Macro Cookbook - Breakfast 2i4r67
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TH E
Physique
FRIENDLY
;/1@= COOKBOOK 20 Super Simple FAT BURNING B R E A K FA S T S
Breakfasts FAT
BURNING
Contents Lemon Blueberry Pancakes Turkey Breakfast Burgers Cottage Cheese Fruit Bowl Salmon Omelet Cottage Cheese Pancakes Egg White Puffs with Vegetables Greek Yogurt Peach Delight Chicken Muffins Egg Mushroom and Turkey Quiche Banana Protein Orange Muffins Strawberry Lemon Pancakes Beef Scrambled Eggs Breakfast Parfait Sundae Turkey, Cottage Cheese and Chives Scramble Spinach and Sun-Dried Tomatoes Frittata Fast Chicken Roll Quark Cheese with Protein Nut Topping Tuna Omelet In Microwave Protein Cacao Waffles Pancakes with Cottage Cheese Topping
7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
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Introduction
W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional and enjoyable recipes that can help you take your physique one step further. These recipes were created to help and clients find a balance between good nutrition, fat loss and enjoyment; after all, food shouldn’t be boring! If you’ve followed my work for some time, you will know I constantly preach the importance of long-term sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that yields good results you can follow in the future but which, as you probably know, is also most likely to be few and far between. After working with 100s of clients, I’ve become opposed to the typical meat and vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose the weight and then rebound rapidly. By implementing some of the recipes in this book, you will still become just as healthy or lean as you would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment, preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is certainly worth it. During initial testing and creation, which spanned over a 12 month period, all recipes were tried and tested by over 20 different people. For any recipe to be included, over 90% of the participants in the test group must provide positive . Depending on your time commitments, I recommend you get started by preparing and testing 1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly nutritious and tasty recipes that can be used on a regular basis to make your diet more enjoyable. Here we go…
Recipe Card Breakdown
Recipe Title Prep Time & Serving Size
Lemon Blueberry Pancakes Preparation and Cooking Time: 15 minutes Servings: 4 pancakes
2 scoops (60g)whey protein powder 5.5oz. (155g) liquid egg whites 2oz. (56g) fresh blueberries 1/2 teaspoon baking soda ½ 1/2 teaspoons grated lemon zest 1½
1. In a large bowl, combine the protein powder and baking soda. 2. Whisk the egg whites until smooth. Stir in the blueberries and lemon zest. 3. Melt coconut oil in a skillet/frying pan. 4. Cook the pancakes in batches, over medium-high heat until bubbles appear on the surface. 5. Carefully flip to the other side and cook for 1-2 minutes more. 6. Serve while still hot.
Nutrition Facts 4 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
Recipe Key
-
Directions:
Ingredients & Directions
Macro & Micronutrient Details per Serving
Ingredients:
86.2 1.2 g 0.6 g 0.0 g 0.0 g 34.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
261.6 mg 169.4 mg 5.0 g 0.9 g 3.1 g 14.1 g
Lemon Blueberry Pancakes Preparation and Cooking Time: 15 minutes Servings: 4 pancakes
Ingredients: -
2 scoops (60g)whey protein powder 5.5oz. (155g) liquid egg whites 2oz. (56g) fresh blueberries 1/2 teaspoon baking soda ½ 1/2 teaspoons grated lemon zest 1½
Directions: 1. In a large bowl, combine the protein powder and baking soda. 2. Whisk the egg whites until smooth. Stir in the blueberries and lemon zest. 3. Melt coconut oil in a skillet/frying pan. 4. Cook the pancakes in batches, over medium-high heat until bubbles appear on the surface. 5. Carefully flip to the other side and cook for 1-2 minutes more. 6. Serve while still hot.
Nutrition Facts 4 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
86.2 1.2 g 0.6 g 0.0 g 0.0 g 34.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
261.6 mg 169.4 mg 5.0 g 0.9 g 3.1 g 14.1 g
urkey Breakfast Burgers Ingredients:
Preparation and Cooking Time: 20 minutes Servings: 6 burgers
-
1.25lb. (560g) extra lean ground turkey mince 1/2 teaspoon diced ginger 2 garlic cloves, diced/finely chopped 1/2 teaspoon baking soda (1½ 1/2 tsp fresh thyme) ½ 1/2 teaspoon salt ½ 1 pinch black pepper 1 pinch cayenne pepper
Directions: 1. Combine the ginger, garlic, thyme, salt, black pepper, and cayenne pepper. 2. Add the ground lean turkey mince and mix with clean hands. 3. Shape the mixture into six burgers. 4. Melt some cooking oil in a large skillet/frying pan/grill pan, over a medium-high heat. 5. Cook the burgers in the pan until no longer pink. Once they are brown, cook, covered, for 2 minutes. 6. Serve while still hot.
Nutrition Facts 6 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
119.3 3.0 g 0.8 g 0.0 g 0.0 g 54.2 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
252.4 mg 9.9 mg 0.6 g 0.1 g 0.0 g 21.8 g
Cottage Cheese ruit Bowl Preparation Time: 10 minutes Servings: 1 bowl
Ingredients: -
1 cup (225g) cottage cheese 2 sliced apricots 1oz. (28g) dried cherries, unsweetened 2 tablespoons almond flakes 1 teaspoon vanilla essence
Directions: 1. Slice the apricots, remove the stone, and place aside. 2. In a bowl, combine the cottage cheese with vanilla essence. 3. Stir in the dried cherries and almond flakes. 4. Top with apricots and serve immediately.
Nutrition Facts 1 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
429.9 19.9 g 3.3 g 0.3 g 1.1 g 22.9 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
749.0 mg 419.2 mg 24.9 g 3.7 g 21.2 g 34.1 g
Salmon Omelette Preparation and Cooking Time: 15 minutes Servings: 1
Ingredients: -
4.5oz. (132g) liquid egg whites 1 medium egg 2.5oz. (70g) smoked salmon 1 tablespoon snipped chives 1 teaspoon dried basil 1 tablespoon sour cream 1 pinch salt 1 pinch black pepper
Directions: 1. In a bowl, whisk the egg whites, egg, chives, basil, salt, and pepper. 2. Heat large non-stick skillet/frying pan/pan over medium-high heat. 3. Once hot, pour in the egg mixture. Cook until the bottom is set. 4. Flake the salmon and spread over the omelet. Top with sour cream. 5. Fold the omelet in half. Cook for 2 minutes over medium heat or until the eggs are done. 6. Serve while still hot.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
232.9 9.8 g 3.6 g 1.7 g 3.7 g 185.3 mg
Sodium 1676.4 mg Potassium 391.5 mg Total Carbohydrate 3.0 g Dietary Fiber Sugars
Protein
0.1 g 0.2 g 31.0 g
Cottage Cheese Pancakes Ingredients:
Preparation and Cooking Time: 15 minutes Servings: 5 pancakes
-
1 cup (225g) cottage cheese 1 medium egg 2.2oz. (60g) liquid egg whites 1/2 cup (75g) flaxseed powder ½ 1 teaspoon vanilla essence 1 tablespoon powdered Erythritol 1 pinch salt
Directions: 1. Beat the egg whites with a pinch of salt until soft peaks form. 2. Beat the egg in a separate bowl. 3. Gently fold the flaxseed powder into the egg whites, followed by the Erythritol, cottage cheese, vanilla essence and the beaten egg. 4. Melt cooking oil in a skillet/frying pan/pan over medium-high heat. 5. Drop around 3 tablespoons of batter per pancake. Cook for 2-3 minutes per side or until the pancakes are golden brown. 6. Serve immediately.
Nutrition Facts 5 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
111.0 5.9 g 1.5 g 0.2 g 0.3 g 42.7 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
211.7 mg 30.1 mg 5.5 g 2.4 g 2.1 g 9.1 g
Egg White Puffs with Vegetables Preparation and cooking Time: 20 minutes Servings: 8 puffs
Ingredients: -
9oz. (255g) liquid egg whites 1 (60g) red bell pepper, seeded and chopped 1 cup (30g) packed baby spinach 1/4 teaspoon salt ¼ 1 pinch black pepper
Directions: 1. 2. 3. 4.
Preheat oven to 180C/375F. Beat the egg whites with the salt until fluffy. Grease 8-hole muffin tin with cooking oil. Fill each muffin up to 2/3 with the egg white mixture. 5. Top with the chopped bell pepper and baby spinach. 6. Season with pepper. 7. Bake the egg whites for 20 minutes. Serve while still hot.
Nutrition Facts 8 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
18.2 0.0 g 0.0 g 0.0 g 0.0 g 0.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
71.4 mg 60.8 mg 1.1 g 0.3 g 0.4 g 3.2 g
Greek Yogurt Peach Delight Preparation Time: 15 minutes Servings: 2 bowls Ingredients: -
2 cups (560g) Fage 0% Natural Yogurt 2 large peaches, stoned 2 tablespoons ground almonds 1/2 teaspoon cinnamon ½ 1 tablespoon powder Erythritol
Directions: 1. Preheat the grill pan over medium heat. Cut the peaches in half and then into quarters. 2. Brush the peaches with some oil. Grill peaches for 3 minutes per side. 3. Divide the Greek yogurt between bowls. 4. Top the yogurt with grilled peaches and ground almonds. 5. Serve immediately.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
202.4 2.7 g 0.2 g 0.7 g 1.6 g 0.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
85.1 mg 231.2 mg 21.4 g 2.9 g 18.3 g 24.8 g
Chicken Muffins Preparation and Cooking Time: 20 minutes Serving: 6 muffins
Ingredients: -
10oz. (280g) chicken, cooked and shredded 1/2 cup (60g) chopped celery ½ 1 (55g) green pepper, seeded and finely chopped 2 medium eggs 1/4 cup (35g) chopped scallion/spring onion ¼ 1oz. (28g) grated Parmesan cheese 1/2 teaspoon lemon pepper ½ 1/2 teaspoon garlic powder ½ 1/4 teaspoon salt ¼ 1/4 teaspoon cayenne pepper ¼
Directions: 1. Preheat oven to 350F/175C. Line a 6-hole muffin tin with paper cases or coat with oil. 2. In a bowl, combine all the ingredients by order. 3. Stir thoroughly to combine all the igredients and divide evenly between the paper cases. 4. Bake the muffins for 18-20 minutes or until golden brown. 5. Serve while still hot
Nutrition Facts 6 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
88.2 2.7 g 0.8 g 0.6 g 1.9 g 83.8 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
55.8 mg 156.3 mg 2.5 g 0.7 g 0.7 g 12.9 g
Egg Mushroom And urkey Quiche Ingredients:
Preparation and Cooking Time: 20 minutes Servings: 12 mini Quiche
-
4 medium eggs 1 tablespoon heavy/double cream 10oz. (280g) baby spinach 6oz. (170g) sliced button mushrooms 4oz. (113g) grated cheddar cheese 2oz. (56g) deli turkey ham, chopped 1/2 teaspoon salt ½ 1/4 teaspoon black pepper ¼
Directions: 1. 2.
3. 4. 5. 6. 7.
Nutrition Facts 12 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
Preheat oven to 375F/190C and grease 12-hole muffin tin with cooking oil. Coat the skillet/frying pan/pan with cooking oil.Add the mushrooms and cook over medium-high heat for 5 min. Add the spinach and cook until just wilted, for 1 min. Remove from the heat. In a bowl, combine the eggs, heavy/double cream, salt, and pepper. Stir in the cooked mushrooms, spinach, cheddar cheese, and turkey ham. Divide the mixture between the muffin cases. Bake for 20 minutes or until firm to the touch. Remove from the oven and set aside for 5 minutes. Remove from the tin before serving.
78.0 5.3 g 2.8 g 0.5 g 1.7 g 69.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
446.9 mg 174.2 mg 1.6 g 0.7 g 0.4 g 6.1 g
Banana Protein Orange Muffins Preparation and Cooking Time: 20 minutes Servings: 12 muffins
Ingredients: -
6oz. (170g) liquid egg whites 1 medium banana, sliced 2 scoops (60g) whey protein powder 2 teaspoons grated orange zest 1/2 cup (114g) Fage 0% Natural Yogurt ½ 3¾ /4 cup (70g) almond flour 2 tablespoons Splenda
Directions: 1. Preheat oven to 350F/175F. 2. Line a 12-hole muffin tin with paper cases. 3. Combine all the ingredients in a food blender. Pulse until blended thoroughly. 4. Divide the batter between paper cases. 5. Bake the muffins for 20 minutes or until firm to the touch and inserted skewer comes out clean. 6. Remove from the tin and serve at room temperature.
Nutrition Facts 12 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
61.3 2.2 g 0.3 g 0.0 g 0.0 g 11.5 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
42.8 mg 91.51 mg 4.6 g 0.8 g 2.4 g 6.8 g
Strawberry Lemon Pancakes Ingredients:
Preparation and Cooking Time: 15 minutes Servings: 4 pancakes
-
1 scoop (30g) whey protein powder 3.5oz. (100g) liquid egg whites 1 medium egg 2 tablespoons coconut milk 1½ /2 cup (75g) strawberries, sliced 1 teaspoon lemon zest 1½ /2 cup (60g) almond flour
Directions: 1. In a bowl, combine the whey protein and almond flour. 2. In a separate bowl, whisk the liquid egg whites, egg, coconut milk, and lemon zest. 3. Fold the wet ingredients into dry ones. Stir in the strawberries. 4. Heat a large skillet/frying pan/pan over medium -high heat. 5. Pour the batter into a skillet/frying pan and cook until bubbles appear on the surface. Flip carefully aand cook for 2 minutes on the other side. 6. Serve immediately.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
274.3 7.5 g 3.2 g 1.1 g 1.9 g 232.9 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
359.5 mg 580.0 mg 10.6 g 2.5 g 7.6 g 40.9 g
Beef Scrambled Eggs Preparation and Cooking Time: 15 minutes Servings: 2
Ingredients: -
4oz. (115g) lean ground/chopped beef 3 medium eggs 1½ /2 cup (142g) Fage 0% Natural Yogurt 2 tablespoons (30g) grated Parmesan 2 cups (60g) packed baby spinach 1 teaspoon hot sauce 1¼ /4 teaspoon salt 1/8 teaspoon pepper
Directions: 1. Whisk the eggs in a bowl with 1/8 teaspoon salt. 2. Cook the beef in a skillet/frying pan/pan over medium-high heat until browned. Remove from the pan. 3. Pour the whisked eggs into the skillet/frying pan/ pan and scramble. Add the beef and baby spinach. 4. Cook for 2 minutes. Serve, sprinkled with parmesan and topped with yogurt.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
319.2 19.6 g 7.8 g 1.8 g 7.9 g 292.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
288.0 mg 244.4 mg 5.1 g 1.0 g 3.7 g 28.9 g
Breakfast Parfait /Sundae Preparation Time: 10 minutes Servings: 1 Ingredients: - 1 cup (226g) cottage cheese - 1 cup (230g) papaya, cubed - 2 tablespoons (30g) toasted hazelnuts, chopped
Directions: 1/4 tablespoon of hazelnuts in the bottom 1. Place ¼ of a parfait/sundae glass. 1/4 papaya and ¼ 1/4 cottage cheese. 2. Top with ¼ 3. Repeat the layers until all ingredients are used. 4. Serve immediately.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
248.6 5.7 g 2.3 g 0.2 g 1.1 g 23.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
750.2 mg 549.8 mg 21.9 g 2.5 g 16.6 g 27.6 g
urkey, Cottage Cheese and Chives Scramble Preparation and Cooking Time: 15 minutes Servings: 2
Ingredients: -
4oz. (113g) deli turkey ham, chopped 2 medium eggs 2oz. (56g) liquid egg whites 1 /2 tablespoon chopped chives ½ 1 cup (226g) cottage cheese 1 pinch salt 1 pinch black pepper
Directions: 1. In a bowl, combine the eggs, liquid egg whites, salt, and pepper. 2. Melt cooking oil in large skillet/frying pan/pan. 3. Heat the skillet/frying pan over medium-high heat. Pour in the eggs and begin to scramble. 4. Place the turkey ham and cottage cheese in the middle of the eggs. 5. Cook for 2 minutes or until the eggs is set. 6. Serve immediately sprinkled with chopped chives.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
247.1 9.7 g 3.4 g 1.7 g 3.2 g 216.0 mg
1,115.2 mg Sodium Potassium 365.8 mg Total Carbohydrate 6.1 g Dietary Fiber Sugars
Protein
0.1 g 5.2 g 31.8 g
Spinach and Sun-Dried omatoes rittata
Ingredients:
Preparation and cooking Time: 15 minutes Servings: 1
-
7oz. (198g) liquid egg whites 1 / 2 sun-dried tomato, chopped ½ 1 cup (30g) baby spinach 2 tablespoons (30g) grated parmesan cheese 2 button mushrooms, sliced 1 pinch salt 1 pinch pepper
Directions: 1. Melt cooking oil in a large skillet/frying pan/pan over a medium-high heat. 2. Add the mushrooms and cook for 2 minutes. Add the baby spinach and cook for 2 minutes. 3. Stir in the sun-dried tomato and remove from heat. 4. Pour the egg whites over the spinach and cook over medium heat until the bottom is set. Gently lift the frittata so uncooked eggs run under the cooked part. Sprinkle with 1 tablespoon grated Parmesan. Cook for 1 minute. 5. Meanwhile, preheat the broiler/poaching pan to med-high. 6. Sprinkle the frittata with remaining Parmesan and broil/poach for 2 minutes or until the eggs are puffed and cooked through. 7. Remove and cut into wedges. Serve and enjoy.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
152.8 3.2 g 1.9 g 0.1 g 0.9 g 7.9 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
530.3 mg 584.7mg 3.1 g 1.2 g 1.0 g 27.1 g
ast Chicken Roll
Ingredients: -
5.5oz. (155g) chicken grilled and cut into strips 1 carrot, peeled 1 Lebanese cucumber, peeled 4 pieces rice paper
For the sauce:
Preparation Time: 10 minutes Servings: 1
-
2 tablespoons organic peanut butter 1 teaspoon Sriracha/chilli sauce 2 teaspoons lime juice 1¼ /4 teaspoon Thai Curry paste 1 tablespoon hot water 1 pinch salt
Directions: 1. Prepare the sauce: in a bowl combine the peanut butter and hot water. 2. Add the remaining ingredients and stir until blended. 3. Prepare the rolls: moisten the rice paper and place on a kitchen towel. 4. Cut the chicken, carrot, and cucumber into matchsticks. 5. Divide the prepared chicken and veggies between four rice papers. 6. Wrap into rolls and arrange on a plate. Drizzle with prepared sauce and enjoy.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
429.7 19.6 g 4.1 g 1.0 g 1.3 g 96.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
290.5 mg 493.0 mg 16.4 g 5.0 g 7.0 g 43.0 g
Quark Cheese with Protein Nut opping Ingredients:
Preparation Time: 10 minutes Servings: 2
-
1 cup (226g) quark cheese (or ricotta) 1 tablespoon chopped almonds 2 tablespoon almond flour 1/4 tablespoon coconut flour 1¼ 1 scoop (30g) whey protein powder 1/4 cup (60ml) milk ¼ 1 tablespoon Erythritol 1/4 teaspoon cinnamon ¼ Mixed berries to top
Directions: 1. Heat the milk in a saucepan. Do not bring to a boil. 2. Stir in the almond flour, coconut flour, protein powder, Erythritol, and cinnamon. 3. Stir well and remove from the heat. 4. Serve the quark cheese in a two bowls. Pour over prepared topping. 5. Sprinkle with chopped almonds and mixed berries before serving.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
230.6 7.6 g 1.6 g 0.5 g 1.7 g 42.8 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
103.9 mg 191.8 mg 13.8 g 3.3 g 6.1 g 28.2 g
una Omelet in Microwave Ingredients:
Preparation and Cooking Time: 10 minutes Servings: 1
-
7oz. (198g) tuna in water 2 medium eggs 1 tablespoon extra-virgin olive oil 1/2 teaspoon dried basil ½ 1 pinch red pepper flakes 1 tablespoon chopped parsley 1 pinch salt 1 pinch pepper
Directions: 1. In a bowl, combine the tuna with 1 egg, olive oil, dried basil, red pepper flakes, salt, and pepper. 2. Mix until you have a well-combined mixture. 3. Transfer the tuna mix in a microwave safe wide bowl. Press with a pack of a spoon. 4. Microwave the tuna for 3 minutes at 700W or medium. 5. Remove the tuna from a microwave and crack an egg over it. Microwave for 1 minute more. 6. Serve while still hot.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
416.6 24.6 g 6.2 g 4.5 g 13.2 g 397.4 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
617.2 mg 508.7 mg 1.0 g 0.2 g 0.4 g 49.8 g
Protein Cacao Waffles Preparation and Cooking Time: 15 minutes Servings: 2
Ingredients: -
4oz. (115g) liquid egg whites 2 scoops (60g) whey powder protein 1/2 tablespoon raw cacao ½ 3¾ /4 cup (72g) almond flour 1¼ /4 cup (60ml) almond milk
Directions: 1. Preheat waffle iron. 2. In a food processor/blender, combine all ingredients. 3. Pulse until mixed thoroughly. If the batter is too thick, add 1-2 tablespoons water. 4. Pour enough batter on the waffle iron, so the iron is covered. 5. Cook the waffles for 3-4 minutes. 6. Serve immediately.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
277.5 12.0 g 2.4 g 0.0 g 0.0 g 71.7 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
207.9 mg 341.9 mg 12.1 g 3.5 g 4.4 g 32.5 g
Pancakes with Cottage Cheese Topping Preparation and cooking time: 15 minutes Servings: 1
Ingredients: -
3.5oz. (99g) liquid egg whites 1 tablespoon pumpkin, mashed 1/4 (60ml) cup milk ¼ 3 tablespoons coconut flour 1/2 teaspoon vanilla paste ½ 1/2 teaspoon baking powder ½ 1 scoop (30g) whey protein powder 1 tablespoon powdered Erythritol 1 pinch salt
For the filling: 1/4 cup (56g) cottage cheese - ¼ - 1 tablespoon chopped dried apricots 1/4 teaspoon vanilla essence - ¼
Directions: 1. Prepare the filling: in a bowl, combine the cream cheese, chopped apricots, and vanilla paste. 2. Place aside. 3. Prepare the pancakes: beat the egg whites with salt until soft peaks form. 4. Stir in the baking powder, coconut flour, protein powder, mashed pumpkin, baking powder, and Erythritol. 5. Heat cooking oil in a pan over medium-high heat. 1/4 cup batter per pancake into the heated 6. Pour the ¼ pan. Cook until bubbles appear on the surface. 7. Flip carefully and cook for 1-2 minutes more. Repeat the procedure with remaining batter. 8. Serve pancakes while still hot, topped with prepared cottage cheese filling.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
390.7 7.1 g 2.3 g 0.1 g 0.3 g 70.7 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
515.9 mg 809.1 mg 39.0 g 11.2 g 18.1 g 42.7 g
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About
Rudy Mawer Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s experience in physique transformation. He has successfully coached over 500 personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and Bodybuilders and World Record Holders. Along with this, he has a 1st class Masters and Bachelors in Exercise & Nutrition Science, is a certified CISSN Sports Nutritionist and is a respected researcher in the fitness,supplement and nutrition scientific community. Rudy also consults for the worlds leading fitness authorities and is a part time scientific editor for Bodybuilding.com, T-Nation, Authority Nutrition, Muscle Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more… You can now get the advanced techniques that Rudy has tried and tested on over 500 clients, along with nearly a decade of research in a condensed and donefor-you plans and articles over at www.rudymawer.com
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Photo Credits Lemon Blueberry Pancakes : David Smith © 123RF.com Turkey Breakfast Burgers : fotogal © 123RF.com Cottage Cheese Fruit Bowl : strannikfox © 123RF.com Salmon Omelet : Nataliia Peredniankina© 123RF.com Cottage Cheese Pancakes : Tatyana Aksenova © 123RF.com Egg White Puffs with Vegetables : Thitaree Sarmkasat © 123RF.com Greek Yoghurt Peach Delight : Svetlana Kolpakova © 123RF.com Chicken Muffins : Sergii Koval © 123RF.com Egg Mushroom and Turkey Quiche : tidty © 123RF.com Banana Protein Orange Muffins : Olga Vasileva © 123RF.com Strawberry Lemon Pancakes : William Collins © 123RF.com Beef Scrambled Eggs : Sona Sladeckova © 123RF.com Breakfast Parfait/ Sundae : Paylessimages © 123RF.com Turkey, Cottage Cheese and Chives Scramble : piyato © 123RF.com Spinach and Sun-Dried Tomato Frittata : alein © 123RF.com Fast Chicken Roll : Pisit Koolplukpol © 123RF.com Quark Cheese with Protein Nut Topping : Anastasiya Sviderska © 123RF.com Tuna Omelet in Microwave : margouillat © 123RF.com Protein Cacao Waffles : siraphol © 123RF.com Pancakes with Cottage Cheese Topping : buccaneer © 123RF.com
Physique
FRIENDLY
;/1@= COOKBOOK 20 Super Simple FAT BURNING B R E A K FA S T S
Breakfasts FAT
BURNING
Contents Lemon Blueberry Pancakes Turkey Breakfast Burgers Cottage Cheese Fruit Bowl Salmon Omelet Cottage Cheese Pancakes Egg White Puffs with Vegetables Greek Yogurt Peach Delight Chicken Muffins Egg Mushroom and Turkey Quiche Banana Protein Orange Muffins Strawberry Lemon Pancakes Beef Scrambled Eggs Breakfast Parfait Sundae Turkey, Cottage Cheese and Chives Scramble Spinach and Sun-Dried Tomatoes Frittata Fast Chicken Roll Quark Cheese with Protein Nut Topping Tuna Omelet In Microwave Protein Cacao Waffles Pancakes with Cottage Cheese Topping
7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
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Copyright Copyright © 2016 by Rudy Mawer and Mawer Consulting All rights reserved. No part of this publication, or other related products purchased, may be reproduced, distributed, or transmitted in any form or by any means including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the owner.
Introduction
W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional and enjoyable recipes that can help you take your physique one step further. These recipes were created to help and clients find a balance between good nutrition, fat loss and enjoyment; after all, food shouldn’t be boring! If you’ve followed my work for some time, you will know I constantly preach the importance of long-term sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that yields good results you can follow in the future but which, as you probably know, is also most likely to be few and far between. After working with 100s of clients, I’ve become opposed to the typical meat and vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose the weight and then rebound rapidly. By implementing some of the recipes in this book, you will still become just as healthy or lean as you would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment, preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is certainly worth it. During initial testing and creation, which spanned over a 12 month period, all recipes were tried and tested by over 20 different people. For any recipe to be included, over 90% of the participants in the test group must provide positive . Depending on your time commitments, I recommend you get started by preparing and testing 1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly nutritious and tasty recipes that can be used on a regular basis to make your diet more enjoyable. Here we go…
Recipe Card Breakdown
Recipe Title Prep Time & Serving Size
Lemon Blueberry Pancakes Preparation and Cooking Time: 15 minutes Servings: 4 pancakes
2 scoops (60g)whey protein powder 5.5oz. (155g) liquid egg whites 2oz. (56g) fresh blueberries 1/2 teaspoon baking soda ½ 1/2 teaspoons grated lemon zest 1½
1. In a large bowl, combine the protein powder and baking soda. 2. Whisk the egg whites until smooth. Stir in the blueberries and lemon zest. 3. Melt coconut oil in a skillet/frying pan. 4. Cook the pancakes in batches, over medium-high heat until bubbles appear on the surface. 5. Carefully flip to the other side and cook for 1-2 minutes more. 6. Serve while still hot.
Nutrition Facts 4 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
Recipe Key
-
Directions:
Ingredients & Directions
Macro & Micronutrient Details per Serving
Ingredients:
86.2 1.2 g 0.6 g 0.0 g 0.0 g 34.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
261.6 mg 169.4 mg 5.0 g 0.9 g 3.1 g 14.1 g
Lemon Blueberry Pancakes Preparation and Cooking Time: 15 minutes Servings: 4 pancakes
Ingredients: -
2 scoops (60g)whey protein powder 5.5oz. (155g) liquid egg whites 2oz. (56g) fresh blueberries 1/2 teaspoon baking soda ½ 1/2 teaspoons grated lemon zest 1½
Directions: 1. In a large bowl, combine the protein powder and baking soda. 2. Whisk the egg whites until smooth. Stir in the blueberries and lemon zest. 3. Melt coconut oil in a skillet/frying pan. 4. Cook the pancakes in batches, over medium-high heat until bubbles appear on the surface. 5. Carefully flip to the other side and cook for 1-2 minutes more. 6. Serve while still hot.
Nutrition Facts 4 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
86.2 1.2 g 0.6 g 0.0 g 0.0 g 34.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
261.6 mg 169.4 mg 5.0 g 0.9 g 3.1 g 14.1 g
urkey Breakfast Burgers Ingredients:
Preparation and Cooking Time: 20 minutes Servings: 6 burgers
-
1.25lb. (560g) extra lean ground turkey mince 1/2 teaspoon diced ginger 2 garlic cloves, diced/finely chopped 1/2 teaspoon baking soda (1½ 1/2 tsp fresh thyme) ½ 1/2 teaspoon salt ½ 1 pinch black pepper 1 pinch cayenne pepper
Directions: 1. Combine the ginger, garlic, thyme, salt, black pepper, and cayenne pepper. 2. Add the ground lean turkey mince and mix with clean hands. 3. Shape the mixture into six burgers. 4. Melt some cooking oil in a large skillet/frying pan/grill pan, over a medium-high heat. 5. Cook the burgers in the pan until no longer pink. Once they are brown, cook, covered, for 2 minutes. 6. Serve while still hot.
Nutrition Facts 6 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
119.3 3.0 g 0.8 g 0.0 g 0.0 g 54.2 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
252.4 mg 9.9 mg 0.6 g 0.1 g 0.0 g 21.8 g
Cottage Cheese ruit Bowl Preparation Time: 10 minutes Servings: 1 bowl
Ingredients: -
1 cup (225g) cottage cheese 2 sliced apricots 1oz. (28g) dried cherries, unsweetened 2 tablespoons almond flakes 1 teaspoon vanilla essence
Directions: 1. Slice the apricots, remove the stone, and place aside. 2. In a bowl, combine the cottage cheese with vanilla essence. 3. Stir in the dried cherries and almond flakes. 4. Top with apricots and serve immediately.
Nutrition Facts 1 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
429.9 19.9 g 3.3 g 0.3 g 1.1 g 22.9 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
749.0 mg 419.2 mg 24.9 g 3.7 g 21.2 g 34.1 g
Salmon Omelette Preparation and Cooking Time: 15 minutes Servings: 1
Ingredients: -
4.5oz. (132g) liquid egg whites 1 medium egg 2.5oz. (70g) smoked salmon 1 tablespoon snipped chives 1 teaspoon dried basil 1 tablespoon sour cream 1 pinch salt 1 pinch black pepper
Directions: 1. In a bowl, whisk the egg whites, egg, chives, basil, salt, and pepper. 2. Heat large non-stick skillet/frying pan/pan over medium-high heat. 3. Once hot, pour in the egg mixture. Cook until the bottom is set. 4. Flake the salmon and spread over the omelet. Top with sour cream. 5. Fold the omelet in half. Cook for 2 minutes over medium heat or until the eggs are done. 6. Serve while still hot.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
232.9 9.8 g 3.6 g 1.7 g 3.7 g 185.3 mg
Sodium 1676.4 mg Potassium 391.5 mg Total Carbohydrate 3.0 g Dietary Fiber Sugars
Protein
0.1 g 0.2 g 31.0 g
Cottage Cheese Pancakes Ingredients:
Preparation and Cooking Time: 15 minutes Servings: 5 pancakes
-
1 cup (225g) cottage cheese 1 medium egg 2.2oz. (60g) liquid egg whites 1/2 cup (75g) flaxseed powder ½ 1 teaspoon vanilla essence 1 tablespoon powdered Erythritol 1 pinch salt
Directions: 1. Beat the egg whites with a pinch of salt until soft peaks form. 2. Beat the egg in a separate bowl. 3. Gently fold the flaxseed powder into the egg whites, followed by the Erythritol, cottage cheese, vanilla essence and the beaten egg. 4. Melt cooking oil in a skillet/frying pan/pan over medium-high heat. 5. Drop around 3 tablespoons of batter per pancake. Cook for 2-3 minutes per side or until the pancakes are golden brown. 6. Serve immediately.
Nutrition Facts 5 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
111.0 5.9 g 1.5 g 0.2 g 0.3 g 42.7 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
211.7 mg 30.1 mg 5.5 g 2.4 g 2.1 g 9.1 g
Egg White Puffs with Vegetables Preparation and cooking Time: 20 minutes Servings: 8 puffs
Ingredients: -
9oz. (255g) liquid egg whites 1 (60g) red bell pepper, seeded and chopped 1 cup (30g) packed baby spinach 1/4 teaspoon salt ¼ 1 pinch black pepper
Directions: 1. 2. 3. 4.
Preheat oven to 180C/375F. Beat the egg whites with the salt until fluffy. Grease 8-hole muffin tin with cooking oil. Fill each muffin up to 2/3 with the egg white mixture. 5. Top with the chopped bell pepper and baby spinach. 6. Season with pepper. 7. Bake the egg whites for 20 minutes. Serve while still hot.
Nutrition Facts 8 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
18.2 0.0 g 0.0 g 0.0 g 0.0 g 0.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
71.4 mg 60.8 mg 1.1 g 0.3 g 0.4 g 3.2 g
Greek Yogurt Peach Delight Preparation Time: 15 minutes Servings: 2 bowls Ingredients: -
2 cups (560g) Fage 0% Natural Yogurt 2 large peaches, stoned 2 tablespoons ground almonds 1/2 teaspoon cinnamon ½ 1 tablespoon powder Erythritol
Directions: 1. Preheat the grill pan over medium heat. Cut the peaches in half and then into quarters. 2. Brush the peaches with some oil. Grill peaches for 3 minutes per side. 3. Divide the Greek yogurt between bowls. 4. Top the yogurt with grilled peaches and ground almonds. 5. Serve immediately.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
202.4 2.7 g 0.2 g 0.7 g 1.6 g 0.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
85.1 mg 231.2 mg 21.4 g 2.9 g 18.3 g 24.8 g
Chicken Muffins Preparation and Cooking Time: 20 minutes Serving: 6 muffins
Ingredients: -
10oz. (280g) chicken, cooked and shredded 1/2 cup (60g) chopped celery ½ 1 (55g) green pepper, seeded and finely chopped 2 medium eggs 1/4 cup (35g) chopped scallion/spring onion ¼ 1oz. (28g) grated Parmesan cheese 1/2 teaspoon lemon pepper ½ 1/2 teaspoon garlic powder ½ 1/4 teaspoon salt ¼ 1/4 teaspoon cayenne pepper ¼
Directions: 1. Preheat oven to 350F/175C. Line a 6-hole muffin tin with paper cases or coat with oil. 2. In a bowl, combine all the ingredients by order. 3. Stir thoroughly to combine all the igredients and divide evenly between the paper cases. 4. Bake the muffins for 18-20 minutes or until golden brown. 5. Serve while still hot
Nutrition Facts 6 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
88.2 2.7 g 0.8 g 0.6 g 1.9 g 83.8 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
55.8 mg 156.3 mg 2.5 g 0.7 g 0.7 g 12.9 g
Egg Mushroom And urkey Quiche Ingredients:
Preparation and Cooking Time: 20 minutes Servings: 12 mini Quiche
-
4 medium eggs 1 tablespoon heavy/double cream 10oz. (280g) baby spinach 6oz. (170g) sliced button mushrooms 4oz. (113g) grated cheddar cheese 2oz. (56g) deli turkey ham, chopped 1/2 teaspoon salt ½ 1/4 teaspoon black pepper ¼
Directions: 1. 2.
3. 4. 5. 6. 7.
Nutrition Facts 12 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
Preheat oven to 375F/190C and grease 12-hole muffin tin with cooking oil. Coat the skillet/frying pan/pan with cooking oil.Add the mushrooms and cook over medium-high heat for 5 min. Add the spinach and cook until just wilted, for 1 min. Remove from the heat. In a bowl, combine the eggs, heavy/double cream, salt, and pepper. Stir in the cooked mushrooms, spinach, cheddar cheese, and turkey ham. Divide the mixture between the muffin cases. Bake for 20 minutes or until firm to the touch. Remove from the oven and set aside for 5 minutes. Remove from the tin before serving.
78.0 5.3 g 2.8 g 0.5 g 1.7 g 69.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
446.9 mg 174.2 mg 1.6 g 0.7 g 0.4 g 6.1 g
Banana Protein Orange Muffins Preparation and Cooking Time: 20 minutes Servings: 12 muffins
Ingredients: -
6oz. (170g) liquid egg whites 1 medium banana, sliced 2 scoops (60g) whey protein powder 2 teaspoons grated orange zest 1/2 cup (114g) Fage 0% Natural Yogurt ½ 3¾ /4 cup (70g) almond flour 2 tablespoons Splenda
Directions: 1. Preheat oven to 350F/175F. 2. Line a 12-hole muffin tin with paper cases. 3. Combine all the ingredients in a food blender. Pulse until blended thoroughly. 4. Divide the batter between paper cases. 5. Bake the muffins for 20 minutes or until firm to the touch and inserted skewer comes out clean. 6. Remove from the tin and serve at room temperature.
Nutrition Facts 12 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
61.3 2.2 g 0.3 g 0.0 g 0.0 g 11.5 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
42.8 mg 91.51 mg 4.6 g 0.8 g 2.4 g 6.8 g
Strawberry Lemon Pancakes Ingredients:
Preparation and Cooking Time: 15 minutes Servings: 4 pancakes
-
1 scoop (30g) whey protein powder 3.5oz. (100g) liquid egg whites 1 medium egg 2 tablespoons coconut milk 1½ /2 cup (75g) strawberries, sliced 1 teaspoon lemon zest 1½ /2 cup (60g) almond flour
Directions: 1. In a bowl, combine the whey protein and almond flour. 2. In a separate bowl, whisk the liquid egg whites, egg, coconut milk, and lemon zest. 3. Fold the wet ingredients into dry ones. Stir in the strawberries. 4. Heat a large skillet/frying pan/pan over medium -high heat. 5. Pour the batter into a skillet/frying pan and cook until bubbles appear on the surface. Flip carefully aand cook for 2 minutes on the other side. 6. Serve immediately.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
274.3 7.5 g 3.2 g 1.1 g 1.9 g 232.9 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
359.5 mg 580.0 mg 10.6 g 2.5 g 7.6 g 40.9 g
Beef Scrambled Eggs Preparation and Cooking Time: 15 minutes Servings: 2
Ingredients: -
4oz. (115g) lean ground/chopped beef 3 medium eggs 1½ /2 cup (142g) Fage 0% Natural Yogurt 2 tablespoons (30g) grated Parmesan 2 cups (60g) packed baby spinach 1 teaspoon hot sauce 1¼ /4 teaspoon salt 1/8 teaspoon pepper
Directions: 1. Whisk the eggs in a bowl with 1/8 teaspoon salt. 2. Cook the beef in a skillet/frying pan/pan over medium-high heat until browned. Remove from the pan. 3. Pour the whisked eggs into the skillet/frying pan/ pan and scramble. Add the beef and baby spinach. 4. Cook for 2 minutes. Serve, sprinkled with parmesan and topped with yogurt.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
319.2 19.6 g 7.8 g 1.8 g 7.9 g 292.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
288.0 mg 244.4 mg 5.1 g 1.0 g 3.7 g 28.9 g
Breakfast Parfait /Sundae Preparation Time: 10 minutes Servings: 1 Ingredients: - 1 cup (226g) cottage cheese - 1 cup (230g) papaya, cubed - 2 tablespoons (30g) toasted hazelnuts, chopped
Directions: 1/4 tablespoon of hazelnuts in the bottom 1. Place ¼ of a parfait/sundae glass. 1/4 papaya and ¼ 1/4 cottage cheese. 2. Top with ¼ 3. Repeat the layers until all ingredients are used. 4. Serve immediately.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
248.6 5.7 g 2.3 g 0.2 g 1.1 g 23.0 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
750.2 mg 549.8 mg 21.9 g 2.5 g 16.6 g 27.6 g
urkey, Cottage Cheese and Chives Scramble Preparation and Cooking Time: 15 minutes Servings: 2
Ingredients: -
4oz. (113g) deli turkey ham, chopped 2 medium eggs 2oz. (56g) liquid egg whites 1 /2 tablespoon chopped chives ½ 1 cup (226g) cottage cheese 1 pinch salt 1 pinch black pepper
Directions: 1. In a bowl, combine the eggs, liquid egg whites, salt, and pepper. 2. Melt cooking oil in large skillet/frying pan/pan. 3. Heat the skillet/frying pan over medium-high heat. Pour in the eggs and begin to scramble. 4. Place the turkey ham and cottage cheese in the middle of the eggs. 5. Cook for 2 minutes or until the eggs is set. 6. Serve immediately sprinkled with chopped chives.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
247.1 9.7 g 3.4 g 1.7 g 3.2 g 216.0 mg
1,115.2 mg Sodium Potassium 365.8 mg Total Carbohydrate 6.1 g Dietary Fiber Sugars
Protein
0.1 g 5.2 g 31.8 g
Spinach and Sun-Dried omatoes rittata
Ingredients:
Preparation and cooking Time: 15 minutes Servings: 1
-
7oz. (198g) liquid egg whites 1 / 2 sun-dried tomato, chopped ½ 1 cup (30g) baby spinach 2 tablespoons (30g) grated parmesan cheese 2 button mushrooms, sliced 1 pinch salt 1 pinch pepper
Directions: 1. Melt cooking oil in a large skillet/frying pan/pan over a medium-high heat. 2. Add the mushrooms and cook for 2 minutes. Add the baby spinach and cook for 2 minutes. 3. Stir in the sun-dried tomato and remove from heat. 4. Pour the egg whites over the spinach and cook over medium heat until the bottom is set. Gently lift the frittata so uncooked eggs run under the cooked part. Sprinkle with 1 tablespoon grated Parmesan. Cook for 1 minute. 5. Meanwhile, preheat the broiler/poaching pan to med-high. 6. Sprinkle the frittata with remaining Parmesan and broil/poach for 2 minutes or until the eggs are puffed and cooked through. 7. Remove and cut into wedges. Serve and enjoy.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
152.8 3.2 g 1.9 g 0.1 g 0.9 g 7.9 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
530.3 mg 584.7mg 3.1 g 1.2 g 1.0 g 27.1 g
ast Chicken Roll
Ingredients: -
5.5oz. (155g) chicken grilled and cut into strips 1 carrot, peeled 1 Lebanese cucumber, peeled 4 pieces rice paper
For the sauce:
Preparation Time: 10 minutes Servings: 1
-
2 tablespoons organic peanut butter 1 teaspoon Sriracha/chilli sauce 2 teaspoons lime juice 1¼ /4 teaspoon Thai Curry paste 1 tablespoon hot water 1 pinch salt
Directions: 1. Prepare the sauce: in a bowl combine the peanut butter and hot water. 2. Add the remaining ingredients and stir until blended. 3. Prepare the rolls: moisten the rice paper and place on a kitchen towel. 4. Cut the chicken, carrot, and cucumber into matchsticks. 5. Divide the prepared chicken and veggies between four rice papers. 6. Wrap into rolls and arrange on a plate. Drizzle with prepared sauce and enjoy.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
429.7 19.6 g 4.1 g 1.0 g 1.3 g 96.6 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
290.5 mg 493.0 mg 16.4 g 5.0 g 7.0 g 43.0 g
Quark Cheese with Protein Nut opping Ingredients:
Preparation Time: 10 minutes Servings: 2
-
1 cup (226g) quark cheese (or ricotta) 1 tablespoon chopped almonds 2 tablespoon almond flour 1/4 tablespoon coconut flour 1¼ 1 scoop (30g) whey protein powder 1/4 cup (60ml) milk ¼ 1 tablespoon Erythritol 1/4 teaspoon cinnamon ¼ Mixed berries to top
Directions: 1. Heat the milk in a saucepan. Do not bring to a boil. 2. Stir in the almond flour, coconut flour, protein powder, Erythritol, and cinnamon. 3. Stir well and remove from the heat. 4. Serve the quark cheese in a two bowls. Pour over prepared topping. 5. Sprinkle with chopped almonds and mixed berries before serving.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
230.6 7.6 g 1.6 g 0.5 g 1.7 g 42.8 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
103.9 mg 191.8 mg 13.8 g 3.3 g 6.1 g 28.2 g
una Omelet in Microwave Ingredients:
Preparation and Cooking Time: 10 minutes Servings: 1
-
7oz. (198g) tuna in water 2 medium eggs 1 tablespoon extra-virgin olive oil 1/2 teaspoon dried basil ½ 1 pinch red pepper flakes 1 tablespoon chopped parsley 1 pinch salt 1 pinch pepper
Directions: 1. In a bowl, combine the tuna with 1 egg, olive oil, dried basil, red pepper flakes, salt, and pepper. 2. Mix until you have a well-combined mixture. 3. Transfer the tuna mix in a microwave safe wide bowl. Press with a pack of a spoon. 4. Microwave the tuna for 3 minutes at 700W or medium. 5. Remove the tuna from a microwave and crack an egg over it. Microwave for 1 minute more. 6. Serve while still hot.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
416.6 24.6 g 6.2 g 4.5 g 13.2 g 397.4 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
617.2 mg 508.7 mg 1.0 g 0.2 g 0.4 g 49.8 g
Protein Cacao Waffles Preparation and Cooking Time: 15 minutes Servings: 2
Ingredients: -
4oz. (115g) liquid egg whites 2 scoops (60g) whey powder protein 1/2 tablespoon raw cacao ½ 3¾ /4 cup (72g) almond flour 1¼ /4 cup (60ml) almond milk
Directions: 1. Preheat waffle iron. 2. In a food processor/blender, combine all ingredients. 3. Pulse until mixed thoroughly. If the batter is too thick, add 1-2 tablespoons water. 4. Pour enough batter on the waffle iron, so the iron is covered. 5. Cook the waffles for 3-4 minutes. 6. Serve immediately.
Nutrition Facts 2 Servings
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
277.5 12.0 g 2.4 g 0.0 g 0.0 g 71.7 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
207.9 mg 341.9 mg 12.1 g 3.5 g 4.4 g 32.5 g
Pancakes with Cottage Cheese Topping Preparation and cooking time: 15 minutes Servings: 1
Ingredients: -
3.5oz. (99g) liquid egg whites 1 tablespoon pumpkin, mashed 1/4 (60ml) cup milk ¼ 3 tablespoons coconut flour 1/2 teaspoon vanilla paste ½ 1/2 teaspoon baking powder ½ 1 scoop (30g) whey protein powder 1 tablespoon powdered Erythritol 1 pinch salt
For the filling: 1/4 cup (56g) cottage cheese - ¼ - 1 tablespoon chopped dried apricots 1/4 teaspoon vanilla essence - ¼
Directions: 1. Prepare the filling: in a bowl, combine the cream cheese, chopped apricots, and vanilla paste. 2. Place aside. 3. Prepare the pancakes: beat the egg whites with salt until soft peaks form. 4. Stir in the baking powder, coconut flour, protein powder, mashed pumpkin, baking powder, and Erythritol. 5. Heat cooking oil in a pan over medium-high heat. 1/4 cup batter per pancake into the heated 6. Pour the ¼ pan. Cook until bubbles appear on the surface. 7. Flip carefully and cook for 1-2 minutes more. Repeat the procedure with remaining batter. 8. Serve pancakes while still hot, topped with prepared cottage cheese filling.
Nutrition Facts 1 Serving
Amount/Serving
Amount/Serving Calories Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat
Cholesterol
390.7 7.1 g 2.3 g 0.1 g 0.3 g 70.7 mg
Sodium Potassium Total Carbohydrate Dietary Fiber Sugars
Protein
515.9 mg 809.1 mg 39.0 g 11.2 g 18.1 g 42.7 g
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About
Rudy Mawer Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s experience in physique transformation. He has successfully coached over 500 personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and Bodybuilders and World Record Holders. Along with this, he has a 1st class Masters and Bachelors in Exercise & Nutrition Science, is a certified CISSN Sports Nutritionist and is a respected researcher in the fitness,supplement and nutrition scientific community. Rudy also consults for the worlds leading fitness authorities and is a part time scientific editor for Bodybuilding.com, T-Nation, Authority Nutrition, Muscle Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more… You can now get the advanced techniques that Rudy has tried and tested on over 500 clients, along with nearly a decade of research in a condensed and donefor-you plans and articles over at www.rudymawer.com
Endof Book
Photo Credits Lemon Blueberry Pancakes : David Smith © 123RF.com Turkey Breakfast Burgers : fotogal © 123RF.com Cottage Cheese Fruit Bowl : strannikfox © 123RF.com Salmon Omelet : Nataliia Peredniankina© 123RF.com Cottage Cheese Pancakes : Tatyana Aksenova © 123RF.com Egg White Puffs with Vegetables : Thitaree Sarmkasat © 123RF.com Greek Yoghurt Peach Delight : Svetlana Kolpakova © 123RF.com Chicken Muffins : Sergii Koval © 123RF.com Egg Mushroom and Turkey Quiche : tidty © 123RF.com Banana Protein Orange Muffins : Olga Vasileva © 123RF.com Strawberry Lemon Pancakes : William Collins © 123RF.com Beef Scrambled Eggs : Sona Sladeckova © 123RF.com Breakfast Parfait/ Sundae : Paylessimages © 123RF.com Turkey, Cottage Cheese and Chives Scramble : piyato © 123RF.com Spinach and Sun-Dried Tomato Frittata : alein © 123RF.com Fast Chicken Roll : Pisit Koolplukpol © 123RF.com Quark Cheese with Protein Nut Topping : Anastasiya Sviderska © 123RF.com Tuna Omelet in Microwave : margouillat © 123RF.com Protein Cacao Waffles : siraphol © 123RF.com Pancakes with Cottage Cheese Topping : buccaneer © 123RF.com
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