole point of this book isn't to just give you a list of what I like to eat. 
The recipes inside here aren't just thrown together for the hell of it... 


This cookbook is a blueprint that you can use every day to build positive eating 
habits that will allow you to reach your fitness goals (and to ALWAYS keep on 
reaching them) wherever you are! 


Nutrition plays a major role in building and maintaining a body you're proud of. 
It CANNOT be overlooked. The morons who tell you otherwise are either lying 
to make a quick buck or just aren't natty (even if they claim to be!) 


But who says your diet has to be boring! The recipes found in this book will 
make you realize that cooking can be fun and that you don't have to be a 
gourmet chef to create tasty, nutritious foods! 

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Before the days of YouTube, getting this diet advice and knowledge out 
there on a big scale was kind of impossible. Only my private clients really got 
access. Now, my videos are viewed by MILLIONS around the world and my 
BULLSHIT-FREE advice is helping many people lead healthier and BETTER 
lives. It doesn't matter if you're obese or at single-digit bodyfat ?6, what 
matters is putting in the work now and seeing the results that follow! Trust 
me, I’m always right (99.6% of the time!) 


Seeing the transformations from my coaching is what makes me love my job! 
If you'd like to forward any before/after photos, please share them at this link: 


gregdoucette.com/testimonials. 


Don't forget to use the hashtag #CHEFGREG on Instagram to share your new 
cooking skills with me. | can’t wait to see what you can do in the kitchen! 


So, roll up your sleeveless sleeves, grab your chef's hat, and get ready to start 
cooking some dangerously delicious recipes... 


(EVEN MORE delicious than last time!) 


- Coach Greg 


@greqgdoucetteifbbpro 


c @GregDoucette 





N. info@gregdoucette.com 
>< 





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Read This Before Cooking!! 
Frequently Asked Questions 


This FAQ will be periodically updated based on frequent questions coming in 
through my DMs and emails. Make sure you check your email in case this book 
has updates! Send all of your questions to info@gregdoucette.com. If there are 
many questions related to a certain topic, my team and | will send out an update 
to this book. 





l. What does "I serving of veggies” in the recipes mean? 

You will notice that this cookbook contains flexibility in each recipe. Many of the 
recipes reference “1 serving of veggies” or “1 serving of fruits.” At the very end 
of this cookbook is a references section which contains tables with common 
fruits and vegetables that represent 1 whole serving equal to 100 calories. By 
that logic, a half serving is equal to 50 calories. 


If your recipe calls for 1 full serving of veggies, you can mix and match vegetable 
amounts based on the references table to equal 100 total calories from 
vegetables. As an example, you may choose to eat both cucumber and tomatoes. 
If 600g cucumber and 450g tomatos are each 1 full serving of vegetables, then 
you can eat 300g cucumber and 225g tomato in one recipe for one full serving of 
vegetables totaling 100 calories. 


| repeat: 1 serving of fruit or vegetables i is NOT what" s listed on the package 





e. How do l use the nutrition facts when there is flexibility in the 
recipes? 

You will notice that recipes that include either a serving size of “veggies” or 
fruits also have nutrition facts, even though the type of vegetable or fruit is not 
specified. The nutritional guidelines are all rough estimates, with up to a 20% 
deviation from what the true total calorie and macronutrient contents will be. It is 
up to you to do your own calculations. | encourage you, once again, to focus on 
the total calories of each meal instead of the total amount of each macro in each 
meal. 


3. Why are there macronutrients listed if you don't count macros? 
Because some of you MORONS are still going to count macros even when | tell 
you not to! See my video on MORONIC MISCONCEPTIONS ABOUT MACROS to 


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understand my view on this issue! 


4. Can l substitute X for Y??? 

There are NO RULES IN THIS KITCHEN! The kitchen is your oyster/haddock/cod! 
Make as many substitutions as you like according to your taste preferences and 
dietary needs. 


There are a few things to keep in mind when choosing a substitution. 


The first is to ensure that whatever substitution you make serves a similar purpose 
as the ingredient the recipe calls for. As an example, let's say that the recipe calls 
for guar gum. Guar gum is a thickening agent, so you cannot just replace that with 
a banana which provides a sweet banana taste. You can substitute guar gum for 
another thickening agent such as xanthan gum, but not a banana. 


The next thing is to ensure that you substitute ingredients with similar protein and 
calorie content. As an example, let's say a recipe calls for 100g grilled chicken breast, 
but you want to use chicken thigh. You cannot just simply use 100g of chicken thigh 
and expect to get the same nutritional value from the recipe. Chicken thigh has more 
fat than chicken breast, so you can't just make that substitution with the same weight 
of chicken and expect the calories/macros to be the same. 


This does not mean you are not allowed to eat chicken thighs. You can eat whatever 
you want. But if you want to maximize your protein and conserve calories and stick 
to the recipes as closely as possible, you should EITHER 


1. keep the chicken thigh in the recipe but reduce the weight, OR 


2. choose something that is more similar to chicken breast in terms of calorie 
content as well as protein content. An appropriate substitution for 100g of 
chicken breast might be 100g extra-lean ground turkey. 


Whatever you substitute, be sure to re-calculate the total calories so you can 
make sure your modifications are still appropriate for your diet and your goals. 


5. Are your recipes friendly to vegan / vegetarian dieters? 

See point #4. You can make as many substitutions as you want according to your 
taste AND dietary preferences. Not only that, | do actually have some vegan / 
vegetarian recipes as written. If a recipe is vegan / vegetarian as written, it will be 
listed on the upper left hand side of the recipe page. 


There is also a page in the references section to be able to identify recipes based on 


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the diet types they are friendly to. 


6. Where do | buy supplements and special ingredients? 
Most recipes will contain links to purchase the special ingredients in them. There is 
also a special ingredient links page in the References section. 


7. Do I need a coach after buying this cookbook? 

This cookbook does not replace a human coach! It is just another tool in the toolbox 
to help you achieve your physique and lifestyle goals. A coach provides you with 
ongoing support, accountability, and advice. This cookbook provides you with 
delicious recipes! To hire ME as a coach, visit gregdoucette.com/coaching for 
more information. 





8. Do | need to measure the food? 
YES! You MUST measure your food with a food scale. All recipes measurements 
are based on cooked meat and potatoes. Click here to purchase a food scale. 





9. What if the ingredient specified in the recipe is out of stock or 
unavailable in my country? 

There is not much we can do about the fact that sometimes small companies are 
out of stock of our favorite products. Since a lot of my recipes reference special 
ingredients, you should follow the substitution guidelines in question #4 when a 
special ingredient is out of stock. 


As an example, if your favorite brand of protein bread is not available, you can 
choose another brand of protein bread, or substitute regular ass white bread and 
add in another protein source. The objective would be to make sure you have some 
protein in each meal and are hitting caloric targets. 


You can also substitute any meal for another meal altogether. No protein bread 
for a protein bread PB2 and jam sandwich? Make anabolic french toast instead! 
Remember, there are NO RULES IN THIS KITCHEN! 


IO. Are the nutrition facts accurate? 
See my video on “ARE NUTRITION LABELS ACCURATE?” 


Generally, you will never get the calories 100% accurate. Nutrition labels can be off 
by as much as 20% up or down. The best way to get as close as possible is to weigh 
everything yourself to the gram and do your own calculations. However, don’t lose 
your mind obsessively trying to be perfect. DON'T LOSE YOUR MIND! 


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ll. What is "regular ass bread?” 

All of my recipes that have “regular ass bread” in them assume approximately 
80-calorie slices of any brand of white bread. Here is a specific example: 
Pepperidge Farm Italian White Bread - 80 calories per slice. 


But, in some grocery stores you may not be able to find 80 calorie white bread. 
If you can only find 100 calorie white bread, that is fine. Just know that when 
you make a sandwich, it will be 40 calories more (because 2 slices of white 
bread will each add 20 calories to the entire sandwich). 


Just make sure you are keeping a close eye on your total calories every day. Do 
not use the calorie tables in this cookbook if you make substitutions. 


le. What if | need to follow a gluten-free diet because | have celiac 
disease? 

Many of the recipes in this book are friendly to gluten-intolerant diets. Just 
make sure that whatever ingredient you purchase and use is CERTIFIED gluten- 
free. If you are celiac, you should know this. | shouldn't have to say it! 


I3. Can | substitute other sweetener brands / types other than the 
ones listed in the recipes? 

Yes, you may substitute other sweeteners than the ones listed in the recipes, but 
DO YOUR HOMEWORK. Some sweeteners are stronger than others. 2 grams of 
packet sweetener is not the same as 2 grams of Erythritol. Whenever you go to 
make a substitution, ALWAYS research how the product influences the taste, and 
adjust accordingly. 


That all said, here are some guidelines to work with in case you want to use a 
different type of sweetener than what is provided in the recipe ingredients: 


SWEETENER EQUIVALENT 


8g Erythritol 
12g Erythritol 1 tbsp Splenda 





I3. | don't have a food scale! | don't know how to measure 
tablespoons! How do I know how much of a certain ingredient to 
use? 

First of all, if you are reading this book and do not have a food scale to 
measure ingredients in grams, YOU SHOULD HAVE ONE! Go buy one 
right now!! 


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Second of all, you should not be converting weights to volume and vice 
versa. But sometimes, it's a bit easier and faster to do so. You will see that 
many of the recipes in this book have these types of conversions in the 
ingredients list. 


Here is a standard table for converting metric to standard units as well as 
in case you do not have a tool to measure weights. You can also use this 
as a reference for converting a weight unit to another weight unit, and a 

volume unit to another volume unit. 


NOTE THAT THESE ARE APPROXIMATIONS. 


UNIT 1 UNIT 2 
! ml of fluid 


8 tbsp 1 cup 
4 cups 1 litre 


16 oz 


28.359 
4549 


1000 g 1 kg 
240ml 1 cup 


120ml 1/2 cup 
1/4 cup 





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Be safe while 
you're cooking 
your french toast! 
Don't break 


the law! 99 








BREAKFAST 












FRENCH TOAST 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic Apple 
Pie Breakfast Bake 
& 


PREP TIME READY IN 
VEGETARIAN 
20 MINUTES 1 HOUR 





Ingredients Directions 


MAKES I BATCH. SERVING 1. Pre-heat the oven to 400?F (204°C). 
SIZ€ VARIES DEPENDING 
ON HOW LARGE OR SMALL 


Chop the apples into small pieces. 
YOU CUT THE PIECES. 


In a bowl, whisk egg whites, cinnamon, sweetener, and vanilla. 
18 slices regular ass bread (or one 


Bop! om 


loaf [570g] of regular ass bread) Tear the bread into small pieces and place in a bowl with the egg 


whites, cinnamon, sweetener, and vanilla. Mix with your hands 
1920g (4 cartons/2000ml) egg y 


: until the bread pieces are well soaked with the batter. 
whites 


a 5. Spray id: aen ity cooking spray n second. Pour the 
egg white/bread mixture into the casserole dish. 


15g (1 tbsp) vanilla extract . . . . 
6. Place the casserole dish uncovered in the middle rack and cook in 


15 packets (72 clip) sweetener the oven at 400°F/204°C for 40-50 minutes. 
1500g or ~10 apples of your choice 


Cooking spray 


NOTE: THIS HAS MORE EGG WHITES AND 
MORE FRUIT, MAKING IT HEALTHIER AND 
LESS CALORIE DENSE THAN LAST TIME! 


COACH GREG LOVES THIS DISH WITH 
GRANNY SMITH APPLES, BUT YOU CAN USE 
WHICHEVER APPLES YOU WANT. THERE ARE 

NO RULES IN THIS KITCHEN!!! 





NUTRITION ENTIRE LARGE SMALL 
Em €ITHER PER SERVING BATCH SERVING SERVING 


6 LARGE SERVINGS OR 


12 SMALL SERVINGS. CALORIES 3250 540 270 
DIVIDE THE BATCH INTO FAT (G) 17 3 l 
PORTIONS ACCORDING TO 

YOUR PREFERRED SERVING CARBS (G) 444 74 37 
SIZE AND DAILY CALORIE mn AC s x 


REQUIREMENTS. 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic French Toast 


10 MINUTES 20 MINUTES EASY 


PREP TIME READY IN DIFFICULTY 
VEGETARIAN 





Anabolic French Toast is a Coach Greg classic! Enjoy this delicious high protein version of a North American 
classic breakfast. It is recommended to pair the anabolic french toast with fresh fruit or your favorite low- 


calorie syrup (such as Walden Farms). 


Ingredients Directions 


MAKES | SERVING 1. 


180g (34 cup) egg whites 


2 slices regular ass bread (up to 80 


calories per slice) 2. 
2 packets (~1 tbsp) sweetener 
1 tsp cinnamon " 
5g (1 tsp) vanilla extract + 
Cooking spray 

5. 
TOP WITH: 6. 


60ml (4 tbsp) low-calorie syrup (20 


calories) 


CLICK TO ORDER WAUDEN 
FARMS SYRUP 


PER SERVING 
CALORIES 270 
FAT (G) I 
CARBS (G) 30 
FIBER (G) e 


In a bowl, add egg whites, sweetener, cinnamon, and vanilla 
extract. Whisk until spices are evenly distributed throughout 


the mixture. 


Heat a griddle over low-medium heat. Spray griddle with 
cooking spray. 


Dip bread slices into egg white mixture, and transfer to pan. 


Spoon any leftover egg white mixture on to the bread in the 
pan. If done slowly, the bread should absorb the mixture and 


get fluffy. 
Let cook for about 3-4 minutes on each side. 


Remove French toast from the pan and serve on a plate with 
toppings. Suggestions for toppings are fresh fruit and low- 


calorie syrup. 


NOTE: IF YOU WANT TO SAVE TIME, MAKE 
AS MANY BATCHES AS POSSIBLE AT ONCE 
AND STORE THE COOKED FRENCH TOAST IN 
A SEALED CONTAINER THE REFRIGERATOR. 
THAT WAY YOU CAN HEAT UP AND ENJOY 
WHENEVER YOU WANT! 





LARGE SERVING CALORIES 400 
. FAT (G) 2 

300g (174 cup) egg whites CARBS (G) as 
FIBER (G) 9 


3 slices regular ass bread PROTEIN (G7 ma 
3 packets (2 tbsp) sweetener 

1 tsp cinnamon 

5g (1 tsp) vanilla extract 


Cooking spray 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Banana No tella French 
Toast Roll-Ups 


Ø VEGETARIAN 


Ingredients 

MAKES 2 ROLL-UPS (I SERVING) 
FILLING: 

30g banana 


8g (%4 scoop) chocolate peanut butter protein 


powder 

2.5g (Y2 tbsp) cocao powder 

15ml (1 tbsp) water 

FRENCH TOAST BASE: 

2 slices regular ass bread (up to 80 cal per slice) 
120g (15 cup) egg whites 

2 packets (4 tsp) sweetener 

1? tsp cinnamon 

% tsp vanilla extract 

Cooking spray 

TOPPINGS: 

3g (% tbsp) powdered peanut butter (PB2) 
40g strawberries 


30ml (2 tbsp) sugar-free syrup (10 calories) 





PREP TIME READY IN 
10 MINUTES 20 MINUTES 

Directions 

1. In a bowl, mix the filling ingredients with a fork or whisk 
until a thick & uniform paste is formed. 

2. Spread the paste onto the slices of regular ass bread, 
and add the sliced banana on top. 

3. Roll up the bread and pinch around the edges to seal in 
the filling (like a burrito). 

4. Whisk egg whites, cinnamon and vanilla extract into a 
bowl until fully mixed. 

5. Heat a pan over medium heat, and spray with cooking 
spray. 

6. Once the pan has achieved medium heat, submerge 
the sealed bread pockets into the egg white/cinnamon/ 
vanilla extract mixture. 

7. Remove and place onto the pan until the egg whites are 
fully cooked. 

8. Remove from the pan and plate with optional toppings 


of powdered peanut butter (either mixed with water 


or dry), strawberries, and sugar-free syrup. Serve and 


CLICK TO PURCHASE PBe 
POWDERED PEANUT BUTTER 


enjoy! 


EXTRA ANABOLIC LARGE BATCH - 4 ROLL-UPS 


CALORIES 680 
NUTRITION Filling: 55g banana (% serving), 16g (Y2 scoop) protein powder, 5g (1 tbsp) cocoa FAT (G) 8 
PE€R SERVING powder, 30ml (2 tbsp) water CARBS (G) 93 
French toast base: 4 slices regular ass bread, 240g (1 cup) egg whites, 3 packets TE e i Ec 
CALORIES 340 (2 tbsp) sweetener, 1 tsp cinnamon, 1⁄2 tsp vanilla extract ta) 
Toppings: 6g (1 tbsp) PB2, 75g strawberries, 60ml (⁄4 cup) sugar-free syru 
FAT (G) A pp P. P. p 
CARBS (G) 54 LARGE BATCH - 5 ROLL-UPS 
CALORIES 760 
Filling: 55g banana (% serving), 16g (Y2 scoop) protein powder, 5g (1 tbsp) cocoa FAT (G) 9 
FIBER (G) 5 powder, 30m (2 tbsp) water CARBS (G) 96 
French toast base: 5 slices regular ass bread, 240g (1 cup) egg whites, 3 packets FIBER (6) 2 
PROTEIN (G) 28 PROTEIN (G) 60 


(2 tbsp) sweetener, 1 tsp cinnamon, % ts sacli vanilla extract 


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Blueberry French Toast 


VEGETARIAN PREP TIME READY IN DIFFICULTY 
10 MINUTES 20 MINUTES EASY 





Ingredients Directions 


MAKES | SERVING 1. In a bowl, add egg whites, sweetener, cinnamon, and vanilla 
180g (% cup) egg whites extract. Whisk until spices are evenly distributed throughout the 
mixture. 

2 slices regular ass bread (up to 80 


calories per slice) 2. Heat a griddle over low-medium heat. Spray griddle with cooking 


spray. Place blueberries on the stove while the pan is heating up. 
60g blueberries 


3. Dip bread slices into egg white mixture, and transfer to pan, 
2 packets (4 tsp) sweetener . . . 
placing the bread directly on top of the cooked blueberries. 


Ya tsp ci 
p ud 4. Spoon any leftover egg white mixture into the bread in the pan. If 


3g (~% tsp) vanilla extract done slowly, the bread should absorb the mixture and get fluffy. 
Cooking spray 5. Let cook for about 3-4 minutes on each side. 


6. Remove blueberry French toast from the pan and serve on a plate 
RECOMMENDED 


BENED. with toppings. Suggestions for toppings are extra fruit and low- 


calorie syrup. 
60ml (4 tbsp) low-calorie syrup (20 
NOTE: THIS IS MY STAPLE FRENCH TOAST RECIPE. I 
TYPICALLY COOK ONE MEGA BATCH AT A TIME WITH AN 
ENTIRE LOAF OF BREAD AND EAT IT THROUGHOUT THE 
WEEK. 


CLICK TO ORDER WALDEN. 
FARMS SYRUP 
NUTRITION Q LARGE SERVING CALORIES 440 
: FAT (G) 4 
PER SERVING 240g (1 cup) egg whites CARBS (G e 


calories) 


3 slices regular ass bread PE CS) = 
CALORIES 310 PROTEIN (G) 35 
90g blueberries 
EAT qe) 3 3 packets (2 tbsp) sweetener 
CARBS (G) 47 1 tsp cinnamon 
5g (1 tsp) vanilla extract 
FIBER (G) 3 
PROTEIN (G) 24 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


MEGA Peach 
French Toast Bake 


Ø VEGETARIAN 


Ingredients 


MAKES I BATCH. SERVING 
SIZE VARIES DEPENDING 
ON HOW LARGE OR SMALL 
YOU CUT THE PIECES. 


18 slices regular ass bread (or one 


loaf [570g] of regular ass bread) 
1440g (3 cartons) egg whites 
21g (3 tbsp) cinnamon 

15g (1 tbsp) vanilla extract 

15 packets (% cup) sweetener 


1500g (~ 10) nectarines or peaches, 
frozen or fresh, IT DOESN'T 
MATTER 


NOT€: THIS MAY B€ COACH 






© 


PREP TIME READY IN 
15 MINUTES 1 HOUR 


Directions 


1. 


2 
3. 
4 


Pre-heat the oven to 400°F (204°C). 
Cut the nectarines/peaches into small pieces. 
In a bowl, whisk egg whites, cinnamon, sweetener, and vanilla. 


Tear the bread into small pieces and place in a bowl with the egg 
whites, cinnamon, sweetener, and vanilla. Mix with your hands 


until the bread pieces are well soaked with the batter. 


Spray a casserole dish for 1 second. Pour the egg white/bread 
mixture into the casserole dish. 


Place the casserole dish uncovered in the middle rack and cook in 
the oven at 400°F/204°C for 40-50 minutes. 





NOTE: COACH GREG MAKES THE ENTIRE 
LOAF OF BREAD TO SAVE ON TIME 
AND HAVE LEFTOVERS FOR DAYS. THIS 
DELICIOUS MEAL STORES REALLY WELL 
IN THE FRIDGE!! 


GREG'S ABSOLUTE FAVORITE 

RECIPE. IT'S BEST WHEN THE 

FRUITS ARE IN-SEASON. USE 
PEACHES OR NECTARINES, 
THEY'RE BOTH AMAZING. 





NUTRITION ENTIRE LARGE SMALL 
MET €ITHER PER SERVING BATCH SERVING SERVING 


6 LARGE SERVINGS OR 


I? SMALL SERVINGS. 


DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO 
YOUR PREFERRED SERVING 
SIZE AND DAILY CALORIE 
REQUIREMENTS. 


CALORIES 2sio 470 235 
FAT (G) 20 3 e 
CARBS (G) 446 74 37 
FIBER (G) 46 8 4 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Protein Bread French Toast 


(p VEGETARIAN 


Ingredients 

MAKES 2 SERVINGS 

120g (15 cup) egg whites 

2 slices ICON Meals protein bread OR 


protein bread of choice (140 calories 


per slice) 

1 packet (2 tsp) sweetener 
1 tsp cinnamon 

5g (1 tsp) vanilla extract 


Cooking spray 


TOP WITH: 


60ml (4 tbsp) low-calorie syrup (20 


calories) 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


PREP TIME READY IN DIFFICULTY 
10 MINUTES 20 MINUTES EASY 
Directions 


1. 


m 


E 


"x 


p I 


In a bowl, add egg whites, sweetener, cinnamon, and vanilla 
extract. Whisk until spices are evenly distributed throughout 


the mixture. 

Heat a griddle over low-medium heat. Spray griddle with 
cooking spray. 

Dip bread slices into egg white mixture, and transfer to pan. 


Spoon any leftover egg white mixture into the bread in the 
pan. If done slowly, the bread should absorb the mixture and 


get fluffy. 
Let cook for about 3-4 minutes on each side. 


Remove French toast from the pan and serve on a plate with 
toppings. Suggestions for toppings are fresh fruit and low- 


calorie syrup. 


CLICK TO ORDER ICON MEALS 
PROTEIN BREAD 
CLICK TO ORDER LOW- 
CALORIE SYRUP 


TOTAL 
NUTRITION 


375 


10 


40 


4 


43 


NUTRITION 
PER SERVING 


CALORIES 190 
FAT (G) 5 
CARBS (G) 20 
FIBER (G) e 
PROTEIN (G) ee 


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23 


EGGS 





Am 


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DIFFICUULTY 
MEDIUM 


Ingredients 


MAKES 3 RICE CAKES 


3 rice cakes 

60g avocado 

90g sliced tomato 
40g chopped onion 
40g chopped tomato 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Egg White Avocado Rice 
Cakes 


© 


PREP TIME READY IN 
10 MINUTES 15 MINUTES 
Directions: 


1. 


240g (1 cup) egg whites of choice (I 


prefer chedder and chive) 
1 tbsp minced garlic 


1 tsp paprika 


1 tbsp lemon juice (desired taste) 


Salt (desired taste) 


Cooking spray 


TOTAL 
NUTRITION 


CALORIES 390 
FAT (G) 10 
CARBS (G) 41 
FIBER (G) 7 
PROTEIN (G) 32 


c» Copyright Coach Greg Inc. 2020 


In a medium bowl, mash up avocado to make it into a paste. 
Add the chopped tomato, paprika, minced garlic, lemon juice, 


salt & pepper, and mix. 


Heat a pan over medium-high heat. Spray with cooking spray 
for 1 second. Place three egg rings on the skillet and place 
the egg whites in the egg rings. NOTE: If you don't have egg 
rings, simply place the egg whites in the pan, cook and flip, 
then divide it into 3 pieces for each rice cake. 


Lay the 3 rice cakes on a plate. Stack each rice cake with one 


of the egg white circles cooked in the egg white rings. 


Divide the avocado mash and place on top of the egg white 
rings. Add sliced tomato on top. 


Serve as three open-face pieces of rice cake deliciousness. 
You may add fresh-squeezed lemon and cracked pepper if 


desired. 


NUTRITION 
PER RICE CAKE 


CALORIES 133 
FAT (G) 3 
CARBS (G) 17 
FIBER (G) 3 
PROTEIN (G) 10 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Egg White Avocado Toast 


eo VEGETARIAN 


Ingredients 


MAKES | SERVING 1. 


2 slices regular ass bread 


60g avocado 


90g sliced tomato = 
40g chopped onion a 
40g chopped tomato 

240g (1 cup) egg whites of choice 4. 
1 tbsp minced garlic (or 3 cloves, 

minced) 

1 tsp paprika 5. 


1 tsp lemon juice 


Salt & pepper (to taste) 





© 


PREP TIME READY IN 
10 MINUTES 15 MINUTES 






Directions: 


In medium bowl, mash up avocado making it into a paste. Add 


the chopped tomato, paprika, minced garlic, lemon juice, and 
salt & pepper, and mix. 


Place the bread slices in the toaster. 


Heat a pan over medium-high heat. Spray with cooking spray for 
1 second. Cook the egg whites in the pan. Remove from the pan 
and divide the cooked egg whites on the open-face toast. 


Remove the toast from the toaster and place on a plate. Divide 
the avocado mash and place on both slices, adding sliced 


tomato on top. 


Serve as two open-face pieces of toast deliciousness. Serve with 
fresh-squeezed lemon and cracked pepper if desired. 


NOTE: ALTHOUGH AVOCADO IS A HIGH CALORIE-DENSE FOOD, IT IS IMPORTANT TO 
HAVE SOME HEALTHY FATS EVERY WEEK FOR YOUR HORMONES! AVOCADOS HAVE VERY 
HEALTHY FATS SO YOU CAN EAT THEM SPARINGLY. IT'S ALL ABOUT BALANCE!! 


NOTE 2: IF YOU CAN FIND FLAVORED EGG WHITES SUCH AS CHEDDAR AND CHIVE 
WHICH IS MY FAVORITE, USE THEM!! 


NOTE 3: TOP WITH LETTUCE IF YOU WANT TO EAT IT AS AN OPEN-FACE SANDWICH!! 
(THIS IS WHAT COACH GREG PERSONALLY DOES!!) 


TOTAL 
NUTRITION 


CALORIES 430 
FAT (G) le 
CARBS (G) 54 
FIBER (G) 14 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Egg White Bites 
© 


e VEGETARIAN WS c.uren-eree PREP TIME READY IN 
10 MINUTES 25 MINUTES 






Ingredients Directions 
1. Preheat the oven to 400°F/204°C. 
2. In a bowl, whisk the egg whites, cheese, salt and pepper together 


MAKES | SERVING 


480g (2 cups) egg whites 


well. 
100g spinach leaves 3. Spray a non-stick muffin pan with cooking spray. 
100g tomato, diced (~20 calories) 4. Stuff the spinach evenly into each muffin mold. Then place the 


Aelicosatnee cheese(or 76a tomatoes in each hole on top of the spinach. Carefully fill up each 


hedded a ee oe] hole with the egg white mixture to the top until used up. 


5. Bake the egg white cups in the oven for 10 minutes or until fully 


H cooked. Remove from the oven and use a fork to carefully pull 


them from the muffin tin. Transfer to a plate and serve. 


NOTE: IF YOU ARE MISSING ANY OF THE 
VEGETABLES OR DON'T LIKE THEM, PLEASE 
USE SOMETHING EQUIVALENT TO THE 


NUMBER OF CALORIES OF VEGETABLES 

OF CHOICE. YOU CAN ALSO ADD SUGAR- 

FREE KETCHUP FOR A DIPPING SAUCE. IT 
DOESN'T MATTER!! 





NUTRITION 
P€R SE€RVING 


CALORIES 410 
FAT (G) l 
CARBS (G) 23 
FIBER (G) 4 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Fire-Roasted Veggie 
Omelette 


e VEGETARIAN x GLUTEN-FREE 


Ingredients 

MAKES |I SERVING 

300g (174 cup) egg whites 

25g red bell peppers, julienned/cut 


into thin strips 


25g yellow onion, julienned/cut into 


thin strips 

50g cherry tomatoes 

50g yellow squash, sliced 

50g zucchini, sliced 

50g button mushrooms, sliced 
50g fresh spinach 

56g crumbled reduced-fat feta 


cheese (or low-fat cheese of choice 


for up to 120 calories) 


Salt & pepper (to taste) 


NUTRITION 
PER SERVING 


CALORIES 340 
FAT (G) 10 
CARBS (G) 17 
FIBER (G) 5 
PROT 


Prepare 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
30 MINUTES 40 MINUTES 
Directions 


1. 
2. 


Pre-heat the oven to 400°F/204°C. 

In a bowl, mix all the vegetables together, except for the spinach. 
Spray them lightly with cooking spray and season lightly with salt 
and pepper. Place the mix on a baking sheet and bake in the oven 
at 400°F/204°C for 10 minutes. Remove from the oven and set 
aside. 

In a bowl, whisk the egg whites well. Add the roasted vegetables 
and the remaining ingredients and mix well. 

Heat the stovetop to medium heat. Using a nonstick skillet, add 
the egg mixture and cook on one side for 3 minutes or until 

the egg whites are partially cooked. Make sure to work the egg 
mixture back and forth with a rubber spatula so they don't stick to 
the pan. 

When ready, flip, turn or roll the omelette over and cook for an 
additional 2 minutes. 

Once it is fully cooked, fold the omelette in half and serve. 


NOTE: THIS RECIPE IS GOOD FOR 
LAZY WEEKENDS WHEN YOU HAVE THE 


MORNINGS TO PREP BECAUSE IT TAKES 
LONGER THAN YOUR USUAL RECIPE. 





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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Ham & 
X GLUTEN-FREE 


Ingredients 


MAKES 2 SERVINGS 
480g (2 cups) egg whites 
100g lean deli ham, diced 


1 serving veggies up to 100 calories 
(bell peppers, spinach, tomatoes, 


yellow onions) 


A slices (or 76g shredded) fat-free 


cheese (120 calories) 
Salt & Pepper to taste 


4 tbsp of your favorite salsa OR 2 
tbsp no sugar-added ketchup 


NUTRITION 
PER SERVING 


CALORIES 295 
FAT (G) 2 
CARBS (G) ae 
FIBER (G) 5 


Cheese Omelette 
© 


PREP TIME READY IN 
15 MINUTES 20 MINUTES 
Directions 


1. In a bowl, whisk the egg whites well. Add all the remaining 
ingredients (except for the cheese) and mix well. 

2. Heat the stove to medium heat. Using a nonstick skillet, spray with 
cooking spray then add the egg mixture and cook on one side for 
3 minutes or until the egg whites are partially cooked. 

3. Add half the cheese and fold over in half and cook for 2 min on 
low heat. 

4. Then when ready, flip, turn or roll the omelette over and cook for 
an additional 2 minutes with remaining cheese slices on top to 
melt. 


5. Once it is fully cooked, serve with salsa on top or on the side. 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Ham, Spinach and Feta 
Omelette 


GLUTEN-FREE PREP TIME READY IN 
15 MINUTES 20 MINUTES 


Ingredients Directions 


Ece en 1. In a non-stick skillet, steam the spinach with a little bit of water till 


the spinach wilts. Drain off the excess water and set aside. 
110g ham, diced 


2. In a bowl, whisk the egg whites well. Add all the remaining 
150g (?6 cup) egg whites ingredients, including the steamed spinach and mix well. 

100g spinach leaves 3. Heat the stovetop to medium heat. Using a nonstick skillet, add 
TOG Hore roncieed the egg mixture and cook on one side for 3 minutes or until 


the egg whites are partially cooked. Make sure to work the egg 


Fe d mixture back and forth with a rubber spatula so they don't stick to 


cheese (30 calories) sss 
Salt & pepper to taste 4. When ready, flip, turn or roll the omelette over and cook for an 
additional 2 minutes. 


5. Once it is fully cooked, fold the omelette in half and serve. 


NUTRITION 
PE€R SE€RVING 


CALORIES 265 
FAT (G) 6 
CARBS (G) le 
FIBER (G) 3 
PROTEIN (G) 41 


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c» Copyright Coach Greg Inc. 2020 30 BE Ie C ass 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Tex Mex Omelette 
6 


GLUTEN-FREE PREP TIME READY IN 
15 MINUTES 20 MINUTES 


Ingredients Directions 


paren teen 1. In a non-stick skillet, cook the ground beef completely, then 


drain off the excess fat. Set aside to cool. 


110g (4 95% extra l d 
Aa S 2. In a bowl, whisk the egg whites well. Add all the remaining 


beef, measurered raw . . : : 
ingredients (except the toppings) and mix well. 

150g (% cup) egg whites 3. Heat the stovetop to medium heat. Using a nonstick skillet, add 
1 whole egg the egg mixture and cook on one side for 3 minutes or until 


Dishices (or dde shredded dE the egg whites are partially cooked. Make sure to work the egg 


ee O ES) mixture back and forth with a rubber spatula so they don't stick 


to the pan. 
iD aie se leis 4. Then when ready, flip, turn or roll the omelette over and cook 
60g yellow onion, diced for an additional 2 minutes. 
60g red bell pepper, diced 5. Once it is fully cooked, fold the omelette in half and put on the 
Og ORE OL SEE On A plate. Serve with optional toppings of salsa and fat-free sour 
cream. 
Spices to taste: 


salt, pepper, chili powder, ground 


cumin 
Optional toppings: 
3 tbsp salsa 


3 tbsp fat-free sour cream 


NUTRITION 
PER SERVING 


CALORIES 415 MEAL-PREP TIP: SAUTE THE STEAK, ONIONS 
& TOMATOES IN ADVANCE, & REFRIGERATE. 
FAT (G) 8 THROW IT IN THE PAN TO SKIP STEP £I AND 


SAVE A FEW MINUTES WHEN COOKING YOUR 
CARBS (G) es OMELET. 





FIBER (G) 5 


PROTEIN (G), 53 i : 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Whole €gg Avocado Toast 
à 


eo VEGETARIAN PREP TIME READY IN 
10 MINUTES 15 MINUTES 






Ingredients Directions: 


MAKES | SERVING TD 
1. In medium bowl, mash up avocado making it into a paste. Add 


2 slices regular ass bread the chopped tomato, paprika, minced garlic, lemon juice, and 
60g avocado salt & pepper, and mix. 

90g sliced tomato 2. Place the bread slices in the toaster. 

40g chopped onion 3. Heat a pan over medium-high heat. Spray with cooking spray for 


409 chopped tomato 1 second. Cook the egg whites in the pan. Remove from the pan 


and divide the cooked egg whites on the open-face toast. 
180g (34 cup) egg whites 
4. Remove the toast from the toaster and place on a plate. Divide 


Pee unica aie (On Saves: the avocado mash and place on both slices, adding sliced 


minced) tomato on top. 
1 tsp paprika 5. Serve as two open-face pieces of toast deliciousness. Serve with 
1 tsp lemon juice fresh-squeezed lemon and cracked pepper if desired. 


Salt & pepper (to taste) 


NOTE: ALTHOUGH AVOCADO AND WHOLE €GGS ARE A HIGH CALORIE-DENSE FOOD, IT 
IS IMPORTANT TO HAVE SOME FATS EVERY WEEK FOR YOUR HORMONES! 


NOTE 2: IF YOU CAN FIND FLAVORED EGG WHITES SUCH AS CHEDDAR AND CHIVE 
WHICH IS MY FAVORITE, USE THEM!! 


NOTE 3: TOP WITH LETTUCE IF YOU WANT TO EAT IT AS AN OPEN-FACE SANDWICH!! 
(THIS IS WHAT COACH GREG PERSONALLY DOES!!) 


TOTAU 
NUTRITION 


CALORIES 550 
FAT (G) el 
CARBS (G) 50 
FIBER (G) 10 


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CREPES 





toy 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


"No tella Berries N' Cream 
Crepe Explosion 


PREP TIME 


Ø VEGETARIAN 


Ingredients 


MAKES 2 CREPES (I 
SERVING) 


2 Crepini Egg White Wraps (or 
equivalent egg white wrap) 


FILLING: 


11g (% scoop) protein powder of 


choice 

2.5g (% tbsp) cocoa powder 

% packet (% tsp) sweetener 

60g (14 cup) 0% fat Greek yogurt 
45g (4 serving) blueberries 
TOPPINGS: 


3g (15 tbsp) powdered peanut butter 
(PB2) 


5g (1 tbsp) cocoa powder 
Water to desired thickness (^72 tbsp) 


6-7 (~75g) strawberries 


NUTRITION 
PER SERVING 





Directions 


1. 
2. 


10. 


READY IN 
20 MINUTES 


CLICK TO PURCHASE CREPINI 
EGG WHITE WRAPS 


In a bowl, make the filling by mixing the protein powder, cocoa, 


10 MINUTES 


Lay the crepes out flat. 


sweetener, and Greek yogurt until well mixed. 

Divide the filling up evenly to fill each crepe and spread on one 
quarter of the far side of each crepe. 

Once the filling is placed onto the crepes, cut up your choice of 
fruit, divide, and place on top of filling on each crepe. 

Take the end with the filling side and start rolling the crepes. Fold 
in both sides as you are rolling the crepe to secure the filling 
inside. 

Once all rolled, spray a frying pan with cooking spray and turn on 
medium heat. 

Set each rolled crepe on the pan and let cook until crepe starts to 
crisp then flip and crisp the other side. 

While crepes are cooking, heat the rest of the fruit in the 
microwave for around 20-30 seconds. 

Mix the peanut butter powder and cocoa powder with water to 
desired thickness. 

Once crepes are done, place them on a plate and top them with 
the heated fruit and the peanut-cocoa drizzle, ENJOY. 


CLICK TO PURCHASE PB2 
POWDERED PEANUT BUTTER 


MEDIUM BATCH - 4 CREPES 


Ingredients: 4 Crepini Egg White Wraps CALORIES 420 

FAT (G) 10 

Filling: 22g (74 scoop) protein powder, 5g (1 tbsp) cocoa powder, % packet (1 tsp) CARBS (G) 39 
sweetener, 80g (% cup) 0% fat Greek yogurt, 90g (% serving) blueberries FIBER (G) 9 


CALORIES 210 Toppings: 6g (1 tbsp) PB2, 5g (1 tbsp) cocoa powder, 1-1/2 tbsp water, 150g (v5 PROTEIN (G) 47 

serving) strawberries 
FAT (G) 5 

LARGE BATCH - 6 CREPES 

CARBS (G) I9 Ingredients: 6 Crepini Egg White Wraps CALORIES 625 

Filling: 33g (1 scoop) protein powder, 7.5g (1/2 tbsp) cocoa powder, % packet FAT (G) 15 

FIBER (G) 5 (11⁄2 tsp) sweetener, 125g (%2 cup) 0% fat Greek yogurt, 135g (% serving) CARBS: (G) BB 

blueberries FIBER (G) 14 

PROTEIN (G) PROTEIN (G) 70 

1 
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serving) strawberries 


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34 


Ingredients 


MAKES 2 CREPES 
(| SERVING) 


2 Crepini Egg White Wraps (or 


equivalent egg white wraps) 


FILLING: 


11g (% scoop) protein powder 


2.5g (⁄2 tbsp) cocoa powder 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


“No'tella Fruity 


Explosion Crepes 


READY IN 
20 MINUTES 


PREP TIME 
10 MINUTES 





Directions 


Water to desired thickness (~1 tbsp) 


% packet (2 tsp) sweetener 


3-4 strawberries (~40g) 


30g banana 


TOPPINGS: 


3g (15 tbsp) powdered peanut butter 


(PB2) 


2.5g (t5 tbsp) cocoa powder 
Water to desired thickness (^15 tbsp) 


3-4 strawberries (~40q) 





NUTRITION 
PER SERVING 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


PROTEIN (G) 


Prepared exclusively for Test order peter 


10. 


CLICK TO PURCHASE CREPINI 
EGG WHITE WRAPS 


In a bowl, make the filling by mixing the protein powder, cocoa, 


Lay the crepes out flat. 


sweetener, and water until well mixed. 

Divide the filling up evenly to fill each crepe and spread on one 
quarter of the far side of each crepe. 

Once the filling is placed onto the crepes, cut up your choice of 
fruit, divide, and place on top of filling on each crepe. 

Take the end with the filling side and start rolling the crepes. Fold 
in both sides as you are rolling the crepe to secure the filling 
inside. 

Once all rolled, spray a frying pan with cooking spray and turn on 
medium heat. 

Set each rolled crepe on the pan and let cook until crepe starts to 
crisp then flip and crisp the other side. 

While crepes are cooking, take the rest of the fruit and heat up in 
microwave for around 20-30 seconds. 

Mix the peanut butter powder and cocoa powder with water to 
desired thickness. 

Once crepes are done, place them on a plate and top them with 
the heated fruit and the peanut-cocoa drizzle, ENJOY. 


CLICK TO PURCHASE PBe 
POWDERED PEANUT BUTTER 


MEDIUM BATCH - 4 CREPES 


. E , CALORIES 360 
Ingredients: 4 Crepini Egg White Wraps. FAT (G) 10 

Filling: 22g (74) scoop protein powder, 5g (1 tbsp) cocoa powder, Water to desired CARBS (G) 35 
thickness (~2 tbsp), ⁄2 packet (1 tsp) sweetener, 6-8 strawberries (~80g), 60g banana FIBER (G) 8 


^ ing). 
(=a serving) PROTEIN (G) 34 


Toppings: 6g (1 tbsp) powdered peanut butter (PB2), 5g (1 tbsp) cocoa powder, Water 


to desired thickness (~1 tbsp), 6-8 strawberries (~80g) 


LARGE BATCH - 6 CREPES 


CALORIES 535 

Ingredients: 6 Crepini Egg White Wraps. FAT (G) Is 

Filling: 33g (1 scoop) protein powder, 7.5g (1/2 tbsp) cocoa powder, Water to desired CARBS (G) 52 
thickness (~3 tbsp) % packet (1 V^ tsp) sweetener, 9-12 strawberries (~120g), 90g FIBER (G) 12 


banana (~% serving). PROTEIN (G) 52 


Toppings: 9g (1/2 tbsp) powdered peanut butter (PB2), 7.5g (1 1⁄2 tbsp) cocoa powder, 


c» Copyright Coach Greg Inc. 2020 


ter to desired thickness (^1 Y? tbsp)..9-12 strawberries (^12 
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PANCAKES 









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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Apple Protein Pancakes 
à 


Ø VEGETARIAN XS GLUTEN-FREE PREP TIME READY IN 
10 MINUTES 20 MINUTES 


If you've ever wanted to combine the deliciousness of pancakes, apple pie, and GAINS, look no further than 
this extraordinary recipe for apple protein pancakes! 


Ingredients Directions 


MAKES 5 PANCAKES 1. Place the rolled oats in a Ninja blender (or whatever blender 


480g (2 cups) egg whites you own!) and pulse until it is a powdery consistency. 


65g (4 cup) rolled oats 2. Add the remaining ingredients into the blender, and blend 


on high for 30 seconds or until a uniform consistency is 
125g (V5 cup) 096 fat cottage cheese hieved 
achieved. 


450g (1 Ib l 
e ea 3. (OPTIONAL) Transfer blended mixture to an airtight 


175 tsp cinnamon container, and let sit in refrigerator for 4 hours. (Note: these 
5 packets (~3 tbsp) sweetener can be eaten right away, but it is preferable to let the batter 


EO IEEE thicken over a few hours). 


E M m 4. Heata griddle over low-medium heat. Spray griddle with 
cooking spray. Add mixture to griddle and let sit for 1-2 


minutes until edges appear cooked through. 


noc 5. Flip pancake with a spatula, and let sit for another 30-60 
60ml (4 tbsp) low-calorie syrup (20 seconds, depending on doneness. 
calories) 


6. Remove pancake from the griddle and serve on a plate with 


toppings of choice. 
CLICK TO PURCHASE GUAR 
vy) 
CLICK TO ORDER WALDEN 
FARMS SYRUP 


NUTRITION NUTRITION 
PER BATCH PER PANCAKE 


CALORIES 820 CALORIES 165 
FAT (G) 6 FAT (G) e 
CARBS (G) 127 CARBS (G) 25 
FIBER (G) el FIBER (G) 4 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Banana Chocolate Pancakes 


Ø VEGETARIAN x GLUTEN-FREE 





Ingredients 


MAKES 4 PANCAKES 


180g (% cup) egg whites 


220g ripe banana 


33g (1 scoop) chocolate protein 


powder (130 calories, 25g protein) 


65g (% cup) rolled oats 


15g (3 tbsp) cocoa powder 


1 tsp cinnamon 


Cooking spray 


TOP 


WITH: 


60m! (4 tbsp) low-calorie syrup (20 


calories) 


o 


PREP TIME 
10 MINUTES 






READY IN 
15 MINUTES 


Directions 
1. 


Place rolled oats into a blender, and blend on high until the oats 
are powdery. 

Add the remaining dry ingredients (protein powder, cinnamon, 
and cocoa powder) to the blender, and pulse until well-mixed. 
Add the liquid ingredients to the blender, and blend on medium 
until the batter is smooth. 

Heat a skillet over medium-high heat. Spray the pan with cooking 
spray, and add the batter to the pan to form a pancake. 

Allow to cook on one side for 2-4 minutes or until the edges start 
to appear cooked, and then flip. 

Remove from the pan and serve. Repeat until you've cooked as 
many pancakes as you want. (You may also store the extra batter 
and cook it later, or cook the extra pancakes now, and refrigerate 


until you are ready to eat them.) 


TASTY TIP: YOU CAN SUBSTITUTE ANY FLAVOURED EGG 
WHITES (SUCH AS FROM LIQUID MUSCLE) FOR REGULAR 
EGG WHITES, OR GO HALF AND HALF FOR EXTRA FLAVOUR. 
IT COMES IN VANILLA, STRAWBERRY, OR PINA COLADA 
FLAVORS. 





CLICK TO PURCHASE A NINJA 
BLENDER 
CLICK TO PURCHASE MUSCLE 
EGG 





NUTRITION 
PER BATCH 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


720 


106 


I5 


NUTRITION 
PER PANCAKE 


CALORIES 180 
FAT (G) e 
CARBS (G) 27 
FIBER (G) 4 


,PROTEIN (G) 58 . PROTEIN, (G) 15 
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38 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Banana Protein Pancakes 
& 


e VEGETARIAN PREP TIME READY IN 
10 MINUTES 15 MINUTES 


If you've ever wanted to combine the deliciousness of pancakes, bananas foster, and GAINS, look no 
further than this extraordinary recipe for banana protein pancakes. 


Ingredients Directions 


MAKES 5 PANCAKES 1. Blend all ingredients for 30 seconds or until a uniform 


480g (2 cups) egg whites consistency is achieved. 


2. (OPTIONAL) Transfer blended mixture to an airtight container, 
and let sit in refrigerator for 4 hours. (Note: these can be eaten 


330g ripe banana 


65g (% cup) rolled oats . E : 
right away, but it is preferable to let the batter thicken over a 
125g (% cup) 0% fat cottage cheese few hours). 


⁄ tbsp cinnamon 3. Heat a griddle over low-medium heat. Spray griddle with 


5 packets (3 tbsp) sweetener cooking spray. Add mixture to griddle and let sit for 1-2 minutes 


6g (2 tsp) guar gum until edges appear cooked through. 


4g (1 tsp) baking powder 4. Remove pancake from the griddle and serve on a plate with 


toppings of choice. 
1 tsp cinnamon 


Cooking spray 


CLICK TO PURCHASE A NINJA 
BLENDER 
RECOMMENDED TOPPINGS: 
, CLICK TO PURCHASE MUSCLE 


calories) 


NUTRITION NUTRITION 
PER BATCH PER PANCAKE 


CALORIES 890 CALORIES 180 
FAT (G) 5 FAT (G) I 
CARBS (G) 135 CARBS (G) 27 
FIBER (G) 16 FIBER (G) 3 


,PROTEIN (G) 75 . PROTEIN.(G) 15 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cheese & Chive Cauliflower 
Protein Pancakes 


Ø VEGETARIAN 






© 


PREP TIME READY IN 
15 MINUTES 30 MINUTES 


Ingredients Directions 


MAKES 6 PANCAKES 1. 


300g cauliflower 


2. 
90g (1 cup) rolled oats 
480g (2 cups) Cheddar and Chives 
fat-free egg whites or other 3. 
flavoured egg whites such as Garden 
Vegetable or Tex Mex 
33g (1 scoop) casein protein powder P 
(vanilla) 

6. 


3g (1 tsp) guar/xanthan gum 
2 packets (4 tsp) sweetener (to taste) 
Cooking spray 


Salt to taste 


Place the cauliflower in a blender and blend on high until it's 
shredded into cauliflower rice. 

Add the cauliflower rice, oats, Cheddar and Chive egg whites, 
guar/xanthan gum, sweetener and protein powder to a blender. 
Blend on medium to form a uniform mixture. 

Heat up a nonstick skillet with cooking spray over medium-high 
heat. 

Spray the skillet with cooking spray for one second. 

Drop the batter into the heated skillet and cook until the edges and 
bottom begin to brown. 

Flip and cook the other side until it is golden brown. 


CLICK TO PURCHASE A NINJA 
BLENDER 
CLICK TO PURCHASE GUAR 
GUM 


NOTE: IT IS BETTER TO MAKE IT A NIGHT BEFORE SO THAT THE MIXTURE IS THICKER 


YOU ALSO DON'T HAVE TO USE 


IN THE MORNING! 


CASEIN PROTEIN. IF USING WHEY PROTEIN AND NOT 


CASEIN IT WILL NOT BE THICK, BUT IT DOESN'T MATTER! 


NOTE 2: IF YOU CAN FIND FLAVORED EGG WHITES SUCH AS CHEDDAR AND CHIVE 


WHICH IS MY FAVORITE, US€ 


TH€M!! IF NOT. YOU CAN JUST US€ REGULAR €GaG 
WHITES. 


NUTRITION NUTRITION 
PER BATCH PER PANCAKE 


CALORIES 740 
FAT (G) 6 
CARBS (G) 75 
FIBER (G) 20 


CALORIES 125 
FAT (G) l 
CARBS (G) 13 
FIBER (G) 3 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Double Chocolate Chip 
Pancakes 


eo VEGETARIAN 


Ingredients 
MAKES 3 PANCAKES 
240g (1 cup) egg whites 
300g cauliflower 


15 serving fruit of choice (150g 
strawberries is Coach Greg's 


preference) 
45g (V5 cup) rolled oats 


33g (1 scoop) chocolate casein protein 


powder 

3 packets (2 tbsp) sweetener 

1.5g (^15 tsp) guar/xanthan gum 

2g (1 tsp) baking powder (optional) 
45g sugar-free chocolate chips 

5g (1 tbsp) cocoa powder 

30ml (2 tbsp) Walden Farms sugar-free 


chocolate syrup 


Cooking spray 


TOTAL 
NUTRITION 


CALORIES 
FAT (G) 
CARBS (G) 


FIBER (G) 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
20 MINUTES 30 MINUTES 
Directions 


1. 


Place the cauliflower in a blender and blend on high until it's 
shredded into small pieces (like cauliflower rice.) 


2. Add the oats, egg whites, protein powder, sweetener, guar 
or xanthan gum, baking powder (if used), cocoa powder and 
Walden Farms chocolate syrup into the blender. Blend on 
medium until the batter is smooth. 

3. Heat up a skillet and spray with cooking spray for 1 second. 
Then, pour the pancake batter in the pan on top of the fruit. 

4. Press the chocolate chips and fruit slices on top of the pancake. 

5. Flip when it's ready then cook for a few more minutes. 

6. Remove from the pan, serve and enjoy. 

NOTE: IT 1S BETTER TO MAKE IT A NIGHT BEFORE SO 


790 


el 


89 


23 


THAT THE MIXTURE IS THICKER IN THE MORNING! 


YOU CAN OPT TO USE THE BAKING POWDER FOR 
EXTRA THICKNESS (ESPECIALLY IF YOU USE WHEY 
PROTEIN RATHER THAN CASEIN.) IF YOU JUST USE 


CASEIN PROTEIN, YOU CAN GET AWAY WITHOUT THE 


BAKING POWDER. 


CLICK TO PURCHASE A NINJA 
BLENDER 


CLICK TO PURCHASE GUAR 
GUM 


PER PANCAKE 
CALORIES 265 
FAT (G) 7 
CARBS (G) 30 
FIBER (G) 8 





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41 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


French Toast 
Blueberry Pancakes 


Ø VEGETARIAN 


Ingredients 
MAKES 2 PANCAKES 
480g (2 cups) egg whites 


4 slices regular ass bread (up to 80 


calories per slice) 

4 packets (~3 tbsp) sweetener 
2 tsp cinnamon 

5g (1% tsp) guar/xanthan gum 
100g blueberries 

Cooking spray 

OPTIONAL TOPPINGS 


60m! (4 tbsp) low-calorie syrup (20 


calories) 


‘LITE’ VERSION 
SUBSTITUTIONS 


et 


instead of 4 (up to 240 
calories total) 


3 slices of regular ass bread 


© 


PREP TIME READY IN 
15 MINUTES 20 MINUTES 
Directions 


1. 


In a blender, add bread slices, egg whites, guar/xantham gum, 


sweetener, and cinnamon. 


Blend on high until mixture is uniform in consistency. Remove mix 
from the blender and add to a fridge-safe airtight container. 


(OPTIONAL): Let sit for 2-3 hours or more in the refrigerator. The 
longer you let the mixture rest, the better it binds. (Note: it can be 
cooked right away but it's better if it has time to sit). 


Heat a griddle over low-medium heat. Spray griddle with cooking 
spray. Add mixture to griddle and let sit for 1-2 minutes until 
edges appear cooked through. 


Add blueberries to the pancake in the griddle. 


Once edges start to brown and pancake appears to be visibly 
cooked about 75 of the way, flip the pancake in the griddle and let 


sit another 1-2 minutes. 


Remove pancake from the griddle and serve on a plate with low- 


calorie syrup or leftover blueberries. 


ENTIRE 


Pe DUM 
CALORIES 665 330 580 290 
FAT (G) 7 4 6 3 
CARBS (G) 8l 40 66 33 
FIBER (G) 9 4 8 4 
PROTEIN (G) 65 Be ee 31 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Pumpkin Apple Pancakes 


Ø VEGETARIAN x GLUTEN-FREE 


Ingredients 
MAKES 6 PANCAKES 
100g (~1 cup) rolled oats 
480g (2 cups) egg whites 
225g (1 cup) pumpkin purée 


250g Granny Smith apples, peeled 
and shredded 


4 packets (~3 tbsp) sweetener 
4g (1 tsp) baking soda 

1 tsp cinnamon (optional) 

3g (1 tsp) guar gum 

Cooking spray 

TOP WITH: 


60m! (4 tbsp) low-calorie syrup (20 


© 


PREP TIME READY IN 
15 MINUTE5 20 MINUTES 
Directions 


1. 


Put the oats in a blender, blend to make a flour-like consistency 


(optional). 
In a bowl, add the remaining dry ingredients. 


In a separate bowl, add pumpkin purée and egg whites, mix 


well. 


Combine dry ingredients and wet ingredients into a blender, 
blend for 5-10 seconds. 


Remove the batter from the blender and fold in shredded 
apples. 
Heat a skillet to medium-low heat. 


Spray the skillet with cooking spray for 1 second. Add the 
pancake mixture to the pan and let the pancakes get firm on 
one side before flipping. 


Enjoy! 


calories) 


TOTAL NUTRITION 
NUTRITION PER PANCAKE 


CALORIES 860 CALORIES 140 
FAT (G) 8 FAT (G) l 
CARBS (G) 126 CARBS (G) el 
FIBER (G) 29 FIBER (G) 5 


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c» Copyright Coach Greg Inc. 2020 43 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Quick & Easy Pancakes 
à 


Ø vecetarian YW GLUTEN-FREE PREP TIME READY IN 
15 MINUTES 20 MINUTES 
Ingredients Directions 
MAKES 2 PANCAKES 1. In a bowl, mix egg whites, casein protein, sweetener, 


240g (1 cup) regular or flavored Liquid and baking powder/guar gum with a fork until a uniform 


Muscle or Muscle Egg egg whites consistency is achieved. 
25g (34 scoop) casein protein 2. Heat a griddle over low-medium heat. Spray griddle with 


cooking spray. Add mixture to griddle and let sit for 1-2 


2 packets (4 tsp) sweetener 
x oe minutes until edges appear cooked through. 


^1g (14 tsp) guar gum ; : 
eae 3. Remove pancake from the griddle and serve on a plate with 





Cooking Spray toppings of choice. 
TOP WITH: 
NOTE: | LIKE MAKING THIS INTO 3 REALLY THIN 
60m! (4 tbsp) low-calorie syrup (20 PANCAKES. THIN LIKE CREPES. DO WHATEVER YOU 
WANT!! 
calories) 


CLICK HERE TO PURCHASE 
LIQUID MUSCLE 


CLICK TO PURCHASE MUSCLE 
EGG 


PER SERVING 
CALORIES 255 
FAT (G) l 
CARBS (G) 13 
FIBER (G) o 


PROTEIN (G) 
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W 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Strawberry Cheesecake 
Protein Pancakes 


© 


9 VEGETARIAN WH GLUTEN-FREE PREP TIME READY IN 
15 MINUTES 20 MINUTES 
Ingredients Directions 
MAKES 3 PANCAKES 1. Place the cauliflower in a blender and blend on high until it's 
480g (2 cups) egg whites shredded. 


400g cauliflower 2. Place the remaining ingredients in the blender except the serving 


of fruit, and blend until smooth. 
1 serving fruit of choice, sliced 


COUPE Ue EO 3. Heat a skillet over low-medium heat. Spray with cooking spray for 


(100 calories) 1 second, then pour mixture onto the pan. 


45a 06 cup} rolled eats 4. Place the fruit on top of the pancakes while they're cooking. 


O TOJI EREI 5. Flip once the bottom is golden brown or until desired doneness. 
ioy! 
cheesecake (or flavour of choice) Enjoy! 


protein powder 


3 packets (2 tbsp) sweetener to 


taste NOTE: CASEIN PROTEIN IS THICKER THAN WHEY 
PROTEIN. IF YOU USE CASEIN, YOU DON'T NEED 


1.5g (%2 tsp) guar gum/xanthan gum AS MUCH GUAR/XANTHAN GUM. 


CLICK TO PURCHASE GUAR 
GUM 





Cooking spray 


NUTRITION NUTRITION 
PER BATCH PER PANCAKE 


CALORIES 855 CALORIES ess 
FAT (G) 8 FAT (G) 3 
CARBS (G) 132 CARBS (G) 44 
FIBER (G) 40 FIBER (G) 13 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Vanilla Chocolate Chip 
Pancakes 


Ø VEGETARIAN x GLUTEN-FREE 


Ingredients 
MAKES 2@ PANCAKES 
240g (1 cup) egg whites 
300g cauliflower 

45g (% cup) rolled oats 


33g (1 scoop) vanilla casein protein 


powder 

3 packets (2 tbsp) sweetener 
1.5g (% tsp) guar or xanthan gum 
45g sugar-free chocolate chips 


Cooking spray 


TOTAL 
NUTRITION 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


© 


PREP TIME READY IN 
15 MINUTES 20 MINUTES 
Directions 


1. 


Place the cauliflower in a blender and blend on high until it's 
shredded into small pieces (like cauliflower rice). 


Add into the blender oats, protein powder, egg whites, guar/ 
xanthan gum, baking powder (if used) and sweetener. Blend until 


the mixture is well blended. 


Heat a nonstick skillet on low-medium heat. Spray the skillet with 


cooking spray for 1 second. Pour the mixture into the heated skillet. 


Add the sugar-free chocolate chips on the pancakes while in the 


pan. 


Flip the pancake when you feel like it and eat when ready (and don't 
forget to put the fork down)! 


MEAL-PREP TIP: MAKE THE BATTER THE 
NIGHT BEFORE AND STORE AWAY IN THE 


REFRIGERATOR. IT WILL GET SUPER THICCC 
THAT WAY! 








NUTRITION 
PER PANCAKE 


700 CALORIES 350 
19 FAT (G) 10 
77 CARBS (G) 39 
18 FIBER (G) 9 


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LOAVES 





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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Pumpkin Spice Loaf 
à 


PREP TIME READY IN 
20 MINUTES 1 HOUR 






D VEGETARIAN 


Ingredients Directions 

MAKES 5 SERVINGS 1. Preheat the oven to 350°F/177°C. 

225g (1 cup) pumpkin purée 2. Blend all ingredients together in a blender (except for the 

66g (2 scoops) cinnamon or vanilla chocolate chips.) 

protein powder 3. Fold the chocolate chips into the batter. 

20g (3 tbsp) oat flour 4. Spray a loaf pan with cooking spray for 1 second. Then, pour the 


25g (14 cup) almond flour batter into the loaf pan. 


6 packets (%4 cup) sweetener 5. Place in the oven and bake for 15-20 minutes, or until a toothpick 
comes out clean. 
3g (15 tsp) baking soda 


6. Let cool completely. Slice and serve. 
4 tsp cinnamon 


5g (1 tsp) vanilla extract 


NOTE: YOU CAN DOUBLE UP THE CHOCOLATE CHIPS TO 
15g sugar-free chocolate chips MAKE THE LOAF MORE GOOEY (BUT BE SURE TO RE- 
CALCULATE THE CALORIES!) 

(optional) 
YOU CAN ALSO ADD MORE CINNAMON IF YOU USE 
VANILLA PROTEIN POWDER AND WANT TO MAKE THE 
TASTE MORE CINNAMONY. 


TOTAL NUTRITION 
NUTRITION PER SERVING 


CALORIES 700 CALORIES 140 
FAT (G) 20 FAT (G) 5 
CARBS (G) 70 CARBS (G) 14 
FIBER (G) 18 FIBER (G) 4 
PROTEIN (G) 68 PROTEIN (G) 14 


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MUFFINS 
NL 


~ ` 
Cp 













ù » 
> aa E ` 


1 
Á S^ XI i 
m- Transaction: 007 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Apple Cinnamon Muffins 
à 


P ves DNA jov 
Ingredients Directions 


MAKES G MUFFING 1. Preheat the oven to 350°F/177°C. 


250g (1 cup) unsweetened applesauce 


2. In a bowl mix all the wet ingredients together. 

45ml l ilk 

P E E ER a) In a separate bowl mix all the dry ingredients (leave chopped 
10g (2 tsp) vanilla extract apples out until last). 
10g (2 tsp) apple cider vinegar 4. Once both are mixed, combine together and stir thoroughly 
65g (~⁄2 cup) oat flour until smooth. 
43g (~1% scoop) vanilla or cinnamon 5. Add in some (but not all) of the chopped apples and then fold 
protein powder into the mixture. 

12 packets (2 cup) sweetener 6. Scoop the muffin mixture into the silicone muffin mold until the 


- x : 
dcn well is 34 full. Add the remaining apples to the tops of the muffin 


molds. 
2.5g (15 tsp) baking powder 
7. Bake in the preheated oven for 18 minutes or until a toothpick 
foa QE comes out clean 
: ; E 
AP ATEEN nOr HR Ename 8. Let the muffins cool in the molds for a few minutes before 


rotein powder you can add more : . 
4 b y ) removing and serving. 


80g chopped apples 
NOTES: IF YOU USE VANILLA PROTEIN POWDER, YOU 
CAN ADD IN MORE CINNAMON. 
THIS IS A VEGAN RECIPE IF YOU USE VEGAN PROTEIN 
POWDER!! 
NUTRITION NUTRITION 
PER BATCH PER MUFFIN 
CALORIES 600 CALORIES 100 
FAT (G) 6 FAT (G) l 
CARBS (G) 89 CARBS (G) I5 
FIBER (G) le FIBER (G) e 
PROTEIN (G) 53 PROTEIN (G) 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Banana Chocolate Protein 


Ø VEGETARIAN 


Ingredients 
MAKES 8 MUFFINS 

220g banana 

125g (% cup) 0% fat Greek yogurt 
200g (~7/8 cup) egg whites 

90g (~% cup) self-rising flour 


132g (4 scoops) chocolate protein 
powder (520 calories, 100g protein) 


4g (1 tsp) baking soda 
5g (1 tsp) baking powder 


5g (1 tsp) vanilla extract 


Muffins 
& 


PREP TIME READY IN 
10 MINUTES 40 MINUTES 


Directions 


1. 


Preheat the oven to 350°F (177°C). Place liners in a muffin tin and 
spray them with cooking spray. 

In a bowl, mix all the dry ingredients together well. In a separate 
bowl or a stand mixer, whip together the rest of the ingredients 
until smooth. Add the dry ingredients to the wet ingredients and 
mix until incorporated. 

Fill the muffin liners about 34 of the way full with the batter. Bake 
the muffins in the oven for 20 minutes or until a toothpick comes 
out clean when you prick the muffins. 

Remove the muffins from the oven and allow to cool for 20 


minutes before serving. 


NUTRITION NUTRITION 
PER BATCH PER MUFFIN 


CALORIES 1250 CALORIES 155 
FAT (G) 13 FAT (G) 2 
CARBS (G) 147 CARBS (G) 19 
FIBER (G) I5 FIBER (G) e 


,PROTEIN (G) 149 . PROTEIN, (G) 19 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Blueberry Protein 
Muffins 


© 


Ø VEGETARIAN PREP TIME READY IN 
10 MINUTES 40 MINUTES 
Ingredients Directions 


l; 
2. 


MAKES IO MUFFINS 


250g (1 cup) unsweetened apple 


sauce 
175g (~% cup) 0% fat Greek yogurt 
60g (14 cup) egg whites 


66g (2 scoops) cinnamon or vanilla 


protein powder 
240g (2 cups) oat flour 


270g fresh blueberries 


5g (1 tsp) vanilla extract 7. 


6 packets (14 cup) sweetener 
6g (175 tsp) baking powder 
4g (15 tsp) baking soda 


NUTRITION 
PER BATCH 


CALORIES 1620 
FAT (G) 23 
CARBS (G) 240 
FIBER (G) 33 


gv os 


Preheat the oven to 163?C (325?F). 

Combine all wet ingredients into a bowl and mix until evenly 
distributed. 

In another bowl, combine all dry ingredients and mix. Then, 
combine the wet and dry ingredients in a bowl. 

Mix until you get a smooth consistency. Fold in blueberries. 
Spray a muffin tray with cooking spray, and pour the batter into 
the muffin trays. Be sure to leave approx % - V2 inch (~1 cm) of 
room for the muffins to rise in each tray. 

Bake for 15-20 minutes, or until a toothpick comes out clean 
(DON'T over bake or else they will be dry.) 

Let cool on a cooling rack and serve. 


NUTRITION 
PER MUFFIN 


CALORIES leo 
FAT (G) e 
CARBS (G) a4 
FIBER (G) 3 


,PROTEIN (G) 119 . PROTEIN, (G) le 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Carrot Apple Muffins 


© 


Ø VEGETARIAN P DS € ier Ms 
Ingredients Directions 


MAKES 10 MUFFINS 
190g (~1¥%2 cups) oat flour 
200g carrots, shredded 


100g (3 scoops) vanilla protein 


powder 
180g (% cup) egg whites 


185g (% cup) unsweetened 


applesauce 


100g (1 cup) crushed fresh Granny 
Smith apples 


10g (2 tsp) vanilla extract 
4g (1 tsp) baking soda 

1 tsp Kosher salt 

1 tsp cinnamon 

TO TASTE: 


10 packets (3 tbsp) sweetener 


NUTRITION 
PER BATCH 


1. 


Preheat the oven to 350°F (177°C). Line a muffin tin with cupcake 
liners and spray with cooking spray. 


In a large bowl, mix all the dry ingredients together thoroughly. In 
a separate bowl, mix all the rest of the ingredients together. 


Add the wet ingredients to the dry ingredient and mix well until 
everything is well incorporated. 


Fill the cupcake liners about 34 full of the batter. "I put % cup in 
each cupcake liner!" 


Bake in the oven for 20 minutes or until a toothpick comes out 
clean when you prick the cake with one. 


Remove from the oven and allow to cool down for at least 20 


minutes before serving. 


NUTRITION 
PER MUFFIN 


CALORIES 1535 CALORIES 155 
FAT (G) el FAT (G) e 
CARBS (G) 234 CARBS (G) 23 
FIBER (G) 61 FIBER (G) 6 
. PROTE (G) 131 x ROTEIN. (G) 

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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Banana Muffins 
& 


Ø VEGETARIAN PREP TIME READY IN 
15 MINUTES 45 MINUTES 
Ingredients Directions 


1. Preheat the oven to 350°F/177°C. Place liners in a muffin tin and 
spray them with cooking spray. 


MAKES IO MUFFINS 


100g (3 hocolate wh 
M DL In a bowl, mix all the dry ingredients together well. 


rotein powder . I 
i n 3. In a separate bowl or a stand mixer, whip together the rest of 


330g banana the ingredients until smooth. Add the dry ingredients to the wet 
180g (34 cup) egg whites ingredients and mix until well mixed. 
Fill the muffin liners about 34 of the way full with the batter. Bake 


125g (^15 cup) 096 fat Greek yogurt 
the muffins in the oven for 20 minutes or until a toothpick comes 


ou UPICGR QUE out clean when you prick the muffins. 


25g (5 tbsp) cocoa powder 5. Remove the muffins from the oven and allow to cool for 20 


75g sugar-free chocolate chips minutes before serving. 
180ml (34 cup) Stevia 

30m! (2 tbsp) hot water 

8g (2 tsp) baking powder 

Y2 tsp Kosher salt 


5g (1 tsp) vanilla extract 


NUTRITION NUTRITION 
PER BATCH PER MUFFIN 


CALORIES 1580 CALORIES leo 
FAT (G) 41 FAT (G) 4 
CARBS (G) 206 CARBS (G) el 
FIBER (G) 27 FIBER (G) 3 


,PROTEIN (G) 131 . PROTEIN, (G) 13 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Frosted Peanut Butter 
Banana Protein Muffins 


E 


Ø VEGETARIAN WH GLUTEN-FREE T M ea 
Ingredients Directions 


o cud R 1. Pre-heat the oven to 176°C (350°F). 


140g (~% cup) 0% fat Greek yogurt 
S s Blend all ingredients in a blender until there is a smooth batter. 


110g b 
p Senn 3. Add the mixture into a muffin pan or a regular baking pan. Be 


20g (-3 tbsp) powdered peanut sure to spray the pan with cooking spray before adding the batter. 
butter (PB2 

i 4. Bake at 176°C (350°F) for 20-25 minutes or until you can stick a 
60g (2 cup) oat flour toothpick into the muffin and the toothpick comes out clean. 
33g (1 scoop) protein powder 5. While the muffins are baking, prepare the frosting by mixing the 
5g (1 tsp) baking powder Greek yogurt and powdered peanut butter. 
FROSTING 6. Remove the muffins from the oven and let sit to cool completely 

to firm up. 


125g (% cup) 0% fat Greek yogurt 
7. Apply the frosting to each muffin if desired and serve. 


30g (5 tbsp) powdered peanut 
butter (PB2) 


NOTE: YOU CAN USE ANY PROTEIN POWDER 
HERE BUT YOUR BEST BET IS TO PICK 
A FLAVOR BASED ON HOW YOU WANT 
THE MUFFINS TO TASTE. IF YOU WANT A 
CHOCOLATE FLAVORED MUFFIN, THEN CHOOSE 


A CHOCOLATE PROTEIN POWDER. IF YOU WANT 
CLICK TO PURCHASE PBe 
POWDERED PEANUT BUTTER A CINNAMON-FLAVORED MUFFIN THEN CHOOSE 
eee a CINNAMON, ETC. 
NUTRITION NUTRITION 
PER BATCH PER SERVING 





CALORIES 815 CALORIES 205 
FAT (G) 13 FAT (G) 3 
CARBS (G) 95 CARBS (G) 24 
FIBER (G) 17 FIBER (G) 4 


i PROTEIN (G) 86 . PROTEIN (G) ee 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Pumpkin Protein Muffins 
à 


Ø vecetarian X GLUTEN-FREE s piod d 
Ingredients Directions 
ES ee eS 1. Preheat the oven to 350°F (177°C). Place cupcake liners in a 
165g (5 scoops) vanilla protein muffin tin and spray them with cooking spray. 
powder 2. In a large bowl, mix all the dry ingredients together well. In a 


32g (^4 cup) coconut flour separate bowl, mix all the rest of the ingredients together. Add 


64g erythritol or ~7 packets the wet ingredients to the dry ingredient and mix well until 


Cannes everything is incorporated. 


225g (1 cup) pumpkin purée 3. Fill the cupcake liners about % full of the batter. Bake in the oven 


for 20 minutes or until a toothpick comes out clean. 
120g (15 cup) egg whites 
5 ee 4. Remove from the oven and allow to cool down for at least 20 
ts UMPKIN ple spice : g 
RU E minutes before serving. 


20g (4 tsp) baking powder 
%2 tsp salt 


5g (1 tsp) vanilla extract 


TOTAL NUTRITION 
NUTRITION PER MUFFIN 


CALORIES 930 CALORIES 120 
FAT (G) 36 FAT (G) 5 
CARBS (G) 57 CARBS (G) 7 
FIBER (G) 16 FIBER (G) e 
PROTEIN (G) 146 PROTEIN (G) 18 


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BU ^ V, 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Strawberry Peach 
Protein Muffins 


Ø VeGeTARIAN WH GLUTEN-FREE PREP TIME READY IN 
20 MINUTES 1 HOUR 


Directions 


Ingredients 


MAKES 10 MUFFINS 
285g (1% cup) 0% fat Greek yogurt 


180g (% cup) egg whites 


30m! (2 tbsp) unsweetened almond milk 


45ml (3 tbsp) unsweetened applesauce 
2 packets (or 4 tsp) sweetener 

5g (1 tsp) vanilla extract 

160g (~1% cups) oat flour 

33g (1 scoop) vanilla whey protein 


powder 
2.5g (15 tsp) baking powder 
2g (15 tsp) baking soda 


40g fresh strawberries, slices 


1. 


Preheat the oven to 350°F (177°C). Place liners in a muffin 
tin and spray them with cooking spray. 


In a bowl, mix all the dry ingredients together well. In a 
separate bowl or a stand mixer, whip together the rest of 
the ingredients until smooth. Add the dry ingredients to 
the wet ingredients and mix until incorporated. Fold in the 
strawberries and peaches and mix gently with a spoon until 


mixed. 


Fill the muffin liners about 3⁄4 of the way full with the batter. 
Bake the muffins in the oven for 25 minutes or until a 
toothpick comes out clean when you prick the muffins. 


While the muffins are in the oven, place the frosting 
ingredients in a bowl and mix with a fork until well-blended. 


Remove the muffins from the oven and allow to cool for 15 
minutes before placing the icing on top and serving. 


40g fresh peaches, chopped 
FROSTING: 
30ml (2 tbsp) Swerve 0-Calorie Icing 

CLICK TO ORDER SWERVE 
8ml (⁄2 tbsp) unsweetened almond milk 


NUTRITION NUTRITION 
PER BATCH PER MUFFIN 


CALORIES 1010 CALORIES IOI 
FAT (G) 13 FAT (G) l 
CARBS (G) 135 CARBS (G) 14 
FIBER (G) 4 FIBER (G) Oo 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Sunshine Morning Muffins 


Ø VEGETARIAN x GLUTEN-FREE 


Ingredients 


MAKES 4 MUFFINS 


350g (~1¥2 cup) 0% fat Greek 
yogurt 


220g ripe banana (mashed) 


48g (Y2 cup) powdered peanut 
butter (PB2) 


150g (1% cup) oat flour 


66g (2 scoops) chocolate peanut 


butter protein powder 

8g (2 tsp) baking powder 
FROSTING: 

125g (~% cup) 0% fat Greek yogurt 


30g (5 tbsp) powdered peanut 
butter (PB2) 


NUTRITION 
PER BATCH 


1440 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
10 MINUTES 45 MINUTES 
Directions 


1. 


ae 
184 


29 


Preheat the oven to 350°F (177°C). Place liners in a muffin tin and 
spray them with cooking spray. 

In a bowl, mix all the dry ingredients together well. In a separate 
bowl or a stand mixer, whip together the rest of the ingredients 
until smooth. Add the dry ingredients to the wet ingredients and 


mix until well mixed. 


If you don't want to get a bicep pump from mixing the ingredients 
manually, you may use a blender. First, put all of the dry 
ingredients in the blender, and pulse on high until there is an 
even, powdery consistency. Then, add the wet ingredients and 
pulse on medium until the batter is smooth and consistent. 


Fill the muffin liners about 34 of the way full with the batter. Bake 
the muffins in the oven for 20-25 minutes or until a toothpick 
comes out clean when you prick the muffins. 

Remove the muffins from the oven and allow to cool for 20 
minutes before serving. 

OPTIONAL: If you wish to add frosting, simply mix the Greek 
yogurt with powdered peanut butter in a bowl, and then add a 
dollop to the top of each muffin. 


NUTRITION 
PER MUFFIN 


CALORIES 360 
FAT (G) 6 
CARBS (G) 46 
FIBER (G) 7 


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Unlike the saying "A moment on 
the lips, a lifetime on the hips," 
this is not going to be on your 
hips because it's low calorie- gg 
dense food! 





PC 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Delicious Quesadilla 


DIFFICULTY 
EASY 






e 


PREP TIME 
15 MINUTES 


READY IN 
20 MINUTES 


You can simply never go wrong with a quesadilla! Have it however the heck you want - with beef, chicken, 
turkey, or whatever. It doesn't matter! The point is, it's going to be delicious, and it's going to be friendly 
to your low calorie-dense lifestyle without having to sacrifice taste. 


Ingredients 


MAKES |I QUESADIULULA 


60g chicken breast, boneless and 


Directions 


1. 


Prep: grill chicken breast/ground turkey/ground beef/steak/etc. 
with salt & pepper to taste and set aside & refrigerate until you 
are ready to make your quesadilla. 


skinless OR 50g extra-lean ground 2. Pre-heat the oven to 375°F (190°C). You may also pre-heat a 
turkey OR 40g extra-lean ground toaster oven if you have that available in your kitchen. 
beef/steak (measured cooked) 3. Add aluminum foil to a baking sheet and spray with cooking 
e a or lse (70 spray. Lay one tortilla flat on the piece of aluminum foil. Spread 

; the veggies, cheese, and meat/poultry evenly on top of the 
calories per tortilla) 

tortilla. Add the 2nd tortilla on top, like a sandwich. 

es 4. For the light version, you will want to fold the tortilla, so make 


E calarice) sure the ingredients only take up half of the tortilla. 


Y2 serving veggies (peppers/ onions 5. Place the quesadilla in the oven or toaster oven for 5-10 minutes, 


/ jalapenos / mushrooms) or until it has reached desired warmth and doneness. 


40g (3 tbsp) of your favorite salsa 6. Remove the quesadilla from the oven/toaster oven and place on 


a plate. Slice like a pizza so you can easily eat it with your hands. 
30g (2 tbsp) fat-free sour cream P P y y y 


Serve with fat-free sour cream and salsa for dipping sauce. 
Salt & pepper to taste 


CLICK TO PURCHASE 
MISSION TORTILLAS 
NUTRITION 

PER SERVING DEC 


"Lite" Version (folded) 


Use 1 tortilla and fold it in half instead of stacking 2 tortillas, 4 
serving veggies (25 calories), 1 slice (or 19g shredded) fat-free 
cheese (30 calories), 2 tbsp of your favorite salsa, and 2 tbsp fat-free 
sour cream 


NUTRITION 
CHICKEN TURKEY PER SERVING BEEF CHICKEN TURKEY 


CALORIES 360 365 370 CALORIES 255 260 260 
FAT (G) 9 8 10 FAT (G) 6 5 7 
CARBS (G) 60 60 60 CARBS (G) 37 37 37 
FIBER (G) 35 35 35 FIBER (G) 20 20 20 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Grilled Spicy Peanut 
Chicken Satay Skewers 


DIFFICULTY 
MEDIUM 






© 


PREP TIME READY IN 
15 MINUTES 30 MINUTES 


Chicken satays with peanut sauce are a very common dish in Thailand that have made their way around to appetizer 
plates around the world! Make sure you have skewers handy to cook this delicious chicken recipe with peanut flavor. | 
know | advertise that my lifestyle has no chicken and broccoli, but this recipe is different because it's mouth-watering. 
Chicken can be mouth-watering when you incorporate spicy and peanut flavors. You will be able to enjoy this recipe 


with yourself as well as with guests. 


Ingredients Directions 


1. 


MAKES 6 SERVINGS 


670g (24 oz) raw, boneless and 
skinless chicken breast, cut in 


5cm/2” chunks 
375g carrots, shredded 
100g green onion, chopped 


20g fresh cilantro, chopped 
(optional) 


90g (% cup) chili paste 
84g (~7/8 cup) peanut butter 


powder 4. 


240ml (1 cup) light soy sauce 


You will need skewers for this recipe. If you are using wooden 
skewers, make sure to soak them in water for 10 minutes before 
placing the chicken on them. 

Place two or three chicken chunks on each of the skewers until 
the chicken is used up. Heat the grill to medium high and 

cook the chicken on the skewers till fully cooked or the internal 
temperature of the chicken is 165°F/74°C. Remove from the grill 
and allow to rest for a few minutes. 

In a small bowl, mix the soy sauce, peanut butter powder and 
chili paste together well. Take the cooked chicken skewers and 
coat them in the sauce mixture by either brushing them with it or 
rolling them in the sauce to coat them completely. 

Transfer the sauced chicken skewers to a plate and sprinkle with 
the shredded carrots, cilantro and green onions. One entire batch 
makes 6 small portions. Serve and enjoy! 


NOTE: THE CALORIES IN THIS RECIPE ARE OVER-ESTIMATES. THE NUTRITION 
ASSUMES YOU WILL EAT ALL OF THE DIPPING SAUCE, WHICH YOU PROBABLY 


WON'T!! 


NUTRITION NUTRITION 
PER BATCH PE€R SE€RVING 


CALORIES 1425 CALORIES 235 
FAT (G) 20 FAT (G) 3 
CARBS (G) IOI CARBS (G) 17 
FIBER (G) 29 FIBER (G) 5 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Protein "Chips and 


Guacamole’ 
& 


Ø VEGETARIAN PREP TIME READY IN 
5 MINUTES 5 MINUTES 


Like dining at Mexican restaurants with the unlimited salsa, chips, and guacamole, but also like your gains? 
Look no further than this modified version of chips and guacamole! 


Ingredients Directions 


MAKES | SERVING 1. Slice an avocado into cubes. Dice tomatos, onions, and jalapenos. 


MEISE UE Pro eTU Etre Selon Place all in one bowl and mash with a spoon or a pestel. Add 


protein flatbread of choice (110 lime, salt and pepper to taste. 


calories) 2. Place Flatout ProteinUP wrap on a baking sheet. Slice wrap into 
E NASD tortilla chip-sized squares. Put in toaster oven for 3 minutes until 
tomato, 25g onions, 25g jalapenos the pieces are crispy like tortilla chips. 


1 tbsp fresh lime juice 3. Serve together as an appetizer or as a delicious healthy snack. 


Salt and pepper 


CLICK TO PURCHASE FLATOUT 
PROTEINUP FLATBREAD 


NUTRITION 
PER SERVING 


CALORIES alo 
FAT (G) lI 
CARBS (G) 28 
FIBER (G) 8 
PROTEIN (G) le 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Smoked Salmon Pinwheels 


DIFFICULTY 
EASY 


© 


PREP TIME READY IN 
5 MINUTES 10 MINUTES 


Coach Greg: "I normally do not like fish in a wrap, but | actually love these! And they help me get in my 
healthy omega-3 fats from the salmon. | don't even like sushi in a restaurant and | like these!! So if you think 
you don't like fish, give this a try and see for yourself. | also mix up my tortillas based on whether or not I'm 
in the mood for a high- or low-calorie experience. 


Ingredients Directions 


1. 


MAKES |I| SERVING 
60g (~2 oz) cold smoked salmon 


1 low-carb tortilla wrap (Mission 


Carb Balance Tortilla, 70 calories) 2, 


50g frozen spinach, thawed and 
drained 


30g red onion, shaved 3. 
10g capers 

15g low-fat cream cheese (35 4. 
calories) 

7 tsp black pepper 


Lay the tortilla wrap out flat and spread the cream cheese around 
to cover it. Next, cover the whole tortilla with the strips of smoked 
salmon. Sprinkle the black pepper, capers and dill on the smoked 
salmon evenly. 

Spread the shredded spinach and the onions out on top of 
everything evenly so it is covered with the ingredients. Start at the 
bottom of the tortilla and roll it up tightly all the way. 

Use a knife to cut the burrito rollup in sections about 2 inches (5 
centimeters) thick. Each section should look like a pinwheel from 
the side if you rolled it correctly. 

Transfer the pinwheels to a plate, serve and enjoy! 


Optional: 
, CLICK TO PURCHASE MISSION 
2 tsp fresh dill, chopped CARB BALANCE TORTILLA 


NUTRITION 
PER SERVING 


CALORIES 200 
FAT (G) 8 
CARBS (G) 18 
FIBER (G) 10 


NOTE: THE CALORIES IN SMOKED SALMON WILL 
VARY DEPENDING ON THE FAT CONTENT. COACH 
GREG EATS SMOKED SALMON BECAUSE ITIS A 
SOURCE OF HEALTHY FATS. MAKE SURE TO CHECK 
THE LABELS. 6 OF THESE IS A WHOLE MEAL FOR 
COACH GREG. 


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— TACOS, WRAPS & — 
SANDWICHES 





TACOS, WRAPS & 
SANDWICHES 





HOT SANDW 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cheesy Grilled €gg White 
French Toast Sandwich 


Ø VEGETARIAN 


© 


PREP TIME 
5 MINUTES 


READY IN 
10 MINUTES 


Who doesn't love French Toast? And who doesn't love grilled cheese and egg 
sandwiches? Well, | decided to combine these two American classic breakfast recipes and 
make them into an explosion of anabolic deliciousness. Once you try this recipe, it will 
become part of your every day meal rotation. And that's a guarantee! 


Ingredients 
MAKES | SANDWICH 
480g (2 cups) egg whites 


2 slices regular ass bread (160 


calories) 


2 slices fat-free cheese OR 38g fat- 


free shredded cheese (60 calories) 
Salt & pepper to taste 

Cooking spray 

Optional: 

45g (3 tbsp) sugar-free ketchup (add 


30 calories) OR condiment of choice 


CLICK HERE TO 
PURCHASE FAT-FREE 
CHEESE 


Directions 


i: 


Heat a non-stick pan over medium/low heat. Spray with cooking 


spray for one second. 

Pour egg mixture on pan. 

Place bread slices on the pan for 15 seconds then flip. 

Cook for a few minutes until the egg mixture is cooked. You can 


cover the pan to cook evenly or flip egg whites while cooking until 


desired readiness. 


Fold the egg mixture onto the bread slices and place a slice of 


cheese on top of each slice (add salt & pepper if desired) 


Place bread slices on top of each other, allowing the cheese to 


melt inside the sandwich. 


Turn off the heat, and place the sandwich onto a plate. Eat 
immediately with a fork with no sugar-added ketchup if desired. 
THIS IS ONE SITUATION WHERE YOU NEED TO PICK THE FORK 
UP!! 





PER SERVING 
CALORIES 480 
FAT (G) 3 
CARBS (G) 40 
FIBER (G) 2 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Triple-Stack Grilled 


Egg & Cheese French Toast 
© 


Ø VEGETARIAN PREP TIME READY IN 
5 MINUTES 10 MINUTES 
Ingredients Directions 
MAKES | SANDWICH 1. Whisk the eggs and egg whites in a bowl until the mixture is 
fluffy. 


375g (1¥2 cups) egg whites 


2 whole eggs 2. Heat a non-stick pan over medium/low heat. Spray with cooking 


i spray for one second. 
3 slices regular ass bread (240 


3. Pour egg mixture on pan. 


calories) 
3 slices (or 57g shredded) fat-free 4. Place bread slices on the pan for 15 seconds then flip. 
cheese (60 calories) 5. Cook for a few minutes until the egg mixture is cooked. 


Salt & pepper to taste Flip again and cook until the egg is cooked. Then, fold any 


remaining egg mixture onto the bread slices, and place cheese 

Cooking spray . 

on top of each slice of bread. 

ional: : . : 

Sou 6. Place the triple-stack sandwich onto a plate and eat with a fork 
45g (3 tbsp) sugar-free ketchup (add and knife, and any condiments you desire. 


30 calories) OR condiment of choice 


CLICK HERE TO 


PURCHASE FAT-FREE 
CHEESE 








NUTRITION 
PER SERVING 


CALORIES 670 
FAT (G) Il 
CARBS (G) 57 
FIBER (G) e 


PROTEIN (G), 75 i : 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Grilled Cheese Sandwich on 
Protein Bread 


PREP TIME READY IN 
Ø VEGETARIAN 5 MINUTES 10 MINUTES 





If you grew up eating grilled cheese sandwiches like most of us, you will love this modified version that will 
help to support your gains! With substitutions of fat-free cheese, low fat butter, and protein bread instead 

of full-fat cheese, full-fat butter, and normal bread, you will be able to enjoy that same delicious taste with 

more protein and less calories. 


Ingredients Directions 


MAKES | SANDWICH 1. Heat a griddle over low heat, and add low-calorie butter to pan. 


2 slices ICON Meals protein bread 2. Add 2 slices of bread to the pan and add cheese on top. 


or high-protein bread of choice (140 — 3 Eat as a closed sandwich or as two open face sides, whichever 


calories per slice) you prefer. 


2 slices OR 38g shredded fat-free 
cheese (60 calories) 
9g Becel 50% less fat butter 
NOTE: | LITERALLY USE WHITE BREAD. YOU 
DON'T NEED SOME FANCY EXPENSIVE BREAD 


THAT HAS SLIGHTLY "BETTER" CALORIES/ 
MACROS! (BUT YOU CAN IF YOU WANT TO!) 


CLICK HERE TO PURCHASE 
ICON MEALS PROTEIN BREAD 








CALORIES 250 
NUTRITION @ REGULAR ASS BREAD VERSION n : 
ghz ACABA 2 slices regular ass bread (instead of ICON ee a? 34 


Meals protein bread) ee x : G) id 
CALORIES 365 
FAT (G) 14 
CARBS (G) 34 
FIBER (G) e 
PROTEIN (G) 38 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Ham & Cheese Sandwich on 
Protein Bread 


DIFFICULTY PREP TIME READY IN 
MEDIUM 5 MINUTES 10 MINUTES 





Ingredients Directions 


MAKES | SANDWICH 1. Heat a griddle over low heat, and add low-calorie butter to pan. 
2 slices ICON Meals protein bread 2. Add 2 slices of bread to the pan and add ham and cheese on top. 


or high-protein bread of choice (140 — 3 Eat as a closed sandwich or as two open face sides, whichever 


calories per slice) you prefer, 


2 slices OR 38g shredded fat-free 


cheese (60 calories) 
9g Becel 50% less fat butter 


2 thin slices of ham (40 calories) 


CLICK HERE TO PURCHASE 
ICON MEALS PROTEIN BREAD 


CLICK HERE TO PURCHASE 
LOW-CALORIE BUTTER 


CLICK HERE TO PURCHASE 
FAT-FREE CHEESE 


CALORIES 290 
g) REGULAR ASS BREAD VERSION 


FAT (G) 6 

NUTRITION 2 slices regular ass bread (instead of ICON CARBS? CG) 3.4 

PER SERVING ] FIBER (G) 2 
Meals protein bread) 


PROTEIN (G) 24 


CALORIES 405 
FAT (G) 14 
CARBS (G) 34 
FIBER (G) 4 
PROTEIN (G) 48 


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W 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Sloppy Greg Sandwich 


DIFFICULTY 
MEDIUM 


Ingredients 


MAKES 4 SERVINGS 


450g (16 oz) extra lean ground turkey 


or extra lean meat of choice (measured 


raw) 


8 slices regular ass bread/bun 


© 


PREP TIME READY IN 
10 MINUTES 25 MINUTES 
Directions 


1. 


Heat a pan to medium heat. Cook the turkey meat until it 
fully cooks through. Remove from the pan and drain in a 
colander/strainer. 

Add in the onions, garlic, mushrooms and pepper. Cook and 
stir for 5 minutes or until thoroughly mixed with the meat. 


3. Add in the Sloppy Joe Seasoning and the tomato sauce. Mix 


pa ERE Oe eonna with a spoon and reduce heat to low. 


1 jar/can 650-680ml of tomato sauce 4. Place one serving (two slices of bread...toasted if you like it 


6g (2 tsp) guar/xanthan gum crispy!) on a plate and spread 34 cup (180ml) of the Sloppy 


Greg mixture on top of bread. 
2 servings (200 calories) Veggies of 9 P 


Chemo netics: 5. Optional: Add a fat-free cheese slice on top of the Sloppy 


Greg sandwich (adds 30 calories per serving). 
250g red/yellow/orange bell pepper 


225g mushrooms 


NOTE I: Il USE "CLUB HOUSE” SLOPPY JOE 
SEASONING. IF YOU DON'T HAVE SLOPPY JOE 
SEASONING, YOU CAN USE PAPRIKA, CHILI 
PEPPER, & GARLIC. 


250g onion 
2 tsp garlic (4 garlic cloves) 


NOTE 2: THE CALORIES MAY VARY DEPENDING ON 


HOW LEAN THE MEAT IS. CHOOSE THE LEANEST 
CLICK HERE TO PURCHASE 
SLOPPY JOE SEASONING 


MEAT YOU CAN FIND! 
TOTAL NUTRITION 
NUTRITION PE€R SE€RVING 


CALORIES 1800 CALORIES 450 

FAT (G) 36 FAT (G) 9 

CARBS (G) 226 CARBS (G) 57 

FIBER (G) 39 FIBER (G) 10 
OTEIN (G) PROTEIN 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Veggie Sloppy Greg 


Sandwich 
& 


Ø VEGAN PREP TIME READY IN 
15 MINUTES 25 MINUTES 






Ingredients Directions 
MAKES 4 SERVINGS 1. Heat a pan to medium heat. Lightly spray with cooking spray. 
454g (16 oz) ground veggie meat Warm the veggie meat in the pan until it is thawed. 
(Gardein or Yves) (495 calories) 2. Add in the onions, garlic, mushrooms and pepper 
3. Cook and stir for 5 minutes or until thoroughly mixed with the 


8 slices regular ass bread 
, meat 
I packete! Sloppy Jee e2soning Add tomato sauce, ketchup and tomato paste. 


150g (5 oz) can of tomato paste Add Sloppy Joe Seasoning mix and reduce heat to low. 


125g (!4 cup) no sugar-added Let simmer for 10 minutes 


oo Ge 


ketchup Place two slices of bread on a plate and spread % cup (180ml) of 


DEG: fecup)ol tomatoes the Sloppy Greg mixture on top of the bread. 


2 servings (200 calories) Veggies of NOTE: THIS IS A LARGE PORTION THAT YOU CAN EAT 

Choe OR Ghat use: FOR DAYS! THIS STORES WELL IN THE REFRIGERATOR. 
WHEN YOU'RE READY TO EAT, TAKE OUT A PORTION, 

PLACE IN A BOWL, AND HEAT IT UP. SERVE ON A SLICE 


250g red/yellow/orange bell pepper OF REGULAR ASS BREAD FOR A SINGLE PORTION. 
225g mushrooms NOTE 2: COACH GREG USES "CLUB HOUSE” SLOPPY 
JOE SEASONING. IF YOU DON'T HAVE SLOPPY JOE 
250g onion SEASONING, YOU CAN USE PAPRIKA, CHILI PEPPER, & 
GARLIC. 


CLICK HERE TO PURCHASE 
SLOPPY JOE SEASONING 

CLICK HERE TO PURCHASE 
GROUND VEGGIE MEAT 


TOTAL NUTRITION 
NUTRITION PER SERVING 


CALORIES 1675 CALORIES 420 
FAT (G) ae FAT (G) 5 
CARBS (G) 23l CARBS (G) 58 
FIBER (G) 40 FIBER (G) 10 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Vegan Meatball Sandwich on 


Protein Bread 
& 


LTY 
Ø ECAN READY IN DIFFICU 
10 MINUTES EASY 






Ingredients Directions 
MAKES I SANDWICH 1. Heat up the meatballs in the microwave according to 
2 slices ICON Meals protein bread or high- the directions on the package. 
protein bread of choice (140 calories per 2. Toast the bread slices in a toaster oven or toaster. 
slice) 3. Build the sandwich with the meatballs, lettuce, tomato 
4 veggie meatballs (up to 120 calories) & onion (or veggies of choice). Top with low-calorie 
Vegetables of choice (15 calories) condiments such as mustard, horseradish, or sugar-free 
ketchup according to your taste preferences. 
Recommended to top with lettuce, tomato, 
& onion 
Condiments of choice (examples: mustard, 
horseradish, sugar-free ketchup) 
NUTRITION 
PER SERVING 
CALORIES 430 E e e 
a REGULAR ASS BREAD VERSION FAT (G) 7 
$ . CARBS (G) 43 
FAT (G) I5 2 slices regular ass bread of choice FIBER (G) 6 
PROTEIN (G) el 
CARBS (G) 43 
FIBER (G) 8 
PROTEIN (G) 45 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Veggie Pigs ina 
Blanket (Hot Dog) 
© 


DIFFICULTY 
9 VEGETARIAN READY IN 
10 MINUTES EASY 






Ingredients Directions 


MAKES | HOT DOG 1. Toast the bread slices in a toaster oven or toaster. 


1% weiners of veggie tofu dogs (70 2. Lay the bread slices flat and spread mayonnaise. Optionally add 
calories) additional low-calorie condiments such as mustard or horseradish 


eee Eee OD according to your taste preferences. 


calories) 3. Build the sandwich with the remaining ingredients. Slice in half 


1 tbsp yellow mustard and serve. 


1 tbsp ketchu 
P P NOTE: |I EAT 3-4 OF THESE AS A MEAL!! 


I ALSO LIKE TO ADD A SLICE OF MELTED FAT- 
FREE CHEESE ON TOP TO MAKE IT MORE 
DELICIOUS THAN LAST TIME! 


CLICK TO PURCHASE YVES 


VEGGIE TOFU DOGS 








NUTRITION CHEESY VERSION E és 
al SIE ACER o Add 1 slice (or 19g shredded) fat-free cheese CARBS (G) 24 


(30 calories) SRUTEIN (UN is 
CALORIES 170 
FAT (G) 3 
CARBS (G) 23 
FIBER (G) I 
PROTEIN (G) 14 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chicken/Tuna, Lettuce & 


Tomato on Protein Bread 
& 


DIFFICUULTY PREP TIME READY IN 
EASY 3 MINUTES 5 MINUTES 






Directions 


1. Place the bread in the toaster until cooked to a light golden 


Ingredients 


MAKES | SANDWICH 
brown. 


2 slices ICON Meals protein bread 


2. Lay the toast flat on a plate and spread the mayonnaise on the 
or high-protein bread of choice (140 y P P y 


à . bread. 
calories per slice) 


. f 3. Place the chicken or tuna on top of the bread, and then lettuce 
Sliced tomato (up to 20 calories) 
and tomato. 


Lettuce (up to 10 calories) . ] 
4. Top with the 2nd layer of bread. Serve and enjoy. 


4 thin slices of chicken OR % can of 


water-packed tuna (65 calories) NOTE: PROTEIN BREAD IS NOT NECESSARY! YOU CAN 
JUST USE REGULAR ASS BREAD. YOU DON'T NEED 
14g (1 tbsp) light mayonnaise (up to THE PROTEIN BREAD... THERE'S ALREADY PLENTY OF 
PROTEIN IN THE CHICKEN/TUNA! 
30 calories) 


USE HIGH PROTEIN BREAD IF YOU REQUIRE A LOT OF 
PROTEIN IN YOUR DIET. IF NOT, FEEL FREE TO CHOOSE 
REGULAR ASS BREAD. 


CLICK HERE TO PURCHASE 
ICON MEALS PROTEIN BREAD 


NUTRITION Gi REGULAR ASS BREAD VERSION Bru v NIS 
PER SERVING 
Use 2 slices of regular ass bread instead of CARBS (G) 38 


protein bread FIBER (G) 7 
CALORIES 445 PROTEIN (ëj: 3 
FAT (G) 12 
CARBS (G) 38 
FIBER (G) 5 
PROTEIN (G) 43 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Powdered Peanut Butter and Jam 
Sandwich on Protein Bread 


© 


Ø VEGETARIAN READY IN DIFFICULTY 
5 MINUTES EASY 


If you grew up eating peanut butter & jelly sandwiches like most of us, you will love this modified version 
that will help to support your gains! With substitutions of powdered peanut butter and protein bread 
instead of full-fat peanut butter and normal bread, you will be able to eat a higher volume of food every 
day while adhering to your diet. 


Ingredients Directions 

MAKES I SANDWICH 1. Toast bread slices in the toaster until they have a light brown crisp. 
2 slices ICON Meals protein bread 2. Mix powdered peanut butter in a bowl with 1 tbsp water (or more 
or high-protein bread of choice (140 or less depending on desired thickness), and stir until an even 
calories per slice) consistency is achieved. 


20g (~2 tbsp) low-calorie jam (up to 3. Spread powdered peanut butter mixture on the bread slices. Then 
40 calories) add low-calorie jam. Eat as a closed sandwich or as two open face 


18g (3 tbsp) powdered peanut sides, whichever you prefer. Enjoy! 
butter (PB2) 


15ml (1 tbsp) water 


NUTRITION 
PER SERVING 


CALORIES 390 
CALORIES ess 
FAT (G) T @ REGULAR ASS BREAD VERSION E : 
2 slices regular ass bread of choice CARBS (G) 48 
CARBS (G) 48 FIBER (G) 6 
PROTEIN (G) 13 
FIBER (G) 8 
PROTEIN (G) 37 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Powdered Peanut Butter & 
Banana on Protein Bread 
& 


Ø VEGETARIAN READY IN DIFFICULTY 
3 MINUTES EASY 


If you grew up eating peanut butter sandwiches like most of us, you will love this modified version that 
will help to support your gains! With substitutions of powdered peanut butter and protein bread instead 
of full-fat peanut butter and normal bread, you will be able to eat a higher volume of food every day while 
adhering to your diet. 


Ingredients Directions 

MAKES | SANDWICH 1. Toast bread slices in the toaster until it has a light brown crisp. 

2 slices ICON Meals protein bread 2. Mix powdered peanut butter in a bowl with 1 tbsp water (or more 
or high-protein bread of choice (140 or less depending on desired thickness), and stir until an even 
calories per slice) consistency is achieved. 

110g banana 3. Spread the peanutty mixture on the bread slices. Then add sliced 


IDEE A banana. Eat as a closed sandwich or as two open face sides, 


UE whichever you prefer. Enjoy! 


1 tbsp water 


NUTRITION 
PE€R SE€RVING 


CALORIES 425 
CALORIES 295 
FAT (G) 12 REGULAR ASS BREAD VERSION FAT (G) 4 
. A CARBS (G) el 
2 slices regular ass bread of choice FIBER (G) 7 
CARBS (G) el PROTEIN (G) 13 
FIBER (G) 9 
PROTEIN (G) 37 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Veggie Bologna Sandwich 


ØP VEGETARIAN 


Ingredients 

MAKES |I SANDWICH 

2 slices regular ass bread (160 calories) 
4 slices veggie bologna (80 calories) 


1 fat-free cheese slice or 19g shredded 


fat-free cheese (30 calories) 
Vegetables of choice (15 calories) 


Recommended to top with lettuce, 


tomato, & onion 
Condiments of choice (30 calories) 


Mustard, horseradish, sugar-free ketchup, 


light mayonnaise, etc. 









CLICK TO PURCHASE 
MEATLESS VEGGIE BOLOGNA 
SLICES 


NUTRITION 
PER SERVING 


CALORIES 325 
FAT (G) 8 
CARBS (G) 39 
FIBER (G) 5 
PROTEIN (G) 23 


c» Copyright Coach Greg Inc. 2020 






© 


READY IN DIFFICULTY 
10 MINUTES EASY 


Directions 


1. Toast the bread slices in a toaster oven or toaster. 


2. Lay the bread slices flat and spread mayonnaise. 
Optionally add additional low-calorie condiments such 
as mustard or horseradish according to your taste 
preferences. 


3. Build the sandwich with the remaining ingredients. Slice 
in half and serve. 


NOTE: THERE ARE NO RULES IN THIS KITCHEN! 
YOU CAN USE HIGHER FAT CHEESE OR 
MAYONNAISE. YOU CAN USE FAT-FREE CHEESE 
OR FAT-FREE MAYONNAISE. USE WHATEVER 
IS AVAILABLE TO YOU! JUST KNOW THAT THE 
CALORIES OF THESE RECIPES WILL VARY BASED 
ON THE INGREDIENTS YOU CHOOSE. 


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WRAPS 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


General Chicken / Beef / €gg Whites / 
Turkey Wrap Variations 


For all wraps, add 1/4 serving (up to 25 calories' worth) of veggies. These veggies can be whatever you want, it 
doesn't matter! Coach Greg personally prefers some combination of cucumber, spinach, mushrooms, and onions. 
Remember, the more high volume, low calorie-dense the vegetables, the fuller you will feel after eating the wrap. 
Make it BIG so it makes you feel satiated. Don't choose avocado and full-fat peanut butter -- they're too calorically 
dense! 


Use a big piece of ROMAINE LETTUCE as a barrier so that your wraps stay together when you load it up with 
ingredients. 


Another tip is to add a few dashes of flavor for each wrap for extra deliciousness. The calories and macros in all of 
the wraps assume that you've added 1 tbsp of condiments (mustard, salsa, BBO sauce, etc.), 1 tbsp soy bacon 
bits, and /2 tsp seasoning of choice. 


INGREDIENTS CALORIES | FAT (G) So jc ms 


Chicken or Turkey on Joseph's Lavash Wrap (Light Version) 
1 Joseph'5 Flax, Oat Bran & Whole Wheat Lavash (145 calories) 
100g chicken breast (cooked) (130 calories) 
1^ serving veggies of choice (25 calories) 350 5.8 
15g (1 tbsp) light dressing OR 1 slice (or 199 shredded) fat-free cheese (30 calories) 
Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
20 


Chicken or Turkey on Joseph's Lavash Wrap 

1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 

100g chicken breast (cooked) (130 calories) 

4 serving veggies of choice (25 calories) 

15g (1 tbsp) light dressing (30 calories) 

1 slice (or 19g shredded) fat-free cheese (30 calories) 

5g (2 tsp) of Omega-6 crunch shelled flax OR 7g (2 tsp) soy bacon bits (30 calories) 

Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBO sauce, hot sauce, etc. 


Guy's BBO sauce, hot sauce, etc. 


€xtra-Lean Deli Meat on Joseph's Lavash Wrap 

1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 

90-110g (~5 slices) extra-lean deli meat of choice (ham, chicken, and turkey are the 
best choices) (100 calories) 

Y4 serving veggies of choice (25 calories) 

15g (1 tbsp) light dressing (30 calories) 

1 slice (or 19g shredded) fat-free cheese (30 calories) 

5g (2 tsp) of Omega-6 crunch shelled flax OR 7g (2 tsp) soy bacon bits (30 calories) 

Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 


31 
Guy's BBQ sauce, hot sauce, etc. 
Greg's Diet Wrap: €xtra-Lean Deli Meat on Joseph's Lavash Wrap 
1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 
90-110g (~5 slices) extra-lean deli meat of choice (ham, chicken, and turkey are the 
best choices) (100 calories) 
Y4 serving veggies of choice (25 calories) 3 5-8 31 
15g (1 tbsp) light dressing OR 1 slice (or 199 shredded) fat-free cheese (30 calories) 
Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBO sauce, hot sauce, etc. 


OAT BRAN & WHOLE WHEAT LAVASH LIGHT WRAPS 


83 www.gregdoucette.com 
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c» Copyright Coach Greg Inc. 2020 


M CL 
Ground Meat on Joseph's Lavash Wrap 

1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 

80g extra-lean ground beef or turkey (cooked) (120 calories) 

% serving veggies of choice (25 calories) 

15g (1 tbsp) light dressing (30 calories) 400 
1 slice (or 19g shredded) fat-free cheese (30 calories) 

5g (2 tsp) of Omega-6 crunch shelled flax OR 7g (2 tsp) soy bacon bits (30 calories) 

Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 


Guy's BBQ sauce, hot sauce, etc. 









Ground Meat on Joseph's Lavash Wrap (Light Version) 

1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 
80g extra-lean ground beef or turkey (cooked) (120 calories) 

% serving veggies of choice (25 calories) 


15g (1 tbsp) light dressing (30 calories) 340 7-10 31 8 45 
1 slice (or 19g shredded) fat-free cheese (30 calories) 
5g (2 tsp) of Omega-6 crunch shelled flax OR 7g (2 tsp) soy bacon bits (30 calories) 


0 
Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBQ sauce, hot sauce, etc. 
€gg Whites on Joseph's Lavash 
1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 
180g (34 cup) egg whites (cooked) (90 calories) 
% serving veggies of choice (25 calories) 
15g (1 tbsp) light dressing (30 calories) 370 35 
1 slice (or 19g shredded) fat-free cheese (30 calories) 
5g (2 tsp) of Omega-6 crunch shelled flax OR 7g (2 tsp) soy bacon bits (30 calories) 
Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBQ sauce, hot sauce, etc. 
Egg Whites on Joseph's Lavash (Light Version) 
1 Joseph's Flax, Oat Bran & Whole Wheat Lavash (145 calories) 
180g (34 cup) egg whites (cooked) (90 calories) 
% serving veggies of choice (25 calories) 
15g (1 tbsp) light dressing (30 calories) 310 3-6 31 
1 slice (or 19g shredded) fat-free cheese (30 calories) 
5g (2 tsp) of Omega-6 crunch shelled flax OR 7g (2 tsp) soy bacon bits (30 calories) 
Condiments of choice (20 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBQ sauce, hot sauce, etc. 
Chicken or Turkey on Flatout Light OR La Tortilla OR 9O-IIO Calorie Wrap of 
Choice 
Wrap of choice (90-110 calories) 
65g chicken breast (cooked) (85 calories) 
1/5 serving veggies of choice (20 calories) 260-280 
10g (2 tsp) light dressing (20 calories) 
1 slice (or 19g shredded) fat-free cheese (30 calories) 
Condiments of choice (15 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBQ sauce, hot sauce, etc. 
€xtra-Lean Deli Meat on Flatout Light OR La Tortilla OR 9O-IIO Calorie Wrap 
of Choice 
Wrap of choice (90-110 calories) 
65g (~4 slices) deli meat (65 calories) 
1/5 serving veggies of choice (20 calories) 240-260 
10g (2 tsp) light dressing (20 calories) 
1 slice (or 19g shredded) fat-free cheese (30 calories) 
Condiments of choice (15 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBO sauce, hot sauce, etc. 


Ground Meat on Flatout Light OR La Tortilla OR 9O-IIO Calorie Wrap of Choice 

Wrap of choice (90-110 calories) 

60g extra-lean ground beef or turkey (cooked) (90 calories) 

1/5 serving veggies of choice (20 calories) 

10g (2 tsp) light dressing (20 calories) 265-285 
1 slice (or 19g shredded) fat-free cheese (30 calories) 

Condiments of choice (15 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 


Guy's BBQ sauce, hot sauce, etc. 


Egg Whites on Flatout Light OR La Tortilla OR 9O-IIO Calorie Wrap of Choice 
Wrap of choice (90-110 calories) 
120g (V2 cup) egg whites (60 calories) 
1/5 serving veggies of choice (20 calories) 
10g (2 tsp) light dressing (20 calories) 235-255 5 21 
1 slice (or 19g shredded) fat-free cheese (30 calories) 
Condiments of choice (15 calories): Skinny sauce, Walden Farms sauce, mustard, salsa, 
Guy's BBQ sauce, hot sauce, etc. 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 84 Beate a 


DIFFICULTY 
MEDIUM 


Ingredients 


MAKES 2 WRAPS 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Grilled Chicken Wrap 
with Mango Relish 


Q) 


PREP TIME READY IN 
10 MINUTES 15 MINUTES 
Directions 


1. 


110g (4 oz) chicken breast, boneless and 


skinless (raw) 


2 low-carb tortilla wraps (La Tortilla 


brand - 110 calories each, 220 calories 


total) 


55g green cabbage, shredded 
55g red cabbage, shredded 


60g carrots, julienned/cut into thin strips 


60g mango, diced 

30g pineapple, diced 
15g red onion, diced 

1 tbsp cilantro, chopped 
1 tbsp rice wine vinegar 


Salt and pepper 


TOTAU 
NUTRITION 


CALORIES 440 
FAT (G) 8 
CARBS (G) 6l 
FIBER (G) 3l 
PROTEIN (G) 44 


c» Copyright Coach Greg Inc. 2020 


NOTE: 
WRAP THAT IS IN THE INGREDIENTS HERE! YOU 
CAN USE WHATEVER WRAP YOU HAVE AVAILABLE 


In a bowl, mix together the mango, pineapple, cilantro and 
onion. Place in the fridge or to the side until you are ready 
for it. 

In a separate bowl, mix together the red and green 
cabbage, carrots, rice wine vinegar, 2 tsp salt and 7^ tsp 
pepper. Set to the side. 

Season the chicken with salt and pepper and place on the 
grill. Cook over medium high heat for 3-5 minutes on each 
side or until the chicken is fully cooked. Remove the chicken 
from the grill and cut into 1-inch strips. 

Begin to build the wraps with the grilled chicken, slaw and 
mango relish. Serve and enjoy! 


YOU DO NOT HAVE TO USE THE BRAND OF 


TO YOU. 


NUTRITION 
PER WRAP 


CALORIES 220 
FAT (G) 4 
CARBS (G) 30 
FIBER (G) l6 
PROTEIN (G) eae 
85 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


White Fish with 


Coleslaw Tacos 


DIFFICULTY PREP TIME READY IN 
MEDIUM 10 MINUTES 30 MINUTES 






Ingredients Directions 


Directions for slaw salad 
MAKES 4 TACOS 


1. Shred the cabbage into long thin strips and put into a large 


Ingredients for the slaw salad wt 
mixing bowl. 


ees ace 2. Cut the green onion, red onion and minced garlic, add it into the 
85g (% cup) 0% fat Greek yogurt cabbage bowl and toss to mix. 

4 Mission or Mama Lupe’s Tortillas 3. Add in the Greek yogurt and give it a stir. 

(70 calories each) 4. Pour lime juice, salt and pepper into the coleslaw mix, stir well 
15g green onion and set aside. 


15g red onion Directions for Fish 


5. Ina bowl, mix all the desired seasonings (salt, pepper, cumin and 
coriander) to taste. Place the haddock in the bowl and toss until 
both sides are fully coated with seasoning. 


100g tomato 


Juice of 1 lime 


eee 6. Place fish on a skillet on medium heat, only flip when the sides are 
Salt and pepper to taste turning white, flip the fish and cook for a few more minutes. 
Ingredients for the Fish 7. Build your taco: in the center of the tortilla from one end to the 


other, place the slaw salad cover with pieces of the haddock and 


200g (7 oz) Haddock RAW / 150 i 
g (7 oz) Haddoc 9 put tomato over the fish. 


Haddock COOKED 
Salt, pepper, cumin and coriander NOTES: FOR A BIT OF A BITE ADD SRIRACHA (I TSP). 
en YOU CAN ALSO ADD CILANTRO IN YOUR TACO FOR 


ADDED FLAVOUR. 


YOU CAN SUBSTITUTE FOR ANY SMALL LOW-CALORIE 
WRAP. USE WHATEVER YOU HAVE AVAILABLE TO YOU!! 


TOTAL NUTRITION 
NUTRITION PER TACO 


CALORIES 840 CALORIES 420 
FAT (G) 17 FAT (G) 9 
CARBS (G) lel CARBS (G) 60 
FIBER (G) 26 FIBER (G) 13 
PROTEIN (G) 63 PROTEIN (G) 32 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 86 Ed po eden CASU 


RICE CAKE SANDWICHES 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Deli Meat Rice Cake 


DIFFICULTY 
EASY 


Ingredients 


MAKES 4 SANDWICHES (I 
SERVING) 


4 original or lightly salted rice cakes 


8 slices (140g/5 oz) of oven-roasted 


turkey or chicken deli meat of choice 


30g (2 tbsp) low-fat or fat-free 


mayonnaise (up to 70 calories) 
10g (2 tsp) Sriracha 

30g (2 tbsp) dijon mustard 
Salt and Pepper to taste 


Veggies of your choice (up to 10 


calories total) 


Tomato, red onion, spinach, lettuce 






RICE CAKES 


NUTRITION 
PER SERVING 


CALORIES 410 
FAT (G) 7 
CARBS (G) 41 
FIBER (G) l 
PROTEIN (G) 35 


c» Copyright Coach Greg Inc. 2020 


CLICK HERE TO PURCHASE 


© 


PREP TIME 
3 MINUTES 


Directions 


1. 







READY IN 
5 MINUTES 


Place one slice of the roasted turkey or chicken on top of the rice 


cakes. 


In a bowl, mix mayonnaise, Dijon mustard and Sriracha. Spread 


over the deli meat. 


Place veggies on tops of shredded chicken 


Top with second piece of deli meat 


Top with two or more layers of lettuce. Serve and enjoy! 


88 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Spicy Shredded Chicken on 
Rice Cakes 


DIFFICULTY 
EASY 


Ingredients 


MAKES 4 SANDWICHES (I 
SERVING) 


4 original or lightly salted rice cakes 


100g chicken breast (measured raw) 
(130 calories) 


30g (2 tbsp) low-fat or fat-free 


mayonnaise (up to 70 calories) 
15g (1 tbsp) Sriracha 

15g (1 tbsp) dijon mustard 
Salt and Pepper to taste 


Veggies of your choice (up to 10 


calories total) 


Tomato, red onion, spinach, lettuce 






RICE CAKES 


NUTRITION 
PER SERVING 


CALORIES 375 
FAT (G) 8 
CARBS (G) 35 
FIBER (G) l 
PROTEIN (G) 25 


© 


PREP TIME READY IN 
20 MINUTES 30 MINUTES 
Directions 


1. 


CLICK HERE TO PURCHASE 






c» Copyright Coach Greg Inc. 2020 






Boil chicken breast in a pot of water until fully cooked for about 


10-15 minutes. 


Remove chicken from the pot and transfer to a cutting board. Pat 
dry. Shred the chicken breast. You can do this with a fork, with a 


large grater, or with your hands. 
In a bowl, mix mayonnaise, Dijon mustard and Sriracha. 


Place the chicken in the bowl with the mayo, mustard, and 


sriracha, and toss well until all of the chicken is coated. 


Arrange rice cakes on a plate. Spread chicken over the four rice 


cakes. 
Place veggies on top of the shredded chicken. 
Top with one large piece of lettuce. 


Serve and enjoy. 


87 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Vegg 


ie Meat 


Rice Cake Sandwich 


© 









f vesan I serie 
Ingredients Directions 
MAKES p CIVI 1. Lay 1 slice of veggie meat on top of the rice cake. 
1 plain or lightly salted rice cake 2. Add the Dijon mustard on top of the veggie meat. 
2 slices of veggie meat (40 calories) 3. Top with all the veggies of your choice. 
1 tbsp of Dijon mustard 4. Lay the second slice of veggie meat and top with lettuce and eat. 


Veggies of your choice (up to 10 


calories total): 


NOTES: RATHER THAN USING DIJON MUSTARD USE 


Lettuce, spinach, cucumber, 


tomato, red onion (cut thin) 






CLICK HERE TO PURCHASE 
RICE CAKES 










CLICK HERE TO PURCHASE 
VEGGIE MEAT 






NUTRITION 
PER SERVING 


CALORIES 90 
FAT (G) l 
CARBS (G) l2 
FIBER (G) l 
PROTEIN (G) 6 


c» Copyright Coach Greg Inc. 2020 90 


ANY OTHER MUSTARD OR MAYONNAISE OF YOUR 


CHOICE! ENJOY! 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Smoked Salmon Rice Cake 


Sandwich 
& 


DIFFICULTY PREP TIME READY IN 
EASY ZEERRROOOO 5 MINUTES 






Ingredients Directions 
MUSES be ohne 1. Set the rice cake on a plate. Soread the cream cheese on the rice 
1 rice cake cake. 
28g (~1 oz) smoked salmon (35- 2. Place the smoked salmon on top of the cream cheese. 
60 calories, depending on type of 3. Add veggies of your choice. Top with lettuce and enjoy. 
salmon used) 
15g (1 tbsp) fat-free cream cheese 
(15 calories) 
NOTE: THE CALORIES IN SMOKED SALMON WILL 
Pepper to taste VARY DEPENDING ON THE FAT CONTENT. COACH 
GREG EATS SMOKED SALMON BECAUSE ITIS A 
Veggie Options (5-10 calories SOURCE OF HEALTHY FATS. MAKE SURE TO CHECK 
THE LABELS. 6 OF THESE IS A WHOLE MEAL FOR 
total): COACH GREG. 


Spinach, tomato, capers, red onion, 


Romaine lettuce 


CLICK HERE TO PURCHASE 


RICE CAKES 





NUTRITION 
PER SERVING 


CALORIES 120 
FAT (G) 4 
CARBS (G) 10 
FIBER (G) l 
PROTEIN (G) 8 


91 www.gregdoucette.com 


c» Copyright Coach Greg Inc. 2020 Baits (ieee aceite 





Open-Face Tuna Rice Cakes 


DIFFICULTY 
EASY 


Ingredients 


MAKES 2 SERVINGS 
1 can of tuna 


15g (1 tbsp) fat-free or low-fat 


mayonnaise (up to 35 calories) 
1 tbsp of dijon mustard 


1 tbsp pickles of your choice, cut in 


small pieces 
20g red onion, diced 
4 plain or lightly salted rice cakes 


Veggies of your choice (up to 15 


calories total) 
Tomato, red onion, spinach, lettuce 


Pepper to taste 


c» Copyright Coach Greg Inc. 2020 


PREP TIME 
ZEERRROOOO 


Directions 


READY IN 
5 MINUTES 


1. Make the tuna salad. Drain the tuna and place in a bowl with 


the red onion, light mayonnaise, dijon mustard, diced pickles, 


and pepper. Mix with a fork until there is a creamy consistency. 


2. Lay out the rice cakes and spread the tuna salad on top of the 


rice cakes. 


3. Add the remaining veggies on top of the tuna salad. Top with 


lettuce and eat as an open-faced sandwich. 


NOTE: TO MAKE IT CHEESIER THAN LAST TIME, ADD 
FAT-FREE CHEESE! 


CLICK HERE TO PURCHASE 


RICE CAKES 





92 


NUTRITION 
PER SE€RVING 


CALORIES 330 
FAT (G) 5 
CARBS (G) 35 
FIBER (G) l 
PROTEIN (G) 35 


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Just go harder than last time. 
What does that mean? One more 
rep than last time, one more mile 
than last time whatever it was that 
you did before, just go MORE 
THAN LAST TIME IT'S NOT THAT 
COMPLICATED!!! 








THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cauliflower Pizza 


Ø VEGETARIAN X GLUTEN-FREE 


Ingredients 


MAKES 4 CRUSTS 
100g (~7/8 cup) self-raising flour 
700g (3 cups) of cooked 


cauliflower rice 

180g (% cup) egg whites 

250g (1 cup) 0% fat Greek yogurt 
9g (1 tbsp) guar/xanthan gum 

1 tsp garlic powder 

% tsp Kosher salt 

Y2 tsp oregano 


%2 tsp basil 


AA ANEC EIU 
CALORIES 795 
FAT (G) 5 
CARBS (G) 128 
FIBER (G) el 
PROTEIN (G) 56 


c» Copyright Coach Greg Inc. 


PER 
CRUST 
200 


32 


14 


2020 


© 


PREP TIME READY IN 
10 MINUTES 45 MINUTES 

Directions 

1. OPTIONAL: Prep cauliflower rice (either see the recipe in this 
book on page 124 or purchase pre-cooked cauliflower rice.) 

2. Pre-heat the oven to 400°F/204°C. 

3. In a bowl mix flour, guar/xanthan gum, garlic powder, salt, 
oregano, and basil. 

4. Add in the Greek yogurt and fold together to form a ball. 

5. In another bowl combine cooked cauliflower rice and egg whites. 
Mix well. 

6. Add the cauliflower mixture to the flour mixture and mix well. You 
can use your hands or a hand blender. 

7. Letstand at room temperature for 20 minutes. 

8. Divide the mixture into six 150g portions. 

9. Cover a baking sheet with parchment paper and spread the 


mixture into a 'circle'. 


10. Bake at 400°F/204°C for 30-35 minutes or until lightly browned. 


11. Remove from the oven and let cool for a few minutes. 


2 CAULIFLOWER VEGGIE PIZZAS 


s 3 CALORIES 595 

2 cauliflower pizza crusts | gar te) E 

55g (6 tbsp) pizza sauce (60 calories) CARBS- (9) x 

FIBER (G) 17 

3 slices (or 57g shredded) fat-free cheese PROTEIN (G) 44 
Y2 serving veggies of your choice: peppers, 
onions, mushrooms, spinach, tomatoes (up to 50 
calories) 
2 CAULIFLOWER MEAT LOVERS 

PIZZAS CALORIES 600 

P FAT (G) 6 

2 cauliflower pizza crusts | cares (c) B3 

55g (6 tbsp) pizza sauce (60 calories) FIBER (G) 13 

PROTEIN (G) 52 


3 slices (or 57g shredded) fat-free cheese 


Meat of your choice up to 100g: chicken, cooked 
minced turkey or veggie meat (up to 50 calories) 


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25 


Ingredients 


MAKES 4 CRUSTS 
120g self-rising flour 


4 Crepini wraps or equivalent 
egg white wrap of choice (30 


calories each) 


700g (3 cups) of cooked 


cauliflower rice 
120g (15 cup) egg whites 


225g (~1 cup) 0% fat Greek 
yogurt 


9g (1 tbsp) guar/xanthan gum 
1 tsp garlic powder 

% tsp Kosher salt 

Y2 tsp oregano 


1^ tsp basil 


PE€R SE€RVING UC 
CALORIES 955 
FAT (G) 8 
CARBS (G) 153 
FIBER (G) a8 
PROTEIN (G) 65 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Egg White Wrap and 
Cauliflower Pizza 


Ø vecetarian X GLUTEN-FREE PREP TIME READY IN 
10 MINUTES 45 MINUTES 


Directions 


PER 


CRUST 


240 


38 


le 


c» Copyright Coach Greg Inc. 2020 


1. 


10. 
11. 


OPTIONAL: Prep cauliflower rice (either see the recipe in this 


book on page 124 or purchase pre-cooked cauliflower rice.) 
Pre-heat oven to 400°F/204°C. 


In a bowl mix dry ingredients (flour, guar gum/xanthan, garlic 
powder, salt, oregano, and basil). 


Add in the Greek yogurt and fold together to form a ball. 


In another bowl combine cooked cauliflower rice and egg whites. 


Mix well. 


Add the cauliflower mixture to the flour mixture and mix well. You 
can use your hands or a hand blender. 


Let stand at room temperature for 20 minutes. 


Lay the Crepini wraps on parchment paper and spread the mixture 
over the wrap. 


Divide the mixture into 4 equal amounts 
Bake at 400°F/204°C for 30-35 minutes or until lightly browned. 


Take out of the oven and let cool for a few minutes. 


2 EGG WHITE/CAULIFLOWER VEGGIE 


PIZZAS 
2 egg white wrap & cauliflower pizza crusts | carories 660 
š . FAT (G) 5 
55g (6 tbsp) pizza sauce (60 calories) Paine (Ei "a 
3 slices (or 57g shredded) fat-free cheese (90 calories) | F'BeR (« 18 
PROTEIN (G) 50 
Y2 serving veggies of your choice: peppers, onions, 
mushrooms, spinach, tomatoes (up to 50 calories) 
2 €GG WHITE/CAULIFLOWER MEAT 
LOVERS PIZZAS 
2 egg white wrap & cauliflower pizza crusts | catories 66o 
$ á FAT (G) 7 
55g (6 tbsp) pizza sauce (60 calories) CARBS 6S 53 
3 slices (or 57g shredded) fat-free cheese (90 calories) | FIBER (G) I5 
PROTEIN (G) 56 


Meat of your choice up to 100g: chicken, cooked 
minced turkey or veggie meat (up to 50 calories) 


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96 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


“Flatout” Pizza with Bison 
& 


DIFFICULTY PREP TIME READY IN 
EASY 10 MINUTES 20 MINUTES 






Ingredients Directions 


MAKES 2 MINI PIZZAS 1. Heat a frying pan over medium heat. Add cooking spray and 


DUET RUSUC WIE ATUSODETRIR sauté onions, mushrooms, and peppers until fully cooked 


Pizza Crust or 2 thin pizza crusts of through. Add ground bison and sauté until fully cooked. 


choice (260 calories) 2. Toast the pizza crusts on a baking sheet in the oven or toaster 
2 slices OR 38q fat-free cheese (60 oven at 350°F (177°C) for 3 minutes. Remove from the oven 
calories) and let sit for a few minutes. 


100g ground bison (measured 3. Add all ingredients to the flatbread except for the cheese. 


coated Place in oven for another 3 minutes. 


= 


125g (14 cup) low-fat pizza sauce (up Place the cheese slices on the pizzas and place in the oven 


SOLATE) for 3 minutes. Remove from the oven and enjoy the melted 


deliciousness. 
Toppings of choice (up to 50 calories): 
Peppers, onions, mushrooms, spinach 


Cooking spray 


Spices (to taste) 


CLICK HERE TO ORDER FLATOUT 
RUSTIC WHITE ARTISAN THIN 
PIZZA CRUSTS! 


CLICK HERE TO PURCHASE 
FAT-FREE CHEESE 


NUTRITION 
PER PIZZA 


CALORIES 310 
FAT (G) 6 
CARBS (G) 38 
FIBER (G) 4 
PROTEIN (G) 27 


97 www.gregdoucette.com 


Copyright Coach Greg Inc. 2020 Eis Tu inci delis 


X] 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


“Golden Home’ Protein Pizza 


with Beef 
& 


DIFFICULTY PREP TIME READY IN 
EASY 10 MINUTES 20 MINUTES 
Ingredients Directions 
MAKES I MINI PIZZA 1. Heat a frying pan over medium heat. Add cooking spray and 
1 “Golden Home” Ultra Thin sauté onions, mushrooms, and peppers until fully cooked through. 


Add ground bison and sauté until fully cooked. 


2. Toast “Golden Home” Ultra Thin Pizza Crusts at 350°F (177°C) on 
a baking sheet for 3 minutes. Remove from oven and let sit for a 


Protein pizza crust (130 calories) 


1 slice OR 19g shredded fat-free 


cheese (30 calories) 


few minutes. 
35g extra lean ground beef 


measured cooked) 3. Add all ingredients to the flatbread except for the cheese. Place 


in oven for another 3 minutes. 
70g (14 cup) pizza sauce (25 calories) 


a p 4. Place the cheese slices on the pizzas and place in the oven 
oppings oT cnoice: ; 
a for 3 minutes. Remove from the oven and enjoy the melted 


peppers / onions / mushrooms / deliciousness. 


spinach 


CLICK HERE TO ORDER GOLDEN 
HOME ULTRA THIN PIZZA CRUSTS! 


CLICK HERE TO PURCHASE 
FAT-FREE CHEESE 


NUTRITION 
PER SERVING 


CALORIES 275 
FAT (G) 4 
CARBS (G) 39 
FIBER (G) 5 
PROTEIN (G) 20 


98 www.gregdoucette.com 


Copyright Coach Greg Inc. 2020 eal da Tales ok Caan 


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MAIN DISHES 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic Meat Lasagna - Light 


DIFFICULTY 
HARDER THAN LAST TIME 


Ingredients 
MAKES 6 SERVINGS 


2 cans (28 oz) Palmini low carb 


lasagna 


8 slices fat-free cheese (or 152g 
shredded fat-free cheese) (240 


calories) 


500g frozen spinach, thawed and 
drained 


250g zucchini, sliced lengthwise 
455g low-fat ricotta cheese 


455g 9396 lean ground turkey/ 


chicken (measured raw) 


1000g (4 cups) of flavoured pasta 
sauce of choice (up to 50 calories 


per 125g) 
125g onion, diced 


2 tsp minced garlic or 2 garlic 


cloves, minced 


80m! (% cup) water 


NUTRITION 
PER BATCH 


© 


PREP TIME 
30 MINUTES 


READY IN 
90 MINUTES 


Directions 


1. 
2. 


Pre-heat the oven to 400°F (204°C). 

Sauté garlic and onions on a pan over medium-high heat until 
golden brown. 

Remove the onions and garlic and set aside in a large bowl. 

In the same pan, cook the lean ground turkey until fully cooked. 
When fully cooked, remove from the pan, drain/rinse out any 
excess liquid, and add to the bowl of onions & garlic. 

Add pasta sauce to the turkey mixture and mix well. 

In a separate bowl, mix Ricotta cheese and spinach. 

Spray a casserole dish with cooking spray and build the lasagna. 
Spread 1⁄4 cup of the turkey sauce on the bottom of the casserole 
dish. Place lasagna noodles over the sauce. Lay zucchini on top of 
the noodles. Spread 12 of the ricotta cheese/spinach mix on top 
of the zucchini. Spread 75 of the turkey pasta mix over the ricotta. 
Repeat with another layer of lasagna noodles and zucchini. Spread 
the remaining pasta sauce on top, and the place fat-free cheese 
on top of that. 

Cover with foil (spray with cooking spray) and place in the oven. 
After 30 minutes, remove the foil and bake for another 30 minutes. 
Let cool (20 minutes) before cutting and serving. 


CLICK TO PURCHASE PALMINI 


LOW-CARB LASAGNA 


NUTRITION 
PER SERVING 


CALORIES 2060 CALORIES 340 
FAT (G) 62 FAT (G) 10 
CARBS (G) 150 CARBS (G) 25 
FIBER (G) 3l FIBER (G) 5 
PROTEIN (G) 181 PROTEIN (G) 30 


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c» Copyright Coach Greg Inc. 2020 100 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic Meat Lasagna 
Ô 


DIFFICULTY PREP TIME READY IN 
HARDER THAN LAST TIME 30 MINUTES 90 MINUTES 
Ingredients Directions 


1. Pre-heat the oven to 400?F (204°C). 
2. Cook the lasagna according to package instructions, and set aside. 


MAKES 6 SERVINGS 


9 regular ass lasagna sheets ` I I I . : 
Z z 3. Sauté garlic and onions on a pan over medium-high heat until 


8 slices fat-free cheese (or 152g golden brown. 

E 4. Remove the onions and garlic and set aside in a large bowl. 
calories) 5. In the same pan, cook the lean ground turkey until fully cooked. 
500g frozen spinach, thawed and When fully cooked, remove from the pan, drain/rinse out any 
drained excess liquid, and add to the bowl of onions & garlic. 


250g zucchini, sliced lengthwise Add pasta sauce to the turkey mixture and mix well. 


7. |n a separate bowl, mix Ricotta cheese and spinach. 


dogm ERS 8. Spray a casserole dish with cooking spray and build the lasagna. 


455g 93% lean ground turkey/ Spread % cup of the turkey sauce on the bottom of the casserole 
chicken (measured raw) dish. Place lasagna noodles over the sauce. Lay zucchini on top of 
1000g (4 cups) of flavoured pasta the noodles. Spread 2 of the ricotta cheese/spinach mix on top 
sauce of choice (up to 50 calories of the zucchini. Spread % of the turkey pasta mix over the ricotta. 
per 125g) Repeat with another layer of lasagna noodles and zucchini. Spread 


ipecontenciced the remaining pasta sauce on top, and the place fat-free cheese 


on top of that. 


So ar ee at ere atic 9. Cover with foil (spray with cooking spray) and place in the oven. 


Hevea niaes After 30 minutes, remove the foil and bake for another 30 minutes. 


80ml (75 cup) water 10. Let cool (20 minutes) before cutting and serving. 


NUTRITION NUTRITION 
PER BATCH PER SERVING 


CALORIES 3200 CALORIES 535 
FAT (G) 74 FAT (G) l2 
CARBS (G) 406 CARBS (G) 68 
FIBER (G) 39 FIBER (G) 6 
PROTEIN (G) 209 PROTEIN (G) 35 


. www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 101 Baccio. Tahleof Contents 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic Veggie Lasagna - Light 


DIFFICULTY 
HARDER THAN LAST TIME 


Ingredients 


MAKES 6 SERVINGS 1. 


2 cans (28 oz) Palmini low carb 


lasagna sheets 


8 slices fat-free cheese (or 152g 
shredded fat-free cheese) (240 


calories) 


500g frozen spinach, thawed and 
drained 


250g zucchini, sliced lengthwise 7. 


500g 0% fat cottage cheese 


330g Yves Veggie Ground Round 
(or equivalent veggie ground beef 


of choice up to 330 calories) 


1000g (4 cups) of flavoured pasta 


sauce of choice (up to 50 calories 


per 125g [% cup]) 8. 


125g onion, diced 
2 garlic cloves, minced 


80m! (% cup) water 
NOTE: 






NUTRITION 
PER BATCH 


CALORIES 1670 
FAT (G) el 
CARBS (G) 165 
FIBER (G) 40 
PROTEIN (G) 190 


c» Copyright Coach Greg Inc. 2020 






o c 


IF YOU CANNOT PURCHASE YVES GROUND 
ROUND IN YOUR COUNTRY, GO FOR A SIMILAR 
PRODUCT LOCAL TO YOU. US CUSTOMERS MAY OPT 
FOR GARDEIN PRODUCTS. ALWAYS BE SURE TO RE- 
CALCULATE THE CALORIE INFORMATION IF YOU OPT 
FOR A DIFFERENT PRODUCT. 


© 


PREP TIME 
30 MINUTES 


READY IN 
90 MINUTES 


Directions 
Pre-heat the oven to 400°F (204°C). 
Sauté garlic and onions on a pan over medium-high heat until 


golden brown. 

Remove the onions and garlic and place in a large bowl. 

In the same pan, cook the lean ground "meat" until fully cooked. 
When fully cooked, remove from the pan, drain/rinse out any 
excess liquid, and add the the bowl with onion & garlic. 

Add pasta sauce to the ground round mixture and mix well. 

In a separate bowl mix the cottage cheese and spinach. 

Spray a casserole dish with cooking spray and build the lasagna. 
Spread % cup of the "meat" sauce on the bottom of the casserole 
dish. Place lasagna noodles over the sauce. Lay zucchini on top of 
the noodles. Spread 2 of the ricotta cheese/spinach mix on top 
of the zucchini. Spread 75 of the turkey pasta mix over the ricotta. 
Repeat with another layer of lasagna noodles and zucchini. Spread 
the remaining pasta sauce on top, and the place fat-free cheese 
on top of that. 

Cover with foil (spray with cooking spray) and place in the oven. 
After 30 minutes, remove the foil and bake for another 30 minutes. 
Let cool (20 minutes) before cutting and serving. 


CLICK TO PURCHASE PALMINI 


LOW-CARB LASAGNA 










CLICK TO PURCHASE VEGGIE 
GROUND "MEAT" 







NUTRITION 
PER SERVING 


CALORIES 280 
FAT (G) 4 
CARBS (G) 27 
FIBER (G) 7 
PROTEIN (G) 32 


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102 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic Veggie Lasagna 


© 


DIFFICULTY PREP TIME READY IN 
HARDER THAN LAST TIME 30 MINUTES 90 MINUTES 

Ingredients Directions 
MAKES 6 SERVINGS 1. Pre-heat the oven to 400°F (204°C). 
pregular lasaanalsheers 2. Cook the lasagna according to package instructions, and set aside. 

3. Sauté garlic and onions on a pan over medium-high heat until 
8 slices fat-free cheese (or 152g 

golden brown. 

eas po ud . Remove the onions and garlic and place in a large bowl. 
i 5. In the same pan, cook the lean ground "meat" until fully cooked. 
500g frozen spinach, thawed and When fully cooked, remove from the pan, drain/rinse out any 
drained excess liquid, and add the the bowl with onion & garlic. 
250g zucchini, sliced lengthwise 6. Add pasta sauce to the ground round mixture and mix well. 

7. 1 | mix th h inach. 
5009 0% fat cottage cheese n a separate bow a » e eae cheese and nee 

8. Spray a casserole dish with cooking spray and build the lasagna. 
gO es oe] rence Spread % cup of the "meat" sauce on the bottom of the casserole 
e dish. Place lasagna noodles over the sauce. Lay zucchini on top of 
uU C the noodles. Spread V? of the ricotta cheese/spinach mix on top 
1000g (4 cups) of flavoured pasta of the zucchini. Spread 7^ of the turkey pasta mix over the ricotta. 
sauce of choice (up to 50 calories Repeat with another layer of lasagna noodles and zucchini. Spread 
per 125g [V^ cup]) the remaining pasta sauce on top, and the place fat-free cheese 
125g onion, diced on top of that. 

9. Cover with foil (spray with cooking spray) and place in the oven. 


2 garlic cloves, minced 


80m! (% cup) water 


NUTRITION 
PER BATCH 


CALORIES 2800 
FAT (G) 33 
CARBS (G) 420 
FIBER (G) 48 
PROTEIN (G) ala 


c» Copyright Coach Greg Inc. 2020 


After 30 minutes, remove the foil and bake for another 30 minutes. 


10. Let cool (20 minutes) before cutting and serving. 


NUTRITION 
PER SERVING 


CALORIES 470 
FAT (G) 6 
CARBS (G) 70 
FIBER (G) 8 
PROTEIN (G) 36 
103 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Baked Lemon Garlic Salmon 
with Asparagus 


DIFFICULTY 
MEDIUM 


Ingredients 
MAKES 6 SERVINGS 
1000g (35 oz) salmon filet 
1000g asparagus spears 
500g yellow onion, diced 


1 - 2 tsp minced garlic (or 2 garlic 


cloves, minced) 
Lemons + slices of the lemon 


Spices: Kosher salt, black pepper, & 


garlic powder (to taste) 


1 tsp fresh dill, chopped 


NUTRITION 
PER BATCH 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
10 MINUTES 30 MINUTES 

Directions 

1. Preheat the oven to 450°F/232°C. 

2. In a large bowl, add the asparagus, minced garlic, onions, lemon 
zest, 1 tsp kosher salt and 1 tsp black pepper. 

3. Spray with little cooking spray for 2 seconds and toss the veggies 
well. 

4. Season the salmon with the other salt, pepper and garlic powder 
to taste. Place the salmon on a baking sheet. 

5. Sprinkle the dill on top of the salmon and cover with the lemon 
slices to cover. 

6. Arrange the asparagus spears on the same baking sheet tray 
around the salmon making sure they are spread out and not 
overlapping each other. 

7. Bake the salmon and asparagus in the oven for 12 minutes or 
until the asparagus is soft and tender and the salmon is cooked 
through and flaky. 

8. Transfer the salmon and asparagus to a plate and serve. 


NUTRITION 
PER SERVING 


2560 CALORIES 425 
120 FAT (G) 20 
94 CARBS (G) le 
25 FIBER (G) 4 

246 PROTEIN (G) 41 


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104 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chicken Cacciatore 


X GLUTEN-FREE 


Ingredients 


MAKES 4 SERVINGS 


300g (110z) chicken breast, 






2 


PREP TIME 
15 MINUTES 


READY IN 
30 MINUTES 


Directions 
1. 


boneless and skinless, cut in 1-inch 


cubes 
700g tomato, diced 
200g yellow onion 


200g celery, diced 


200g white mushrooms, sliced 


4 garlic cloves, minced 


500m! chicken broth 


156g (1 small can % cup) tomato 


paste 


Salt and pepper to taste 


NUTRITION 
PER BATCH 


Spray a nonstick skillet with cooking spray and add the chicken. 
Sear the chicken on all sides. 

Add the chicken broth to the skillet with all the remaining 
ingredients and stir well. 

Bring the mixture to a rolling boil, then cover with a lid and 
reduce to a low simmer. Continue to cook on medium low heat 
for 20 minutes. After 20 minutes, remove the lid and raise the 
temperature to medium high. Cook for 5 minutes to reduce the 
liquid in the skillet and form a thick sauce. You want the sauce to 
be slightly thick but not too much. The dish is supposed to be 
almost like a stew. 

Remove from the heat and transfer the chicken cacciatore to a 
bowl. Garnish with fresh chopped parsley, serve and enjoy! 


NOTES: TO MAKE A MORE FILLING RECIPE ADD I! LITRE 


OF BROTH RATHER THAN SOOML. THIS WILL INCREASE 

THE PORTION SIZE WITHOUT ADDING CALORIES AND 

HELP YOU TO FEEL MORE FULL AND KEEP "GHRELIN” 

FROM PUNCHING YOU IN THE FACE AND MAKING YOU 
WANT TO EAT. 


IF YOU WANT YOUR SOUP TO BE THICKER 'THAN LAST 
TIME’ USE LESS BROTH! 


NUTRITION 
PER SERVING 


CALORIES 1020 CALORIES 255 
FAT (G) 14 FAT (G) 4 
CARBS (G) 108 CARBS (G) 27 
FIBER (G) 29 FIBER (G) 7 
PROTEIN (G) 117 PROTEIN (G) a9 


c» Copyright Coach Greg Inc. 2020 


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106 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chicken Nugget Bites 
à 


DIFFICULTY PREP TIME READY IN 
MEDIUM 20 MINUTES 40 MINUTES 
Ingredients Directions 
MAKES I SERVING 1. Cut the chicken breast into small pieces and put in a bowl or in a 


454g (16 oz) raw chicken breast zip-top bag. 


&0g (V4 cup) egg whites 2. Pour Italian Salad Dressing over the chicken breast, toss well, zeal 
and refrigerate for at least 5 hours (best to leave overnight). 
1 tbsp Italian salad dressing 
3. Pour the egg whites in a separate bowl. 
1 tsp paprika 
4. Remove the piece of chicken from the bag and dip in the egg 


% tsp cumin I : à : 
E whites, repeat this for all the chicken pieces. 


Vt li d 
oM 5. Rub the chicken pieces with Mrs Dash Spice or the mixed spices. 


dt It 
T 6. Place in an air fryer for 10 minutes. 


1t ley flak 
P 7. Remove from the air fryer, serve and enjoy. 
OR 


Mrs. Dash (Any flavor) 


NUTRITION 
PER SERVING 


CALORIES 500 
FAT (G) le 
CARBS (G) 5 
FIBER (G) l 
PROTEIN (G) 92 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Citrus Tilapia, Shrimp 
€ Vegetables 
© 


DIFFICULTY 
MEDIUM 


Ingredients 


MAKES 5 SERVINGS 


850g (3002) tilapia filet (measured 


raw) 


425g (150z) shrimp, peeled and 


POOP removed (measured raw) 
550g zucchini, cut into strips 

550g green cabbage, shredded 
300g tomatoes, diced 

550g yellow squash, cut into strips 
300g carrots, cut into strips 

5 garlic cloves, minced 

50g yellow onion, minced 

Zest and juice of 5 lemons 

Salt & pepper to taste 


75ml (5 tbsp) water 


NUTRITION 
PER BATCH 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


PREP TIME READY IN 


35 MINUTES 


15 MINUTES 





Directions 


1. 


Heat a skillet over medium-high heat. Spray with cooking spray. 
Add all of the vegetables, and toss with salt and pepper. Once 
the vegetables are mostly cooked, add the shrimp and sauté 
until mostly cooked. 

Pre-heat the oven to 400°F (204°C). Spray a baking sheet with 
cooking spray, and then lay the tilapia flat on the baking sheet. 
Pour lemon juice and zest over the fillets. 

Transfer the sautéed vegetables and shrimp to the top of the 
tilapia filets. 

Place all in the oven for 8-12 minutes, or until the tilapia is fully 
cooked. 

Remove the fish and vegetables from the oven, and plate and 
serve. Enjoy! 


NOTES: YOU CAN USE ANY LOW-FAT WHITE FISH IF 
YOU DO NOT HAVE ACCESS TO TILAPIA. IN CANADA, 


YOU CAN MAKE THIS RECIPE WITH HADDOCK OR COD. 


USE WHATEVER WHITE FISH IS LOCAL TO YOUR AREA. 


IT DOESN'T MATTER IF YOU DON'T HAVE TILAPIA... 


YOU CAN ADAPT THIS RECIPE TO YOUR REGION!!! (BUT 


ALWAYS BE SURE TO RECALCULATE THE CALORIES & 





MACROS IF YOU MAKE SUBSTITUTIONS!) 





NUTRITION 
PER SERVING 


1880 CALORIES 380 
26 FAT (G) 5 
148 CARBS (G) 30 
41 FIBER (G) 8 
ess PROTEIN (G) 57 


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109 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


NuPasta Chicken Stirfry 


X GLUTEN-FREE 


Ingredients 

MAKES | SMALL SERVING 
1 package of NuPasta (35 calories) 
125g (Y2 cup) pasta sauce (up to 60 


calories) 


90g chicken breast (measured 
cooked) 


Ye serving veggies (50 calories) 
Spices/condiments to taste 


Cooking spray 


© 


PREP TIME 
10 MINUTES 


Directions 


READY IN 
25 MINUTES 


1. Cook NuPasta according to package instructions, and set aside. 


2. Heata pan over medium heat. Spray pan with cooking spray. Add 


veggies and chicken to pan and sauté until it is cooked through. 


Add spices to taste. 


3. Add cooked nupasta and pasta sauce to the pan and sauté all 


together for a few minutes. 


4. Serve and eat altogether in a bowl. 


CLICK HERE TO PURCHASE 


NUPASTA! 


CLICK HERE TO PURCHASE 


PASTA SAUCE! 


NUTRITION 
PER SERVING 


CALORIES 320 
FAT (G) 6 
CARBS (G) 33 
FIBER (G) I5 
PROTEIN (G) 33 


X] 


"LARGE" VERSION SUBSTITUTIONS 
1 package of NuPasta (35 calories) 

195g (34 cup) pasta sauce (up to 90 calories) 
180g chicken breast (cooked) 


1 full serving of veggies (100 calories) 


Copyright Coach Greg Inc. 2020 110 


CALORIES 555 
FAT (G) 9 
CARBS (G) 48 
FIBER (G) ae 


PROTEIN (G) 65 


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Pasta Variations: 
Chicken & Beef 


INGREDIENTS CALORIES | FAT (G) | CARBS (G) 


Pedon MORE THAN Pasta with Chicken & Tomato Sauce (Small) 
50g Pedon MORE THAN Pasta (up to 165 calories) 

65g (% cup) pasta sauce (up to 30 calories) 

% serving veggies of choice (up to 25 calories) 

45g chicken breast (cooked) 

1 slice (or 19g shredded) fat-free cheese 


Pedon MORE THAN Pasta with Chicken & Tomato Sauce (Medium) 
85g Pedon MORE THAN Pasta 

85g (/5 cup) pasta sauce (up to 40 calories) 

Ya serving veggies of choice (up to 50 calories) 

70g chicken breast (cooked) 

2 slices (or 38g shredded) fat-free cheese 


-H 
Pedon MORE THAN Pasta with Chicken & Tomato Sauce (Large) 
100g Pedon MORE THAN Pasta 
125g (V2 cup) pasta sauce (up to 60 calories) 585 
Ya serving veggies of choice (up to 50 calories) 
70g chicken breast (cooked) 
2 slices (or 38g shredded) fat-free cheese 
F 


Pedon MORE THAN Pasta with Beef & Tomato Sauce (Small) 
50g Pedon MORE THAN Pasta (up to 165 calories) 

65g (% cup) pasta sauce (up to 30 calories) 

% serving veggies of choice (up to 25 calories) 

35g extra-lean ground beef (cooked) 

1 slice (or 19g shredded) fat-free cheese 


Pedon MORE THAN Pasta with Beef & Tomato Sauce (Medium) 
85g Pedon MORE THAN Pasta 
85g (/5 cup) pasta sauce (up to 40 calories) 


Ya serving veggies of choice (up to 50 calories) 
55g extra-lean ground beef (cooked) 
2 slices (or 38g shredded) fat-free cheese 


Pedon MORE THAN Pasta with Beef & Tomato Sauce (Large) 
100g Pedon MORE THAN Pasta 

125g (V2 cup) pasta sauce (up to 60 calories) 

Ya serving veggies (up to 50 calories) 

55g extra-lean ground beef (cooked) 





CLICK HERE TO PURCHASE 
PEDON MORE THAN PASTA! 





. www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 111 E mhle ol Comens 


In this house we follow the 
LAW OF THERMODYNAMICS!!! 








THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Prosciutto-Wrapped 
Chicken z Veggies 


DIFFICULTY PREP TIME READY IN 
HARDER THAN LAST TIME 15 MINUTES 35 MINUTES 


Ingredients 


MAKES 4 SERVINGS 


440g (~15 oz) chicken breast, 
boneless and skinless (measured 


raw) 


4 slices (56g) prosciutto or ham (120 


calories) 

600g spinach leaves 

300g red bell pepper, diced 
4 garlic cloves, minced 


Salt, pepper, & Italian seasoning to 


taste 


240 mL (1 cup) water 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


Directions 


1; 


13. 


TOTAL 
NUTRITION 


Place the red bell peppers, spinach, garlic and water in the pan 
and cook over medium/high heat. 

Steam the veggies until the water has evaporated, then turn off 
the heat. 

Slice chicken breast horizontally in half. 

If the chicken is underweight add small pieces of chicken until you 
have the correct amount. 

Place saran wrap over the chicken and lightly pound it out till flat 
with whatever is available. 

Remove the Saran Wrap unless you're a Moron. 

Season the chicken on both sides with a bit of salt, pepper and 
Italian seasoning to taste. 

Cover the chicken with a slice of prosciutto. Then, lay the chicken 
with the prosciutto on the bottom and chicken on the top. 

Lay the steamed veggies on top of the chicken. 


. Carefully fold the chicken/prosciutto over the veggies to seal 


everything inside. 


. Place the stuffed chicken into a casserole dish with the open side 


down. 


. Place the stuffed chicken in the oven at 350?F (177?C) for 16-18 


minutes. 


Put on a plate and eat slower than last time. 


NUTRITION 
PER SERVING 


840 CALORIES alo 
le FAT (G) 4 
44 CARBS (G) I! 
20 FIBER (G) 5 

140 PROTEIN (G) 35 


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114 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Spicy Pork Chile Stew 


e 


DIFFICULTY PREP TIME READY IN 
HARDER THAN LAST TIME 20 MINUTES 45 MINUTES 
Ingredients Directions 


MAKES 4 SERVINGS 

440g (16 oz) pork tenderloin, raw 
80g jalapenos 

500g vine tomatoes 


2 tbsp minced garlic (or 8 garlic 


cloves, minced) 


1. 


Preheat the oven to 400°F/204°C. Place the pork tenderloin on a 
baking tray and bake in the oven for 10-15 minutes till completely 
cooked through or the internal temperature of the pork is 
145°F/63°C. Remove from the oven and set aside. 

In a sauce pot, place the tomatoes, peppers, garlic and onions in 
the pot. Cover with water and boil over high heat for 10 minutes 


or until the veggies are soft and tender. 


240g yellow- onion, largediced 3. Remove from the heat and drain the liquid. 


Place the cooked veggies in a blender with the salt, pepper, 
400 ml chicken stock 


cilantro, coriander and chicken stock. 

16g cilantro 5. Blend until the mixture is smooth. 

Spices to taste: salt, black pepper, Transfer the green mixture back to a sauce pot and heat to 

ground coriander medium heat. Continue to cook for 5 minutes then reduce to 
a low simmer. The soup should have reduced by this point and 
thickened slightly. 

7. Chop the pork tenderloin up into small diced cuts and add to 
the green chile stew. Continue to cook at a low simmer for an 
additional 5 minutes. Remove from the heat and transfer to a 


bowl. Serve and enjoy! 


TOTAU NUTRITION 
NUTRITION PER SERVING 


CALORIES 1010 CALORIES 250 
FAT (G) 24 FAT (G) 6 
CARBS (G) 67 CARBS (G) 17 
FIBER (G) 14 FIBER (G) 4 
PROTEIN (G) 132 PROTEIN (G) 33 


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c» Copyright Coach Greg Inc. 2020 115 


SSS 


SESS 


SE 
ST S 


SN: 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Swedish Meatballs 


DIFFICULTY 
HARDER THAN LAST TIME 


Ingredients 


MAKES 23 SMALL BALLS 
(OR 23 SERVINGS) 


900g (32 oz) lean ground turkey or 


beef, raw 

160g Panko breadcrumbs 
960 ml beef broth 

30g (~4 tbsp) corn starch 
60ml (4 tbsp) water 


1-2 tsp of the following spices (to 
taste): salt, black pepper, garlic 
powder, onion powder, ground 


cinnamon, nutmeg 


Y2 tsp clove (ground or whole) 


NOTE: | PREFER MY BALLS 
SMALLER SO I'LL MAKE 23 
SMALL BALLS FROM THIS 
BATCH. BUT YOU MIGHT LIKE 
BIGGER BALLS, SO MAKE 
FEWER BIGGER BALLS IF 
YOU LIKE. 






2 


PREP TIME READY IN 
20 MINUTES 40 MINUTES 


Directions 
1. 


In a large bowl, add the ground turkey, breadcrumbs, and spices. 
Mix together thoroughly to make sure the turkey meat gets all the 
seasonings. 

Using an ice cream scoop, portion out the meatball mixture as 
desired. Form the balls in your hands by rolling them back and 
forth. Place them on a baking sheet tray that has been coated with 
cooking spray. 

Preheat the oven to 400°F/204°C. Bake the meatballs in the oven 
for 20 minutes or until they are cooked all the way through or have 
an internal temperature of 165°F/74°C. Remove them from the 
oven and set aside to rest. 

In a skillet, add the beef broth and heat over high heat. While the 
broth is heating up, mix the cornstarch and water together in a 
small bowl. 

Once the beef broth is boiling, add the cornstarch/water mixture 
and whisk constantly until the sauce thickens slightly. 

Reduce the heat to a low simmer and add the meatballs. 

Once the sauce has thickened and the meatballs are covered in the 
gravy, transfer to a serving bowl and garnish with fresh chopped 
parsley. Serve with toothpicks so people can eat one at a time with 
them. Enjoy! 


TOTAL NUTRITION 
NUTRITION PER SMALL BALL 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


eal5o 


78 


168 


194 


CALORIES 95 
FAT (G) 3 
CARBS (G) 7 
FIBER (G) Oo 
PROTEIN (G) 8 
117 www.gregdoucette.com 


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SIDE DISHES 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cauliflower Mashed Potatoes 
Ô 


Ø vecetarian X GLUTEN-FREE PREP TIME READY IN 
10 MINUTES 30 MINUTES 
Ingredients Directions 
MAKES 8 SERVINGS 1. Boil 4 liters (or 4 quarts) of water with salt over high heat. Once 


900g (2 lbs or ~6 medium) potatoes water starts to boil, reduce heat to medium to bring the water to 


Lu m à a simmer. Add the potatoes and leave in pot until fully cooked 
t 
B ei through. Drain in a colander and add to Ninja blender. 


230g (1 cup) fat-free sour cream 
su 2. Separately, cook the cauliflower in a boiling pot of water. Drain in 


?g (3 tsp) guar/xanthan gum a colander and add to Ninja blender. 

8g (2 tsp) baking powder 3. Add baking powder, spices, half of the fat-free sour cream, and 
Spices to taste guar gum to Ninja blender and pulse blend until smooth. 

Salt 4. Serve with the remaining fat-free sour cream and any preferred 
E spices and garnish. 


1 tbsp chives or scallions, diced 


NUTRITION 
PER SERVING "LITE" VERSION SUBSTITUTIONS 


450g (1 Ib) potatoes instead of 900g (2 Ibs) CALORIES 90 
CALORIES 150 450g (1 Ib) cauliflower florets instead of 900g (2 Ibs) CAR s > 
FAT (G) o 6g (2 tsp) guar/xanthan gum instead of 3 tsp i ae ; 
CARES UEI s 8g (2 tsp) baking powder (makes it thicker) 
FIBER (G) 8 
PROTEIN (G) 5 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 119 Backto. Table of Contents 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cauliflower Rice 
& 


DIFFICULTY PREP TIME READY IN 
HARDER THAN LAST TIME 10 MINUTES 1 HOUR 






Ingredients Directions 


DENM 1. Place the water and cauliflower in a large pot over high heat 


on the stove. Keep the cauliflower inside the pot until it cooks 
700g cauliflower . I 
through and you can stick a fork through it. 
4 liters water 2. Remove the cauliflower from the pot and strain in a collander to 
dry. Let stand for about 10 minutes. 
3. Place the cauliflower in a blender and blend on high until it is 
shredded into little pieces. 
4. Once dry, wrap the cauliflower in cheesecloth and squeeze out 


any additional liquid. 


NOTE I: YOU CAN PURCHASE EITHER FROZEN OR FRESH 
CAULIFLOWER RICE FROM MANY STORES. IF YOU'RE 
LAZY, YOU CAN JUST USE THOSE!!! 


NOTE 2: YOU CAN USE THIS INSTEAD OF RICE OR 


POTATOES IN ANY MEAL FOR MORE FIBER, LESS 
CALORIES, AND MORE PROTEIN THAN LAST TIME! 


TOTAL 
NUTRITION 


CALORIES 175 
FAT (G) l 
CARBS (G) 37 
FIBER (G) 18 
PROTEIN (G) 14 


120 www.gregdoucette.com 


c» Copyright Coach Greg Inc. 2020 Rae e ea Ca 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Egg White Fries 
© 


e VEGETARIAN YE cturen-eree PREP TIME READY PN 
10 MINUTES 45 MINUTES 

Ingredients Directions 
VARGS 1 SERVING 1. Pre-heat the oven to 400°F/204°C. 

2. Cut the potatoes lengthwise into strips. 
175g russet potato or white potato . 

3. Place in a large bowl. 
of choice : 

4. Pourthe egg whites over the cut potatoes. 
115g sweet potato 5. Sprinkle with salt and pepper and any additional seasonings you 


120g (% cup) egg whites desire. 


P 6. Place parchment paper on a baking sheet. Spray with cooking 


spray for 1 second, and then place the potato strips on the sheet. 


cl 7. Bake at 400°F/204°C. After 20 minutes, remove from the oven 
Any spice(s) you desire (garlic and move the potatoes around. Place the baking sheet back in 
powder, vegetable seasoning, Club the oven and let cook for another 10 minutes. 

House, seasoning salt) 8. Remove the potato strips from the oven and allow to cool. 


Enjoy! 


NUTRITION 
PER SERVING 


CALORIES 330 
FAT (G) l 
CARBS (G) 6l 
FIBER (G) 8 
PROTEIN (G) 20 


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c» Copyright Coach Greg Inc. 2020 121 Backto black omnes 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Inside-Out Baked Potatoes 


e VEGETARIAN X GLUTEN-FREE 


Ingredients 
MAKES | SERVING 


300g any white potato (1 large 
potato) 


120g (Y2 cup) 0% fat Greek yogurt 
45g (3 tbsp) salsa 
1 slice (or 19g shredded) fat-free 


cheese (30 calories) 
50g deli meat of choice (50 calories) 
1 tbsp sliced green onion 


Salt & pepper (to taste) 


NUTRITION 
PER SERVING 


CALORIES 450 
FAT (G) 4 
CARBS (G) 74 
FIBER (G) 8 
PROTEIN (G) 32 


c» Copyright Coach Greg Inc. 2020 


2 


PREP TIME 
10 MINUTES 


READY IN 
45 MINUTES 


Directions 


J; 
2. 


Pre-heat the oven to 350°F/177°C. 

Slice the potatoes in half and cook in the microwave until fully 
cooked. You may also bake in the oven until completely cooked. 
Scoop out the white part of the potato, and place into a separate 
bowl. Make sure the skin remains intact. 

Mix inside white of potato, Greek yogurt, salsa, cheese, and deli 
meat until there is a smooth, even consistency. 

Spray a baking sheet with cooking spray, and place the potato half 
skins on it. Spoon the potato mixture back into each of the potato 
skins, and place the baking sheet in the oven for 10 minutes. 
Remove from the oven and serve. Top with green onion, cheese, 
& salt & pepper if desired. 


NOTES: TO MAKE THIS A VEGETARIAN RECIPE, YOU CAN 
USE A VEGGIE DELI MEAT OR SIMPLY LEAVE THE MEAT 


OUT. THERE ARE NO RULES IN THIS KITCHEN!! 


122 


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| am not a doctor! You know that. 
I'm NOT no dietician!! | don't 
know anything! | just know how 
to lose weight and be in shape. 
What?! Oh that's something. | know 
something|!! 93 











TREATS 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Apple Cinnamon Protein 
Rice Cakes 


Ø VEGETARIAN x GLUTEN-FREE 


Ingredients 


MAKES | SERVING 


6 rice cakes 


Sliced apples (?4 serving ~1 


medium sized apple) (I use a Granny 


Smith apple) 


33g (1 scoop) chocolate protein 


powder 


12g (2 tbsp) powdered peanut 
butter (PB2) 


30m! (2 tbsp) water 


1 packet (or 2 tsp) sweetener 


Cinnamon to taste 


o, 


PREP TIME READY IN 
10 MINUTES 15 MINUTES 
Directions 


1. 


Mix the chocolate protein powder and powdered peanut butter in 
a bowl. Slowly add water to make a liquid paste consistency. Add 
sweetener if you desire more sweetness like Coach Greg. 


Spread the liquid paste over the rice cakes. 


Wash the apple and cut into thin slices, place on top of the rice 


cake. 


Sprinkle with cinnamon. Enjoy! 





RICE CAKES B 





NUTRITION 
PER SERVING 





CALORIES 490 
FAT (G) 7 
CARBS (G) 80 
FIBER (G) 10 
PROTEIN (G) 35 


e» 


Copyright Coach Greg Inc. 2020 


125 www.gregdoucette.com 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate PB 


Chilled Rice Cakes 


Ø VEGETARIAN 


Ingredients 


MAKES | SERVING 
3 original rice cakes 


16g (Y% scoop) chocolate protein 


powder 


12g (2 tbsp) powdered peanut 
butter (PB2) 


30m! (2 tbsp) water 
OPTIONAL: 
1 packet (2 tsp) sweetener 


Add 30g banana, apple or 


strawberry 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME 
10 MINUTES 


Directions 


1. 


READY IN 


15 MINUTES 


Mix the chocolate protein powder and peanut butter powder in a 


bowl. Add water slowly to make a liquid paste consistency. (You 


may add a packet of sweetener if you prefer a very sweet taste.) 


Spread the liquid paste over the rice cakes. 


Place on a plate and put in the freezer for approximately 10-15 


minutes. 


Remove from the freezer and top with fresh sliced strawberry, 


banana, or apple. Enjoy! 


NUTRITION 
PER SE€RVING 


CALORIES 
FAT (G) 
CARBS (G) 
FIBER (G) 
PROTEIN (G) 


126 


BANANA 
BASED 


275 
3 


38 
3 
pue 


STRAWBERRY APPLE 


BASED BASED 
255 265 
3 3 
34 36 
3 3 
ele ae 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate PB Banana 


Rice Cakes 
& 


Ø VEGETARIAN PREP TIME READY IN 
10 MINUTES 20 MINUTES 

Ingredients Directions 

MAKES I SERVING 1. Set the rice cakes on a plate. 


T ues 2. Mix chocolate protein powder and powdered peanut butter in a 


bowl. Add water slowly to make a liquid paste consistency (add 


110g (1 serving) banana "P ] att 
gí 9) sugar twin if you desire sweetness, | like it sweet). 


12g (2 tbsp) powdered peanut 3. Spread the chocolate protein and powdered peanut butter mix 
Duc over the rice cakes. 

16g (% scoop) chocolate protein 4. Top the rice cakes with thinly sliced banana. 

powder 


Water (to desired thickness) 
Optional: 


1 packet (2 tsp) sweetener 


NUTRITION 
PER SERVING 


CALORIES 360 
FAT (G) 3 
CARBS (G) 76 
FIBER (G) 3 
PROTEIN (G) 23 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 127 Backto Table of Contents 


COOKIES 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Blueberry Protein Cookies 
à 


Ø vecetarian W GLUTEN-FREE PREP TIME READY IN 
15 MINUTES 30 MINUTES 


Who doesn't love blueberries? And protein? And cookies?! Need | say more? Feast your taste buds on 
these delicious blueberry protein cookies. With almost 20 grams of protein for 2 cookies, how could you 
go wrong with this tasty delight? 


Ingredients Directions 


MAKES I2 COOKIES (6 1. Preheat the oven to 350°F (177°C) and spray a baking sheet with 
SERVINGS) . 
cooking spray. 


180g (1% t fl . . : 
SUBS noe oUy 2. In a bowl, mix all the dry ingredients together well. In a separate 


100g (3 scoops) vanilla protein bowl, mix all the wet ingredients together well. Add the wet 
powder (390 calories, 75g protein) ingredients to the dry ingredients and combine until fully mixed 
250g (1 cup) 096 fat Greek yogurt throughout. Fold in the blueberries and mix gently. 

135g (% serving) fresh blueberries 3. Place small spoonfuls of the batter on the baking sheet 1-2 inches 


125802 cup) Ow elore yp (3-5cm) apart. Place in the oven and bake for 8-10 minutes or until 


the cookies begin to turn golden brown. Remove from the oven 
5g (1 tsp) vanilla extract 


and allow the cookies to cool down for 10 minutes before serving. 
4g (1 tsp) baking powder 
5g (1 tsp) baking soda 


1 tsp salt 


TOTAL NUTRITION 
NUTRITION PER SERVING 


CALORIES 1360 CALORIES 230 
FAT (G) 20 FAT (G) 3 
CARBS (G) 167 CARBS (G) 28 
FIBER (G) ee FIBER (G) 4 
PROTEIN (G) 132 PROTEIN (G) ee 


. www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 129 Baccio. Tahleof Comens 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Chip Brownie 


Ø VEGETARIAN x GLUTEN-FREE 


Ingredients 


MAKES 10 SERVINGS 
Whisk wet 


1 large egg 


48g (V2 cup) powdered peanut 
butter (PB2) 


6 packets (4 cup) sweetener 


30g (2 tbsp) unsweetened 


applesauce 
Mix dry 


50g (1% scoops) chocolate protein 


powder 

16g (2 tbsp) self-rising flour 
20g (4 cup) cocoa powder 
5g (1 tsp) baking soda 
Mix-ins 

30g (2 tbsp) mini sugar-free 


chocolate chips 


Di 


Cookie 
© 


PREP TIME READY IN 
10 MINUTES 20 MINUTES 
rections 


1. Preheat the oven to 350°F/177°C. 


>A w N 


n a bowl, whisk together all the wet ingredients. 


n another bowl, mix the dry ingredients together. 


Gradually add the dry ingredients into the wet and mix thoroughly 


until smooth. Then add in the chocolate chips. 


5. Using a spoon, drop 10 cookies onto parchment/splat mat (the 


cookies will spread a little). 


6. Bake for 6-8 minutes. Depending on your protein, the cooking 


time may vary. It's best to undercook so they are fudgy. 


7. Letit cool slightly and put on a cooling rack to prevent cookies 


from continuing to bake or dry out. 


NOTES: USING UNSWEETENED 'MILK' WILL MAKE 


A 'RICHER’ COOKIE. 


NUTRITION NUTRITION 
PER BATCH PE€R SE€RVING 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


800 


34 


73 


eae 


70 


CALORIES 80 
FAT (G) 3 
CARBS (G) 7 
FIBER (G) 2 
PROTEIN (G) 7 
130 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Cookie Explosion 
à 


e VEGETARIAN PREP TIME READY IN 

15 MINUTES 10 MINUTES 
Ingredients Directions 
MAKES 8 COOKIES (4 1. Preheat the oven to 350°F (177°C) and spray a baking sheet with 


SERVINGS) 
cooking spray. 
60g (14 cup) egg whites . . : 

2 a 2. In a bowl, mix all the dry ingredients together well. In a separate 


72g (94 cup) powdered peanut bowl, mix all the wet ingredients together well. Add the wet 


Kunar (Rpa ingredients to the dry ingredients and combine until fully mixed. 

4 packets (~ 2 tbsp) sweetener Fold in the mini chocolate chips and mix gently. 

30g (2 tbsp) unsweetened 3. Place 8 small spoonfuls of the batter on the baking sheet 1-2” (2-5 
applesauce cm) apart. Place in the oven and bake for 5-7 minutes or until the 
50g (1% scoops) chocolate protein cookies begin to turn golden brown. Remove from the oven and 
powder allow the cookies to cool down for 10 minutes before serving. 


16g (2 tbsp) self-rising flour 
20g (4 cup) cocoa powder 
5g (1 tsp) baking soda 
15g mini sugar-free chocolate chips 
FE ee 


NUTRITION NUTRITION 
PER BATCH PER SERVING 


CALORIES 675 CALORIES 170 
FAT (G) 15 FAT (G) 4 
CARBS (G) 93 CARBS (G) 23 
FIBER (G) 50 FIBER (G) le 
PROTEIN (G) 82 PROTEIN (G) 20 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 131 Baccio Tableof Coments 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cinnamon Raisin Squares 


Ø VEGETARIAN X GLUTEN-FREE 


Ingredients 

MAKES Ile COOKIES 

180g (% cup) egg whites 

570g (2% cup) unsweetened apple 


Sauce 


24 packets (1 cup) sweetener 


300g (9 scoops) cinnamon or vanilla 


protein powder 

120g raisins 

7.5g (1% tsp) baking powder 
~ 4g (% tsp) baking soda 
12g (2 tbsp) cinnamon 


~ 4g (% tsp) nutmeg 


© 


PREP TIME 
15 MINUTES 


Directions 
1. Preheat the oven to 325°F (163°C). 


READY IN 
40 MINUTES 


2. Combine all wet ingredients into a bowl and whisk and set aside. 


3. In a separate large bowl, combine all dry ingredients and stir, then 


add wet ingredients and stir until smooth consistency. 


4. Spray a loaf pan with cooking spray. Pour the batter into the loaf 


pan and bake for 25-30 minutes or until a toothpick comes out 


clean. 


NUTRITION 
PER BATCH 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


1870 


20 


188 


250 


132 


NUTRITION 
PER SERVING 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


PROTEIN (G) 


155 


al 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Double Chocolate Cookie 


9 VEGETARIAN x GLUTEN-FREE 


Ingredients 


MAKES 8 SERVINGS 


60g (% cup) powdered peanut 
butter (PB2) 


66g (2 scoops) chocolate protein 


powder 
375g chickpeas (canned, rinsed) 
60g (14 cup) egg whites 


30g (2 tbsp) sugar-free chocolate 
chips 


60m! (% cup) low-calorie syrup 
5g (1 tsp) vanilla extract 

2 packets (~1 tbsp) sweetener 
2g (15 tsp) baking powder 

% tsp sea salt 


Cooking spray 





NUTRITION 
PER BATCH 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


Squares 


© 


PREP TIME READY IN 
20 MINUTES 40 MINUTES 
Directions 


1. 


Preheat the oven to 350°F (177°C) and spray a baking sheet with 


cooking spray. 


Place all ingredients (except the chocolate chips) in a blender and 
blend until smooth. Then, add the chocolate chips and mix with a 


spatula until well mixed. 


batter in the square pan. 


toothpick comes out clean. 


for 10 minutes. 


els CALORIES 
a8 FAT (G) 

135 CARBS (G) 
30 FIBER (G) 


III PROTEIN (G) 


133 


Spray a square pan with cooking spray for 1 second. Spread the 


Place the pan in the oven and bake for 15-17 minutes or until a 


Remove from the oven and allow the cookie bake to cool down 


Cut into 8 pieces or however many servings are desired. 





NUTRITION 
PER SERVING 


150 


14 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Pumpkin Protein Squares 


Ø VEGETARIAN X GLUTEN-FREE 


Ingredients 


MAKES | BATCH. SERVING SIZE 
VARIES DEPENDING ON HOW 
LARGE OR SMALL YOU CUT THE 
PECES? 


60g (% cup) powdered peanut butter (PB2) 
66g (2 scoops) protein powder 
250g (1 cup) pure pumpkin 

2.5g (15 tsp) baking powder 

% tsp sea salt 

5g (1 tsp) vanilla extract 

375g chickpeas (canned, rinsed) 
20g sugar-free chocolate chips 

60g (14 cup) egg whites 

110g banana 

125g (% cup) 0% fat cottage cheese 


60ml (14 cup) Walden Farms sugar-free 


chocolate syrup 
2 packets (~1 tbsp) sweetener 


Cooking spray 


NOTE: THIS RECIPE 
EITHER MAKES 
8 LARGE PIECES, 

l2 MEDIUM PIECES, 


PREP TIME 


© 


READY IN 
10 MINUTES 40 MINUTES 


Directions 


Pre-heat the oven to 350°F (177°C). 


Place all ingredients into a blender and blend on medium 
until smooth. 


Spray a mixing bowl for 1 second with cooking spray. 
Add the mixture to the bowl and fold in the chocolate 
chips. 

Spray an 8"x 8" (20 cm x 20 cm) square pan with 
cooking spray for 1 second. Spread the mixture with the 
chocolate chips in the square pan. 


Place in the oven and bake until a toothpick comes out 
clean (approximately 45 minutes.) 


Remove from the oven and let sit to cool completely and 
firm up. 


Slice according to your preferred portion sizes and serve! 


NUTRITION ENTIRE, | Cee ne MEM Sauces BITE SIZE 
BATCH = 
PER SERVING PIECE PIECE PIECE PIECE 


I8 SMALL PIECES. OR CALORIES 1500 188 125 83 50 
30 BITE-SIZE PIECES. 
FAT (G) 29 4 3 e I 
DIVIDE THE BATCH INTO 
PORTIONS ACCORDING CARBS (G) JEG E = uo E 
TO YOUR PREFERRED 
SERVING SIZE AND DAILY DIES a2 2 2 E 
CALORIE REQUIREMENTS. PROTEIN (G) 128 l6 lI 7 4 
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Copyright Coach Greg Inc. 2020 134 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cottage Cookie Cakes 


Ø VEGETARIAN X GLUTEN-FREE 


Ingredients 


MAKES 20 COOKIES 


60g (% cup) powdered peanut butter 
(PB2) 


66g (2 scoops) chocolate protein 


powder 

2g (15 tsp) baking powder 

% tsp salt 

10g (2 tsp) vanilla extract 

375g chickpeas (canned, rinsed) 
20g sugar-free chocolate chips 

60g (14 cup) egg whites 

110g banana (1 serving) 

125g (v5 cup) 096 fat cottage cheese 


80g (7$ cup) Walden Farms chocolate 
syrup 
2 packets (^1 tbsp) sweetener 


Cooking spray 


NUTRITION 
PER BATCH 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
20 MINUTES 40 MINUTES 

Directions 

1. Preheat the oven to 350°F/177°C. 

2. In a bowl, place the powdered peanut butter, cottage cheese 
combine all the ingredients. Mix well until there is a smooth 
consistency. 

3. Fold the chocolate chips into the batter. 

4. Spray a cookie sheet with cooking spray. With your hands, form 
20 balls with the dough and place on a cookie sheet, leaving 
about 1" (22cm) in between each dough ball. 

5. Place in the oven and bake until the toothpick inserted into the 
middle comes out clean (approximately 15-17 minutes.) 

6. Let sit to cool completely to firm up. 


1400 


27 


162 


31 


126 


NUTRITION 
PER COOKIE 


CALORIES 70 
FAT (G) I 
CARBS (G) 8 
FIBER (G) I 
PROTEIN (G) 6 


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135 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


PB Chocolate Chip 


Banana Protein Cookies 


Ø VEGETARIAN WH GLUTEN-FREE nona E 
Ingredients Directions 
MAKES 4-8 COOKIES 1. Preheat the oven to 375°F (190°C). 
66g (2 scoops) chocolate peanut butter whey 2. Mix all dry ingredients together in a bowl. 
protein powder 3. In a separate bowl, combine almond milk and vitafiber, 
60g (14 cup) IMO syrup such as Vitafiber stir and then heat in the microwave for 45 seconds. 
60g (^15 cup) oat flour 4. Add the syrup/almond milk and egg white/banana to 
24g (14 cup) powdered peanut butter (PB2) the dry mix, and stir until it forms a consistent paste. 


25g (5 tbsp) cocoa powder 5. Spray the cookie sheet with cooking spray. With your 


hands, shape 4-8 dough balls, and place on the cookie 
80m! (% cup) unsweetened almond milk 
sheet 2" (bcm) apart from each other. 


10 packets (% cup) sweetener . ; 
E Pun 6. Place the chocolate chips evenly on each cookie. 


~1g (% tsp) baking powder . : . 
7. Place in the oven for 12 min. Remove and let cool until 
60g (% cup) egg whites you are ready to serve. 


30g (~% serving) overripe banana 8. Eat warm or cold. | like it warm better! 


60ml (14 cup) Walden Farms chocolate syrup 
15g chocolate chips (80 calories) 


Cooking spray 


NOTE: THIS RECIPE EITHER NUTRITION ENTIRE LARGE MEDIUM SMALL 
MAKES PER SERVING BATCH COOKIE COOKIE COOKIE 
4 LARGE COOKIES, 


6 MEDIUM COOKIES, OR 
8 SMALL COOKIES. CALORIES 900 e225) 150 15 


FAT (G) 20 5 3 3 
DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO CARBS (G) 141 35 24 I8 
YOUR PREFERRED SERVING 
SIZE AND DAILY CALORIE FIBER (G) 28 16 n 8 
REQUIREMENTS. PROTEIN (G) 76 19 13 10 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 136 EL hina Cena 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


PB Chocolate Chip 
Protein Cookies 


Ø VEGETARIAN X GLUTEN-FREE 


Ingredients 


MAKES 4-8 COOKIES 


66g (2 scoops) chocolate peanut butter 


whey protein powder 

60g (14 cup) IMO syrup such as Vitafiber 
60g (~% cup) oat flour 

24g (14 cup) powdered peanut butter 
(PB2) 

25g (5 tbsp) cocoa powder 

80m! (% cup) unsweetened almond milk 
10 packets (% cup) sweetener 

1g (^14 tsp) baking powder 

60g (14 cup) egg whites 

60ml (14 cup) Walden Farms chocolate 
syrup 

15g chocolate chips (80 calories) 


Cooking spray 


NOTE: THIS RECIPE EITHER 
MAKES 
4 LARGE COOKIES, 
6 MEDIUM COOKIES, OR 
8 SMALL COOKIES. 


DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO 
YOUR PREFERRED SERVING 
SIZE AND DAILY CALORIE 
REQUIREMENTS. 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
15 MINUTES 40 MINUTES 

Directions 

1. Preheat the oven to 375°F (190°C). 

2. Mix all dry ingredients together in a bowl. 

3. In a separate bowl, combine almond milk and vitafiber, stir 
and then heat in the microwave for 45 seconds. 

4. Add the syrup/almond milk and egg whites to the dry mix, 
and stir until it forms a consistent paste. 

5. Spray the cookie sheet with cooking spray. With your hands, 
shape 4-8 dough balls, and place on the cookie sheet 2” 
(5cm) apart from each other. 

6. Place the chocolate chips evenly on each cookie. 

7. Place in the oven for 12 min. Remove and let cool until you 
are ready to serve. 

8. Eat warm or cold. | like it warm better! 


ENTIRE LARGE MEDIUM SMALL 
PER SERVING BATCH COOKIE COOKIE COOKIE 
CALORIES 875 219 146 109 
FAT (G) 20 5 3 e 
CARBS (G) 134 34 ee 17 
FIBER (G) 63 le Il 8 
PROTEIN (G) 75 19 13 9 


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137 


PROTEIN BARS 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Banana Fiber One Chocolate 
Protein Bar 


Ø VEGETARIAN X GLUTEN-FREE 





© 


PREP TIME READY IN 
20 MINUTES 2 HOURS 






Like banana splits but also like your shreds? Try out this delicious banana, chocolate, peanut butter medley chocolate 
bar. If you have a batch of these sitting in your freezer at any given time, you can reach in and grab one of these 
when you're thinking about the delicious flavors of banana, chocolate, and peanut butter. If you are following a vegan 
diet, choose a vegan protein powder with chocolate and peanut butter flavors. 


Ingredients 


MAKES | BATCH (8 LARGE, 
I? MEDIUM. I8 SMALL, OR 
30 BITE-SIZE PIECES) 


231g (7 scoops) chocolate peanut 


butter whey protein powder 


315g/ml (~1% cup) IMO syrup such 
as Vitafiber syrup 


220g (2 servings) overripe banana 


60g Fiber One Original Bran cereal 
(120 calories) 


Cooking spray 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


MIX WITH A SPOON IF YOU 
WANT A PROTEIN PUMP 


uo 


c» Copyright Coach Greg Inc. 2020 


Directions 


1. 


Microwave IMO syrup in a bowl until bubbles start to form (about 
1 minute on high). 

Remove bowl from microwave and add remaining ingredients. 
Combine all the ingredients together with a mixer or spoon until 


you achieve a sticky, doughy consistency. 


Spread mixture onto a silicone tray and transfer to a freezer. Pro 
Tip: To help transfer the gooey mixture, Greg recommends that 
you spray one of your fingers with cooking spray to help to evenly 


distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let sit at 
room temperature for 5 minutes. Slice the batch into portion sizes 
of choice (for reference on the nutrition by portion size, see the 
nutrition table). Wrap individual pieces in wax paper and return 


them to the freezer. 


Chocolate bars should remain in the freezer until they are ready 
to be eaten. Eat within 5 minutes of removing from the freezer for 


best results. 


NUTRITION ENTIRE LARGE MEDIUM SMALL Ee 
PER SE€RVING BATCH PC (8) Pc (le) Pc (18) (30) 


CALORIES 1800 ees 150 100 60 

FAT (G) 24 3 e l l 

CARBS (G) 364 46 30 20 le 

FIBER (G) 80 10 7 4 

PROTEIN (G) 181 23 I5 10 6 
139 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Caramel Protein 
Chocolate Bar 


9 VEGETARIAN X GLUTEN-FREE 


Ingredients 


MAKES | BATCH. SERVING 
SIZE VARIES DEPENDING 
ON HOW LARGE OR SMALL 
YOU CUT THE PIECES. 


264g (8 scoops) chocolate peanut 


butter protein powder 


315g (1% cup) IMO syrup such as 
Vitafiber syrup 


120g (Y2 cup) Walden Farms 
Caramel/Chocolate Syrup 


1 tsp caramel extract 


Cooking spray 






© 


PREP TIME READY IN 
10 MINUTES 2 HOURS 


Directions 
1. 


9: 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


NOTE: THIS RECIPE EITHER 
MAKES 
8 LARGE PIECES, 
l2 MEDIUM PIECES, 
18 SMALL PIECES, OR 
30 BITE-SIZE PIECES. 


DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO 
YOUR PREFERRED SERVING 
SIZE AND DAILY CALORIE 

REQUIREMENTS. 


c» Copyright Coach Greg Inc. 2020 


Microwave IMO syrup in a bowl until bubbles start to form (about 
30 seconds on high). 


Remove bowl from microwave and add remaining ingredients. 
Combine all the ingredients together with a mixer or spoon until 
you achieve a sticky, doughy consistency. 


Spread mixture onto a silicone tray and transfer to a freezer. Pro 
Tip: To help transfer the gooey mixture, Greg recommends that 
you spray one of your fingers with cooking spray to help to evenly 
distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let sit at 
room temperature for 5 minutes. Slice the batch into portion sizes 
of choice (for reference on the nutrition by portion size, see the 
nutrition table). Wrap individual pieces in wax paper and return 
them to the freezer. 


Chocolate protein bars should remain in the freezer until they are 
ready to be eaten. 


NUTRITION ENTIRE LARGE MEDIUM SMALL BITE 
PER SERVING BATCH PC PC PC SIZE PC 


CALORIES 1630 204 136 9I 54 
FAT (G) 26 3 2 I I 
CARBS (G) 268s 34 ae I5 9 
FIBER (G) 47 6 4 3 e 
PROTEIN (G) 200 25 17 lI 7 

140 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


€va Dunbar's Coconut Power 
Protein Bar 


Ø VEGETARIAN x GLUTEN-FREE 


Ingredients 


MAKES | BATCH. SERVING 
SIZE VARIES DEPENDING 
ON HOW LARGE OR SMALL 
YOU CUT THE PIECES. 


264g (8 scoops) chocolate protein 


powder 


315g (1% cup) IMO syrup such as 
Liquid Vitafiber 


30g unsweetened coconut fine flakes 
20g (14 cup) cocoa powder 

110g Special K Protein Cereal 

5g (1 tsp) coconut extract 


15 tsp lemon rind 


Cooking spray 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CHECK OUT 


@EVALAURABELLE 
IFBBPRO ON YOUTUBE! 








© 


PREP TIME READY IN 
20 MINUTES 2 HOURS 






Directions 
1. 


Microwave liquid Vitafiber in a bowl until bubbles start to form 


(about 30 seconds on high). 


Remove bowl from microwave and add remaining ingredients. 
Combine all the ingredients together with a mixer or spoon 


until you achieve a sticky, doughy consistency. 


Spread mixture onto a silicone tray and transfer to a freezer. 
Pro Tip: To help transfer the gooey mixture, Greg recommends 
that you spray one of your fingers with cooking spray to help 


to evenly distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let sit at 
room temperature for 5 minutes. Slice the batch into portion 
sizes of choice (for reference on the nutrition by portion size, 
see the nutrition table). Wrap individual pieces in wax paper 


and return them to the freezer. 


Coconut protein bars should remain in the freezer until they 


are ready to be eaten. 


NUTRITION ENTIRE LARGE MEDIUM SMALL 
NOTE: THIS RECIPE EITHER MAKES ESA PATCH P'ece = plece PIece 


8 LARGE PIECES, 
l2 MEDIUM PIECES, OR 
18 SMALL PIECES. 


DIVIDE THE BATCH INTO PORTIONS 


ACCORDING TO YOUR PREFERRED 


SERVING SIZE AND DAILY CALORIE 


REQUIREMENTS. 


c» Copyright Coach Greg Inc. 2020 


CALORIES 2250 280 190 125 
FAT (G) 45 6 4 3 
CARBS (G) 356 45 30 20 
FIBER (G) 63 8 5 4 
PROTEIN (G) e32 29 I9 13 

141 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Holiday Chocolate Protein Bar 


Ø VEGETARIAN X GLUTEN-FREE 


Ingredients 


MAKES | BATCH. SERVING 


SIZE VARIES DEPENDING ON 


HOW LARGE OR SMALL YOU 
CUT THE PIECES. 


264g (8 scoops) chocolate peanut 


butter whey protein powder 


315g (1% cup) IMO syrup such as 
Vitafiber syrup 


120ml (Y2 cup) Walden Farms 
Chocolate Syrup 


20g (4 cup) cocoa powder 


45g Christmas colored chocolate chips 


5g (1 tsp) caramel extract (or 


peppermint extract 


Cooking spray 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CLICK TO ORDER WALDEN 
FARMS CHOCOLATE SYRUP 






© 


PREP TIME 
20 MINUTES 


READY IN 
2 HOURS 


Directions 
1. 


NOTE: THIS RECIPE EITHER 
MAKES 
8 LARGE PIECES, 
l2 MEDIUM PIECES, 
18 SMALL PIECES, OR 
30 BITE-SIZE PIECES. 


DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO 
YOUR PREFERRED SERVING 
SIZE AND DAILY CALORIE 
REQUIREMENTS. 


c» Copyright Coach Greg Inc. 2020 


Microwave IMO syrup in a bowl until bubbles start to form 
(about 30 seconds on high). 


Remove bowl from microwave and add remaining ingredients. 
Combine all the ingredients together with a mixer or spoon 
until you achieve a sticky, doughy consistency. 


Spread mixture onto a silicone tray and transfer to a 

freezer. Pro Tip: To help transfer the gooey mixture, Greg 
recommends that you spray one of your fingers with cooking 
spray to help to evenly distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let sit at 
room temperature for 5 minutes. Slice the batch into portion 
sizes of choice (for reference on the nutrition by portion size, 
see the nutrition table at the bottom right of this page). Wrap 
individual pieces in wax paper and return them to the freezer. 


Chocolate bars should remain in the freezer until they are 
ready to be eaten. Eat within 5 minutes of removing from the 
freezer for best results. 


ENTIRE LARGE MEDIUM SMALL BITE 
PER SERVING BATCH PC PC PC SIZE PC 
CALORIES 1840 230 153 lo2 6l 
FAT (G) 38 5 3 2 l 
CARBS (G) 298 37 25 17 10 
FIBER (G) 50 6 4 3 
PROTEIN (G) 203 25 17 Il 7 


www.gregdoucette.com 
Back to Table of Contents 


142 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Protein PB Chocolate Bar 


Ø VEGETARIAN x GLUTEN-FREE 





© 


PREP TIME READY IN 
20 MINUTES 2 HOURS 






Like Reese's Peanut Butter cups but also like being shredded? Try out this fantastic take on a chocolate 
peanut butter snack bar. If you have a batch of these sitting in your freezer at any given time, you can reach 
in and grab one of these when you're thinking about grabbing a Reese's Peanut Butter cup. You get the 
deliciousness of Halloween candy plus the protein you need to be successful in your anabolic pursuits. 


Ingredients Directions 


MAKES | BATCH. SERVING 1. 
SIZE VARIES DEPENDING 

ON HOW LARGE OR SMALL 

YOU CUT THE PIECES. 


230g (7 scoops) chocolate peanut 


butter cup whey protein powder 


315g (1% cup) IMO syrup such as 3 
Vitafiber syrup 


120ml (45 cup) Walden Farms 


chocolate syrup 
20g (4 tbsp) cocoa powder 4. 


60g (% cup) peanut butter powder 
(PB2) 


Cooking spray 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CLICK TO ORDER WALDEN 
FARMS CHOCOLATE SYRUP 


CLICK TO PURCHASE PBe 
POWDERED PEANUT BUTTER 


Microwave IMO syrup in a bowl until bubbles start to form (about 
30 seconds on high). 


Remove bowl from microwave and add remaining ingredients. 
Combine all the ingredients together with a mixer or spoon until 


you achieve a sticky, doughy consistency. 


Spread mixture onto a silicone tray and transfer to a freezer. Pro 
Tip: To help transfer the gooey mixture, Greg recommends that 
you spray one of your fingers with cooking spray to help to evenly 


distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let sit at 
room temperature for 5 minutes. Slice the batch into portion sizes 
of choice* (see note). Wrap individual pieces in wax paper and 
return them to the freezer. 

Chocolate bars should remain in the freezer until they are ready 
to be eaten. Eat within 5 minutes of removing from the freezer for 


best results. 


NUTRITION ENTIRE LARGE MEDIUM SMALL 
NOTE: THIS RECIPE EITHER MAKES A a Piece 


8 LARGE PIECES, 


I2 MEDIUM PIECES, OR CALORIES 1650 205 137 9I 
I8 SMALL PIECES. 
FAT (G) 37 5 3 2 
DIVIDE THE BATCH INTO PORTIONS 
ACCORDING TO YOUR PREFERRED CARBS (G) 256 32 el 14 
SERVING SIZE AND DAILY CALORIE 
REQUIREMENTS. FIBER AS) Hz Is Do 
PROTEIN (G) 139 17 le 8 
www.gregdoucette.com 
Copyright Coach Greg Inc. 2020 143 
c» pee 9 Back to Table of Contents 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


SKOR Protein Bar 


7 V€GETARIAN 


Ingredients 


MAKES | BATCH. SERVING 
SIZE VARIES DEPENDING ON 
HOW LARGE OR SMALL YOU 
CUT THE PIECES. 


264g (8 scoops) chocolate peanut 
butter protein powder 


315g (1% cup) IMO syrup such as 
Vitafiber syrup 


80m! (% cup) Walden Farms Caramel or 
Chocolate Syrup 


20g (%4 cup) cocoa powder 
40g Skor chipits (toffee bits) 
5g (1 tsp) caramel extract 


Cooking spray 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CLICK TO ORDER WALDEN 
FARMS SYRUP 


CLICK TO PURCHASE SKOR 
TOFFEE BITS 






© 


PREP TIME 
20 MINUTES 


READY IN 
2 HOURS 


Directions 
1. 


NOTE: THIS RECIPE EITHER 
MAKES 
8 LARGE PIECES, 
l2 MEDIUM PIECES, 
18 SMALL PIECES. OR 
30 BITE-SIZE PIECES. 


DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO 
YOUR PREFERRED SERVING 
SIZE AND DAILY CALORIE 
REQUIREMENTS. 


Copyright Coach Greg Inc. 2020 


V] 


Microwave IMO syrup in a bowl until bubbles start to form 
(about 30 seconds on high). 


Remove bowl from microwave and add remaining ingredients. 
Combine all the ingredients together with a mixer or spoon 
until you achieve a sticky, doughy consistency. 


Spread mixture onto a silicone tray and transfer to a freezer. 
Pro Tip: To help transfer the gooey mixture, Greg recommends 
that you spray one of your fingers with cooking spray to help to 
evenly distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let sit at 
room temperature for 5 minutes. Slice the batch into portion 
sizes of choice (for reference on the nutrition by portion size, 
see the nutrition table). Wrap individual pieces in wax paper 
and return them to the freezer. 


Chocolate protein bars should remain in the freezer until they 
are ready to be eaten. 


ENTIRE LARGE MEDIUM SMALL BITE 
PER SERVING BATCH PC PC PC SIZE PC 
CALORIES 1840 230 155 100 60 
FAT (G) 40 5 3 2 l 
CARBS (G) 292 37 24 16 10 
FIBER (G) 47 6 4 3 
PROTEIN (G) 200 e5 17 lI 


www.gregdoucette.com 
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144 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Special K Banana Crunch 
Chocolate Protein Bar 


Ø VEGETARIAN 


READY IN 
2 HOURS 


PREP TIME 
20 MINUTES 





Ingredients 


MAKES | BATCH. SERVING 
SIZE VARIES DEPENDING 
ON HOW LARGE OR SMALL 
YOU CUT THE PIECES. 


~230g (7 scoops) chocolate peanut 


butter whey protein powder 


315ml (1% cup) IMO syrup such as 
Vitafiber syrup 


220g (2 servings) overripe banana 
110g Special K Protein Cereal 


Cooking spray 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CLICK TO ORDER WALDEN 
FARMS SYRUP 


CLICK TO PURCHASE SKOR 


TOFFEE BITS 


Directions 


as 


NOTE: THIS RECIPE EITHER 


MAKES 
8 LARGE PIECES, 
l2 MEDIUM PIECES, 
I8 SMALL PIECES. OR 
30 BITE-SIZE PIECES. 


DIVIDE THE BATCH INTO 
PORTIONS ACCORDING TO 


YOUR PREFERRED SERVING 


SIZE AND DAILY CALORIE 
REQUIREMENTS. 


XJ 


Copyright Coach Greg Inc. 2020 


Microwave IMO syrup in a bowl until bubbles start to form 
(about 30 seconds on high). 


Remove bowl from microwave and add remaining 
ingredients. Combine all the ingredients together with 
a mixer or spoon until you achieve a sticky, doughy 
consistency. 


Spread mixture onto a silicone tray and transfer to a 
freezer. Pro Tip: To help transfer the gooey mixture, Greg 
recommends that you spray one of your fingers with 
cooking spray to help to evenly distribute across the tray. 


After about 1 hour in the freezer, remove the tray and let 
sit at room temperature for 5 minutes. Slice the batch into 
portion sizes of choice (for reference on the nutrition by 
portion size, see the nutrition table). Wrap individual pieces 
in wax paper and return them to the freezer. 


Chocolate bars should remain in the freezer until they are 
ready to be eaten. Eat within 5 minutes of removing from 


the freezer for best results. 


ENTIRE LARGE MEDIUM SMALL BITE 
PER SERVING BATCH PC PC PC SIZE PC 
CALORIES 2230 279 186 124 74 
FAT (G) 23 3 2 l l 
CARBS (G) 476 60 40 26 l6 
FIBER (G) 244 43 29 19 lI 
PROTEIN (G) 207 26 17 le 7 


www.gregdoucette.com 
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145 


POPCORN 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Double Chocolate Protein 


Ø VEGAN x GLUTEN-FREE 


Ingredients 
MAKES 2 SERVINGS 

2 bags SmartPop popcorn (~400 
calories - because not all kernels 
pop) 

80g (1/3 cup) IMO syrup such as 
Vitafiber 


50g (115 scoop) chocolate protein 


powder 


30g (2 tbsp) Walden Farms 
chocolate syrup or sugar-free 


chocolate syrup of choice 


1 packet (2 tsp) sweetener 


Popcorn 


© 


PREP TIME READY IN 
10 MINUTES 20 MINUTES 
Directions 


1. 


Pop popcorn in the microwave per directions. Once popped, 
place the popped popcorn in a larger bowl than last time. 
Remove all unpopped kernals (this makes a HUGE difference)! 





Separately, put the IMO syrup in a microwave-safe bowl, and 


microwave for 30 seconds. 


Add chocolate syrup, protein powder and sweetener to the IMO 
syrup and stir with a spoon. 


Pour the syrup/protein powder mixture on top of the popped 
SmartPop, and carefully mix with a spatula until well combined 
NOTE: It can take some work to get the popcorn evenly coated. If 
you don't mind getting a little messy use your hands! 


Place and store the chocolate popcorn in the freezer. Eat half now 
and save the rest for later if you can!! (Although you might not be 


able to... these are crazy good!) 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CLICK TO PURCHASE 


SMARTPOP POPCORN 


NUTRITION 
PER BATCH 


CALORIES 


FAT (G) 


CARBS (G) 


FIBER (G) 


PROTEIN (G) 


e» 


Copyright Coach Greg Inc. 2020 


NUTRITION 
PE€R SE€RVING 


740 CALORIES 370 
9 FAT (G) 5 
140 CARBS (G) 70 
34 FIBER (G) T 
48 PROTEIN (G) 24 
147 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Extra Anabolic Protein 


O vecan WS c.uten-rree 


Ingredients 


MAKES 2 SERVINGS 

1 bag SmartPop popcorn (~200 
calories - because not all kernels 
pop) 

80g (1/3 cup) IMO syrup such as 
Vitafiber 


50g (1% scoop) protein powder, 
flavor of choice 

38g (2% tbsp) Walden Farms 
chocolate syrup OR 30g (2 tbsp) 


sugar-free maple syrup 


Popcorn 


© 


PREP TIME READY IN 
10 MINUTES 20 MINUTES 
Directions 


T 


Pop popcorn in the microwave per directions. Once popped, 


place the popped popcorn in a large bowl. Remove all unpopped 
kernals (this makes a HUGE difference)! 
Separately, put the IMO syrup and the Walden Farms syrup in a 


microwave-safe bowl, and microwave for 30 seconds. 


Add chocolate syrup and protein powder to the bowl of IMO 


syrup and stir with a spoon. 


Pour the syrup/protein powder mixture on top of the popped 
SmartPop, and carefully mix with a spatula until well combined 
NOTE: It can take some work to get the popcorn evenly coated. If 
you don't mind getting a little messy use your hands! 


Place and store the coated popcorn in the freezer. Eat half now 
and save the rest for later if you can!! (Although you might not be 


able to... these are crazy good!) 


CLICK TO PURCHASE 
VITAFIBER SYRUP 





CLICK TO PURCHASE 
SMARTPOP POPCORN 





CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


NUTRITION 
PER BATCH 


NUTRITION 
PER SERVING 


540 CALORIES 270 
9 FAT (G) A 
110 CARBS (G) 55 
24 FIBER (G) 12 
4a PROTEIN (G) 22 
148 www.gregdoucette.com 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Protein Popcorn 


Ø VEGAN X GLUTEN-FREE 


Ingredients 
MAKES 2 SERVINGS 


1 bag SmartPop popcorn (~200 
calories - because not all kernels 
pop) 

60g (1/4 cup) IMO syrup such as 
Vitafiber 


33g (1 scoop) protein powder, flavor 
of choice 
30g (2 tbsp) sugar-free maple syrup 


of choice 


CLICK TO PURCHASE 
VITAFIBER SYRUP 


CLICK TO PURCHASE 
SMARTPOP POPCORN 


© 


PREP TIME READY IN 
10 MINUTES 20 MINUTES 
Directions 


1. 


Pop popcorn in the microwave per directions. Once popped, 


place the popped popcorn in a large bowl. Remove all unpopped 
kernals (this makes a HUGE difference)! 


Separately, put the IMO syrup in a microwave-safe bowl, and 


microwave for 30 seconds. 


Add the sugar-free maple syrup and protein powder scoops to 
the bowl of liquid IMO syrup, and mix with a spoon until even 
throughout. 


Pour the syrup/protein powder mixture on top of the popped 
SmartPop, and carefully mix with a spatula until well combined 
NOTE: It can take some work to get the popcorn evenly coated. If 
you don't mind getting a little messy use your hands! 


Place and store the coated popcorn in the freezer. Eat half now 
and save the rest for later if you can!! (Although you might not be 


able to... these are crazy good!) 


| 


NUTRITION NUTRITION 
PER BATCH PER SE€RVING 


CALORIES 
FAT (G) 

CARBS (G) 
FIBER (G) 


PROTEIN (G) 


c» Copyright Coach Greg Inc. 2020 


440 CALORIES 220 
7 FAT (G) A 
93 CARBS (G) A6 
17 FIBER (G) 9 
3! PROTEIN (G) I5 
149 www.gregdoucette.com 


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OTHER TREATS 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


P VEGAN 


Apple Poop 


© 


PREP TIME READY IN 
15 MINUTES 25-50 MINUTES 


Apple Goop is a Greg Doucette classic! This is a perfect recipe for anyone whose favorite season of the 
year is Fall—the season of apple picking, apple pie, apple cider, apple strudel, everything with apples! 
Apple Goop will satisfy your year-round Fall sweet tooth cravings while helping you to stick to your diet 
plan. It is also friendly to vegans, vegetarians, and people following a gluten-free diet. 


Ingredients 


MAKES | SERVING 

45g (¥2 cup) rolled oats 

570g (3 servings) apples 

6 packets (1/4 cup) sweetener 
9g (3 tsp) guar gum 

1-172 tsp cinnamon 


1 liter of water 


NUTRITION 
PER SERVING 


CALORIES 450 
FAT (G) 3 
CARBS (G) 108 
FIBER (G) eae 
PROTEIN (G) 6 


Directions 


1. 
2. 


Chop apples into medium cubes. 


Add apples, oats, sweetener, and cinnamon to a large 
microwave-safe bowl and toss with a fork. 


Blend water and guar gum on high for 15 seconds. 


Add blended water and guar gum mixture to the microwave-safe 
container, and stir all ingredients with a fork. 

Place the bowl in the microwave and heat on high. Remove the 
bowl from the microwave and add water and stir as needed until 
apples are very soft (or as soft as you want them to be.) This may 
take anywhere from 10-40 minutes depending on how strong 
your microwave is and how mushy you want your apples to be! 


CLICK TO PURCHASE GUAR GUM 


c» Copyright Coach Greg Inc. 2020 


MEGA APPLE GOOP 


CALORIES 1760 

180g (2 cups) rolled oats FAT (G) 14 
CARBS (G) 426 

2kg apples FIBER (G) 52 


PROTEIN (G) es 
20 packets (13 tbsp) sweetener 


21g (3 tbsp) guar gum 
3 liters water 


1-2 tbsp cinnamon 


151 www.gregdoucette.com 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Banana Chocolate Protein 
Donuts 
& 


9 VEGETARIAN \& GLUTEN-FREE PREP TIME um 
20 MINUTES 
Ingredients Directions 
BOS See aaa 1. Preheat the oven to 350°F (177°C) 
220g (2 servings) banana 2. Add the banana and yogurt in a blender and blend till smooth. 


125g (¥2 cup) 0% fat Greek yogurt 3. Add in the rest of the ingredients and blend again until everything 


180g (% cup) egg whites is well mixed. 


95g (~% cup) flour of choice 4. Spray a donut pan with cooking spray. Fill the donut pan V2 - 34 


132g (4 scoops) chocolate protein full and bake for approximately 10 minutes. 


powder 5. Once done, let cool for approximately 1 minute, take the 
5g (1 tsp) baking soda doughnuts out of the molds and let them cool on a wire rack. 
4g (1 tsp) baking powder 


5g (1 tsp) vanilla extract 


TOTAL NUTRITION 
NUTRITION PE€R SE€RVING 


CALORIES 1350 CALORIES 3285 
FAT (G) 10 FAT (G) 3 
CARBS (G) 168 CARBS (G) 42 
FIBER (G) lI FIBER (G) 3 
PROTEIN (G) 147 PROTEIN (G) 37 


. www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 153 Baccio. Tahleof Coments 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Low-Calorie Brownie 
Ô 


9 VEGETARIAN WW GLUTEN-FREE PREP TIME READY IN 
20 MINUTES 1 HOUR 
Ingredients Directions 
MAKES I2 BROWNIES 1. Pre-heat the oven to 350°F (177°C). 
60ml (% cup) low-calorie syrup 2. Place all ingredients in the blender except for the fudge 


240m! (1 cup) unsweetened almond milk sauce. Blend until there is a smooth consistency. 


5g (1 tsp) vanilla extract 3. Spray a cake or brownie pan with cooking spray. Add the 
gooey brownie mixture to the pan, and spread evenly. 


4. Place the brownie in the oven and bake at 350°F (177°C) for 


12 packets (or ~/2 cup) sweetener 


Cooki 
Mut 25-30 minutes, or until a toothpick test comes out clean. 
MIX DRY: 
5. Remove the brownies from the oven, and let sit for about 
48g (%2 cup) powdered peanut butter (PB2) 10-15 minutes. Drizzle the fudge sauce on top of the 
90g (% cup) all-purpose flour brownie. Then, slice the brownie batch into portion sizes of 


E choice (for reference on the nutrition by portion size, see 


the nutrition table at the bottom right of this page). 
Pinch of salt 
6. Serve and enjoy the mouth-watering chocolatey brownie! 
FUDGE SAUCE: 
15g (3 tbsp) cocoa powder 
18g (3 tbsp) powdered peanut butter (PB2) 


60ml (14 cup) low calorie syrup 


NUTRITION NUTRITION 
PER BATCH PER SERVING 


CALORIES 850 CALORIES 70 
FAT (G) 20 FAT (G) 2 
CARBS (G) 147 CARBS (G) le 
FIBER (G) 23 FIBER (G) 2 
PROTEIN (G) 57 PROTEIN (G) 5 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 154 Baccio. Tahleof Contents 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Peanut Butter Cupcakes 
à 


Ø VEGETARIAN WW GLUTEN-FREE PREP TIME READY IN 
20 MINUTES 1 HOUR 
Ingredients Directions 
Man ME 1. Pre-heat the oven to 350°F (176°C). 
ood ND ar 2. Blend all ingredients except for chocolate chips until smooth 
butter (PB2) 
3. Add in chocolate chips and mix in by hand 
66g (2 scoops) peanut butter 
protein powder 4. Add the mixture into a cupcake pan or a regular baking pan. 
375g chickpeas (canned, rinsed) 5. Bake at 350°F (176°C) for 15-17 minutes or until you can stick a 


Dog sugarieechacoiere chins toothpick into the cupcake and the toothpick comes out clean. 


On De eM 6. Letsit to cool completely to firm up 
175g (% cup) 0% fat Greek yogurt 

15g (1 tbsp) vanilla extract 

% tsp sea salt 

2 packets (~1 tbsp) sweetener 

60ml (14 cup) Walden Farms syrup 


15 tsp baking powder 


NUTRITION NUTRITION 
PER BATCH PER SERVING 


CALORIES 1310 CALORIES 165 
FAT (G) a8 FAT (G) 4 
CARBS (G) 140 CARBS (G) 18 
FIBER (G) 30 FIBER (G) 4 
PROTEIN (G) 130 PROTEIN (G) l6 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Protein Cinnamon Roll 


Ø VEGETARIAN 


Ingredients 


MAKES | SERVING 
DOUGH: 
30g (14 cup) self-rising flour 


15g (^15 scoop) cinnamon or vanilla 


protein powder 

60g (~% cup) 0% fat Greek yogurt 
FILLING: 

30ml (2 tbsp) low calorie syrup 
2.5g (1^ tsp) cinnamon 

2.5g (1^ tsp) sweetener 

GLAZE: 


16g (~% scoop) vanilla protein 


powder 


45ml (3 tbsp) sugar-free syrup (to 


taste) 


NUTRITION 
PER SERVING 


CALORIES 335 
FAT (G) e 
CARBS (G) 46 
FIBER (G) l 
PROTEIN (G) 35 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
20 MINUTES 45 MINUTES 

Directions 

1. Preheat the oven to 350°F (177°C) 

2. Add all dough ingredients to a large bowl. Whisk until dough 
begins to form dough (it will be sticky). With your hands, roll the 
dough into a ball and let sit. 

3. Place the dough on a floured surface and spread out into a long 
rectangle using wet fingers. 

4. Spread the filling over the dough, then roll into a log. (May need a 
butter knife to help roll if sticking to the surface) 

5. Place roll onto a sprayed mug and drizzle any leftover filling over 
it. 

6. Bake for approximately 15-20 minutes, checking for doneness 
after 15 minutes. 

7. Remove from the oven when done baking. Let sit for 2-3 minutes 


before eating. 


156 


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PUDDING 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Anabolic Avalanche 


Ø VEGETARIAN 


Ingredients 


MAKES |I SMALL SERVING 
Chocolate Cake Chunks: 


16g (16 scoop) protein powder (65 
calories) 

5g (1 tbsp) cocoa powder 

1.5g (1^ tsp) guar/xanthan gum 
15ml (1 tbsp) water 

Shake/lce Cream: 

33g (1 scoop) vanilla protein powder 
(130 calories) 

1.5g (% tsp) guar/xanthan gum 

Y2 serving frozen fruit of choice (50 
cals.) 

60ml (14 cup) unsweetened almond 
milk 

1 packet (2 tsp) sweetener 


Ice* 


TOP WITH: 


15ml (1 tbsp) sugar-free chocolate 


sauce (5 calories) 





© 


PREP TIME READY IN 
10 MINUTES 20 MINUTES 


CLICK TO PURCHASE SUGAR-FREE 
Directions CHOCOLATE SAUCE 


1. Mix all ingredients for the Chocolate Cake Chunks in a microwave- 






safe bowl with a whisk until evenly mixed. 

2. Microwave the batter for 60 seconds until it is cooked fully 
through and resembles a cake (note that microwave times may 
vary as they have different power - keep adding 10 seconds at a 
time until fully cooked through.) 

3. Remove the cake from the bowl and cut into bite-sized chunks. 
Next, place all of the ingredients for the shake/ice cream into 
a blender. Blend all together until the batter is very thick and 
smooth. You may need to scrape down the sides to ensure it 
blends perfectly. 

5. Remove ice cream from the blender and place into a bowl. Add 
the lava cake chunk toppings as well as your low-calorie/sugar- 
free chocolate sauce to the top. 

6. Eat immediately and try to not get brain freeze. Enjoy! 


NOTES: THIS RECIPE CAN VARY GREATLY DEPENDING 

ON MANY FACTORS SUCH AS MICROWAVE STRENGTH, 

PERSONAL TASTE FOR SWEETNESS, TYPE OF PROTEIN 
POWDER USED, AND AMOUNT OF ICE USED. 


MORE ICE EQUALS MORE VOLUME/FILLING BUT LESS 
TASTE. LESS ICE EQUALS LESS VOLUME/FILLING 
BUT MORE TASTE. MAKE ADJUSTMENTS FOR YOUR 

PERSONAL TASTE PREFERENCES! 


MEDIUM SIZE 


EAE TU Cake Chunks: 25g (34 scoop) protein powder, 7g (1% tbsp) cocoa powder, | CALORIES 430 
PER SERVING 
1.59 (% tsp) guar gum | FAT (G) Z 


CARBS (G) 35 
Ice Cream: 50g (11⁄2 scoops) protein powder, ~2g (% tsp) guar gum, 1 | eipeR (G) 10 
CALORIES SaS serving fruit, 90ml (26 cup) unsweetened almond milk | PRoreiN (a) 58 
FAT (G) 5 Toppings: 15ml (1 tbsp) sugar-free chocolate syrup 
LARGE SIZE 
CARBS (G) 20 
Cake Chunks: 33g (1 scoop) protein powder, 10g (2 tbsp) cocoa powder, | CALORIES 620 
FIBER (G) 3 1.5g (% tsp) guar gum, 20m! (4 tsp) water CARES ie) 2 
Ice Cream: 66g (2 scoops) protein powder, 3g (1 tsp) guar gum, 1% servings | eigen («) 14 
PROTEIN (G) 40 fruit, 120ml (¥2 cup) unsweetened almond milk | PROTEIN (G) 80 


c» Copyright Coach Greg Inc. 2020 


Toppings: 30m! (2 tbsp) sugar-free chocolate syrup 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Protein Ice Cream 
Pudding 


PREP TIME 
10 MINUTES 


READY IN 
10 MINUTES 





Ø VEGETARIAN 


Directions 


1. Add all ingredients to a blender. Blend for 1 minute on medium-high speed until there is a smooth 
consistency. Note that if you use casein protein, the protein ice cream pudding will be thicker. 

2. Scrape sides of the blender and ensure all ingredients are blended. You may have to pulse the blender a 
few times depending on the consistency you want to achieve. You can always add more ice or water to 
get the consistency you desire. 

3. Pour the mixture out of the blender and into a bowl to consume immediately. You may drizzle with 
powdered peanut butter, or fresh blueberries, or Walden Farms low-calorie syrup, or popcorn, anything 
that makes it more interesting and delicious for you. IT DOESN'T MATTER! There are NO rules in this 
kitchen! Just be sure that you account for your toppings when tracking your calories. 


SMALL SIZE 
33g (1 scoop) protein powder of choice 


CALORIES 265 

80g (% cup) 0% fat Greek yogurt FAT (G) 5 

60m! (% cup) unsweetened almond milk CARBS (G) 20 
FIBER (G) 3 


10g fat-free chocolate Jell-O pudding (35 calories) 


10g (~1.5 tbsp) chocolate peanut butter powder (PB2) ceo fake m 


5g (1 tbsp) cocoa powder 
1.5g (V5 tsp) guar/xanthan gum 


1 packet (2 tsp) sweetener CLICK TO PURCHASE A_ 
NINJA BLENDER 


Ice 


MEDIUM SIZE 








50g (1% scoop) protein powder of choice CACORIES TOS 
125g (1 cup) 0% fat Greek yogurt SATAS) . 
; CARBS (6) 20 CLICK TO PURCHASE 
90ml (26 cup) unsweetened almond milk FIBER (G) 5 GUAR GUM 
15g fat-free chocolate Jell-O pudding (50 calories) PROTEIN (G) 58 
15g (~2.5 tbsp) chocolate peanut butter powder (PB2) 
7.5g (1% tbsp) cocoa powder 
-2g (t /xanth 
AR pe RM UI M GET SUGAR-FREE 
2 packets (4 tsp) sweetener CHOCOLATE JELL-O 
Ice PUDDING 
LARGE SIZE 
; . CALORIES 530 
66g (2 scoops) protein powder of choice eat te iò 
175g (34 cup) 096 fat Greek yogurt CARBS (G) AO 
120m! (% cup) unsweetened almond milk FIBER (G) 7 
20g fat-free chocolate Jell-O pudding (70 calories) PROTEUN CG) S ZZ 


20g (~3.5 tbsp) chocolate peanut butter powder (PB2) 
10g (2 tbsp) cocoa powder 

3g (1 tsp) guar/xanthan gum 

3 packets (2 tbsp) sweetener 

Ice 


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c» Copyright Coach Greg Inc. 2020 159 Hosius tesi omae 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cottage Cheese Chocolate PB 
Delight 
© 


READY IN 
10 MINUTES 


DIFFICULTY 
EASY 


Ø VEGETARIAN 





Ingredients Directions 


1. Add all ingredients to a blender. Blend for 3 minutes on medium- 
MAKES 2 SERVINGS , , , 
high speed until there is a smooth consistency. Note that the 


500g (2 cups) 0% fat cottage cheese more casein protein is used, the thicker the pudding will be. 
720ml (3 cups) unsweetened 2. Remove pudding from blender and transfer to an airtight 


almond milk (90 calories) refrigerator safe container. Pudding is ready to eat. 


33g (1 scoop) chocolate peanut 


butter whey protein powder 


24g (1/4 cup) powdered peanut 
butter (PB2) NOTES: EXPERIMENT WITH WHEY PROTEIN 
FLAVORS AND FAT-FREE JELL-O PUDDING FLAVOR 
COMBINATIONS! WHO KNOWS, YOU MIGHT FIND YOU 
1 packet fat-free sugar-free Jell-O LIKE VANILLA PROTEIN WITH FAT-FREE SUGAR-FREE 
chocolate pudding (140 calories) PISTACHIS JELL=9] 


HAVE AT IT, HOSS! 
6g (2 tsp) guar/xanthan gum 
15g (3 tbsp) cocoa powder 


10 packets (% cup) sweetener (to 


taste) 






CLICK TO PURCHASE A NINJA 
BLENDER 
IY-8-28-3-8.M ANM NUTRITION SERVING 
GET CHOCOLATE SUGAR-FREE 
CALORIES 820 100 JELLO PUDDING MIX 






FAT (G) I5 e 
FIBER (G) Is 2 
PROTEIN (G) 89 lI 


GET PB2 POWDERED PEANUT 





BUTTER 


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c» Copyright Coach Greg Inc. 2020 160 Bijele TCU NEAR 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Dairy Dream Protein Dessert 
with Cottage Cheese 
à 


Ø VEGETARIAN READY IN DIFFICULTY 
10 MINUTES EASY 
Ingredients Directions 


e EEE A E ERVIN E 1. Add all ingredients to a bowl, with cottage cheese at the bottom, 


then Liquid Muscle egg whites, then fruit. 
125g (v5 cup) 096 fat cottage cheese : 
2. Dessert is ready to eat. 


125ml (15 cup) Liquid Muscle or 


Muscle Egg flavored egg whites NOTES: YOU CAN ALSO USE LOW CALORIE SYRUP 
AS A TOPPING TO REPLACE THE LIQUID MUSCLE 

(flavor of choice) FLAVORED EGG WHITES 

%2 serving fruit (up to 50 calories) | OFTEN DO THIS MYSELF WHEN I DON'T HAVE THE 


LIQUID MUSCLE FLAVORED EGG WHITES AVAILABLE! 


YOU CAN USE REGULAR EGG WHITES AND ADD LOW- 
CALORIE SYRUP OR SWEETENER TO TASTE. 


THERE ARE NO RULES! 


CLICK HERE TO PURCHASE 
LIQUID MUSCLE 


CLICK TO PURCHASE MUSCLE 
EGG 


NUTRITION MEDIUM SERVING erg nen 

PER SERVING 175g (3% cup) 0% fat cottage cheese CARBS (G) 27 

125ml (¥% cup) Liquid Muscle or Muscle Egg flavored egg FIBER (e) A 

CAUORITES 1395 whites (flavor of choice) Soe f 

FAT (G) o % serving fruit (up to 75 calories) 

CARBS (G) 18 
FIBER (G) 3 
PROTEIN (G) 25 


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c» Copyright Coach Greg Inc. 2020 161 EU eine Cena 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Fat-Free Chocolate Jell-O 
Protein Pudding 


Ø VEGETARIAN 


PREP TIME DIFFICULTY 
10 MINUTES EASY 





Ingredients 
MAKES 2 SERVINGS 


360ml (1% cup) lactose-free protein 
milk (use the lactose free milk with 
the highest protein you can find! 
Mine has 13g of protein per cup!) 


120 ml (% cup) unsweetened 


almond milk 
3g (1 tsp) guar/xanthan gum 


33g (1 scoop) whey protein of 


choice 


1 packet fat-free sugar-free 
chocolate Jell-O pudding (140 


calories) 


NUTRITION 
PE€R SE€RVING 


CALORIES alo 
FAT (G) e 
CARBS (G) 25 
FIBER (G) 2 
PROTEIN (G) 23 


c» Copyright Coach Greg Inc. 2020 


Directions 


1. Add all ingredients to a blender. Blend for 3 minutes on medium- 


high speed until there is a smooth consistency. 
2. Remove pudding from blender and transfer to an airtight 
refrigerator safe container. Pudding is ready to eat. 


NOTES: EXPERIMENT WITH WHEY PROTEIN 
FLAVORS AND FAT-FREE JELL-O PUDDING FLAVOR 
COMBINATIONS! MAYBE YOU WILL FIND YOU LIKE 

CINNAMON BUN PROTEIN WITH SUGAR-FREE VANILLA 
JELL-O! 


CLICK TO PURCHASE A NINJA 
BLENDER 
GET CHOCOLATE SUGAR-FREE 
JELLO PUDDING MIX 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Protein Mousse 
& 


gD VEGETARIAN WS c.uten-eree PREP TIME READY IN 
10 MINUTES 15 MINUTES 

Ingredients Directions 
M 1. Mix the yogurt, protein powder, Walden Farms syrup, and 
375g (115 cup) 096 fat Greek sweetener together in a bowl. 
yogurt 2. Whip with a mixer for approximately 2 min until all of the 
33g (1 scoop) protein powder of ingredients are evenly blended and the mixture is fluffy. 
choice 3. Top with berries and any additional syrup. Serve and enjoy! 


2 packets (4 tsp) sweetener 
150g strawberries (2 serving) 


15g (1 tbsp) Walden Farms 


chocolate syrup 


TOPPINGS: 


Top with berries and syrup 


CLICK TO ORDER WALDEN 

FARMS CHOCOLATE SYRUP 
NUTRITION 

PER SERVING 


CALORIES 380 
FAT (G) 3 
CARBS (G) 27 
FIBER (G) 3 
PROTEIN (G) 60 


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c» Copyright Coach Greg Inc. 2020 163 Bacto Table of Contents 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Cottage Cheese Protein Pudding 


Ø VEGETARIAN 


Ingredients 


MAKES | SINGLE HIGH 
PROTEIN MUG-CAKE. 


500g (2 cups) 0% fat cottage cheese 
~1L (4% cups) unsweetened almond milk 
66g (2 scoops) chocolate protein powder 


1 packet fat-free sugar-free chocolate 
Jell-O pudding (140 calories) 


13-18g (112-2 tbsp) guar/xanthan gum 


10 packets (~6 tbsp) sweetener 


NUTRITION 
PER SE€RVING 


CALORIES 190 
FAT (G) 3 
CARBS (G) lI 
FIBER (G) 3 
PROTEIN (G) 32 


c» Copyright Coach Greg Inc. 2020 


(Chocolate) 
© 


PREP TIME READY IN 
5 MINUTES 10 MINUTES 
Directions 


1. Add all ingredients to a Ninja blender. Blend for 3 minutes on 
medium/high speed until there is a smooth consistency 
2. Remove pudding from blender and transfer to an air-tight 


refrigerator safe container. Pudding is ready to eat. 


NOTE I: USE CASEIN PROTEIN INSTEAD 
OF WHEY PROTEIN TO GET A THICKER 
PUDDING (THE MORE CASEIN PROTEIN YOU 
USE, THE THICKER THE PUDDING WILL BE! 


NOTE @: EXPERIMENT WITH DIFFERENT 
COMBINATIONS OF JELL-O PUDDING AND 
PROTEIN POWDER. VARIETY IS THE SPICE 

OF LIFE! 


MEGA BATCH 


LISTED NEXT! 


MORE CAKE THAN LAST TIME 





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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Protein Lava Cake 
(Mega Batch) 
® 


PREP TIME 
10 MINUTES 


READY IN 
15 MINUTES 





Ø VEGETARIAN 


This is the recipe for a delicious, chocolatey, gooey and moist lava cake. It's so yummy! It’s like a 
brownie or a chocolate cake with pudding on the side. 





Ingredients Directions 

ee E TAEA T aie 1. Throw everything into a Ninja Blender and blend until 
SERVING SIZE VARIES smooth. 

DEPENDING ON HOW MANY 

CALORIES YOU WANT 2. Spray 4-6 (depending on how many calories you want) 


165g (5 scoops) chocolate protein microwave-safe mugs/containers with cooking spray for 1 


powder second. 


a z 3. Pour batter into the 4-6 microwaveable mugs/containers, and 
cu cocoa powder 
E P microwave on high for 30 seconds (If not finished, cook for 


360g (1% cup) egg whites 10 seconds at a time). Do not overcook, ensure the centre is 


240ml (1 cup) water very gooey! 
12 packets (% cup) sweetener (to taste) 
6g (2 tsp) guar/xanthan gum 


Cooking spray 







CLICK TO PURCHASE GUAR GUM 


NUTRITION ENTIRE MEDIUM SMALL 
NOTE: THIS RECIPE EITHER MAKES AAA BATCH Plece Piece 


4 MEDIUM SERVINGS OR 


6 SMALL SERVINGS CALORIES 1000 250 167 
DIVIDE THE BATCH INTO PORTIONS FAT (G) 9 2 l 
SERVING SIZE AND DAILY CALORIE M 43 n 7 

REQUIREMENTS. FIBER (G) 20 5 
PROTEIN (G) 167 42 28 


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c» Copyright Coach Greg Inc. 2020 166 Bie tesi omae 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Pumpkin 
Peanut Butter Cake 
& 


Ø VEGETARIAN X ecuren-enec PREP TIME READY IN 
20 MINUTES 1 HOUR 


Ingredients Directions 

MAKES 4 SERVINGS 1. Preheat the oven to 350°F (177°C). 

60g (~% cup) powdered peanut 2. In a large bowl, mix all the dry ingredients together well. In a 
butter (PB2) separate bowl, mix all the wet ingredients together. Add wet and 


66g (2 scoops) chocolate protein dry ingredients together, and fully mix. 


powder 3. Spray a baking dish with cooking spray. Pour the batter in the 
250g (^1 cup) pumpkin purée greased pan and place in the oven. Bake the cake for 30-40 
minutes or until fully cooked. Use a toothpick and insert it in the 


2g (V5 tsp) baki d 
P middle of the cake. If it comes out clean then it is done. 
2.5g (2 tsp) baki d 
E E 4. Remove the cake from the oven and let it cool for 30 minutes 
% tsp sea salt before cutting and serving. 


5g (1 tsp) vanilla extract 

80g (% cup) egg whites 

125g (15 cup) 096 fat cottage cheese 
130g chickpeas (cooked) 


CLICK TO PURCHASE PBe 
5, a ee EE n SR. ULL ES os ST UL ee ett 
15 packets (% cup) sweetener (to POWDERED PEANUT BUTTER 


taste) 





CLICK TO PURCHASE PUMPKIN 
PUREE 
TOTAL NUTRITION PER 
NUTRITION SERVING 


CALORIES 920 CALORIES 230 
FAT (G) le FAT (G) 3 
CARBS (G) 93 CARBS (G) 23 
FIBER (G) 24 FIBER (G) 6 
PROTEIN (G) 102 PROTEIN (G) 26 


; www.gregdoucette.com 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Protein Mug Cake 


Ø VEGETARIAN 


Ingredients 


MAKES |I| SINGLE HIGH 
PROTEIN MUG CAKE 


33g (1 scoop) chocolate protein 
powder 


5g (1 tbsp) cocoa powder 
60ml/- 60g (14 cup) egg whites 


3 packets (2 tbsp) sweetener (to 


taste) 
1g (~ % tsp) guar/xanthan gum 
Cooking spray 


NUTRITION 
PER SERVING 


CALORIES 180 
FAT (G) 3 
CARBS (G) 7 
FIBER (G) 3 
PROTEIN (G) 30 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
5 MINUTES 10 MINUTES 
Directions 


1. 


Spray a mircowave-save mug/container with cooking spray. 
Add all ingredients (in any order) into the mug/container and 
stir with a spoon until batter is smooth 

Place the mug/container into the microwave and cook on 
high for 30 seconds (If not finished, cook for 10 seconds at a 


time). Do not overcook, ensure the centre is still gooey! 


FOR MORE CAKE 
THAN LAST TIME! 


TRY THE CHOCOLATE PROTEIN 
LAVA CAKE (MEGA BATCH)! 





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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Vegan Chocolate Mug Cake 


e VEGAN 


Ingredients 


MAKES | SINGLE HIGH 
PROTEIN MUG CAKE 


50g (1.5 scoop) chocolate protein 


powder 

5g (1 tbsp) cocoa powder 

30m! (2 tbsp) Walden Farms Chocolate 
Syrup 

30m! (2 tbsp) water 

2 packets (4 tsp) sweetener (to taste) 
1g (^14 tsp) guar/xanthan gum 
Cooking spray 


NUTRITION 
PER SERVING 


CALORIES alo 
FAT (G) e 
CARBS (G) 10 
FIBER (G) 4 
PROTEIN (G) 37 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME READY IN 
5 MINUTES 10 MINUTES 
Directions 


1. 


Spray a mircowave-save mug/container with cooking spray. 
Add all ingredients (in any order) into the mug/container and 
stir with a spoon until batter is smooth 

Place the mug/container into the microwave and cook on 
high for 30 seconds (If not finished, cook for 10 seconds at a 


time). Do not overcook, ensure the centre is very gooey! 


MORE DELICIOUS 
V€GAN OPTIONS 


THOUGHOUT THE 
COOKBOOK! 





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FROZEN DESSERTS 
X 





THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Blueberry Protein Shake 


Ø VEGAN 


Ingredients 
MAKES | SMALL SERVING 


33g (1 scoop) protein powder of 


choice 

45g (14 serving) frozen blueberries 
1g (%4 tsp) guar/xanthan gum 

90ml (% cup) unsweetened almond 
milk 


Ice 


NOTES: YOU CAN MAKE 

THIS RECIPE VEGAN BY 

USING VEGAN PROTEIN 
POWDER! 


IF YOU WANT THIS TO BE 


LESS THICK, DON'T USE 
ANY GUAR/XANTHAN GUM 


NUTRITION 
PE€R SE€RVING 


CALORIES 185 
FAT (G) 3 
CARBS (G) 14 
FIBER (G) 4 
PROTEIN (G) 26 


c» Copyright Coach Greg Inc. 2020 






© 


PREP TIME 
10 MINUTES 


READY IN 
10 MINUTES 


Directions 


1. Add all ingredients to a blender. Blend for 1 minute on medium- 


high speed until there is a smooth consistency. Note that if you 
use casein protein, the shake will be thicker. 

2. Scrape sides of the blender and ensure all ingredients are 
blended. You may have to pulse the blender a few times 
depending on the consistency you want to achieve. You can 
always add more ice or almond milk to get the consistency you 
desire. 

3. Pour the mixture out of the blender and into a mug to consume 
immediately. You may drizzle with powdered peanut butter, fresh 


blueberries, or Walden Farms low-calorie syrup. 


COACH GREG STYLE: 


| WILL OFTEN EAT POPCORN IN A BOWL WHILE 

CONSUMING A PROTEIN SHAKE TO MAKE IT A 
COMPLETE MEAL. THIS IS ONE OF MY MOST COMMON 

EVENING MEALS, ESPECIALLY WHEN DIETING! 

















CLICK TO PURCHASE A NINJA 


BLENDER 


CLICK TO PURCHASE GUAR GUM 


LARGE SIZE 


CALORIES 305 

50g (1¥2 scoops) protein powder of choice FAT (G) D 
i . CARBS (G) 28 

90g (¥% serving) frozen blueberries FIBER (G) 7 


PROTEIN (G) 39 


1.5g (¥ tsp) guar/xanthan gum 
120ml (%2 cup) unsweetened almond milk 
1 packet (2 tsp) sweetener 


Ice 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Blueberry PB 
Protein Ice Cream 


9 VEGETARIAN 


PREP TIME READY IN 
10 MINUTES 10 MINUTES 





Ingredients Directions 


1. 


MAKES | MEDIUM 
SERVING 


50g (1% scoops) chocolate peanut 


butter protein powder 2. 


135g (% serving) frozen blueberries 


12g (2 tbsp) chocolate peanut 
butter powder (chocolate PB2) 


~2g (% tsp) guar/xanthan gum 


90ml (% cup) unsweetened almond 
milk 


2 packet (4 tsp) sweetener 


Add all ingredients to a blender. Blend for 1 minute on medium- 
high speed until there is a smooth consistency. Note that if you 
use casein protein, the ice cream will be thicker. 

Scrape sides of the blender and ensure all ingredients are 
blended. You may have to pulse the blender a few times 
depending on the consistency you want to achieve. You can 
always add more ice or water to get the consistency you desire. 
Pour the mixture out of the blender and into a bowl to consume 
immediately. You may drizzle with powdered peanut butter, or 
fresh blueberries, or Walden Farms low-calorie syrup, or popcorn, 
anything that makes it more interesting and delicious for you. 

IT DOESN'T MATTER! There are NO rules in this kitchen! Just 


be sure that you account for your toppings when tracking your 


l ] 
x calories. 
NOTES: 
YOU CAN MAKE THIS CLICK TO PURCHASE A NINJA 
RECIPE VEGAN BY BLENDER 
USING VEGAN PROTEIN 
POWDER! 
CLICK TO PURCHASE PB2 
ADD APPROX. 2 CUPS (POWDERED PEANUT BUTTER) 
OF ICE DEPENDING ON 
HOW THICK AND SWEET 
YOU WOULD LIKE THE ICE CLICK TO PURCHASE GUAR GUM 
CREAM 
PER SERVING CALORIES 575 
66g (2 scoops) chocolate peanut butter whey protein FAT (G) 10 
powder CARBS (G) 5I 
FIBER (G) T 
MESES zu 180g (1 serving) frozen blueberries PROTEIN (G) 75 
FAT (G) 7 175g (% cup) 0% fat Greek Yogurt 
24g (% cup) chocolate peanut butter powder (chocolate PB2) 
CARBS (G) 33 
3g (1 tsp) guar/xanthan gum 
FIBER (G) 9 120ml (% cup) unsweetened almond milk 
3 packet (2 tbsp) sweetener 
PROTEIN (G) 44 
Ice 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Fudge Brownie 
Protein Ice Cream 


ORIGINAL RECIPE BY JOSHUA KRATT AKA “THE IRON MUSKET” ON YOUTUBE 


© 


Ø VEGETARIAN PREP TIME READY IN 

10 MINUTES 15 MINUTES 
Ingredients Directions 
E TAE OE 1. Take the Fiber One Brownie bar and slice it into bite-sized chunks. 
cuc mg Transfer the brownie chunks into a bowl and set aside. 
66g (2 scoops) fudge protein 2. Pour water, salt, guar gum, Stevia, fudge protein powder, cocoa 
powder (260 calories, 50g protein) powder, and ice into the blender. Blend for 1 minute on high. 
20g (4 tbsp) cocoa powder After 1 minute, make sure to scrape the sides and bottom so that 


DUCI EDI UE all unblended ingredients are thoroughly incorporated. Blend 


again for 1 minute and 30 seconds on High. Consistency after 


POSTRT 
iO M blending should be a thick cream. 


2 packets sweetener (4 tsp) OR ~1 3. 
tbsp Stevia/Erythritol 


Place fudge ice cream mixture into a container. Take the brownie 
chunks and sprinkle on top for added flavor and crunch. Enjoy! 
% tsp salt 


60g water 


420g ice CLICK TO PURCHASE A NINJA 
BLENDER 
THEIRONMUSKET ON ON€ BROWNIE BAR 


YOUTUBE! 








NUTRITION PER 
SMALL SERVING 


NUTRITION PER 
LARGE SERVING 


CALORIES 460 CALORIES 230 
FAT (G) 13 FAT (G) 6 
CARBS (G) 66 CARBS (G) 33 
FIBER (G) 33 FIBER (G) 16 
PROTEIN (G) 56 PROTEIN (G) e9 


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c» Copyright Coach Greg Inc. 2020 173 EU Table.of Contents 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate PB Protein Ice 
Cream 


PREP TIME 
10 MINUTES 


READY IN 
10 MINUTES 





9 VEGETARIAN 


Directions 


1. Add all ingredients to a blender. Blend for 1 minute on medium-high speed until there is a smooth 
consistency. Note that if you use casein protein, the ice cream will be thicker. 

2. Scrape sides of the blender and ensure all ingredients are blended. You may have to pulse the blender a 
few times depending on the consistency you want to achieve. You can always add more ice or water to 
get the consistency you desire. 

3. Pour the mixture out of the blender and into a bowl to consume immediately. You may drizzle with 
powdered peanut butter, or fresh blueberries, or Walden Farms low-calorie syrup, or popcorn, anything 
that makes it more interesting and delicious for you. IT DOESN'T MATTER! There are NO rules in this 
kitchen! Just be sure that you account for your toppings when tracking your calories. 


SMALL SIZE CALORIES 190 
33g (1 scoop) protein powder of choice FAT (G) 5 
CARBS (G) 10 NOTE: YOU CAN MAKE 
10g (~2 tbsp) chocolate PB powder FIBER (G) 4 THIS RECIPE VEGAN BY 
5g (1 tbsp) cocoa powder PROTEIN (G) 28 USING VEGAN PROTEIN 
POWDER! 
60ml (14 cup) unsweetened almond milk 
1.5g (% tsp) guar/xanthan gum 
1 packets (2 tsp) sweetener 
CLICK TO PURCHASE A 
Ice NINJA BLENDER 
MEDIUM SIZE 
CALORIES 280 
50g (1% scoops) protein powder of choice FAT (G) 8 
15g (^3 tbsp) chocolate PB powder CARBS (G) I CLICK TO PURCHASE. 
FIBER (G) 5 GUAR GUM 
7.5g (1% tbsp) cocoa powder PROTEIN (G) 45 
90ml (% cup) unsweetened almond milk 
~2g (% tsp) guar/xanthan gum 
CLICK TO PURCHASE 
2 packets (4 tsp) sweetener CHOCOLATE PB2 POWDER 
Ice 
LARGE SIZE CALORIES 380 
66g (2 scoops) protein powder of choice FAT (8) B 
CARBS (G) 2l 
20g (~% cup) chocolate PB powder FIBER (G) 7 
PROTEIN (G) 6l 


10g (2 tbsp) cocoa powder 

120ml (% cup) unsweetened almond milk 
3g (1 tsp) guar/xanthan gum 

3 packets (2 tbsp) sweetener 


Ice 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 174 Bacto lac aues 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chunky Monkey Protein 
Ice Cream 


ORIGINAL RECIPE BY JOSHUA KRATT AKA "THE IRON MUSKET" ON YOUTUBE 


Ø VEGETARIAN 


Ingredients 


MAKES 2 SERVINGS 


33g (1 scoop) chocolate peanut 
butter protein powder (130 calories, 


25g protein) 


42g sugar-free Jello banana 


pudding mix 

20g sugar-free chocolate chips 
8g walnuts 

14g banana chips 

5g (~1% tsp) guar gum 


2 packets sweetener (4 tsp) OR ~1 
tbsp Stevia/Erythritol 


2g salt 
400g ice 


80g water 


CHECK OUT 


@THEIRONMUSKET ON 
YOUTUBE! 








PER SERVING 
CALORIES 515 
FAT (G) 18 
CARBS (G) 71 
FIBER (G) 20 
PROTEIN (G) 28 


c» Copyright Coach Greg Inc. 2020 


© 


PREP TIME 
5 MINUTES 


READY IN 
15 MINUTES 


Directions 


1. 
2. 


In a Ziploc bag, crush the walnuts into tiny pieces. Set aside. 
Place sugar-free chocolate chips into a small bowl. Microwave for 
1 minute on high. You may stir with a spoon to thoroughly melt 
the chocolate. Set aside. 

Next, place a piece of parchment paper on top of a plate. 

Coat the banana chips with the melted chocolate using a spoon 
or spatula. (Note that you must act fast while the chocolate is still 
melted or it will not stick to the banana chips.) Place the chocolate 
glazed banana chips on the plate covered with parchment paper. 
Sprinkle the crushed walnuts on top of the chips and place inside 
the refrigerator to cool. 

Pour water, salt, guar gum, stevia, chocolate peanut butter 
protein, banana pudding mix, and ice in a blender. Blend for 1 
minute on high. After 1 minute, make sure to scrape the sides 
and bottom so that all unblended ingredients are thoroughly 
incorporated. Blend again for 1 minute on high. Consistency after 
blending should be a thick cream. 

Pour the banana ice cream mixture in a container and spread 
thoroughly. Get the chocolate glazed banana chips from the 
fridge and add them on top of the banana ice cream mixture. Add 
the remaining crushed walnuts and chocolate chips for that extra 


crunch. Enjoy! 


CLICK TO PURCHASE A NINJA 
BLENDER 
GET BANANA SUGAR-FREE 
JELLO PUDDING MIX 


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175 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Coffee Toffee Bar Crunch 
Protein Ice Cream 


ORIGINAL RECIPE BY JOSHUA KRATT AKA “THE IRON MUSKET” ON YOUTUBE 


Ø VEGETARIAN 


Ingredients 


MAKES I LARGE OR 2 
SMALL SERVINGS 


66g (2 scoops) vanilla whey protein 
(260 calories, 50 protein) 


35g Hershey's Health Shell Topping 
15g Heath Toffee Bits (Bits O Brickle) 
4g (~1% tsp) guar gum 

10g (2 tbsp) cocoa powder 

70g Walden Farms Walnut Syrup 


1 packets sweetener (2 tsp) OR ~%2 
tbsp Stevia/Erythritol 


2.5g medium instant coffee 
420g ice 


175 g salt 


CHECK OUT 


@THEIRONMUSKET ON 
YOUTUBE! 





© 


PREP TIME READY IN 
5 MINUTES 10 MINUTES 
Directions 


1. In a blender, mix Walden Farms walnut syrup, salt, guar gum, 
stevia, vanilla whey protein powder, cocoa powder, medium 
instant coffee, and ice. Blend for 1 minute on High. After 1 
minute, make sure to scrape the sides and bottom so that all 
unblended ingredients are thoroughly incorporated. Blend again 
for 1 minute on High. Consistency after blending should be a 
thick cream. Set aside. 

2. Grab a container of your choice and glaze the insides and the 
bottom of the container with some of the Health Shell Topping 
syrup. Next, pour in your coffee ice cream mixture into the 
container and spread thoroughly. 

3. Glaze over or mix in the rest of the Heath Shell Topping Syrup on 
top of the ice cream. Lastly, sprinkle the Heath Toffee Bits on top 
for added crunch. Enjoy! 


CLICK TO PURCHASE WALDEN FARMS 
MAPLE WALNUT SYRUP 


CLICK TO PURCHASE HERSHEY'S 
HEALTH SHELL TOPPING 


CLICK TO PURCHASE NINJA BLENDER 


NUTRITION LARGE SMALL 
PER SERVING SERVING SERVING 


CALORIES 580 290 
FAT (G) 27 14 
CARBS (G) 40 20 
FIBER (G) 7 3 
PROTEIN (G) 53 27 


: .greg à 
c» Copyright Coach Greg Inc. 2020 176 onn 


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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Netflix & Chill'd Protein 
Ice Cream 


ORIGINAL RECIPE BY JOSHUA KRATT AKA "THE IRON MUSKET" ON YOUTUBE 


Ø VEGETARIAN 


Ingredients 


MAKES |I| LARGE SERVING OR 
2 SMALL SERVINGS 


ICE CREAM: 


50g (1%) scoops peanut butter protein 
powder (225 calories, 33g protein) 


45g powdered peanut butter (PB2) 
7g Snyder's Itty Bitty Mini pretzels 
3g (1 tsp) guar gum 


1 packet sweetener (2 tsp) OR ~/2 tbsp 
Stevia/Erythritol 


405g ice 

115g water 

1^ tsp salt 
CHOCOLATE FUDGE: 


17g (15 scoop) chocolate protein 


powder (75 calories) 

12g Hershey's sugar-free syrup 
5g (1 tbsp) cocoa powder 

1g (% tsp) guar gum 


Y2 packet sweetener OR 1 tsp Stevia/ 
Erythritol 


CHECK OUT 


@THEIRONMUSKET 
ON YOUTUBE! 





c» Copyright Coach Greg Inc. 2020 


PREP TIME READY IN 
5 MINUTES 10 MINUTES 
Directions 


1. 


To make the Chocolate Fudge, mix the sugar free syrup, 
chocolate protein powder, stevia, cocoa powder, and guar gum 
in a bowl. When all ingredients are thoroughly mixed, place the 
bowl in the freezer for 1 hour. 

Next, make the peanut butter cream. Place the pretzels in a 
plastic bag, crush them thoroughly, and set aside. Then, in a bowl, 
mix the crushed pretzels with the remaining dry ingredients (salt, 
stevia, guar gum, powdered peanut butter, and peanut butter 
protein powder) 

Add the water, ice and peanut butter ice cream mixture to a 
blender. Blend on high for 1 minute. After 1 minute, scrape 

down the sides/edges if needed. Blend again for 1 minute and 
30 seconds on High. After blending, the consistency should be a 
thick cream. 

Scoop out the peanut butter ice cream mixture into a container 
of your choice and place it inside the freezer for 10 minutes. After 
10 minutes, take your peanut butter ice cream mixture out of the 
freezer along with the chocolate fudge. 

Cut your Chocolate Fudge into small pieces and (optionally) dip 
them into more crushed pretzels for that extra crunch. Garnish the 
chocolate fudge chunks on top of your peanut butter ice cream. 
Optionally, you may add whole pretzels as desired and Walden 
Farms Calorie Free Syrup for extra taste. Enjoy! 


NUTRITION LARGE SMALL 
PER SERVING SERVING SERVING 


CALORIES 480 240 
FAT (G) 10 5 
CARBS (G) 34 17 
FIBER (G) 8 3 
PROTEIN (G) 60 30 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Pumpkin Cheesecake Protein 
Ice Cream 


ORIGINAL RECIPE BY JOSHUA KRATT AKA “THE IRON MUSKET” ON YOUTUBE 


© 


P VEGETARIAN PREP TIME READY IN 
10 MINUTES 15 MINUTES 
Ingredients Directions 


1. 


MAKES 2 SERVINGS 


66g (2 scoops) vanilla protein 
powder (260 calories, 50g protein) 


24g Jello Sugar-Free Cheesecake 
Pudding Powder (75 calories) 


12g graham crackers 


15g pumpkin spice pretzels 3. 


150g raw or canned pumpkin (not 
Pumpkin Pie Filling) 

3g (1 tsp) guar gum 

1g baking powder 


3 packets sweetener (2 tbsp) OR 
~1%2 tbsp Stevia/Erythritol 


1g pumpkin pie spice 


1g salt 5 


100g water 
420g ice 


NUTRITION 
PER SERVING 


CALORIES 260 
FAT (G) 4 
CARBS (G) 29 
FIBER (G) 3 
PROTEIN (G) 27 


c» Copyright Coach Greg Inc. 2020 


Mix the pure pumpkin, Y2 scoop vanilla whey powder, baking 
powder, 8g Stevia, /»g pumpkin pie spice, a tiny pinch of salt 
thoroughly in a container. Microwave the mixture for 1 to 2 
minutes or until you get an almost dry and crumbly consistency. 
Place the pumpkin crust in the fridge to cool. 

Next, place the graham crackers in a ziplock bag and crush them. 
Set aside. 

In a blender, pour the water, ice 2g pumpkin pie spice powder, 
salt, guar gum, 16g Stevia, 112 scoops vanilla protein powder, 
and sugar-free cheesecake pudding mix. Blend for 1 minute on 
high. After 1 minute, scrape down the edges so that the protein 
powder doesn't stick to the sides of the blender, and incorporate 
thoroughly with the whole mixture. Blend again for 1 minute on 
high. After blending, the consistency should be a thick cream. 
Get your Pumpkin Crust from the fridge. Pour Vanilla Pumpkin Ice 
Cream mixture on top of the Pumpkin Crust and spread it well. 
Sprinkle crushed Graham Crackers on top and whole pretzels to 
garnish. Enjoy! 


CHECK OUT 
@THEIRONMUSKET ON 


YOUTUBE! 





CLICK TO PURCHASE SUGAR- 
FREE JELLO CHEESECAKE PUDDING 
POWDER 


CLICK TO PURCHASE LIBBY'S 100% 
PURE PUMPKIN 


CLICK TO PURCHASE GUAR GUM 





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179 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Strawberry Protein Ice Cream 
à 


9 VEGETARIAN PREP TIME READY IN 
10 MINUTES 10 MINUTES 






Directions 


1. Add all ingredients to a blender. Blend for 1 minute on medium-high speed until there is a smooth 
consistency. Note that if you use casein protein, the ice cream will be thicker. 


2. Scrape sides of the blender and ensure all ingredients are blended. You may have to pulse the blender a 
few times depending on the consistency you want to achieve. You can always add more ice or water to 
get the consistency you desire. 


3. Pour the mixture out of the blender and into a bowl to consume immediately. You may drizzle with 
powdered peanut butter, or fresh blueberries, or Walden Farms low-calorie syrup, or popcorn, anything 
that makes it more interesting and delicious for you. 


SMALL SIZE CALORIES 230 

33g (1 scoop) strawberry or protein powder of choice pm e 2 
g p y orp P CARBS (G) 18 NOTE: YOU CAN MAKE 
150g frozen strawberries (12 serving) FIBER (G) 7 THIS RECIPE VEGAN BY 
PROTEIN (G) 27 USING VEGAN PROTEIN 


80g (% cup) 0% fat Greek yogurt POWDER! 
1.5g (% tsp) guar/xanthan gum 


60ml (% cup) unsweetened almond milk 


1 packet (2 tsp) sweetener CLICK TO PURCHASE A 
Ice NINJA BLENDER 


MEDIUM SIZE CALORIES 350 
FAT (G) 6 


CARBS (G) 28 


225g frozen strawberries (34 serving) FIBER (6) 3 
9 g SROTEIN (ER. x CLICK TO PURCHASE 


125g (v^ cup) 096 fat Greek yogurt GUAR GUM 
~2g (% tsp) guar/xanthan gum 


50g (1 % scoops) strawberry or protein powder of choice 


90ml (% cup) unsweetened almond milk 


2 packets (4 tsp) sweetener 


Ice 
LARGE SIZE CALORIES 460 
: i FAT (G) 8 
66g (2 scoops) strawberry or protein powder of choice CARBS AGI de 
300g frozen strawberries (1 serving) FIBER (G) 12 
PROTEIN (G) ZI 


175g (% cup) 0% fat Greek yogurt 

3g (1 tsp) guar/xanthan gum 

120ml (⁄2 cup) unsweetened almond milk 
3 packets (2 tbsp) sweetener 


Ice 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 180 Bacto lac aues 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Vanilla PB Protein Ice Cream 


Ø VEGETARIAN 


Ingredients 


MAKES | MEDIUM 
SERVING 


50g (1% scoops) protein powder of 


choice 


12g (2 tbsp) powdered peanut 
butter (PB2) 


125g (% cup) 0% fat Greek yogurt 


90ml (% cup) unsweetened almond 
milk 


15g serving fat-free vanilla Jell-o 


pudding (50 calories) 
~2g (% tsp) guar/xanthan gum 
2 packets (4 tsp) sweetener 


2 cups ice 


NUTRITION 
PER SERVING 


CALORIES 345 
FAT (G) 6 
CARBS (G) a4 
FIBER (G) 7 
PROTEIN (G) 47 


c» Copyright Coach Greg Inc. 2020 





© 


PREP TIME READY IN 
10 MINUTES 10 MINUTES 






Directions 
1. 


Add all ingredients to a blender. Blend for 1 minute on medium- 
high speed until there is a smooth consistency. Note that if you 
use casein protein, the ice cream will be thicker. 

Scrape sides of the blender and ensure all ingredients are 
blended. You may have to pulse the blender a few times 
depending on the consistency you want to achieve. You can 
always add more ice or water to get the consistency you desire. 
Pour the mixture out of the blender and into a bowl to consume 
immediately. You may drizzle with powdered peanut butter, or 
fresh blueberries, or Walden Farms low-calorie syrup, or popcorn, 
anything that makes it more interesting and delicious for you. 

IT DOESN'T MATTER! There are NO rules in this kitchen! Just 
be sure that you account for your toppings when tracking your 


CLICK TO PURCHASE A NINJA 
BLENDER 
CLICK TO PURCHASE PBe 
(POWDERED PEANUT BUTTER) 
CLICK TO PURCHASE GUAR GUM 


calories. 


CLICK TO PURCHASE SUGAR-FREE 
VANILLA PUDDING JELL-O 
LARGE SIZE CALORIES 430 
33g (1 scoop) whey protein of choice FAT (G) e 
33g (1 scoop) casein protein of choice E sd pe 
175g (% cup) 0% fat Greek yogurt PROTEIN (G) 54 
120ml (Y2 cup) unsweetened almond milk 
20g fat-free vanilla Jell-o pudding (70 calories) 
3g (1 tsp) guar/xanthan gum 
3 packets (2 tbsp) sweetener 
3 cups ice 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Strawberry 


Almond Proteinsicles 


(p VEGETARIAN PREP RIME READY IN 
20 MINUTES 2.5 HOURS 






Chocolate Strawberry Almond Proteinsicles are a delicious frozen, fruity, and chocolatey treat. They are 
EXTREMELY anabolic due to the high protein content relative to everything else (62% of the calories come 
from PROTEIN)! Coach Greg's entire freezer is stuffed with these because they are delicious, anabolic, and 
amazing! 


Ingredients Directions 

MAKES | BATCH (APPROX. 1. Add all ingredients to a blender. Pulse blend on medium-high 
oM puto speed until there is a smooth consistency. You will likely need to 
240ml (1 cup) unsweetened almond take a spoon and push the ingredients down a few times. Note 
milk that the more casein protein is used, the thicker the pudding will 


be. 


116g (315) scoops chocolate peanut 
2. Remove pudding from blender and transfer across 4 popsicle 


butter whey protein powder 


trays. Transfer to a freezer. 


RC QUIS EIU) 3. Wait a few hours, and pop out the proteinsicles from the tray 


3g (1 tsp) guar/xanthan gum when you are ready to have a delicious frozen treat! 


1 package fat-free Jell-O chocolate 
pudding (140 calories) 


125g (14 cup) 0% fat Greek yogurt NOTES: POPSICLE TRAYS VARY IN SIZE, SO DO YOUR 
HOMEWORK AND DIVIDE THE TOTAL BATCH CALORIES 
INTO THE AMOUNT OF TRAYS YOU HAVE. SO IF THIS 
ENTIRE BATCH MAKES 4 TRAYS, THEN DIVIDE THE 
taste) CALORIES BY 4 TO KNOW HOW MUCH ONE SERVING IS. 


5 packets (~3 tbsp) sweetener (to 


NUTRITION Bet PER CLICK TO PURCHASE A NINJA 
P€R SE€RVING SERVING BLENDER 
CALORIES 810 196 

GET CHOCOLATE SUGAR-FREE 
FAT (G) l2 3 JELLO PUDDING MIX 
CARBS (G) 72 18 


FIBER (G) 16 4 GET GUAR GUM 
PROTEIN (G) 100 es 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 182 Bie tei onte 


THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Chocolate Strawberry 


PB Proteinsicles 


Ø VEGETARIAN PREPTTIME READY IN 
20 MINUTES 2.5 HOURS 






This recipe is just like the chocolate strawberry proteinsicles except with some peanut butter flavor! 


Ingredients Directions 


INE EIT 1. Add all ingredients to a blender. Pulse blend on medium-high 


(APPROX. 4 LARGE speed until there is a smooth consistency. You will likely need to 
SERVINGS) 


take a spoon and push the ingredients down a few times. Note 


eu] 1) i 
R E that the more casein protein is used, the thicker the pudding will 


150g frozen strawberries (%2 be. 

serving) 2. Remove pudding from blender and transfer across 4 popsicle 
165g (5 scoops) chocolate peanut trays. Transfer to a freezer. 

butter whey protein powder 3. Wait a few hours, and pop out the proteinsicles from the tray 


when you are ready to have a delicious frozen treat! 
250g (1 cup) 0% fat Greek yogurt 


72g (% cup) chocolate peanut 
butter powder (PB2) 


NOTES: POPSICLE TRAYS VARY IN SIZE, SO DO YOUR 
HOMEWORK AND DIVIDE THE TOTAL BATCH CALORIES 
INTO THE AMOUNT OF TRAYS YOU HAVE. SO IF THIS 
5 packets (~3 tbsp) sweetener (to ENTIRE BATCH MAKES 4 TRAYS, THEN DIVIDE THE 
CALORIES BY 4 TO KNOW HOW MUCH ONE SERVING IS. 


3g (1 tsp) guar/xanthan gum 


taste) 


CLICK TO PURCHASE A NINJA 


NUTRITION EUCH PER BLENDER 
PER SERVING SERVING 


CALORIES leis 303 
GET GUAR GUM 
FAT (G) 20 5 
CARBS (G) 84 gl 
FIBER (G) 32 8 
GET CHOCOLATE PBe 
PROTEIN (G) 180 45 POWDERED PEANUT BUTTER 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 183 Baie laci dame 


THE UL 


TIMATE ANABOLIC COOKBOOK 2.0 


Strawberry Cheesecake 
Proteinsicle 


e VEGETARIAN 


Ingredients 


MAKES | BATCH (APPROX. 
4 LARGE SERVINGS) 


360 ml (1/2 cups) unsweetened 
almond milk 


180g (5% scoops) strawberry casein 






© 


PREP TIME READY IN 
10 MINUTES 2.5 HOURS 


Directions 
1. Add all ingredients to a blender. Pulse blend on medium-high 


speed until there is a smooth consistency. You will likely need to 
take a spoon and push the ingredients down a few times. Note 
that the more casein protein is used, the thicker the pudding will 
be. 


protein powder of choice 2. Remove pudding from blender and transfer across 4 popsicle 


450g frozen strawberries (1/2 


trays. Transfer to a freezer. 


servings) 3. Wait a few hours, and pop out the proteinsicles from the tray 


9g (3 tsp) guar/xanthan gum 
175g (% cup) 0% fat Greek yogurt 


1 packet cheesecake fat-free Jell-O 
pudding (100 calories) 


12 packets (72 cup) sweetener (to 


taste) 


NUTRITION BER 
RTA ^ 0 servina 


CALORIES 1160 290 
FAT (G) le 4 
CARBS (G) 92 23 
FIBER (G) 28 7 
PROTEIN (G) 160 40 


c» Copyright Coach Greg Inc. 2020 


when you are ready to have a delicious frozen treat! 


NOTES: POPSICLE TRAYS VARY IN SIZE, SO DO YOUR 
HOMEWORK AND DIVIDE THE TOTAL BATCH CALORIES 
INTO THE AMOUNT OF TRAYS YOU HAVE. SO IF THIS 
ENTIRE BATCH MAKES 4 TRAYS, THEN DIVIDE THE 
CALORIES BY 4 TO KNOW HOW MUCH ONE SERVING 
Is. 


CLICK TO PURCHASE SUGAR- 


FREE JELLO CHEESECAKE PUDDING 
POWDER 





CLICK TO PURCHASE GUAR 
GUM 


CLICK TO PURCHASE A NINJA 
BLENDER 





184 www.gregdoucette.com 
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THE ULTIMATE ANABOLIC COOKBOOK 2.0 


Vanilla Berry Proteinsicles 


Ø VEGETARIAN 


Ingredients 






MAKES | BATCH (APPROX. 


4 LARGE SERVINGS) 
240 ml (1 cup) water 


165g (5 scoops) vanilla protein 
powder 


280g frozen mixed berries 
3g (1 tsp) guar/xanthan gum 
250g (1 cup) 0% fat Greek yogurt 


10 packets (% cup) sweetener (to 


taste) 


NUTRITION 
PER SERVING Sanne Ts 


CALORIES 1020 255 
FAT (G) l2 3 
CARBS (G) 84 el 
FIBER (G) a4 6 
PROTEIN (G) 152 38 


c» Copyright Coach Greg Inc. 2020 


PER 


© 


PREP TIME READY IN 
10 MINUTES 2.5 HOURS 


Directions 
Add all ingredients to a blender. Pulse blend on medium-high 


speed until there is a smooth consistency. You will likely need to 
take a spoon and push the ingredients down a few times. Note 
that the more casein protein is used, the thicker the pudding will 
be. 


2. Remove pudding from blender and transfer across 4 popsicle 


trays. Transfer to a freezer. 


3. Wait a few hours, and pop out the proteinsicles from the tray 


when you are ready to have a delicious frozen treat! 


NOTES: POPSICLE TRAYS VARY IN SIZE, SO DO YOUR 
HOMEWORK AND DIVIDE THE TOTAL BATCH CALORIES 
INTO THE AMOUNT OF TRAYS YOU HAVE. SO IF THIS 
ENTIRE BATCH MAKES 4 TRAYS, THEN DIVIDE THE 

CALORIES BY 4 TO KNOW HOW MUCH ONE SERVING IS. 












CLICK TO PURCHASE GUAR 
GUM 


CLICK TO PURCHASE A NINJA 
BLENDER 


185 www.gregdoucette.com 
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ies get 8s Sa o dC Gee Ga Seed nee sE ees ss 











Master Recipe Nutrition Table 


Calories | Fat (g Carbs Fiber Prot 
nage HESDP Per E (9) per (9) per ren Vegan | Vegetarian 
Serving | serving | serving | serving per "ig 
17 Anabolic Apple Pie Breakfast Bake - sasol a | az ie oe V 
Entire Batch 
Large Serving 
Serving 


Anabolic French Toast - Per Serving Ea eee 


Anabolic French Toast - Large | 400 | 


Banana "No"Tella French Toast Roll-Ups 340 54 
- Small 
Banana "No Tella French Toast Roll-Ups - 680 93 10 57 y 
Medium 
Banana "No"Tella French Toast Roll-Ups 760 
- Large 


21 | Blueberry French Toast | 310 | 
PNE French Toast - Large attt 
2- Erde uem To KIND 


Serving 


emen e TE HE 

23 [Protein Bread French Toast | 375 | 10 

aooo a 

openness mt p prog 
25 | Egg White Avocado Rice Cakes | White Avocado Rice Cakes 130 [i30 | 3 | 14 |. 2 | 


gem ELE 
|26 | Egg White Avocado Toast - Large | White Avocado Toast - Large Eg ERTER 
a te 
[28 |Fire-Roasted Veggie Omelette |3so| || s| «| |v 
229 |Ham&CheeseOmdete — 1298 | 2 | 22 | 5 | 44 | | | 
[30 Ham Spinach and Feta Omelete |25| 6e | 12 | 3 | a | | | 
35 exMexOmeete — — ais | 8 | 28 | 5 [| s3 | J | 
32 |WhoeEggAvocadoTost —  — | 550 | 21 | so | to | a | — | Y | 


. www.gregdoucette.com 
Copyright Coach Greg Inc. 2020 187 Bod ip Tu la Esai 





Calories | Fat (g) Carbs M s 
: Protein (g) 
Recipe Per per (g) g) per g) per er Sein Vegan | Vegetarian 
Serving | serving serving a P g 


"No”tella Berries n' Cream Crepe 


Explosion - Small, 2 crepes a 


"No”tella Berries n' Cream Crepe 
Explosion - Medium, 4 crepes 


Q 
o 


"No”tella Berries n' Cream Crepe 
Explosion - Large, 6 crepes 


"No"tella Fruity Crepe Explosion - Small, 
2 crepes 


"No"tella Fruity Crepe Explosion - 360 
Medium, 4 crepes 


"No"tella Fruity Crepe Explosion - Large, 535 
6 crepes 


Apple Protein Pancakes - Total 
Apple Protein Pancakes - Per Serving 


Banana Chocolate Pancakes (Batch, 4 720 
servings) 


Banana Chocolate Pancakes (Single 
180 
Serving) 


Banana Protein Pancakes - Total ES 
Banana Protein Pancakes - Per Serving 


Cheese & Chive Cauliflower Protein 
740 
Pancakes 


Cheese & Chive Cauliflower Protein 12 
Pancakes 
Double Chocolate Chip Pancakes - Total 785 


Double Chocolate Chip Pancakes - Per 26 
Serving 
French Toast Blueberry Pancakes 


French Toast Blueberry Pancakes - light 28 
version 


[92] C2 = ol CO — 


— 
N 
N 


WO iS £i w Co loo Co 


> |a I> ÍÎn]N 
RIS|ewel|o|2 


Nm | 3 ÍN 


w Ia] oœ => |N Ini 
oO jol|o o |o x8 


— 
N 
Oo 


Pumpkin Apple Pancakes - Total 860 
Pumpkin Apple Pancakes - Per Serving 


Quick & Easy Pancakes - Total 


Quick & Easy Pancakes - Per Pancake 255 


A S |l eiel g 
[ur NO illl 


Strawberry Cheesecake Protein Pancakes 
(low calorie) - Per Batch 


Strawberry Cheesecake Protein Pancakes 285 
(low calorie) - Per Serving 


Copyright Coach Greg Inc. 2020 188 


855 





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X] 


Calories | Fat (g) Carbs n 
R Protein (g) 
ecipe Per per (g) g) per 9) per erseriin Vegan | Vegetarian 
Serving | serving serving pd P g 


Vanilla Chocolate Chip Pancakes - Total (2 
Servings) 


Vanilla Chocolate Chip Pancakes - Per 
Serving 


w 
uo 
O 


Pumpkin Spice Loaf - Batch 


— 
DA 
O 


Pumpkin Spice Loaf - Per Serving 


N 
Q 
O 


Blueberry Banana Protein Loaf (Batch, 4 
servings) 


o 


eae Banana Protein Loaf (Single 
serving) 


o 


Y 


Apple Cinnamon Muffins - Total 
Apple Cinnamon Muffins - Per Muffin 


-— 
eo 
aje 


Banana Chocolate Protein Muffins - Total | 127 


Banana Chocolate Protein Muffins - Per 
Muffin 


A Protein Muffins (Batch - 10 
servings) 


— 
N 


Blueberry Protein Muffins (Per Serving) 


Carrot Apple Muffins (Batch - 10 servings) | 1 


— — 
c Oo 
Co 
C1 e e 


— 
Co 


Carrot Apple Muffins (Per Serving) 


— 
C1 
[09] 
O 


Chocolate Banana Muffins - 10 servings 


— 
o 
Oo 
— 
w 


Chocolate Banana Muffins - Per Serving 


Frosted Peanut Butter Protein Muffins - 
Total 


[o9] 
— 
U1 


Frosted Peanut Butter Protein Muffins - 
Per Serving 


`o 
w 
elfele] 


Pumpkin Protein Muffins - Batch 


— 
co 


Pumpkin Protein Muffins - Per Muffin 





Co E El EA e IR Z o l5 IS E E NO NO w 
Q 
D 


Pumpkin Protein Muffins - Per Serving 


Strawberry Peach Protein Muffins - Per 
Batch 


Strawberry Peach Protein Muffins - Per 
Muffin 


Sunshine Morning Muffins with frosting - 
Batch 


N 
N 
-— 
co 
co 
— Oo —_ —_ — — — 


Sunshine Morning Muffins with frosting - 
Per Muffin 


— 
e | 2 | @ 
eo oO 


^j 
N 


www.gregdoucette.com 


Copyright Coach Greg Inc. 2020 189 NEN ECT 


JJ Perret 


Page 


Calories | Fat (g) Carbs Fiber Protein (g) 
Recipe Per per (g) per (g) per per serving Vegan | Vegetarian 


Serving | serving | serving | serving 


Sunshine Morning Muffins without 


frosting - Batch eae 


N 


— [c => — -> |- N N JU |N | Ww [NM J] Ww 
O |œ oO Jo O [n Jo jan jo |a 


9 


Sunshine Morning Muffins without 
frosting - Per Muffin 


Co 
Oo 
eo 


7 


w 
Oo 
C1 


Southwest Quesadilla - Chicken 


N 
Oo 
e 


Southwest Quesadilla - Chicken (Lite) 


Southwest Quesadilla - Turkey 


N 
Oo 


Southwest Quesadilla - Turkey (Lite) 


Southwest Quesadilla - Beef 


w w w RB oo 
I I I OX m 


N |% 
O1 | Oo 
mE 


1 
Southwest Quesadilla - Beef (Lite) 
Grilled Spicy Peanut Chicken Satay 2 
Skewers - Batch Servings 


— 
P 
N 
Cn 
— 
O 
— 


g 


N 
—_ 
e 


Y 


Protein "Chips and Guacamole" 


— 
N 


N 
—_ 
oO 


— 
N 


Protein "Chips and Guacamole" 


— 
co 


Smoked Salmon Pinwheels 


oO | NM 
w |o 
e 


Hot Hamburg 


N N O- Ox o Ox o` o` Ox 


Ham and Cheese - Regular Ass White 


= Bread 2 


N 
=š 


Chicken Burger 2 


1 PB2 and Jam Sandwich - ICON 


1 PB2 and Jam Sandwich - Ezekiel 


1 PB2 and Jam Sandwich - Regular Ass 
“| White Bread 


French Toast Grilled Cheese & Egg 
== Sandwich (Triple-Stack) 


French Toast Grilled Cheese & Egg 
x Sandwich (Light) 


Grilled Cheese Sandwich - Regular Ass 
—  |Mhite Bread 


Grilled Cheese Sandwich - Protein Bread 


7 
3 


N 
P 
P 
(Sz 


MN 


— 
co 


N 
Co 
xe) 
e 


N 
Oo 
M Co 
eo 


N 
SO 
Ui 


2 
2 
2 


NI 
SN 
N 
Cn 
O 


Y 
Y 
Y 
Y 
Y 
Y 
Y 
Y 
Y 
Y 
Y 


7 
3 
3 


C2 
Oo 
on 


3 
34 
36 
27 
33 
24 
32 
23 

1 
58 
24 
6 
8 
14 
5 
2 
18 
4 8 
Ham & Cheese Sandwich on Protein 48 


Een Bread 2 


Sloppy Greg Sandwich - Total 


6 
0 
1 


STN TN 

o [os | la 
nn 
% | è 
Ol a 
e 


A 
en 
O 


Sloppy Greg Sandwich - Per Serving 3 


aAIN] wo lwflwo ff wo Ja |a Iba lalala lato }rn {rn 
SIRT R [RE R | a | N | © J[@loOIN] BR |wlol]aloa 


N 
O- 
— 
Oo 
N 
ol 
N 
[99] 
— 
eo 





Y 


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Veggie Sloppy Greg Sandwich - Total 


Copyright Coach Greg Inc. 2020 190 


V 


Calories 


Recipe Per 
Serving 


Veggie Sloppy Greg Sandwich - Per 
Serving 


Vegan Meatball Sandwich on Regular Ass 
Bread 


Vegan Meatball Sandwich on Protein 
Bread 


Veggie Pigs in a Blanket (Hot Dog) 


F 
< < < à 
23 


Cheesy Veggie Pigs in a Blanket (Cheese 
Dog) 


Chicken/Tuna, Lettuce, Tomato Sandwich 
- Regular Ass White Bread 


Chicken/Tuna, Lettuce & Tomato on 
Protein Bread 

Chicken/Tuna, Lettuce & Tomato - 
Ezekiel Bread Version 

Powdered Peanut Butter and Jam 
Sandwich on Protein Bread 
Powdered Peanut Butter and Jam 
Sandwich - Regular Ass White Bread 


Grilled Chicken Wrap with Mango Relish 
- 1 Wrap 


Veggie Bologna Sandwich 

Chicken or Turkey on Joseph's Lavash A 
1 

Wrap 


Chicken or Turkey on Joseph's Lavash 
Wrap (Light Version) 


P 
P 


N 
Co 


N 
N 
O 


C2 
N 
on 


o 


w 
C1 
O 


Extra-Lean Deli Meat on Joseph's Lavash 
Wrap 


Co 
Co 
eo 


Greg's Diet Wrap: Extra-Lean Deli Meat 
on Joseph's Lavash Wrap 


Co 
N 


Ground Meat on Joseph's Lavash Wrap 
(Light Version) 


[99] w 
N A 
SN 


Egg Whites on Joseph's Lavash 


Egg Whites on Joseph's Lavash (Light 
Version) 


Chicken or Turkey on Flatout Light OR 
La Tortilla OR 90-110 Calorie Wrap of 
Choice 


Extra-Lean Deli Meat on Flatout Light 
OR La Tortilla OR 90-110 Calorie Wrap of 
Choice 


85 


Copyright Coach Greg Inc. 2020 191 


X] 


Fat (g) 


per 
| serving 


Carbs 
(9) 9) per 
serving 


n 


9) per 
a 





Vegetarian 


Protein (g) 
per serving 


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Calories | Fat (g) Carbs Fiber Protein (g) 
Recipe Per per (g) per (g) per f Vegetarian 
P Serving | serving | serving | serving ener, 
Ground Meat on Flatout Light OR La 


~~ | Tortilla OR 90-110 Calorie Wrap of Choice 


Egg Whites on Flatout Light OR La Tortilla - 
~~ . | OR 90-110 Calorie Wrap of Choice 


Grilled Chicken Wrap with Mango Relish 
- 2 Wraps 


White Fish with Coleslaw Tacos - Total 


co 

c | 

Q 

D 
N N 
te |S os 
o g jo g 


12-15 


Co 
ui 


-15 


P 
P 
O 


31 


— — — 
— 
N 


— -— N 


— 
A 


Oo 
N 


Co 
R 
O 
— 
N 
— 


Co 
N 


White Fish with Coleslaw Tacos - Per Taco | 420 


Deli Meat Rice Cake 


DA 
— 
O 


Spicy Shredded Chicken on Rice Cakes 


[99] 


Veggie Meat Rice Cake Sandwich 


NO ds 


1 
1 
1 
Smoked Salmon Rice Cake Sandwich 1 
1 


SO 
Co 


Open-Face Tuna Rice Cakes 


Cauliflower Plzza Crust - Per 2 Meat 
Lovers Pizza 


Ww | — 
Co | ND 
oO jo ul 


Cauliflower Pizza Crust - Per 2 Veggie 


Pizzas 7 


Cauliflower Pizza Crust - Total 


Cauliflower Pizza Crust - Per Crust 


Egg White Wrap & Cauliflower Plzza 


1 
21 
Crust - Per 2 Meat Lovers Pizza I 


NO 
N 
U1 
e 
eo 


1 


Egg White Wrap & Cauliflower Pizza Crust 
- Per 2 Veggie Pizzas 


NI WIR | so |æ Jjwlet]al{[wl]a 
co Mi5icoc|co|coc|jol[m|o|^ 


Egg White Wrap & Cauliflower Pizza Crust 
- Total 


— 
ol 
[99] 


oO ol 
C1 e 
afe 


Y 
Y 
Y 
Y 
Y 
Y 
Y 
Y 


Egg White Wrap & Cauliflower Pizza Crust 
- Per Crust 


FLATOUT Pizza with Bison 


NO 
N 
— 
Oo 
eo 


5 


ol 
xe] 
uo 


w 
— 
O 


"Golden Home" Protein Pizza With Beef 27 


uo 


w |w D 


— 


01 


N 
e 
o 
eo 
— 
Ui 
O 


r 


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Anabolic Meaty Lasagna Light - Batch 


Anabolic Meaty Lasagna Light - Per 
Serving 


— 
e 
= 
W 
U1 
U1 


5 


0 


0 


6 
6 
4 
3 
2 
5 
5 
5 
2 
4 
6 
6 
9 
5 
1 
7 
0 
0 
Anabolic Meaty Lasagna - Batch 
5 


2 
2 
4 
6 
3 
3 
2 
3 
5 
4 
5 
4 
3 
6 
1 
2 
2 
0 
9 


DA 
N 
oO 
RB C2 w = 


-> | j 
SIRI 
w 
JIN 
o 
ule 


Anabolic Meaty Lasagna - Per Serving 


Anabolic Veggie Lasagna Palmini Version 
- Batch 


Ex 
e 
Co 
— 
Oo 
N 
eo 
— 
Oo 
U1 





Copyright Coach Greg Inc. 2020 192 


V 


v 

w 
Q 

@ 


Serving | serving d kel per serving 
- Per g | 
atc 


Anabolic Veggie Lasagna Regular Version 
- Per Serving 


Baked Lemon Garlic Salmon with 
Asparagus - Batch 

Baked Lemon Garlic Salmon with 
Asparagus - Per Serving | 
Chicken Cacciatore - 4 servings 1020 


Chicken Cacciatore - 1 serving 
Chicken Nugget Bites 


Citrus Tilapia, Shrimp & Vegetables - 
188 
Batch 


110 Citrus Tilapia, Shrimp & Vegetables - Per 
Serving 


111 ]|NuPasta Chicken Stirfry - Small 320 
111 |NuPasta Chicken Stirfry - Large 


Pedon MORE THAN Pasta with Chicken & 
Tomato Sauce (Small) 


Pedon MORE THAN Pasta with Chicken & 
Tomato Sauce (Medium) 


Pedon MORE THAN Pasta with Chicken & 
Tomato Sauce (Large) 


Pedon MORE THAN Pasta with Beef & 
Tomato Sauce (Small) 


Pedon MORE THAN Pasta with Beef & 
Tomato Sauce (Medium) 


Pedon MORE THAN Pasta with Beef & 
Tomato Sauce (Large) 


5 
e 
Co 


N 
uo 


E 
e 
on 
DA 
N 


e 
e 
N 


117 


e 


8 |e 
S 

g Je 
o1 | NM 
oyu 
O |ù 


= 
— 
E 


= 
E 
Co 
co 


- 


aa 
C1 
ol 
uo 


1 


1 


1 


Prosciutto-Wrapped Chicken & Veggies - 
Per Serving 


E. 
— 
= 


Prosciutto-Wrapped Chicken & Veggies - 
Total 


E. 
ee 
= 


Spicy Pork Chile Stew - Total 13 


= 
E 


2 
Spicy Pork Chile Stew - Per Serving 


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Swedish Meatballs - Total Nutrition 


hee 
= 
Co 
= DA I 


E 
— 
E 
N 
OO | — 
o | Oo 
sd 


=á 


>R 
— 
EE 


Swedish Meatballs - Per Serving 





Copyright Coach Greg Inc. 2020 193 


J| 


Calories | Fat (g) cus e Protein (g 
[Cauliflower Mashed Potatoes | Mashed Potatoes eee 
20, [Caiitoer Maied Pome une [wow [* 3 | |v 
dorum a e — ESI RT 
ete c 3 
1123 [InsideOut Baked Potatoes  — | 450 | 4 | 7a | 8 | 32 | | Y | 
Hmmm era mm m [SL 


Chilled Rice Cakes Dipped in Chocolate 

Chilled Rice Cakes Dipped in Chocolate 
A Protein and PB - Strawberry Based AL 

Chilled Rice Cakes Dipped in Chocolate 
Protein and PB - Apple Based sls fala | 2] Iv. 
aa [Oreste Prana cakes | s0 [a [ms |» | |v 
= Blueberry Protein Cookies meo zo | | z2 | 132 | — | v | 
Blueberry Protein Cookies [mo 3 | 2 | e | 2 |. | v | 
Chocolate Chip Brownie Cookie || 2 | mo | |y] 
Chocolate Chip Brownie Cookie | 80 | 3 | 7 | 2 | 7 | |v | 


Chocolate Cookie Explosion - Batch mS RURAL EL 
Chocolate Cookie Explosion - Per a eee 


cookie) 


133 Cinnamon Raisin Squares - Batch (makes 1870 | 20 | 188 
E Duc UU 
134 | Double Chocolate Cookie Double Chocolate Cookie Squares - Total | Total [1215 | 5 E 


E 


135 Pumpkin Protein Squares -Total Protein Squares - Total | 1500 | [21 | 128 | 
"mister 
Ho peers tene E E 
ss EPI 


E LE 


[e Cottage Cookie Cakes - Batch | Cookie Cakes - Batch | 1400 | Es 
136 [Cottage Cookie Cakes - Per Serving EHETTPHOE 


. www.gregdoucette.com 
Copyright Coach Greg Inc. 2020 194 DUNT 





Calories | Fat (g) Carbs = Protein ( 
Page Recipe Per per (g) g) per g) per 9) Vegetarian 
Serving | serving | serving pd per serving 
PB Chocolate Chip Banana Protein 
137 Cookies - Entire Batch DD eH 
137 PB Chocolate Chip Banana Protein 225 5 35 
Cookies - Per Large Cookie (4 pieces) 
3 PB Chocolate Chip Banana Protein 15 3 24 
-> | Cookies - Per Medium Cookie (6 pieces) 
PB Chocolate Chip Banana Protein 115 3 8 
Cookies - Per Small Cookie (8 pieces) 
PB Chocolate Chip Protein Cookies - 
Entire Batch 134 
PB Chocolate Chip Protein Cookies - Per 
130 220 5 34 
Large Cookie (4 pieces) 
PB Chocolate Chip Protein Cookies - Per 145 3 2 
~~~ |Medium Cookie (6 pieces) 
PB Chocolate Chip Protein Cookies - Per 
110 3 17 
Small Cookie (8 pieces) 
Banana Fiber One Chocolate Protein Bar 1800 | 23.7 | 364 | 802 181.2 
- Entire batch 
Banana Fiber One Chocolate Protein Bar 225 3 46 
- Large serving (8 pieces) 
Banana Fiber One Chocolate Protein Bar 
15 2 
- Medium serving (12 pieces) 
Banana Fiber One Chocolate Protein Bar 
100 2 
- Small serving (18 pieces) 
Banana Fiber One Chocolate Protein Bar 
12 
- Bite size serving (30 pieces) 


141 Caramel Protein Chocolate Bar - Entire 1630 268 


p 
e 


- 
E 
ee 
— Oo = Oo 
o w © A 


N 


w 
eo 


o 


Co 
P PB = 


batch 


Caramel Protein Chocolate Bar - Large 204 3 34 
serving (8 pieces) 
Caramel Protein Chocolate Bar - Medium 
136 2 2 
serving (12 pieces) 
Caramel Protein Chocolate Bar - Small 15 
serving (18 pieces) 
Caramel Protein Chocolate Bar - Bite size 
141 54 
serving (30 pieces) 


Eva Dunbar's Coconut Power Protein Bar 2400 | 41 443 
- Entire Batch 


Eva Dunbar's Coconut Power Protein Bar 300 5 55 
- Large serving (8 pieces) 
Eva Dunbar's Coconut Power Protein Bar 
20 3 37 
- Medium serving (12 pieces) 


Copyright Coach Greg Inc. 2020 195 


N 





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Wi 


Vegetarian 


p R Calories | Fat (g) Carbs Fiber Protein (g) 
P (g ) 

m Sepe Bering | serving E baud perserving 

Eva Dunbar's Coconut Power Protein Bar 133 2 25 
- Small serving (18 pieces) 

Holiday Chocolate Protein Bar (entire 1840 298 
batch) 

143 Holiday Chocolate Protein Bar - Large 230 5 37 
serving (8 pieces) 
Holiday Chocolate Protein Bar - Medium 

143 15 3 25 
serving (12 pieces) 

143 Holiday Chocolate Protein Bar - Small 102 2 1 
serving (18 pieces) 
Holiday Chocolate Protein Bar - Bite Size 1 10 

serving (30 pieces) 

Protein PB Chocolate Bar (entire batch) 20 


Protein PB Chocolate Bar - Large serving 
144 5 42 
(8 pieces) 
144 Protein PB Chocolate Bar - Medium 17 28 
serving (12 pieces) 
Protein PB Chocolate Bar - Small serving 
2 19 
(18 pieces) 


Skor Protein Bar - Entire Batch 
Skor Protein Bar - Large serving (8 pieces) | 230 


Skor Protein Bar - Medium serving (12 15 

pieces) 

145 Skor Protein Bar - Small serving (1 102 
pieces) 

390 | 62.2 | 207.2 
Special K Banana Crunch Chocolate 33 
Protein Bar - Medium serving (12 pieces) 
Special K Banana Crunch Chocolate 2 2 

^"... |Protein Bar - Small serving (18 pieces) 
Special K Banana Crunch Chocolate 13 
Protein Bar - Bite size serving (30 pieces) 
Double Chocolate Protein Popcorn - 740 140 
Batch 

148 Double Chocolate Protein Popcorn - Per 370 

Serving 


Copyright Coach Greg Inc. 2020 196 


M 


=‘ 
I 
WO 


ls 
E 
P 

N 
sls Te] 


—y 
AN 
Iz 
N 
O1 
o 


ls 
ls 
I 
— 
— 
O1 


ls 
ls 
on 
— 
Co 
B 
O 
D 


— 
B 
o 


 — 
ise 
on 


6 


Skor Protein Bar - Bite size serving (3 


4 
pieces) 


Special K Banana Crunch Chocolate 
Protein Bar - Entire batch 


N 
-— 
e 
eo 


Special K Banana Crunch Chocolate 


- Protein Bar - Large serving (8 pieces) 


xk 


— 
N 
U1 


N 
O 


F 
< < © 
w 
Ss 


= 
— 
N 
N 





www.gregdoucette.com 
Back to Table of Contents 


JJ 


0 

w 
Q 

D 


ls 
NO 


ls 
ls 
NO 


ÉL | jo 
EB 
EB 


ÉL [L 
ls Ip 
elg 


— 
in 
P 


 — 
on 
I 


Es [qs 
e IIe 
e 5 


Ls [qs 
eg 
elg 


ee E 
le 
elg 


e 


2 | jo 
z 
& |e 


— — Es — — — 
b; e e e e e E 
b; le e e E E E 


e 


164 


MI 


Recipe 


Extra Anabolic Protein Popcorn - Batch 


Extra Anabolic Protein Popcorn - Per 
Serving 


Protein Popcorn - Batch 
Protein Popcorn - Per Serving 
Apple Goop 

MEGA Apple Goop 


Banana Chocolate Protein Donuts (Batch, 
4 servings) 


Banana Chocolate Protein Donuts (Batch, 
1 muffin) 


Low-Calorie Brownie - Total 
Low-Calorie Brownie - Per Serving 
Peanut Butter Cupcakes - Total 

Peanut Butter Cupcakes - Per Cupcake 
Protein Cinnamon Roll 

Anabolic Avalanche, Regular 
Anabolic Avalanche, Medium Size 
Anabolic Avalanche, Large Size 


Chocolate Protein Ice Cream Pudding 
- Small Size 


Chocolate Protein Ice Cream Pudding - 
Medium Size 


Chocolate Protein Ice Cream Pudding - 
Large Size 


Cottage Cheese Chocolate PB Delight - 
Total 


Cottage Cheese Chocolate PB Delight - 
Per Serving 


Dairy Dream Protein Dessert with Cottage 
Cheese - Small 


Dairy Dream Protein Dessert with Cottage 
Cheese - Medium 


Fat-Free Chocolate Jell-O Protein 
Pudding 


Protein Mousse 


Copyright Coach Greg Inc. 2020 


Calories | Fat (g) 
Per per 
Serving | serving 


540 


N 
N 
O 


N |S 
NIS 
els [8] 3 | 


A 
en 
oO 


— 
W 
ol 
eo 


w 
N 
on 


— 
N 
o 
eo 
N N — — 


nd 
co 
wo | 
o [9 |l! 
mB fm | wm Jf = | > > |& [xn jaojo inje j> |El> 
alc |3 [o |o ó|oó|o |2|«o!o|^?]|o|853|mv 


Ww | 
Co 
ul 
NM [A 


Oo | B | NM 

No [C5 | OO 

O Jo jo 
~ [> [> | 


N 
Oo 
ul 


Co 
N 
eo e 


— — ol 
SO eo w 
eo eo 


N 
ol 


N 
— 
eo 


Co 
o 
eo 
"| 


Carbs 
(g) 9) per 


serving 


Bl uo = 


£I 
NO [o 
oO | © 


—_ 
Oo 
Co 


HE 
N 


— 
B 
N 


Fiber 


(9) per 
serving 





— — C2 N co 


Vegetarian 


Protein (g) 
per serving 


— 
w 
e 


— 
Oo 


S 
< < |< © 
w 
Ss 


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Back to Table of Contents 


Calories | Fat (g) a M os Protein ( 
Page Recipe Per per g) per g) per rotein (g) Vegan | Vegetarian 
Serving | serving d a per serving 
Cottage Cheese Protein Pudding - 
1 14 
Chocolate 
Chocolate Protein Lava Cake - Batch 1000 ets 


Chocolate Protein Lava Cake - Medium 250 2 Ts 
Serving 


Chocolate Protein Lava Cake - Small 167 
Serving | 
Chocolate Protein Mug Cake 


Chocolate Pumpkin Peanut Butter Cake - 
92 9 
Batch | 


Chocolate Pumpkin Peanut Butter Cake - 
23 3 2 

Per Serving | 

Vegan Chocolate Mug Cake oo a |10) 
Chocolate Protein Mug Cake Figo] 3 | 7. 
Vegan Chocolate Mug Cake 1 rae 
Blueberry Protein Shake - Small 18 I ee | ee | 
Blueberry Protein Shake - Medium 


Chocolate Blueberry PB Protein Ice 
35 7 3 
Cream - Medium | 
Chocolate Blueberry PB Protein Ice 575 10 54 
Cream - Large Size | 
174 Chocolate Fudge Brownie Protein Ice 460 13 
Cream - Small | 


Chocolate Fudge Brownie Protein Ice 230 33 
Cream - Large | 
Chocolate PB Protein Ice Cream - Small 


Chocolate PB Protein Ice Cream - 28 DDE 
Medium | 


175 | Chocolate PB Protein Ice Cream - Large 38 
Chunky Monkey Protein Ice Cream 


Coffee Toffee Bar Crunch Protein Ice 290 1 0 
Cream - Small | 

Coffee Toffee Bar Crunch Protein Ice 580 | 27 40 
Cream - Large | 

Netflix & Chilled Protein Ice Cream - 480 
Large | 

178 Netflix & Chilled Protein Ice Cream - 240 5 17 

Small 


Copyright Coach Greg Inc. 2020 198 


— ES 
e e 
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Back to Table of Contents 


V | 


180 | Pumpkin Cheesecake Protein Ice Cream 
181 | Strawberry Protein Ice Cream - Small Size | 23 


91 Strawberry Protein Ice Cream - Medium 
^". [Size 
181 | Strawberry Protein Ice Cream - Large Size | 460 


oco 
n 


— — 
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[99] N 
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BEN 
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2 


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— 
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1 


Calories | Fat (g) Carbs Fiber Protein (g) 
Recipe Per per (g) per (g) per er E Vegan | Vegetarian 
Serving | serving | serving | serving P 9 


182 |Vanilla PB Protein Ice Cream - Large 
g Chocolate Strawberry Almond 81 
~~~ | Proteinsicles - Batch 
Chocolate Strawberry Almond 
183 NER 196 
Proteinsicles - Per Serving 


2 


184 Chocolate Strawberry PB Proteinsicles - 1215 
Batch 


1 
1 


N 


GI — — 


8 


185 Strawberry Cheesecake Proteinsicles - 1160 
Batch 


3 Strawberry Cheesecake Proteinsicles - Per 
~~ | Serving 
186 | Vanilla Berry Proteinsicles - Batch 


186 | Vanilla Berry Proteinsicles - Per Serving 


182 |Vanilla PB Protein Ice Cream - Medium 


Chocolate Strawberry PB Proteinsicles - 
: 303 
Per Serving 


— 
OT 


— 
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o~ 


24 152 





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NTs N 
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a |S © 


. www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 199 Ends Ts acetate 


Fruit Servings Reference Table 


|. Sut o o | a | 
170g 
2g 
Guava 150g pg 
Pomegranate 120g 
Banana 110g 


75g 
| Avocado | | 4g | 





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Copyright Coach Greg Inc. 2020 200 Back ta Table of Contents 


Vegetables (Raw) and Legumes 


Servings Reference Table | 


Watercress 900g 
| Bokchoy | Og | | 
| deme — | og | g | 
| _NappaCabbage | og | 8g | 

Bitter Melon (Bitter Gourd) 179 
Celery 550g 
Rapini 500g 
Zucchini 500g 
Rhubarb 500g 
Mushroom 450g 


Sprouts 400g 
Cabbage 400g 
Pumpkin 400g 
Collard Greens 380g 
Turnip 360g 
Fennel 320g 


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Copyright Coach Greg Inc. 2020 201 dti Tubus a dte 





Vegetables (Raw) and Legumes 


Servings Reference Table e 


One serving (~100 calories) 
300g 
300g 
300g 
300g 
275g 
250g 
250g 
2509 
2409 
2309 
2309 
230g 
2259 
2009 
2009 
150g 
130g 
130g 
120g 
80g 
65g 
30g 
30g 


N 
Q 





*Beans/legumes vary so much that you absolutely must be cautious and look at the label to see 
how much you can eat. Every can/package is different and you MUST be careful about how the 
beans/legumes are cooked and in what sauce. 


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Copyright Coach Greg Inc. 2020 202 CEN ECT 





Until Next Time... 


Looks like you've made it to the end of my cookbook 
Good Job! 


But just because you've reached the end, doesn't mean it's the 'end'... 


| designed this book for easy, all-the-time access wherever you are! 
If you ever get stuck for dinner time inspiration again... 
Open this book and pick a delicious evening meal! 


Need a high-protein easy-to-make snack? 
YOU HAVE ALL THE RECIPES RIGHT HERE! 


You may have noticed the contents pages when you first opened this book. 
These are there so you don't have to keep randomly scrolling to find what you're 
looking for. You'll be able to find each recipe category instantly and gives you 
more time to do the other important stuff in your life. This is a useful tool and 
YOU'D BE A MORON NOT TO USE IT! 


As | mentioned at the start, seeing before/after transformations are the best part 


of my job. Visit gregdoucette.com/testimonials to share yours! 


This is Coach Greg now signing off and I'll leave you with a couple of wise 
words... 


ZERO EXCUSES AND DON'T FORGET TO PUT THE FORK DOWN!!! 


- Coach Greg 


; www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 203 Bicis Table nh Comm 


DISCLAIMER 


Greg Doucette is neither a doctor nor registered dietitian. 
The contents of this eBook should not be taken as medical 
advice. The contents of this eBook are not intended to 
diagnose, treat, cure, or prevent any health problem - nor are 
they 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. 


The nutritional values for each recipe in this cookbook 
are estimates. Please do not rely on them for your dietary 
strategy. Be sure to do your own calculations when tracking 
your calories / macros towards your diet plan. 


I www.gregdoucette.com 
c» Copyright Coach Greg Inc. 2020 204 CEN E 


THE ULTIMATE 


ANABOLIC 
COOKBOOK 2.0 


SOpyngRt I] Coach Greg Inc. 2020. 
All rights reserved. 


The intellectual property rights of this eBook belong to Greg Doucette. 
No part of this eBook may be reproduced, distributed, or transmitted in any 
form or by any means, including photocopying, recording, or other electronic or 
mechanical methods. No part of this eBook may be edited, modified, adapted, 
or altered in any way for unlawful or commercial use. 





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