dirtwarrior
04-26-2012, 07:37 PM
Section I: Introduction
INTRODUCTION
The Muscle Cook’s
Top 10 Most
Anabolicious
Recipes
Compliments of Dave Ruel
www.AnabolicCooking.com
©2011 and beyond. All Rights Reserved.
Want more info about
Anabolic Cooking?
Click Here
Anabolic Cooking ©2011 Dave Ruel | 2
----------------------- Page 3-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
RECIPES
THE MUSClE COOk’S PERfECT 10
Dave’s Anabolic Blueberry Oatmeal........................................... .......... 4
Apple & Cinnamon HP Muffins .................................................. .......... 5
Dave’s Famous Turkey Meatloaf.......................................... ................ 6
Baked Crispy Chicken Nuggets .................................................. ......... 7
The MuscleCook’s Chili .................................................. ..................... 8
Beef & Broccoli Stir Fry .................................................. ...................... 9
Classic Tuna Melt Patties .................................................. ................ 10
High Protein Fudge Bars .................................................. .................. 11
Lemon Cheesecake .................................................. ......................... 12
Banana Bread Shake .................................................. ....................... 13
Anabolic Cooking ©2011 Dave Ruel | 3
----------------------- Page 4-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
DAVE’S ANABOlIC
BlUEBERRY OATMEAl
Makes 1 serving
IngReDIenTs
• ¾ cup oatmeal
• 8 egg whites
• ½ scoop chocolate protein powder
• 2 tsp pure cocoa powder
• ½ tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• ¼ cup water
DIReCTIons
1. In a big bowl, mix all the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started (so the mix doesn’t stick
or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
TION
I f
R A
T C
U PeR T
N SeRvINg S
Calories 580
Protein 52g
Carbohydrates 57g
Fats 16g
Back to Recipe Index Anabolic Cooking ©2011 Dave Ruel | 4
----------------------- Page 5-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
APPlE & CINNAMON MUffINS
Makes 1 serving - 3 big muffins
IngReDIenTs
• ¾ cup oatmeal
• ¼ cup oat bran
• 1 tbsp whole wheat flour
• 6 egg whites
• ½ scoop vanilla protein powder
• ¼ tsp baking soda
• ½ tsp stevia
• 1 tbsp flax oil
• 1 diced apple
• 2 tbsp unsweetened apple sauce
• ½ tsp cinnamon
• ½ tsp vanilla extract
DIReCTIons
1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mix
gets thick.
2. Add the diced apple and stir (with a spoon or a spatula)
3. Pour the mix into a muffin cooking pan, and cook at 350°F. until cooked
(about 30 minutes).
TION
I f
Quick Tip: R A
T C
U PeR T
N SeRvINg S
You can cook a big batch and freeze the muffins.
Then just microwave the muffins when needed... Calories 598
Protein 51g
Carbohydrates 65g
Fats 13g
Back to Recipe Index Anabolic Cooking ©2011 Dave Ruel | 5
----------------------- Page 6-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
DAVE’S fAMOUS
TURkEY MEAT lOAf
Makes 6 servings
IngReDIenTs
• 2 lbs ground turkey
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• ⅓ cup dried tomatoes
• 1 cup whole wheat bread crumbs
• 1 whole egg
• ½ cup parsley
• ¼ cup low fat parmesan
• ¼ cup skim milk
• Salt and pepper
• 1 tsp oregano
DIReCTIons
1. Cook the onion with olive oil separately
2. Mix everything together in a big bowl, add the cooked onions
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes
TION
I f
R A
T C
U PeR T
N SeRvINg S
Calories 393
Protein 46g
Carbohydrates 14g
Fats 17g
Back to Recipe Index Anabolic Cooking ©2011 Dave Ruel | 6
----------------------- Page 7-----------------------
By “The Muscle Cook” Dave Ruel
INTRODUCTION
The Muscle Cook’s
Top 10 Most
Anabolicious
Recipes
Compliments of Dave Ruel
www.AnabolicCooking.com
©2011 and beyond. All Rights Reserved.
Want more info about
Anabolic Cooking?
Click Here
Anabolic Cooking ©2011 Dave Ruel | 2
----------------------- Page 3-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
RECIPES
THE MUSClE COOk’S PERfECT 10
Dave’s Anabolic Blueberry Oatmeal........................................... .......... 4
Apple & Cinnamon HP Muffins .................................................. .......... 5
Dave’s Famous Turkey Meatloaf.......................................... ................ 6
Baked Crispy Chicken Nuggets .................................................. ......... 7
The MuscleCook’s Chili .................................................. ..................... 8
Beef & Broccoli Stir Fry .................................................. ...................... 9
Classic Tuna Melt Patties .................................................. ................ 10
High Protein Fudge Bars .................................................. .................. 11
Lemon Cheesecake .................................................. ......................... 12
Banana Bread Shake .................................................. ....................... 13
Anabolic Cooking ©2011 Dave Ruel | 3
----------------------- Page 4-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
DAVE’S ANABOlIC
BlUEBERRY OATMEAl
Makes 1 serving
IngReDIenTs
• ¾ cup oatmeal
• 8 egg whites
• ½ scoop chocolate protein powder
• 2 tsp pure cocoa powder
• ½ tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• ¼ cup water
DIReCTIons
1. In a big bowl, mix all the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started (so the mix doesn’t stick
or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
TION
I f
R A
T C
U PeR T
N SeRvINg S
Calories 580
Protein 52g
Carbohydrates 57g
Fats 16g
Back to Recipe Index Anabolic Cooking ©2011 Dave Ruel | 4
----------------------- Page 5-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
APPlE & CINNAMON MUffINS
Makes 1 serving - 3 big muffins
IngReDIenTs
• ¾ cup oatmeal
• ¼ cup oat bran
• 1 tbsp whole wheat flour
• 6 egg whites
• ½ scoop vanilla protein powder
• ¼ tsp baking soda
• ½ tsp stevia
• 1 tbsp flax oil
• 1 diced apple
• 2 tbsp unsweetened apple sauce
• ½ tsp cinnamon
• ½ tsp vanilla extract
DIReCTIons
1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mix
gets thick.
2. Add the diced apple and stir (with a spoon or a spatula)
3. Pour the mix into a muffin cooking pan, and cook at 350°F. until cooked
(about 30 minutes).
TION
I f
Quick Tip: R A
T C
U PeR T
N SeRvINg S
You can cook a big batch and freeze the muffins.
Then just microwave the muffins when needed... Calories 598
Protein 51g
Carbohydrates 65g
Fats 13g
Back to Recipe Index Anabolic Cooking ©2011 Dave Ruel | 5
----------------------- Page 6-----------------------
By “The Muscle Cook” Dave Ruel
Section II: Recipes
DAVE’S fAMOUS
TURkEY MEAT lOAf
Makes 6 servings
IngReDIenTs
• 2 lbs ground turkey
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• ⅓ cup dried tomatoes
• 1 cup whole wheat bread crumbs
• 1 whole egg
• ½ cup parsley
• ¼ cup low fat parmesan
• ¼ cup skim milk
• Salt and pepper
• 1 tsp oregano
DIReCTIons
1. Cook the onion with olive oil separately
2. Mix everything together in a big bowl, add the cooked onions
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes
TION
I f
R A
T C
U PeR T
N SeRvINg S
Calories 393
Protein 46g
Carbohydrates 14g
Fats 17g
Back to Recipe Index Anabolic Cooking ©2011 Dave Ruel | 6
----------------------- Page 7-----------------------
By “The Muscle Cook” Dave Ruel