scottwuenstel@gmail.com 30 Jan 2021
scottwuenstel@gmail.com 30 Jan 2021
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
I. ABOUT & STARTING INFO
Introduction
8
Understanding Your Calorie Needs
9
Calories In Vs. Calories Out
10
How Often Should You Train?
11
How To Use This Cookbook
12
II. BREAKFAST
Anabolic Sausage Mcmuffin
14
Anabolic Power Oatmeal
15
Anabolic French Toast
16
Chocolate French Toast
17
Anabolic Breakfast Muffins
18
Chocolate Chip Pancakes
19
Breakfast Bagel Sandwich
20
French Toast PB&J
21
Anabolic Pancakes
22
Anabolic French Toast Melt
23
Birthday Cake Waffles
24
Cheesy Bacon Hash Browns
25
Anabolic French Toast Sticks
26
Anabolic Buttermilk Waffles
27
Crunchy Anabolic French Toast
28
Anabolic Breakfast Burrito
29
Sausage Biscuits & Gravy
30
French Toast Roll Ups
31
Anabolic Egg & Cheese Sammy
32
Anabolic Funfetti Pancakes
33
One Pan Breakfast Skillet
34
Bacon Breakfast Pizza
35
COPYRIGHT REMINGTON JAMES FITNESS 2020
scottwuenstel@gmail.com 30 Jan 2021
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
III. BREAKFAST (CONT.)
Anabolic Breakfast Quesadilla
36
III. LUNCH/DINNER
Anabolic Deep Dish Pizza
38
Anabolic Pizza Burrito
39
Anabolic Nachos
40
Grilled Turkey Melt
41
Pizza Quesadilla
42
Anabolic Grilled Cheese
43
Cheesy Biscuit Sliders
44
Anabolic Buffalo Chicken Dip
45
Flamin Hot Chicken Salad
46
Crispy Nacho Chicken Salad
47
Anabolic Chili Cheese Dogs
48
Mini Deep Dish Pizzas
49
Anabolic Spaghetti
50
Crispy BBQ Boneless Wings
51
Anabolic Bagel Bites
52
Thin Crust Pepperoni Pizza
53
Thin Crust BBQ Chicken Pizza
54
Philly Cheesesteak Sliders
55
Anabolic Pizza Sub
56
Anabolic Chicken N' Noodles
57
Bean & Cheese Freezer Burrito
58
Bacon, Egg, & Cheese Burrito
59
BBQ Chicken Freezer Burrito
60
Spicy Queso Freezer Burrito
61
Double Smash Burger
62
Anabolic Deep Dish Lasagna
63
COPYRIGHT REMINGTON JAMES FITNESS 2020
scottwuenstel@gmail.com 30 Jan 2021
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
III. LUNCH/DINNER (CONT.)
Cheesy Texas Toast
64
Crispy Fried Chicken Sandwich
65
Crispy Buffalo Wings
66
Anabolic PB&J
67
Spicy Popcorn Chicken
68
Anabolic Mac & Cheese
69
Ultimate Anabolic Pizza
70
Anabolic General Tso's Chicken
71
Chicago Style Deep Dish Pizza
72
Triple Smash Burger
73
Anabolic Cheesy Enchiladas
74
Anabolic Philly Cheesesteak Subs
75
Anabolic Crunchwrap Supreme
76
Anabolic Chicken Parmesan
77
Anabolic BBQ Chicken Pizza
78
Anabolic Party Quesadillas
79
Anabolic Chipotle Quesarito
80
Anabolic Mac N'Cheeseburger
81
Anabolic Chick-Fil-A Nuggets
82
Anabolic Cheesy Gordita Crunch
83
Anabolic Buffalo Chicken Pizza
84
Anabolic Mexican Pizza
85
BBQ Pulled Pork Sliders
86
Chicken N' Waffles
87
Texas Toast Double BBQ Burger
88
Parmesan Garlic Boneless Wings
89
Anabolic Skillet Tacos
90
White Castle Sliders
91
COPYRIGHT REMINGTON JAMES FITNESS 2020
scottwuenstel@gmail.com 30 Jan 2021
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. LUNCH/DINNER (CONT.)
Crispy Oven Fried Chicken
92
Anabolic Chicken Fried Rice
93
Anabolic Walking Taco
94
Texas Smoked BBQ Wings
95
Anabolic KFC Double Down
96
Anabolic Classic Chili
97
Ultimate Pepperoni Pizza
98
Chicken Fajita Stuffed Peppers
99
Cheeseburger & Fries Casserole
100
Country Fried Steak & Gravy
101
Shredded BBQ Chicken
102
Nashville Hot Chicken Sandwich
103
Anabolic Pan Pizza
104
Air Fried Lemon Pepper Wings
105
IV. DESSERTS/SHAKES
Chocolate Glazed Donuts
107
Anabolic Ice Cream
108
Chocolate PB Ice Cream
109
Anabolic Brownie Bites
110
Vanilla Protein Pudding
111
Chocolate Protein Pudding
112
Cookie Dough Protein Bars
113
Anabolic Muddy Buddies
114
Protein Peanut Butter Cups
115
Snickerdoodle Cookies
116
Anabolic Rice Crispy Treats
117
Anabolic Cinnamon Rolls
118
Pumpkin Spice Blizzard
119
COPYRIGHT REMINGTON JAMES FITNESS 2020
scottwuenstel@gmail.com 30 Jan 2021
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. DESSERTS/SHAKES (CONT.)
Chocolate Chip Muffins
120
Cookie Dough Protein Balls
121
Anabolic Cocoa Pebble Donuts
122
Anabolic Birthday Cake Bites
123
Anabolic Chocolate Chip Cookies
124
Anabolic Brownie Sundae
125
Cinnamon Swirl Cake
126
Oreo Cheesecake Bites
127
Cinnamon Toast Crunch Donuts
128
Anabolic Chocolate Chip Pizookie
129
Anabolic Oreo Mcflurry
130
Reese's Peanut Butter Cup Blizzard
131
Anabolic Cheesecake
132
Anabolic Peanut Butter Chews
133
Anabolic Ice Cream Sandwich
134
Anabolic French Toast Blizzard
135
Anabolic Peanut Butter Cookies
136
Anabolic Brownie Brittle
137
Anabolic Brownie Batter Blizzard
138
Anabolic Pumpkin Pie
139
Anabolic Fruity Pebble Donuts
140
Flamin' Hot Smart Pop
141
Anabolic Oreo Cheesecake
142
PB Brownie Skillet Cookie
143
Chocolate Chip Mug Cake
144
Anabolic Butterfinger Blizzard
145
Blueberry Cheesecake Muffins
146
Anabolic Starbucks Iced Coffee
147
COPYRIGHT REMINGTON JAMES FITNESS 2020
scottwuenstel@gmail.com 30 Jan 2021
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. DESSERTS/SHAKES (CONT.)
Anabolic Fudge Brownies
148
Mango Pineapple Smoothie
149
Anabolic Cookie Dough
150
Oatmeal Chocolate Chip Cookies
151
Anabolic Peanut Butter Fudge
152
Anabolic Mini Cheesecakes
153
Anabolic Peanut Butter Cups
154
IV. DISCLAIMER
Important Info
COPYRIGHT REMINGTON JAMES FITNESS 2020
155
scottwuenstel@gmail.com 30 Jan 2021
Thank you for purchasing my cookbook.
Over the years I've tried countless diets,
recipes, workout routines, & supplements to
try and find the perfect way to stay lean.
What I've come to understand after years
of trial & error is that in order to succeed
long term with any diet you have to enjoy
what you're doing. Most diets fail because
you are miserable eating bland and
tasteless foods the entire time. With these
recipes we can overcome that and make
dieting FUN! Every recipe included within
has been tested & approved by me. I hope
you enjoy these recipes just as much as I
do. Let's do it!!!
Remington James
8
scottwuenstel@gmail.com 30 Jan 2021
UNDERSTANDING CALORIE
REQUIREMENTS
Everyone is a little bit different. What I
need to eat in order to lose weight is
different than you. In order to figure
out a good calorie range to be at you
can visit TDEECalculator.net and use the
calculator within. For most individuals
who are only training a few times a
week and doing little cardio you can use
the "Sedentary" option on this site & it'll
put you at a great starting point! This
way you have a good baseline to begin
your weight loss journey and can adjust
accordingly as you observe your bodily
changes. Consistency is ultimately the
key to success so stay the course and
you will undoubtedly see results!
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scottwuenstel@gmail.com 30 Jan 2021
CALORIES IN VS. CALORIES OUT
The biggest lie sold to us by the fitness
community as a whole is that there are "secret
diets" that are optimal for burning fat and
building muscle. This is simply not the case. At
the end of the day it is truly CALORIES IN vs.
CALORIES OUT. If you eat less calories in a day
than your body needs you will ultimately lose
weight. Where macros come into play is the
anabolic potential of the foods you eat. Foods
high in protein are ideal since they will not only
promote a leaner/more muscular body but are
also more satiating. This leads to less binging &
less time being hungry! Protein is also the most
thermogenic macronutrient: meaning that the
more protein you eat the more calories your
body burns simply digesting and breaking it
down into energy. This is obviously over
simplified but just remember two things: as long
as you eat enough protein & maintain a calorie
deficit you will see results!
10
scottwuenstel@gmail.com 30 Jan 2021
HOW OFTEN SHOULD I TRAIN?
When I approach this question with clients I
always try to frame it like this: how many days a
week are you willing to dedicate to this without
feeling like it's taking over your life? The last
thing you want to do is have this process feel
like a 2nd job. If you can only train 3 days a
week thats perfectly fine! There's no need to go
overboard. The biggest thing here is making it a
LIFESTYLE! The only thing extra training will do
is allow you to build more muscle and increase
your daily calorie expenditure. For example:
there are 3500 calories in a pound of fat. If you
don't train at all your body may only need 2000
calories a day to stay the same weight BUT if you
do cardio 5x a week and train 3x a week your
body now needs 2500 calories a day. The only
thing that needs to be done if you are not
training is to reduce your daily caloric intake to
account for it! The more you train the more you
get to eat!
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scottwuenstel@gmail.com 30 Jan 2021
HOW TO USE THIS COOKBOOK
If you read the above pages then you should have a
good understanding of how many calories a day you
need in order to see results. Each recipe below has
more then enough protein to ensure we're hitting
our minimums so all you need to focus on is your
overall calories. Make some french toast for
breakfast, a pizza burrito for lunch, & protein
pudding for dinner! All that you have to do is keep
an eye on your overall daily calories and make sure
you aren't going over your limit. It's really that
simple! You just have to trust the process & be
consistent. Experiment with the different recipes
and find your "staples" that you can go to everyday.
For me: Anabolic French Toast is my breakfast
almost every single day. I always have a Crispy
Nacho Chicken Salad for lunch. Dinner for me is
where I change things up depending on my mood
but that's my preference. You are your own person
so play around with what you like and you'll soon
find what fits you! Don't everthink it. You got this!!
Let's get started...
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Breakfast
RECIPES
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ANABOLIC SAUSAGE MCMUFFIN
INGREDIENTS:
100 Calorie English Muffin
Turkey Breakfast Sausage
Fat Free American Cheese
Zero Calorie Butter Spray
MACROS:
1
140g
2 Slices
1 Bottle
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
362
10g
34g
34g
8g
One of my NEW FAVORITE breakfast recipes! Loaded with
protein and super easy to make! Feel free to Meal Prep these
and wrap all of your extras in foil to eat later!
Starting off we will take our 100 Calorie English Muffin (I Use
Thomas Multigrain Brand) and separate it into a top and bottom
bun. Pro Tip: use a fork and poke around the outside of it all the
way around. You'll easily be able to separate it this way!
Once you have separated your English Muffin hit both the top
and bottom with I Can't Believe It's Not Butter spray for some
added flavor!
Now Pre-Heat a Skillet to Medium/High Heat and place your
English Muffin Halves butter side down so they can toast for a
few minutes! Once both sides are finished you can place each
slice of your Fat Free American Cheese on each of your buttered
English Muffins.
Now we take our 140g Turkey Sausage and form it into a circular
patty. Once it's ready to go give it a quick fry in the skillet on
Medium/High Heat until it's cooked all the way through!
Place your Cooked Turkey Sausage Patty in between your
English Muffin Halves & BOOM!! You now have an Anabolic
Sausage Mcmuffin that beats the McDonalds version in every
conceivable way!
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ANABOLIC POWER OATMEAL
INGREDIENTS:
Protein Powder
Old Fashioned Oatmeal
PBFit/PB2 Powder
Frozen Blueberries
Sugar Free Syrup
Water
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
31g
40g
16g
112g
10g
65g
DIRECTIONS:
402
6g
38g
49g
10g
This recipe is wicked simple & perfect for Meal
Prep! Make a whole weeks worth in minutes &
throw them all in the fridge with no worries!
Start off by throwing your Protein Powder, Old
Fashioned Oatmeal, PBFit/PB2 Powder, Frozen
Blueberries, Sugar Free Maple Syrup, & 65g of
Water in a large mixing bowl! Stir this up for a
minute until everything is combined together and
has a thick consistency.
And Boom!! You now have the simplest Anabolic
Breakfast right at your fingertips! This is absolutely
delicious and is ready in a matter of minutes!
Throw any extras in the fridge and feast as
needed!
*Notes* Make sure you measure your water out if
you want the best consistency! Too much makes it
soupy, still good but a tad watery for my liking!
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ANABOLIC FRENCH TOAST
INGREDIENTS:
Liquid Egg Whites
White Bread
Zero Calorie Sweetener
Cinnamon
Vanilla Extract
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
276g
4 Slices
3g
2g
5g
DIRECTIONS:
371
3g
38g
48g
2g
The Most Anabolic Breakfast Of Them All! This is what
started a revolution in the Fitness community and
changed the way we all look at diets! Enjoy this
masterpiece!
Mix Egg Whites, Vanilla Extract, Cinnamon, & Zero
Calorie Sweetener all together in a large mixing bowl &
whisk until thoroughly combined!
Take each slice of bread and dip into the Egg White
mixture until each slice has absorbed a significant
amount of liquid.
Pre-heat a large skillet to medium/medium-high heat
and spray with a light coating of nonstick spray.
Cook each slice of bread for around 1-3 minutes each
side (cook time will vary based on the heat of your
stove)!
Remove from stove and enjoy! Feel free to add zero
calorie syrup to really make this recipe hit the spot!
*Notes* If cooking a bulk batch in the oven Pre-Heat to
425 Degrees & cook for 15 Minutes! Use Convection
mode if you have it. Remove from oven and flip each
piece and cook an additional 5-10 Minutes!
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CHOCOLATE FRENCH TOAST
INGREDIENTS:
Liquid Egg Whites
White Bread
Zero Calorie Sweetener
Cinnamon
Sugar Free Choc. Syrup
Sugar Free Choc. Chips
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
276g
4 Slices
2-4g
1-4g
30g
15g
DIRECTIONS:
Mix egg whites, sugar free chocolate
syrup, cinnamon, & zero calorie
sweetener in a large mixing bowl & whisk
it all together until blended.
Take each slice of bread and dip into the
protein mixture until each slice has
absorbed a significant amount of liquid.
Pre-heat a large skillet to
medium/medium-high heat and spray
with a light coating of nonstick spray.
Place each slice of toast on your skillet
and press your chocolate chips down
into each piece. Cook 2-3 minutes each
side!
Remove from stove and enjoy! Feel free
to add zero calorie syrup to really make
this recipe hit the spot!
17
472
8g
39g
61g
7g
scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC BREAKFAST MUFFINS
INGREDIENTS:
100 Calorie Biscuits
Fat Free Cream Cheese
Fat Free Cheddar Cheese
Canadian Bacon
Liquid Egg Whites
MACROS:
5
224g
224g
84g
184g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1228
20g
141g
121g
5g
This recipe is perfect for Meal Prep or feeding a lot of people at one time!
Simple, Cheesy, & Anabolic! Let's do this!
First thing we'll do is grab a regular sized Muffin Tin and spray all of our
inserts with Non-Stick Cooking Spray!
Now take your 100 Calorie Biscuits (I Use Pillsbury Butter Tastin' or
Buttermilk for these) and split each biscuit in half. These are layered so you
should be able to peel them apart rather easily!
Now we'll take our 10 Biscuit Halves and lay them in the bottom of each of
our Muffin Molds. Use your fingers and shape it to the bottom and a little
up the sides of each tin to create a cup shaped pastry at the bottom.
Now we'll move onto the Filling! Grab a Large Mixing Bowl and toss in your
224g Fat Free Cream Cheese, 224g Fat Free Cheddar Cheese, & 184g Liquid
Egg Whites. Mix these together with a spoon until it's all thoroughly
combined! The Fat Free Cream Cheese will mix much easier if it's room
temperature, if not just microwave for 30 Seconds to soften it a bit. Once
mixed season with a little Salt & Pepper!
Now we'll just take our Egg & Cheese Batter and fill each of our Muffin Tins
with it! You should have enough to fully fill all 10 of your Muffins!
And finally we'll weigh out our 84g Canadian Bacon and cut it into tiny little
pieces. Evenly decorate the top of all of your Muffins with your Canadian
Bacon!
It's time to cook! Toss your Muffins in the oven at 375 Degrees for 15-18
Minutes! Once finished let cool for a few minutes before serving!
And BOOM! We now have Anabolic Breakfast Muffins that are the perfect
combination of everything we love about breakfast! Each individual Muffin
is only 122 Calories with 2g Fat 14g Protein & 12g Carbs so you have
nothing to feel guilty about!
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CHOCOLATE CHIP PANCAKES
INGREDIENTS:
Instant Pancake Mix
Vanilla Whey Protein
Fat Free Greek Yogurt
Egg Beaters/Egg Whites
Sugar Free Choc. Chips
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
54g
31g
170g
92g
28g
2g
DIRECTIONS:
482
10g
54g
44g
10g
This is my FAVORITE Protein Pancake Recipe! If you love
fluffy pancakes & you love chocolate then this one is a match
made in Heaven!
First thing you want to do is grab a Large Mixing Bowl & toss
in your 54g Instant Pancake Mix (I Use Hungry Jack Complete
Buttermilk), 31g Vanilla Whey Protein Powder, 170g Fat Free
Greek Yogurt, 92g Egg Beaters (Egg Whites also work!), & 2g
Baking Powder. Mix these all together with a spoon or whisk
until thoroughly combined!
Now we'll add in our 28g Sugar Free Chocolate Chips (I use
Lily's Dark Chocolate Chips but Hershey's Sugar Free will
work also) & stir them into our Pancake Batter!
Now we cook! Pre-Heat a Skillet or Griddle to a Medium
Heat & spoon your batter onto it in the shape of a circle. Let
it cook for 2-3 Minutes before flipping and finishing off for 23 more minutes! Feel free to make a few Big Pancakes or 67 small ones! There are no rules in this kitchen!
And BOOM! You now have Anabolic Chocolate Chip
Pancakes that are literally mouth watering. Add some Sugar
Free Maple Syrup on top to seal the deal!
19
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BREAKFAST BAGEL SANDWICH
INGREDIENTS:
210 Calorie Bagel
Deli Roast Beef
Deli Smoked Ham
Liquid Egg Whites
Fat Free American Cheese
Zero Calorie Butter Spray
MACROS:
1
56g
56g
92g
2 Slices
1 Bottle
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
445
5g
50g
50g
1g
This is a very simple & very delicious Anabolic Recipe! Let's get started!
First thing we'll do is Pre-Heat a Skillet or Griddle to a Medium Heat. I
use a George Foreman Grill for this one but it'll work on any heating
surface!
Start by taking your 210 Calorie Bagel (I Use Lender's Brand Plain
Bagels which need to be refrigerated BUT they're amazing for
sandwiches) and splitting it in two. Spray the inside of each half with
Zero Calorie Butter Spray and sit it butter side down on your
griddle/skillet to toast.
Pre-Heat a small skillet to Medium-High Heat (I have an Egg Skillet which
is perfect for sandwiches) and toss your Egg Whites down in! Cook
these until finished and set off to the side.
Now just lay your 56g Deli Roast Beef & 56g Deli Smoked Ham (I buy
Oscar Meyers Natural Brand for both of these) down on your griddle as
well. Flip each of these after they cook for 2-3 Minutes!
Your Bagels should be toasted at this point so flip them over on the
griddle and lay a piece of Fat Free American Cheese down on each one.
We are now ready to build! Lay your bottom bagel down on your plate
& add either your Roast Beef or Ham to it. Next lay down your Egg
Whites (I fold my egg circle over so it fits better), followed by your other
Deli Meat. Sit your other bagel on top and press down lightly!
And BOOM! You now have an Anabolic Breakfast Bagel Sandwich that
is extremely delicious & won't taste like you're dieting at all! Feel free to
add some Brown Mustard to really kick it up a notch!
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FRENCH TOAST PB&J
INGREDIENTS:
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
Liquid Egg Whites
115g
Whey Protein Powder
16g
White Bread
2 Slices
Zero Calorie Sweetener
2-4g
Cinnamon
1-4g
Fat Free Greek Yogurt
85g
PBFit/PB2 Powder
32g
Sugar Free Strawberry Jam
51g
DIRECTIONS:
502
6g
57g
55g
8g
Mix egg whites, protein powder, cinnamon, & zero calorie
sweetener in a large mixing bowl & whisk it all together until
blended.
Take each slice of bread and dip into the protein mixture until
each slice has absorbed a significant amount of liquid.
Pre-heat a large skillet to medium/medium-high heat and spray
with a light coating of nonstick spray
Cook each slice of bread for around 1-3 minutes each side
(cook time will vary based on the heat of your stove)
Remove from stove and set off to the side.
In a separate mixing bowl combine your PBFit powder and
greek yogurt. Begin mixing these together. You may need to
add a very small amount of water to reach the desired
consistency. Remember: less is more here!!
Now add both your protein peanut butter mixture & your
sugar free jam to the top side of one of your slices of french
toast.
Now put the hat on it & enjoy! Once again: add some zero
calorie syrup on top to really make this recipe a game changer!
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ANABOLIC PANCAKES
INGREDIENTS:
Fat Free Cottage Cheese
Liquid Egg Whites
Coconut Flour
Zero Calorie Sweetener
Vanilla Extract
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
220g
184g
56g
5g
3g
3g
DIRECTIONS:
448
8g
52g
42g
20g
This is BY FAR the BEST Protein Pancake Recipe you'll ever eat! Amazing
flavor & loads of fiber so after you're finished you'll be satisfied for hours!
Let's do this!!
If you have a blender then I'll recommend using that over hand mixing
this one just because the Cottage Cheese will form clumps in your
pancakes. This won't affect flavor, it'll only affect the Instagram picture
you're going to take! From here on out I'll be referring to the blender BUT
if you don't have one just mix by hand with a whisk and you'll be just fine!
All we have to do here is toss our Fat Free Cottage Cheese, Liquid Egg
Whites, Coconut Flour, Zero Calorie Sweetener, Vanilla Extract, & Baking
Powder in a blender! I personally use a Ninja Blender but this is an easy
blend so even a cheap one will work! Blend this up for a couple minutes
& scrape the sides to make sure all ingredients are mixed in thoroughly.
Once your Pancake Batter is fully blended up all we have to do at this
point is cook our pancakes!
Pre-Heat a Large Skillet to a Medium Heat. Use a spoon and slowly place
your batter into the skillet in the shape of a Pancake. I like to make three
small ones at a time but there are no rules here. You can make one
MASSIVE pancake or a bunch of small ones. It'll be amazing all the same!
Cook on each side for 1-2 Minutes before flipping and cooking an
additional 1-2 Minutes. Complete this step until all of your pancakes are
done!
And BOOM! You now have Anabolic Pancakes that are delicious, filling, &
ready in a few minutes! Top this with Sugar Free Maple Syrup & some Fat
Free Whipped Cream for a perfect craving crusher!
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ANABOLIC FRENCH TOAST MELT
INGREDIENTS:
Liquid Egg Whites
White Bread
Turkey Sausage
Fat Free American Cheese
Zero Calorie Sweetener
Cinnamon
Vanilla Extract
Sugar Free Syrup
MACROS:
92g
2 Slices
196g
1 Slice
2g
1g
3g
20g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
463
15g
50g
32g
3g
Start by making your French Toast! Toss your Liquid Egg
Whites, Zero Calorie Sweetener, Cinnamon, Vanilla Extract, &
Sugar Free Syrup in a Large Mixing Bowl and whisk
thoroughly!
Now just take your 2 Slices of White Bread & dip them in
your mixture until each slice has absorbed a significant
amount of the liquid!
Fry each slice of Bread on Medium/High heat for 2-3
Minutes each side!
Once your French Toast is finished weigh out your 196g of
Turkey Sausage & form it into the shape of a Burger Patty!
Now just fry your Turkey Sausage on Medium/High heat for
3-5 Minutes on each side! Once it's close to finished sit your
piece of Fat Free Cheese on top and let it melt.
Now just slap your Sausage Patty between your slices of
French Toast and BOOM! You now have an Anabolic French
Toast Melt. Feel free to eat it like a sandwich OR you can
pour even more Sugar Free Syrup on top and use a fork!
The options are endless!
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BIRTHDAY CAKE WAFFLES
INGREDIENTS:
Funfetti Waffle Mix
Vanilla Whey Protein
Fat Free Greek Yogurt
Liquid Egg Whites
MACROS:
27g
16g
85g
46g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
217
1g
28g
24g
0g
My favorite Anabolic Waffle Recipe of them all! Seriously, take
this one out for a test drive and you may just end up taking her
home!
The Funfetti Waffle Mix should be available in almost any
Grocery store near you! It's Pillsbury Brand and should be in
the Pancake section of your grocery. Just google "Funfetti
Instant Waffle Mix" and it'll pop up with images so you can see
what it looks like! Should be a super easy find!
Grab a Large Mixing Bowl & add in your 27g Funfetti Complete
Waffle & Pancake Mix, 16g Vanilla Whey Protein, 85g Fat Free
Plain Greek Yogurt, & 46g Liquid Egg Whites. Mix all of these
together with a spoon until thoroughly combined!
Now, grab a Waffle Maker and slowly spoon all of your batter
onto it evenly until it's all used up! Close the Waffle Maker &
cook for 2-3 Minutes on Medium/High Heat until finished! If
you don't have a Waffle Maker this batter also works for
Pancakes!
And Boom! You now have a super simple Anabolic Birthday
Cake Waffle that is 99% Identical to the real thing! Top with
Sugar Free Maple Syrup and Fat Free Whipped Cream to really
kick this up a notch!
*NOTES* If making multiple Waffles just multiply out all of the
ingredients by the amount of Waffles you want to make!
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scottwuenstel@gmail.com 30 Jan 2021
CHEESY BACON HASH BROWNS
INGREDIENTS:
Hash Browns
Egg Whites
Canadian Bacon
Fat Free Cheddar Cheese
Zero Calorie Butter Spray
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
332g
460g
224g
168g
1 Bottle
DIRECTIONS:
1068
12g
160g
80g
8g
This is a stupid simple breakfast recipe that is loaded with protein and makes 6
portions that you can easily meal prep with!
First thing you want to do is measure out your hash browns in a large mixing
bowl and toss with any seasonings you like. I personally just throw a little salt and
onion powder in and mix it up.
Pre-Heat your skillet to medium/high heat and cook your hash browns until
they're browned to your liking.
Using a Large Muffin Tray (6 Muffins) go ahead and take your finished hash
browns and fill the bottom of each muffin slot evenly. Once they're filled up
spray the hash browns with a generous coating of your butter spray. Make sure
you spray with non-stick spray for less clean up!
Next you will take around a 1/4 of your cheese and lay it on top of your hash
browns. Make sure you're pressing this down to make it as compact as possible.
Now you'll measure out your egg whites in a mixing bowl and add any seasonings
you'd like to them. I add salt, garlic powder, & pepper but use whatever you'd
like & give it a good whisk!
Go ahead and take your egg whites and evenly pour into each one of your muffin
molds.
Once this is done you will take your Canadian Bacon and cut it up into tiny pieces.
Take your bacon and evenly distribute it into each of your cups.
The final step is to take the rest of our cheese and once again evenly distribute it
on top of each hash brown.
Once all your ingredients are used up and everything is looking good throw your
tray in the oven at 400 Degrees for 20 minutes.
And BOOM! You now have a high protein breakfast that any god fearing citizen
will love! Feel free to refrigerate extra portions to use later since these will keep
in the fridge for around 5 days!
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scottwuenstel@gmail.com 30 Jan 2021
CRISPY FRENCH TOAST STICKS
INGREDIENTS:
Egg Whites
White Bread
Cinnamon
Vanilla Extract
Zero Cal. Sweetener
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
276g
4 Slices
5g
5g
3-5g
DIRECTIONS:
371
3g
38g
48g
2g
The BEST WAY to have your Anabolic French Toast!! Only thing you need for this
one is an Air Fryer and an empty tummy! Let's do this!!
The first thing we do here is place our Egg Whites, Cinnamon, Vanilla Extract, &
Zero Calorie Sweetener in a bowl and whisk until it foams up at the top.
Now we take our 4 slices of Basic White Bread & cut each piece with a knife into 3
small strips. You should end up with 12 Strips of bread total.
Now, with an Air Fryer the goal is to have none of the pieces touching each other
so the air has room to move around and cook everything fully. That being said I
use a double rack air fryer so I have room for the whole recipe. If you only have a
basket style fryer then you may need to cook the first half then the other half
after. From here on out though I'll be referring to my double rack fryer.
What I like to do for easy clean up & rotation is lay down a piece of parchment
paper on both of my racks and spray with non-stick spray.
Now we take each piece of our bread and dip it in our egg white batter. Make
sure it soaks up a good amount of our liquid and then place each piece on your
parchment paper. Do this until the batter is gone & all 12 pieces of bread are
coated and evenly spread out on your fryer racks.
Place your rack into your Air Fryer & cook at 400 Degrees for 8 minutes.
Once the 8 minutes has elapsed we will pull out our rack and flip over each piece
of french toast so the other side has a chance to cook. We will also move the
pieces of french toast that were on the bottom rack to the top & vice-versa. The
top rack cooks faster so we want to make sure both halves of our recipe get the
same chance to shine!!
Place back in the fryer and cook for another 8 minutes at 400 degrees.
And here we go! You now have Crispy Fried Anabolic French Toast that is an
absolute delicacy. Pour yourself some sugar free syrup on the side and relive
your childhood one bite at a time!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC BUTTERMILK WAFFLES
INGREDIENTS:
Egg Whites
Vanilla Whey Protein
Unsweetened Apple Sauce
Coconut Flour
Baking Soda
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
184g
62g
112g
14g
4g
DIRECTIONS:
424
4g
70g
27g
7g
One of my favorite Breakfast recipes! All you need is a few ingredients
and a Waffle Griddle to make this thing come to life! Let's do it!!
In a large mixing bowl throw in your Egg Whites, Whey Protein,
Unsweetened Apple Sauce, Coconut Flour, & Baking Soda. Whisk all
of this together until thoroughly combined.
Now take your Waffle Griddle & spray it down with non-stick cooking
spray to save on clean up later! Set your Griddle to a Medium heat
and let it pre-heat for a few minutes.
Using a measuring cup or large spoon go ahead and spread your
batter across the bottom griddle. I like to start from the outsides and
work my way in, this seems to keep it from overflowing. It's easy to
use too much in the middle and it gets pushed to the outsides as it
cooks.
Close your griddle and let it cook for about 2-3 minutes. You can let it
go a little longer if you want to make your waffles a little more crispy!
At this point you should have one large waffle. We still have plenty of
batter so go ahead and make waffles until you run out! In my Oster
Waffle Maker I can make 4 Large Waffles with this recipe.
Feel free to spray each waffle with Zero Calorie Butter Spray as you
remove them from the griddle to give them a nice buttery flavor!
Once all of your waffles are finished top your stack off with Sugar Free
Syrup and you're officially ready to go! A delicious & super anabolic
breakfast that is perfect to prep in advance and tupperware up!
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scottwuenstel@gmail.com 30 Jan 2021
CRUNCHY ANABOLIC FRENCH TOAST
INGREDIENTS:
White Bread
Corn Flakes
Egg Whites
Whey Protein
Sugar Free Syrup
Zero Calorie Sweetener
Cinnamon
MACROS:
2 Slices
40g
96g
32g
30g
3g
2g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
442
2g
42g
64g
4g
DIRECTIONS:
Today we are taking the CLASSIC Anabolic French Toast Recipe and making it
crunchy! Let's do this!
The first thing we want to do is mix our Egg Whites, Whey Protein, Sugar Free
Syrup, Zero Calorie Sweetener, & Cinnamon all together in a large mixing
bowl. Whisk until thoroughly combined.
Next up we want to take our 40g of Corn Flakes & break them up into smaller
pieces. I personally just throw mine in a plastic bag and wack them with an Ice
Cream Scoop until they're broken up. Once finished toss them in another
large mixing bowl.
Now what we want to do is dip a piece of our bread in our Protein Egg White
batter and let it soak up around half of it. Make sure the piece of bread is fully
coated.
Now take your piece of bread and put it in your Corn Flake bowl and flip it
over and around until the whole thing is covered in Corn Flakes. Repeat these
steps with the other piece of bread.
At this point both of your pieces of bread should be covered in Corn Flakes &
ready to hit the stove! Pre-Heat a skillet on Medium Heat and throw both
pieces of your French Toast in there once it has heated up for a few minutes.
Cook your French Toast between 2-3 Minutes a side until both pieces are
golden brown and crunchy! If you have any extra Protein Egg White batter or
Corn Flakes left in your bowls feel free to toss them on top as your French
Toast is cooking!
And BOOM! You now have yet another version of Anabolic French Toast that
is crunchy and full of that delicious protein! Top with even more Sugar Free
Syrup to really kick it up a notch!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC BREAKFAST BURRITO
INGREDIENTS:
200 Calorie Burrito Tortilla
Turkey Bacon
Turkey Sausage
Fat Free Mozzarella
White Queso
Poblano & Corn Salsa
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
56g
109g
56g
32g
56g
DIRECTIONS:
610
22g
55g
48g
1g
This is BY FAR the best Burrito I've ever made. Not only is this simple to throw
together but worth every single second spent prepping it. Let's go!!
The first thing you want to do is weigh out your Turkey Bacon & Turkey Sausage.
Using meat shears or a knife cut these into small bite sized pieces.
Now just Pre-Heat a Skillet to Medium heat and hit it with a quick blast of NonStick Spray. Cook both your Turkey Bacon & Chicken Sausage at the same time
for around 5-8 Minutes or until browned. Once finished remove from the heat
and set off to the side.
Now just grab your Burrito Tortilla (I Use Mission Brand but ANY large 200 Calorie
Tortilla will work) and toss it in the microwave for around 20-30 Seconds to
loosen it up and prevent any tearing.
Once your Tortilla has been heated up grab a piece of Foil and spray it with a
quick coat of Non-Stick Spray & lay your Tortilla out on it.
Now just take your cooked Turkey Bacon & Turkey Sausage and lay it down in the
middle of the Tortilla as your first layer. Next add your Fat Free Mozzarella.
Finally you'll add your Poblano & Corn Salsa. You can use regular salsa BUT I
promise you what this stuff does for the flavor is Next Level!!!
Once all the ingredients are in your Tortilla (minus the queso) go ahead and fold
up your burrito! There's a method for this that is hard to explain so I recommend
watching a YouTube video on it for perfect form OR watch any of my Burrito
videos!
Once it's folded up just throw it on a baking pan & cook at 350 Degrees for
around 15-20 Minutes. Once it's finished just toss your Queso in the microwave
for around 20-30 Seconds to heat it up and pour it over the top of your Burrito.
And BOOM! You now have the PERFECT Anabolic Breakfast Burrito. Quit reading
this now so you can go ahead and just make it! I promise it'll be one of the best
decisions you've ever made!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC BISCUITS & GRAVY
INGREDIENTS:
Turkey Sausage
Unsweetened Almond Milk
Vanilla Whey Protein
White Flour
100 Calorie Biscuits
Salt
Pepper
MACROS:
168g
196g
31g
15g
2
3g
3g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
659
27g
58g
46g
4g
Suspend your disbelief that this is possible for a few seconds and trust the recipe!
May sound crazy but once you try it you'll be hooked!
First thing we want to do is cut our Turkey Sausage up into bite size pieces & weigh
it out to 168g. I personally use Jenni-O's Spicy Italian Turkey Sausage but other
brands will work just fine.
Now we want to get our gravy batter mixed up so grab a Large Mixing Bowl & toss
in your Unsweetened Almond Milk, Vanilla (Or Unflavored) Whey Protein, White
Flour, Salt, & Pepper. Mix this up with a whisk until thoroughly combined.
Now just grab your 2 100 Calorie Biscuits & place them on a baking pan & cook
them at 400 Degrees for 8-11 Minutes. I buy the Pillsbury Oven Ready Butter
Tastin biscuits myself since they're tasty and lower calorie than other options!
While your Biscuits are in the oven go ahead & pre-heat a skillet to a
Medium/Medium-High heat & hit it with a quick blast of Non-Stick Spray! Throw
your Turkey Sausage in the skillet and cook until browned.
Once your Turkey Sausage has cooked through you'll pour your gravy batter in the
skillet along with your Turkey Sausage.
What you do now is stay there with it and keep stirring it up & moving it around.
It'll literally thicken up into gravy in a matter of minutes so continue to stir it until
you reach the desired thickness! Once finished you can remove from the heat &
sit to the side.
Now just pull your Biscuits out of the oven and pour your Sausage Gravy over top
of them! Feel free to spray your biscuits before hand with I Can't Believe It's Not
Butter Spray to add a little kick of flavor!
And BOOM! You now have Anabolic Sausage Gravy & Biscuits that are absolutely
incredible. Seriously, it sounds crazy that this works but it really does. Try it & tell
me you aren't a believer!
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scottwuenstel@gmail.com 30 Jan 2021
FRENCH TOAST ROLL UPS
INGREDIENTS:
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
White Bread
4 Slices
Vanilla Whey Protein
31g
Fat Free Cream Cheese
112g
Sugar Free Strawberry Jam
51g
Liquid Egg Whites
92g
Cinnamon
2g
Vanilla Extract
3g
Zero Calorie Sweetener
7g
DIRECTIONS:
580
4g
54g
82g
11g
The first thing we need to do is take our 4 slices of Basic White Bread & cut the crust off
of each piece. Once you have removed all of the crust use a rolling pin and roll out each
piece of bread into a flat square. Set the crust off to the side.
Next we want to combine our Vanilla Whey Protein, Fat Free Cream Cheese, Sugar Free
Strawberry Jam (High Fiber if available), & 5g of our Zero Calorie Sweetener in a bowl &
mix it all together until thoroughly combined.
Now we just take our Strawberry Protein Jam & spread it out onto each piece of our
rolled out bread. Try to spread it as evenly as you can so they roll up easier!
Next we'll take each piece of bread and roll it up as tight as possible. You may have a
little jam push out the seam at the end but this is totally fine! Feel free to scrape the
excess off if you'd like!
Now in another Mixing Bowl we'll toss in our Egg Whites, Cinnamon, Vanilla Extract, &
our remaining 2g of Zero Calorie Sweetener. Whisk all of this together until combined.
Next you will take each of your French Toast Roll Ups & dip it in the egg white mixture.
We don't need to soak up all of our Egg Whites here we just want a light coating on
each one!
Now that all of our French Toast Roll Ups are coated in Egg Whites we'll take a Pan and
Pre-Heat it to a Medium Heat. Make sure you hit it with Non-Stick cooking spray!
At this point all we want to do is fry our French Toast Roll Ups on each side for around
2-3 Minutes. Once they're crispy and ready to go remove from the stove and enjoy!
Hold on there Bud we aren't done yet! We still have some Egg Whites left & this crust
we haven't used. All we'll do is toss the crust in our Egg White Bowl and let it soak up
the rest of our Egg Whites. Fry these up real quick & you have Anabolic French Toast
Fries!
And BOOM! You now have delicious French Toast Roll Ups that are loaded with Fiber &
Protein to keep you full & Anabolic long after you feast! Top with Sugar Free Syrup for
even more delicious flavor!
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scottwuenstel@gmail.com 30 Jan 2021
EGG & CHEESE SAMMY
INGREDIENTS:
Liquid Egg Whites
White Bread
Fat Free Cheddar Cheese
Zero Calorie Butter Spray
Green Onions
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
184g
1 Slice
56g
1 Bottle
5g
237
1g
40g
17g
2g
DIRECTIONS:
One of the easiest recipes you'll ever make!! You'll be eating
Anabolic in less than 5 minutes with this one! Let's do it!!
First thing you want to do is take your slice of White Bread and cut
it in half down the middle. Spray both sides of each half with your
Zero Calorie Butter Spray!
Now go ahead and weigh out your 184g of Liquid Egg Whites, 56g
of Fat Free Cheddar Cheese, & 5g of Green Onions. Place these
each in separate bowls so they're easy to grab!
Pre-Heat a skillet to Medium/High Heat & pour your Egg Whites
down in. Now take your two White Bread halves and lay them
down in your Egg Whites about an inch apart in the middle of your
Skillet. Sprinkle your Green Onions into your Egg Whites while this
is cooking!
Once your Egg Whites are cooked through & solid use a Spatula
and flip over the entire Omelette.
Once it's flipped go ahead and use your Spatula and a fork to fold
all the Egg Whites from the outside onto the top of your bread.
Basically what we should be left with here is all of our Egg Whites
being on top of our pieces of bread!
Now just sprinkle your Fat Free Cheddar on top of your Egg Whites
& fold the one side of your sandwich on top of the other. Cook for
around 2-3 Minutes on each side until the cheese is fully melted!
And BOOM!! You now have an incredibly Anabolic & Simple recipe
that is perfect for breakfast but can be enjoyed at any time of day!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC FUNFETTI PANCAKES
INGREDIENTS:
Funfetti Pancake Mix
Vanilla Whey Protein
Fat Free Greek Yogurt
Liquid Egg Whites
Baking Powder
MACROS:
54g
31g
170g
92g
2g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
434
2g
56g
48g
0g
One of the most Beautiful recipes we'll ever make!
Don't let the looks fool ya, it's also Sophisticated,
Anabolic, & Delicious! Let's get started!
In a Large Mixing Bowl toss in your 54g Funfetti
Instant Pancake Mix (You Can Find This At Almost Any
Grocery Store), 31g Vanilla Whey Protein, 170g Fat
Free Plain Greek Yogurt, & 2g Baking Powder. Whisk
all of these together until thoroughly combined!
Now we'll Pre-Heat a Large Skillet or Griddle to
Medium Heat & hit it with Non-Stick Spray!
Using a spoon go ahead and lay your Pancake Batter
down and shape it into a small circle. I cook around 3
Pancakes at a time but feel free to make these any
size or shape you'd like! Let each Pancake cook for
around 2-3 Minutes each side!
And BOOM! You now have Anabolic Funfetti
Pancakes that are an absolute delicacy! Feel free to
top with Fat Free Whipped Cream & Rainbow
Sprinkles to really add a nice finish!
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scottwuenstel@gmail.com 30 Jan 2021
ONE PAN BREAKFAST SKILLET
INGREDIENTS:
Hash Browns
Beef Fajitas
Large Eggs
Fat Free Cheddar Cheese
Diced Peppers
Diced Onions
MACROS:
166g
168g
2
84g
84g
56g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
680
16g
79g
55g
7g
We're eating BIG with this one! We can prepare everything in one pan so the clean up
is minimal & you'll be eating like Royalty in no time!
First thing we want to do is grab a small Cast Iron Skillet! Spray this down with a light
coating of Non-Stick Spray!
Weigh out your 166g Hash Browns (I use Simply Potatoes Brand) and toss them in your
Skillet. Flatten them out and mold them to the bottom of your pan.
Toss your Skillet on the stove and turn the heat up to Medium! Cook your Hash Browns
for 6-7 Minutes each side until they're browned.
While the Hash Browns are cooking we'll get our Peppers & Onions ready! Feel free to
use whatever Peppers you like but I lean towards the colorful ones: Red, Orange, &
Yellow. I think Red Onions work best for this recipe but use white if you like! On a
cutting board dice these all up until you have 84g of Peppers & 56g of Onions.
Once your Hash Browns are finished cooking in your Skillet scoot them over to one side
of your Pan and toss in your Peppers & Onions! Cook these for a few minutes until they
cook down.
Once the Peppers & Onions are finished we'll remove our Skillet from the heat. Use a
Spoon or Spatula and mix all of your Hash Browns & Peppers/Onions together! Press
down on the pile until the whole bottom of your pan is evenly covered.
Now we move onto the Meat! I like to use Pre-Cooked Beef Fajitas (I Buy HEB Extra
Lean Brand) that way it keeps this simple but feel free to cook up some Steak if you'd
like! Take your 168g Beef and layer it on top of your Hash Browns & Peppers/Onions.
Now we'll take our 84g of Fat Free Cheddar Cheese & layer it on top of our beef. Grab a
Spoon and create a couple divits in the top of our cheese for our 2 Large Eggs! We're
basically making a cup shaped indent to crack our eggs into! Crack both of your Eggs
into the indents that we made.
Now our Skillet is ready to go in the oven! Toss it in at 400 Degrees for around 15-16
Minutes or until your Cheese is melted and the Eggs are cooked to your liking!
And BOOM! We now have an Anabolic One Pan Breakfast Skillet that is an absolute
delicacy! Feel free to split this into multiple servings and microwave later!
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scottwuenstel@gmail.com 30 Jan 2021
BACON BREAKFAST PIZZA
INGREDIENTS:
220 Calorie Pizza Crust
Egg Beaters
Fat Free Cheddar Cheese
Real Bacon Crumbles
Salt & Pepper
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
138g
56g
28g
1g
DIRECTIONS:
470
10g
52g
43g
2g
I've been eating these Breakfast Pizzas every single day for the last
week! This thing is too simple & too delicious to not make a staple in
your diet! Let's do this!
First thing we'll do is weigh out our 138g Liquid Egg Beaters and PreHeat a Skillet to Medium/High Heat! Pour your Egg Beaters in and
cook these until finished. Remove from the stove and set off to the
side.
Now we build! Take your Small Pizza Crust (I buy Kroger Brand Thin
& Crispy Organic Pizza Crusts for this that are the size of a personal
pizza & are around 220 Calories. Feel free to use any other crust
alternative you'd like) and lay it on a greased baking sheet!
Take your Cooked Eggs and space them out evenly on your crust.
On top of this we'll lay down our 56g of Fat Free Cheddar Cheese!
Finally we'll lay down our 28g of Real Bacon Crumbles. You can find
Bacon Crumbles in the same aisle you find Salad Dressings in at your
local grocery! Make sure you're buying the "Real Bacon" ones to
ensure you get the best flavor and not some fake bacon product.
Once your Breakfast Pizza is fully built we'll toss it in the oven at 400
Degrees for around 10-12 Minutes! Once you pull it out lightly
season with Salt & Pepper!
And BOOM! You now have a delicious Breakfast Bacon Pizza that is
guaranteed to impress anyone who gives it a try! Feel free to add
White Onions or any other Veggie toppings you'd like to really spice
up the flavor profile!
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scottwuenstel@gmail.com 30 Jan 2021
BREAKFAST QUESADILLA
INGREDIENTS:
Low Carb High Fiber Wrap
Egg Beaters
Fat Free Cheddar Cheese
Turkey Sausage
Real Bacon Pieces
Tri-Color Pepper Blend
Red Onion
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
46g
56g
28g
7g
14g
14g
DIRECTIONS:
273
5g
36g
21g
11g
This recipe right here is an absolute delicacy! Feel free to make two at a time since a
large pan will easily cook two simultaneously, just make sure you double all of the
ingredients above! Let's do this!
First thing we want to do is lay out our Low Carb High Fiber Tortilla. Now take your 56g of
Fat Free Cheddar Cheese and spread half of it on one side of the tortilla.
Next we'll fry up our Turkey Sausage! Weigh it out and toss it in a Skillet set to a
Medium/High Heat. This will cook rather quickly so don't walk away from it. Once
finished set off to the side.
Now we'll get the rest of our Quesadilla Filling ready! Combine your 14g of Chopped Red
Onion & 14g of Peppers (I personally use a combination of Red/Yellow/Green for this
one) in a small bowl. Toss these in a Large Skillet for a couple minutes to let them soften.
Once your Peppers are softened we'll toss in our 46g Egg Beaters (Make sure you are
reading the nutrition label and buying the version with zero fat) & 7g Real Bacon Pieces
(These are the real version of Bacon Bits which you'll find in the Salad Dressing aisle) &
give this a quick scramble until the Eggs are fully cooked!
Now we build! Take your cooked Turkey Sausage and spread it out evenly on your
Quesadilla on top of the cheese. Next take your Egg, Bacon, & Pepper filling and spread
it evenly on top of your Sausage. Finally take the other half of your Cheese and lay it on
top of your Eggs.
Once your Quesadilla is built go ahead and fold it over. Press down on it to spread out
the fillings and to make sure everything cooks evenly!
Now we'll just Pre-Heat our Skillet to a Medium/Low Heat and hit it with a light coating of
Non-Stick Spray. Now just sit your Quesadilla down in the Skillet and cook for 5-6
Minutes each side until the Cheese is melted and the outside of your Tortilla has a
golden brown color!
And BOOM! You now have an Anabolic Breakfast Quesadilla that is incredible at any time
of day! Feel free to add some Salsa or Sugar Free BBQ Sauce to this if you want to
further ramp up that flavor!
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scottwuenstel@gmail.com 30 Jan 2021
Anytime
RECIPES
37
scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC DEEP DISH PIZZA
INGREDIENTS:
White Flour
Fat Free Cheese
Low Calorie Pasta Sauce
Turkey Pepperoni
Active Dry Yeast
MACROS:
120g
112g
224g
60g
1 Pack
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
826
10g
68g
116g
6g
This is my FAVORITE pizza recipe hands down. Want the closest thing you can get to a
"dirty" pizza without all the calories? This is the one you want!
First thing you want to do is grab a powerful blender or food processor to make your
dough with. I've never tried this by hand but I can't imagine it'd go well.
Take 90g of your white flour & your pack of active dry yeast and dump into your
blender. You can also add a little bit of salt and/or oregano to this if you'd like to add a
little more flavor but this isn't necessary.
Blend all of these ingredients until they're incorporated together. Next we need to
add some water to this and we need it to be warm but not boiling. Ideally having it
between 110-125 degrees is the best bet but I normally just make sure my water is
warm but not painfully hot.
With our blender turned on we want to slowly pour our warm water in and let it
incorporate with our yeast & flour. The active dry yeast will only activate with warm
water.
At this point you should see your dough start to form. What we want to do now is add
the rest of our flour (30g) into the blender and blend it up. Once we do this you can
check your dough ball to see if it's the right consistency. If it's sticky to the touch then
add a little more flour to it and blend. If it's not quite a "dough" consistency then add
a tiny bit of water and keep blending. This is the tricky part but really easy once you
know what you're looking for.
At this point you should have a nice little dough ball. We want to throw this in a large
mixing bowl and cover with plastic wrap and let sit for about 40 minutes to let it rise.
Once our dough has risen we can now take it out of our bowl and place on a pizza
circle (or baking dish of preference) and roll out into our crust.
Next add your pasta sauce, cheese, & turkey pepperoni to the top of the pizza and
place in the oven at 400 degrees for 15-20 minutes depending on how well done you
like your crust.
Finally pull this bad boy out of the oven & enjoy! This has been a game changer for me
& once you learn to make your own dough I promise this will be a guilt free staple!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC PIZZA BURRITO
INGREDIENTS:
High Fiber Tortilla
Turkey Pepperoni
Pizza Sauce
Fat Free Mozzarella
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1 Wrap
30g
63g
56g
DIRECTIONS:
324
8g
36g
27g
14g
Start by taking a small sheet of foil and
laying it out. This will be the cover for
your burrito. Make sure you spray it with
non-stick spray to save on hassle later.
Lay a tortilla out on your foil sheet and
place your cheese & pepperoni in the
middle.
Next add your sauce on top & roll the
burrito up. Once the burrito is rolled up
wrap your foil around it.
Place your burrito in the oven at 400
degrees for 20 minutes.
Remove from the oven and let cool for 35 minutes. Enjoy this gooey & delicious
burrito!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC NACHOS
INGREDIENTS:
Joseph's Lavash Flatbread
White Queso
96% Lean Beef
MACROS:
2
60g
112g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
496
16g
50g
38g
8g
Stupid simple recipe! High volume and delicious. Skip the
2000 calorie plate of nachos and have these instead!
Start by taking two Joseph's flatbreads & running a pizza
cutter down the length of them until you have a bunch of
little strips. Now stack a few strips on top of each other and
keep cutting until you have a bunch of little squares. Do this
to both flatbreads.
Spread the squares out with space between them on two
baking sheets & toss in the oven at 350 degrees for 6-10
minutes. Cook time varies based on how crispy you want
your nachos to be!
In a microwave safe bowl heat up your queso until it's hot.
Start with 30 seconds and keep microwaving until it's how
you want it!
Cook your ground beef in a skillet on medium high heat to
save on time. Feel free to season your beef however you'd
like it although for me personally a little salt does the trick.
Once your nacho squares are done in the oven pull them out
and throw on a plate. Pour your queso on top and your beef
on top of that & BOOM now you have a massive plate of
nachos that your gains will thank you for!
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scottwuenstel@gmail.com 30 Jan 2021
GRILLED TURKEY MELT
INGREDIENTS:
MACROS:
Deli Turkey Breast
White Bread
Fat Free American Cheese
Zero Calorie Butter Spray
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
2 Slices
2 Slices
1 Bottle
DIRECTIONS:
418
6g
51g
40g
3g
One of the easiest recipes you'll ever make! Ready in minutes &
perfect for Weekly Meal Prep! Let's go!
First thing you want to do is lay out your two slices of White Bread.
The bread I use is 130 Calories for two pieces so make sure you're
reading those nutrition labels!
Spray one side of each piece of bread with your Zero Calorie Butter
Spray until it's covered. Go ahead and flip both pieces over so the
butter side is down.
Lay down a piece of Fat Free American Cheese on each slice of
bread. Now, just weigh out your 224g of Deli Turkey Breast (I Use
Oscar Meyer Brand) and lay it down on your sandwich. Take the
other slice of bread and flip it over so the butter side is facing up
and sit it on top of your sandwich!
Now what you want to do is use a Double Sided Grill or Panini Press
to put the finishing touches on this sandwich! I have a George
Foreman Grill I bought on Amazon for really cheap and it's well
worth it for recipes like this!
Let your Grill pre-heat for a couple minutes and sit your Sandwich
down on it. Close the lid on top and press down on your sandwich
until it flattens out. Hold it in place and let your Sandwich cook for
2-3 Minutes!
And BOOM! You now have a delicious Grilled Turkey Melt that is
packed with Protein and delicious even when you eat it cold!
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scottwuenstel@gmail.com 30 Jan 2021
PIZZA QUESADILLA
INGREDIENTS:
Joseph's Lavash Flatbread
Fat Free Mozzarella
Turkey Pepperoni
Pizza Sauce
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
112g
60g
112g
DIRECTIONS:
445
9g
59g
32g
6g
Gooey & Cheesy Goodness!! Crush those cravings
with this BEAST of a quesadilla!
Start by laying out a Josephs flat bread on piece of
foil. Makes sure you spray the foil with non-stick
spray so your quesadilla doesn't stick!
Now take your flatbread and lay your cheese out
on half of it followed up by your turkey pepperoni
and sauce. Once you have all your fillings on the
flatbread fold it over and wrap it up in your foil.
The best way to cook this now is in a two sided grill
(like a george foremean) or a panini press. Throw
your foil wrapped quesadilla on your grill and press
down so the heating element is touching both
sides. Let this cook for around 5-8 minutes or until
your cheese is fully melted.
Once you check on your quesadilla and everything
is gooey you are good to go! Now grab a fork and
go to town on this delicacy!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC GRILLED CHEESE
INGREDIENTS:
White Bread
Fat Free American Singles
Canadian Bacon
Zero Calorie Butter Spray
MACROS:
2 Slices
6
112g
1 Bottle
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
458
6g
55g
46g
3g
This thing is a game changer! Seriously, if you want the ULTIMATE
Grilled Cheese Sandwich then look no further than this
monstrosity!
Starting off take your two slices of Low Calorie White Bread & spray
one side of each piece with a thorough coating of Zero Calorie
Butter Spray.
Now take your 112g of Canadian Bacon and cut it up into little
strips. You can take these strips and throw them in an Air Fryer for
5-8 Minutes to make them really crispy! Otherwise they don't need
cooking so you can skip this step if you'd like.
Now we just need to assemble our sandwich! Starting with the
butter side down place one of your pieces of bread on a small
plate.
Now what we'll do is add a slice of Fat Free American Cheese &
then add some of our bacon strips. We will repeat these steps
until we have multiple layers of both bacon and cheese!
Finally, put the top piece of bread on and place your sandwich in a
pre-heated skillet set to low/medium heat. Feel free to press down
on the sandwich with your spatula to make it cook faster! Cook for
around 3-5 Minutes a side. Once your cheese is melted & your
bread is browned you can pull it off the stove!
And BOOM! You have one of my favorite sandwiches. Gooey,
Crispy, & ANABOLIC!!
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scottwuenstel@gmail.com 30 Jan 2021
CHEESY BISCUIT SLIDERS
INGREDIENTS:
100 Calorie Biscuit
96% Lean Ground Beef
Fat Free American Cheese
Zero Calorie Butter Spray
MACROS:
1
112g
1 Slice
1 Bottle
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
264
8g
31g
17g
1g
DIRECTIONS:
Another super simple recipe that is incredibly delicious and easy to Meal
Prep for the week! Let's do this!
First thing you want to do is get your biscuit ready to go in the oven! I buy
the 100 Calorie Pillsbury Butter Tastin' Biscuits but this is personal
preference! As long as it's 100 Calories you'll be good to go! Toss your
biscuit in the oven at 400 Degrees for around 8-11 Minutes!
While your Biscuit is in the oven weigh out your 112g of 96% Lean Ground
Beef on a small plate or cutting board. I recommend seasoning with Salt,
Ground Mustard, Onion Powder, & Paprika to give the burger some smoky
flavor! Once seasoned form it up into a patty.
Once your Burger is ready to go just pre-heat a Skillet or Grill to a MediumHigh heat and cook for about 3-4 Minutes each side until it's cooked to your
liking!
Remove your Biscuit from the oven and split down the middle so you have a
top & bottom bun. Spray each half with some of your Zero Calorie Butter
Spray!
Now take your slice of Fat Free American Cheese and place it on the
underside of your top biscuit. It'll be larger than your biscuit so fold in the
corners & tuck them underneath.
Once your Patty is finished cooking you will place it on your Biscuit and put
the top bun on so the folded Cheese is touching the Hot Patty!
And BOOM! You now have a Cheesy Biscuit Slider that is absolutely
incredible, especially if you eat it fresh off the stove!
*NOTES* If making these for an entire week then any extras you have past
the 3 Day Mark I recommend Freezing. Remove from the freezer and place
in your fridge the night before you want to eat them so they'll be thawed and
ready to go!
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scottwuenstel@gmail.com 30 Jan 2021
BUFFALO CHICKEN DIP
INGREDIENTS:
Chicken Breast
Fat Free Blue Cheese
Fat Free Greek Yogurt
Fat Free Cheddar Cheese
Fat Free Cream Cheese
Zero Calorie Buffalo Sauce
Powdered Dry Ranch
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
56g
85g
168g
56g
120g
8g
605
1g
112g
37g
0g
DIRECTIONS:
First thing we want to do is cook & shred our Chicken Breast. Feel free to use a Rotisserie
Chicken if you want to skip this step but I promise it's super easy to just do at home!
First you'll trim a large Chicken Breast to remove all the fat and gristle. You want this Breast
to weigh 224g when you're finished.
Go ahead and season your Chicken Breast with Salt & Pepper if you'd like although this isn't
required.
Once your Chicken Breast is trimmed and seasoned go ahead and sit it down in a pot and
add water until your entire Chicken Breast is covered with about an inch of water above it.
Go ahead and bring this to a Boil.
Once your Water is boiling you'll now reduce the heat to a Low Simmer and set a timer for
around 8-10 Minutes. You want the internal temperature to reach 165 Degrees to ensure it's
done so feel free to use a meat thermometer to double check!
Once your Chicken Breast is cooked all the way through go ahead and pull it off the stove and
out of the water. Set it on a surface to cool for a few minutes before shredding.
Once your Chicken has cooled you can now start shredding it! I personally just use my hands
and make quick work of it but feel free to toss it in a Stand Mixer or you can use the lauded
"Fork Method". Once your Chicken Breast has been shredded into little pieces toss it in a
large Mixing Bowl.
In this same Mixing Bowl throw in your Fat Free Blue Cheese Dressing, Fat Free Greek Yogurt,
Fat Free Cheddar Cheese, Fat Free Cream Cheese, Zero Calorie Buffalo Sauce (I Use Franks
Red Hot Buffalo), & your Powdered Ranch.
Once all of your Ingredients are in the bowl go ahead and mix everything together with a
whisk until it's all the same color and mixed thoroughly.
Transfer your Buffalo Chicken Dip to a Baking Dish & throw it in the Oven at 350 Degrees for
25 Minutes.
And BOOM!! You now have Anabolic Buffalo Chicken Dip that no one would ever realize is
actually good for you! Show up to the next party with this and do everyone a favor!
*NOTES* For the PERFECT chips that are low calorie just grab a Josephs Lavash Flat Bread
and cut it up into little squares. Bake for around 10 minutes at 350 Degrees and you're
golden!
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scottwuenstel@gmail.com 30 Jan 2021
FLAMIN HOT CHICKEN SALAD
INGREDIENTS:
Spinach
Baked Hot Cheetohs
Chicken Breast
Sriracha
Sugar Free BBQ Sauce
Onion Powder
Garlic Powder
Black Pepper
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
300g
25g
168g
15g
30g
3g
3g
2g
DIRECTIONS:
333
5g
42g
30g
8g
The ultimate hunger killer! I love this salad because it tastes
incredible, takes forever to eat, & is very low calorie and filling!
First you want to grab the largest bowl you have. I recommend a
large mixing bowl. Dump your spinach in here. The weight above
is equivalent to one large bag you'd find at the grocery.
Next we want to take our onion powder, garlic powder, & black
pepper and throw it in the bowl with our salad.
Take your baked flaming hot cheetohs and break them up into
little pieces. I buy the snack size bags in bulk and just use one of
them myself but do it however you'd like. Once your cheetohs are
broken up into small pieces throw them in the bowl!
Now we want to cut our chicken breast up into little pieces and
cook it real quick in the skillet. If you pre-heat your pan to a
medium high heat this step will only take about 5 minutes. Once
the chicken is finished throw it in your salad bowl.
Now that all of our ingredients are in the salad bowl the last thing
we have to do is add our Sriracha & Sugar Free BBQ sauce and
we're home free! Don't sleep on this salad: I've been eating it
every day for the last 3 weeks and haven't gotten tired of it yet!
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scottwuenstel@gmail.com 30 Jan 2021
CRISPY NACHO CHICKEN SALAD
INGREDIENTS:
Spinach
Josephs Lavash Bread
Chicken Breast
Sriracha
Sugar Free BBQ Sauce
Onion Powder
Garlic Powder
Black Pepper
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
300g
2
168g
15g
30g
3g
3g
2g
424
7g
63g
43g
14g
DIRECTIONS:
This salad is my new favorite! Trust me on this one: you'll want to
eat this thing every day!!
First you want to pre-heat your oven to 350 degrees and grab two
baking sheets. Take your Josephs Flat Breads and cut them into
little bite sized squares and spread evenly on each of your baking
sheets. Spray non-stick spray so you don't have to worry about
them sticking!
Place your flat bread bites in the oven for about 8 minutes until
they're crispy. Remove & set to the side.
Grab the largest bowl you have & dump your spinach in there. The
weight above is equivalent to one large bag you'd find at the
grocery.
Next we want to take our onion powder, garlic powder, black
pepper & sauces and throw them in the bowl with our salad.
Take your cripsy nachos we created and throw them on top.
Now we want to cut our chicken breast up into little pieces and
cook it real quick in the skillet. If you pre-heat your pan to a
medium high heat this step will only take about 5 minutes. Once
the chicken is finished throw it in your salad bowl.
And BOOM!! You now have a cripsy chicken salad that will leave
you feeling completely satisfied after you eat it. Don't sleep on this
one until you try it out!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC CHILI CHEESE DOGS
INGREDIENTS:
100 Calorie Hot Dog Bun
Lean Beef Hot Dog
96% Lean Ground Beef
Fat Free Cheddar Cheese
Chili Seasoning Mix
MACROS:
1 Bun
1 Dog
84g
28g
9g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
324
8g
36g
27g
1g
If you've been missing those classic Ball Park foods then I'm telling ya now:
this recipe might be your new favorite!! I like to make 2-3 at a time since
they're so good!
First thing we'll cover is our Hot Dogs & Buns. When it comes to Hot Dogs I
buy the Oscar Meyer Lean Beef Hot Dogs since they're the best bang for you
buck overall for flavor & calories. They're only 60 Calories a piece so if you
are swapping for a different brand just make sure you keep those calories in
check! As for Buns I use the cheapest brand I find at Wal Mart, but keep
calories in mind when swapping. The better you get at reading nutrition
labels the more Anabolic you'll be!
We'll start off by cooking our Hot Dogs! I have a little Mini Electric Grill I use
indoors but feel free to fry these, boil these, grill these or even microwave
them! Hot Dogs are already cooked so you don't have to worry about
undercooking.
Once your Hot Dogs are finished place them in your buns. Go ahead and
Pre-Heat a skillet to a Medium-High Heat and toss in your 84g Ground Beef!
Cook this until browned. If making multiple Chili Cheese Dogs just multiply
out your ingredients!
Once your beef is browned add in your 9g Chili Seasoning Mix (I buy packets
at my grocery that are similar to Taco Meat Seasoning) along with 40g of
water. Mix this up with your beef until thoroughly mixed. Let this sit and
simmer on low heat for a couple minutes until it thickens up!
Now all that's left to do is add your Chili to each of your Dogs. And finally, top
your Chili with your 28g Fat Free Cheddar Cheese!
And BOOM! You now have Anabolic Chili Cheese Dogs that will be a hit with
whoever eats them! I personally like to add Spicy Brown Mustard on top to
really seal the deal!
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scottwuenstel@gmail.com 30 Jan 2021
DEEP DISH MINI PIZZAS
INGREDIENTS:
Fat Free Mozzarella
Fat Free Cheddar
Liquid Egg Whites
Fat Free Cream Cheese
Pizza Sauce
Turkey Pepperoni
Oregano
Garlic Powder
Crushed Red Peppers
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
56g
56g
46g
56g
63g
15g
1g
1g
.5g
DIRECTIONS:
319
3g
52g
21g
1g
This recipe is PERFECT to meal prep for the whole week! If you want to make
multiple days worth of this one just multiply the ingredients out by the number of
days you want to make!
Starting off grab a Large Mixing Bowl and toss in your Fat Free Cheddar Cheese,
Liquid Egg Whites, Fat Free Cream Cheese, Oregano, Garlic Powder, & Crushed
Red Peppers. Add about 1g of Salt to this if you don't mind the sodium! Mix all of
these together until the Cream Cheese is smoothed out and you have a creamy
batter!
Now, I personally use Mini Foil Loaf Pans to portion these out since they come with
lids but use whatever oven safe baking dish you'd like! Spoon your batter into
your dish & flatten it out.
Now just toss your Pizza Crust in the oven at 350 Degrees for 20-25 Minutes!
Once you pull it out of the oven you'll notice that it has hardened and become
more of a crust like texture. It won't be quite done but don't worry, we have
another cooking cycle in the oven!
Now all you do is top it with your Pizza Sauce, Fat Free Mozzarella Cheese, &
Turkey Pepperoni! Feel free to add any Veggie toppings you'd like!
Once your Mini Deep Dish Pizza is fully built all it needs is about 15 Minutes in the
Oven at 350 Degrees!
And BOOM! You now have a delicious Pizza that is loaded with Protein & has an
amazing flavor! If you want a High Protein Pizza with none of the guilt then this is
definitely the recipe you're looking for!
*Notes* If making for multiple days just lid the others up and place in the
fridge/freezer! You can re-heat in the oven at 350 Degrees for about 15 Minutes
OR scoop it out onto a plate and give it a couple minutes in the microwave!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC SPAGHETTI
INGREDIENTS:
Shirataki Noodles
96/4 Lean Ground Beef
Low Calorie Marinara
MACROS:
448g
224g
500g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
615
15g
60g
60g
20g
Shirataki Noodles are the king of pasta! Quite literally the lowest calorie pasta
noodles you can find and so easy to prepare it'll blow your mind! Let's get
started!
First thing we'll touch on is the Shirataki Noodles. These can be a little trickier
to find, I personally find mine at Kroger. If you google Shirataki Noodles you'll
find stores near you that will have them so you can swing in and scoop them
up!
What we'll do first is weigh out both our 224g 96% Lean Ground Beef & 500g
Low Calorie Marinara Sauce (I Use Barilla Brand Marinara). Toss your Marinara
Sauce in a Medium Sized Sauce Pan & set the Heat to Medium.
Now just Pre-Heat a Skillet to Medium-High Heat and toss your Ground Beef in!
Fry this until Browned. Once finished toss it in the bowl with your Marinara
Sauce & stir everything together!
At this point we'll keep our Spaghetti Sauce set to Medium Heat for a few more
minutes or until it heats up to your liking! You can toss seasonings in here if
you'd like but it's not necessary. Personally I like a little Garlic Powder, Oregano,
& Crushed Red Pepper Flakes!
The Shirataki Noodles are super easy to prep! Just grab a Strainer and dump
your Shirataki Noodles in and rinse them thoroughly. When finished, strain as
much liquid off as you can and toss them in a Microwave Safe Bowl! Microwave
on High for 90-120 Seconds!
Once finished Strain them off one more time to remove any excess liquid.
Once strained just toss them in a bowl or on a plate. Your sauce should be
good to go at this point so just pour it on top of your Noodles!
And BOOM! You now have Anabolic Spaghetti that is High in Protein & super
filling! Feel free to top with some Powdered Parmesan Cheese to add a little
kick of flavor!
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scottwuenstel@gmail.com 30 Jan 2021
BBQ BONELESS WINGS
INGREDIENTS:
Chicken Breast
Corn Flakes
G Hughes BBQ Sauce
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
40g
120g
DIRECTIONS:
402
2g
53g
43g
1g
Another super simple recipe!! Only takes three ingredients but has LOADS
of flavor & protein! Let's get after it!
First step is to cut your Chicken Breast up into bite size pieces. Keep them
all around the same weight & size so they cook evenly.
Now just pour 60g of your Sugar Free BBQ Sauce (G Hughes Sweet & Spicy
is my preferred brand) in a bowl and toss your cut up chicken down in
along with it! Mix this up by hand until all of your Chicken pieces are
covered!
Now go ahead and weigh out your Corn Flakes in another Bowl and break
them up into little tiny pieces! This will be our breading!
Now, you can either dump your BBQ Sauce Covered Chicken down into
your broken up Corn Flakes & mix them all together until breaded OR you
can go piece by piece and dip each piece of Chicken in your breading until
it's covered. Either way works well!
Once all of your pieces are breaded & ready to go all you have to do is toss
them on a Baking Sheet making sure you leave space between your pieces.
If you have a wire rack to elevate them that'll help the undersides cook
better but this isn't necessary!
Toss them in the oven on 425 Degrees for about 13-15 Minutes! Once
they're finished cooking top the chicken with your remaining 60g of BBQ
Sauce!
And BOOM! You now have Anabolic BBQ Boneless Wings that are
absolutely delicious and perfect for meal prep!
*NOTES* If Meal Prepping out for the entire week with 3 full trays you'll
want to bake on 425 Degrees for between 18-22 Minutes! Use Convection
mode if your oven has it for more even cooking!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC BAGEL BITES
INGREDIENTS:
Mini Bagels
Fat Free Mozzarella
Turkey Pepperoni
Low Calorie Marinara
Oregano
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
86g
84g
30g
62g
2g
DIRECTIONS:
482
6g
45g
62g
4g
We took the classic Bagel Bites you'd buy at the grocery store and made
them Anabolic! The perfect late night snack! Let's get started...
First thing we'll discuss is the Bagels. I buy Thomas Mini Bagels at my
grocery. They're 250 Calories for two bagels and weigh out to 86g. This
is the brand I recommend since you'll find them just about anywhere but
if you swap just make sure the calories even out and you'll be good to go!
Lay out your two Mini Bagels on a cutting board and split them in half.
The bottom half of the bagel will be a little thicker then the top so we'll
use a knife and cut it into two pieces that way we'll get an extra Bagel Bite
out of it! Do this to both bottom halves of your bagels.
You should now have 6 Bagel Bites! Weigh out your 84g of Fat Free
Mozzarella & your 30g of Turkey Pepperoni and place them on your
cutting board. Using a knife chop both piles up until they're smaller
pieces that will more easily be spread on your Bagels.
Now just weigh out your 62g of Low Calorie Marinara Sauce (I Use Barilla
Brand) and spread it evenly on top of each of your Bagels. After this go
ahead and evenly spread your Fat Free Mozzarella on top of your
Marinara. Take some Oregano and sprinkle it on top of your cheese to
add a nice seasoning to each one! And finally spread out your Turkey
Pepperoni evenly on each Bagel Bite.
Now that our Bagel Bites are assembled all we have to do is toss them in
the oven at 350 Degrees for 18-20 Minutes!
And BOOM! We now have Anabolic Bagel Bites that are the perfect late
night Netflix snack! Feel free to add additional toppings to these to fit
your preference!
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scottwuenstel@gmail.com 30 Jan 2021
THIN CRUST PEPPERONI PIZZA
INGREDIENTS:
Joseph's Lavash Flatbread
Low Cal Marinara Sauce
Fat Free Mozzarella
Turkey Pepperoni
MACROS:
1 Piece
112g
84g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
388
8g
49g
30g
5g
Grab a large baking sheet and lay a piece of foil down
on it & spray with a light coating of non-stick spray.
Lay your flatbread out on the pan and flatten any
creases or bumps you may find.
Add your marinara sauce on top and spread evenly
across the flatbread while leaving room for crust on
the outside.
Add your fat free cheese & spread as evenly as
possible.
Next we add our turkey pepperoni to the pizza and try
to make it look as pretty as possible for the gram!
Pre-heat your oven to 350 degrees and cook the pizza
anywhere from 8-13 minutes. Cook time can vary
depending on whether you want a crispier or softer
crust.
Pull out of the oven, cut into slices, & enjoy this
delicacy!
*NOTES* You can throw the flatbread in the oven for 5
minutes or so at 350 degrees before adding topping if
you want a real crispy crust!
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scottwuenstel@gmail.com 30 Jan 2021
THIN CRUST BBQ CHICKEN PIZZA
INGREDIENTS:
Joseph's Lavash Flatbread
Sugar Free BBQ Sauce
Fat Free Mozzarella
Chicken Breast
MACROS:
1 Piece
120g
84g
168g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
444
4g
72g
30g
4g
Grab a large baking sheet and lay a piece of foil down
on it & spray with a light coating of non-stick spray.
Lay your flatbread out on the pan and flatten any
creases or bumps you may find.
Add your BBQ sauce on top and spread evenly across
the flatbread while leaving room for crust on the
outside.
Add your fat free cheese & spread as evenly as
possible.
Next we add our cooked chicken breast to the pizza
and try to make it look as pretty as possible for the
gram!
Pre-heat your oven to 350 degrees and cook the pizza
anywhere from 8-13 minutes. Cook time can vary
depending on whether you want a crispier or softer
crust.
Pull out of the oven, cut into slices, & enjoy this delicacy!
*NOTES* You can throw the flatbread in the oven for 5
minutes or so at 350 degrees before adding topping if
you want a real crispy crust!
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scottwuenstel@gmail.com 30 Jan 2021
PHILLY CHEESESTEAK SLIDERS
INGREDIENTS:
96% Lean Ground Beef
White Dinner Rolls
Zero Calorie Butter Spray
Fat Free Mozzarella
Reduced Fat Pepperjack
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
896g
20
1 Bottle
196g
189g
DIRECTIONS:
2980
60g
360g
250g
16g
Don't let the calories fool you on this recipe! It's a game changer for a
party or event. We make 20 of these sandwiches so there are plenty to go
around!
First we want to take our dinner rolls and split them in half so we have a
top & bottom bun for our sandwiches. You can use a knife for this but a
clever pair of hands also works. Once we do this we spray a large baking
dish with non-stick spray and place just the bottom buns down in the pan.
Next we spray the buns with a zero calorie butter spray. I personally use I
Can't Believe It's Not Butter Spray and it works great! Get an even coating
of spray across all of our buns.
Next we take the entire bag of fat free mozzarella cheese and lay it down
on our buns. Spread it evenly to ensure cheesy goodness in every
sandwich!
Now we want to cook our ground beef & place it on top of the cheese in
our pan. You can season the beef if you'd like but this is not necessary.
Next we add our reduced fat pepperjack slices on top of the beef we just
laid down. I personally use a whole 10 pack of Sargento for this but any
reduced fat brand will work!
Now we spray the underside of each of our top buns and sit them on top.
We now have our sandwiches created and looking pretty so it's time to
throw them in the oven for around 30 minutes at 350 degrees! You can
take them out of the oven at 20 minutes to add more butter spray to the
top if you'd like for an added flavor burst before putting back in!
And here we go!! We have a big high protein tray of Philly Cheesesteak
Sliders that everyone is going to love! Make sure you have a spatula ready
to dole out this sweet goodness!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC PIZZA SUB
INGREDIENTS:
190 Calorie Sub Roll
Turkey Pepperoni
Fat Free Mozzarella
Low Calorie Marinara
Oregano
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
60g
56g
63g
1g
DIRECTIONS:
447
11g
43g
44g
2g
This recipe is not only delicious but extremely easy to Meal Prep
for the entire week! Simple, Tasty, & Anabolic! Let's do this!
First thing you want to do is split your 190 Calorie Sub Roll &
open it face up! If you can't find 190 Calorie Sub Rolls just get
as close as you can in calories and you'll be just fine!
Spread your 56g of Fat Free Mozzarella evenly on both sides of
your sub buns, followed by your 60g of Turkey Pepperoni. The
more evenly this is spread out the easier your Sub will be to
close up!
Next just sprinkle your gram of Oregano on top of your
Pepperoni!
Finally add your 63g of Low Calorie Marinara Sauce on top of
your Pepperoni! Keep in mind that you won't necessarily find a
Marinara Sauce that is labeled "low calorie" so you'll need to
look at the options available at your store and choose the one
with the best nutrition label!
For the perfect Pizza Sub you'll want to wrap this in foil and
throw it in the Oven at 400 Degrees for 15-18 Minutes! If
Microwaving out of Tupperware Containers just leave your subs
open and microwave for about 90-120 Seconds!
And BOOM! You now have easy "grab & go" Anabolic Pizza
Subs that are delicious and will last in your Fridge the entire
week!
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scottwuenstel@gmail.com 30 Jan 2021
CHICKEN N' NOODLES
INGREDIENTS:
Chicken Breast
Frozen Egg Noodles
Fat Free Chicken Broth
98% Fat Free Cream Of
Chicken
Onion Powder
Garlic Powder
Seasoned Salt
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
448g
240g
1 Can
1 Can
1g
1g
1g
DIRECTIONS:
1285
17g
131g
152g
4g
One of my favorite recipes! Delicious & Creamy! Best part is if you want
to make a larger batch just start doubling the ingredients!
In a large pot throw in your Fat Free Chicken Broth, 98% Fat Free Cream
Of Chicken, Onion Powder, Garlic Powder, & Seasoned Salt. Stir all of
these together and bring to a boil!
While we're waiting on our broth to heat up we will cut our chicken up
into little bite size pieces. In a separate pan toss in your chicken & cook
on medium high heat until it's cooked all the way through.
Once your chicken is finished throw it into your pot with the broth and
continue bringing to a boil.
Once your broth is boiling go ahead and dump your Frozen Egg Noodles
in. I usually buy the packs of Reames Frozen Egg Noodles in the blue
bag! This is my favorite brand but use whatever you like!
After adding the noodles in the pot will stop boiling so we'll want to bring
it back up to a boil. Make sure you give it a good stir and that all the
noodles are submerged down in the broth!
Once it returns to a boil we want to reduce the heat to medium/low and
let it sit and simmer for an additional 20-30 minutes. The longer it cooks
the thicker the broth will be!
And Voila! You now have a big heaping pile of chicken and noodles!
Throw it on top of some mashed potatoes for the Ultimate Anabolic
Comfort Food!
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scottwuenstel@gmail.com 30 Jan 2021
BEAN & CHEESE FREEZER BURRITO
INGREDIENTS:
200 Calorie Burrito Tortilla
Refried Beans
Fat Free Cheddar Cheese
Mild Salsa
Cumin
Garlic Powder
MACROS:
1
130g
112g
30g
1g
1g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
546
6g
50g
73g
8g
This is another simple & delicious Meal Prep recipe! Obviously you can
make just one BUT the ease of this recipe comes with how easy it is to
combine the ingredients and make a weeks worth! Let's get started...
The first thing you want to do is lay out a Square piece of Aluminum Foil
big enough for your Tortilla to fit on. Spray this with a coating of Non-Stick
Spray!
Now go ahead and lay down your Burrito Tortilla on the foil! The brand I
use is Mission Burrito Tortillas & they're 200 Calories a piece but feel free
to use whatever brand you like, just make sure it's big!
Now in a large mixing bowl add in your Refried Beans, Fat Free Cheddar
Cheese, Mild Salsa, Cumin, & Garlic Powder! Stir all of these together until
they're thoroughly combined.
Once your Bean & Cheese mixture is ready to go just spoon it into the
middle of your Tortilla! Go ahead and fold your Burrito up & wrap the foil
around it for safe storage!
When it comes to cooking these my favorite method is to toss it in the
Oven at 450 Degrees for about 30 Minutes! This really crisps up the
outside & makes the inside gooey & delicious! You can microwave these
as well & for me about 4 Minutes on High is perfect! These are also great
cold if you want my honest opinion!
And BOOM! You now have an Anabolic Bean & Cheese Burrito that is not
only super filling but delicious at the same time!
*Notes* If making this for multiple days just use a calculator and multiply
each ingredient by the number of days you're prepping for! These will last
in the fridge for a week & in the freezer for a few months!
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scottwuenstel@gmail.com 30 Jan 2021
BACON, EGG, & CHEESE BURRITO
INGREDIENTS:
200 Calorie Burrito Tortilla
Liquid Egg Whites
Canadian Bacon
Fat Free Cheddar
Mild Salsa
Queso Cheese
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
92g
84g
56g
32g
32g
482
10g
50g
48g
2g
DIRECTIONS:
The Ultimate Bacon, Egg, & Cheese Anabolic Burrito! These are not only
delicious but super simple to make! Let's do this!!
The first thing we want to do is lay out a piece of foil and spray it down with
a light coating of Non-Stick Cooking Spray! Lay your Large Burrito Tortilla
down on this. I personally use Mission Burrito Tortillas but feel free to use
whatever brand you want as long as it's 200 Calories!
First thing we'll do is lay out our 56g of Fat Free Cheddar Cheese in the
middle of our Tortilla. On top of that Cheese we will place our 32g of Mild
Salsa & 32g of Queso Cheese.
Now we'll weigh out both our 84g of Canadian Bacon & 92g of Liquid Egg
Whites in a bowl. Go ahead and Pre-Heat a Skillet to Medium-High Heat
and toss both your Egg Whites & Canadian Bacon down in! Let these cook
until your Egg Whites have finished which should only take a couple
minutes as long as you Pre-Heated. Once finished place both of these in
your burrito!
We officially have all of our Ingredients down in our Burrito so all that is left
to do is fold it up! This can be a little tricky if you have never folded a
Burrito before so I recommend looking up a Youtube Video for the proper
method. Once you do this once you'll be a pro!
Now that our Burrito is folded up all we do is wrap our Foil around it and
seal it up! You can either toss this in the oven at 350 Degrees for about 20
Minutes or remove the Foil and toss in the Microwave for 2-3 Minutes!
Either way this will be amazing!
And BOOM! You now have an Anabolic Bacon, Egg, & Cheese Breakfast
Burrito that will leave you feeling satisfied and ready to tackle the day!
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scottwuenstel@gmail.com 30 Jan 2021
BBQ CHICKEN FREEZER BURRITO
INGREDIENTS:
Large Burrito Tortilla
Chicken Breast
Sugar Free BBQ Sauce
Fat Free Cheddar
MACROS:
1
224g
30g
56g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
510
9.5g
69g
38g
3g
The ultimate lunch burrito! You can cook these in bulk and freeze them to
throw in the oven or microwave to eat later on! Perfect for grab and go!
First we want to lay out a piece of foil and spray it with non-stick spray & lay
our tortilla out on top of that. This way when we cook it later it doesn't
stick to the foil.
Now we want to let our skillet preheat on medium high heat. Doing this will
ensure our chicken cooks fast and develops a nice crust to it.
Next we want to take our chicken and cut it up into little bite size pieces.
Throw your chicken in the pre-heated skillet and let it cook for 3 minutes
on each side. Once it's done cooking I like to use my spatula and split the
pieces down the middle into smaller pieces and move around the pan for
added flavor.
Now we take our chicken and lay it out on our tortilla. After we do this we
add our cheddar cheese and BBQ sauce on top.
Now you will attempt to wrap your burrito. If you don't know how to
properly do it I suggest watching a Youtube video on it lol I'm not kidding.
Once your burrito is rolled you'll wrap the foil up around it and you're good
to either freeze it to cook later, refrigerate it, or throw it in the oven
immediately!
If you are cooking right away then you'll throw it in the oven at 350 degrees
for about 20 minutes. If you are cooking from frozen you'll need around 45
minutes of cooking time from frozen so make sure you plan ahead or thaw
it out in advance!
Now we have a perfect, macro friendly, & gooey burrito that is perfect to
eat anytime! Don't take my word for it: make yourself a batch and
experience the joy for yourself!
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scottwuenstel@gmail.com 30 Jan 2021
SPICY QUESO FREEZER BURRITO
INGREDIENTS:
Large Burrito Tortilla
93% Lean Ground Beef
Hot Salsa
White Queso
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
168g
60g
30g
DIRECTIONS:
555
22.5g
41.5g
44g
3g
The ultimate beef burrito! You can cook these in bulk and freeze them to
throw in the oven or microwave to eat later on! Perfect for grab and go!
First we want to lay out a piece of foil and spray it with non-stick spray &
lay our tortilla out on top of that. This way when we cook it later it
doesn't stick to the foil.
Now we want to let our skillet preheat on medium high heat. Our beef
will cook way faster this way and the faster we get this done the sooner
we get to eat!
Throw your beef in the pre-heated skillet and let it brown.
Obviously you can cook it to your preference but keep in mind it'll cook a
little extra when you throw it in the oven so you don't need to torch it.
Now take your cooked beef and lay it out on your tortilla. Go ahead and
place your queso and salsa on top.
Now you will attempt to wrap your burrito. If you don't know how to
properly do it I suggest watching a Youtube video on it lol I'm not kidding.
Once your burrito is rolled you'll wrap the foil up around it and you're
good to either freeze it to cook later, refrigerate it, or throw it in the oven
immediately!
If you are cooking right away then you'll throw it in the oven at 350
degrees for about 20 minutes. If you are cooking from frozen you'll need
around 45 minutes of cooking time from frozen so make sure you plan
ahead or thaw it out in advance!
Now we have a spicy & cheesy high protein burrito that anyone will love!
This is probably one of my favorite freezer burritos due to how the queso
& salsa combine in the oven. Seriously, it's a game changer!
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scottwuenstel@gmail.com 30 Jan 2021
DOUBLE SMASH BURGER
INGREDIENTS:
96% Lean Ground Beef
Low Calorie Bun
Turkey Bacon
Fat Free American Cheese
Zero Calorie Butter Spray
Light Mayo
Sriracha
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
1
42g
2 Slices
1 Bottle
8g
5g
675
23.5g
76g
40g
4g
DIRECTIONS:
First we want to season our lean beef. There isn't a whole lot of natural flavor
so we have to add it in ourselves. I like to use garlic powder, onion powder,
and sea salt personally but this step is not necessary.
After we season our beef we want to patty our burgers and form them into a
thick patty. Don't make them completely flat because we will smash them
later.
Take both your bottom and top bun and spray the underside with I Can't
Believe It's Not Butter Spray & brown them for a couple minutes in the skillet!
In a seperate bowl we'll mix up both our light mayo & sriracha to create a
secret sauce for this burger that will add a nice kick! Once mixed set to the
side.
In a large preheated pan we will spray a light coating of non-stick spray and
throw our burgers in there. Using a spatula (or two) you want to smash each
patty down as flat as you can get it in the pan in order to make it as thin as
possible.
Let each side cook for around 2-4 minutes depending on how well done you
like your burger. Once it's cooked you will place a slice of fat free american
cheese on each patty and let it melt.
Now pull the patties off & place onto your bun. We are now good to throw our
turkey bacon in the same skillet & let it cook through. Should only take a few
minutes on each side to get it nice and crispy.
Now we remove our turkey bacon & place it on top of our two patties & then
add a thick layer of our sauce to the underside of our top bun before placing it
on top.
And here we go!! You have an epic high protein smash burger that won't slow
you down like you were hit with a tranquilizer dart!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC DEEP DISH LASAGNA
INGREDIENTS:
96% Lean Ground Beef
Low Calorie Marinara
Oven Lasagna Noodles
Fat Free Mozzarella
Fat Free Cream Cheese
Liquid Egg Whites
Oregano
MACROS:
448g
375g
75g
224g
224g
92g
2g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1606
22g
218g
134g
15g
This recipe is extremely simple and perfect for Meal Prep or a Big Anabolic Dinner! If
making a bigger batch just multiply out the ingredients! Let's get started!
First thing we'll do is get our Cheese Spread ready! In a Large Mixing Bowl toss in your
224g Fat Free Mozzarella Cheese, 224g Fat Free Cream Cheese, 92g Liquid Egg Whites,
& 2g Oregano. Use a Spoon and mix all of these together until it's a smooth creamy
consistency!
Next we'll get our Beef ready! Toss your 448g 96% Lean Ground Beef in a Skillet set to
Medium-High Heat! I always recommend pre-heating your skillet to drastically cut down
on your cooking time! Cook this until browned.
Once your Lean Beef is browned go ahead and toss in your 375g Low Calorie Marinara
Sauce (I Use Barilla Brand) and mix it in with your beef. Reduce the Heat to low and let
this simmer for 2-3 minutes!
Now it's time to build! Grab a Small Cake Pan (I use an 8x8) & spray it with Non-Stick
Cooking Spray! Start by filling the bottom layer with half of your Lean Beef. Spread this
out until it fully fills the bottom of the pan.
On top of this we'll lay down half of our Oven Ready Lasagna Noodles! I personally use
Barilla Brand and they're a little too big for my Cake Pan so I break them in half before
placing them in. Once your Noodles are laid down take half of your Cream Cheese
spread and form a full layer of this on top of your noodles. Spread this edge to edge as
well!
And finally we'll repeat the last 3 steps! Add your final Beef Layer, then lay your
remaining Lasagna Noodles down, then the last of your Cheese Spread!
Once everything is spread edge to edge and looking pretty it's time to toss this in the
oven! Cover your pan with Foil & Bake this for 30 Minutes at 350 Degrees! After the 30
Minutes has elapsed go ahead and remove the foil and cook an additional 5-10 Minutes!
And BOOM! You now have Anabolic Deep Dish Lasagna that is PERFECT for any
occasion! Pair this with my Cheesy Texas Toast recipe and you'll have a full spread that
anyone will love!
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scottwuenstel@gmail.com 30 Jan 2021
CHEESY TEXAS TOAST
INGREDIENTS:
130 Calorie Bread
Fat Free Mozzarella
Fat Free Cheddar
White Queso Cheese
Oregano
Zero Calorie Butter Spray
MACROS:
1 Slice
28g
28g
32g
.5g
1 Bottle
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
256
4g
23g
32g
1g
If you've been craving Cheesy Texas Toast but still want a new low
weigh in tomorrow then look no further than this recipe!
The most important part of this recipe is Bread Selection and we
can do this in one of two ways. I personally like to get big Artisan
Loaf Slices that are 130 Calories a piece and use those. You can also
use this recipe with two slices of White Bread that equal out to 130
Calories. Either way just make sure your bread is right around there
and you'll be fine!
Lay your bread out on a piece of Parchment Paper & spray the top
of it with a light coating of Zero Calorie Butter Spray!
Next weigh out both your 28g Fat Free Mozzarella Cheese & 28g Fat
Free Cheddar Cheese and put them in the same bowl. Mix these
together by hand until they're blended together! Spread your
Cheese Blend evenly on top of your piece of Bread.
Now just weigh out your 32g of White Queso and spread it evenly
across your bread on top of the other Cheeses.
Once all of your cheese is in place just lightly sprinkle your Oregano
on top!
Now just place your Parchment Paper on a Baking Sheet and throw
this in the oven at 400 Degrees for 10-12 Minutes!
And Boom! You now have Cheesy Texas Toast that is delicious
straight out of the oven! You can even make a big batch at one time
and Meal Prep these since when they microwave they'll re-melt and
become delicious again!
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scottwuenstel@gmail.com 30 Jan 2021
CRISPY FRIED CHICKEN SANDWICH
INGREDIENTS:
Chicken Breast
140 Calorie Bun
White Flour
Baking Powder
Garlic Powder
Paprika
Kosher Salt
Black Pepper
Liquid Egg Whites
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
1
20g
2g
1g
1g
1g
1g
92g
DIRECTIONS:
432
4g
57g
42g
2g
Move over Popeyes, we got a new Chicken Sandwich in town! Super Simple & Extra
Anabolic! Let's do this!!
First thing you want to do is take a Large Chicken Breast & split it down the middle so it
becomes two thinner halves. Our goal is to have two pieces of Chicken that weigh out to
224g Combined. The thinner these are the better they'll cook which is why we split them.
Once your Chicken is split and weighed out we'll get our breading ready! In a Large Mixing
Bowl toss in your 20g White Flour, 2g Baking Powder, 1g Paprika, 1g Garlic Powder, 1g
Kosher Salt, & 1g Black Pepper! Stir these together with a spoon until they're all thoroughly
combined.
In a 3rd bowl pour in your Liquid Egg Whites! You don't necessarily need to weigh this out
since we're just using it as an Egg Wash for our breading so the actual calories added are
close to zero.
Now, take one of your Chicken Halves & dip it down into your Egg Whites until it's covered.
Let any excess Egg Whites drip off before transferring to your Breading Bowl and flouring
your Chicken. Make sure you fully cover both pieces and that you get all the nooks &
crannies!
Once both pieces of Chicken are fully breaded grab some Non-Stick Cooking Spray and
spray both sides of each piece of chicken with a light coating. This will ensure they get extra
crispy when we cook them!
Now just toss your Chicken Pieces in an Air Fryer and cook at 400 Degrees for 6-7 Minutes
Each Side! If you have a Meat Thermometer you can check your Chicken to make sure it's
reached an Internal Temperature of 175 Degrees so you know for certain it's done!
Once your Chicken is finished all you have to do is slap it on your 140 Calorie Hamburger
Bun (I Use Nature's Own Butter Buns) and you're good to go! A great low calorie sauce to
add to this is a combination of Fat Free Ranch & Sriracha! Gives it a little kick while keeping
calories very minimal!
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scottwuenstel@gmail.com 30 Jan 2021
CRISPY BUFFALO WINGS
INGREDIENTS:
Mini Party Chicken Wings
Baking Powder
Zero Calorie Buffalo Sauce
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
896g
5g
112g
DIRECTIONS:
440
30g
40g
0g
0g
Remove your wings from the packaging and pat each of them dry
with a paper towel. You want to be thorough here because the
less moisture that's locked into the skin the crispier they're gonna
be!
After all of your wings have been dried we will transfer them into a
large mixing bowl and add our baking powder into the bowl as well.
Mix all of your wings up with the baking powder to ensure you get
an even coating on the outside of every wing. This baking powder
will leave no taste but really help that skin crisp up!
We have the choice to use either an Air Fryer or an Oven here to
cook these wings. As always an Air Fryer will provide the crispiest
result but they'll still be crunchy and delicious in the oven!
Bake at 450 degrees (on convection mode if you have it) for 30-40
minutes. The longer you cook the crispier they'll be! If air frying
you'll use 400 degrees at 25 minutes. Make sure you spray
whatever surface you cook on with non-stick spray because wings
have a tendency to stick.
Once removed from the oven/air fryer you will let sit for a few
minutes to cool.
In a large mixing bowl you will add your sauce of choice & toss the
wings in it!
Now you get to enjoy crispy buffalo wings with none of the carbs or
deep fried fat! Don't forget the paper towels!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC PB&J
INGREDIENTS:
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
White Bread
2 Slices
Peanut Butter
32g
Plain Greek Yogurt
85g
Sugar Free Strawberry Jam
51g
Protein Powder
31g
DIRECTIONS:
546
18g
43g
53g
12g
This recipe is stupid simple and ready in just a few minutes!
You'll be eating a delicious PB&J faster than you can say
Anabolic!
In a small mixing bowl you will add in your Peanut Butter,
Greek Yogurt, & Protein Powder and begin mixing them
together. I recommend vanilla or peanut butter flavored
protein powder for this recipe but honestly it all tastes good!
Once your protein peanut butter is mixed up go ahead and
add it to one slice of your bread. There will be quite a bit here
but trust me, it's delicious so you won't mind the extra!
Now you want to add your sugar free strawberry jam to the
other slice of bread. Attempt to spread it as evenly as
possible.
Now you just slap the two pieces together and you have
yourself a truly exquisite work of art! High in protein & ready
to jump start your anabolic rodeo! Go get em cowboy (Or
cowgirl)!
*NOTES* If you want to cut down on the overall calories you
can swap out the peanut butter for PBFit/PB2 powder and use
the same 32g measurement. You'll get more protein this way
and less fat. The taste difference isn't very noticeable and
you'll drop around 100 calories!
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scottwuenstel@gmail.com 30 Jan 2021
SPICY POPCORN CHICKEN
INGREDIENTS:
Chicken Breast
Garlic Powder
Paprika
Ground Mustard
Black Pepper
Kosher Salt
Corn Flakes
Sugar Free Honey
MACROS:
448g
2g
2g
2g
2g
1g
80g
21g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
704
2g
108g
69g
3g
On a cutting board take your chicken breast and cut it up into little bite
size pieces. Once this is done set it to the side.
In a small bowl go ahead and combine your garlic powder, paprika,
ground mustard, black pepper, & kosher salt. Mix until thoroughly
combined.
Take your corn flakes and throw them in a zip lock bag and pound them
out a bit to create our breading. It doesn't have to be a powder but you
want little flaky delicious chunks.
Now, in a large mixing bowl throw in your chicken pieces & add the honey
+ the spices from earlier. Mix all of this up until each piece is thoroughly
coated.
After this is done you can now throw in your corn flakes and mix until all
of your chicken pieces have a nice corn flake breading on them. If you
don't use all of the corn flakes you can lay them on top of your pieces
when it's time to cook.
Grab a large baking sheet and place a piece of foil down. I recommend
also adding a wire baking rack to help cook underneath but this is not
necessary. Spray whichever surface you plan to use with non-stick spray.
Place your chicken pieces on your baking sheet allowing each piece to
have space around it. You don't want any of them touching.
Bake at 400 degrees for about 13-15 minutes. Remove when finished
and you'll have a delicous high protein meal!
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ANABOLIC MAC & CHEESE
INGREDIENTS:
Chickpea Pasta
Unsweet. Almond Milk
Fat Free Cream Cheese
Fat Free Cheddar Cheese
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
160g
84g
112g
DIRECTIONS:
1148
16g
102g
149g
33g
I didn't think this one was possible but here we are! If you've been
craving pasta then this guy will satisfy all of those cravings! High in
protein, fiber, & cheesy goodness! Feel free to split this into multiple
portions to eat later.
First we need to pour about 4 cups of water in a medium sized pot &
place on the stove. Bring this to a boil.
Once your water is boiling go ahead and throw in your Chickpea
Pasta. Almost every grocery will have a version of this pasta, I
personally use Banza brand myself but use whatever brand you'd like.
Boil for about 7-8 minutes until your noodles reach the desired
tenderness. Strain them off and set to the side.
In another medium sized pot pour your Unsweetened Almond Milk in
& set to a Medium heat. Wait a few minutes until it starts to steam.
Once your milk is steaming place your Fat Free Cream Cheese in the
pot and whisk it until it combines with the Almond Milk.
Once it's fully combined you can now throw your Fat Free Cheddar
Cheese in and continue to whisk until your sauce is the same
consistency throughout.
Now just throw your noodles into the pot and stir it all together until
every noodle is completely covered in your cheese sauce. Add salt &
pepper to your taste preference.
And Voila! You now have Anabolic Mac & Cheese that is guilt free &
won't leave you feeling like a beached whale once you're finished.
*Notes* If you want to combine your Fat Free Cheddar with Fat Free
Mozzarella for a more cheesy flavor go right ahead!
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ULTIMATE ANABOLIC PIZZA
INGREDIENTS:
Pizza Crust (380 Calorie)
Low Cal. Marinara Sauce
Turkey Pepperoni
Fat Free Mozzarella
Canadian Bacon
Banana Peppers
MACROS:
1
250g
120g
280g
224g
56g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1501
29g
183g
127g
14g
This thing is a MONSTER! Better call a friend to help you finish this thing
because to solo it requires years of training.
First thing you need is an oven ready pizza crust. The one I buy is HEB
Brand but most groceries should have different versions of these. The
one I use is 380 Calories, if you can find a lower calorie version you can
use that!
Spray a pizza circle or large baking pan with nonstick spray and place your
crust down on it. Throw this in the oven at 350 Degrees for 8 minutes to
make your crust nice & crispy!
Once the crust has been pulled out of the oven go ahead & spread your
Marinara out on top.
Next take half of your Fat Free Mozzarella and lay it down on top of your
sauce followed by half of your Pepperoni & half of your Canadian Bacon.
Once our first layer is finished we will go ahead and lay down the rest of
our Cheese on top of this!
Now lay down your Banana Peppers.
After the Banana Peppers are in place go ahead and lay down the rest of
our Pepperoni & Canadian Bacon. At this point we should be fully
assembled and ready to go in the oven!!
Throw your pizza in the oven at 350 Degrees for 20 Minutes!
And BOOM!! You now have the Ultimate Anabolic Pizza! Perfect for any
occasion & even just half of this will leave you full & satisfied for hours! Be
careful feeding this to your girlfriend because she may wake up the next
morning with a full beard!!
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GENERAL TSO'S CHICKEN
INGREDIENTS:
Chicken Breast
Plain Corn Flakes
G Hughes Sweet Chili
Sauce
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
448g
80g
240g
DIRECTIONS:
804
4g
106g
86g
2g
Not only is this recipe DELICIOUS but it's stupid simple. The only thing you may
have trouble finding at every grocery will be the G Hughes Sweet Chili Sauce. I've
been able to find it at Wal-Mart & HEB here in Texas so if you can't locate it
yourself then order some online!
First step is to take your Chicken Breast and trim off any fat on the edges until
you're left with a mostly fat free chicken breast.
Now you'll use either a knife or meat shears and cut your chicken breast into bite
size pieces. Personally I like to cut them into chunks that are roughly the same
size as chicken nuggets or boneless wings you'd get at a restaurant.
Once all of your chicken is ready throw it in a large mixing bowl & add 120g of
your Sweet Chili Sauce on top. Use your hands and mix this up until each piece is
fully coated.
Now take your Corn Flakes and throw them in a plastic baggie. Use your hands or
another tool to break them up into little tiny pieces.
Once your corn flakes are all broken up toss them in the bowl with your chicken
and mix it up by hand until each piece of chicken is covered in our breading.
Grab a large baking sheet and lay down a piece of foil. If you have a wire baking
rack that works well here but not a necessity. Spray whichever surface you use
with non-stick spray.
Place each piece of your chicken on your baking sheet making sure there's room
between each piece and none of them are touching. Once finished you'll throw
your pan in the oven at 400 Degrees for 13-15 Minutes. Feel free to cook a bit
longer if you want your chicken to be real crispy!
Once your chicken is done cooking transfer your pieces to a plate or bowl & pour
the rest of your sweet chili sauce on top.
And Voila! You now have an extremely Anabolic version of the popular chinese
dish! Feel free to use extra sauce if you like, it's only 5 calories a serving but adds
a TON of flavor!
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CHICAGO STYLE PIZZA
INGREDIENTS:
White Flour
Active Dry Yeast
Fat Free Mozzarella
Turkey Pepperoni
Low Calorie Marinara
Grated Parmesan
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
90g
3g
196g
60g
378g
10g
DIRECTIONS:
981
17g
100g
107g
9g
First thing you want to do is grab a powerful blender or food processor to make your dough with. I
use a Ninja Blender personally!
Take your 90g of white flour & dump it into your blender along with a few dashes of salt. Blend on
low for a few seconds to let everything blend together.
Now add 45g of warm water (Between 100-110 Degrees) to a bowl & add in your 3g of Active Dry
Yeast. Stir it up and let sit for 10 minutes. Afterwards your yeast water should take on a yellowish
color and look cloudy. That's how you know it worked!
Now with your blender turned on Low go ahead and slowly pour your yeast water into the blender
while it's running. Let it blend for a minute or two and you should see the flour inside take on a
clumpy form.
From here we have to put a little more warm water in a cup and very slowly add it in while blending
until our dough starts to form together and look sticky.
If you didn't add too much water then your dough should be good to go! Sprinkle a little white flour
into your blender and scoop all of your dough out and form into a ball. Spray a mixing bowl with nonstick spray and throw the dough ball in the middle and let it rise for 45-60 minutes.
Once our dough has risen we need to find a surface to roll it out on. Throw down a little flour on your
surface and place your dough ball in the middle. Using a rolling pin roll this out into a circle.
Now take your rolled out crust and lay it down in a small cake pan. Make sure you spray the pan with
Non-Stick Spray. Using your fingers slowly form it and push it up the sides of the pan. We want to
create a bowl like shape with our dough!
Once our dough is formed we can now start adding our toppings. Lay down half of your Fat Free
Mozzarella as the first layer. Spread evenly across the dough.
Next up add all of your Turkey Pepperoni as your second layer. On top of this layer go ahead and add
about 100g of your sauce. You can skip this step if you want all of your sauce for the top. After this
layer add the rest of your Fat Free Mozzarella.
Now take the remaining sauce and pour it over the top slowly with the goal being to cover the entire
surface with sauce. Using a spoon go ahead and smooth this out to where you can't see any toppings
underneath.
And the final step will be to take your 10g of Grated Parmesan cheese and sprinkle it on top of your
sauce.
Now just throw your pizza in the oven at 425 Degrees for 23-28 Minutes.
And BOOM! Your Chicago Style Deep Dish Pizza is ready to rock and roll! I'm telling you: you'll love
this thing like you would your first born child.
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TRIPLE SMASH BURGER
INGREDIENTS:
96% Lean Ground Beef
140 Calorie Bun
Canadian Bacon
Fat Free American Cheese
Ground Mustard
Kosher Salt
Paprika
Chili Powder
MACROS:
224g
1
56g
4 Slices
3g
2g
3g
3g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
600
12g
83g
40g
1g
This Burger is a true Masterpiece! Are you craving a big sloppy slab of meat and cheese?
Then look no further than this delicacy!
First off measure out 224g of your 96% Lean Ground Beef and throw it in a large mixing
bowl. Add in your Ground Mustard, Kosher Salt, Paprika, & Chili Powder with the beef
and mix thoroughly by hand.
Once your meat has been seasoned split it up into three evenly sized patties and set off
to the side.
Next up grab your 56g of Canadian Bacon and slice it into small strips and set it to the
side.
Take your low calorie bun & spray the underside of each half with Zero Calorie Butter
Spray. Toast each side of the bun on your skillet for about 60 Seconds to lock in the
flavor. Once finished set to the side and place a slice of your cheese on the bottom bun.
Pre-Heat a large skillet to medium high heat and place each of your patties on the pan
and let cook for 2-3 minutes. Once you can see it start to brown and a little crust starts
forming you're free to flip the burger over.
At this point the burgers will have shrank a little bit so what we'll do is SMASH them
down. I use two spatulas and press down on each patty until it's as flat as possible.
Now we can throw our Canadian Bacon into the pan with our burgers so they can get get
a little color as well.
Cook your burger and Canadian Bacon to your liking. With lean beef I find it's always
best to have it about medium to medium rare for optimal flavor! Once your patties are
done place a slice of your cheese on top of each one and remove the skillet from the
heat.
Now we just have to assemble the burger. Place each patty on your bottom bun one at a
time. Place a few slices of your Canadian Bacon on top of each patty as you go!
Throw your top bun on top and BOOM you're finished! Feel free to add some Sugar Free
BBQ Sauce or whatever topping you'd like! Even without any sauce this thing is amazing!
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ANABOLIC CHEESY ENCHILADAS
INGREDIENTS:
96% Lean Ground Beef
Fat Free Mozzarella
Low Carb Tortillas
Red Enchilada Sauce
Diced Green Chiles
Garlic Powder
Chili Powder
MACROS:
448g
224g
6
549g
120g
3g
3g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1664
36g
198g
137g
75g
It's time to have a Fiesta at home with none of the guilt! You'll love this recipe.
Whether it's for Meal Prep or for the whole family you can't go wrong!! Let's do this!
Firstly we want to take our 448g of 96% Lean Ground Beef and begin browning it in
a large skillet.
Once your beef is close to done go ahead and throw in your Diced Green Chiles,
Garlic Powder, & Chili Powder. Mix it in with your beef until it's all thoroughly
combined. Set your heat to low and let it finish cooking for a few more minutes.
Once it's done you can remove from the heat and set it off to the side.
Now you'll want to grab a large oven safe baking dish and spray it with some nonstick cooking spray. Take half of your Red Enchilada Sauce and pour it in the
bottom of the pan to create a little bath that we'll be sitting our Enchiladas down
into.
Now it's time to start building our Enchiladas! Take each of your tortillas and put a
light layer of Enchilada Sauce, a nice portion of your beef, & some cheese in it and
roll it up tight. Don't use all of your cheese or sauce at this step since we'll be
adding a layer on top of the Enchiladas!
Now place your fully formed Enchilada seam side down in your baking dish. Rinse &
Repeat until all of your Enchiladas are formed and down in the dish.
Take any remaining beef and throw it on top of your Enchiladas along with your
remaining sauce. Spread it out evenly on top! Finally, take the rest of your cheese
and sprinkle it on top of the enchiladas.
Now just toss your Enchilada Dish in the oven at 350 Degrees for 30 minutes!
And BOOM! We now have an extremely Anabolic dish that is perfect for any
occasion! Having friends over and don't want to order pizza? Perfect! Want to prep
it out and split it into 3 different meals? Perfect too! You really can't go wrong with
this delicious dish!
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PHILLY CHEESESTEAK SUBS
INGREDIENTS:
200 Calorie Sausage Rolls
Fat Free Mozzarella
Angus Deli Roast Beef
White Onion
Garlic Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
5
224g
336g
112g
3g
DIRECTIONS:
1766
22g
175g
217g
7g
This recipe is AMAZING if you want to prep Subs out for the whole week OR if you
are having a get together and want to create a bunch of mini party subs for the
squad!
Starting off we want to take a White Onion and chop it up into a bunch of little
pieces. You can buy pre-chopped onions at your grocery if you want to simplify this
a bit!
Now we will hit a large cooking pan with a light coating of Non-Stick Cooking Spray
and let it preheat on a medium high heat. Once your skillet has heated up for a few
minutes toss your onions in.
Now take your Angus Roast Beef (I literally just buy the lowest calorie Deli Roast Beef
I can find) and tear it up into smaller pieces. It'll be easier to spread on the subs if it's
in smalller portions.
Once your onions have cooked for around 5 minutes and have started to color go
ahead and throw your shredded Roast Beef in with them along with your Garlic
Powder. Stir everything up with your spatula and let everything cook for another 3-5
minutes. Once finished pull off and set to the side.
Grab a large baking sheet and spray it down with a light coating of Non-Stick Spray.
Set a piece of foil down if you want to minimize clean up!
Now, we want to take our Five 200 Calorie Sausage Rolls (Basically just larger Hot
Dog Buns) & we want to split them open and lay them out on our baking pan. Take
your Roast Beef & spread it on the bottom bun side of each of your rolls.
Now take your Fat Free Mozzarella & spread it on the top bun side of each of your
rolls.
Once all of your Philly Cheesesteak Subs are built go ahead and set your Oven to a
High Broil. Place your tray on the top rack and let it cook for about 2-3 minutes.
Make sure you watch the clock because your bread can burn pretty easily (but it's
still good I promise lol).
And BOOM! You now have 5 Anabolic Philly Cheesesteak Subs that are perfect to
grab and eat on the go! Cold, Heated Up, or Fresh Out The Oven these are excellent!
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ANABOLIC CRUNCHWRAP
INGREDIENTS:
200 Calorie Burrito Tortilla
96% Lean Ground Beef
Fat Free Cheddar Cheese
Refried Beans
Pico De Gallo
Baked Tostada
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
112g
56g
64g
56g
1
DIRECTIONS:
525
9g
52g
59g
4g
The first thing we want to do is prep out our Lean Ground Beef. If you want a spicy seasoning for
your beef use 1g of each of the following: Chili Powder, Paprika, Oregano, Crushed Red Peppers, &
Kosher Salt. Mix all of those together in a small bowl! It's an optional step but it'll give your beef a
really nice flavor!
Cook your beef in a skillet on medium-high heat until browned. Once you toss it in and break it up
into smaller pieces throw your seasoning in with it and mix it all together! Once finished set off to the
side.
Now, when selecting a Tortilla you want a Burrito Sized one in order to make sure you have room for
all the ingredients. I buy Mission Burrito Tortillas at Wal Mart since they're a great size but feel free to
use whatever brand you'd like as long as it's around 200 Calories.
Take your skillet and spray it with a light coating of Non-Stick Cooking Spray. Pre-heat to a
low/medium heat & toss your tortilla in and let it heat up for about 30 seconds on each side to make
it more pliable. After your tortilla is done remove from the heat and lay on a flat surface.
Now it's time to add our toppings! Throw your beef down as the first layer in the middle of your
Tortilla. After that take your Fat Free Cheddar Cheese and lay it out on top of your beef.
Next up take your Pico De Gallo and lay it on top of your cheese. Make sure everything is piled in the
center so we have room on the outside to fold it!
Finally what you'll do is take your Baked Tostada and spread your Refried Beans out on it the same
way you'd butter a piece of bread! Once you're finished lay your tostada bean side down on top of
your Pico De Gallo. This will create a nice shield to keep your toppings locked inside the Crunchwrap!
Now we fold! This part can be tricky but it's really not hard once you do it a time or two. Take a
corner of your tortilla and fold it over and bring it into the center on top of your tostada. We repeat
this until we have folded every part of the tortilla and are able to grill it without fear of any toppings
falling out.
Now, VERY CAREFULLY you want to lift your Crunchwrap off of your flat surface and lay it folded side
down onto a pre-heated skillet that you sprayed with Non-Stick spray. Be careful none of your folds
open up as you lay it in the skillet so take your time and do it slowly. Let it cook for 3-5 Minutes.
You'll know it's done when your folds are cooked into place and you have no fear of anything falling
out!
After you are comfortable with the bottom side go ahead and flip it and let the other side cook for
another 3-5 minutes.
And BOOM! At this point your Anabolic Crunchwrap is ready to rock & roll! I'm telling ya this thing
makes Taco Bell seem like Dog Food! Enjoy!!
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CHICKEN PARMESAN
INGREDIENTS:
Chicken Breast
Panko Bread Crumbs
Fat Free Mozzarella
Parmesan Cheese
Liquid Egg Beaters
Low Cal. Marinara Sauce
Italian Seasoning
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
56g
56g
10g
96g
125g
2g
DIRECTIONS:
598
6g
80g
56g
5g
An Anabolic Classic!! Stupid simple & the end result is really something to be proud of!
First off you want to take a large Chicken Breast and weigh it out. Trim along the outside edges
of the Chicken Breast until you've removed the fat & it weighs 224g.
Now just take your Chicken Breast and cut it down the middle to create two even sized
halves.You want to cut it long ways and not down the middle. We want both our Chicken
Breasts it to be as thin as possible!
Once you have your two Chicken Breast halves go ahead and throw them in a large Zip-Lock
Baggie and pound each breast out until it's as thin as possible. I use an Ice Cream Scoop to do
this but any blunt object will work just fine! Once again: the thinner these are the better they'll
cook!
Now that our Chicken Breast is ready to go we need to get our breading created. In a large
mixing bowl throw in your Panko Bread Crumbs, Parmesan Cheese, & Italian Seasoning. Throw
in 2g of Kosher Salt & 1g of Black Pepper if you'd like to spice it up a little bit more! Mix all of
these together until thoroughly combined.
In another mixing bowl take your Liquid Egg Beaters and pour them in. All we're doing with
these is dipping our chicken in so it becomes more adhesive and our breading will stick to it!
We don't actually absorb much of these egg beaters so they won't affect calories in a significant
way so use as much of this as you need.
Now it's time to bread! Dip each piece of chicken in our Egg Beater Bath until it's fully coated.
Now just transfer your chicken breast over to our breading bowl and lay it down. Sprinkle the
breading on top, flip it over, and coat your breast until it has a full layer of breading! Rinse &
Repeat for both Chicken Breasts.
Once both of your breasts are breaded go ahead and throw them in your Air Fryer for around
7-8 Minutes at 380 Degrees. You can also throw these in the oven at 350 Degrees for 15
Minutes if you dont have an Air Fryer!
Once the time has elapsed pull out your Chicken Breast and lay your cheese down on top as
the first layer. Once the cheese is down spread your Low Calorie Marinara on top of the
cheese. Throw back in the Air Fryer at 380 Degrees for 3-4 Minutes. Oven would be 350
Degrees for 5 Minutes.
And BOOM! You now have a Fancy Italian Dish you can enjoy without any of the guilt!
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ANABOLIC BBQ CHICKEN PIZZA
INGREDIENTS:
380 Calorie Pizza Crust
Chicken Breast
Fat Free Mozzarella
Red Onions
Sugar Free BBQ Sauce
Kosher Salt
Black Pepper
MACROS:
1
336g
168g
168g
300g
1g
1g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1144
8g
143g
125g
10g
Looking for a change up from the regular Anabolic Pepperoni Pizza? Give this guy a try and
I promise you won't be disappointed!!
First thing we want to do is grab a large Chicken Breast and trim it into little bite size pieces.
Trim any excess fat off of the breast to keep this recipe as Anabolic as possible!
Now just Pre-Heat a skillet to Medium-High heat and toss your Chicken Breast in and
spread it all out in your pan so none of your pieces are overlapping. We want them all to
cook quick and evenly! Feel free to chop them into smaller pieces using your spatula while
they cook to speed up the process!
Once your chicken is finished toss it in a Mixing Bowl and throw in your Kosher Salt &
Pepper. This pizza has so much flavor we don't need to season our chicken much at all!
Mix by hand until all of your chicken is seasoned.
Next up take a Red Onion and peel off the outer layer of skin & chop it straight down the
middle! What you'll do now is chop your onion half into small pieces until you reach 168
Grams.
Now you will take your 380 Calorie Pizza Crust (I use HEB Thin & Crispy Brand) & lay it out
on a Pizza Baking Circle or another baking tray. Make sure you spray your surface with nonstick spray!
This step is optional but if you want a crispier crust toss it in the oven at 350 Degrees for
around 8 minutes! Optional but recommended!
Now just spread your Sugar Free BBQ (I personally use G Hughes Sweet & Spicy) on the
pizza crust as your sauce.
Next you will evenly spread your cheese out on top of your sauce. After this go ahead and
lay down your onions, once again spread everything evenly.
Finally just lay down your Cooked Chicken Breast on the pizza.
At this point we are fully assembled and ready to go in the oven! Pre-Heat your oven to 350
Degrees and bake for between 18-20 Minutes.
And BOOM! You now have a delicious pizza that is so high in protein if you accidentally
dropped a piece and your dog happens to eat it he'll wake up the next morning a Pit Bull! If
he's already a Pit Bull he'll be a Real Bull!
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ANABOLIC PARTY QUESADILLAS
INGREDIENTS:
200 Calorie Burrito Tortilla
Chicken Breast
Pico De Gallo
Fat Free Cheddar
Fat Free Mozzarella
Poblano & Corn Salsa
Diced Green Chiles
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
2
448g
168g
112g
112g
140g
210g
DIRECTIONS:
1309
13g
184g
114g
2g
This recipe will yield 2 MASSIVE Quesadillas that are perfect for Meal Prep or Dinner for the
whole family! Easy & Delicious! Let's do this!!
First thing you want to do is weigh out your 448g of Chicken Breast & cut it up into very small
pieces. I find using Chicken Tenderloins makes this process much easier since they're already
smaller by default.
Once your Chicken Breast is chopped up toss it in a Large Mixing Bowl & season however you'd
like! I personally use 2g of Oregano, 2g of Crushed Red Peppers, & 2g of Chili Powder! Simple
Salt & Pepper will do just fine though. Mix this up thouroughly by hand until all of your Chicken
Breast is covered.
Now just pre-heat a Skillet to a Medium/Medium-High heat and toss in your Chicken Breast.
Since we cut it up into smaller pieces it'll cook pretty quick so stick with it and keep
stirring/flipping the chicken. Once your chicken is browned toss in your 210g of Canned Diced
Green Chiles. Mix this all up and let it cook for an additional few minutes.
Once your Chicken is finished cooking go ahead and remove it from the heat and set it off to the
side. Now just grab your two Burrito Tortillas (I Use Mission Brand) and lay them out on a flat
surface. Go ahead and cover half of each Tortilla with your Chicken Breast. We have quite a bit
of Chicken here so be prepared for a massive pile!
Once your Chicken is all used up go ahead and pour both of your cheeses into a bowl and mix
them up so they're combined. Now just spread your cheese on both of your Quesadillas.
Finally add your Pico De Gallo to each Quesadilla on top of the cheese. Now just fold each one
over until they're in Quesadilla form. We have these things STUFFED so some of your fillings
may spill out while cooking but don't worry: it'll still be just as delicious inside or outside the
Quesadilla!
Finally what you want to do is Pre-Heat a skillet to a Medium heat and spray it with Non-Stick
cooking spray. Set each of your Quesadillas down into the pan and cook for around 5 minutes
on each side or until your cheese is melted. Both Quesadillas will fit in a large skillet to help
save on time! Just be careful when flipping to ensure you don't spill anything!
And BOOM! Your Anabolic Party Quesadillas are finished! Take your Salsa & pour it in a little
bowl on the side for dipping! Not only is this recipe LOADED with Protein but it's a delicious
blend of flavors that will satisfy just about anyone!
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ANABOLIC CHIPOTLE QUESARITO
INGREDIENTS:
High Fiber Tortillas
Chicken Breast
Fat Free Mozzarella
Chipotle/Adobo Sauce
Canned Pinto Beans
White Queso
Crushed Red Peppers
MACROS:
2
112g
112g
40g
65g
32g
2g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
583
7g
72g
58g
24g
If you like Quesadillas & you like Chipotle Burritos then you'll love this recipe! This is super
simple and ready in no time at all! Let's do it!!
First thing you want to do is take your Chicken Breast and cut it up into little bite size pieces.
Toss them in a small Zip-Loc Baggie or Meal Prep Container & pour your 40g of Chipotle/Adobo
sauce in with your Chicken Breast. Shake it up until every piece of Chicken is coated in sauce!
You can let this marinate for 30 Minutes or so if you want maximum flavor but feel free to cook
right away if you're in a hurry!
Now just grab two of your Low Carb/High Fiber Tortillas and lay them out on a flat surface. Now
take about 84g of your Fat Free Mozzarella Cheese and spread it out on one of your Tortillas.
Once finished you can take your Crushed Red Peppers and coat your cheese with them but this
is optional just in case you don't like things too spicy!
Now take your other tortilla and lay it on top of your cheese in order to create our Quesadilla
Wrap! Pre-Heat a skillet to Low/Medium Heat and hit it with Non-Stick Spray! Cook your
Quesadilla for 2-3 minutes on each side until it's warm and your cheese is soft and slightly
melted. Once done pull it off the stove and lay it back out on your flat surface.
Now we just need to cook our Chicken Breast! In the same pan which should already be preheated and coated with Non-Stick Spray go ahead and toss in your marinated Chicken Breast!
Raise the heat to Medium/High and let it cook for 4-5 Minutes or until it's cooked to your liking!
Once finished pull it off stove and place it in the middle of your Quesadilla Wrap!
Now all we have to do is add our Pinto Beans, the rest of our Fat Free Mozzarella, & White
Queso on top of our Chicken Breast. We will now wrap the Quesarito up into a burrito shape! If
you are unsure of how to do this feel free to watch any of my Burrito Recipe Videos or just
google a Burrito Wrapping Tutorial! After you do this once it's a piece of cake!
Once your Quesarito is wrapped we will place it back on the stove at a Medium/High Heat and
lay it in seam side down. Let the Quesarito cook on the top & bottom for around 3-4 Minutes
each side until your folding seam is sealed up and you can see cheese coming out the end of
the Quesarito!
And BOOM! You now have a delicious Quesadilla/Burrito Hybrid that is LOADED with Protein
and Fiber! This thing is guaranteed to leave you full for hours & crush any Chipotle craving
you're currently having!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC MAC N'CHEESEBURGER
INGREDIENTS:
Chickpea Pasta
Unsweetened Almond Milk
Fat Free Cream Cheese
Fat Free Cheddar Cheese
96% Lean Ground Beef
Queso Seasoning Mix
Ground Mustard
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
112g
120g
56g
84g
112g
5g
3g
DIRECTIONS:
777
13g
86g
79g
17g
This one is a BANGER!! Craving Pasta? Craving a Cheeseburger? Just have both and wake
up with a Beard to your knees! Let's do this!!
First thing you want to do is bring some water to a boil on the stove & toss in your 112g of
Chickpea Pasta. I use Banza Brand but as long as it's Chickpea it'll fit the macros! Boil for
9-11 Minutes or until you reach the desired tenderness. Once finished strain them and
set off to the side.
Now we'll toss our 112g of 96% Lean Ground Beef in a Mixing Bowl and add some
seasonings! Throw in your 3g of Ground Mustard along with 1g of Salt & 1g of Pepper!
Feel free to season more if you'd like but for me this is perfect!
Next just toss your Seasoned Ground Beef in the skillet on a Medium/HIgh Heat until it's
browned. I like to burn mine a bit so it's crispy and has a more "cheeseburger" like taste!
Once finished pull it off the stove and set to the side.
Now we'll measure out our Unsweetened Almond Milk in a measuring cup or bowl! Once
that's done go ahead and add in your 5g of Queso Seasoning Mix and stir it up! I use
Franks Red Hot Queso Seasoning Packets that are Zero Calories but if you find an
alternative or don't use it at all it won't make a huge difference!
Now just pour your Almond Milk/Queso mixture in a Medium Sized Sauce Pan & set the
heat to Low/Medium. Let it heat up for a few minutes and stir it a few times while you're
waiting. Once it starts smoking you can now add in your Fat Free Cream Cheese & Fat
Free Cheddar Cheese! Continue stirring while letting it all mix together and melt for a few
more minutes. Once it's thickened up and has a sauce like consistency then you'll know
you're good to go!
Pull your sauce off the stove and dump it over top of your noodles! Stir this up until it's
combined. You can now toss all of your ground beef in & stir it up OR you can save it all
and use it as a topping. Either way this will be delicious!
And BOOM! You now have Anabolic Mac & Cheeseburger that will not only leave you full
& satisfied but will conquer any craving you're having for Pasta! This one is a real winner
& I know you're gonna love it!!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC CHICK-FIL-A NUGGETS
INGREDIENTS:
Chicken Breast
Pickle Juice
Unsweetened Almond Milk
Garlic Powder
Zero Calorie Sweetener
Paprika
Salt
Black Pepper
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
90g
30g
2g
2g
1g
2g
2g
DIRECTIONS:
222
2g
50g
1g
0g
Not only is this recipe super simple but after you eat these nuggets you may never
go back to plain Chicken Breast again!
First thing we want to do is take our Chicken Breast and cut it up into little bite size
pieces! Try to make them all as close to the same size as possible so they cook
evenly!
Once your Chicken Breast is trimmed and chopped up what we'll do is grab a
Tupperware Container or a Bowl With A Lid & toss our Chicken Breast in there.
Now we'll pour our 90g of Pickle Juice (I just buy a container of Dill Pickles and use
the liquid) & 30g of Unsweetened Almond Milk in with the Chicken Breast to
Marinate. Shake this up or stir it so everything mixes together thoroughly.
You want this to marinate for a minimum of 30 Minutes but if you can hold off for
an hour or longer you'll really notice a flavor difference! It's worth it I promise!
Once your Chicken Breast has finished marinating go ahead and strain it off. Once
it's been drained you can set your Chicken on a separate plate.
Now we need to get our Seasoning Mix ready! Take your 2g of Garlic Powder, 2g
of Zero Calorie Sweetener, 1g of Paprika, 2g of Salt, & 2g of Black Pepper and
throw them all in a Mixing Bowl. Use a spoon and mix these all together!
Now just take your Chicken Pieces and dip them in your seasoning one by one
until they're all covered!
At this point all we have to do is cook our Chicken Nuggets! I personally use an Air
Fryer @ 400 Degrees for 8-12 Minutes but you can also Bake them at 400 Degrees
for 14-18 Minutes! Make sure you check them early as different appliances can
cook slightly faster!
And BOOM! You now have Anabolic Chick-Fil-A Chicken Nuggets! Pair this with
your favorite Sugar Free Sauce and you'll be eating like a King!!
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scottwuenstel@gmail.com 30 Jan 2021
CHEESY GORDITA CRUNCH
INGREDIENTS:
Low Carb High Fiber Wrap
96% Lean Ground Beef
Fat Free Cheddar Cheese
Low Calorie Taco Shell
Shredded Lettuce
Taco Bell Fire Sauce
MACROS:
1
112g
56g
1
10g
20g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
356
8g
48g
23g
9g
This is an amazing recipe! Not only is it simple but you can multiply out the ingredients
and Meal Prep these out for as many days as you'd like! Just wrap your extra ones in foil
and toss in the fridge! If prepping past 4 days just throw the extras in the Freezer and the
night before you need them just place them in the fridge to thaw & they'll be ready by the
next day!
The first thing we want to do is prep out our Lean Ground Beef. If you want a spicy
seasoning for your beef use 1g of each of the following: Chili Powder, Paprika, Oregano,
Crushed Red Peppers, & Kosher Salt. Mix all of those together in a small bowl! It's an
optional step but it'll give your beef a really nice flavor!
Cook your beef in a skillet on Medium-High Heat until browned! Once you toss it in and
break it up into smaller pieces throw your seasoning in with it and mix it all together!
Once finished set off to the side.
Now, when selecting a Tortilla you want a Low Carb High Fiber Tortilla! Go with the lowest
calorie version you can find. I personally use La Tortilla Factory Whole Wheat ones but
use whatever brand you'd like!
When Selecting a Taco Shell it won't be advertised as low calorie so you'll need to do a
little nutrition label reading at your local store. I find the store brand taco shells are
usually the lowest calorie ones! I buy Kroger Taco Shells but just about any grocery will
have their own version!
On a Baking Sheet lay out your Low Carb High Fiber Wrap and spread about 3/4 of your
Fat Free Cheddar Cheese out on it. We need to save some cheese to put on top of our
beef later!
Now lay your Taco Shell on one side of your High Fiber Wrap on top of the cheese. PreHeat your oven to 325 Degrees & throw your Cheesy Gordita in the Oven for around 5-7
Minutes! Once you pull it out your Taco Shell should be stuck to one side of your wrap &
you can now finish sealing it up so your Taco Shell is cheese glued to your tortilla!
Now just fill your Gordita with our Lean Ground Beef, the rest of our Fat Free Cheese,
Taco Bell Fire Sauce (Or any other zero calorie hot sauce of choice), & shredded lettuce!
And BOOM!! You now have an extremely Anabolic Cheesy Gordita Crunch that will make
the Taco Bell version seem like a childs play toy!
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scottwuenstel@gmail.com 30 Jan 2021
BUFFALO CHICKEN PIZZA
INGREDIENTS:
380 Calorie Pizza Crust
Chicken Breast
Fat Free Mozzarella
Chopped Green Onions
Franks Buffalo Sauce
Fat Free Blue Cheese
Fat Free Ranch
MACROS:
1
336g
168g
15g
230g
30g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1048
8g
142g
102g
9g
Are you trying to plan a Pizza Night but don't wanna derail your diet? If so then look no
further than this recipe right here!!
First thing we want to do is grab a large Chicken Breast and trim it into little bite size
pieces. Trim any excess fat off of the breast to keep this recipe as Anabolic as possible!
Now just Pre-Heat a skillet to Medium-High heat and toss your Chicken Breast right in!
Spread all of your Chicken out in your pan so none of your pieces are overlapping. We
want them all to cook quick and evenly! Feel free to chop them into smaller pieces using
your spatula while they cook to speed up the process!
Once your chicken is finished toss it in a Mixing Bowl and season however you'd like! I
personally just use a little Salt, Pepper, & Paprika but honestly this pizza has so much
flavor we don't need to season our chicken much at all! Mix by hand until all of your
chicken is seasoned.
Now you will take your 380 Calorie Pizza Crust (I use HEB Thin & Crispy Brand but check
your local grocery for the most comparable/lowest calorie brand you can find) & lay it out
on a Pizza Baking Circle or another baking tray. Make sure you spray your surface with
non-stick spray!
This step is optional but if you want a crispier crust toss it in the oven at 350 Degrees for
around 8 minutes! Optional but recommended!
Now we'll pour our Franks Red Hot Buffalo Sauce, Fat Free Blue Cheese Dressing, & Fat
Free Ranch Dressing in a measuring cup or bowl. Mix these up with a spoon until the
whole consistency of your sauce is thicker and creamier! Once done spread this out
evenly on top of your crust.
Next you will evenly spread your cheese out on top of your sauce. After this go ahead
and lay down your Chopped Green Onions!
Finally just lay down your Cooked Chicken Breast on the pizza.
At this point we are fully assembled and ready to go in the oven! Pre-Heat your oven to
350 Degrees and bake for between 17-20 Minutes!
And BOOM! You now have a delicious pizza that is so high in protein don't be shocked if
someone starts bench pressing the couch halfway through your Pizza Party!
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ANABOLIC MEXICAN PIZZA
INGREDIENTS:
200 Calorie Burrito Tortilla
Refried Beans
96% Lean Ground Beef
Fat Free Cheddar Cheese
Enchilada Sauce
Taco Seasoning
Pico De Gallo
Chopped Green Onions
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
2
260g
448g
168g
60g
40g
112g
10g
DIRECTIONS:
1660
32g
179g
164g
23g
This is the Taco Bell Mexican Pizza on Steroids! Loaded with Protein & perfect for Meal
Prep! This pizza is HUGE so feel free to split it into as many servings as needed!
First thing you want to do is Pre-Heat a Large Skillet to Medium Heat & hit it with a light
coating of Non-Stick Cooking Spray! Toss one of your Burrito Tortillas (I Use Mission
Brand) in the Skillet and let it cook 2-3 Minutes on each side, flipping often. Do this to
both Tortillas until they're crispy and firm!
Once your Tortillas are done set them off to the side. Now we'll toss our 448g of 96%
Lean Ground Beef in the same Skillet and cook it until it's browned. Once our Beef is
browned we'll toss in our 40g of Taco Seasoning Mix (I Use Old El Paso Mild) while also
adding 160g of Water. Stir everything together until it's all mixed and continue to let
this cook for an additional 2-3 Minutes until it thickens up. Once finished remove from
the heat and set off to the side.
Now it's time to start building our pizza! Lay out one of your Tortillas on an oven safe
baking sheet. Take your 260g of Refried Beans and spread them out evenly on top of
the Tortilla! If you toss them in the microwave for 60 Seconds they'll be much easier to
spread! Once you finish spreading you will now take your Seasoned Ground Beef and
spread it out evenly on top of your Refried Beans.
Next up we'll lay our other Tortilla down on top of the Beef. Weigh out your 60g of
Enchilada Sauce and spread it out evenly on top of your Tortilla! Next take your 168g
of Fat Free Cheddar Cheese and spread it out evenly on top of your Enchilada Sauce!
And Finally we'll evenly spread our 10g of Chopped Green Onions & 112g Pico De Gallo
on top of our Cheese. Congratulations! You just built an Anabolic Mexican Pizza!
Now all we have to do is toss this in the oven at 400 Degrees for about 10-12 Minutes!
And BOOM! You now have a delicious Anabolic Mexican Pizza that everyone is going to
love! Personally I split this into 4 Servings and toss the extras in Meal Prep Containers
to Microwave for later but do it however you prefer!
85
scottwuenstel@gmail.com 30 Jan 2021
BBQ PULLED PORK SLIDERS
INGREDIENTS:
100 Calorie Slider Bun
Pre-Cooked Pulled Pork
Sugar Free BBQ Sauce
Fat Free Cheddar Cheese
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1
84g
30g
28g
DIRECTIONS:
250
6g
26g
23g
0g
The HOLY GRAIL of Anabolic Slider Recipes! Seriously, these are not only
stupid simple but insanely delicious! Perfect for making a big batch at one
time! If you are prepping more then just one multiply the amount of
ingredients out by the number of sandwiches you're making!
We'll start off by preparing our Pulled Pork. I buy Curly's Sauceless Pulled Pork
since it's already cooked & doesn't have sugary sauce already added to it. If
buying a different brand just make sure it's Sauceless and as close to 100
Calories for an 84g Serving as possible!
Weigh out your Pulled Pork and put it in a Large Mixing Bowl! Once in there
we'll add our Sugar Free BBQ Sauce (I prefer G Hughes Sweet & Spicy) and mix
everything together until all of your Pulled Pork is coated in sauce!
Next we'll start building our sandwiches! Grab a large baking dish if you're
making multiple and spray the inside with Non-Stick Cooking Spray! Lay the
bottom buns of your sliders down in the pan.
Go ahead and weigh out your Fat Free Cheddar Cheese and spread half of it
out on top of your bottom buns. Now we'll just take our Pulled Pork and
spread it out on top of our cheese evenly for each sandwich. Once your pork is
spread just take your remaining cheese and spread the rest of it on top of the
pork. Place your top buns on & your dish is finished!
Now, for cooking these all we're going to do is wrap a piece of foil around our
baking dish and toss it in the Oven at 350 Degrees for 40-50 Minutes or until
your Cheese is Melted! If making just one or two and you don't want to wait on
the oven these are literally perfect to microwave for around 60-90 Seconds on
High!
And BOOM! You now have Anabolic Pulled Pork Sliders that are cheesy &
delicious! These are great re-heated too so if you don't eat them all or you just
want to tupperware them up for Meal Prep later go right ahead!
86
scottwuenstel@gmail.com 30 Jan 2021
CHICKEN N' WAFFLES
INGREDIENTS:
Instant Waffle Mix
Vanilla Whey Protein
Fat Free Greek Yogurt
Liquid Egg Whites
Chicken Breast
White Flour
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
27g
16g
85g
46g
224g
20g
2g
DIRECTIONS:
503
3g
80g
39g
1g
This is one of my ALL TIME FAVORITE Recipes! If you love Fried Chicken & you love
Waffles then this one is your jam! Let's do this!
First thing we'll do is prepare our Waffle Batter. Toss your 27g Instant Waffle Mix (I
Use Hungry Jack Complete), 16g Vanilla Whey Protein, 85g Fat Free Plain Greek Yogurt,
& 46g Liquid Egg Whites all in a Large Mixing Bowl! Whisk these all together until
thoroughly combined and set off to the side.
Now we'll get our Chicken ready! I start by splitting a Large Chicken Breast down the
middle and creating thin pieces of meat. The thinner it is the easier it'll cook! Weigh
your Chicken Strips out to 224g.
In a separate Mixing Bowl we'll prepare our breading! Toss your 20g of White Flour &
2g of Baking Powder in the mixing bowl along with any extra seasonings you'd like to
use. I recommend tossing in 1g Garlic Powder, 1g Paprika, 1g Kosher Salt, & 1g Black
Pepper! Mix all of these together with a spoon until thoroughly combined.
It's time to start breading our Chicken! Pour some Liquid Egg Whites in a small bowl
and dip each of your Chicken Strips down in. Once you've submerged each one for
about 10 Seconds pull it out and let any excess egg drip off. Now just transfer to your
Breading Bowl and flour each piece of Chicken until it's fully covered! Transfer each
piece of Breaded Chicken to a dry plate when done.
Now just spray each side of each piece of Chicken with a light coating of Non-Stick
Cooking Spray!
Now all that's left to do is cook! Pre-Heat a Waffle Griddle to a Medium/High Heat and
spoon your batter down into it! Close it up and let it cook for 90-120 Seconds! When
it comes to the Chicken we'll just Air Fry at 400 Degrees for 6-7 Minutes each side! If
you notice any dry spots after the first round of cooking just hit it with a little more
Non-Stick Spray!
And BOOM! You now have Anabolic Chicken N' Waffles that are absolutely delicious!
Top with Sugar Free Maple Syrup to really make this meal sing!
87
scottwuenstel@gmail.com 30 Jan 2021
TEXAS TOAST BBQ BURGER
INGREDIENTS:
120 Calorie Texas Toast
96% Lean Ground Beef
Fat Free American Cheese
White Flour
White Onion
Fat Free Ranch
Sugar Free BBQ Sauce
Baking Powder
Zero Calorie Butter Spray
MACROS:
2 Slices
336g
1 Slice
10g
47g
30g
30g
2g
1 Bottle
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
770
18g
87g
65g
4g
First thing we want to do is get all of our ingredients ready so we can cook everything at roughly the same
time. Split your 336g 96% Lean Ground Beef into two even piles and patty these out. The thinner and
bigger these are the faster they'll cook! Once pattied go ahead and add salt & pepper to each side.
Next we'll get our Texas Toast ready! I buy a big loaf at my store and each piece is around 120 Calories
so keep this in mind when buying your bread! Take your two slices & spray each side with a light coating
of Zero Calorie Butter Spray! Feel free to sprinkle some Italian Seasoning or Oregano on each side to add
some flavor!
Now we'll prepare our Onions. Grab a large White Onion and split it down the middle with a knife. Take
one of your halves and slice a couple thin slivers off of it. Pull out the outer 3-4 rings of each sliver and
weigh them out to 47g.
Once you have your onion rings we'll batter them up and get them ready for the Air Fryer! In a Large
Mixing Bowl toss in your 10g White Flour & 2g Baking Powder. Use a spoon and mix these up. Toss in
some Garlic Powder, Kosher Salt, & Pepper to add a little more flavor if you'd like but this isn't necessary.
Pour some Liquid Egg Whites or Unsweetened Almond Milk in a small bowl. Dip each Onion Ring in the
wash. Pull it out and let it drip off before transferring to your breading bowl and flouring. Do this to each
Onion Ring. After all your rings are breaded spray them with a light coating of Non-Stick Cooking Spray!
Now that all of our Ingredients are ready we can start cooking everything all at once! Pre-Heat a Large
Skillet to Medium Heat and lay your Texas Toast pieces down in. Let these toast for 2-3 Minutes a side or
until golden brown!
Next you'll toss your Breaded Onion Rings in the Air Fryer at 375-400 Degrees for 12-15 Minutes! Check
these around halfway through cooking and if you notice any dry spots just spray them with a little more
Non-Stick Spray!
Once our Texas Toast is done we'll pull it off the stove and toss our Burger Patties down in! Let these
cook for 4-5 Minutes each side or until cooked thoroughly!
Now we build!! Lay down a piece of your Texas Toast and spread your 30g of Fat Free Ranch on it. Now
lay down one of your Burger Patties and place a slice of Fat Free American Cheese on top. Lay your other
patty on top of this one and top with your 30g of Sugar Free BBQ Sauce! Now we'll lay down our Onion
Rings & place our other piece of Texas Toast on top!
And BOOM! You now have THE BEST BURGER I've ever made in my life. This thing is filling, delicious and
Anabolic! A real delicacy!
88
scottwuenstel@gmail.com 30 Jan 2021
PARM GARLIC BONELESS WINGS
INGREDIENTS:
Chicken Breast
White Flour
Pepper
Kosher Salt
Garlic Powder
Baking Powder
Parmesan Garlic Sauce
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
20g
1g
1g
1g
2g
45g
DIRECTIONS:
388
12g
52g
18g
1g
These are BY FAR my favorite way to make Boneless Wings! Simple, Delicious, &
Anabolic! Let's do this!!
First thing we'll do is grab a Large Chicken Breast and cut it into little bite size
pieces. I usually end up with around 12 Boneless Wings with this recipe but feel
free to cut them how you see fit! Weigh these out until they equal 224g.
Now what we need to do is bread our Boneless Wings! In a Large Mixing Bowl
toss in your 10g White Flour, 1g Pepper, 1g Kosher Salt, 1g Garlic Powder, & 2g
Baking Powder! Mix these all together with a spoon until thoroughly combined!
In a small bowl pour in some Liquid Egg Whites or Unsweetened Almond Milk to
use as our wash! Start by dipping each Boneless Wing down in the wash and
letting it get coated. Pull it out and let any excess drip off before transferring to
our Breading Bowl. Fully coat each Boneless Wing this way until they're all
breaded!
Once all of your Boneless Wings are breaded go ahead and spray each of them
with a light coating of Non-Stick Cooking Spray!
Now all we have to do is cook! Air Fry your Boneless Wings at 375-400 Degrees
for 6-7 Minutes on each side. Once your Wings finish the first cooking cycle flip
them over and spray them again with your Non-Stick Spray! If you notice any
overly dry spots of flour make sure you hit it with spray!
At this point our Boneless Wings are finished cooking and all we have to do is toss
them in our Sauce! In a Large Mixing Bowl measure out your 45g of Parmesan
Garlic Wing Sauce! Sit your Boneless Wings down in the sauce and shake them in
your Bowl until all of your Wings are covered!
And BOOM! You now have Anabolic Parmesan Garlic Boneless Wings that will go
toe to toe with the wings you'd order at your favorite restaurant! If you want to
switch it up by changing sauces go right ahead, the world is your oyster!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC SKILLET TACOS
INGREDIENTS:
Small Corn Tortillas
Roasted Pulled Chicken
Fat Free Mozzarella
Hot Sauce
MACROS:
3
168g
56g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
386
6g
48g
35g
3g
This is one of my new Favorites! If you want something quick to make, simple,
& Anabolic then this one is right up your alley!
First thing we'll cover is our Small Corn Tortillas. I buy Mission Extra Thin Corn
Tortillas and they're 40 Calories a piece! You should be able to find these at
most grocery stores. Just make sure if you swap that you watch those calories!
When it comes to our Roasted Pulled Chicken you can use regular Chicken
Breast if you'd like but for convenience sake I use Curley's Roasted Pulled
Chicken since it's Pre-Cooked and delicious! You can also use Canned Chicken
Breast for this and it'll still be great!
What we want to do first is heat up our Chicken! Pre-Heat a Skillet to Medium
Heat and toss your Cooked Chicken down in! Let this cook for a few minutes!
Once your Chicken is warmed up toss it in a Large Mixing Bowl along with your
30g Hot Sauce! I use Mexican Style Salsa Picante since I love the flavor but go
with whatever your preference is! Toss your Chicken in the bowl with the
Sauce until it's fully coated. Once finished set off to the side.
Now we'll Pre-Heat a Large Skillet to Medium-High Heat and hit it with NonStick Cooking Spray! Toss your 3 Small Corn Tortillas down in and let them
cook for 2-3 Minutes. Once your undersides are crispy go ahead and flip your
Tortillas over!
Now we'll build! Fill each Tortilla with your Seasoned Chicken and your Fat
Free Mozzarella Cheese. Once done fold each Corn Tortilla over to create our
taco shape for each one! Press down on it with your Spatula after it's folded
over to lock it into place!
Now just flip each Taco over and let it cook for another 2-3 Minutes or until all
of your Cheese is melted and your Tacos are nice and crispy!
And BOOM! We now have Anabolic Skillet Tacos that are incredibly delicious
and full of protein!
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WHITE CASTLE SLIDERS
INGREDIENTS:
96% Lean Ground Beef
70 Calorie Butter Rolls
Fat Free American Cheese
Diced White Onions
Worcestershire Sauce
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
4 Rolls
2 Slices
112g
30g
DIRECTIONS:
675
11g
71g
73g
2g
If you've been craving a White Castle Slider but are worried about what it's going to do to
your waistline then give this one a shot, I guarantee it's even more delicious!
First thing we'll do is dice up our White Onion! You can buy a whole White Onion and dice
it yourself or just buy pre-diced onions. Weigh these out to 112g and place in a small
bowl. Pour your 30g of Worcestershire Sauce in the bowl with your Diced Onions and set
off to the side.
Next we'll get our Beef patty ready! What we'll do is weigh out our 224g of 96% Lean Beef
and toss it on a Large Cutting Board. The goal here is to shape our patty it until it's slightly
larger than our Four 70 Calorie Butter Rolls while they're still connected and in a square
shape. Use your rolls as a size reference when forming your patty! I use Natures Own
Butter Rolls personally since I find they have the best flavor & nutrition profile.
Once your Patty is formed go ahead and take a small blunt object and create about 7 or 8
small holes in your patty. I personally use the handle of a spoon to do this but anything
can work. This will help our Patty cook faster and let the juices from our Onion absorb
into the burger! Once formed season your Patty with Salt & Pepper!
Now we'll get to cooking! Pre-Heat a Large Skillet to Medium-High Heat and toss your
Onions down in! Let these simmer & cook down for 2-3 Minutes.
Next we'll place our Patty directly on top of our Onions! We'll be letting this cook for 3-4
Minutes on each side or until it's cooked all the way through. We're letting this cook via
the Steam that is let off by our cooking Onions so we aren't directly letting it touch the grill.
While the Burger is cooking use a knife and split each of your Rolls in half to create our
bottom and top buns. Lay your Bottom Buns all together and in a square shape so we
can lay our Patty on top when it's finished!
Once our Patty is done cooking we'll remove it from the heat and start building! First you'll
take some of your Onions and layer them down on your bottom buns. Next lay your Patty
down on top of the Onions. Finally before putting on the top buns place 2 Slices of Fat
Free Cheese down on your patty so you have full coverage over all of your sandwiches!
Now that we're fully built all we need to do is take a knife and cut down the middle and
sides of our sliders to separate our patties and cheese so we have 4 separate sandwiches!
And Boom! You now have Four Anabolic White Castle Sliders that are incredibly delicious
and filling! Skip the Drive Thru and make these instead, your body will thank you for it!
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scottwuenstel@gmail.com 30 Jan 2021
CRISPY OVEN FRIED CHICKEN
INGREDIENTS:
Chicken Breast
White Flour
Panko Bread Crumbs
Garlic Powder
Paprika
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
112g
10g
14g
2g
1g
DIRECTIONS:
189
1g
27g
18g
1g
This recipe is my favorite way to make Crispy Fried Chicken in bulk! Doing it in the Oven is
easy & delicious! If making multiple Crispy Chicken Breasts just multiply the amount of
ingredients out by the number of breasts you're going to make!
First thing we'll do is trim our Chicken Breast down to a 112g Breast. Typically a Large Chicken
Breast weighs a little over 224g so what I like to do is cut it in half down the middle and trim
any excess off the edges of each breast. This will create a couple 112g Chicken Breasts for us
to work with! The more even these all are in size the better they'll all cook at the same time!
Once you have your 112g Chicken Breast shaped and ready to go we can now move onto
breading! In a bowl toss in some Unsweetened Almond Milk or Liquid Egg Whites to create a
wash station. In another bowl, preferably a Large Mixing Bowl go ahead and toss in your 10g
White Flour, 14g Panko Bread Crumbs, 2g Garlic Powder, 1g Paprika, 1g Salt, & 1g Pepper!
Mix these together with a spoon.
Now the breading part is simple! Just dip your Chicken Breast down in the wash for around
10-15 Seconds. Pull it out and let any excess drip off before transferring over to your
Breading Bowl. I like to sit it down inside and sprinkle the breading on top of it until it's
covered. I'll then press down on it to lock it in! Flip your piece over and repeat this step until
it's breaded! Keep in mind you'll most likely have some breading left over but don't worry,
we'll use it later!
Now we'll place our Breaded Chicken Breast on a Baking Sheet! I recommend using a Wire
Rack on top of your Baking Sheet for this recipe since it'll elevate the Chicken and help it crisp
up all the way around! Make sure you spray your piece of Chicken with a light coating of NonStick Cooking Spray until it looks slightly damp all over and doesn't have any dry spots.
Pre-Heat your oven to 425 Degrees! If you have Convection Mode on your oven go ahead
and enable it. This will blow some air around in there and help crisp our breading up even
more! We'll toss it in the oven for 10 Minutes. After the 10 Minutes we'll pull it out, flip our
piece of Chicken over, & then apply the remainder of our breading! Make sure you hit your
piece of Chicken with a little more Non-Stick Cooking Spray to dampen the new breading we
just added! Throw this back in the oven for around 10-15 Minutes or until your Chicken
Breast reaches an internal temperature of 165 Degrees!
And BOOM! You now have Anabolic Crispy Fried Chicken that you made in the oven! I'm
telling you: this recipe is so good even my girlfriend who is the pickiest eater in the world can't
resist these! I guarantee you'll love them!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC CHICKEN FRIED RICE
INGREDIENTS:
Cooked Jasmine Rice
Chicken Breast
Egg Beaters
Minced Garlic
Ginger
Frozen Peas/Carrots
White Onion
Light Soy Sauce
MACROS:
240g
224g
92g
10g
15g
84g
56g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
779
7g
73g
106g
5g
If you are a fan of Hibachi Style Fried Rice then this is the recipe you've been waiting for!
Stupid simple & this recipe makes a massive pile of Fried Rice! Let's do this!!
First thing we want to do is preheat a Large Skillet or Wok to Medium/High Heat and hit
it with Non-Stick Spray! Take your 92g of Egg Beaters (Make sure it's the one that
doesn't have added fat) and fry these up! Once finished pull off and set to the side.
Now we can really get started! The next parts move pretty quick so I recommend having
all of your ingredients weighed out and waiting on you in small bowls so you can add
them in as you go and you aren't scrambling for them.
Toss your 56g White Onion, 10g Minced Garlic, & 15g Ginger in your pre-heated Skillet
and let these cook down for 2-3 Minutes! Once these are cooked to your liking we'll add
in our 224g of Chicken Breast! What you'll want to do is cut your Chicken into very small
pieces that way it'll cook quick and almost blend into the rice when we add it. Go ahead
and add a little dash of Salt & Pepper to your Chicken. Spread it out evenly and cook for
3-4 Minutes or until all of your pieces are white and cooked all the way through!
Now we'll add our 240g Cooked Jasmine Rice & 30g Light Soy Sauce to the Skillet! When
it comes to the rice you can cook it before hand or to save on time you can do what I do:
buy the Uncle Bens Pre-Cooked Plain Jasmine Rice Packs at your local grocery! They're
conveniently weighed out to 240g and are perfect for this recipe! Stir everything
together and let it simmer and cook for another 2-3 Minutes.
And the final thing we'll add is our 84g of Frozen Peas & Carrots as well as our cooked
Egg Beaters from earlier! I buy the frozen Peas/Carrots veggie bags at my grocery for a
dollar and they're perfect for this! Once again: stir everything together and let it cook for
2-3 more minutes to allow your frozen veggies to thaw! Once your Fried Rice is finished
remove it from the Heat and serve immediately!
And BOOM! You now have Anabolic Chicken Fried Rice that is the perfect meal for just
about anyone! Feel Free to cook even bigger batches by multiplying out the ingredients
and just following the same steps!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC WALKING TACO
INGREDIENTS:
Small Corn Tortillas
96% Lean Ground Beef
Fat Free Cheddar
Taco Seasoning
Garlic Powder
Chili Powder
Cumin
Salt
Water
MACROS:
3
112g
28g
15g
2g
2g
2g
2g
45g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
342
6g
35g
37g
4g
DIRECTIONS:
With this recipe we'll be making homemade healthier Fritos & dressing them up with all the
fixings! If you've ever had a traditional Walking Taco before then this one will be right up your
Anabolic Alley! Let's do this!!
First thing we'll do is get our Fritos ready! Take your 3 Small Corn Tortillas (I Use Mission Brand
Extra Thin which are 120 Calories for 3) and sit them all on top of each other so they're
overlapping. Take a Pizza Cutter and cut small even sized vertical strips through your Tortillas!
Do one slice Horizontally and you should now have a bunch of little Tortilla Strips! Spray a
Large Baking Sheet with Non-Stick Cooking Spray and evenly space your strips out. Spray them
all with a light coating of Non-Stick Spray before throwing in the oven at 375 Degrees for 6-7
Minutes! Make sure you check these early since they'll burn rather quickly if you let them cook
past the allotted time.
Now we'll get our Frito Seasoning ready! In a Mixing Bowl toss in your 2g Garlic Powder, 2g Chili
Powder, 2g Cumin, & 2g Salt! Mix these all together until combined. Once your Fritos are done
in the oven you'll just toss them in your Seasoning Bowl and toss your Fritos until they're fully
seasoned! If they aren't still damp from the oven then just hit them with a light coating of NonStick Spray to give them some adhesive properties!
Now we'll get our Taco Meat ready! Weigh out your 112g 96% Lean Ground Beef and toss it in
a skillet that's been Pre-Heated to a Medium/High Heat! Cook this until browned.
In a Small Bowl or Measuring Cup weigh out your 45g of Water and toss in your 15g Of Taco
Seasoning! I use Old El Paso Taco Seasoning in the big shaker bottle that way I don't have to
use a full packet and can portion it out as needed.
Once your Beef is Browned pour your Seasoning mix in and stir everything together. Bring it
back to a boil & once it's bubbling again reduce back down to low and let this simmer for a few
minutes until it thickens up!
And BOOM! Now it's time to build! In a small bowl place your Homemade Fritos in the bottom,
top with your Lean Taco Meat, & on top of that place your 28g Fat Free Cheddar Cheese! From
here you can have a little fun. Feel free to add some Lettuce, White Onions, Pico De Gallo or
whatever else your heart desires! You'll very easily fall in love with this recipe, I guarantee it!
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scottwuenstel@gmail.com 30 Jan 2021
TEXAS SMOKED BBQ WINGS
INGREDIENTS:
Frozen Party Wings
Salt & Pepper Blend
Texas Style BBQ Rub
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
1 Bottle
1 Bottle
DIRECTIONS:
432
32g
36g
0g
0g
Today we're making some Texas Style Smoked BBQ Wings! If you've never smoked anything
before & want to get started with a simple & delicious recipe then this is the one you want! Let's
get started!
First thing we'll do is get our Party Wings ready for the grill! 99% of the time when you buy Party
Wings they'll come Frozen so make sure you set the time aside to let them thaw! I recommend
letting them thaw in the Fridge for 24 Hours but if you want to speed this up just lay them out on
a Baking Sheet and they'll thaw at room temperature in about 2 Hours.
Once your Party Wings are thawed we'll go ahead and dry off each one of them with a Paper
Towel! Once all of your Wings are patted dry go ahead and transfer to a Baking Sheet or another
large dish so we can get them Seasoned.
As far as Seasonings & Rubs go you can really use whatever you'd like but for this recipe we're
keeping it Authentically Texas! We start with a layer of Texas Style Salt & Pepper Blend and cover
each wing with a light to medium coat. After the first coat is layed down we'll then switch to a
Texas Style BBQ Rub and give them another light to medium coat. You can find all of these rubs
in the Spice aisle of most grocery stores! Once each wing is seasoned go ahead and flip each of
them over and repeat the process again until both sides of the wings are fully coated!
We are now ready to Smoke these Wings! I personally use a Pellet Grill when I smoke simply
because of how easy they are. Z Grills has a lot of inexpensive options BUT you can get even
cheaper if you look on Amazon so shop around if you are in the market for one!
Set your Grill to 275 & we're going to smoke these until they reach an internal temperature of
165 Degrees! You can estimate this to take around 90-120 Minutes in total if your temperature
holds steady. I always recommend placing a digital thermometer in one of your wings that way
you can keep an eye on the temperature digitally without having to go poking these wings every
15 Minutes.
After about 60 Minutes you'll want to flip each wing over and re-season with your Texas BBQ
Rub! Be on the lookout for any spots you may have missed and make sure they get a nice
coating of seasoning!
At this point all we need to do is wait for these to reach our Internal Temperature of 165! As
soon as they do that we can pull them off the grill and serve!
And BOOM! You now have delicious Texas Style Smoked BBQ Wings that we didn't have to deep
fry, bread, or overly sauce in order for them to be delicious!
*NOTES* You can really Smoke as many wings as you want at one time & as long as they fit in
your grill it shouldn't affect the Cook Times much at all! Just watch those temps and you can't
lose!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC KFC DOUBLE DOWN
INGREDIENTS:
Chicken Breast
White Flour
Turkey Bacon
Low Fat Cheese Square
Honey Mustard
Ground Mustard
Paprika
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
40g
28g
1 Slice
28g
1g
1g
DIRECTIONS:
456
8g
65g
31g
1g
Today we're taking the Infamous KFC Double Down Sandwich and making it Anabolic! Let's do
this!
First thing we'll do is trim a Large Chicken Breast until it weighs out to 224g. Next we'll take a
Knife and cut it evenly long ways down the middle so we end up with our Chicken Breast split
in half. This will be our top & bottom buns! Once finished toss these in a Mixing Bowl with
either Liquid Egg Whites or Unsweetened Almond Milk and let both breasts soak for a couple
minutes.
Now we'll get our breading bowl ready! Grab a Large Mixing Bowl and toss in your 40g White
Flour, 1g Ground Mustard, 1g Paprika, 1g Salt, & 1g Pepper. Mix these all together with a
spoon!
Now we'll bread our Chicken! Lift it out of the Wash and let any excess drip off before tossing
it in your Breading Bowl. Flip your piece of Chicken around in the bowl until it's fully breaded!
Once finished transfer to a separate plate. Do this with both pieces! If you have any leftover
breading you can press it into your pieces once they reach the plate! Once most of your
breading is used up and your Chicken is looking good hit it on both sides with a light coating of
Non-Stick Cooking Spray until you don't see any dry spots.
Now we'll just toss our Chicken Breasts in the Air Fryer at 400 Degrees for 6-7 Minutes before
flipping, hitting with more spray if needed, & cooking an addition 6-7 Minutes at 400 Degrees!
You want your Chicken to reach an Internal Temperature of 165 Degrees!
While The Chicken is cooking we'll fry up our Turkey Bacon! The pieces I buy come in one long
& thick strip that I like to cut into four smaller strips so they fit the Sandwich better but this
part is up to you! Fry your Turkey Bacon on a Skillet set to Medium/High Heat until it's crispy!
Once your Chicken is done it's time to build! Place your Bottom Bun Chicken Breast down on
a plate. Top with a piece of Low Fat Cheese (I like to use Mozzarella or Pepperjack for this).
On top of your Cheese evenly space out your Turkey Bacon! After that apply your Honey
Mustard & finally set your other Chicken Breast on top.
And BOOM! You now have an Anabolic Double Down that is absolutely delicious! This is quite
possibly one of my favorite sandwiches that I've ever made & if you compare the nutrition
facts to the regular Double Down from KFC you'll really feel like you pulled off something
magical!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC CLASSIC CHILI
INGREDIENTS:
96% Lean Ground Beef
Chopped White Onions
Kidney Beans
Petite Diced Tomatoes
Beef Broth
Tomato Sauce
Tomato Paste
Chili Spice Blend
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
448g
112g
455g
420g
294g
244g
33g
15g
DIRECTIONS:
1178
18g
130g
124g
32g
This is the perfect recipe for Meal Prep or Family Dinner! Super Simple to whip
up & easily re-heatable for later! Let's do this!!
First thing we want to do is place our 112g Chopped White Onions in a Large
Pot. Cook these for 3-5 Minutes on a Low/Medium Heat until they're softened.
Once your Onions are done go ahead and toss in your 448g of 96% Lean
Ground Beef. Break this up with your Spatula and let this cook along with the
Onions until all of your beef is browned.
Once the Beef is Browned we'll go ahead and add our Seasonings! I personally
use 3g of Chili Powder, 3g Cumin, 3g Garlic Powder, 3g Salt, & 3g Pepper for this
BUT if you want to just buy a Chlii Seasoning Packet and use it then go right
ahead! Toss your Seasonings in with your Beef along with your 33g of Tomato
Paste. Stir all of these together and let Cook for an additional 2-3 Minutes.
At this point we should have perfectly seasoned Chili Meat so all that's left to do
is add the rest of our ingredients! Toss in your 455g Kidney Beans (This ends up
being right around a full Can of Beans, just make sure you Drain them first)
along with your 294g of Beef Broth. Next we'll toss in our 420g of Petite Diced
Tomatoes which also ends up being a full can but these ones we don't drain so
just dump it right in! And finally we'll add our 244g of Tomato Sauce!
Once all of your Ingredients are in the Pot go ahead and stir them all together
and bring the Pot back to a Boil! Once it's boiling reduce the Heat to Medium
and let the Pot simmer for around 20-25 Minutes or until it has thickened up
and reached the desired consistency!
And BOOM! You now have Anabolic Chili that is perfect for any occasion! Feel
free to top with some Fat Free Cheddar Cheese or whatever else you'd like!
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scottwuenstel@gmail.com 30 Jan 2021
ULTIMATE PEPPERONI PIZZA
INGREDIENTS:
380 Calorie Pizza Crust
Turkey Pepperoni
Pizza Sauce
Fat Free Mozzarella
Powdered Parmesan
Oregano
MACROS:
1
140g
63g
224g
10g
1g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
1168
28g
132g
97g
9g
I've eaten this pizza for the last 7 Days straight and I must say it's definitely one of
my favorites! Simple, Effective, & Anabolic! Let's do this!
First thing I want to cover is the Pizza Crust. In some of the other recipes we've
actually made our own crust but for this one I prefer to use a store bought premade crust for convenience sake! I buy HEB Organic Thin Pizza Crusts which are
380 Calories for the whole thing! Every grocery should have pizza crusts similar
to this one & if not you can order some online!
Lay down a Pizza Baking Circle and hit it with Non-Stick Spray! Lay your crust
down on top. Next take your 63g of Pizza Sauce (I use Wal Marts Great Value
Brand) and spread it out evenly all over your crust using a spoon.
Next weigh out your 140g of Turkey Pepperoni (this usually ends up being one full
pack) and create an edge to edge Pepperoni layer on top of our sauce. Try to
leave as little space as possible between pepperonis and make sure you go all the
way to the edges. You'll end up using about 75% of your Pepperoni at this step.
Next we'll lay down about 168g of our Fat Free Mozzarella on top of our
Pepperoni. We won't achieve full coverage here but that's fine! Just spread it as
evenly as possible on top. Once that's finished we'll lay down our remaining
Pepperoni!
Take your remaining Fat Free Mozzarella and spread it out on top of our newly
placed Pepperoni!
And now we Bake! Toss your Pizza in the oven at 350 Degrees for about 15-18
Minutes! Once it's finished you'll take your 10g of Powdered Parmesan Cheese &
1g Oregano and pour them in a small bowl. Mix these up with a spoon! Now just
evenly spread this out on the top of your cooked pizza for a nice cheesy
seasoning!
And BOOM! We now have an Anabolic Ultimate Pepperoni Pizza that is certain to
satisfy just about anyone who doesn't mind a little extra meat!
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scottwuenstel@gmail.com 30 Jan 2021
CHICKEN FAJITA STUFFED PEPPERS
INGREDIENTS:
Large Bell Peppers
Diced Chicken Breast
Cooked White Rice
Fat Free Cheddar Cheese
Pico De Gallo
Red Onions
Minced Garlic
Seasoning Blend
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
3
224g
140g
112g
84g
84g
10g
12g
750
6g
94g
80g
10g
DIRECTIONS:
This recipe is simple & delicious! If you've been looking for a unique & Anabolic way to
put Dinner on the table then this one is for you! Let's do this!!
First thing we want to do is get our Large Bell Peppers ready! When choosing Bell
Peppers make sure you're getting ones that can stand on their own that way they work
better as bowls. Use a small knife and cut the top off of each Pepper. You'll see a core
inside with seeds attached. Run the blade of your knife around the outside to dislodge
the core from the pepper & pull it out. Double check and remove any seeds you may
see down inside!
Next we'll get our filling ready! In a Large Skillet set to a Medium Heat toss in your 224g
Diced Chicken Breast and cook until it's white on all sides. Now toss in your 84g of Red
Onions and let those cook down and soften for 2-3 Minutes.
Once your Chicken & Onions are cooked go ahead and toss your 140g Cooked White
Rice (I use Uncle Bens Original Ready Rice), your Seasoning Blend (This consists of 3g
Chili Powder, 3g Cumin, 3g Salt, & 3g Pepper) & 10g Minced Garlic. Stir everything
together and reduce your heat to Low and let this cook for 2-3 Minutes stirring often.
Our Chicken Fajita filling is almost ready! The final step will be to add in our Fat Free
Cheddar Cheese (make sure you save a little bit to top each bowl with) & 84g Pico De
Gallo! Return your pan to the heat and keep stirring until all of the Cheese is melted.
Our Chicken Fajita Filling is now complete! What we'll do now is use a spoon and fill
each Pepper up to the top with our filling. Sprinkle your little bit of leftover cheese on
top of each pepper!
Now it's time to bake! You'll grab a Baking Dish (the deeper it is the better) & fill it with
about an inch of water. Place all of your Filled Peppers down inside. Wrap the Baking
Dish with Aluminum Foil and toss it in the oven at 350 Degrees for 30 Minutes!
And BOOM! We now have Anabolic Chicken Fajita Stuffed Peppers that are low calorie,
high protein, & extremely filling! Feel free to add any extra seasonings or low calorie
sauces to your filling to change the flavor to your preference!
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scottwuenstel@gmail.com 30 Jan 2021
CHEESEBURGER FRIES CASSEROLE
INGREDIENTS:
96% Lean Ground Beef
Fat Free Cheddar Cheese
Frozen French Fries
Diced White Onions
Worcestershire Sauce
Dijon Mustard
Sugar Free Ketchup
Minced Garlic
448g
224g
168g
84g
30g
30g
30g
10g
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1143
27g
172g
53g
2g
DIRECTIONS:
This one really has to be made & eaten to be appreciated! Perfect for Meal Prep or a
family dinner! Let's get started...
First thing we want to do is get our Fries ready! The brand I use is Ore Ida Golden
Crinkles which is only 100 Calories a serving. If you use a different brand just keep the
calories low! Toss your 168g Fries in the Air Fryer for 10-12 Minutes on 400 Degrees to
get them nice and crispy! Flip them halfway through cooking if you want them crunchy
all over!
Once your fries are finished grab an 8x8 Square Cake Pan and spray it with a layer of
Non-Stick Spray! Lay your fries down all across the bottom of the pan. Now take 112g
of your Fat Free Cheddar Cheese and evenly spread it on top of your fries. Once done
set this off to the side.
Now we'll get our Hamburger filling ready! Toss your 448g 96% Lean Ground Beef &
your 84g Diced White Onions in a Large Skillet set to Medium-High Heat! Cook these
together until your Beef is browned.
In a small bowl we'll combine all of our Spices & Seasonings. Toss in your 30g
Worcestershire Sauce, 30g Dijon Mustard, 30g Sugar Free Ketchup, & 10g Minced
Garlic. If you don't mind a little extra Sodium then toss in 2g Salt along with 2g Pepper.
Once your Beef & Onions are browned pour your Seasoning Bowl into the pan & stir
everything together! Continue cooking for 2-3 more minutes!
Now that our Hamburger is finished we'll go ahead and pour it on top of our Fries &
Cheese from earlier! Spread this evenly edge to edge until you can't see the bottom
layer anymore.
The last step is to take our remaining 112g of Fat Free Cheddar Cheese and spread it
evenly on top of our Beef. Once finished cover your pan in foil and toss it in the oven
at 350 Degrees for 10-12 Minutes or until your cheese is nice and melted!
And BOOM! You now have Anabolic Cheeseburger & Fries Casserole that is an
absolute delicacy! I'm telling ya: give this one a shot and you won't regret it!
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COUNTRY FRIED STEAK & GRAVY
INGREDIENTS:
Cube Steak
White Flour
Country Gravy Mix
Garlic Powder
Paprika
Black Pepper
Salt
Egg Beaters
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
112g
30g
9g
1g
1g
1g
1g
276g
278
6g
28g
28g
1g
DIRECTIONS:
All the goodness of Deep Fried Steak without all the extra calories! As long as you have an
Air Fryer then this one will be a piece of cake! Let's get started...
First thing we'll do is trim our Cube Steak until we're left with a circular piece that is around
112g in weight! We use Cube Steak since it's already been pounded out and is evenly thin so
it'll cook evenly in the Fryer!
Now we'll Bread our Steak! Grab two Large Mixing Bowls. In one bowl toss in your 30g
White Flour, 1g Garlic Powder, 1g Paprika, 1g Black Pepper, & 1g Salt. Stir these together
with a spoon until thoroughly combined! In the other bowl toss in your Egg Beaters or Egg
Whites. You don't have to measure this one since all we're doing is dipping our Steak in as a
wash.
First you'll want to take your steak and toss it in your Flour Bowl. Use your hands and cover
it completely in your breading mixture. Once it's fully covered transfer it to the Egg Wash
bowl and dunk it down in until it's fully submerged. Once submerged for a couple seconds
pull it out and let the excess wash drip off before transferring back to the Breading Bowl.
Shake the bowl around and try to get it as coated in Flour as you can before you touch it.
Finish breading the Steak until it's fully covered!
Now we'll toss our piece of Breaded Steak in the Air Fryer! Spray it with a light coating of
Non-Stick Spray and Air Fry for 4-6 Minutes at 400 Degrees! After this first cycle flip it over
and hit it with a little more Non-Stick Spray if you notice any dry spots. Cook an additional 46 Minutes at 400 Degrees until it's crispy on the outside! The internal temperature should
reach 145 Degrees.
While the steak is cooking we'll get our gravy ready! In a small Sauce Pan we'll add in 56g of
Water & 9g of our Country Gravy Mix (I buy the McCormick Country Gravy Packets)! Whisk
these together in your Sauce Pan on Medium High Heat until it starts bubbling! Once it is
bubbling reduce the heat to low and let it sit for around 60 Seconds until it thickens up.
Once finished just pour it on top of your Country Fried Steak and you're good to go!
And BOOM! You now have Anabolic Country Fried Steak that is the perfect way to eat a good
homestyle meal without packing on those pounds!
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scottwuenstel@gmail.com 30 Jan 2021
SHREDDED BBQ CHICKEN
INGREDIENTS:
Chicken Breast
Chicken Broth
Sugar Free BBQ Sauce
White Onion
Worcestershire Sauce
Garlic Powder
Paprika
Cayenne Powder
Salt
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1344g
224g
510g
56g
30g
3g
3g
3g
3g
DIRECTIONS:
1472
12g
301g
40g
0g
As long as you have an Instant Pot or Slow Cooker then this will be one of the easiest recipes
you'll ever make! Delicious BBQ Chicken that is perfect for Sandwiches, Wraps, or to toss
into any other recipe! Let's do this!
First thing we'll do is start trimming our Chicken Breasts and getting any of the fat or tough
pieces off of the outside. We are shooting for 3 pounds Total (1344g) so make sure you buy
enough at the store! Once trimmed you can set off to the side.
Now we'll measure out our 224g of Chicken Broth (Approximately 1 Cup) and pour it down
into our Instant Pot. Now take each piece of Chicken Breast and place it down into the
Broth. You should be able to place all of your pieces in there without any sitting on top of
the others.
Now we'll take a full bottle of Sugar Free BBQ Sauce (I always prefer G Hughes Sugar Free)
and dump it down evenly on top of our Chicken. Don't stir anything together since we want
the BBQ Sauce resting on top during the cook so it doesn't burn!
Now take your 56g of White Onion and spread it out evenly on top of your BBQ Sauce!
In a small bowl measure out your 3g Garlic Powder, 3g Paprika, 3g Cayenne Powder, & 3g
Salt! Mix these together then evenly spread out on top of your Onions & BBQ Sauce.
Finally weigh out your 30g of Worcestershire Sauce and dump it into your Instant Pot along
with everything else!
At this point we're ready to cook! If using an Instant Pot which I recommend you will
Pressure Cook on High for 15 Minutes. Once the time has elapsed you will twist the
pressure knob & slowly release the pressure for about 10 Minutes. If Slow Cooking you'll
want to cook this on High for 4 Hours or Low for 8 Hours depending on your schedule.
Once it's done cooking you'll go down in with a Large Serving Spoon and stir everything
together! As you stir the Chicken should literally fall apart. Continue Stirring until all of the
Chicken is Shredded and ready to serve!!
And BOOM! You now have delicious BBQ Chicken that is perfect for any occasion! The juice
itself has such an amazing flavor that simply spreading this out over some rice will give you a
tasty dinnerand is perfect for make-ahead meals!
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NASHVILLE HOT CHICKEN
INGREDIENTS:
Chicken Breast
140 Calorie Bun
Fat Free Mayo
Pickle Chips
Cayenne Hot Sauce
Honey
White Flour
Seasoning Blend
MACROS:
112g
1
16g
14g
30g
10g
20g
8g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
358
2g
32g
53g
2g
As I sit here writing this I have to say this is the best Sandwich Recipe I've ever made! Sweet, Spicy,
& Anabolic! Let's do this...
First thing we'll do is trim a Large Chicken Breast down to 112g. The goal here is to trim from the
outside until you're left with a nice circle that will fit on a sandwich bun well! Once you have your
Chicken Patty trimmed & ready go ahead and pound it out so it's flatter, thinner, & wider. This will
allow it to cook more evenly in the Air Fryer!
Next we'll bread our Chicken! In a Large Mixing Bowl toss in your 20g of White Flour & our
Seasoning Blend which consists of 2g Cayenne Powder, 2g Paprika, 2g Garlic Powder, 1g Ground
Mustard, & 1g Salt. Mix these all together with a spoon until thoroughly combined!
In a second Mixing Bowl pour in some Egg Beaters or Liquid Egg Whites to create an Egg Wash!
Start by taking your Chicken Patty and tossing it in our breading bowl and fully covering it. Once
covered transfer to our egg wash and give it a full dip down inside until it's fully covered. Raise it
out & let the excess egg drain off before transferring back to the breading bowl. Continue breading
your Chicken until it's fully covered making sure you get all the nooks & crannies! We have more
then enough breading so feel free to use as much as you can for extra crispiness!
Now we'll toss our Chicken in the Air Fryer! Make sure you spray your tray with Non-Stick Spray
before placing your Chicken down inside. Spray the top of your Chicken with a light coating of NonStick spray to make sure all the breading cooks correctly and gets crispy. Air Fry at 400 Degrees for
5-6 Minutes on each side so 10-12 Minutes total. After you flip it if you notice any dry spots hit
them with a little Non-Stick spray!
While the Chicken is cooking we will get everything else ready. Take your 140 Calorie Sandwich Bun
(I use Nature's Own Butter Buns) and toast them on a skillet set to Medium Heat. This isn't
necessary but helps your bun from getting soggy! On the bottom side of your bun spread your 16g
of Fat Free Mayo & lay your Pickle Chips on top of that!
In a separate Mixing Bowl add in your 30g Cayenne Hot Sauce & 10g Honey. Mix these together
with a spoon until fully incorporated! Once your Chicken is finished cooking place it in your Sauce
Bowl and toss it until it's fully covered in sauce! Finally you'll take your Chicken and place it on your
sandwich!
And BOOM! We now have an Anabolic Nashville Hot Chicken Sandwich that will literally blow your
mind!
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ANABOLIC PAN PIZZA
INGREDIENTS:
White Flour
Pizza Sauce
Fat Free Mozzarella
Turkey Pepperoni
Instant Dry Yeast Packet
Sugar
Salt
Garlic Powder
120g
63g
224g
60g
1
4g
2g
2g
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
957
9g
103g
116g
5g
It's time to make a delicious Pan Pizza at home! Over 100g of Protein and the homemade crust will
blow your mind! Let's do this!
First thing we'll do is grab a Large Mixing Bowl & toss in 60g of our White Flour, 1 Packet of Instant
Dry Yeast (I use Fleischmann's in the Blue Packet), 4g Granulated Sugar, 2g Salt, & 2g Garlic Powder.
In a separate small bowl weigh out your other 60g of White Flour and keep close by!
Now we'll weigh out 85g of Water. The important part here and I mean IMPORTANT is that the
water needs to be between 105-115 Degrees & the 85g measurement needs to be as accurate as
possible. If your dough is too wet you'll need to add more flour & if there's too little it'll be dry.
Follow the measurements and you'll be good to go!
Take your 85g of Warm Water and pour it in your Mixing Bowl with the Flour & Yeast. Use a spoon
and stir everything together. What we'll do now is slowly add in our other 60g of Flour and keep
stirring everything in. By the time you use up all of your Flour you should have a perfect dough ball!
Make sure you work the ball thoroughly with your Spoon to make sure all the flour gets
incorporated so you aren't left with a dough ball that is very sticky to the touch. If you end up with a
sticky ball you can add a little more flour to it and it'll fix the issue!
Once your Dough ball is formed transfer it to another Mixing Bowl that you'll spray with Non-Stick
spray beforehand. Cover the Mixing Bowl with a piece of plastic wrap and let the dough rise for 30
Minutes. By the end of the 30 Minutes it should have doubled in size!
Once your dough is ready to go grab an 8-Inch Cast Iron Skillet (or another oven safe dish) and
place your dough ball in the middle. Use your fingers and slowly form it to the bottom and up the
sides of your pan!
Once your dough is formed you'll lay down your 63g of Pizza Sauce (I use Wal Mart Great Value
since it's great tasting & low calorie) & spread it with a spoon. Lay down half of your Turkey
Pepperoni on top of the sauce, then your 224g of Fat Free Mozzarella Cheese, & then finally your
remaining Pepperoni on top. You can spray the exposed areas of your Crust with I Can't Believe It's
Not Butter Spray to add some nice flavor if you'd like!
Now just toss your Pizza in the oven at 425 Degrees for 13-15 Minutes or until your Cheese is
Melted! You can cook this even longer if you want the Crust to be Crispy!
And Boom! You now have an Anabolic Pan Pizza this is extremely filling, low in calories, & high in
Protein! Feel Free to make this and microwave later if you'd like!
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LEMON PEPPER WINGS
INGREDIENTS:
Party Chicken Wings
Lemon Pepper Seasoning
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
448g
10g
6g
DIRECTIONS:
660
48g
57g
0g
0g
If you love Crispy Fried Chicken Wings but want to minimize all the extra calories
that come along with Deep Frying, Buttery Sauces, & Breading then this recipe is
the one for you!
First thing we'll do is weigh out our 448g of Party Wings! A Party Wing is a chicken
wing that has the Drummie & Wing separated & usually they'll be smaller overall.
Don't just buy "Chicken Wings" since you'll have to split them yourself and it's a lot
more hassle. Also, you can buy these Frozen or Fresh depending on what your
store has. If Frozen just make sure you let them sit out for a few hours to Thaw
before you make them.
Once your Party Wings are weighed out go ahead and get a Paper Towl and grab
each wing and dry it off to the best of your ability. I typically just wrap each wing
and squeeze it a bit to soak up any extra moisture on the outside.
Once your wings are dried set them off to the side & grab a Large Mixing Bowl. In
this bowl you'll toss in your 10g Lemon Pepper Seasoning (I use Adams brand but
any brand will work) & 6g Baking Powder! Mix your seasonings together with a
spoon and break down any clumps your Baking Powder may have. The Baking
Powder is the secret ingredient that will make these wings extra crispy!!
Now you'll just toss your Wings in the Mixing Bowl with your Seasoning Blend and
toss the wings in it until they're fully coated! Feel free to add more Lemon Pepper
Seasoning if you want a stronger flavor!
Once your Wings are fully coated we'll just toss them in the Air Fryer at 400
Degrees for 7-10 Minutes each side! The smaller your wings are the less time
you'll need & the larger they are you may need a full 10 Minutes Each Side. Once
you look inside the Fryer & they're golden brown on the outside with crispy skin
you'll know they're good to go!
And BOOM! You now have Anabolic Lemon Pepper Wings that are literally a
delicacy! I always preach that this lifestyle is about NOT giving up the foods we
love & making the better choices. With this recipe we were able to hit every nail
right on the head!
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Dessert
RECIPES
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CHOCOLATE GLAZED DONUTS
INGREDIENTS:
All Purpose Flour
Protein Powder
Liquid Egg Whites
Canned Pumpkin
Sugar Free Sweetener
Apple Sauce
Baking Powder
Unsweetened Cocoa
Powder
Fat Free Cream Cheese
Sugar Free Choc. Syrup
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
30g
64g
92g
120g
15g
15g
1 Tsp
600
4g
70g
71g
12g
15g
32g
15g
DIRECTIONS:
Grab a large mixing bowl & mix together your flour, 32g
protein powder (save other half for icing), egg whites, canned
pumpkin, sugar free sweetener, apple sauce, baking powder, &
unsweetened cocoa until thoroughly combined.
Spray a 6 donut baking pan with nonstick spray and fill each
donut mold evenly with our batter.
Preheat your oven to 350 degrees & bake for 15 minutes.
While baking grab a second bowl and mix together your other
32g of protein powder, sugar free chocolate syrup, & fat free
cream cheese until thoroughly combined. It may look like it's
not mixing at first but she'll come together you just gotta trust
her!
Pull donuts out of the oven and let cool for a few minutes
before removing from pan.
Dip donuts in your icing & voila!! You have created a
masterpiece. Enjoy!!
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ANABOLIC ICE CREAM
INGREDIENTS:
Protein Powder
Frozen Strawberries
Xanthan Gum
Ice
32g
140g
3g
300g
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
185
1g
26g
18g
8g
This is a high volume recipe that will satisfy those
cravings without having to slam a tub of Ben & Jerry's.
Grab some Xanthan gum on Amazon or Ebay and I
promise it'll be worth every penny!
Start by taking a blender and tossing in your protein,
frozen berries, & xanthan gum. Throw in around a cup o
crushed ice as well.
Blend this up for a few minutes until it expands in your
blender and triples or quadruples in size. The xanthan
gum will make it really puff up so be prepared!
You may need to add a little more ice or liquid to it but
this probably won't be necessary. Toss in some water o
unsweetened almond milk if needed!
Let's do it!! Scrape your protein ice cream into a bowl
and enjoy! Very high volume and oddly filling. You
almost have to try this yourself to appreciate what
happens when you blend this up. Feel free to use any
combination of protein powder flavor or berries to get
the desired taste! Enjoy!!
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CHOC. PB ICE CREAM
INGREDIENTS:
Choc. Protein Powder
Frozen Strawberries
Xanthan Gum
PBFit Powder
Sugar Free Choc. Syrup
Unsweetened Almond Milk
Ice
48g
112g
3g
16g
30g
65g
300g
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
328
4g
45g
28g
10g
Another Protein Ice Cream Recipe! You will eat this
with a spoon & it'll crush any ice cream cravings you
have!
Start by taking a blender and tossing in all of your
ingredients. Throw in around a cup of crushed ice as
well.
Blend this up for a few minutes until it expands in
your blender and triples or quadruples in size. The
xanthan gum will make it really puff up so be
prepared!
You may need to add a little more ice or liquid to it
but this probably won't be necessary.
Let's do it!! Scrape your protein ice cream into a bowl
and enjoy! Very high volume and oddly filling. You
almost have to try this yourself to appreciate what
happens when you blend this up. Feel free to use
any combination of protein powder flavor or berries
to get the desired taste! Enjoy!!
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ANABOLIC BROWNIE BITES
INGREDIENTS:
Canned Pumpkin
Whey Protein Powder
Sugar Free Choc. Syrup
Vitafiber Sweetener
Unsweetened Cocoa
MACROS:
244g
60g
50g
15g
20g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
497
5g
54g
59g
29g
Mix every one of your ingredients
together in a large mixing bowl or
blender until thoroughly combined.
Spray a mini-muffin baking pan with nonstick spray and fill each muffin mold 2/3
of the way up with your batter.
Pre-heat your oven to 350 degrees &
bake your brownie bites for 15-18
minutes.
Pull out when finished and let cool for
around 5 minutes before enjoying! Feel
free to add some sugar free chocolate
syrup on top of these to make them even
more gooey and delicious!
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VANILLA PROTEIN PUDDING
INGREDIENTS:
Vanilla Whey Protein
Frozen Strawberries
Xanthan Gum
Non-Fat Greek Yogurt
Vanilla Extract
Unsweetened Almond Milk
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
32g
112g
5g
85g
5g
65g
300g
DIRECTIONS:
230
2g
33g
20g
6g
So much volume here that you'll be supremely full
afterwards. Perfect late night snack OR eat this before
you go to dinner to avoid binging.
Start by taking a blender and tossing in your protein,
frozen berries, xanthan gum, greek yogurt, vanilla extract,
& vanilla almond milk. Throw in around a cup of crushed
ice as well.
Blend this up for a few minutes until it expands in your
blender and triples or quadruples in size. The xanthan
gum will make it really puff up so be prepared!
You may need to add a little more ice or liquid to it but
this probably won't be necessary. Toss in some extra ice
if needed!
Let's do it!! Scrape your protein pudding into a bowl OR
eat straight from the blender! Very high volume and
oddly filling. You almost have to try this yourself to
appreciate what happens when you blend this up. Feel
free to use any combination of protein powder flavor or
berries to get the desired taste! Enjoy!!
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CHOCOLATE PROTEIN PUDDING
INGREDIENTS:
Chocolate Whey Protein
Frozen Strawberries
Xanthan Gum
Sugar Free Choc. Chips
Sugar Free Choc. Syrup
Unsweetened Almond Milk
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
32g
112g
5g
15g
31g
65g
300g
DIRECTIONS:
287
7g
26g
30g
11g
So much volume here that you'll be supremely full
afterwards. Perfect late night snack OR eat this before
you go to dinner to avoid binging.
Start by taking a blender and tossing in your protein,
frozen berries, xanthan gum, sugar free syrup, chocolate
chips, & vanilla almond milk. Throw in around a cup of
crushed ice as well.
Blend this up for a few minutes until it expands in your
blender and triples or quadruples in size. The xanthan
gum will make it really puff up so be prepared!
You may need to add a little more ice or liquid to it but
this probably won't be necessary. Toss in some extra ice
if needed!
Let's do it!! Scrape your protein pudding into a bowl OR
eat straight from the blender! Very high volume and
oddly filling. You almost have to try this yourself to
appreciate what happens when you blend this up. Feel
free to use any combination of protein powder flavor or
berries to get the desired taste! Enjoy!!
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COOKIE DOUGH PROTEIN BARS
INGREDIENTS:
Sunflower Butter
Liquid Egg Whites
Vitafiber Sweetener
Vanilla Extract
Protein Powder
Oat Flour
Salt
Sugar Free Choc. Chips
MACROS:
128g
184g
30g
5g
186g
80g
2g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
2165
85g
202g
148g
53g
DIRECTIONS:
These are a guilty pleasure! Seriously, one of my greatest inventions. Split the
recipe into as many bars as you'd like! I prefer 8 myself for the perfect
macros.
Start by grabbing a large mixing bowl or food processor bowl/blender and add
in your sunflower butter.
Go ahead and add in your egg whites, vitafiber (can use truvia or splenda as
alternative), vanilla extract, protein powder, salt, & sugar free chocolate chips.
When it comes to Oat Flour you can either buy it at your grocery OR take old
fashioned oat meal and blend it up into a fine powder. I prefer the latter
myself. Once your oats are blended go ahead and add those in as well.
Now that everything is in our mixing bowl it's time to get it blended up. We
want to blend these up to the best of our ability so I recommend a hand
mixer, stand mixer, or blender as opposed to doing this by hand although as a
last resort you can do this. Blend everything until it's thoroughly combined.
Now that we have our thick protein batter we want to lay a piece of parchment
paper down in a small square baking dish and place all of our batter in there.
Use a spatula or whatever you have available to flatten it out evenly all over.
Doesn't have to be perfect but it'll look prettier at the end if you do!
Place your tray in the fridge once it's flattened out and let it sit for a minimum
of 3 hours (overnight works best) to let the batter firm up.
Now just remove the bars from the fridge after they have chilled for a bit and
cut into squares! I recommend wrapping each bar in parchment paper and
placing in the freezer because the texture is perfect and they'll last forever!
Enjoy these tasty high protein bars!
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ANABOLIC MUDDY BUDDIES
INGREDIENTS:
Rice Chex Cereal
Sugar Free Choc. Syrup
PBFit Powder
Vanilla Whey Protein
Chocolate Whey Protein
Zero Calorie Sweetener
MACROS:
41g
45g
16g
8g
8g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
310
2g
23g
50g
3g
This recipe is wicked simple to throw together & ready in just a few
minutes! You're gonna be snacking in no time at all! Let's get
started!
First we'll get our Powdered Sugar Coating ready! In a Large Mixing
Bowl combine your 8g of Vanilla Whey Protein Powder & 30g of Zero
Calorie Sweetener! I prefer to use Swerve Confectioners Sugar for
this one but any zero calorie sweetener will work! Whisk these
together until they're thoroughly combined.
Now we'll make our Chocolate Coating! In another Large Mixing Bowl
add in your 41g Sugar Free Choc. Syrup, 16g PBFit Powder, & 8g of
Chocolate Whey Protein. Mix these all together with a spoon until
thoroughly combined!
Now we build! Pour your 41g of Rice Chex Cereal into your
Chocolate Coating bowl. Use a spoon and lightly stir everything
together until each piece of Cereal is coated in Chocolate! Just make
sure you aren't too rough with the mixing so you don't break any of
your cereal pieces due to how muscular you've gotten eating these
recipes!
Once all of your pieces are coated in Chocolate transfer them all to
your Powdered Sugar Bowl. Shake the Cereal around in the bowl
until it's all covered in sugar! If any pieces stick together just break
them apart and keep shaking!
And BOOM! You now have the perfect Candy Coated Snack that will
crush any late night cravings you may be having!
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PROTEIN PEANUT BUTTER CUPS
INGREDIENTS:
Natural Peanut Butter
Unsweetened Almond Milk
Coconut Oil
Protein Powder
Zero Calorie Sweetener
Sugar Free Choc. Chips
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
80g
40g
5g
120g
10g
60g
DIRECTIONS:
1605
69g
174g
72g
8g
Another super simple recipe! It seems complicated by the sound of it but
trust me it's not!
Start by grabbing a large mixing bowl & placing your peanut butter, almond
milk, protein powder, and sweetener all in.
Now that everything is in our mixing bowl it's time to get it blended up. We
want to blend these up to the best of our ability so I recommend a hand
mixer, stand mixer, or blender as opposed to doing this by hand although as
a last resort you can do this. Blend everything until it's thoroughly
combined.
Once our batter is fully formed we want to place it inside of our protein cup
molds. What works best for this is using either muffin/cupcake containers
but this isn't necessary unless you want a similar shape to traditional peanut
butter cups. Place 6 of these in the slots on a muffin baking sheet and fill
each one evenly with our peanut butter mixture. Once this is done you can
set off to the side.
Now we need to create our chocolate top! In a microwave safe bowl we'll
add in our coconut oil & our chocolate chips. What we want to do here is
melt our chocolate down into a liquid so we'll toss our bowl in the
microwave for 30 seconds. Pull it out and check on it and if it needs more
time throw it back in for another 30 seconds. Once your chocolate and
coconut oil have melted give it a nice stir until it's mixed up.
Now all we do is take our liquid chocolate and evenly disperse it on top of
our peanut butter cups. After each cup has been filled you can either place
in the fridge for a few hours or in the freezer for 30 minutes before digging
in! Another guilty pleasure food that will be a hit with the whole family!
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ANABOLIC SNICKERDOODLE COOKIES
INGREDIENTS:
Protein Powder
Zero Calorie Sweetener
Coconut Flour
Baking Powder
Sugar Free Syrup
Cream Of Tartar
Large Egg
Cinnamon
Coconut Oil
Vanilla Extract
Xanthan Gum
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
60g
20g
52g
3g
40g
2g
1
3g
14g
5g
5g
DIRECTIONS:
752
24g
56g
78g
16g
In a large mixing bowl go ahead and throw all of your ingredients in one by one
making sure we're weighing everything out to ensure we get the right consistency
batter for these cookies.
Now that everything is in our mixing bowl it's time to get it blended up. We want to
blend these up to the best of our ability so I recommend a hand mixer, stand mixer,
or blender as opposed to doing this by hand although as a last resort you can do
this. Blend everything until it's thoroughly combined.
You may need a little more liquid at this point if your batter isn't quite wet enough
and still has some dry spots so if needed add a little more water or sugar free syrup
to your mixture.
Now we want to grab a baking sheet and hit it with some non stick spray. We will
form our cookies up into dough balls and place them on our sheet making sure we
have at least a couple inches between each cookie. Bake these at 325 degrees for
10-12 minutes. Cook time can vary depending on how many cookies you are
making.
Once your cookies are done we have one final step! In a mixing bowl go ahead and
throw in cinnamon and zero calorie sweetener and mix it up. This will be the powder
coating on the outside of each cookie. Take each cookie and toss it in the cinnamon
sugar mix until it has a nice sparkly coating!
Boom!! You now have a batch of snickerdoodle cookies that will not only taste
amazing but satisfy that sweets craving without going overboard on the sugar!
Enjoy!!
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ANABOLIC RICE KRISPY TREATS
INGREDIENTS:
Crispy Rice Cereal
Vanilla Whey Protein
Fat Free Cream Cheese
Zero Calorie Sweetener
Marshmallow Creme
Fat Free Greek Yogurt
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
100g
77g
112g
10g
13g
112g
906
2g
90g
132g
0g
DIRECTIONS:
This recipe is a banger! These Rice Krispy Treats are perfect for grab &
go!! Make a batch in advance and have one or two when it's snack time!
First thing you want to do is place your Vanilla Whey, Fat Free Cream
Cheese, Zero Calorie Sweetener, Marshmallow Creme, & Fat Free Greek
Yogurt in a large Mixing Bowl. Mix everything together until it's smooth
and thoroughly combined.
Next thing you want to do is measure out 70g of your Crispy Rice Cereal
& add it into your bowl and slowly mix it in with the rest of your
ingredients.
Once everything is mixed up go ahead and pour your mixture into a
square baking dish & spread it out with a spoon until it's evenly dispersed
in the pan.
Once your pan is full go ahead and cover with plastic wrap & throw it in
the fridge for at least 2 hours to let everything firm up & become less
sticky. If you're in a rush an hour or so in the freezer will accomplish the
same thing!
Once your pan has cooled off go ahead and remove it from the
fridge/freezer and cut it into squares.
Now just measure out your remaining 30g of Crispy Rice Cereal & toss it
in a large mixing bowl. Take each of your Rice Krispy Treats and press it
down into your Crispy Rice in order for it to stick to the outside and
create a crispy outer shell. Rinse & Repeat with every single bar!
And BOOM! You now have Anabolic Rice Krispy Treats that will satisfy
your sweet tooth and keep you Anabolic all day!
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PROTEIN CINNAMON ROLLS
INGREDIENTS:
Kodiak Pancake Mix
Nonfat Greek Yogurt
Light Butter
Cinnamon
Sugar Free Sweetener
Fat Free Cream Cheese
MACROS:
212g
187g
28g
1-3g
28g
112g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
1188
20g
84g
168g
20g
DIRECTIONS:
Grab a large mixing bowl & mix together your pancake mix & greek yogurt until
you create a dough ball.
Using a cutting board or another flat surface you will now roll out your dough ball
using a rolling pin. Make sure you spray both your pin & surface with non-stick
spray to avoid sticking. The goal is to roll it out into one big rectangle.
Place your butter in a small microwave safe bowl and microwave until it's melted.
This may only take 10 seconds or so just be careful you don't overcook it! Once
it's melted go ahead and add your cinnamon to it and mix until thoroughly
combined.
Now, using a small brush or spoon you will apply this filling mixture to the top of
our rolled out dough. Evenly distribute throughout.
Once our dough has been coated we will cut it into 8 long strips making sure to
keep them all around the same size.
Once our strips are made we will slowly roll them up into rolls. Similar to a fruit
roll up! They may not look perfect but I promise when they're done no one is
gonna care!
Place each of your cinnamon rolls on a baking sheet making sure they're evenly
spaced apart. Spray non-stick spray before placing them on the tray to ensure
they don't stick.
Preheat your oven to 350 degrees & bake for 12 minutes.
While waiting on these to finish cooking we can create our icing. In a mixing bowl
combine our sugar free sweetener & fat free cream cheese. Mix these together
until it creates a smooth whipped icing.
Once you pull the cinnamon rolls out of the oven you will coat them evenly with
icing & enjoy!
*NOTES* The calories above are for the entire recipe. If you want to calculate per
cinnamon roll just take the above values and divide by 8!
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PUMPKIN SPICE BLIZZARD
INGREDIENTS:
Unsweetened Almond Milk
Vanilla Whey Protein
Fat Free Greek Yogurt
Xanthan Gum
Sugar Free Pudding Mix
Ice
Cinnamon
Pumpkin Pie Spice
Zero Calorie Sweetener
Cinnamon Toast Churros
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
65g
46g
85g
3g
7g
300g
3g
3g
5g
41g
DIRECTIONS:
443
7g
49g
46g
7g
Tis' The Season for Pumpkin Spice Gains! High Volume
Ice Cream that is a real delicacy! Let's do this!!
First off you will need a powerful Blender for this one
so I recommend a Ninja Blender or a food Processor to
get the consistency right!
Take all of your Ingredients listed above and toss them
in your blender! If you want to save about 5g of your
Cinnamon Toast Churros Cereal as a crushed up
topping feel free but it's personal preference!
Blend everything up on High for 3-4 Minutes or until it
Quadruples in size and fills up almost the entire
blender!
And Boom!! You now have an Anabolic Pumpkin Spice
Blizzard that is delicious and uniquely Festive! Top with
Fat Free Whipped Cream to make it even more
delicious!
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CHOCOLATE CHIP MUFFINS
INGREDIENTS:
Vanilla Whey Protein
Fat Free Greek Yogurt
Canned Pumpkin
Coconut Flour
Zero Calorie Sweetener
Sugar Free Choc. Chips
Baking Powder
Water
MACROS:
24g
42g
61g
14g
2g
7g
1g
46g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
238
6g
25g
21g
8g
This recipe is super simple & easy to Meal Prep out for the entire week!
Tasty, Filling, & Anabolic Chocolate Chip Muffins will be yours very soon!
Let's do this!
First thing you want to do is toss your 24g Vanilla Whey Protein, 42g Fat
Free Greek Yogurt, 61g Canned Pumpkin, 14g Coconut Flour, 2g Zero
Calorie Sweetener, 1g Baking Powder, & 42g Water (1/4 Cup) in a Large
Mixing Bowl! Whisk all of these together until thoroughly combined!
Now you'll weigh out your 7g of Sugar Free Chocolate Chips (I Use Lily's
Dark Chocolate Baking Chips) & toss about 4-5g in the bowl with your
batter! The remaining Chips you'll use to decorate the top!
Now grab a Large Muffin Baking Pan (I use a 6 Muffin Tin) and also grab
a Large Muffin Liner. Place your Muffin Liner in the pan and fill it with all
of your batter! Once it's filled up go ahead and take your remaining
Chocolate Chips and stick them in the top of your muffin!
Now just toss your Muffin Tray in the oven at 350 Degrees for 30-35
Minutes! Once finished let it cool for at least a few minutes before
removing!
And Boom! You now have an Anabolic Chocolate Chip Muffin that is
perfect to wrap in Plastic Wrap and save for later! Super filling, low
calorie, & delicious!
*NOTES* If making these in bulk just multiply the ingredients above by
the number of days you are making!
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COOKIE DOUGH PROTEIN BALLS
INGREDIENTS:
Sunflower Butter
Sugar Free Maple Syrup
Unsweetened Almond Milk
Cinnamon
Protein Powder
Almond Flour
Salt
Sugar Free Choc. Chips
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
128g
40g
1 Tbsp
3g
32g
44g
.5 Tsp
30g
DIRECTIONS:
1440
96g
60g
84g
24g
This recipe is super simple! Anyone can whip this together in no time and
end up with delicious bite sized cookie dough balls! A perfect treat you can
bring to the next holiday get together!
Start by grabbing a large mixing bowl & placing every one of your ingredients
in it. Weighing everything here is crucial to ensure we have the desired
consistency once we mix everything together. Too much liquid and they'll be
runny!
Now that everything is in our mixing bowl it's time to get it blended up. We
want to blend these up to the best of our ability so I recommend a hand
mixer, stand mixer, or blender as opposed to doing this by hand although as
a last resort you can do this. Blend everything until it's thoroughly combined.
Once your batter is fully blended now is the time to roll these up into tiny
little balls. The amount of balls you make will determine the calories in each
one. However many you end up with just divide the macros above by that
number. Sit these on a tray lined with parchment paper as you complete
them.
Once you have all your balls rolled up and formed go ahead and place your
tray in the fridge and let it sit for a minimum of 4 hours (overnight works
best).
Now just remove the balls from the fridge after they have chilled for a bit and
you're good to go! Throw them in a tupperware container or freeze them to
eat later! These are a guilty pleasure of mine so I warn you ahead of time: be
careful because next thing you know you'll have eaten the whole recipe!
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COCOA PEBBLE DONUTS
INGREDIENTS:
White Flour
Coconut Flour
Chocolate Whey Protein
Plain Greek Yogurt
Fat Free Cream Cheese
Sugar Free Choc. Syrup
Unsweet. Baking Cocoa
Baking Powder
Zero Calorie Sweetener
Cocoa Pebble Cereal
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
30g
14g
62g
170g
56g
5g
5g
3g
15g
27g
DIRECTIONS:
682
6g
77g
80g
8g
These are the BEST Anabolic Chocolate Donuts you will ever eat! There may be a lot
of ingredients but overall this recipe is simple! Let's do it!!
Grab a Large Mixing Bowl & toss in your 30g White Flour, 14g Coconut Flour, 46g
Chocolate Protein Powder, 170g Plain Greek Yogurt, 5g Unsweetened Baking Cocoa,
3g Baking Powder, & 10g Zero Calorie Sweetener! Whisk this together until
thoroughly combined!
Now grab a Donut Baking Tray & spray it with a coating of Non-Stick Spray! Use a
spoon and slowly fill each Donut Mold with your filling. I prefer to make 5 Donuts with
this recipe but feel free to make as many as you'd like!
Now just toss your donuts in the Oven at 350 Degrees for 6-8 Minutes!
While the Donuts are cooking we will go ahead and make our Icing! In a small bowl
toss in 16g Chocolate Protein Powder, 56g Fat Free Cream Cheese (Room
Temperature Mixes The Best), 5g Zero Calorie Sweetener, & 5g Sugar Free Chocolate
Syrup! Use a spoon and mix these together until it becomes a creamy icing like
consistency. You have to work the Fat Free Cream Cheese a little bit with your spoon
but it'll get there don't you worry!
Once your Donuts are finished in the oven let them cool for a few minutes and
remove from the tray. Using a knife you will slowly spread your Icing on top of each
donut!
Finally, you will weigh out your Cocoa Pebbles in a small bowl and dip each donut
Icing side down into your bowl and manuever it a little bit until the Cocoa Pebbles
have stuck fully to your Icing! Repeat this step until all donuts are covered!
And BOOM! You now have delicious Cocoa Pebble Donuts that are filling, delicious, &
may just give your girlfriend a beard!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC BIRTHDAY CAKE BITES
INGREDIENTS:
Coconut Flour
Egg Whites
Unsweetened Apple Sauce
Baking Soda
Rainbow Sprinkles
Protein Powder
Zero Calorie Sweetener
MACROS:
14g
184g
112g
3g
10g
32g
5g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
335
3g
47g
30g
9g
This is a great snack recipe & is STUPID SIMPLE!! Ready in around
15 minutes & they're perfect if you eat them fresh, out of the fridge,
or out of a meal prep container later on in the day! You're gonna
love this one!
First step is to mix every single one of your ingredients in a large
mixing bowl. Make sure you mix this up to the best of your ability
that way all the sweetness is spread into every single bite!
Now that you have a liquid batter you want to take a mini-muffin tin
& spray it down with non-stick spray that way it's easy to remove
your bites once they're finished.
Using a spoon you will evenly fill each of your molds with the batter
we just created. I typically use a 24 muffin tray myself so you may
have batter leftover if you use a smaller one!
Once each mold is filled all we do is throw this in the oven at 350
Degrees for around 10-12 minutes!!
Once you pull these out of the oven let them cool for a few minutes
and you're good to go! These things are perfect to snack on or to
prep in advance and use as a meal since they keep so well in
tupperware and don't require re-heating! Close your eyes while
you eat these and pretend you're blowing out your birthday
candles! Makes them taste better I swear!
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ANABOLIC CHOCOLATE CHIP COOKIES
INGREDIENTS:
Coconut Flour
Egg Whites
White Flour
Baking Soda
Protein Powder
PBFit/PB2 Powder
Zero Calorie Sweetener
Sugar Free Syrup
Fat Free Greek Yogurt
Vanilla Extract
Sugar Free Choc. Chips
MACROS:
28g
92g
30g
6g
62g
32g
30g
40g
170g
10g
30g
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
892
20g
101g
77g
29g
DIRECTIONS:
My FAVORITE Chocolate Chip Cookie Recipe! Make the whole batch
and divide the calories by the amount of cookies you make. 9
cookies = 100 Calories a cookie! 18 Cookies = 50!
First step is to mix every single one of your ingredients in a large
mixing bowl. Make sure you mix this up to the best of your ability
that way all the sweetness is spread into every single bite!
Once your batter has been mixed thoroughly throw it in the fridge for
15 minutes to firm up a little more before we form into our dough.
Grab a large baking sheet & spray with non-stick cooking spray.
Using an ice cream scoop, large spoon, or your hands go ahead and
form the dough into as many cookies as you'd like! The more cookies
present the more cookies you'll "feel" like you're eating. Make sure all
cookies are at least 2-3 inches apart from each other.
Place in the oven at 350 Degrees for between 6-8 minutes. The KEY
to making these perfect is to pull out at 6 and test the firmness. If a
fork goes straight in then give it another 60 seconds. You want these
out of there as soon as they firm up for the best results!!
Voila! Perfect Anabolic Cookies. Freeze, Fridge, or Eat Right Away!
There's no wrong way when it comes to these bad boys!
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ANABOLIC BROWNIE SUNDAE
INGREDIENTS:
Canned Pumpkin
Coconut Flour
Chocolate Whey Protein
Unsweet. Cocoa Powder
Sugar Free Choc. Syrup
Baking Soda
Zero Calorie Sweetener
Halo Top Ice Cream
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
183g
14g
62g
10g
40g
3g
5g
85g
560
8g
60g
62g
22g
DIRECTIONS:
The HOLY GRAIL of dessert recipes! Not only will this satisfy any sweet
tooth but you'll be completely stuffed afterwards. Perfect to prep out
for days in advance or tupperware up and freeze to eat later!
What you want to do is add every single one of your ingredients to a
large mixing bowl. The only ingredient we don't add is the Halo Top
Vanilla Ice Cream since we throw that on top at the end!
Once all of the ingredients are in your mixing bowl go ahead and whisk
this for 2-3 minutes until it's the same consistency throughout.
Now we'll take a square shaped baking tray and spray it with some
non-stick cooking spray. Feel free to lay foil or parchment paper down
for less clean up.
Spoon your batter into your pan & spread evenly from corner to
corner with a spoon. The thinner your layer the quicker it'll cook. The
thicker it is the more gooey it'll be on the inside.
Now we want to throw this in the oven at 350 Degrees anywhere from
10-13 minutes. For me I like to go closer to 10 because it's got a much
better texture BUT if you want it to be more like cake then cook it the
full 13 minutes.
Once it's done pull it out and top with your Halo Top Ice Cream! I use
Vanilla personally because it has the best macros but you can mix &
match with whatever flavor you'd like! You are going to adore this
thing, I promise you that!!
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CINNAMON SWIRL PROTEIN CAKE
INGREDIENTS:
White Flour
Coconut Flour
Liquid Egg Whites
Vanilla Whey Protein
Cinnamon
Zero Calorie Sweetener
Unsweet. Almond Milk
Vanilla Extract
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
30g
14g
92g
62g
5g
5g
112g
5g
3g
DIRECTIONS:
462
6g
64g
38g
7g
One of my favorite recipes!! Especially if you make it "just right" which I'll
explain my method below.
First off this is really simple! Toss every single one of your ingredients
besides the cinnamon in a large mixing bowl. Whisk all of these together for
a couple minutes until fully combined.
Grab a small square or circle baking dish and spray it down with a light
coating of non-stick spray! Dump half of your batter in the pan and spread
evenly.
Next take your cinnamon and spread it across this layer. The 5g
measurement above is just an estimate, feel free to use as much as you'd
like! I like to sprinkle more zero calorie sweetener here as well to add some
sweetness!
After your first layer is done and coated with cinnamon go ahead and pour
the rest of your batter on top and spread evenly. What will happen is it'll
create swirls in the cake as some of the cinnamon rises to the top. Totally
normal!
Pre-heat your oven to 325 Degrees & hear me out on the next step: if you
want this thing to be GOOEY then 15 minutes is about perfect. The top
middle will be a little jiggly but it's amazing. If you want it more solid then 1718 minutes is what you want!
And boom! Pull it out and top with a little more cinnamon and zero calorie
sweetener. This thing is delicous, dense, & very filling! Feel free to refrigerate
the other half for another meal later on!
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OREO CHEESECAKE BITES
INGREDIENTS:
Fat Free Cream Cheese
Protein Powder
Fat Free Greek Yogurt
Vanilla Extract
Zero Calorie Sweetener
Oreo O's Cereal
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
224g
62g
170g
10g
20g
41g
DIRECTIONS:
708
4g
89g
79g
1g
GAMECHANGER!! This recipe will satisfy any sweets craving you have & I'd bet my
left big toe on that one. Super simple & a real treat! Let's Go!!
First we want to measure out all of our ingredients (besides the cereal) and place
them in a large mixing bowl.
Mix this up to the best of your ability! A hand mixer or stand mixer works well for
this but I normally do it by hand with a whisk. Can take a few minutes so be patient
with it!
Once your cheesecake batter has been fully mixed what we need to do is let it firm
up so we can form it into balls. If you are in a hurry throw it in the freezer for 4560 minutes (my preferred method). If you aren't stressed for time just let it sit in
the fridge for 3-5 hours or overnight to thicken up!
In order to get our Oreo coating how we want it what we need to do is measure
out our Oreo O's cereal & throw it in a zip-lock bag. Once it's in there we need to
break it up into a powder like consistency. Grab something you can smack it with
and beat it until it's a fine dusty powder. Once this is done you can pour the
powder into a mixing bowl.
We are now ready to assemble our Oreo Cheesecake Bites! Using an ice cream
scoop or spoon you will now scoop out some of your cheesecake batter and roll it
up into a ball with your hands. It will be sticky so be prepared!
Take your cheesecake ball and place it in your Oreo Powder. You can either roll it
around by hand or shake the bowl and "toss" the cheesecake ball in the Oreos.
Either method works! Do this to every ball until all are covered & your Oreo
powder is all used up. Dump any extra on top of your Cheesecake Bites!
And Voila! Our Oreo Cheesecake Bites are finished and ready to go! Personally I
like to tupperware these up and freeze for at least 15 minutes before eating so
they firm up but do whatever you like! They'll be delicious no matter what you do!
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scottwuenstel@gmail.com 30 Jan 2021
CINNAMON TOAST DONUTS
INGREDIENTS:
White Flour
Whey Protein Powder
Liquid Egg Whites
Zero Calorie Sweetener
Non Fat Greek Yogurt
Fat Free Cream Cheese
Sugar Free Syrup
Vanilla Extract
Cinnamon
Baking Powder
Cinnamon Toast Crunch
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
60g
62g
96g
15g
85g
42g
10g
5g
3g
3g
28g
DIRECTIONS:
701
5g
78g
83.5g
3g
We will be splitting some of these ingredients up: some will be for our donuts the other
for the icing so pay close attention to the directions below! Let's do this!!
First grab a large mixing bowl and throw in your White Flour, 31g of your Protein
Powder, Egg Whites, Vanilla Extract, 10g of your Zero Calorie Sweetener, 1g of your
Cinnamon, & finally your baking powder. Add 30g of water as well to loosen it up a bit!
Whisk this up until fully combined!
Using a donut baking pan (I use a 6 donut pan myself) evenly pour your batter into
each donut mold.
Bake @ 350 Degrees for 6-8 Minutes. I prefer closer to 6 minutes for them to be
softer!
While these are in the oven we will make our icing. Mix your other 32g of Protein
Powder, 5g of Zero Calorie Sweetener, 85g Of Yogurt, Sugar Free Syrup, 2g of
Cinnamon, & Fat Free Cream Cheese all together in a bowl. Whisk for 2-3 minutes until
it's a smooth consistency throughout!
Once the donuts are out of the oven you can use a knife to spread your icing on the
top of each donut.
In a separate bowl weigh out your Captain Crunch Cereal & toss it in a baggie to break
it up into smaller pieces.
Now just evenly sprinkle your Cinnamon Toast Crunch over the top of each donut and
it will easily stick to the icing. Do this until you're all out of cereal!
And BOOM! The perfect craving killer! Feel free to freeze these or refrigerate to eat
later...that is if you don't eat them all in one sitting! haha
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ANABOLIC CHOC. CHIP PIZOOKIE
INGREDIENTS:
Canned Pumpkin
Liquid Egg Whites
Protein Powder
White Flour
Zero Calorie Sweetener
Baking Powder
Sugar Free Choc. Chips
Halo Top Ice Cream
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
244g
138g
62g
15g
5g
2g
7g
85g
DIRECTIONS:
616
8g
73g
63g
14g
Another staple for me lately! Super filling, delicious, high in protein &
EASY to make! Let's get to it!
First thing you want to do is toss your Canned Pumpkin, Egg Whites,
Protein Powder (I prefer Vanilla for this), White Flour, Zero Calorie
Sweetener, & Baking Powder in a mixing bowl and mix until everything
is thoroughly combined.
After everything is mixed you need to transfer this to a cast iron skillet
(for dramatic effect) or another oven safe baking dish. I prefer the cast
iron skillet myself since it seems to give it a more cookie like
consistency!
Once you've transferred your batter into the skillet go ahead and
smooth out the top so it'll look extra pretty for photos once it's done!
Now take your sugar free chocolate chips and spread them out on top
of your batter. I like to press them down into the batter so about half
of the chocolate chip is poking out.
Now just throw this in the oven at 350 Degrees for 30-35 minutes! I
like my Pizookie to be a little softer so I go for 30 but you can
experiment with the times to get it just how you like it!
Once it's done you will let it cool for a few minutes before adding your
Halo Top Ice Cream on top! Feel free to top with sugar free chocolate
syrup or another zero/low calorie glaze & enjoy!
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ANABOLIC OREO MCFLURRY
INGREDIENTS:
Whey Protein
Plain Greek Yogurt
Unsweetened Almond Milk
Zero Calorie Sweetener
Oreo O's Cereal
Oreo Pudding Mix
Xanthan Gum
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
47g
85g
65g
5g
40g
8g
3g
300g
DIRECTIONS:
433
5g
45g
52g
5g
My NEW FAVORITE Ice Cream Recipe! Not only is it simple but so
dang FILLING! Just you wait!
First thing you want to do is toss your Whey Protein, Greek
Yogurt, Unsweetened Almond Milk, Zero Calorie Sweetener, Oreo
Pudding Mix, Ice, & your Xanthan Gum in a powerful blender or
food processor.
Next up you want to weigh out your Oreo O's Cereal in a small
bowl & transfer it to a large zip-lock baggie. Crush all of your
cereal until it's in smaller pieces.
Now take about 3/4 of your cereal and throw it in your blender
with everything else! You'll save the remaining cereal for the
topping.
Blend on High for about 3 minutes. Feel free to scrape any
excess off the sides during blending in order to capture 100% of
the flavor!
Once your McFlurry is the consistency you want you can transfer
to a large bowl or just eat out of the blender like I do! Sprinkle
your remaining Oreo O's on top and you're good to go!
And Voila!! You now have an Anabolic Oreo McFlurry that is sure
to satisfy just about any craving you have!
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REESE'S PB CUP BLIZZARD
INGREDIENTS:
Whey Protein
Plain Greek Yogurt
Unsweetened Almond Milk
Zero Calorie Sweetener
Reese's Puffs Cereal
Sugar Free Pudding Mix
PBFit/PB2 Powder
Xanthan Gum
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
32g
85g
65g
5g
39g
7g
16g
3g
300g
DIRECTIONS:
444
8g
43g
50g
9g
We finally have a contender to face off against the Oreo Mcflurry
for the BEST Ice Cream Recipe!! Who will win? That's up to you!
First thing you want to do is toss your Whey Protein, Greek Yogurt,
Unsweetened Almond Milk, PBFIT/PB2 Powder, Zero Calorie
Sweetener, Sugar Free Pudding Mix (Vanilla Or Chocolate), Ice, &
your Xanthan Gum in a powerful blender or food processor.
Next up you want to weigh out your Reese's Cereal in a small bowl
& transfer it to a large zip-lock baggie. Crush all of your cereal until
it's in smaller pieces.
Now take about 3/4 of your cereal and throw it in your blender
with everything else! You'll save the remaining cereal for the
topping.
Blend on High for about 3 minutes. Feel free to scrape any excess
off the sides during blending in order to capture 100% of the
flavor!
Once your Blizzard is the consistency you want you can transfer to
a large bowl or just eat out of the blender like I do! Sprinkle your
remaining Reese's Puffs on top and you're good to go!
And BOOM!! You now have a delicious shake that may just knock
out the McFlurry with one punch! You be the judge!!
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ANABOLIC CHEESECAKE
INGREDIENTS:
Fat Free Cream Cheese
Whey Protein
Fat Free Greek Yogurt
Honey Graham Crackers
Sugar Free Syrup
Vanilla Extract
Zero Calorie Sweetener
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
448g
124g
340g
155g
60g
10g
30g
DIRECTIONS:
1747
19g
186g
208g
5g
This is the ONLY Anabolic Cheesecake Recipe you will ever need! I'm not sure what
act of wizardry made this thing so good but I ain't gonna doubt it!
The first thing we want to do is weigh out our Honey Graham Crackers in a large
mixing bowl.
Next up we want to crush our Graham Crackers into little pieces so either do this in
your mixing bowl or grab a large bag, toss them in, & pound away!
Once all of your Graham Crackers are broken up into smaller pieces toss them back in
your mixing bowl and pour in your 60g of Sugar Free Syrup. Mix this up by hand until
your Graham Crackers are all soggy and have absorbed the syrup.
Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your graham
cracker dough down into it. Form this up along the bottom and up the sides until
you've created the crust for our Cheesecake!
Now you just want to grab a large Mixing Bowl and toss in your Fat Free Cream
Cheese, Whey Protein, Fat Free Greek Yogurt, Vanilla Extract, & Zero Calorie
Sweetener. Once all of this is in there use a whisk and mix it up to the best of your
ability! If you have a Ninja Blender or Stand Mixer feel free to use that but I simply use
my whisk for a few minutes and it turns out fantastic!
Once your Cheesecake Batter is fully mixed go ahead and dump it into your cake pan
on top of your Graham Cracker Crust.
Using a spoon go ahead and smooth it out and spread it so that it fills the entire pan
and is snug up against the edges!
Once your Cheesecake is fully formed all we have left to do is toss it in the Oven at
325 Degrees for 30 Minutes. Once it finishes cooking pull it from the oven and let it
sit and cool for a few minutes before covering with plastic wrap and placing it in the
fridge to chill for at least 3-4 Hours. Letting it chill overnight is the best!
And Voila! You now have a delicious & creamy Anabolic Cheesecake that everyone is
going to love! Feel free to freeze any extra pieces as they'll keep for months that way!
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ANABOLIC PEANUT BUTTER CHEWS
INGREDIENTS:
Unsweetened Almond Milk
Sugar Free Honey
PBFit/PB2 Powder
Vanilla Whey Protein
Zero Calorie Sweetener
Corn Flakes
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
130g
42g
80g
31g
10g
40g
DIRECTIONS:
781
13g
68g
98g
17g
Not only is this recipe about as simple as it gets BUT the end result is so close to
the original you might not believe it! Let's go!!
First thing you want to do is toss your Unsweetened Almond Milk, Sugar Free
Honey, PBFit/PB2 Powder, Vanilla Whey, & Zero Calorie Sweetener in a Large
Mixing Bowl. Mix all of these together until they're thoroughly combined.
Now just take your Peanut Butter Batter & pour it into a Medium Sized Sauce Pan.
Make sure you spray it with Non-Stick Cooking Spray if you want an easier clean
up!
Now we'll just clean out the Mixing Bowl we used for our Peanut Butter & we'll go
ahead and dump our 40g of Corn Flakes into it. Set this off to the side.
Now we'll take our Sauce Pan that we poured our Peanut Butter Batter into &
place it on the stove. Set the heat to Medium & slowly stir it while it heats up. It's
going to slowly thicken as we sit there stirring it. Stick with it for about 3-4
Minutes or until it becomes thick and about the same consistency as regular
Peanut Butter.
Once your Peanut Butter Batter has reached the desired thickness pull it off of
the stove and pour your mixture into the bowl with your Corn Flakes. Once all of
your Peanut Butter is in there go ahead and stir everything together!
Now you'll just use a spoon and scoop out each Peanut Butter Chew one by one!
Throw these in tupperware, on a plate, or on a piece of parchment paper! Make
the bites whatever size you'd like!
Once all of your bites are created all you need to do is leave them out to cool for
30 Minutes or so & they'll be good to go! Personally I like to throw mine in the
Freezer & eat them like that but hey: there's no rules here so do whatever you're
feeling!
And BOOM!! Our Anabolic Peanut Butter Chews are now ready to rock & roll!
Whether you eat these as a quick snack or a full meal I guarantee one thing: you'll
be wanting more right after!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC ICE CREAM SANDWICH
INGREDIENTS:
Coconut Flour
Fat Free Greek Yogurt
Vanilla Protein Powder
Unsweet. Baking Cocoa
Baking Powder
Sugar Free Choc. Chips
Zero Calorie Sweetener
Halo Top Vanilla
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
14g
85g
31g
5g
4g
7g
5g
85g
DIRECTIONS:
408
8g
42g
42g
15g
This recipe is wild! Do you want an Ice Cream Sandwich but don't want to be
wheelbarrowed into work tomorrow? Give this guy a shot!
First thing we want to do is throw our Coconut Flour, Fat Free Plain Greek
Yogurt, Protein Powder, Unsweetened Baking Cocoa, Baking Powder, & Zero
Calorie Sweetener in a large Mixing Bowl. Whisk everything together until
thoroughly combined.
Once our dough is formed we will now toss in our 7g of Sugar Free Chocolate
Chips & continue mixing our dough.
At this point your dough should very closely resemble regular old Cookie
Dough!
Now we'll grab a baking sheet and lay down a piece of foil to help with clean up.
Spray this surface with Non-Stick Cooking Spray! Next we'll use a spoon and
split the dough in half and place each half on our Baking Sheet. Using your
hands or a spoon go ahead & shape each cookie into a circle and make sure
they're as close to the same size as possible.
Once your two Cookies are formed and on the Baking Sheet all we want to do
is throw them in the Oven at 350 Degrees for around 12-14 Minutes.
Once your cookies are done let them cool for a few minutes before taking your
85g of Halo Top Vanilla Ice Cream and sandwiching it between them! I like to
chop my Ice Cream up into smaller pieces so it fits on my Sandwich better but
do whatever you're feeling!
And BOOM!! You now have an Anabolic Ice Cream Sandwich that is loaded with
Protein & Fiber so not only will you crush your sweet tooth but you'll be full
long after the sandwich is gone!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC FRENCH TOAST BLIZZARD
INGREDIENTS:
Vanilla Whey Protein
Plain Greek Yogurt
Unsweetened Almond Milk
French Toast Crunch
Sugar Free Pudding Mix
Xanthan Gum
Sugar Free Syrup
Zero Calorie Sweetener
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
47g
85g
65g
37g
7g
3g
30g
3g
300g
DIRECTIONS:
412
4g
46g
48g
5g
Today we are taking the classic Anabolic French Toast recipe & making it a
delicious frozen treat! This guy will leave you full & satisfied for hours!
First thing you want to do is toss your Vanilla Whey Protein, Plain Greek
Yogurt, Unsweetened Almond Milk, Sugar Free Pudding Mix (I prefer Vanilla
for this but it's all personal preference), Xanthan Gum, Sugar Free Syrup
(Mrs. Buttersworth is my favorite!), Ice, & Zero Calorie Sweetener all in a
powerful blender. I recommend a Ninja Blender for these recipes!
Now weigh out your 37g of French Toast Crunch Cereal and throw about 30g
of it in your Blender along with everything else. We're saving the rest for our
topping! If you don't care about making it look pretty just toss it all in there.
Blend this on High for about 2-3 Minutes before stopping the blender and
scraping the sides to make sure you get everything blended thoroughly.
After scraping off any build up go ahead and blend for another 2-3 minutes
or until it reaches the consistency you want! Keep in mind: the more ice you
use the larger the recipe will become! If you want it thicker and smaller just
use less ice & vice-versa!
Once you're done go ahead and throw it in a bowl or large cup and top it off
with your remaining French Toast Crunch Cereal! Feel free to eat this
straight out of the blender if you prefer, I won't judge!
And BOOM! You now have a delicious frozen treat that will remind you of
Breakfast on a Sunday morning! There is no way you will eat this whole thing
and still be hungry afterwards, I guarantee it!
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ANABOLIC PEANUT BUTTER COOKIES
INGREDIENTS:
PBFit/PB2 Powder
Fat Free Greek Yogurt
Vanilla Whey Protein
Coconut Flour
Sugar Free Honey
Zero Calorie Sweetener
Water
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
64g
85g
31g
14g
21g
10g
35g
3g
DIRECTIONS:
567
11g
66g
51g
17g
These Cookies are incredible! Not only are they easy to whip up in around
10 Minutes BUT you can eat the whole recipe without any guilt!
First thing we want to do is throw our PBFit/PB2 Powder, Fat Free Plain
Greek Yogurt, & 35g of Water in a Large Mixing Bowl. Go ahead and mix
these together for a few minutes until your mixture has the same
consistency as regular Peanut Butter.
Now throw your Vanilla Whey Protein, Coconut Flour, Sugar Free Honey,
Zero Calorie Sweetener, & Baking Powder into the same bowl as your
Peanut Butter & mix this all together thoroughly for another 2-3 Minutes.
Once your Batter is all mixed up we can go ahead and portion it out into
cookies! Grab a baking sheet and lay a piece of foil down on it for easier
clean up. Hit it with a light coating of Non-Stick Spray!
Now just use a Spoon and place your cookies on the baking sheet leaving
around an inch or two of space between them. Make as many cookies as
you'd like! I personally like to have around 10 but do whatever you want!
Once all of your cookie dough balls are on the sheet you can use your spoon
to press and shape them but this isn't a necessity. They'll be good
regardless of how pretty they are.
Now just toss them in the Oven at 350 Degrees for around 5-7 Minutes! I
prefer doing 5 since it leaves them a little gooier on the inside but once
again this is personal preference. Once they finish let them cool for around
5 Minutes!
And BOOM! You now have delicious Peanut Butter Cookies that are perfect
for Snack Time! Feel free to throw them in tupperware and save for later!
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ANABOLIC BROWNIE BRITTLE
INGREDIENTS:
Sugar Free Brownie Mix
Whey Protein Powder
Liquid Egg Whites
Fat Free Greek Yogurt
Sugar Free Choc. Syrup
Unsweet. Baking Cocoa
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
77g
62g
46g
85g
20g
5g
DIRECTIONS:
644
8g
65g
78g
13g
I really try to make all of my recipes as simple as possible but this one
truly takes the crown! Let's do this!!
First thing we want to do is toss our Sugar Free Brownie Mix (I buy
Pillsbury at Wal Mart), Whey Protein Powder (Just about any flavor
works!), Liquid Egg Whites, Fat Free Plain Greek Yogurt, Sugar Free
Chocolate Syrup, & Unsweetened Baking Cocoa in a Large Mixing Bowl!
Whisk all of these together for a couple minutes until they're thoroughly
combined.
Grab a Baking Sheet and lay down a piece of foil to make your clean up
easier! Spray the foil with a light coating of Non-Stick Cooking Spray!
Now just dump all of the batter out of your Mixing Bowl and onto your
Baking Sheet. Using a spoon you will now spread it out thin and evenly
across your pan.
Once your batter is all spread out you will now throw it in the oven at 325
Degrees for 10 Minutes. After the 10 minutes is done pull it out &
decorate the top of it with Sugar Free Chocolate Syrup. I like to make a
zig-zag pattern with the syrup to make it look pretty and add flavor but
make a smiley face if ya want, it's personal preference!
Once it's decorated throw your Brownie Brittle back in the oven at 325
Degrees for an additional 10-12 Minutes.
Remove from the oven and let it cool for at least 5 Minutes before cutting
into pieces and serving!
And BOOM! You now have Anabolic Brownie Brittle that is loaded with
protein and ready to be devoured! Feel free to freeze these to make
them even more delicious and dessert like!
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scottwuenstel@gmail.com 30 Jan 2021
BROWNIE BATTER BLIZZARD
INGREDIENTS:
Unsweetened Almond Milk
Chocolate Whey Protein
Fat Free Greek Yogurt
Sugar Free Choc. Syrup
Frozen Strawberries
PBFit/PB2 Powder
Xanthan Gum
Zero Calorie Sweetener
Ice
Fiber One Brownie Bar
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
65g
47g
85g
50g
140g
8g
3g
3g
150g
1
454
6g
51g
49g
15g
DIRECTIONS:
Today we are taking the Dairy Queen Brownie Batter Blizzard and
making it Anabolic! Let's do this!
First thing we want to do is toss our Unsweetened Almond Milk,
Chocolate Whey Protein, Fat Free Plain Greek Yogurt, Sugar Free
Chocolate Syrup, Frozen Strawberries, PBFit/PB2 Powder,
Xanthan Gum, Ice, & Zero Calorie Sweetener all in a powerful
blender!
Now we just want to blend this up on High for about 3-5 Minutes!
You'll know it's working when the recipe starts expanding and
doubles/triples in size! Scrape the sides if you notice any build
up.
At this point our Ice Cream is done so what we want to do is take
our Fiber One Brownie Bar & break it up into tiny little bite size
pieces. You can either toss these pieces into your Ice Cream and
stir them in or you can just layer them in as you spoon your Ice
Cream into your bowl!
And BOOM! You now have an Anabolic Brownie Batter Blizzard!
Not only will this thing leave you completely satisfied but those
little brownie pieces will have you feeling like you found treasure
everytime you find one!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC PUMPKIN PIE
INGREDIENTS:
Canned Pumpkin
Fat Free Cream Cheese
Fat Free Greek Yogurt
Vanilla Protein Powder
Zero Calorie Sweetener
Cinnamon
Vanilla Extract
Honey Graham Crackers
Sugar Free Maple Syrup
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
427g
112g
170g
124g
30g
3g
5g
155g
60g
1497
21g
138g
189g
16g
DIRECTIONS:
A Holiday Staple! If you are looking to celebrate this holiday season without putting on
those holiday pounds then look no further than this recipe!
The first thing we want to do is weigh out our Honey Graham Crackers in a Large Mixing
Bowl.
Next up we want to crush our Graham Crackers into little pieces so either do this in
your mixing bowl or grab a large bag, toss them in, & pound away!
Once all of your Graham Crackers are broken up into smaller pieces toss them back in
your mixing bowl and pour in your 60g of Sugar Free Syrup. Mix this up by hand until
your Graham Crackers are all soggy and have absorbed the syrup.
Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your graham
cracker dough down into it. Form this up along the bottom and up the sides until
you've created the crust for our Pumpkin Pie!
Now in a Large Mixing Bowl toss in your 427g of Canned Pumpkin (this is right around
the weight of one can), Fat Free Cream Cheese, Fat Free Greek Yogurt, Vanilla Protein
Powder, Zero Calorie Sweetener, Cinnamon, & Vanilla Extract. Mix all of these together
thoroughly until fully combined! Feel free to use a powerful blender or hand mixer to
make this easier!
Once your Pumpkin Pie Batter is blended up go ahead and pour it into your Cake Pan
on top of your Graham Cracker Crust. Use a spoon to slowly spread it out evenly so it
fits the pan.
Now all we have to do is toss our Pumpkin Pie in the oven on the bottom rack for two
cooking cycles! The first one at 325 Degrees for 30 Minutes. Immediately after this is
done lower the heat to 300 Degrees & cook for an additional 15 Minutes!
And BOOM! You now have a delicious and creamy Anabolic Pumpkin Pie! Instead of
adding a few inches to your waistline this holiday season lets instead add it to the
biceps!
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FRUITY PEBBLE DONUTS
INGREDIENTS:
White Flour
Coconut Flour
Whey Protein Powder
Plain Greek Yogurt
Fat Free Cream Cheese
Zero Calorie Sweetener
Baking Powder
Fruity Pebble Cereal
30g
14g
62g
170g
56g
15g
3g
27g
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
DIRECTIONS:
645
5g
76g
74g
6g
We will be splitting some of these ingredients up: some will be for our donuts the
other for the icing so pay close attention to the directions below! Let's do this!!
First grab a large mixing bowl and throw in your 30g of White Flour, 14g Coconut
Flour, 46g of your Protein Powder, 170g of Greek Yogurt, 10g of your Zero Calorie
Sweetener, & finally your 3g of Baking Powder. Whisk all of this together for a few
minutes until it's thoroughly combined!
Using a donut baking pan evenly pour your batter into each donut mold! (I only
make 5 in mine so they're bigger but do whatever your preference is!)
Bake @ 350 Degrees for 6-8 Minutes. I prefer closer to 6 minutes so they'll be a
little softer!
While the donuts are in the oven we will make our icing. Place your remaining
16g of Protein Powder, 5g of Zero Calorie Sweetener, & your 56g of Fat Free
Cream Cheese all together in a bowl. Mix together with a spoon for 2-3 minutes
until it's a smooth consistency throughout! It will take at least a minute for it to
start smoothing out and becoming creamy so don't lose faith right away, it'll
happen!
Once the donuts are out of the oven you will use a knife and spread your icing
out on top of each donut!
In a separate bowl weigh out your 27g of Fruity Pebble Cereal!
Now just take each donut icing side down and dip it into your bowl and wiggle it
around until all of your icing is coated in Fruity Pebbles! If you have any
remaining cereal feel free to sprinkle it on any spots you may have missed!
And BOOM! The perfect craving killer! Feel free to freeze these or refrigerate to
eat later...that is if you don't eat them all in one sitting! haha
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scottwuenstel@gmail.com 30 Jan 2021
FLAMIN' HOT SMART POP
INGREDIENTS:
Orville Redenbacher
Popcorn Kernels
Flamin' Baked Cheetohs
Ranch Popcorn Seasoning
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
80g
28g
1 Bottle
DIRECTIONS:
424
8g
10g
78g
13g
My favorite late night binge-watching snack! This recipe isn't inherently
"Anabolic" but if you have the calories left over & you have hit your daily
Protein Goal then this one will leave you satisfied and munching for quite a
long time! Feel free to halve the ingredients in this recipe for a smaller bowl!
When it comes to the Popcorn we have a couple different options. You can
use a Large Bag of Orville Redenbacher Smart Pop Popcorn and it'll fit in
perfectly! If you have an Air Popper Popcorn Maker then follow the following
steps and you'll be good to go!
Weigh out your 80g of Orville Redenbacher Popcorn Kernels in a small bowl.
Once your Kernels are weighed out go ahead and dump them into your Air
Popper Machine and turn it on! The machine will do all the work so popping
your Popcorn will only take a couple of minutes. Just don't forget to place a
large bowl underneath your Popcorn Chute or else you'll have a Kitchen full of
Smart Pop!
Once your Popcorn is all finished popping we'll grab our Ranch Popcorn
Seasoning (I Use Kernel Season's Brand) & sprinkle it on top! The quantity here
is up to you, the calories are minimal and negligible so as long as we aren't
using the whole bottle everytime we'll be fine! lol
Finally we'll weigh out our 28g of Flamin' Hot Baked Cheetohs and add them
into our Popcorn Bowl as well!
And Boom!!! We now have a VERY HIGH volume snack that is great for Movie
Night or when you're in a snacking mood! This is a great way to finish off a
night and enjoying some cruncy/salty flavor without all the calories or regret!
*NOTES* If you want to step this up a bit slowly add your popcorn into the
bowl layer by layer and use the Ranch Seasoning on each layer. Also, using
your Flamin' Hot Cheetohs in the layers as well is a great idea! Helps spread
the delicious flavor through the whole thing!
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scottwuenstel@gmail.com 30 Jan 2021
ANABOLIC OREO CHEESECAKE
INGREDIENTS:
Fat Free Cream Cheese
Vanilla Whey Protein
Fat Free Greek Yogurt
Oreo O's Cereal
Vanilla Extract
Zero Calorie Sweetener
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
448g
124g
510g
160g
10g
30g
DIRECTIONS:
1812
12g
196g
230g
4g
This is BY FAR my favorite Cheesecake Recipe to date! If you love Oreo's & you love
Cheesecake then this is a match made in heaven!
The first thing we want to do is weigh out our Oreo O's Cereal in in two separate bowls! In
one weigh out 40g & in the other weigh out 120g.
Now what we want to do is crush our 120g Oreo Bowl into a fine powder! I find my Blender
works great and does this quickly but if you don't have one then just throw them in a
baggie and beat them up with a blunt object until they're in a fine powdery form!
Now we'll save our 40g Oreo Bowl as a topping for our Cheesecake! In the bowl with 120g
of Oreo O's add in 170g of our Fat Free Greek Yogurt! Mix this all together with a spoon
until it thickens up and is fully mixed!
Now you just want to grab an 8 or 9 Inch Springform Cake Pan & toss your newly formed
Oreo Dough down into it. Form this up along the bottom of the pan until it's completely
covered!
Bake the Crust at 400 Degrees for 10-12 Minutes. When you pull it out it may have rose a
little bit & if this is the case just use a spoon and flatten it back out.
Now just grab a large Mixing Bowl and toss in your 448g Fat Free Cream Cheese, 124g
Whey Protein, 340g Fat Free Greek Yogurt, 10g Vanilla Extract, & 30g Zero Calorie
Sweetener. Once all of this is in there use a whisk and mix it up to the best of your ability!
If you have a Ninja Blender or Stand Mixer feel free to use those to speed up the process!
Once your Oreo Cheesecake Batter is fully mixed go ahead and dump it into your cake pan
on top of your Oreo Crust.
Using a spoon go ahead and smooth it out and spread it so that it fills the entire pan and is
snug up against the edges! Now take your remaining 40g of Oreo O's Cereal & break it up
into smaller pieces. Sprinkle this evenly on top of your Cheesecake!
Once your Oreo Cheesecake is fully formed all we have left to do is toss it in the oven at
325 Degrees for 30 Minutes! Once it finishes cooking pull it from the oven and let it sit and
cool for a few minutes before covering with plastic wrap and placing it in the fridge to chill
for at least 3-4 Hours. Letting it chill overnight is the best!
And Voila! You now have a delicious & creamy Anabolic Oreo Cheesecake that is perfect to
cut into pieces and Meal Prep out for the week! You will absolutely love this one!
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PB BROWNIE SKILLET COOKIE
INGREDIENTS:
Sugar Free Brownie Mix
PBFit/PB2 Powder
Whey Protein
Canned Pumpkin
Reese's PB Chips
Vanilla Extract
Baking Powder
Zero Calorie Sweetener
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
30g
32g
62g
122g
15g
3g
3g
5g
DIRECTIONS:
629
13g
69g
59g
13g
This recipe is wicked simple, creamy, & delicious! If you've been craving a dessert
that tastes like something you SHOULDN'T be eating this then is the one!
First thing you want to do is grab a Large Mixing Bowl and toss in your 30g Sugar
Free Brownie Mix (I use Pillsbury brand & you can find it almost anywhere), 32g
PBFit/PB2 Powder, 62g Chocolate Whey Protein, 122g Canned Pumpkin, 3g Vanilla
Extract, 3g Baking Powder, & 5g Zero Calorie Sweetener!
In a separate bowl weigh out your 15g of Reese's Peanut Butter Chips. Toss about
half of these in your Large Mixing Bowl with everything else! Save the other half
for decorating the top of the cookie!
Now all you need to do it mix all of your ingredients up! This is an easy mix so I
just use a spoon for a few minutes and make sure everything is incorporated
together thoroughly! You'll know you're good once it reaches a dark brown color
and looks like traditional brownie batter!
Now grab a small Cast Iron Skillet & empty your batter into it! You don't need to
use a Skillet for this if you don't have one. You can use a small cake pan if you'd
like, just make sure what you're using is oven safe and the end result should be
similar!
Once your batter is spread out evenly in your pan go ahead and place the rest of
your Reese's Peanut Butter Chips on top!
Now we're ready to toss our Cookie in the oven! Place your Cast Iron Skillet in the
oven at 325 Degrees for 10-12 Minutes!
And Boom! You now have a delicious and gooey Anabolic Skillet Cookie that
ANYONE is going to love! Just don't feed any to the dog because they aren't made
to have chocolate.
*NOTES* Feel free to top with Fat Free Whipped Cream for another burst of flavor!
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scottwuenstel@gmail.com 30 Jan 2021
CHOCOLATE CHIP MUG CAKE
INGREDIENTS:
Vanilla Whey Protein
Fat Free Greek Yogurt
Instant Pancake Mix
Unsweetened Almond Milk
Sugar Free Choc. Chips
Zero Calorie Sweetener
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
24g
85g
27g
65g
7g
2g
DIRECTIONS:
289
5g
31g
30g
3g
This recipe is Simple, Anabolic, & ready in
about 90 Seconds! Let's do this!!
First thing you want to do is grab a Coffee
Mug! Just about any mug will do, you'll get
bonus points if it's Star Wars themed!
Combine your Vanilla Whey Protein, Fat
Free Greek Yogurt, Instant Pancake Mix,
Unsweetened Almond Milk, Sugar Free
Chocolate Chips, & Zero Calorie Sweetener
all together in your Mug! Stir these
together until thoroughly combined!
Once it's finished being mixed just toss it in
the Microwave for around 90-120 Seconds!
And BOOM! You now have an Anabolic
Mug Cake that is fluffy and delicious!
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ANABOLIC BUTTERFINGER BLIZZARD
INGREDIENTS:
Vanilla Whey Protein
Plain Greek Yogurt
Unsweetened Almond Milk
Sugar Free Pudding Mix
Xanthan Gum
Butterfinger Bar
Zero Calorie Sweetener
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
31g
85g
65g
7g
3g
37g
5g
300g
DIRECTIONS:
377
9g
35g
39g
4g
The Classic Dairy Queen Butterfinger Blizzard but we've put the good ole'
Anabolic Spin on it! Easy, Effective, & Anabolic! Let's do it!!
First thing you want to do is toss your Vanilla Whey Protein, Plain Fat Free
Greek Yogurt, Unsweetened Almond Milk, Sugar Free Pudding Mix (I prefer
Butterscotch for this but it's all personal preference), Xanthan Gum, Ice, &
Zero Calorie Sweetener all in a powerful blender. I recommend a Ninja
Blender for these recipes!
Now weigh out your 37g of Butterfinger (I buy the individual Fun Size Bars
that way they are always on hand & in easy portions) and throw about 20g of
it in your Blender along with everything else. We're saving the rest for our
topping! If you don't care about making it look pretty just toss it all in there.
Blend this on High for about 2-3 Minutes before stopping the blender and
scraping the sides to make sure you get everything blended thoroughly.
After scraping off any build up go ahead and blend for another 2-3 minutes
or until it reaches the consistency you want! Keep in mind: the more ice you
use the larger the recipe will become! If you want it thicker and smaller just
use less ice & vice-versa!
Once you're done go ahead and throw it in a bowl or large cup and top it off
with your remaining Butterfinger! Feel free to eat this straight out of the
blender if you prefer, I won't judge!
And BOOM! We have now made homemade Ice Cream that is delicious and
won't dereail our diet! Feel free to add more Protein Powder OR Butterfinger
if you want to tweak it a bit to your preference!
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scottwuenstel@gmail.com 30 Jan 2021
BLUEBERRY CHEESECAKE MUFFINS
INGREDIENTS:
Blueberry Cheesecake
Muffin Mix
Fat Free Greek Yogurt
Fat Free Cream Cheese
Vanilla Whey Protein
Zero Calorie Sweetener
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
66g
170g
112g
31g
5g
3g
DIRECTIONS:
588
8g
55g
74g
0g
Holy cow these are incredible! Not only are they Simple to whip up but
they're Anabolic at the same time! Let's do this!
Let's cover the most important ingredient which is the Blueberry
Cheesecake Muffin Mix. I buy a brand called Martha White & I've found it at
every store in my area! A pack of this is only 88 Cents! You should be able
to find it in the baking section of your grocery but worst case scenario just
order some packets online! Easy peasy!
First we'll grab a Large Mixing Bowl and toss in our 66g Blueberry
Cheesecake Muffin Mix, 170g Plain Fat Free Greek Yogurt, 112g Fat Free
Cream Cheese, 31g Vanilla Whey Protein, 5g Zero Calorie Sweetener, & 3g
Baking Powder. Mix all of these together with a Spoon until thoroughly
combined! Don't worry about your Cream Cheese not being fully mixed in,
the little pockets will create melted Cheesecake in our muffins!
Now grab a Mini Muffin Baking Tray and hit all your molds with a light
coating of Non-Stick Cooking Spray! I personally like to make 16 Mini
Muffins but feel free to make more or less, it's all personal preference on
sizing!
Once your molds are filled we're ready to toss these in the Oven! Pre-Heat
your oven to 400 Degrees and toss these in for around 9-10 Minutes! If
you're making large muffins you should increase the cooking time to 13-15
Minutes!
And BOOM! You now have Anabolic Blueberry Cheesecake Muffins! These
are delicious and if one didn't know any better they'd have no idea these
were actually good for them!
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ANABOLIC STARBUCKS ICED COFFEE
INGREDIENTS:
Starbucks Iced Coffee
Unsweetened Almond Milk
Sugar Free Maple Syrup
Vanilla Whey Protein
Zero Calorie Sweetener
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
500g
65g
20g
16g
5g
300g
DIRECTIONS:
93
1g
14g
7g
0g
This Iced Coffee recipe tastes like a 1000 Calorie Starbucks
Drink without any of the Sugar, Fat, or Guilt! Let's do this!!
First thing I'll cover is the coffee: I buy the Pre-Made Starbucks
Blonde Roast Iced Coffee Gallon Tubs at my grocery store!
They're refrigerated and perfect for this recipe! Feel free to
use your coffee of choice since it'll still be great!
In a blender toss in your 500g Starbucks Iced Coffee, 65g
Unsweetened Almond Milk, 20g Sugar Free Maple Syrup (I Use
Mrs. Buttersworth), 16g Vanilla Whey Protein Powder, & 5g
Zero Calorie Sweetener. Blend these up for around 60-120
Seconds or until fully blended!
Grab a large cup and fill it with your 300g Ice! If your cup won't
hold the ice it's no big deal, I just like my drinks to be massive
so feel free to use less ice since it won't matter nutritionally.
Pour your blended coffee in your cup and BOOM! You now
have a delicious & Anabolic Starbucks Iced Coffee that is a
perfect kick start to your day! Skip the lines & skip the big
price tag, make this instead and you'll be thanking yourself
later!
*Notes* You can top this with Fat Free Whipped Cream to
really give it a beautiful finish!
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ANABOLIC FUDGE BROWNIES
INGREDIENTS:
Canned Pumpkin
Chocolate Whey Protein
Natural Peanut Butter
Unsweet. Baking Cocoa
Sugar Free Choc. Syrup
Zero Calorie Sweetener
Baking Powder
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
244g
62g
32g
10g
40g
10g
3g
DIRECTIONS:
587
19g
59g
45g
13g
This recipe is guaranteed to annihilate any chocolate
cravings you've been having! Simple, Delicious, & Anabolic!
Let's do this...
First thing you want to do is grab a Large Mixing Bowl and
toss in your 244g Canned Pumpkin, 62g Chocolate Whey
Protein, 32g Natural Peanut Butter, 10g Unsweetened
Baking Cocoa, 40g Sugar Free Chocolate Syrup, 10g Zero
Calorie Sweetener, & 3g Baking Powder! Mix all of these
together with a Spoon or Whisk until thoroughly combined.
Now grab a Square Cake Pan (I use an 8x8) and lay down a
piece of Parchment Paper on the inside. Spray it with NonStick Cooking Spray! Spoon your Batter into the pan &
smooth it out with a spoon until it evenly fills your entire pan
edge to edge!
Now just toss this in the Oven at 350 Degrees for 15-18
Minutes!
Remove from the oven and let cool for 2-3 Minutes before
cutting into pieces with a knife and eating! I like to take
Swerve Confectioners Sugar (A Zero Calorie Powdered Sugar
Alternative) and sprinkle it on top to add some flair!
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MANGO PINEAPPLE SMOOTHIE
INGREDIENTS:
Unsweetened Almond Milk
Vanilla Whey Protein
Frozen Pineapple
Frozen Mango
Zero Calorie Sweetener
Ice
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
130g
31g
100g
100g
3g
200g
DIRECTIONS:
255
3g
26g
31g
4g
This is my new favorite "Sweet Tooth
Killer" recipe! Simple, Delicious, &
Anabolic! Let's get started!
In a large blender (I use a Ninja) toss in
your 130g Unsweetened Almond Milk,
31g Vanilla Whey Protein, 100g Frozen
Pineapple, 100g Frozen Mango, 3g Zero
Calorie Sweetener, & 200g Ice!
Blend this all up on High for 3-4 Minutes
or until it's fully blended to your liking!
And BOOM! You now have one of the
most delicious recipes I've ever made.
Stupid simple & incredibly filling and
delicious!
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ANABOLIC COOKIE DOUGH
INGREDIENTS:
Sunflower Butter
Egg Beaters
Vanilla Whey Protein
White Flour
Sugar Free Choc. Chips
Zero Calorie Sweetener
Vanilla Extract
Salt
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
32g
46g
46g
20g
7g
7g
3g
1g
DIRECTIONS:
506
18g
49g
37g
6g
This recipe is wild! I don't foresee a circumstance where this
one doesn't completely blow your mind! Let's get started!
First thing we want to do is place our 32g Sunflower Butter,
46g Egg Beaters (You can use Liquid Egg Whites for this), 46g
Vanilla Whey Protein, 20g White Flour, 7g Sugar Free
Chocolate Chips (I use either Hershey's or Lily's Dark
Chocolate Chips for this), 7g Zero Calorie Sweetener, 3g
Vanilla Extract, & 1g Salt in a Large Mixing Bowl! Mix these all
together with a spoon for a few minutes until everything is
thoroughly combined!
At this point you can literally eat the Cookie Dough and it'll
be great but very sticky! I recommend putting it in a Small
Square Loaf Pan and letting it chill in the fridge for at least
20-30 Minutes to ease off some of the sticky! My personal
favorite method however is to throw it in the Freezer and eat
it after it's frozen!
And BOOM! You now have Anabolic Cookie Dough that will
crush any of those cravings and leave you feeling full and
satisfied!
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OATMEAL CHOC. CHIP COOKIES
INGREDIENTS:
Canned Pumpkin
Old Fashioned Oatmeal
Vanilla Whey Protein
PBFit/PB2 Powder
Sugar Free Choc. Chips
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
130g
60g
62g
32g
15g
DIRECTIONS:
744
16g
74g
76g
19g
Not only is this recipe super simple but it's my favorite cookie recipe at
the moment! All you need is a few simple ingredients & you'll be eating
like Royalty in no time!
First thing we'll do is grab a Large Mixing Bowl and toss in our 130g
Canned Pumpkin, 60g Old Fashioned Oatmeal, 62g Vanilla Whey
Protein, & 32g PBFit/PB2 Powder. Mix all of these together with a
spoon until thoroughly combined!
Once you're done mixing add in your 15g of Sugar Free Chocolate
Chips. I use Lily's Dark Chocolate Chips personally but Hershey's also
has a Sugar Free Brand that will work great for this! Mix together with a
spoon one final time until all of the Chocolate Chips are folded in.
Once everything is mixed up grab a Baking Sheet and lay down a piece
of Foil on top of it. Spray it with a light coating of Non-Stick Cooking
Spray.
Now we'll shape our cookies using our batter & a spoon! Since these
don't have any Baking Powder or Flour inside they wont' expand so the
shape we form them into is how they'll come out of the oven. I
personally like to make 4 evenly sized cookies but you can really do this
however you like!
Now we bake! We'll toss our Cookies in the oven at 350 Degrees for
around 8-10 Minutes! If you like a softer cookie then go for the shorter
time but either way they'll be delicious!
And BOOM! You now have Anabolic Oatmeal Chocolate Chip Cookies
that are delicious, filling, & guilt free! You can eat these fresh out of the
oven or toss them in the fridge and have them later!
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PEANUT BUTTER FUDGE
INGREDIENTS:
MACROS:
Peanut Butter
Egg Beaters
Vanilla Whey Protein
PBFit/PB2 Powder
White Flour
Zero Calorie Sweetener
Salt
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
64g
92g
62g
32g
40g
10g
2g
DIRECTIONS:
958
38g
92g
62g
12g
Everybody loves Peanut Butter Fudge right? Well today we'll be creating our
own Anabolic version that way we can get more out of it then just Sugar & Fat!
Let's do this!
Start off by grabbing a Large Mixing Bowl and throwing in your 64g Peanut
Butter, 92g Egg Beaters (Egg Whites will work fine as well), 62g Vanilla Whey
Protein Powder, 32g PBFit/PB2 Powder, 40g White Flour, 10g Zero Calorie
Sweetener, & optionally you can also add 2g Salt. Use a spoon and slowly mix
all of these together!
This will take a second to really get everything incorporated smoothly so be
patient and work with it. At a certain point when I make this the Fudge gets
formed into a ball and isn't too sticky. I like to pick it up and finish mixing it
together by hand but this is totally up to you!
Once your Peanut Butter Fudge is fully mixed up tear off a piece of Parchment
Paper & sit your Fudge down right in the middle. Grab a Small Loaf Pan or
equivalent and sit your Fudge down inside along with the paper. At this point I
like to just use my hands & form the Fudge into the shape of the Pan. Press
down on it lightly until it's in the shape you want! Fold the leftover parchment
paper hanging over the edges over top of your Fudge to cover it.
Toss your Fudge in the Freezer for a minimum of 60-120 Minutes! Personally I
like to let it stay in overnight for the best texture! Once you're ready to dig in
pull it out of the Freezer and cut it into square pieces. You may want to let it sit
out for 15 Minutes or so to soften a bit before cutting.
And BOOM! You now have Anabolic Peanut Butter Fudge that is surprisingly
delicious & filling! If you have leftovers just toss them in a tupperware
container and throw them back in the freezer!
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MINI CHEESECAKES
INGREDIENTS:
Honey Graham Crackers
Sugar Free Maple Syrup
Fat Free Cream Cheese
Fat Free Greek Yogurt
Vanilla Protein Powder
Zero Calorie Sweetener
Vanilla Extract
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
93g
60g
168g
126g
96g
30g
18g
DIRECTIONS:
972
12g
108g
108g
0g
If you love Cheesecake then let me tell you straight up: drop whatever it is you're
doing and make this recipe right now! You won't regret it!!
First thing we'll do is get our Cheesecake Crust ready! In a Large Mixing Bowl
we'll toss in our 93g Honey Graham Crackers (Ends up being around 6 Sheets) &
break them up into a powder like consistency! If you have a blender you can use
that to speed this up significantly! Once your Graham Crackers are broken down
toss in your 60g of Sugar Free Maple Syrup & mix everything together thoroughly
with a spoon!
Now we'll grab a 6 Slot Muffin Tray and place a Paper Muffin Liner in each slot!
Evenly spoon your Crust Batter into each lining and flatten it out with your spoon
until the batter evenly lines the bottom of each liner.
Now we make our Filling! In a Large Mixing Bowl toss in your 168g Fat Free
Cream Cheese (Make sure this is room temperature so it doesn't clump when
you mix), 126g Fat Free Greek Yogurt, 96g Vanilla Protein Powder, 30g Zero
Calorie Sweetener, & 18g Vanilla Extract. Mix all of these together with a spoon
until thoroughly combined!
Now we'll just spoon our filing into each Muffin Liner evenly until it's all used up!
Use your spoon and smooth each of your Cheesecakes out on top to make sure
it's edge to edge!
Now we bake! All we'll do is toss our Tray in the Oven at 325 Degrees for 10-15
Minutes! Closer to 10 Minutes will make it a softer Cheesecake in the middle and
15 will make it a bit firmer. It's all personal preference. Once finished in the oven
just toss these in the fridge to settle for at least 4 Hours. Overnight is usually my
preferred way to let these cool!
And BOOM! You now have Six Anabolic Mini Cheesecakes that are absolutely
delicious and sure to satisfying that sweet tooth!
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PEANUT BUTTER CUPS
INGREDIENTS:
PBFit/PB2 Powder
Egg Beaters/Egg Whites
Choc. Whey Protein
Sugar Free Choc. Chips
Light Choc. Syrup
MACROS:
Calories:
Fat:
Protein:
Carbohydrates:
Fiber:
64g
92g
16g
42g
51g
664
20g
57g
64g
27g
DIRECTIONS:
Oh boy!! If you love Reese's Peanut Butter Cups then you'll adore this recipe! I'm
telling you: give this simple recipe a try & you'll be eating like a King or Queen in
no time!
First thing you want to do is grab a Mini Muffin Tray and fill 10 Slots with Mini
Muffin Liners. You can find these in the Baking Section of your Grocery Store!
Once filled spray each liner with a light coating of Non-Stick Spray!
Now the first thing we'll do is get our Chocolate Base Ready! In a small bowl add
in your 42g of Sugar Free Chocolate Chips (I Use Lily's No Sugar Added Dark
Chocolate Chips but Hershey's Sugar Free will work too) & 51g of Hershey's Light
Chocolate Syrup. Shake the bowl to mix these together & microwave on High for
45 Seconds.
At this point the Chocolate in your bowl should be melted. What we'll do now is
add our 16g of Chocolate Whey Protein (Vanilla will work too) in with our melted
chocolate and stir everything together. Next we'll fill the bottom of each Muffin
Liner with our Melted Chocolate. Word of advice here: mix everything together
as fast as possible & fill each Muffin Tin hastily. As this chocolate sits it'll slowly
harden and be harder to spread so the faster you complete this step the better!
Now we'll make our Peanut Butter Topping! In another Small Bowl toss in your
64g of PBFit/PB2 Powder & your 92g of Egg Beaters. Stir this together until you
have a creamy Peanut Butter Topping. Now just spread this evenly on top of all
of the Chocolate in each Muffin Liner. Use your spoon to press down and shape
these so they're snug against the liner on every side so they'll look like authentic
Peanut Butter Cups at the end.
Now just toss these in the Freezer for around 2 Hours to let them firm up! I
personally like to let mine sit overnight for the best result!
And BOOM! You now have Anabolic Peanut Butter Cups that are loaded with
Protein & Fiber! These are extremely filling and delicious! Trust me, you can't eat
just one!
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*DISCLAIMER*
Although weight loss & building muscle are not
inherently complicated processes understand that
even if you follow the recipes included in this book
you may not see results. All macro calculations and
calories are estimations & anytime you swap out for
different brands you run the risk of affecting the
nutritional composition of any included recipe. I
recommend if you are unable to find the exact
ingredients I use to go ahead and track with
MyFitnessPal and make sure any tweaks you make
still fit within your daily calorie budget!
Remington James is not a Doctor or a Dietician. The
contents of this document should not be taken as
medical advice. It is not intended to Diagnose, Treat,
Cure, or Prevent any health problem - nor is it
intended to replace the advice of a physician. All
advice is hypothetical and for entertainment
purposes only. Always consult your physician or
qualified health professional on any matters
regarding your health. All documents exchanged
between Remington James & the Client are not to be
copied, sold, or redistributed without the consent of
Remington James.
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