# Anabolic Kitchen

### 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women

## Vince Kowalski

### Contents

Introduction

1. Great Diet and Nutrition

2. The All-Important Basics

3. Diet with Regard to Body Types

4. Types of Foods to Utilize (Poultry, Seafood and Vegetarian)

5. Seafood Sources

6. Vegetarian Conversation

7. Amazing Shakes

8. Amazing Herbs for Bodybuilding

9. High-Protein Snacks

10. Delicious Soups

11. Mains

12. Salads

13. Anabolic Deserts

Afterword
**© Copyright 2018 Vince Kowalski- All rights reserved.**

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In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

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The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Respective authors own all copyrights not held by the publisher.

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**L egal Notice:**

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This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author or copyright owner. Legal action will be pursued if this is breached.

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**D isclaimer Notice:**

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The information in this book is the opinion of the author and is based upon the author's personal experiences and observations. The author does not assume any liability whatsoever for the use of, or the inability to use any or all information contained in this book, and accepts no responsibility for any loss or damages of any kind that may be incurred by the reader as a result of actions arising from the use of information found within this book. Use the information at your own risk. No promises of cures, capabilities, weight loss results, or otherwise are given by the author, herein.

# Introduction

The term "anabolism" means: _The chemical reactions that synthesize molecules in metabolism._

In fact, athletes use food to improve and enhance their performance by speeding up this process, which is namely a molecule-building one. Yes! The body reacts to different foods and acts accordingly. So, if you change your diet and the way in which you work out, you can actually build more muscle.

So, within this title, I'm going to give you the top recipes (140 of them) for promoting metabolic activity, and these will help you to allow the biosynthesis of complex molecules to aid in great muscle promotion. Cool, huh? Yes. I'll leave the workout part to you!

## 1

# Great Diet and Nutrition

Training promotes muscle growth. But for this training to work well, your body needs a decent and efficient amount of energy, and enough of the right type of foods to get the full benefit from your exercise program/s. Providing the source of great energy is the role nutrition plays in anabolic functioning.

Nutrition can help you to stay lean, mean, and become muscular. In fact, understanding how much and what kinds of food to eat for the best possible result, is paramount. By definition, learning the basic nutrients available and determining how much of each one you need, is vital to the cause.

Great nutrition also is also concerned utilizing the right protein, excellent vitamins, vital minerals, and other supplements too. Knowing how not only helps you get larger and stronger, but it also keeps you heathier. This is because great nutrition supports your immune system and aids long-term health.

Additionally, the benefits of good nutrition also include: enhancing your recovery time from big workouts, giving you awesome skin, producing excellent functioning of the liver, and allowing other internal organs to thrive well.

Now we can understand how important the basic principles of nutrition are. They actually aid the good principles of any training regime. Yes, nutrition is absolutely essential to accentuating and growing a strong, healthy, amazing-looking body. And should be given the same importance as your workouts. Did you know that exercise creates a demand for nutrients? And the kinds of nutrients you provide is a major, detrimental factor in producing the kind of results you want. Especially long-term.

The main purpose of nutrition in bodybuilding is to help you gain muscle and also lose fat. Many popular diets are concerned with losing overall body weight, but many of them result in losing way too much muscle tissue, as well as stored body fat. Some individuals half-starve themselves in an attempt to achieve maximum muscularity, but this won't work. Please don't do this. Your body cannot thrive if it is starved. Let's go over some of the basics, now.

## 2

# The All-Important Basics

The 4 basic nutrients known as macronutrients are:

  1. **Protein**

Protein is composed of different types of amino acids, and they provide the building blocks for muscle tissue. Protein makes up a component for all organs, and it's also importantly involved in the structures of the skin, the bones, the tendons, additionally, being involved in many bodily functions (because all enzymes are proteins).

  1. **Carbohydrates**

Carbohydrates give us much-needed fuel for energy. Carbohydrates are composed of a large variety of less-complex or more-complex sugar and starch molecules.

  1. **Fats (or oils)**

Fats (or oils) are the nutrients that hold the most densely-packed energy stores.

  1. **Water**

Water is also a vital nutrient. It actually constitutes a whopping 72% of muscle in the body.

The purpose of a great diet in bodybuilding is to help you to gain muscle and also lose fat. Many fad diets are concerned with losing overall body weight, but many of them result in losing a substantial amount of muscle tissue, along with stored body fat. Some individuals half-starve themselves in an attempt to achieve maximum muscular builds. Don't do this, it's unnecessary and very, very dangerous for your health.

## 3

# Diet with Regard to Body Types

**E ctomorphs:**

When it comes to eating for controlling body composition, the first type are ectomorphs (an individual with a lean and delicate build). Ectomorphs have a fast metabolism. They tend to be able to turn food into energy easily and quickly. These types of individuals need to eat high protein and to increase overall caloric intake as well. Needing more calories, they'll often benefit from having excess fat in their diets, when compared to the other two body types.

**Mesomorphs:**

Mesomorphs (are muscular, naturally and well-built with a high metabolism and very responsive muscle cells). These bodies easily turn food into muscle. They distinctly require high protein for muscle maintenance and development. These types can consume a relatively normal number of calories, because they are able to burn off fat effectively.

**Endomorphs:**

Endomorphs (slower metabolisms and a greater number of fat cells). Additionally, these types of individuals also have a strong inclination to turn ingested food into body fat that gets stored. They must consume enough protein, and they need to keep their calorie intake to a minimum so as not to store more fat. It's important that they make sure that only 20% of calories comes from a fat source. Approximately 20% of endomorphs have a lower than average thyroid output, and this adds to the problem. This type needs to work harder at keeping lean and slim, but they tend to build up their muscle relatively effectively, especially when compared to the ectomorph type. Additionally, they can eventually lose more excess body fat through utilizing a great diet, and a well-structured exercise program.

## 4

# Types of Foods to Utilize (Poultry, Seafood and Vegetarian)

### Poultry Perfection: Cornish Game Hen:

Although often described as "game," these birds are actually a breed of commercially-raised chickens. Each table-ready Cornish hen gives humans about 50 grams of great protein, which is significantly given in the form of white meat, with a relatively small amount of fat.

In addition to being great protein sources, they also give their consumers a wonderful supply of niacin. This is an important B vitamin that entails within it, numerous enzymes. Ones that are utilized for proper energy metabolism. The poultry also provides selenium, too, which is awesome news for men. A study done by the British Journal of Nutrition concluded that: men with higher levels of blood selenium were at lower risk of prostate cancer.

Cornish game hens are smaller than mature chickens and turkeys, and in fact, they are much easier to roast and deal with in the kitchen. Preparation is easy, and you can simply tie the legs together with twine or small rope, tucking the wings underneath. Always cook with the breast side up. For extra flavor and cooking agility, you may brush the bird with some olive oil, and season with herbs, salt, pepper, and other seasonings of your choice. Roast at 400 degrees F. for about an hour, or until the internal heat reads 165 degrees F. Let it rest for 20 minutes before slicing and serving. You may also use the beautiful meat for soups and salads.

To trim some calories from your meal, roast the hen with the skin on it, after cooking, you can peel off the skin and discard it. You can find both fresh or frozen Cornish hens in some supermarkets and at the butchers too.

**Turkey Drumsticks:**

Turkeys are wonderful sources of protein. In fact, their drumsticks contain more myoglobin than in other types of poultry. Myoglobin is a type of protein that moves oxygen to muscle cells, which help to generate energy. Myoglobin is responsible for the meat's pinkish or reddish hue.

Although, "dark meat" does contain more calories and a little extra fat, than "white meat," the fact remains, that this meat has a superior nutrition profile. In fact, when it is compared to white meat, dark poultry has the same amount of protein, which is approximately 18 grams per 3-ounce serving. Turkey provides more B vitamins, zinc, and iron, and the body needs these to generate cells for immunity.

To prepare turkey, you can season drumsticks with herbs, salt, and pepper, then roast in the oven at 350 degrees F, or until the internal temperature is at 175 degrees F. Leave skin on (for more calories and fat), or skin off (for less).

Simmering the drumsticks is also a great alternative, and the method creates meat that's both tender and tasty. You can also utilize it in soups and salads as you wish.

**Chicken Hearts:**

Chicken hearts are worth a try. First of all, they're more distinctly flavored than more popular cuts of chicken, and they also have a pleasant chew as you bite and break them up in your mouth.

This poultry is full of protein and other vital nutrients like zinc, iron, and vitamin B-12. In general, organ cuts tend to be more nutrient-dense than other standard, supermarket cuts. Chicken hearts cost about 1/3 of what you'll pay for breast meat cuts.

Preparing them is easy, and you can marinate them in some oil and seasonings, like garlic and chili. They taste great if you then sauté or stir-fry them with awesome vegetables.

Because chicken hearts are small, they cook in around 5 minutes in a hot pan or on a grill. A great source of protein, and a healthier, cheaper alternative to the norm.

## 5

# Seafood Sources

Fish and seafood are fantastic sources of protein. Here are some amazing types for helping to build lean muscle, including some inspiring ways to prepare them.

Seafood is wonderful because it is packed with protein, supercharged with fats, and because it contains much-needed vitamins and minerals. But it's important to choose well, because some fish can be contaminated by mercury and other toxic compounds.

These choices named here have plenty of nutritional elements, are low in harmful chemicals, and get a big tick from Mother Nature, herself, too.

**Sablefish:**

Also known as black cod, sablefish are a buttery, fleshy fish with a similar texture to halibut. It's wonderfully high in healthy omega-3 fats, containing close to 500 mg for each 1-ounce serving.

For the best results, slabs of sablefish can be steamed, broiled, poached, baked, seared, or tossed. Dress with fresh salsas and yummy sauces, but be careful that they aren't too high in salt or sugar content.

**Rainbow Trout:**

Rainbow trout has a delicate flavor that's both sweet and enjoyable. The protein found in trout is vast, and the essential amino acids needed to instigate lean body repair and growth is well-renowned. Like sablefish, trout adds solid amounts of omega-3 fats to help fend off coronary issues. Additionally, it's a fantastic source of niacin, which is a B vitamin necessary for the conversion of the food you eat. Thus, changing it into usable energy.

Any recipe that uses salmon can also work well with trout fillets. You can easily season the fillets with salt and pepper, then roast them at 400 degrees F. for 12 to 15 minutes, or until flaking. Serve with lemon and parsley.

Additionally, trout can also be stuffed with aromatics, including herbs or lemon, or even orange pieces. It can then be placed onto the grill or into the oven. Smoked trout is a viable option, too.

**Canned Sardines:**

Sardines are full of flavor and have a meaty consistency, that is enjoyable to eat. They also contain vast amounts of protein, omega-3 fats, and vitamin D.

In fact, a recent Korean study surmised that higher intakes of vitamin D can help to heal the muscle damage and the resulting inflammation that arises from working out.

Canned sardines work great in salads, in pasta-inspired dishes, or you can enjoy them straight from the can as a high protein snack food.

**Mussels:**

Wonderfully low in calories, mussels are rich in protein and (muscle-helpful) omega-3 fatty acids. Each bite also delivers your body iron, which is an important mineral for delivering oxygen to your working muscles. In addition, mussels also contain a notably high amount of B-12, a vitamin that your body uses to make DNA.

To prepare, simply rinse a pound or two and place into a large saucepan covered by liquid, this can include broth, coconut milk or even white wine. Just simmer gently until they open up and discard any that remain closed. They're really wonderful with pasta, or even in a salad.

**Catfish:**

Catfish are extremely tasty. Each 3-ounce serving supplies approximately 16 grams of much-needed protein, as well as a range of blissfully-important nutrients, including thiamine, vitamin B-12, selenium, and phosphorus (which helps to build bone).

Seasonings and marinades (that are low in salt and sugar) work fantastically with this great choice of fish, which can be grilled, seared, or even baked in the oven. You can even add this versatile fish to stews and soups, too.

## 6

# Vegetarian Conversation

If you want to build more muscle mass, but also enjoy eating vegetarian-styled meals for your diet, it can be really difficult to know what to incorporate into your diet plan. This is especially true when you hear so much talk about the need for protein as a muscle-building tool.

Don't be disheartened, however. While it is true that protein is an efficient and sustainable nutrient to have in the diet, it's not actually true that you need to have copious amounts of it to make real waves in your progress. There are plenty of other ways for vegetarians to build their muscle, even though they aren't consuming any meat products at all.

**Try these, instead of a meat option if you are a vegetarian:**

  * Peanuts, almonds and pistachios
  * Beans, legumes, leafy greens, cruciferous vegetables (plants from the cabbage family)
  * Pea and hemp protein powder
  * Seed varieties (like sunflower)
  * Non-dairy milk products
  * Quinoa

## 7

# Amazing Shakes

Any seasoned fitness veteran will tell you, that when it comes to receiving the best calories, nothing is more viable than a high-quality, whole-food meal. If you aim to get bigger, it is a well-known fact that you need to eat big! However, the full benefits that a protein-packed shake can deliver, are second-to-none. They are full of high-quality protein and packed with nutrients and healthy calories. They are also absorbed by the body quicker than eating a full, sit-down meal. When used correctly, one or two of these shakes throughout the day will help you to quickly achieve your desired goals.

### 1: Shake the Vanilla & Coffee

Forget the coffee shop coffee which is packed full of sugar. Try this much-healthier alternative.

**Ingredients**

  * 1 1/2 cups of low-fat milk
  * 2 scoops of vanilla protein powder
  * 1/2 a cup low-fat ice cream, coffee flavored

**Directions**

Add all ingredients to a blender and mix until well combined. Pour and enjoy.

### 2: Soy Almond Shake

Plant protein can be used instead of Greek yogurt for a vegan alternative.

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1 cup of light soy milk
  * 1 tablespoon of sliced almonds
  * 1 teaspoon of sugar-free maple syrup (or honey)
  * 3 drops of vanilla extract
  * 1 handful of ice cubes
  * 1 tablespoon of low-fat Greek yogurt (omit for vegan)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 3: Early Bird Shake

Boost your breakfast and your immune system with vitamin C. Do this with the brightness of fresh oranges.

**Ingredients**

  * 3 large oranges, for juice (not canned or bottled)
  * sweetener, to taste (optional- honey)
  * 1 scoop of whey protein powder – plain or vanilla

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 4: Sweet & Nutty Oatmeal Shake

Forget cooking oatmeal, this is one for the road. Great for on-the-go!

**Ingredients**

  * 1 cup of dry oatmeal
  * 2 scoops of whey protein powder – plain or vanilla
  * 1/2 teaspoon of cinnamon
  * 1/8 cup of sugar-free maple syrup (honey, optional)
  * 1 tablespoon of chopped almonds
  * 1 1/2 cups of low-fat milk (can use water)
  * **Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 5: Peppermint-Choco Oatmeal Shake

Chocolate for breakfast without the guilt, but thankfully... with all the pleasure.

**Ingredients**

  * 2 scoops of whey protein powder - chocolate flavor
  * 1 cup of sugar-free vanilla ice cream
  * 1 cup of dry oatmeal
  * 2 cups of non-fat milk
  * 1/2 cup of water
  * 1/2 teaspoon of peppermint extract

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 6: Mineral Power Shake

Power up your protein shake with liquid minerals and flaxseed.

**Ingredients**

  * 1 1/2 cups water
  * 1 serving of liquid minerals
  * 1 packet of gelatin powder – any flavor of choice
  * 1 tablespoon of flaxseed oil
  * 1 scoop of protein powder – plain or vanilla
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 7: Chilled-Breakfast-to-Go Shake

Make your breakfast go that extra mile by blending it with some power-packed goodies.

**Ingredients**

  * 1 cup of skimmed milk
  * 1 package of Instant Breakfast
  * 1 large banana
  * 1 scoop of protein powder – plain or vanilla
  * 2 teaspoons of safflower oil
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 8: Spiced-Cinnamon Shake

Your favorite breakfast pastry, guilt-free and without the mid-morning sugar crash.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1 tablespoon of sugar-free vanilla pudding (instant variety)
  * 1/4 teaspoon of cinnamon
  * 1/4 teaspoon of vanilla extract
  * 1/2 teaspoon of butter-flavored extract
  * 1 cup of low-fat milk (or water)
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 9: Fruit and Nut Blast Shake

Make those hard mornings a breeze with this hearty pick-me-up.

**Ingredients**

  * 2 scoops of whey protein powder - plain or vanilla
  * 1 1/2 cups skimmed milk
  * 1/2 cup of dry oatmeal
  * 1/2 cup of raisins
  * 1 handful of sliced almonds
  * 1 tablespoon of peanut butter

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 10: Nutty Banana Shake

Drink your macro requirement with this quick and easy shake.

**Ingredients**

  * 1 large banana
  * 1/2 a cup of milk – full fat
  * 1 handful of sliced almonds
  * 2 scoops of whey protein powder - plain or vanilla
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 11: Best Banana Bread Shake

Slow-released energy all morning from bran flakes and oatmeal. Complex carbs never tasted so good.

**Ingredients**

  * 2 scoops of whey protein powder - plain or vanilla
  * 1 large banana
  * 1/2 cup of cooked oatmeal
  * 3/4 of a cup of bran flakes
  * 2 cups of water
  * sweetener, to taste (optional, honey)
  * 1 handful of ice cubes (or chill for 10 minutes)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### Berry Protein Shakes

If you're worried about the natural sugars in the previous smoothies, give these berry shakes a whirl. They come packed with as much protein, and they'll also give you plenty of vitamin A, K and B complex. They're also fully geared up to provide plenty of phosphorus, calcium and magnesium. Fresh or frozen berries can't taste any better than this!

### 12: Berry Wild & Tasty Shake

These berry combinations fill you full of fiber and long-lasting energy.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 8 raspberries - fresh or frozen
  * 4 strawberries - fresh or frozen
  * 15 blueberries - fresh or frozen
  * 2 cups of non-fat milk
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 13: Creatine a Strawberry Shake

If you need your energy-boosting creatine, then there is no way that's more natural than in this amazing berry shake.

**Ingredients**

  * 4 scoops of whey protein powder – plain or vanilla
  * 1 cup of water
  * 1 cup of strawberry-flavored Greek yogurt - unsweetened
  * 4 strawberries - fresh or frozen
  * 1 scoop of creatine
  * 1 teaspoon of flaxseed oil

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 14: Strawberry Power-Up Shake

This fruity triple-hitter will keep you feeling full and energized for hours.

**Ingredients**

  * 1 1/2 cups water
  * 10 strawberries - fresh or frozen
  * 1 tablespoon of flaxseed oil
  * 1/2 teaspoon of vanilla extract
  * 1 scoop of whey protein powder – plain or vanilla
  * sweetener, to taste (optional, honey)
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 15: Shake Those Strawberries

If you're berry busy (pardon the pun), then this fruity concoction is very-berry tasty and quick to make!

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1 handful of ice cubes
  * 1 teaspoon of vanilla extract
  * 1/2 a large banana
  * 4 strawberries - fresh or frozen

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 16: Hey! Macadamia & Strawberry Shake

Get that macadamia nut flavor with a good dose of healthy fats and vitamins, too.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1 cup of fat-free strawberry Greek yogurt - unsweetened
  * 6 strawberries - fresh or frozen
  * 6 macadamia nuts, roughly chopped

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 17: Secret-Strawberry Cheesecake Shake

Guilt-free but full of pleasure, with a cheesecake-tasting shake. The sour cream's the secret in this one.

**Ingredients**

  * 1 1/4 cups water
  * 8 strawberries - fresh or frozen
  * 4 tablespoons of low-fat sour cream
  * 1 scoop of vanilla or strawberry protein powder
  * Sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 18: Berry X2 Shake

Team red or team blue? No need to choose between the two, mix them both for a double-up blast.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 6 large strawberries - fresh or frozen
  * 1 handful of blueberries – fresh or frozen
  * 1/2 cup of water
  * 1 handful of ice cubes
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 19: Day-Dreamy Blueberry Shake

Extra dreamy and extra creamy. Great flavor just for health.

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1 1/4 cups water
  * 1/2 cup of blueberries - fresh or frozen
  * 2 teaspoons of flaxseed oil
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 20: Berry Thirst Quencher Shake

With the pineapple, this is a thirst-quenching juice. This protein shake is great for any post-workout boost.

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1 handful of ice cubes
  * 6 ounces of pineapple juice - unsweetened
  * 1 cup of mixed berries - fresh or frozen

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 21: Berry Blast X3 Shake

With the creaminess of the yogurt and the zing of the berries, you have all the berry bases covered.

**Ingredients**

  * 2 scoops of raspberry flavor yogurt - unsweetened
  * 2 scoops of whey protein powder – plain or vanilla
  * 4 strawberries - fresh or frozen
  * 15 blueberries - fresh or frozen
  * 2 cups of non-fat milk
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

**Power-Packed Peanut Butter and Chocolate Protein Shakes**

Don't risk the ripped abs. If you want to grab hold of that candy jar, grab one of these nutty or chocolatey protein boosters. They'll be more than enough to satisfy your guilty pleasure, and any sweet tooth craving you might have.

### 22: Build Me Up "Peanut" Buttercup Shake

Nutty desserts; not a problem. Grab one of these healthy shake options.

* * *

**I ngredients**

  * 1 cup of skimmed milk
  * 1 tablespoon of smooth peanut butter
  * 1 large egg white - pasteurized or free-range
  * 2 1/2 scoops of protein powder - chocolate flavor
  * 1 scoop of creatine
  * 1/8 cup of hazelnut creamer - sugar-free

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 23: Old Style Peanut Butter & Banana Shake

Bring back the classic combination of peanut butter and banana. It's so good to taste this flavorsome treat.

**Ingredients**

  * 2 scoops of whey protein powder - plain or vanilla
  * 1/2 cup of almond flakes
  * 1 tablespoon of smooth peanut butter
  * 1 cup of skimmed milk
  * 1/2 a large banana
  * 1 tablespoon honey

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 24: Chocolate & Peanut Guiltless-Shake

Without guilt, get your protein wrapped up in a chocolate and nut protein shake fix.

**Ingredients**

  * 2 scoops of protein powder - chocolate flavor
  * 1 tablespoon smooth peanut butter
  * 2 cups of non-fat milk
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 25: Crunchy and Creamy Peanut Shake

The instant pudding gives this healthy protein shake the extra-rich and creamy sensation, with that little bit of extra crunch.

**Ingredients**

  * 2 scoops of whey protein powder - plain or vanilla
  * 1 tablespoon of instant butterscotch pudding mix - sugar-free
  * 1 tablespoon of chunky peanut butter
  * 1 cup of low-fat milk – can use cold water as an alternative
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 26: Double-Choc Shake

Whoever said no to a double helping of chocolate?

**Ingredients**

  * 1 1/2 cups water
  * 1 teaspoon of pure cocoa powder - unsweetened
  * 2 tablespoons of low-fat sour cream
  * 2 scoops of protein powder - chocolate flavor
  * 2 teaspoons of flaxseed oil
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 27: Classic Coffee & Chocolate Shake

There's nothing better than chocolate cake and coffee, so why not healthily combine them?

**Ingredients**

  * 2 scoops of protein powder - chocolate flavor
  * 1 tablespoon instant coffee
  * 1 cup of skimmed milk
  * 1 handful of ice cubes
  * 1 cup of water

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 28: Almond-Choco Shake

Boost your protein with this candy bar in a drink and forget those empty calories.

**Ingredients**

  * 1 1/2 cups water
  * 15 almonds – raw
  * 1 scoop of protein powder - chocolate flavor
  * 1/2 teaspoon of coconut extract
  * sweetener, to taste (optional, honey)
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 29: Creamy-Caramel Nutty Hazelnut Shake

Coffee shop pleasure with a powerful health kick-boost, and no sense of guilt attached.

**Ingredients**

  * 2 scoops of protein powder - chocolate flavor
  * 1 1/2 cups fat-free milk
  * 2 tablespoons of Greek yogurt - vanilla and fat-free
  * 1 tablespoon of smooth peanut butter
  * 2 tablespoons of hazelnut coffee creamer
  * 1/8 cup of caramel cream topping - sugar-free
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 30: Pepped-Up Mint-Choco Shake

Don't keep those mint cookies until after dark, mix them with a healthy dose of protein.

**Ingredients**

  * 1 1/2 cups of skimmed milk
  * 2 scoops of protein powder - chocolate flavor
  * 6 - 8 thin mint cookies
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### Tropical Protein Smoothies

These tropical smoothies don't have to wait until summer is here. They are packed with enough goodness for any time of the year. Have you worked up a thirst? Then whip up of one of these fruit blasts and relax,

you can even experiment with whatever fruits are in season.

### 31: Caribbean Protein-Punch Shake

Sip on a rainbow of creamy colors anytime, with this coconut, strawberry, pineapple, and banana-inspired drink that will definitely tickle your senses.

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1/4 cup of pineapple chunks
  * 1/2 a large banana - frozen and cut into chunks
  * 4 strawberries - fresh or frozen
  * 1 cup of silk coconut milk
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 32: Vita-Shake

There's no pill-popping in this shake. All natural, and all the goodness of multi-vitamins in one glass.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1 ripe plum - pitted (stone removed)
  * 1 lemon for juice - squeezed
  * 1 tablespoon of multi-vitamin powder
  * 2 cups of ice water
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 33: Vacation Treat Shake

Spritzy and creamy, this recipe will shake you up before hitting the gym.

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1 cup of water
  * 1/2 a large banana - frozen and cut into chunks
  * 2 tablespoons of low-fat sour cream
  * 1 teaspoon of coconut extract
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 34: Tropical Island Pleasure Shake

This is one protein shake that you should drink from a coconut shell. Feet up after that workout and let the icy chill cool you down.

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1 cup of water
  * 1/2 teaspoon of pineapple extract
  * 1/2 teaspoon of coconut extract
  * 1 tablespoon of heavy cream
  * 1/2 a large banana - frozen and cut into chunks
  * sweetener, to taste (optional, honey)
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 35: Super Summer Shake

The taste of long, hot summers in a glass full of goodness.

**Ingredients**

  * 1 cup of water
  * 1 tablespoon of flaxseed oil
  * 1/2 a ripe peach - peeled and pitted
  * 8 strawberries - frozen
  * 1 scoop of whey protein powder – plain or vanilla
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 36: Chilled Lemon & Plum Smoothie

Get your gums around these plums for a zingy and healthy, very-chilled boost.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1 ripe plum - pitted
  * 1 lemon - for juice
  * 2 cups of water
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 37: Fruity-Boosting Power Shake

Daiquiri inspired, this smoothie will make you want to carry on rather than put your feet up.

**Ingredients**

  * 1 cup of pineapple juice - unsweetened
  * 4 strawberries - fresh or frozen
  * 1 large banana
  * 1 teaspoon of natural Greek yogurt - unsweetened
  * 1 scoop of whey protein powder – plain or vanilla
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 38: Custom Made Protein Shake

Experiment with any fruit you like to find that ideal combination. A creamy combo will keep you energized, no matter which fruit you choose.

**Ingredients**

  * 2 cups of skimmed milk
  * 2 cups of non-fat cottage cheese
  * 3 scoops of whey protein powder – plain or vanilla
  * 1/2 cup of non-fat Greek yogurt - vanilla flavor) or add 1/2 teaspoon vanilla extract)
  * 1/2 cup strawberries - fresh or frozen (can use other favorite fruit)
  * sweetener, to taste (optional, honey)
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 39: Creamy Peach Smoothie

Long-lasting fulfillment from this fruity-flavored combo. Kapow!

**Ingredients**

  * 1 scoop of whey protein powder – plain or vanilla
  * 1 cup of water
  * 1 ripe peach - peeled and pitted
  * 2 tablespoons of low-fat sour cream
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 40: Orange-Cream Speedy Shake

Super simple and easy to make while at the gym. Just shake it to wake it.

**Ingredients**

  * 1 bottle of orange sports drink (any variety - check that the sugar levels match with your needs)
  * 2 scoops of whey protein powder – plain or vanilla

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 41: Coco-Colada Smoothie

Who said you need alcohol to enjoy a Pina Colada on a beach? They never tried this protein-packed smoothie.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1/2 a cup of orange and pineapple juice - unsweetened
  * 1/4 teaspoon of rum extract
  * 1/4 teaspoon of coconut extract (can use 2 tablespoons of shredded coconut)
  * 1/2 a cup of low-fat milk (or water)
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 42: Honey & Banana Superfood Shake

Packed full of goodness and a dose of spirulina, one of the top-tiered superfoods. This smoothie is ideal for anyone.

**Ingredients**

  * 1 cup of water
  * 1 scoop of whey protein powder – plain or vanilla
  * 3/4 of a cup of natural Greek yogurt
  * 1 large banana
  * 1 teaspoon of flaxseed oil
  * 1 tablespoon of honey
  * 1 teaspoon of spirulina

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 43: Banana-Whey Shake

Health-boosting Omega-3 and fatty acids, this protein-packed flaxseed smoothie will keep you going all day long.

**Ingredients**

  * 1 cup of water
  * 1/2 of a large banana - frozen and cut into chunks
  * 2 scoops of whey protein powder – plain or vanilla
  * 2 teaspoons of flaxseed oil

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 44: Champion-Styled Breakfast

This powerful smoothie is worthy of any champion in preparation for the ultimate test.

**Ingredients**

  * 1 cup of skimmed milk
  * 1 large egg white - free range or pasteurized
  * 1 scoop of whey protein powder – plain or vanilla
  * 1 cup of mixed berries - fresh or frozen
  * 1/2 cup of oats
  * 2 tablespoons of chopped almonds

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### Mass-Builder Protein Shakes

When you are looking to bulk-up and gain weight, it is nearly impossible to do this by eating alone, especially without that over-filled feeling where you can't eat anymore. That's where these protein shakes can really be a helping hand. These muscle-building drinks are full of calories and rich in proteins. Add one or two per day for that extra bump in calories when you need them. Try opting for a mass-gainer protein powder, this can provide you with even more carbs, so you will get the job done even more successfully.

### 45: Creatine Catalyst Shake

Pro tip: machines like a Nutri-blender or Nutri-bullet will be more efficient at blending fruits such as apples, rather than conventional blenders.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 2 large apples – cored – any variety, or Granny Smith
  * 1 scoop of creatine powder
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 46: Bulk with "The Hulk" Shake

Turn everyone else green with envy when you drink these for a few days along with a good workout. A truly-great booster.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1/2 a tablespoon of pudding mix - pistachio flavor - sugar-free
  * 1 cup of low-fat milk - or cold water
  * 1 handful of ice cubes
  * 2 drops of peppermint extract (optional)
  * 1 drop of green food coloring (optional - no health benefit – just for fun)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 47: Nutty Gainer Shake

This almond shake is a quick way to down a whole lot of healthy calories, fast.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 1 1/2 cups of water
  * 1/2 a cup of raw almonds
  * 1 large banana - frozen and cut into chunks
  * sweetener, to taste (optional, honey)

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 48: Gainer Shake with Peanut Butter

Creamy and frothy, what a way to pile on that bulk.

**Ingredients**

  * 3 scoops of whey protein powder – plain or vanilla
  * 4 large egg whites - pasteurized or free-range
  * 1 tablespoon of peanut butter - smooth
  * 1 cup of skimmed milk – or cold water
  * 1 handful of ice cubes

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

### 49: Eggy-Custard Thick Shake

With a hint of nutmeg added, this shake's just like egg custard your momma used to make.

**Ingredients**

  * 2 scoops of whey protein powder – plain or vanilla
  * 3 large eggs – free-range or pasteurized
  * 2 or 3 scoops of vanilla ice cream - sugar free

**Directions**

Add all to a blender and mix until well combined. Pour and enjoy.

* * *

**C hapter Seven: 140 Top Anabolic Recipes - Amazing Snacks**

* * *

When you lead a busy life, quick snacks can be the most natural things to grab hold of. But, on most occasions, they are not really altogether healthy. Healthy options are useful when you're in a rush and hunger hits, especially when there is little time to prepare a meal.

* * *

The secret is to make your snacks as nutritious as possible, while still making sure they contain plenty of protein. Protein helps to promote fullness, and it also signals the release of the appetite-suppressing hormones, which all help out to slow digestion. Additionally, they maintain a role in stabilizing blood sugar levels, too.

* * *

Here are 20-plus high protein snacks which are super-portable and very healthy. This makes them easy to enjoy while you're on the go.

## 8

# Amazing Herbs for Bodybuilding

Herbs are used and added to food to improve flavor. Today, around a third of all Americans partake in using herbal supplements in a way to help improve their overall health.

* * *

In fact, between 1994 and 1998, total sales of herbal supplements almost tripled and increased from 1.6 billion dollars to 4 billion dollars.

For quite a while, herbs were thought of as obsolete forms of medicine. They became pushed to the side in favor of drugs that were chemically produced and unnatural.

* * *

A vast number of people don't even know that half of the drugs which are in use today are man-made alternatives to natural, plant-derived substances. A good example being aspirin, which is little more than a chemical replicated salicin, an ingredient which comes from the bark of white willow trees.

* * *

Many drugs are now ineffective due to overuse and the constant alteration of pathogens with regard to the overuse of these drugs. The public is also becoming aware of the all-too-real side effects of many of these OTC (over-the-counter) and prescribed medicines.

* * *

Antacids being one of the most extensively used. These over-the-counter drugs are available, despite the fact that they can cause stomach irritation which, in turn, leads to individuals encountering worse indigestion. A vicious cycle.

* * *

Actually, medicines are no longer really concerned with averting complications or supporting a person's optimum health. The entire drug industry is built around making money. All you need to do is turn on the television and watch the advertisements for drugs as they flash onto the screen. It's as if they are just another candy bar. These days there is little difference, unfortunately.

* * *

Unfortunately, and on a global level, we have come to accept illness as unavoidable, and many people are more than happy to take an aspirin each day, instead of doing what is required for the prevention of a disease (or ailment) in the first place.

* * *

Herbs take a back seat and are very often not pursued, which is mostly because they are not as profitable, especially when compared to well-known drugs. This boils down to the fact that herbs reside in nature, and they can't be patented. It is much better to take a herb and improve health to avoid illness, rather than take a man-made drug (with side effects) when you are sick.

* * *

As a warning for your safety, and before I venture further into the uses of herbs. The content here doesn't have the intention of being the be-all and end-all of self-diagnosis. As with any medication, the same warning goes when taking herbs. You should always seek the assistance of a professional health care provider. This is to make sure that these herbs won't interfere with your current medication, or anything else that's added to your current lifestyle.

* * *

Because I am not a medical practitioner, this is being written as an information source for anyone who is interested in finding out more of the benefits that herbs can bring, and how they can be incorporated into a healthy lifestyle for regular people, or for athletic improvement.

### What Are Herbs?

The term "herb" is defined as either of the following:

  1. A seed-bearing plant which doesn't have a woody stem and dies, going back to the ground once it has flowered.

  1. A plant with leaves, seeds or flowers which can be used for flavoring foods, perfumes or for medicinal purposes.

We will use the word "herb" for any plant-derived substance which can be used as a useful, medicinal aid. When you look at the numbers, there are (in the region of) 380,000 documented known types of plants, with more than a few hundred thousand still to be discovered. The potential for more beneficial herbs is still enormous, with some still being undiscovered.

At present, there are around 260,000 plants which are known as higher plants. These plants contain chlorophyll and create their energy using the process of photosynthesis. Each plant which comes from this higher plant group can be used for medicinal uses.

Unfortunately, the number of plants that have been studied for their medicinal properties is only around ten percent. With the speed of development around the Amazon rainforest region, more of these plants are destroyed, so, we might not be in a position to see the value of some plants.

Active ingredients in herbal supplements can come from one, or several of the plant parts. This can include the roots, fruits, bark, leaves, flowers, stems, and/or the seeds.

There are numbers of herbs which show pharmacological properties and range from targeted therapy on specific organs or they can be used as an overall tonic with complete influence on the body, overall.

There are also some herbs, such as ginseng, which is known as an adaptogen. This term "adaptogen" refers to a plant substance that is all natural and produces no adverse side effects, even when consumed in more-significant quantities or for extended periods of time.

As the name suggests, an adaptogen has an overall tonic effect on the human body. They aid in the adjustment of numerous types of broad-based stressors. This helps in the overall efficiency of the internal healing system to increase. They also help in neutralizing any effects of overtraining, while still promoting speedy recovery and wellness.

Personal allergies should also be kept in mind. It is not to say you have to worry about an allergy when seasoning with a fresh culinary herb like basil or thyme (a meager 1 percent of plants are known to be poisonous), you just need to careful of what you ingest, and how high the recommended dosage is.

### Purchasing Herbs & Preparation

It is wise to remember that some herbs are very safe when taken for short periods of time. However, they can become dangerous with long-term use. You should only use any herbal remedy (medicine) for as long as is required, while always adhering to the manufacturer's guidelines.

**Capsules and Tablets:**

Two-thirds of all herb supplement sales are made in capsule and tablet form. It is common for dried herbs to be put in a capsule or tablet with the precise directions for usage and dosage on the product label. From time to time, there will be herbal extracts in liquid form within a capsule. The typical dosage for both is 2-3 tablets or, in the case of capsules, 2-3 times daily.

**Extracts/ Tinctures:**

Liquid herbal preparations are known as extracts, or more commonly known as tinctures. These are generally made by the soaking of herbs in a water and/or alcohol mixture.

These extracts frequently come in either a bottle form (with a dropper for measuring dosages), or a set number of vials which are set for one serving.

You should be aware that a good deal of homeopathic extracts are considerably stronger than regular ones, and should be used following advice from a certified homeopathic specialist.

**Powders:**

Dried herbs can also be ground into fine powders which are to be mixed with water (before swallowing) to be consumed. On many occasions, these drinks will have a bitter taste of the herb and can be sweetened with honey, or you can purchase empty gelatin capsules and enclose the powder by hand to bypass this aftertaste.

**Dried Herbs:**

On many occasions, these herbs are sold in large, airtight containers in bulk. When at home, all your herbs should be stored in the same way. You should choose a cool dark area.

With these purchased bulk herbs, you can either fill gelatin capsules and swallow as required or brew them as a tea. One tablespoon of the herb in hot water is the most common dosage. Drink (any made tea) hot or store any leftovers in the refrigerator to be reheated later.

**Prepared Teas:**

A vast number of dried herbs can be purchased in teabag form ready to be brewed like any other tea. The dissimilarity between any medicinal tea, and teas found in supermarkets, is the potency. An actual medicinal tea will pack more power and should only be consumed as directed.

**Creams and Ointments:**

Many herbs are shown to be beneficial when used externally rather than internally. Herbal creams are used to reduce joint pain or in alleviating skin problems and irritations, like eczema.

In experience, these products work well and are generally free from adverse side effects. However, some creams and ointments contain many potent ingredients and should always be used as directed.

**Personal Care Products:**

Soaps, lotions, deodorants, toothpaste, and other various products are also available. Being (usually) all-natural, and with some herbs added to increase beneficial properties which relate to the products usage.

These products are usually effective and offer excellent alternatives to common, chemical-filled, personal care products. This is especially the case when you know the adverse effects of chemical additives. They are vast and shocking, in many instances.

### Popular Herbs

**Ashwagandha:**

Ashwagandha (withania somnifera) is termed "Indian Ginseng," and this adaptogen helps with learning and memory. A study in India of fifty subjects who suffered from long-term lethargy and chronic fatigue were administered a tonic. One which contained eleven herbs with ashwagandha being one.

The patients had not responded to vitamin or mineral supplements and possessed no known illnesses. After consumption of the ashwagandha-based tonic for one month, the subjects reported a 45% improvement in mood. Additionally, blood-plasma proteins and their hemoglobin levels increased by quite a margin, which showed a general health improvement too.

Effects of ashwagandha (compared to ginseng) were measured to see the adaptogen qualities and anabolic differences. In a test involving test rats and mice, they were given an extract of ginseng, an ashwagandha extract, or saline for seven days.

On day eight of the study, the animals' endurance was measured by swimming. In the ginseng group, they swam for 62.55 minutes. The ashwagandha group swam for up to 82.14 minutes, while the saline group only swam for 35.34 minutes. This advocates that ashwagandha might be a stronger adaptogen than ginseng and also suggests that it might increase athletic endurance too.

**Cat's Claw:**

Cat's claw (uncaria tomentosa) is found in South America and is well known for its immune-boosting and anti-inflammatory benefits. Cat's claw can be used in treating many disorders related to the immune system, such as rheumatoid arthritis, Crohn's disease, herpes, and cancer.

It is also called "una de gato" and is commonly found in tincture or pill form. For quality, check supplements which are standardized to 15 percent polyphenols. Dosages of cat's claw are 500 to 1000 milligrams per day.

**Citrus Aurantium:**

The unripe fruit of the green orange has been used in traditional Chinese medicine for over 1000 years. Being taken to energize the body, with comparable effects of ephedrine. Citrus aurantium also improves digestion, circulation, and liver function.

Citrus aurantium contains a synephrine, a substance similar to ephedrine, and other thermogenics like caffeine and guarana, but without the side effects included.

Synephrine has been shown to be non-habit forming and doesn't act on the nervous system like ephedrine. Research shows it possesses antidepressant capabilities, while still increasing the cardiac output of the heart.

Check out products that provide 3-6 milligrams of synephrine.

**Echinacea:**

Native to North America, the American Indians use it more than any other herb, and it is the herb of choice for fighting colds, flu, infections, and a variety of other conditions.

Around 350 studies have investigated echinacea's clinical uses, with research concluding that echinacea has numerous immune-stimulating effects. According to European studies, echinacea can increase activity and the number of circulating immune system cells. It also enhances the production of natural immuno-active compounds, like interferon.

Nine species of echinacea exist, although only two of them (echinacea purpurea and echinacea angustifolia) have had an extensive study done on them. Check either of these out, for maximum benefits.

The recommended dosage is 200 to 400 milligrams, two to three times per day. Either on their own, or with other immune-enhancing herbs.

**Ephedra:**

Ephedra is a vasoconstrictor, which can be good and bad. The upside, it makes an excellent nasal decongestant. The downside, is raised blood pressure and heart rate, and it can induce nervousness and insomnia.

Risks of these side effects are increased when combined with other stimulants such as caffeine. But, on the other hand, the fat-burning and energizing effects are also significantly improved for many.

Ephedra's fat burning has been well documented, but many high risks still exist. The use of ephedra is definitely not a clear-cut issue. The FDA (in 1995) made numerous recommendations towards ephedra. These included dosage, extensive warnings, and the prohibition of ephedra-containing products to minors.

Ephedra can lead to disqualification in some sports. Warning: ephedra can be addictive.

**Ginkgo:**

Ginkgo biloba is an antioxidant which contains compounds that absorb free-radicals and also helps to prevent cell damage. Ginkgo also helps the body to avoid the formation of new free-radicals. Blood vessels become more flexible, and circulation improves.

It is because of the blood cell widening effect where ginkgo is associated with improved neurological functions. A majority of herbalists recommend not taking over 60 to 240 mg of 24% ginkgo, per day.

Side effects can occur with large dosages which can cause diarrhea, irritability and restlessness.

**Ginseng:**

Ginseng is the most popular herb in the United States. People like this herb because it is said to help increase vitality, while still combatting stress. Many athletes use it to enhance their endurance and recovery time, without any adverse side effects.

In ginseng, there are 3 active compounds called ginsenosides. These are known to boost the immune system, reduce stress levels, and relieve physical and mental fatigue.

There are three species of ginseng:

  * Asian ginseng (panax ginseng)
  * Siberian ginseng (eleutherococcus senticosus)
  * American ginseng (panax quinquefolius)

All are restorative adaptogens. Asian ginseng gives warming properties and is used in revitalization, particularly after an illness. American ginseng is known to cool and soothe, quench, and reduce fevers. Siberian ginseng has been used comprehensively in medicine since the 1960s, and shows positive outcomes on mental alertness, productivity and work quality.

One conducted study using Asian ginseng in Europe, suggested that the effects only appear after several weeks of taking ginseng. While other evidence shows ginseng might also lower levels of cortisol in the blood.

A dose of 100 mg in capsule or liquid form (between two and four times daily) is recommended.

Long-term use is linked to digestive upset and can lead to overstimulation in some people, while anyone with high blood pressure should avoid the use of ginseng altogether.

**Green Tea:**

The camellia sinensis' unfermented leaves are brewed to create this tea, which is thousands of years old in Asia. Green tea has become the subject of hundreds of biomedical and epidemiological studies. Groups (like the National Cancer Institute) have conducted investigations on possible anti-cancer, anti-carcinogen, and antioxidant properties of the plant. Along with its constituent (polyphenol catechins) benefits.

Green tea contains compounds similar to caffeine, called theophylline. These provide immune-system-boosting and health tonic benefits. A particular antioxidant (epigallocatechin gallate) can shut down enzymes that cancer cells need to grow and divide.

Additionally, there is also evidence which suggests that green tea is helpful when losing weight. Green tea can be found in capsule form, in a dosage of 50 to 300 milligrams of standardized extract, which gives 50 to 80 percent polyphenols.

Note: some dairy products and other calcium-containing foods might inhibit the benefits of green tea. To be safe, don't consume both at the same time.

**Guarana:**

This contains around 7% more caffeine than most other plants (a lot more than coffee). Guarana is used to enhance mental alertness and fight off fatigue. The difference between coffee and guarana is the speed in which caffeine is released at, compared to the herb.

Reports say caffeine in guarana is released at a slower rate and gives more prolonged stimulation. Guarana is also frequently used in treating paralysis, headaches, UTIs, and diarrhea.

Guarana is often seen in sports nutrition products, due to its energizing and fat-burning capabilities. It also aids athletes to recover faster and perform better.

Dosages from 50 to 250 milligrams can be taken when splitting over the day, although it is best used when taken with other herbs like, ma huang.

**Mate:**

Mate (Ilex paraguariensis) is also known as yerba mate. Being similar to guarana as a stimulant herb, it is used for its content of caffeine. Mate can also help to cleanse the blood, aid in weight loss by regulating appetite, fight aging, and stimulate the production of cortisone. It also tones the nervous system and can enhance the effects of other herbs. Mate has strong antioxidant capabilities and contains vitamins C, A and B-complex.

In Argentina, mate is known for its energizing and tonic effects, and the average Argentinian will consume around eleven pounds per year.

It can be taken as a tea or taken in pill form. Up to 3 grams per day of unstandardized powder can be taken (in supplement form).

**Meadowsweet and Willow Bark:**

Meadowsweet and willow bark (filipendula ulmaria) and (salix) are the natural forms of pain reliever (aspirin). The key compound being salicin, which will convert to salicylic acid while in the stomach.

The active ingredient in aspirin has stomach-irritating properties. Although chemists attempt to manufacture a non-irritating aspirin, one already exists in meadowsweet and willow bark. Meadowsweet being gentle and aiding digestion, thanks to the presence of tannins.

The herbal form relieves pain by decreasing the number of prostaglandins in the body. Even though prostaglandins perform essential functions, the body can make too many of them. Researchers actually believe that high levels contribute to migraines and numerous types of arthritis.

The ideal dosage for both is either 1 to 2 drops of tincture, or 2 cups of tea per day.

**Milk Thistle:**

Milk thistle (silybum marianum) contains the flavonoid known as silymarian. This extract has been proven by numerous scientific and clinical studies to be up to twenty times stronger than vitamin E (a potent antioxidant).

As well as these unbelievable antioxidant properties, silymarian can stimulate the production of superoxide dismutase and glutathione peroxidase, which are two significant antioxidants that are created naturally.

Add in milk thistle's beneficial action on the liver (where it enhances the metabolism of liver cells) including offering protection of these cells from toxic injury. Here, it is used for active treatments of various kinds of poisons which affect the liver. It also helps people who have diseases of the liver, such as cirrhosis and hepatitis.

It can also fortify the liver against other medications or certain "supplements" that might be hard on it. Common dosages should be 300 to 600 milligrams per day, and you can use milk thistle for the long-term.

**Schisandra:**

Schisandraceae is a vine which is native to eastern Siberia as well as northeastern parts of Asia. Some scientists categorize schisandra as an adaptogen. Evidence continually increases as to its overall health benefits.

Both animal and human studies imply that it performs as a stimulant and increases the metabolism (and the work capacity) in a single dose.

Conventionally, schisandra was used in TCM treatments of nervous conditions, depression, headaches, and gastrointestinal disorders, among many other problems.

In the 1950s, interest was shown by scientists who took to the herb, especially once it showed that it stimulated the central nervous system. This resulted in increased mental and physical capacity. The good side is, no known side effects of schisandra use are known.

**Tribulus Terrestris:**

Puncture vine (tribulus terrestris) is an Ayurvedic herb and it has been used as a remedy for impotence for centuries. Usually used as a libido enhancer for men, however, more recently it has been gaining attention for the ability to raise natural testosterone levels, while aiding in muscle building and development, too.

One study showed the results of healthy men who were administered 750 milligrams of tribulus terrestris each day. After 5 days, they had a 30 percent increase in testosterone levels. Does this translate to enhanced muscle building results? The research is inconclusive, although it suggests not.

There have been numerous studies conducted which show that tribulus terrestris does increase serum testosterone levels. Unfortunately, it is not known as to how this actually happens.

More significantly, these studies (in general) don't report anything about gaining muscle mass. It might be possible that it can enhance muscle growth. Nonetheless, more focused studies and trials need to be conducted before we know for sure.

Apart from this, we know that it does possess the ability to increase libido and ward off fatigue, and this has been well-documented.

Unfortunately, most of what we understand about this herb's effectiveness is based on the traditional uses in Ayurveda.

Typically, the suggested dosage is 250 to 700 milligrams per day.

**Chapter Six: 140 Top Anabolic Recipes - Amazing Shakes**

## 9

# High-Protein Snacks

### 50: Edamame

Packed full of protein and have lots of complex carbs and fat to give you a long-lasting energy boost. Soybeans are also chock-full of folate, vitamin K, magnesium, and iron.

### 51: Pumpkin Seeds

Pumpkin seeds contain 7 grams of protein for each serving, which is a great consideration when you look at their size. They don't contain any sugars and are a great addition to salads, oatmeal, yogurts, or with cottage cheese.

### 52: Pouched Fish

With these, you don't need to drain them or carry a can opener. All you need is your fork, and your snack is ready. The proteins will fill you for much longer when they are mixed with fats or fiber. Try adding some guacamole into the pouch as it contains both.

### 53: Hard-Boiled Eggs

Eggs are well known to be rich in BCAAs which can help to build muscle.

It is easy to boil a few in one go and keep them by your side at work. Also, there's no need for the trip to the vending machine. Omega-3 enriched, these are the best source of goodness for the brain.

### 54: Natural Greek Yogurt

Greek yogurt is made by the straining out of all the liquids. It has twice the protein as regular versions. Just stick to unflavored if you can.

It's also packed full of bone-building calcium, and good, healthful bacteria.

### 55: Icelandic Yogurt

Icelandic yogurt which is called Skyr (commercially) contains even more protein than regular Greek yogurt. As with Greek, it is best to stick to plain, because flavored yogurt (Skyr, Greek, or regular) will contain added sugars. This is great with a handful of berries thrown in.

### 56: String Cheese

String cheese is an easy and tasty way of getting more protein and calcium. There are reduced-fat versions, although both are tasty and very convenient. If you are looking for bulking up choices, then full-fat, string cheeses are better to help increase muscle mass.

### 57: Milk (2%)

Milk is an excellent source to gain high-quality protein. The fats in 2% milk help the body to absorb its vitamins. Look for organic because it is the healthiest variety.

### 58: Cottage Cheese

Cottage cheese comes with 28 grams of casein per cup. This is a slow-digesting protein, so it can be a great snack right before bed. Check the labels as some brands contain a lot of sodium.

### 59: Jerky

Jerky comes with high levels of protein, but it's low in fat, so it brings nothing but good to your muscles. There are numerous types which include beef, buffalo, turkey, venison, or pork, and you can even find salmon jerky in some places.

### 60: Protein Bars

Healthy protein bars are highly convenient, and you can use them when you feel like a treat. They are easy to keep in your sports bag or at work, for a healthy snack that can give you a much-needed boost. Check the labels for great levels of protein, fat, and carbs, as some companies try to mislead you on their product labeling.

**Low-Carb Snacks**

### 61: Nut-Butter Packets

You can purchase single-serving packets of nut butter (which are great for controlling rations), and they are also very portable. It is possible to get the following: almond, peanut, sunflower seed, butter, and hazelnut which all come power-packed with protein. Check labels for "no added sugars."

### 62: Celery

Celery contains 95 percent water, so this is a great snack you can eat with no guilt at all. It is perfect as a low-carb snack, and it comes packed full of vitamin K, which strengthens bones. One tip is to take a nut-butter pack and fill the celery stalk with it. Yum!

### 63: In-Shell Pistachios

Pistachios are packed-full of body-boosting protein, healthy fats, and fiber. They also come chock-full of B vitamins. The shelled variety is better, because it is easy to get carried away (being that they are so tasty). Buying them in the shell slows you down from eating too many at a time, especially in one sitting.

### 64: Mixed Nuts

Mixed nuts like peanuts, cashews, and almonds provide handfuls of protein and health-giving unsaturated fats into your diet. They are also easy to find, so if you fancy a snack and you're filling up with gas, there's a good chance you can get them there. Check how much salt you eat though, as salted varieties can give you too much of an increase.

### 65: Walnuts

Walnuts give a meager amount of carbs, while still being full of Omega-3 fatty acids. They also provide the body with copper, which helps the body produce energy.

**High-Fiber Snacks**

### 66: Frozen Grapes

These frozen heroes are great to satisfy that sugar craving. Just spread them onto a baking tray and place them in the freezer, then store in a zip-top plastic bag. Red grapes are the better choice, as they contain more antioxidants than the green.

### 67: Dried Fruits

Dried fruits are another excellent choice for fixing a sweet craving. Natural sugars provide you with energy, while the fiber keeps it from spiking your blood sugar levels too fast. Dried plums (prunes) come with tons of antioxidants.

### 68: Apricots

These are great. Actually, apricots are super-juicy and taste much sweeter than they are (they are actually a low-sugar fruit). Each apricot contains around 4 grams of sugar within each fruit. Orange colored vegetables and fruits (like apricots) are high in beta-carotene, which is an excellent antioxidant for your brain.

### 69: Strawberries

Strawberries taste very sweet, but they contain the least amount of sugar of all the types of berries, and, a full cup only equals 11 grams. Strawberries are also a good source of vitamin C, which goes a long way to keep you healthy.

### 70: Kale Chips

Kale chips are one of the best nutrient-dense chips you can have. Often classified as a superfood, kale has a ton of vitamins, including A, C and K. They are also simple to make in the oven, or you can pick up a bag at the store. They are super-tasty and have a lot fewer carbs than potato chips do.

**Other Nutritious Snacks**

### 71: Dark Chocolate

Dark chocolate is decadent, but in small amounts it is packed with nutrients, antioxidants, and is suitable for overall health. Chocolate with over 60% percent cocoa contains less sugar and more flavor than milk chocolate, which can sometimes contain a lot of additives.

### 72: Tomato Juice

This can make a fantastic alternative to orange juice, this is because it contains half as much sugar. It also comes packed-full of antioxidants, which will help you to recover from your workouts better.

## 10

# Delicious Soups

Studies repeatedly show when diners consume low-calorie, vegetable-based soups before their main meal, they can, on average, consume up to 20% fewer calories per meal. The reason is quite simple. The bulkiness of the soup will help to fill us up, so we end up eating considerably less. This is also beneficial nutritionally, because all of the nutrients found in the vegetables also include vitamins such as vitamins B, C, K, and dietary fiber. Also, a full range of minerals can be found, which helps in regulating the digestive tract. This also ensures we acquire the much-needed vital nutrients we require each day for great health and functioning, on a cellular, metabolic level.

* * *

Eating soups can also have an extra benefit when you look at them from a weight and fluid retention standpoint. Soups that have the main base of leeks, onions, and celery, come loaded with the mineral called potassium.

* * *

Potassium aids in binding excess sodium (salt), and it helps the body to rid it of excess fluid. A vast number of us carry retained fluid, and on a regular basis we may feel bloated, which is (unfortunately) thanks to a diet which is high in salt and coupled with a lack of activity. This is especially true if we've followed a western-inspired one.

* * *

While meals can be bulked up with low-calorie vegetable soups, eating them on a regular basis is a fantastic way to load up on nutrition overall, especially for anyone wanting to shed a few kilos, speedily. And the replacement of the evening meal with vegetable-based soups is definitely a safe and healthy way of achieving this.

* * *

The low energy content of soups helps in keeping your overall total of calorie content low. As an aside, the bulk helps prevent you from feeling overly hungry and feeling deprived. This is what happens if you were eating limited amounts, like you would have to do on a conventional diet, or (alternatively) if you were using one of the many meal replacement shakes which are available.

### 73: Oven Roasted Tomato Soup: Ingredients

  * 10 large tomatoes - cut into quarters
  * 1 tablespoon of virgin olive oil
  * 1/2 a teaspoon of kosher salt
  * 1/4 teaspoon of ground black pepper
  * 1/4 of a cup of balsamic vinegar
  * 2 cups of vegetable broth - low-sodium
  * 1/2 cup of skimmed milk
  * 2 tablespoons of honey
  * 1/4 cup of fresh basil, roughly chopped
  * parmesan cheese - grated for sprinkling

* * *

**D irections**

  * Preheat the oven to 400 F. and line a baking sheet with foil. Spread the tomatoes in an even, single layer.
  * Drizzle with olive oil and the balsamic vinegar. Sprinkle with salt and pepper.
  * Roast for about 30 to 35 minutes, or until the tomatoes start charring a little on the edges.
  * Once cooked, add the tomatoes to a blender in small batches, and then blend until smooth.
  * Add water to the tomatoes if the mixture becomes too thick to blend.
  * Pour the blended tomatoes into a large Dutch oven.
  * On low-medium heat, add the vegetable stock, skimmed milk and the honey.
  * Mix and then add the blended tomatoes to the pan.
  * Stir while bringing the mixture to a simmer. Cover and simmer for another 10 minutes.
  * Divide into serving bowls and sprinkle basil to garnish.
  * Sprinkle grated parmesan cheese, if desired.

### 74: Slow Cooked Minestrone Soup: Ingredients

  * 6 cups of vegetable broth - low-sodium
  * 1 (15 ounce) can of crushed tomatoes - low-sodium
  * 1 (15 ounce) can of diced tomatoes - low-sodium
  * 1 (15 ounce) can of kidney beans - rinsed and drained
  * 1 medium onion - diced
  * 1 cup of celery - diced small
  * 1 cup of carrot - diced small
  * 1 cup of fresh green beans - cut into ½-inch slices
  * 6 cloves of garlic - minced
  * 2 teaspoons of dried oregano
  * 1 teaspoon of dried basil
  * 1 teaspoon of dried thyme
  * 1/2 teaspoon of kosher salt
  * 1/2 cup of whole-wheat elbow pasta
  * 1 small zucchini, cut into cubes
  * 3 cups of kale, washed and roughly chopped
  * 1/2 a cup of parmesan cheese - grated
  * 2 tablespoons of fresh basil, roughly chopped for garnish

* * *

**D irections**

  * Add all the ingredients to a slow cooker, except the pasta, zucchini, kale, parmesan, and fresh basil.
  * Cook for 6 hours on low, or 4 hours on high.
  * Once cooked, add the elbow pasta, the zucchini cubes, and the kale. Cook for one additional hour on high until the pasta is tender.
  * Divide into serving bowls and sprinkle with grated parmesan.
  * Top with fresh basil.

### 75: Slow-Cooked Lentil Soup: Ingredients

  * 1 cup of green lentils - rinsed and drained
  * 1/2 cup of red onion - chopped small
  * 5 cups of vegetable broth - low-sodium
  * 1/2 cup of celery - cut small
  * 1/2 cup carrot - peeled and diced small
  * 1 small sweet potato - peeled and diced small
  * 4 cloves of garlic - minced
  * 1/2 teaspoon of ground cumin
  * 1/2 a lemon for zest
  * 2 teaspoons of lemon juice - 1/2 a lemon
  * 2 tablespoons of dried oregano
  * 2 tablespoons of tomato paste
  * 3 cups of fresh baby spinach - washed and drained

* * *

**D irections**

  * Add all the ingredients into a slow cooker, apart from the tomato paste and the baby spinach.
  * Cook for 6 hours on low, or 4 hours on high.
  * Once the lentils are tender, add the tomato paste, the spinach, and stir. Re-cover and cook for a further 20 minutes on high, or until the spinach has wilted.
  * Divide between serving bowls and serve.

### 76: Cream of Broccoli Soup: Ingredients

  * 1 large head of broccoli - broken into florets
  * 3 cups of vegetable broth - low-sodium
  * 1/4 teaspoon of kosher salt
  * 1/2 teaspoon of black pepper - cracked
  * 1 cup of canned coconut milk

**Directions**

  * Steam broccoli for ten minutes, or until tender. Chop steamed florets (1/2 cup) and set aside.
  * Add to a blender the first 4 ingredients (in the given order). Save the 1/2 cup of chopped florets for later. Blend until you have a creamy consistency.
  * Pour the soup into a medium Dutch oven and add the remaining 1/2 a cup of chopped broccoli. Add the coconut milk, and heat over a medium heat until it's warmed through.
  * Whole-grain croutons can be used for garnish if desired.

### 77: Slow Cooker Tomato and Basil Stew: Ingredients

  * 2 (14 ounce) cans of diced tomatoes - unsweetened
  * 1 cup of carrots, diced small
  * 1 cup of onions, diced small
  * 1 cup of vegetable broth - low-sodium
  * 1 1/2 cups of skimmed milk
  * 1 teaspoon of kosher salt
  * 1/4 teaspoon of ground black pepper
  * 1/4 teaspoon of crushed, red pepper flakes
  * 2 tablespoons of dried basil
  * 1 tablespoon of dried oregano
  * 1/2 a cup of parmesan cheese - grated
  * 1/4 a cup of fresh basil - finely chopped

**Directions**

  * Add all ingredients to a slow cooker, except for the milk, parmesan cheese, and the fresh basil. Cook on low for 8 hours, or on high for 4 hours.
  * Once the cooking time has elapsed, mash the vegetables in the stew.
  * For a creamier stew, add to a blender and blend until smooth, then return to the slow cooker.
  * Add the milk and stir, then cook uncovered on the low setting for 30 minutes.
  * Divide between serving bowls and sprinkle with parmesan and fresh basil.

### 78: Slow-Cooked Chicken Enchilada Soup: Ingredients

  * 2 medium chicken breasts - boneless and skinless
  * 1 (10 ounce) can of red enchilada sauce - with no added sugar
  * 1 (14 ounce) can of diced tomatoes - unsweetened
  * 1 (14 ounce) can of black beans - rinsed and drained - low-sodium
  * 1 (4 ounce) can of green chilis - diced
  * 1/4 cup of plain Greek yogurt
  * 3 cups of vegetable broth - low-sodium
  * 1 large red onion - diced small
  * 1 red bell pepper - seeds removed and diced small
  * 2 tablespoons of olive oil
  * 2 teaspoons of ground cumin
  * 1 tablespoon of chili powder
  * 1/2 cup cheddar cheese - grated

* * *

**D irections**

  * Add all the ingredients to a slow cooker, except for the yogurt and the cheddar cheese.
  * Cook on low for 6 hours, or on high for 4 hours.
  * Once the cooking time has elapsed, remove the chicken breasts from the slow cooker and shred when cooled slightly, using two forks.
  * Add the shredded chicken back to the slow cooker, cover, and cook on high for another 30 minutes.
  * Add the yogurt and cheese and stir until melted and creamy.
  * Serve immediately.

### 79: Fat-Flushing Vegetable Soup: Ingredients

  * 2 (15 ounce) cans of navy beans, rinsed and drained (can use black beans)
  * 4 cups of vegetable broth - low-sodium
  * 1 (14.5 ounce) can of diced tomatoes - unsweetened
  * 1 medium sweet potato - washed and peeled, and cut into 1-inch cubes
  * 4 cups of baby spinach - loosely packed - washed and dried
  * 3 large carrots - peeled and sliced
  * 2 stalks of celery - diced
  * 1 medium onion - diced
  * 2 cloves of garlic - minced
  * kosher salt, to taste
  * 1/2 a teaspoon of black pepper
  * 1/8 of a teaspoon of allspice (can use Chinese 5-spice)
  * 1 teaspoon of paprika
  * 2 bay leaves
  * 1 1/2 tablespoons of extra-virgin olive oil

**Directions**

  * Into a slow cooker, add all the ingredients, apart from the spinach and the olive oil.
  * Cover and cook on low for 6 to 8 hours, or until the vegetables are tender.
  * Once cooking time is completed, add the spinach and continue cooking while stirring, or until the spinach wilts. Approx 5 minutes.
  * Note: the olive oil will help the body absorb nutrients more efficiently and it will help support a healthy digestive system.

### 80: Slow-Cooked Turmeric and Carrot Soup: Ingredients

  * 8 medium carrots - peeled and chopped
  * 1 medium onion - roughly chopped
  * 4 cups of vegetable broth - low-sodium
  * 1/2 cup of coconut milk
  * 1/4 cup of plain Greek yogurt
  * 1 teaspoon of curry powder
  * 1/2 a teaspoon of ground ginger (can use 1 inch of fresh, finely diced)
  * 2 teaspoons of turmeric

**Directions**

  * Add all the ingredients to a slow cooker, apart from the yogurt, and then cook for 6 hours on low, or 4 hours on high.
  * Once the cooking time has elapsed, spoon into a blender and blend until smooth. This might have to be done in batches.
  * Once you have a smooth consistency, return it to the slow cooker and add the yogurt, then stir until smooth and creamy.
  * Serve immediately.

### 81: Easy Black Bean and Lentil Soup: Ingredients

  * 1 (14.5 ounce) can diced tomatoes - unsweetened
  * 2 (15 ounce) cans black beans - rinsed and drained
  * 1 medium onion - finely diced
  * 2 medium carrots - finely diced
  * 4 1/2 cups of vegetable broth - low-sodium
  * 1/2 a cup of canned coconut milk
  * 1/4 cup of water
  * 1 cup of dry green lentils
  * 1 teaspoon of chili powder
  * 1 teaspoon of cumin
  * 1/2 teaspoon of black pepper
  * kosher salt, for taste
  * 1/8 teaspoon of crushed, red pepper flakes

* * *

**D irections**

  * In a deep pot over medium-low heat, add water and sauté the diced onion until tender, for around 8 minutes.
  * Add all the remaining ingredients, then stir to combine.
  * Bring soup to a low boil over medium-high heat, and then reduce the heat to a simmer.
  * Cover and cook until the lentils and carrots become tender. Around 30 minutes.

### 82: Moroccan Slow Cooker Stew: Ingredients

  * 1/2 cup lentils - rinsed
  * 1 large sweet potato - peel and cube into 1-inch pieces
  * 3 cups of vegetable broth - low-sodium
  * 1/2 a cup of carrots - sliced
  * 1 cup of kale - washed and roughly chopped
  * 1/2 cup of onions - diced
  * 1 stalk of celery - diced
  * 1 red bell pepper - seeds removed and diced
  * 4 cloves garlic - minced
  * 1 tablespoon of olive oil
  * 1/2 a teaspoon of ground coriander
  * 1/2 a teaspoon of ground cumin
  * 1 teaspoon of curry powder
  * 1/2 a teaspoon of turmeric
  * 1/2 a teaspoon of ground cinnamon
  * 1/2 a teaspoon of paprika

* * *

**D irections**

  * Heat the olive oil in a large Dutch oven, or other suitable type. When hot, add the sweet potato, carrots, onions, celery, pepper, and the garlic.
  * Cook until the onions become softer.
  * Add the coriander, cumin, curry, turmeric, cinnamon, and the paprika to the vegetables.
  * Stir well to coat the vegetables with the spices, and then cook for 2 minutes, or until aromatic.
  * Add the cooked vegetables, the lentils, and the vegetable broth into a slow cooker.
  * Cover and cook on low for 6 hours, or for 4 hours on high.
  * When the time has elapsed, remove 1 cup of stew and place it in a blender.
  * Blend or mash (with a fork) until smooth, and then add back into the slow cooker.
  * Add in the chopped kale. Stir and cook on high for another 10 minutes, or until the kale has wilted.

### 83: White Bean Slow-Cooked Stew: Ingredients

  * 2 (15 ounce) cans of navy beans - rinsed and drained
  * 2 1/2 cups of vegetable broth - low-sodium
  * 1 large carrot - peeled and diced
  * 1/4 cup celery - diced small
  * 1 medium onion - diced small
  * 1 (14 ounce) can of diced tomatoes - unsweetened
  * 3 cups of kale - washed and roughly chopped
  * 4 cloves garlic - minced
  * 1/2 a teaspoon of crushed, red pepper flakes
  * 1 teaspoon of dried rosemary
  * 1 teaspoon of dried thyme
  * 1 teaspoon of dried oregano
  * 1/2 a cup of parmesan cheese - grated

**Directions**

  * Rinse and drain the navy beans.
  * Add all the ingredients into a slow cooker, except for the kale and parmesan. Cover and cook for 2 hours on high, or for 4 hours on low.
  * Once the time has elapsed, add the kale, then cover and cook for another 30 minutes on high, or until the kale has wilted.
  * Divide into serving bowls and top with grated parmesan.

### 84: Slow-Cooked Spicy Vegetable Chili: Ingredients

  * 2 (15 ounce) of black beans, drained
  * 2 (15-ounce) cans of diced tomatoes
  * 1 (15 ounce) can of dark-red kidney beans
  * 1 (4-ounce) can of diced green chilis
  * 1 (6-ounce) can of tomato paste
  * 2 1/2 cups of vegetable broth - low-sodium
  * 2 cups of carrots - thinly sliced
  * 1 medium onion - diced
  * 2 stalks of celery - diced
  * 1 sweet potato - peeled and cut into 1-inch cubes
  * 3 tablespoons of chili powder
  * 1 teaspoon of dried cumin
  * ½ a teaspoon of black pepper
  * kosher salt, for taste
  * 1 cup of corn kernels - fresh or frozen
  * 1/2 cup of fresh cilantro - roughly chopped for garnish

* * *

**D irections**

  * Add into a slow cooker all of the ingredients, apart from the cilantro.
  * Stir and combine. Cover and cook on low for 6 hours.
  * Top with cilantro for garnish.

### 85: Slow-Cooked Meatballs and Potato Soup: Ingredients

**Meatballs**

  * 1 lb. of lean, ground turkey - over 90% lean is required
  * 1/2 a teaspoon of black pepper
  * 1/2 a teaspoon of kosher salt
  * 1/2 a teaspoon of chili powder
  * 1/4 of a teaspoon of crushed, red pepper flakes
  * 1 cup of panko breadcrumbs
  * 1/2 a large onion - diced
  * 1 tablespoon of olive oil

**Soup**

  * 3 large potatoes - washed and cut into thin round slices
  * 3 cups of baby spinach - loosely packed - washed and dried
  * 2 slices of bacon
  * 1 (13.5 ounce) can of coconut milk
  * 1 large carrot - thinly sliced
  * 1/2 large onion - diced
  * 4 cloves garlic - minced
  * 5 cups chicken broth - low-sodium
  * 1/2 a teaspoon of black pepper
  * 1/2 a teaspoon of kosher salt
  * 1 pinch of turmeric
  * 1/2 a teaspoon of crushed, red pepper flakes

**Directions**

  * In a medium mixing bowl, add all the meatball ingredients and form into 1-inch meatballs.
  * In a large skillet over medium heat, add the oil. Add the meatballs and lightly brown them on all sides. Note: the meatballs shouldn't be cooked all the way through. Just lightly browned on the outsides.
  * Add all the soup ingredients in a slow cooker, except the baby spinach and bacon. Stir to combine and then add the browned meatballs.
  * Cover and cook on low for 6 to 8 hours.
  * In a small skillet, cook the bacon until crispy. Cool and crumble into small pieces and then set aside.
  * When the cooking time has elapsed, add the spinach and cook until wilted, for about 10 minutes.
  * Divide into serving bowls and sprinkle with bacon.

### 86: Slow-Cooked Squash and Carrot Soup: Ingredients

  * 4 cups of vegetable broth - low-sodium
  * 2 medium carrots – washed, peeled and chopped small
  * 1 small butternut squash - peeled and chopped small
  * 1 apple - cored, peeled and chopped small
  * 1/2 a cup of coconut milk
  * 1/2 a medium white onion - diced small
  * 4 cloves of garlic - minced
  * 1 inch of fresh ginger - minced
  * kosher salt, for taste
  * 1/2 a teaspoon of turmeric
  * 1/2 a teaspoon of dried thyme
  * 1/4 of a teaspoon of ground cinnamon
  * 2 tablespoons of pure maple syrup

**Directions**

  * In a slow cooker, add all ingredients, apart from the coconut milk and the maple syrup.
  * Cook on low for 8 hours, or on high for 4 hours.
  * In batches, place the soup into a blender (1/2 full) and blend until smooth.
  * Add back into the pan and stir in the coconut milk and maple syrup. Cook until hot.

### 87: Slow Cooker Rice Soup: Ingredients

  * 2 chicken breasts - boneless and skinless - cut into bite-sized pieces
  * 1/2 a medium onion - diced
  * 5 cups of vegetable broth - low-sodium
  * 1 cup of coconut milk
  * 1 cup of brown rice - cooked - jasmine rice is suggested
  * 2 celery stalks - thinly sliced
  * 2 carrots - peeled and sliced
  * 1 cup of red lentils
  * 1 green apple - cored, peeled and diced
  * 1 1/2 tablespoons of garam masala
  * 4 cloves of garlic - minced
  * 1 teaspoon of ground coriander
  * 1 teaspoon of turmeric
  * 1/2 a teaspoon of cayenne pepper
  * 1 bay leaf

**Directions**

  * Add all the ingredients to the slow cooker, except the rice.
  * Cook on low for 5 to 6 hours, or high for 2 to 3 hours.
  * When cooking time has elapsed, remove the bay leaf and add the jasmine rice, then stir to combine and serve when rice is ready.

### 88: Chicken and Mushroom Soup: Ingredients

  * 250 grams of chicken breast – pounded and thinly sliced
  * 2 cups of chicken stock - low-sodium
  * 1 cup of fresh mushrooms - roughly chopped
  * 4 tablespoons of sesame oil
  * 2 tablespoons of sherry
  * 2 tablespoons of fresh parsley - roughly chopped
  * kosher salt and black pepper, to taste

**Directions**

  * Thinly slice the pounded chicken breast.
  * In a medium pot, bring the chicken stock to a boil. Add the chicken and mushroom pieces.
  * As the soup begins to boil again, and as the ingredients float, remove from heat.
  * Add the sesame oil and sherry, then taste for seasoning.
  * Add kosher salt and black pepper, as necessary.
  * Sprinkle with parsley to serve.

### 89: Spicy Ramen Noodle Cups: Ingredients

  * 1 1/2 tablespoons of vegetable bouillon paste - low-sodium
  * 1 1/2 teaspoons of white miso
  * 1 1/2 teaspoons of chili-garlic sauce
  * 2 inches of fresh ginger - grated
  * 1 medium carrot - grated
  * 3/4 of a cup of shiitake mushrooms - sliced
  * 1 handful of baby spinach - washed and dried
  * 3 eggs - free-range, hard-boiled and halved
  * 1 1/2 cups of cooked ramen noodles
  * 3 tablespoons of scallions - sliced
  * 3/4 of a teaspoon of sesame seeds
  * 3 cups of boiling water - one for each jar when making.

* * *

**D irections**

  * Divide all ingredients between three, sealable, 1 1/2-pint jars.
  * Layer the ingredients and then seal the jars. These can remain refrigerated for up to 3 days.
  * To make the noodles, add one cup of boiling water and close the jar.
  * Shake to mix everything together.
  * Remove cap and microwave for 2 or 3 minutes, then let stand for 5 minutes before eating.

### 90: Coconut Curry-Cup with Squash Noodles: Ingredients

  * 3 cups of butternut squash noodles
  * 3 free-range eggs – medium, boiled and peeled
  * 6 tablespoons of coconut milk
  * 6 teaspoons of Thai, red curry paste
  * 3 teaspoons of fish sauce
  * 1 1/2 teaspoons of light brown sugar - can use honey as an alternative
  * 2 1/4 cups of bok choy - thinly sliced
  * 3 tablespoons of coconut chips - lightly toasted and unsweetened
  * 3 lime wedges
  * 3 cups of boiling water - one for each jar when making

* * *

**D irections**

  * Cook noodles for 1 minute less than pack instructions.
  * Divide all ingredients between three, sealable, 1 1/2-pint jars.
  * Layer the ingredients and then seal the jars. These can remain refrigerated for up to 3 days.
  * Remove the egg and squeeze the lime into the jar.
  * To make the noodles, add one cup of boiling water and close the jar.
  * Shake to mix everything together.
  * Remove cap and microwave for 2 or 3 minutes and let stand for 5 minutes before eating.
  * Cut the egg in two, and then add back into the jar before eating.

### 91: Shrimp-Cup Noodle with Kimchi: Ingredients

  * 3 tablespoons of vegetable bouillon paste - low-sodium
  * 3 teaspoons of gochujang - divided into 3
  * 1 1/2 cups of chopped cabbage - divided into 3
  * 1 1/2 cups of sliced mushrooms - divided into 3
  * 3/4 of a cup of chopped kimchi - divided into 3
  * 9 ounces of cooked shrimp - divided into 3
  * 1 1/2 cups of cooked rice noodles - undercooked by 1 minute
  * 1 sliced radish - divided into 3
  * 2 teaspoons of cilantro - chopped and divided into 3
  * 3 slices of lime - one for each jar
  * 3 cups of boiling water - one for each jar when making

* * *

**D irections**

  * Cook rice noodles for 1 minute less than pack instructions.
  * Divide all ingredients between three, sealable, 1 1/2-pint jars.
  * Layer the ingredients and then seal the jars. These can remain refrigerated for up to 3 days.
  * To make the noodles, remove the lime and squeeze the juice into the jar. Add one cup of boiling water and close the jar.
  * Shake to mix everything together.
  * Remove cap and microwave for 2 or 3 minutes and let stand for 5 minutes before eating.

### 92: Sichuan Tofu-Cup Noodle: Ingredients

  * 3 cups cabbage - shredded
  * 9 ounces of firm tofu - cut into chunks
  * 1 1/2 cups of (brown rice) ramen noodles - undercooked by 1 minute
  * 6 teaspoons of Sichuan chili-bean sauce
  * 6 teaspoons of tahini
  * 1 1/2 tablespoons of vegetable bouillon paste - low-sodium
  * 1 1/2 teaspoons of Chinese rice wine
  * 1 1/2 teaspoons of light brown sugar - can use honey as an alternative
  * 3/4 of a teaspoon of black vinegar - balsamic or sherry can be used as an alternative
  * 3/4 of a teaspoon of Sichuan peppercorns - coarsely ground
  * 1 1/2 teaspoons of toasted sesame seeds

* * *

**D irections**

  * Cook noodles for 1 minute less than pack instructions.
  * Cut tofu into 1/2-inch cubes.
  * Divide all ingredients between three, sealable, 1 1/2-pint jars.
  * Layer the ingredients and then seal the jars. These can remain refrigerated for up to 3 days.
  * To make the noodles, add one cup of boiling water and close the jar.
  * Shake to mix everything together.
  * Remove cap and microwave for 2 or 3 minutes and let stand for 5 minutes before eating.

### 93: Cheesy Cauliflower Soup: Ingredients

  * 2-3 tablespoons of butter - can use bacon grease
  * 6 cups of chicken broth - low-sodium
  * 1 head of cauliflower - cut into florets
  * 1 medium yellow onion - thinly sliced
  * 1 cup of cheddar cheese - grated

* * *

**D irections**

  * In a large Dutch oven over low heat, melt the butter or bacon grease.
  * Add the sliced onions and cook for about 20 minutes, stirring occasionally.
  * When the onions are golden brown, add the chicken broth and the cauliflower.
  * Simmer for 10 minutes, or until the cauliflower becomes tender.
  * Once cooked, puree with an immersion blender. Can be blended in a regular blender until you reach the desired consistency.
  * Add the grated cheese and stir until melted.
  * Serve immediately or reheat if made in advance.

### 94: Bean & Italian Sausage Soup: Ingredients

  * 1 lb. of ground, spicy, Italian sausage
  * 2 (15 ounce) cans of canelli beans - rinsed and drained
  * 1 (16 ounce) pack of coleslaw mix
  * 1 (24 ounce) jar of garlic and herb spaghetti sauce
  * 3 cups of water

**Directions**

  * In a large Dutch oven over low heat, cook the sausage until no pink runs from the meat.
  * Add the remaining ingredients.
  * Bring to a low boil. Reduce heat and simmer for 20 minutes, or until the flavors have combined well.

### 95: Fast Beef & Barley Soup: Ingredients

  * 3 cups of beef broth - low-sodium
  * 2 cups of frozen mixed vegetables
  * 1/4 of a cup of barley - quick cook
  * 1 teaspoon of ground mustard - can use wholegrain mustard

* * *

**D irections**

  * In a large Dutch oven, add all the ingredients. Heat over medium heat.
  * Bring to a low boil and then reduce heat. Simmer uncovered until barley is tender. Around 15-20 minutes should suffice.
  * Serve hot.

### 96: Spicy Corn Soup with Pumpkin: Ingredients

  * 2 (15 ounce) cans of chicken broth - low-sodium
  * 1 (15 ounce) can of black beans - rinsed and drained
  * 1 (15 ounce) can of solid-pack pumpkin
  * 1 1/2 cups of corn - frozen or fresh
  * 1 (10 ounce) can of diced tomatoes and green chilis
  * 1/4 teaspoon of black pepper

* * *

**D irections**

  * In a large Dutch oven, add and mix all ingredients.
  * Bring to a low boil. Reduce heat and simmer for 10-15 minutes uncovered, or until the soup slightly thickens. Do this, stirring occasionally.

### 97: Chicken Pesto Soup: Ingredients:

  * 4 cups of chicken broth - low-sodium
  * 2 (15 ounce) cans of canelli beans - rinsed and drained
  * 3 handfuls of fresh spinach - torn
  * 2 cups of shredded, cooked chicken
  * 1/3 of a cup of pesto

**Directions**

  * In a large Dutch oven, add and mix all ingredients.
  * Bring to a low boil. Reduce heat and simmer for 10-15 minutes uncovered, or until the soup slightly thickens. Stir intermittently.
  * Stir in the pesto. Continue to simmer for another 2 minutes.

### 98: Italian Egg-Drop Soup: Ingredients

  * 4 cups of chicken broth - low-sodium
  * 2 cups of baby spinach - torn, washed and drained
  * 4 large eggs - free-range
  * parmesan cheese, to taste - grated
  * kosher salt and black pepper, to taste

**Directions**

  * Crack the eggs in a medium mixing bowl and whisk until well combined.
  * Over medium-low heat, simmer the stock.
  * Slowly add the eggs and mix. Cook for 1-2 minutes.
  * Add the spinach and stir until the spinach starts wilting.
  * Cover with grated parmesan cheese.

## 11

# Mains

### 99: Savory Citrus Slow-Cooked Chicken

**I ngredients**

  * 4-6 chicken thighs or breasts - skin on
  * 12 ounces of beer - light
  * 2 tablespoons of honey Dijon mustard - can use wholegrain
  * 2 teaspoons of herbs - your choice of mixed
  * 1 teaspoon of kosher salt
  * 1 large orange - ends trimmed and cut into 4-6 slices

**Directions**

  * Pour the beer into slow cooker and whisk in the mustard.
  * Add chicken to slow cooker.
  * Add the herbs and salt, sprinkling over the chicken.
  * Cover each piece of chicken with an orange slice.
  * Cook for 6 to 8 hours on low, or 3 to 4 hours on high.

**100: Slow-Cooked Pepper Chicken with Lemon & Asparagus**

**Ingredients**

  * 1 1/2 pounds of chicken thighs - boneless and skinless
  * 1 pound of asparagus - trimmed
  * 2 tablespoons of extra-virgin olive oil
  * 1 medium lemon - sliced
  * 1/2 a teaspoon of lemon pepper seasoning
  * 1/4 of a teaspoon of kosher salt
  * 1/4 of a teaspoon of thyme

**Directions**

  * Add chicken to the slow cooker.
  * Drizzle over 1 tablespoon of olive oil.
  * Sprinkle the chicken with thyme and half of the salt.
  * Place lemon slices on the chicken.
  * Carefully cover with asparagus.
  * Drizzle with another 1 teaspoon of olive oil.
  * Sprinkle with the lemon pepper seasoning, and another pinch of salt, to taste.

## 12

# Salads

Salads can be way much more than simple leaves and veggies. Some can contain up to 60 grams of protein in one meal. Built around salmon, beef, chicken, and shrimp. And containing a lot fewer calories and carbs than a regular sandwich, there's no need to worry that you can't dish yourself up a second helping.

### 101: Greek Chicken Salad with Olives

**Ingredients**

  * 1 medium lettuce - any variant
  * 200 grams of grilled chicken breast - skinless and boneless
  * 1 large red bell pepper - seeds removed and sliced
  * 1 large green bell pepper - seeds removed and sliced
  * 1 medium cucumber - julienned
  * 2 stalks of celery - sliced into bite-sized pieces
  * 1 small handful of olives - pitted
  * 2 tablespoons of bottled Greek dressing - reduced-fat
  * 1/4 of a cup of feta cheese - crumbled

**Directions**

  * Grill the chicken under a broiler until golden brown. Remove and slice when cooled.
  * Into a large mixing bowl, tear the lettuce leaves and add the sliced chicken, peppers, cucumber, celery, and olives.
  * When ready to serve, drizzle with Greek dressing and toss using clean hands or two salad forks.
  * Top with feta.

### 102: Spinach Cobb Salad

**Ingredients**

  * 5 cups of chopped baby spinach - stalks removed
  * 200 grams of lean turkey breast - skinless and boneless
  * 2 slices of bacon
  * 2 tablespoons of blue cheese - crumbled
  * 2 hard-boiled egg whites - chopped
  * 1 medium tomato - seeds removed and diced
  * 6 black olives - pitted and chopped
  * 2 tablespoons of blue cheese dressing - reduced-fat

**Directions**

  * Fry bacon in a small skillet until very crispy. Remove and cool, then crumble.
  * Grill the turkey breast under a broiler until golden brown and cooked through.
  * In a large mixing bowl, add the spinach leaves, tomato, olives, egg whites, and the cheese.
  * Drizzle with blue cheese dressing and toss with clean hands or two salad forks, and sprinkle with crispy bacon bits.

**103:** **Thai Shrimp Salad**

* * *

**I ngredients **

* * *

  * 200 grams of medium-sized shrimp
  * 3 cups of cabbage - thinly sliced
  * 1 cup of red cabbage - thinly sliced
  * 2 spring onions - use green and white parts - finely chopped
  * 1/2 a cup of bean sprouts
  * 3 tablespoons of Thai or peanut dressing - reduced-fat
  * 2 tablespoons of peanuts - dry-roasted
  * olive oil, for cooking

**D irections**

  * In a medium skillet over medium heat, add a little oil. Heat and then add the shrimp. Cook for a few minutes and toss until cooked through and turned pink. Remove and let cool.
  * In a large mixing bowl, add the cooked shrimp, sliced cabbages, onions, and the bean sprouts.
  * Before serving, drizzle with dressing of choice and toss with clean hands or two salad forks.
  * Sprinkle with peanuts.

### 104: Mexican-Styled Salad with Kale

**Ingredients**

  * 200 grams of lean ground beef - grass fed
  * 3 cups of kale leaves - thinly sliced
  * 1/4 of a cup of canned black beans - rinsed and drained (no added salt)
  * 1/4 of a cup of fresh or canned corn - rinsed and drained
  * 1/2 a large green bell pepper - cored and seeded - cut into slices
  * 125 grams of cheddar cheese - grated
  * 1/2 a small avocado - halved, peeled and sliced
  * 1 tablespoon of salt-free Mexican or Southwest seasoning, or to taste
  * 1/3 of a cup of fresh salsa - drained
  * 2 tablespoons of ranch salad dressing - reduced-fat
  * 6 tortilla chips - baked and crumbled roughly

**Directions**

  * In a small bowl, mix the seasoning with the beef.
  * In a small skillet over medium heat, add the beef and fry until browned.
  * In a separate, medium mixing bowl, add the cooked beef, kale, black beans, corn, and the peppers.
  * Before serving, drizzle with dressing and toss with clean hands or two salad forks.
  * Serve with salsa and avocado slices, and top with the crumbled tortilla chips and grated cheese.

### 105: Italian Grilled Salmon Salad: Ingredients

  * 250 grams of salmon
  * 6 sun-dried tomatoes - sliced after hydrating
  * 4 cups of arugula
  * 1 cup of asparagus - canned or jarred
  * 125 grams of mozzarella cheese - torn into bite-sized pieces
  * 1 medium red pepper - seeds removed and sliced into strips (can roast if preferred)
  * 2 tablespoons of Italian (or roasted) red pepper dressing - reduced-fat

**Directions**

  * In a small skillet over medium heat, add a little oil and place the fish on its side. Cook for a few minutes and turn once. Cook until it's cooked all the way through.
  * Rehydrate the sun-dried tomatoes. Add to a small pot of boiling water. Boil for around 5 to 6 minutes. Drain and run under cold water. Once cooled, slice into small pieces.
  * In a medium mixing bowl, add the asparagus, arugula, and the red pepper.
  * Add the sliced sun-dried tomatoes.
  * Before serving, drizzle with dressing and toss with clean hands or two salad forks.
  * Divide to serving plates and top with the cooked salmon

### 106: Gorgeous Quinoa Salad

**Ingredients**

  * 1 cup of quinoa - cooked as per packet instructions
  * 1 large red bell pepper - seeds removed and sliced
  * 1 cup of fresh cilantro
  * 1 tablespoon of olive oil
  * 1/2 a teaspoon of garlic powder
  * kosher salt and black pepper, to taste
  * 1 cup of edamame - frozen
  * 1 lime - for juice - optional

**Directions**

  * Add 1 cup of dry quinoa to 2 cups of boiling water and cook for 2 minutes.
  * Reduce heat to a simmer and cover. Cook for a further 15 minutes. Fluff with a fork, once cooked.
  * In a small pot, boil the frozen edamame for around 5 minutes, or until fully cooked.
  * In a large mixing bowl, add all the ingredients. Drizzle with olive oil and garlic powder. Season with salt and pepper. Toss to coat and taste.
  * Drizzle with lime juice for a citrusy blast when serving.

### 107: Beef Thai Style Salad

**Ingredients**

  * 200 grams of lean beef steak - grass fed
  * 3 cups of cabbage - finely sliced
  * 1 cup of red cabbage - finely sliced
  * 2 spring onions - thinly sliced
  * 1/2 a cup of mung bean sprouts
  * 2 inches of fresh ginger - cut into thin strips
  * sesame oil, for drizzling
  * 1 lime, for juice

**Directions**

  * In a small skillet over medium heat, add a little sesame oil then add the ginger strips and the steak. Fry gently to your desired liking. Turn once while cooking. Remove and cool, then slice into mouth-sized strips.
  * In a medium mixing bowl, add the cabbages, bean sprouts and onions.
  * Before serving, add the beef and the ginger strips from the skillet. Drizzle with sesame oil and toss with clean hands or two salad forks.
  * Drizzle with lime juice when serving. Optional.

### 108: Bacon Salad with Rocket & Spinach: Ingredients

  * 3 cups of baby spinach leaves - washed and dried
  * 1 1/2 cups of rocket - washed and dried
  * 1 medium red onion - thinly sliced
  * 1/4 of a cup of blue cheese - crumbled
  * 4 pieces of bacon
  * 2 tablespoons of salad dressing - reduced-fat - any variety
  * salad dressing - your choice

**Directions**

  * Heat a skillet over medium heat, add bacon and cook until very crispy.
  * Split spinach and rocket onto serving plates.
  * Lay the thinly sliced onion across the top.
  * Top with crispy bacon and crumbled blue cheese.
  * Drizzle with a salad dressing of your choice.

### 109: Avocado Salad with Bacon Bits: Ingredients

  * 1 medium lettuce - any variety
  * 1/2 a bunch of watercress
  * 4 slices of bacon
  * 2 medium avocados - peeled, pitted and cubed
  * 2 small onions - finely chopped
  * 1/2 a cup of sour cream
  * 1 tablespoon of fresh lemon juice
  * kosher salt, for taste

**Directions**

  * Heat a small skillet over medium heat.
  * Add bacon and cook until crispy. Set aside, cool and crumble
  * In a medium mixing bowl, add avocados, crispy bacon bits, sour cream, onions, and lemon juice. Gently combine.
  * Taste and adjust with salt.
  * Place salad leaves on plates. Spoon servings of the avocado mixture on each.

### 110: Pan Fried Chicken & Avocado Salad: Ingredients

  * 200 grams of chicken breast - skinless and boneless - sliced into strips
  * 1 medium lettuce - any variety
  * 1/2 a bunch of watercress
  * 2 slices of bacon
  * 2 medium avocados - peeled, pitted and sliced
  * 2 small red onions - finely chopped
  * 1/2 a cup of sour cream
  * 1 tablespoon of fresh lemon juice
  * kosher salt and black pepper, for taste

* * *

**D irections**

  * Heat a small skillet over medium heat.
  * Add bacon and cook until crispy. Set aside, then cool and crumble.
  * In the same skillet, add the chicken breast slices and cook until browned on each side.
  * In a small mixing bowl, add the crispy bacon bits, sour cream, onions, and lemon juice. Gently combine.
  * Taste and adjust with salt and pepper.
  * Place salad leaves on plates. Add chicken strips and then top with a spoon of the sour cream mixture.
  * Serve with sliced avocado.

### 111: Avocado & Pineapple Cuban Salad

**Ingredients**

  * 1 medium red onion - sliced thin and separated into individual rings
  * 2 medium avocados - stone removed, peeled and sliced
  * 1 medium pineapple - cored, peeled and sliced
  * 3 tablespoons of extra-virgin olive oil
  * 1/2 of a lime - for juice
  * kosher salt and black pepper, to taste

**Directions**

  * Add iced water to a small bowl, soak the onion rings for 15 minutes.
  * Peel and half the avocado and then cut into slices.
  * Peel the pineapple. Cut lengthwise in two and then cut into quarters. Remove the core and slice crosswise.
  * In a small mixing bowl, add the olive oil and lime juice. Combine well.
  * Remove the onions from the water and pat dry.
  * Top the avocado slices with pineapple slices and some onion rings.
  * Repeat the process and build layers using all of the fruits.
  * Sprinkle with salt and black pepper (optional) and drizzle with the olive oil and lime dressing.

### 112: BLT Avocado Wraps: Ingredients

  * 3 large lettuce leaves - any variety
  * 3 tablespoons of mayonnaise - low-fat
  * 6 strips of lean bacon - cooked to liking
  * 1/2 a large tomato - thinly sliced
  * 1/2 an avocado - peeled and seed removed - thinly sliced into 3
  * kosher salt and black pepper, to taste

**Directions**

  * Heat a small skillet over medium heat. Add bacon and cook until your desired liking.
  * Wash and dry the lettuce leaves and press down to flatten slightly.
  * Spread 1 tablespoon of the mayonnaise onto each leaf.
  * Season with kosher salt and black pepper.
  * Add 2 slices of cooked bacon onto each lettuce leaf.
  * Divide avocado slices and place on each leaf along with the tomato slices.
  * Wrap tight and eat immediately.

### 113: Chicken, Bacon and Egg Salad: Ingredients

  * 1 large egg - free-range - hard-boiled
  * 200 grams of chicken breast - boneless and skinless - sliced
  * 1 cup of spinach - washed and dried
  * 2 strips of bacon
  * 1/2 a medium avocado - peeled and diced
  * 1 tablespoon of olive oil
  * 1/2 a teaspoon of white vinegar
  * kosher salt and black pepper, to taste

**Directions**

  * Boil the egg for 10 minutes and then cool in cold water. Peel and chop.
  * Heat a medium skillet over medium-high heat. Add chicken and cook for 3 minutes until starting to brown.
  * Move chicken to the side and add the bacon pieces. Cook until bacon is the desired crispiness.
  * In a medium mixing bowl, rip the spinach leaves and add in the bacon pieces, the chicken, and then the chopped egg.
  * Add the diced avocado and then drizzle with vinegar and olive oil. Add salt and pepper to taste.
  * Toss with clean hands or two salad forks to coat all spinach leaves and the rest of the ingredients.

### 114: Avocado Salad with Tuna

**Ingredients**

  * 1 (4 ounce) can of tuna in brine - drained
  * 1 large egg - free-range - hard-boiled
  * 1/2 a stalk of celery - diced
  * 1/2 a medium avocado - peeled and diced
  * 2 tablespoons of mayonnaise - low-fat
  * 1 teaspoon of wholegrain mustard
  * 1 teaspoon of fresh lemon juice
  * kosher salt and black pepper, to taste

**Directions**

  * In a medium mixing bowl, add the canned tuna, the celery and the avocado.
  * Add the mayonnaise, wholegrain mustard and lemon juice.
  * Taste and season with salt and pepper.
  * Add the chopped egg to the tuna salad mix.

### 115: Meat-Free Lettuce Wraps

**Ingredients**

  * 1 cup of tempeh
  * 1 medium lettuce - any variant
  * 1 large red bell pepper - seeds removed and sliced
  * 1/2 a medium onion - sliced thinly
  * 2 garlic cloves - chopped or minced
  * 1 tablespoon of olive oil
  * 1 tablespoon of light soy sauce - low-sodium
  * 1 teaspoon of ginger - powdered
  * 1 teaspoon of onion powder
  * kosher salt and black pepper, to taste

**Directions**

  * Heat a medium skillet over medium heat. Add the oil and the garlic.
  * Add the onion, tempeh and bell peppers, then sauté for around 3 minutes, or until fragrant.
  * Add the low-sodium soy sauce and the spices and cook for a further 2 minutes. Season with kosher salt and black pepper.
  * Spoon mixture onto flattened lettuce leaves.

### 116: Stacked Portobello Mushrooms

**Ingredients**

  * 2 pieces of whole, Portobello mushroom caps
  * 1 cup of quinoa - cooked
  * 1/2 a cup of tempeh
  * 1/2 a cup of onion - finely chopped
  * 1 cup of spinach - washed and dried
  * 1 large tomato - diced
  * 2 ounces of mozzarella cheese - torn into bite-sized pieces
  * 1/2 a tablespoon of garlic powder
  * 1/2 a tablespoon of onion powder
  * 1/2 a tablespoon of paprika
  * 1/2 a tablespoon of cumin
  * 1/2 a tablespoon of olive oil

**Directions**

  * Turn broiler onto high and preheat.
  * In a sauté pan, add the olive oil over medium heat.
  * Add onion and tempeh and sauté for 2-3 minutes, or until the onions begin softening.
  * Add the cooked quinoa, spinach, and all the spices. Taste and season with salt and pepper. Sauté for a few more minutes.
  * Place the Portobello mushrooms on a baking sheet and brush them lightly with the olive oil.
  * Load the mushroom caps with the quinoa/spinach mixture, the sliced tomato, and the mozzarella cheese.
  * Broil for 5 minutes, or until the cheese melts.

### 117: Mexican Protein Bowl

**Ingredients**

  * 1/2 a cup of brown rice - cooked as per packet instructions
  * 1/3 of a cup of black beans - rinsed and drained
  * 1/4 of a cup of fresh salsa - drained
  * 1/2 a medium avocado - pitted and peeled - cut into slices

**Optional**

  * 1 teaspoon of hot sauce
  * 2 tablespoons of Greek yogurt

**Directions**

  * Add all the ingredients directly into a serving bowl.
  * Top with the optional sauce or yogurt (a low salt and low sugar option is best).

### 118: Tofu Bento

**Ingredients**

  * 1 block of tofu - firm
  * 1 cup of broccoli - florets
  * 1 medium red bell pepper - seeds removed and sliced
  * 1/4 of a cup of green onion, chopped roughly
  * 2 cups of brown rice
  * 2 tablespoons of light soy sauce - low-sodium
  * 1 teaspoon of ginger - powdered
  * 1 teaspoon of garlic powder
  * 1 teaspoon of onion powder
  * 1 teaspoon of chili powder
  * 1 teaspoon of sriracha

**Directions**

  * Remove tofu from its package and press with paper towels to remove any excess moisture.
  * Chop the tofu into cubes and then place into a large Ziploc bag, along with all the spices and soy sauce.
  * In a medium sauté pan on medium heat, add the olive oil.
  * Add the broccoli florets and the bell pepper slices, then cook and stir until lightly softened.
  * Heat another skillet to medium heat and add the tofu.
  * Cook for around 5 minutes, stirring occasionally until all sides begin to brown.
  * In a serving bowl, add the brown rice and top with the veggies, green onions, and the tofu.

### 119: Lentil-Marinara Spaghetti Squash: Ingredients

  * 1 medium summer squash
  * 2 cups of canned tomatoes - unsweetened - stewed
  * 1 cup of dried lentils
  * 1 tablespoon of olive oil
  * 1 cup of broccoli florets
  * 1/2 a medium onion - finely chopped
  * 1 medium red bell pepper - seeds removed and sliced
  * 2 garlic cloves - minced
  * 1 tablespoon of dry Italian seasoning
  * kosher salt and black pepper, to taste

**Directions**

  * Preheat oven to 400 degrees F.
  * Pierce the squash with a fork or knife a few times.
  * Place in the oven and bake for 60 minutes, or until the outside has softened.
  * In a large pot, heat over medium heat and add the olive oil and garlic.
  * Add the lentils, tomatoes, veggies, and spices.
  * Bring to a low boil and then reduce heat to a simmer. Cook for another 15 minutes.
  * While the sauce is simmering, scrape the spaghetti squash onto a plate with a fork.
  * Pour over one cup of lentil marinara sauce.
  * Serve immediately.

### 120: Halloumi Salad with Figs

**Ingredients**

  * 2 large handfuls of mixed salad leaves
  * 4 fresh figs - halved
  * 1 tablespoon of fig preserve
  * 1 tablespoon of balsamic vinegar
  * 1 tablespoon of extra-virgin olive oil
  * 1 tablespoon of warm water
  * 1/2 a tablespoon of lemon juice
  * 4 (thick) slices of halloumi
  * 2 tablespoons of pistachio nuts, roughly chopped

**Directions**

  * In a small mixing bowl, add the fig preserve, olive oil, balsamic vinegar, water, and lemon juice. Mix well. You can also place items in a sealed jar and shake.
  * In a medium skillet over medium heat, cook the halloumi for a few minutes on each side, or until browned.
  * Into serving bowls, add half of the salad leaves and top with the cooked halloumi, fresh fig pieces and the chopped pistachios.
  * Drizzle with the balsamic fig dressing before serving.

## 13

# Anabolic Deserts

Inspirational desserts are one of those things you can eat at any time of the day. They really aren't restricted to after dinner, either, so you can whip them up and get stuck in for some protein-packed, purposeful munching.

### 121: Easy & Basic Protein Pancakes: Ingredients

  * 1/4 of a cup of raw oats
  * 1/4 of a cup of cottage cheese
  * 1/2 a scoop of protein powder - plain or vanilla
  * 1/2 a cup of egg whites - free-range
  * coconut oil - for cooking
  * 1 tablespoon of peanut butter, or to taste
  * 1/4 of a cup of almonds – chopped finely

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Pour a spoonful of batter onto a hot griddle.
  * Flip the pancake when the edges start browning.
  * Best served with a tablespoon of peanut butter and topped with finely-chopped almonds.

### 122: Tasty Two-Ingredient Pancakes: Ingredients

  * 1 whole egg - free-range
  * 2 egg whites - free-range
  * 1 small (ripe) banana
  * coconut oil - for cooking

**Directions**

  * In a small bowl, mash the banana and add the eggs.
  * Mix until you have a thick batter (homogenized).
  * Heat a greased griddle over medium heat.
  * Pour a 2 1/2-inch puddle of batter.
  * Carefully flip the pancake when the edges start to brown.

### 123: Best-Ever Blueberry Pancakes: Ingredients

  * 1 scoop of protein powder - plain or vanilla
  * 3 egg whites - free-range
  * 1/2 a cup of oatmeal (uncooked)
  * 1/2 a medium banana - smashed
  * 1/2 a cup of blueberries
  * 2 teaspoons of baking powder
  * coconut oil - for cooking

**Directions**

  * Place the uncooked oatmeal into a blender. Blend until a flour forms.
  * Add the eggs, banana, protein powder, and baking powder to the blender, and pulse until smooth.
  * Add blueberries to the batter and combine.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook covered for 45 seconds to 1 minute on the first side, then flip the pancake and cook for about 30-45 seconds on the second side.

### 124: Almond-Butter Protein Pancakes: Ingredients

  * 1 scoop of protein powder - plain or vanilla
  * 3 egg whites - free-range
  * 1/4 of a cup of water
  * 1 tablespoon of almond butter
  * 2 tablespoons of syrup - can use honey
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Add a little water if the batter is too thick.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown. Now flip the pancake and cook for about 30-45 seconds on the second side.

### 125: Protein Power Pancakes: Ingredients

  * 1/4 of a cup of rolled oats
  * 1/4 of a cup of almond milk
  * 1/4 of a cup of protein powder - plain or vanilla
  * 1/2 a cup of liquid egg whites
  * 1/8 of a cup of pea protein powder - vanilla
  * 1/4 of a cup of flaked coconut
  * 1/2 a teaspoon of baking soda
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, flip the pancake, and cook for about 30-45 seconds on the second side.

### 126: Banana & Coconut Pancakes: Ingredients

  * 1/4 of a cup of unsweetened coconut flakes
  * 2 scoops of protein powder - plain or vanilla
  * 6 whole eggs - free-range
  * 2 egg whites - free-range
  * 1 tablespoon of coconut oil
  * 1 whole banana - ripe
  * cinnamon - to taste
  * maple syrup - to taste - can use honey as an alternative option
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Melt the coconut oil in the microwave and add to your batter.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 127: Berries & Cream Protein Pancakes: Ingredients

  * 3/4 of a scoop of protein powder - strawberry flavor
  * 4 egg whites - free-range
  * 1/4 of a cup of fresh blueberries
  * 1/3 of a cup of rolled oats
  * 1 tablespoon of almond milk - unsweetened
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 128: Peanut Butter Chocolate Pancakes: Ingredients

  * 1/2 a scoop of chocolate peanut butter
  * 1 cup of liquid egg whites
  * 2 tablespoons of raw coconut flour
  * 1 tablespoon of powdered peanut butter
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 129: Spiced-Pumpkin Protein Pancakes: Instructions

  * 1 scoop of protein powder - plain or vanilla
  * 1/3 of a cup of old-fashioned oats
  * 1/4 of a cup of pumpkin - can use canned for convenience
  * 3 egg whites - free-range
  * 1/2 a teaspoon of cinnamon
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 130: Cinnamon & Oat Pancakes: Ingredients

  * 2 scoops of protein powder - plain or vanilla
  * 2 egg whites - free-range
  * 1/4 of a cup of coconut milk - unsweetened
  * 1 teaspoon of cinnamon
  * 1 cup of rolled oats
  * 1 teaspoon of baking powder
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 131: Chocolate Breakfast Pancake

  * 1/2 a cup of oatmeal
  * 1/2 a scoop of protein powder - chocolate flavor
  * 1/2 a cup of liquid egg whites
  * 1 packet of powdered sweetener - can use honey
  * 2 tablespoons of almond milk - unsweetened

**Directions**

  * Add all ingredients together in a small mixing bowl. Mix well.
  * Cook in the microwave until all the liquid is absorbed by the oats. Should be around 1-2 minutes, depending on microwave power.
  * Top with natural peanut butter or maple syrup.

### 132: Scot-Oatmeal Pancakes: Ingredients

  * 1 cup of raw oats
  * 1 scoop of protein powder - plain or vanilla
  * 3 egg whites - free-range
  * 1/4 of a cup of water
  * 1 1/2 teaspoons of cinnamon
  * 2 packets of powdered sweetener
  * 1 1/2 teaspoons of baking powder
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 133: Red Velvet Pancakes: Ingredients

  * 1/3 of a cup of almond flour (or gluten-free flour)
  * 1 scoop of protein powder - plain or vanilla
  * 1/4 of a cup egg whites - free-range
  * 1/2 a teaspoon of baking powder
  * 1/2 a cup of beet juice
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 134: Vanilla Caramel Crepes: Ingredients

  * 2 egg whites - free-range
  * 1 cup of almond milk - unsweetened
  * 2/3 of a cup of ground oats
  * 1 pinch of kosher salt
  * 1 1/2 teaspoons of coconut oil
  * 2 scoops of protein powder - vanilla flavor
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.
  * Top with sliced banana and chocolate peanut spread (optional).

### 135: Cottage Cheese Pancakes: Ingredients

  * 2 cups of rolled oats
  * 12 large egg whites - or 6 whole eggs - free-range
  * 2 cups of cottage cheese - low-fat
  * 2 teaspoons of cinnamon
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.
  * Top with sliced banana and chocolate peanut spread (optional).

### 136: Spiced-Sweet Potato Pancakes: Ingredients

  * 1/2 a cup of mashed sweet potato
  * 2 large eggs - free-range
  * 1/2 a teaspoon of ground cinnamon
  * 1/4 of a teaspoon of ground ginger
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for around 2 minutes or until the edges brown, then flip the pancake and cook the second side until browned and cooked right through.

### 137: Banana Fluff Pancakes: Ingredients

  * 2 scoops of protein powder - vanilla flavor
  * 2 large eggs - free-range
  * 1 large banana - very ripe
  * 1/8 of a teaspoon of cinnamon
  * 1/4 of a teaspoon of baking powder
  * 1/4 of a teaspoon of kosher salt
  * coconut oil - for cooking

**Directions**

  * In a medium mixing bowl, add the egg whites and beat until soft peaks form. Around 2 minutes should suffice.
  * In a second mixing bowl, add the remaining ingredients to the egg yolks and beat until smooth.
  * Fold 1/3 of the egg whites into the banana and egg yolk mixture, until combined. Repeat (bit by bit) until all egg whites have been incorporated well.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for 45 seconds or until the edges brown, then flip the pancake and cook for about 30-45 seconds on the second side.

### 138: X3 Almond Flour Pancake: Ingredients:

  * 1 1/2 cups of blanched almond flour
  * 3 large eggs - free-range
  * 1 medium banana - ripe
  * 1 teaspoon of baking powder
  * coconut oil - for cooking
  * berries and/or almond butter for topping (optional)

**Directions:**

  * Add all the ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for around 2 minutes or until the edges brown, then flip the pancake and cook the second side until browned and cooked right through.

### 139: Spinach Protein Waffles: Ingredients

  * 1 large egg - free-range
  * 1/3 of a cup of Greek yogurt - plain and non-fat
  * 1 handful of spinach - washed and dried
  * 1/3 of a cup of rolled oats
  * 1/2 a packet of powdered sweetener
  * coconut oil - for cooking

**Directions**

  * Add all the ingredients into a blender, and blend until a thick, smooth batter forms.
  * Plug in and heat up a waffle iron.
  * Pour all the batter into the heated waffle iron and close.
  * Cook for around 5 minutes, or until no longer steaming. Waffle should be lightly golden brown.

### 140: Peanut Butter 3-Ingredient Pancakes: Ingredients

  * 1 medium banana - ripe
  * 2 large eggs - free-range
  * 2 tablespoons of peanut flour
  * coconut oil - for cooking

**Sauce**

  * 1 tablespoon of peanut flour - for the sauce
  * 1 1/2 tablespoons of almond milk - for the sauce

**Directions**

  * Add the first 3 ingredients into a blender and blend until a thick, smooth batter forms.
  * Heat a skillet over medium-high heat, add coconut oil, and then spoon out about 2 tablespoons of batter.
  * Cook for around 2 minutes or until the edges brown, then flip the pancake and cook the second side until browned and cooked right through.
  * Add the peanut flour with the 1 1/2 tablespoons of almond milk and mix to a thick consistency. Pour over cooked pancakes.

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That's all of the amazing recipes... I hope you absolutely love them all. They are geared up for their stimulation constituents, and also jam-packed full of flavor! Enjoy!

# Afterword

It's totally true, what you put inside of your body is very important. Actually, your success in bodybuilding, sports, or just your health in general is paramount, with regard to diet. And it really depends on what you eat and how strategically you eat. When you do this, you can enhance your results wisely.

When you have the tools that are needed in the kitchen, including with the right anabolic recipes, then it truly is possible for you to achieve an amazingly-muscular, healthful, and energy-filled body. One that builds up with you and your planned workout regime. If you eat according to your body type, and also eat the meals that ensure your requirements are met, then you are already halfway to making your goals a viable reality. And I have great faith in you! You can do this!

I've truly loved making this title for you. I wish you every success in the future, and all the luck in the whole wide universe!

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God bless, always, _Vince._

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P.S. Happy cooking!
