Anabolic Cookbook - Dave Ruel.pdf
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Pobierz
Your Complete Nutr i t ion Guide And
Cookbook For Bodybuilding & Fitness
By The “MuscleCook” Dave Ruel
The Cookbook
More Than
Anabolicious
Recipes
www.AnabolicCooking.com
Page 1
First of all, thank you for purchasing the Anabolic Cooking e-book. I hope you will
enjoy all the info you will find in it.
You know, every time I create a product, I commit myself and make a promise to
my customers to give you the very best information available in order to help you
to gain muscle, lose body fat and achieve your overall fitness goals.
In exchange to this commitment, I would like you to make another one to me:
don’t copy, resell or steal this book without official permission.
You know just like me that e-books are easily copied, shared and passed
around .But you should know people like myself or other e-book writers make our
living this way. I worked very hard on this book and I am charging a very fair
price for it, a fair price that you’ve also paid to get this book. Therefore, if you
know someone who’d like a copy, please send him my way.
This book is copyright, with all rights reserved. That means that all violations of
this copyright (illegal copy, illegal distribution, illegal derivative works) are subject
to legal action. In other words, don’t get it messy for all of us by doing something
illegal... My partners and affiliates actively search and more than often find all vio-
lations to my copyright.
Thanks for keeping your promises so I can continue doing my work and helping
you with your fitness ambitions.
Thank You,
Dave Ruel,
CFT. NWS, Author of Anabolic Cooking
PS: The information in the report is for educational purposes only. It is not medical advice and is not intended to replace
the advice or attention of health-care professionals. Consult your physician before beginning or making any changes in
your diet or exercise program. Specific medical advice should be obtained from a licensed health-care practitioner.
Dave Ruel and his associates will not assume any liability, nor be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.
Page 2
Copyright 2010 © Dave Ruel / Anabolic Cooking
Index ………………………...……………………………..………… Page 4 - 7
Section One
Introduction ………………………………………………..………… Page 8 - 10
Section Two
About the Author…………………………………………..………… Page 11 - 14
Section Three
: Anabolicious Recipes
I. Breakfast …………………………………...………..…………… Page 16 - 40
II. Chicken And Poultry ………………………………….………… Page 41 - 69
III. Red Meat And Pork …………………………….…...………… Page 70 - 98
IV. Fish And Seafood …………………………….…...…………… Page 99 - 123
V. Salads, Soups And Sides ………………………………….…… Page 124 - 152
VI. Snacks And Bars …….…...………….………………………… Page 153 - 170
VII. Desserts …………………….……………………….....……… Page 171 - 186
Page 3
Anabolicious Recipes Index
Breakfast
Dave’s Anabolic Blueberry Oatmeal
Vanilla Cream Oatmeal
Reese’s style Oatmeal
Nanny’s Apple Pie Oats
High Protein Pancakes
Sweet Potato Pancakes
High Protein Banana Bread
Zucchini Hash Brown
Protein Waffles
Apple & Cinnamon Muffins
Vanilla-Blueberry HP Muffins
Banana & Peanut Butter HP Muffins
17
18
19
20
21
22
23
24
25
26
27
28
Lemon-Poppyseed HP Muffins
Maple-Pecan HP Muffins
Low Carb Spinach Scramble
Mexican Breakfast Scramble
Rising Sun Scramble
Turkey Bacon Scramble
Asparagus and Potato Frittata
Broccoli Frittata
Sweet Potato and Spinach Frittata
Turkey Spinach Omelette
Classic Denver Omelette
Chef Fabio’s Omelette
29
30
31
32
33
34
35
36
37
38
39
40
Chicken and Poultry
Dave’s Famous Turkey Meat Loaf
Roasted Chicken Breast w/ Spinach
and Walnuts Stuffing
Baked Crispy Chicken Nuggets
Grilled Turkey Club
Italian Chicken Parmesan
Chicken Marsala
Chicken Cacciatore
Honey-Garlic Glazed Chicken
Apple Cider Vinegar Chicken
Grilled Greek Chicken
Grilled Tex-Mex Chicken
Provencal Chicken Strips
Crusted Orange Chicken
Chicken Pizza
42
43
Caribbean Chicken Stir Fry
Sweet Pepper Chicken Stir Fry
Creole Poached Chicken
Chicken Quesadillas
Mexican Chicken
Chicken Fajitas
Chicken “Egg Rolls”
Curry Chicken & Almonds
Southern Fried Chicken
Mustard Roasted Chicken
Tangy Thai Chicken
Mint Cream Marinated Chicken
Chicken Stroganoff
15 Easy Chicken Marinades
56
57
58
59
60
61
62
63
64
65
66
67
68
69
44
45
46
47
48
49
50
51
52
53
54
55
Page 4
Anabolicious Recipes Index
Red Meat and Pork
The MuscleCook’s Chili
Beef & Broccoli Stir Fry
Buffaloaf (Buffalo Meat Loaf)
Buffalo (Bison) Burgers
Baked Meatballs
Beef Stroganoff
Mexican Beef & Potato Casserole
Oriental Beef Stir Fry
Saigon Beef & Noodles
Southwest Beef
Beef Teriyaki
Beef Cubano
Grilled Sirloin Teriyaki
Beef Bombs
71
72
73
74
75
76
77
78
79
80
81
82
83
84
London Broil
Beef Fajitas
Boeuf Bourguignon
Beef & Spinach Lasagna
Slow-Cooked Roast
Roasted Peppercorn Tenderloin
Lebanese Beef Kebabs
Grilled Marinated Pork
BBQ Pulled Pork
Dijon Pork Chops
Jamaican Pork
Puerto Rico Roasted Pork
Honey-Mustard Pork Chops
Balsamic Glazed Pork Chops
85
86
87
88
89
90
91
92
93
94
95
96
97
98
Fish and Seafood
Classic Tuna Melt Patties
Rosemary Marinated Salmon
Salmon Burgers
Grilled Blueberry Salmon Steaks
Salmon Frittata
Walnut Crusted Salmon
Sun Dried Tomato Salmon
Baked Oregano Salmon
Salmon a la Crème
Creole Tilapia
Citrus Baked Tilapia
Jerk Tilapia with Asparagus
Mediterranean Tilapia
100
101
102
103
104
105
106
107
108
109
110
111
112
Almond Crusted Tilapia
Poached Halibut
Provencal Halibut
Herb-Crusted Halibut
New England Crab Cakes
Hellas Shrimp (Greek)
Grilled Shrimp & Cilantro Salsa
Cajun Shrimp
Turkey Bacon Wrapped Scallops
Lemon Marinated Scallops
15 Quick and Easy Straight Out Of
the Can Tuna Recipes
113
114
115
116
117
118
119
120
121
122
123
Page 5
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