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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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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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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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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c» Copyright Coach Greg Inc. 2020 Bde le Cages
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
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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
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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
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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
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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
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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»
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
i doucette.com
ioh h iic www.greg
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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
; www.gregdoucette.com
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
; www.gregdoucette.com
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
164 www.gregdoucette.com
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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
; www.gregdoucette.com
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
c» Copyright Coach Greg Inc. 2020 167 Backto eine Cena
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!
169 www.gregdoucette.com
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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
171 www.gregdoucette.com
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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
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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
177 www.gregdoucette.com
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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
www.gregdoucette.com
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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
181 www.gregdoucette.com
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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
Back to Table of Contents
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
www.gregdoucette.com
Back to Table of Contents
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]
—
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Y
www.gregdoucette.com
Back to Table of Contents
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 | —
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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
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- Per Crust
FLATOUT Pizza with Bison
NO
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Back to Table of Contents
Anabolic Meaty Lasagna Light - Batch
Anabolic Meaty Lasagna Light - Per
Serving
—
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6
6
4
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5
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4
6
6
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5
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7
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Anabolic Meaty Lasagna - Batch
5
2
2
4
6
3
3
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3
5
4
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6
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2
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Anabolic Veggie Lasagna Palmini Version
- Batch
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Copyright Coach Greg Inc. 2020 192
V
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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)
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Prosciutto-Wrapped Chicken & Veggies -
Per Serving
E.
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Total
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ee
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Spicy Pork Chile Stew - Total 13
=
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2
Spicy Pork Chile Stew - Per Serving
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Back to Table of Contents
Swedish Meatballs - Total Nutrition
hee
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Swedish Meatballs - Per Serving
Copyright Coach Greg Inc. 2020 193
J|
Calories | Fat (g) cus e Protein (g
[Cauliflower Mashed Potatoes | Mashed Potatoes eee
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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 |
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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
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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
www.gregdoucette.com
Back to Table of Contents
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
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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
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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
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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
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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
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. 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 |
. www.gregdoucette.com
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
. www.gregdoucette.com
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.
. www.gregdoucette.com
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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