Table of Contents
About Greg Doucette ��������������������������������������������������������������������������������������������������������������������������5
A Message from Coach Greg��������������������������������������������������������������������������������������������������������� 6
BREAKFAST���������������������������������������������������������������������������������������������������������������������������������������������� 10
Aesthetic Oats�������������������������������������������������������������������������������������������������������������������������������������� 12
Banana Protein Pancakes���������������������������������������������������������������������������������������������������������������� 15
Breakfast Pizza Pancakes ���������������������������������������������������������������������������������������������������������������� 18
Caramel Vanilla Rice Cakes�������������������������������������������������������������������������������������������������������������� 21
Chocolate Coconut Protein Pancakes ��������������������������������������������������������������������������������������� 24
Chocolate French Toast Rice Cakes��������������������������������������������������������������������������������������������� 26
Collet Carrot Cake Pancakes with Cream Cheese Glaze ����������������������������������������������������� 29
Energizing Recovery Waffles���������������������������������������������������������������������������������������������������������� 31
Grilled Cheese “Meaty” Omelette Breakfast Sandwich ������������������������������������������������������� 34
Grilled Cheese Omelette Breakfast Sandwich������������������������������������������������������������������������� 36
Kino Pancakes ����������������������������������������������������������������������������������������������������������������������������������� 39
Nutty Carrot Cakey Muffins ����������������������������������������������������������������������������������������������������������� 42
Peanut Butter Banana Oatmeal��������������������������������������������������������������������������������������������������� 45
LUNCH����������������������������������������������������������������������������������������������������������������������������������������������������������47
Anabolic French Toast Sandwich of the Absolute Godzzz ������������������������������������������������ 48
Beetroot & Chicken Protein Bowl������������������������������������������������������������������������������������������������� 50
CheeEEEsy Tuna Burgers ��������������������������������������������������������������������������������������������������������������� 52
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E4CM Buffalo Ranch Chicken Sandwich����������������������������������������������������������������������������������� 55
Mac & Nut So Cheesy ����������������������������������������������������������������������������������������������������������������������� 58
Pizza Bread �����������������������������������������������������������������������������������������������������������������������������������������60
DINNER ������������������������������������������������������������������������������������������������������������������������������������������������������� 62
Anabolic Fish & Chips ���������������������������������������������������������������������������������������������������������������������64
Cabbage Meat Soup ������������������������������������������������������������������������������������������������������������������������� 66
Crispy Coconut Shrimp ������������������������������������������������������������������������������������������������������������������� 68
Garlic Alfredo French Toast ����������������������������������������������������������������������������������������������������������� 70
Miso Glazed Cod with Roasted Aubergine & Bok choy ������������������������������������������������������� 72
Movie Star Chef Turkey Meatloaf ������������������������������������������������������������������������������������������������� 75
Protein Mac & Cheese����������������������������������������������������������������������������������������������������������������������� 77
Shrimp Curry a la Merijn ���������������������������������������������������������������������������������������������������������������� 80
The Warrior Flank Steak Poutine ������������������������������������������������������������������������������������������������� 82
You Want a Pizza Chicken?������������������������������������������������������������������������������������������������������������ 84
DESSERT ��������������������������������������������������������������������������������������������������������������������������������������������������� 86
Indulgent Lemon Berry Cheesecake ����������������������������������������������������������������������������������������� 87
Jujimufu’s Super Simple Dessert Medley ���������������������������������������������������������������������������������90
Mocha Collagen Mud Pie����������������������������������������������������������������������������������������������������������������� 92
Peanut Butter Cookie Dough Ice Cream�����������������������������������������������������������������������������������94
Salted Caramel Apple Crumble ��������������������������������������������������������������������������������������������������� 96
White Chocolate Peanut Butter Cup Ice Cream ������������������������������������������������������������������� 98
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SNACKS ���������������������������������������������������������������������������������������������������������������������������������������������������� 100
Eggplant Circle Bites������������������������������������������������������������������������������������������������������������������������ 101
Greek Yogurt Spinach Artichoke Dip ��������������������������������������������������������������������������������������� 104
Low Calorie Nachos������������������������������������������������������������������������������������������������������������������������� 106
Nicole’s Fancy Raspberry White Chocolate Muffins ����������������������������������������������������������� 109
Orgasmic Rice Cake ������������������������������������������������������������������������������������������������������������������������� 111
British T (Bar) and Scones With ‘Cream’ and Jam �����������������������������������������������������������������113
Vanilla Strawberry Cream Muffins���������������������������������������������������������������������������������������������� 115
Until Next Time...��������������������������������������������������������������������������������������������������������������������������������� 118
REFERENCES����������������������������������������������������������������������������������������������������������������������������������������� 120
Frequently Asked Questions �������������������������������������������������������������������������������������������������������� 121
Protein Powder Thickness Guide������������������������������������������������������������������������������������������������127
Fruit Servings Reference Table��������������������������������������������������������������������������������������������������� 128
Vegetables (Raw) and Legumes Servings Reference Tables ��������������������������������������������129
DISCLAIMER�����������������������������������������������������������������������������������������������������������������������������������������131
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About Greg Doucette
Powerlifting Champion…
IFBB PRO…
French Toast Connoisseur…
Coach to thousands of circles...
From his Guinness World Record and Master’s degree in
Kinesiology, it’s hard to believe an episode of ‘That’s
Incredible!’, featuring a 13-year-old bodybuilder,
kickstarted Coach Greg’s passion for the weight room.
Training first began alongside his father, using homemade equipment to start sculpting his
dream physique. Greg fell in love with the sport when he could see himself gaining mass
and growing stronger. He had officially caught the bodybuilding bug.`
Since his humble beginnings, Greg has dominated the world of powerlifting and
bodybuilding. Starting as a teenager and continuing well into his forties, he has competed
in more than 60 powerlifting contests and 59 bodybuilding competitions. And as a result of
his striking dedication, he earned his IFBB Pro card in 2012.
The accomplishments don’t just stop at physical strength. Greg committed himself to the
scientific study of human body movement, gaining a Bachelor’s and a Master’s degree in
Kinesiology. With a GPA of 3.93 out of 4.00, it’s no surprise he graduated at the top of his
class.
A combination of technical knowledge and a large appetite for success makes Greg
Doucette the perfect mentor. He has been working hard to help thousands of clients
achieve their ideal physique and build healthy habits to make it last a lifetime. His formal
education helps him disprove common myths spread by the fitness industry, while his
expertise in bodybuilding and powerlifting guides the more experienced clients in contest
preparation.
Beyond one-on-one coaching, Greg uses his no-nonsense attitude and sense of humor
to educate and entertain more than 1 million subscribers on his YouTube channel. He
showcases his favorite anabolic recipes, exposes the lies of the fitness industry, and spills
his secrets on the most optimal ways to train. And with nearly 200 million total views, his
content and zero-bullshit advice are helping thousands achieve their ultimate fitness goals.
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A Message from Coach Greg
Coach Greg here...
Congrats on making the VERY smart decision to buy this cookbook. Soon, you’ll be
making a whole variety of irresistible meals that you’re NOT going to find in any
other cookbook, TV show, or Instagram feed.
For the first time ever, this is a book that features not only brand new recipes
from yours truly but EXCLUSIVE dishes from some of the best and most influential
athletes (and coaches) from around the world!
Your 13 New Coach Greg approved superchefs are:
Jonni Shreve
With an IFBB Pro card and more than 15 bodybuilding under his belt,
Jonni’s commitment to fitness is unrivaled. Also a proud dad, he
believes that for true success in life… a balanced lifestyle is a MUST.
Jonni Shreve
Greg O’Gallagher
Greg from Kinobody has always believed that fitness SHOULDN’T
be taken to extremes. He (and his 500K+ audience) knows that in
order to get the BEST results, a simple and realistic lifestyle is how
it’s achieved.
Kinobody
Will Tennyson
Will’s secret to a rewarding fitness life isn’t really a secret at all.
He’s all about enjoying the journey and not taking things too
seriously – and his incredible results PROVE IT!
Will Tennyson
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Bahij Kaddoura
Being a WBFF Pro, Bahij’s passion for bodybuilding is clear.
He also knows that a balanced approach is the KEY to success.
His favorite meals? Burgers and ice cream!
Bahij Kaddoura
Anthony Mantello
Set to be one of the youngest IFBB Pros ever, Anthony’s dedication
to sculpting a stage-set physique is NEXT LEVEL. He shares his
YouTube journey with over 150K aspiring followers.
Anthony Mantello
Jon Call
When it comes to physical flexibility and raw strength training,
Jon’s 20-year+ expertise puts him at the TOP of the game. He’s
been featured on reality TV as ‘The Anabolic Acrobat’ and shares his
journey with over 1.3 M fans!
Jujimufu
Merijn Schoeber
For Dutchman Merijn, it’s about working hard AND playing hard. He
not only inspires over 250K aspiring lifters on YouTube but he’s also
a best-selling author and Men’s Health cover model!
Merijn
Nicole Collet
She lost 130lbs and STILL eats the foods she’s always loved! Nicole is
a believer that a healthy lifestyle is one where food can ACTUALLY
be enjoyed. She shares her achievable weight loss tips to over 50K
followers.
Nicole Collet
Scott Murray
With an MSc in Food Nutrition & Health, Scott is all about the
SCIENCE! He shares his delicious high-volume, low-calorie foods
with over 140K Instagram followers, and they’re backed by the cold
hard FACTS!
Scott Murray
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Simon Miller
Bodybuilder AND professional UK wrestler, Simon believes that
fitness should be accessible for ANYONE! He shares his BS-free
advice and training wisdom to his 200K+ audience.
Simon Miller
Stephanie Joshi
Peanut butter addict Stephanie hates tracking calories, doesn’t do
cheat meals, and is a BIG big believer in sustainable eating habits.
And guess what? she STILL gets INCREDIBLE results!
NuttyFoodieFitness
Nick Kenney
Also known as The Cream King, Nick turns calorie-dense foods into
low-calorie, healthy substitutes - that taste AMAZING! He shares
his unique recipes through his YouTube and Instagram channels.
Exercise4CheatMeals
Joshua Kratt
Otherwise known as The Iron Musket, Joshua shares his BS-free
anabolic recipe reviews and his own delicious, low-calorie dishes
with his 25k+ hungry YouTube fans!
The Iron Musket
Not familiar with some of these athletes? Don’t worry. These are influencers that ALL
represent the industry... the RIGHT way. Each chef has been personally vetted by me
and I admire their dedication to helping others achieve their own fitness goals.
This Power 13 cookbook is your new, go-to guide for the most simple, delicious, and
easy-to-prepare recipes you can use for the rest of your friggin’ life!
Recipes you can copy straight from the page that require ZERO cooking experience
and NO hours of messy, expensive prep.
If you didn’t know already, I have a bullshit-FREE policy when it comes to nutrition. The
truth is, MANY influencers will try to scam, cheat, and lie to get your money and don’t
think about what you REALLY need.
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This is NOT a cookbook filled with random dishes from fake people. The recipes
you’ll find in here are from genuine athletes that CARE about providing factual (and
honest) fitness content. Meals they personally eat to grow stronger, get leaner, and
live a balanced and FUN life.
Every dish in this book has been looked over and approved by me. These are all
super-delicious meals that are made to make your lifestyle healthier, more enjoyable,
and provide wayyyy more options into your daily plan.
Now I know you’re excited to get stuck in but let me give you a quick rundown of
what to expect from this team cookbook, and then we can dive straight in.
When it comes to food, I believe in balance. And so does EVERYONE else that’s
featured in this book. The recipes in here are from athletes who know that enjoying
what you eat is the KEY to fitness success.
Every dish has macro, calorie, and ingredient information. If tracking is your thing, we
got you covered.
There are some foods in this book I DON’T eat. Because guess what... WE’RE ALL
DIFFERENT! This book is designed so there is more variety, more flavor, and a much
wider selection of foods for you to discover. EVEN MORE THAN LAST TIME!
This cookbook isn’t JUST about making meals. We want you to understand that you
don’t have to gorge down broccoli and rice everyday just because some gym bro
Instagrammer told you so. This cookbook will show you that you DO have options
(and there are plenty of them).
So if you’re ready to explore a whole new world of amazing and delicious recipes
straight from some of the most successful athletes and coaches out there, then let’s
not waste any more time.
ZEROOO EXCUSES!
Coach Greg
gregdoucetteifbbpro
Greg Doucette
recipes@gregdoucette.com
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BREAKFAST
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MERIJN
SCHOEBER
merijn
Merijn
I am a best-selling fitness author, Men’s
Health cover model and YouTuber.
I believe in balance and share my
methods to help others get in shape
while living an enjoyable lifestyle.
Cooking meals that are mouthwatering and delicious but still help
you to reach your fitness goals are a big
part of this. You can have an amazing
life while being in shape and have
an awesome social life. Food brings
people together and I found that
eating plain chicken breast and rice 6
times a day did not help with living a
good life. I apply the work hard, play
hard mentality in fitness.
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AESTHETIC
OATS
by Merijn
VEGETARIAN
@merijn
PREP TIME
READY IN
5 MINUTES
5 MINUTES
A delicious, creamy
breakfast full of oats and
fruit. This is sure to fill you
up and leave you with more
than enough energy to
make it to lunch.
OVERVIEW
Prep Time (Minutes):
5
Ready In (Minutes):
5
Servings:
1
NUTRITION
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Calories:
594
Fat (g):
21.7
Carbs (g):
83.8
Fiber (g):
13.9
Protein (g):
47.3
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INGREDIENTS
80 g (~ 1 cup) quick-cooking oats
32 g (~ 1 scoop) vanilla whey protein powder
100 g (~ 1 serving) banana
50 g ( 1/6 serving) strawberries
50 g (¼ serving) blueberries
24 g (2 tbsp) stevia (or 3 g total of splenda)
Sugar-free maple syrup (to taste)
DIRECTIONS
1. Slice the banana in thin pieces
2. Grab a bowl and mix the stevia, 15 g ( 1
tbsp) unsweetened almond milk and cocoa
powder together until it becomes a sauce
texture.
3. Grab a pan, spray it with a little cooking
spray, and put it on a low heat.
4. Add the sauce covered banana pieces to
the pan and put the lid onto it. Let this cook
for about 4 minutes
5. Put the bowl with the oats and milk in the
microwave for 2 minutes (mine is 800 watts
so adjust accordingly)
6. Take the bowl out of the microwave, add
the vanilla whey protein and mix it in.
7. Finally, add the caramelized banana,
strawberries and blueberries
8. Top it off with sugar free maple syrup and
you’re done!
NOTES
•
•
•
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You can use different flavors of whey
protein to change it up. I like vanilla
in this particular recipe because that
gives the same flavor combination in
this recipe as a banana split (chocolate,
strawberry, vanilla) but other flavors are
amazing too.
If you like to recipe to be vegan you can
substitute whey protein for a vegan
whey!
For higher fiber and some fats, add chia
seeds.
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ANTHONY
MANTELLO
anthonymantello
HEY! My name is Anthony Mantello
and I enjoy the art of bodybuilding.
Some may know me from watching
me chase my goal of being an IFBB
Pro. Follow my journey on YouTube
and Instagram @AnthonyMantello to
watch me achieve my goal.
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BANANA PROTEIN
PANCAKES
by Anthony Mantello
VEGETARIAN
PREP TIME
2 MINUTES
@anthonymantello
READY IN
5 MINUTES
The “Banana Protein
Pancake” was a breakfast
inspired by my mom. She
brought up the idea of
combining these ingredients
while dieting to give a sweetsavoury sensation with extra
protein.
OVERVIEW
Prep Time (Minutes):
2
Ready In (Minutes):
5
Servings:
1
NUTRITION
Calories:
Fat (g):
Carbs (g):
Fiber (g):
Protein (g):
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200
5.3
15.8
3
22.1
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INGREDIENTS
NOTES
64 g (~4 tbsp) nut butter (I use almond butter)
•
10 g (~ ½ tbsp) honey
•
110 g (1 serving) banana
200 g egg whites (or 4 whole eggs)
DIRECTIONS
GREG’S TIPS
1. Mash the banana with a fork into a pastelike consistency
2. Add the egg whites (or 2 whole eggs) to
the banana paste
3. Add batter to the pan to form small
pancake circles
4. Cook for 5 minutes on each side
5. ENJOY!
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Optional toppings include: cinnamon, 2
packets stevia, sprinkle of salt.
If you sub the egg whites for 4 whole
eggs, remember to adjust the calories!
•
16
For more protein, use 180 g of
egg whites!
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SCOTT
MURRAY
smurray_32
Scott Murray
Hi, my name is Scott Murray and I am
an online coach and YouTuber with a
passion for food and all things health
and fitness related. Having struggled
in the past during my initial years of
this “lifestyle”, I know how hard it can
be to get the right information and
resources to get results both diet-and
training-wise. It has therefore been my
aim to provide 100% evidence-based
content that has been proven to work
in the hopes that it helps people out
and stops them from falling victim
to the fads and scams still out there
currently on the market. Whether it’s
healthy recipes, diet tips or workouts
and training tips, I’m here to help. For
more content you can find me on
Instagram and YouTube (listed above).
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BREAKFAST PIZZA
PANCAKES
by Scott Murray
PREP TIME
10 MINUTES
@smurray_32
READY IN
25-30 MINUTES
These breakfast pizza
pancakes are a fantastic
option when you want
to have pizza…..BUT FOR
BREAKFAST!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes): 25-30
Servings:
2
NUTRITION
Calories:
645
Fat (g):
20.9
Carbs (g):
27.3
Fiber (g):
11.2
Protein (g):
85.9
Per Serving
Calories:
Fat (g):
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373
16
Carbs (g):
8.7
Fiber (g):
5.6
Protein (g):
34
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INGREDIENTS
250 g (~ 1 cup) egg whites
50 g strained tomatoes (passata)
60 g (~ 3 slices or shredded equivalent) fatfree cheese
~ 53 g turkey extra-lean breakfast sausages
(2 sausages)
80 g (~ 3 oz) low-fat bacon medallions50 g
mushrooms
100 g bell pepper
Garlic salt (to taste)
Pepper (to taste)
Oregano (to taste)
Basil (to taste)
Cooking spray
DIRECTIONS
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Preheat the oven to 450°F (232°C).
In a blender, blend the egg whites, baking powder, basil, garlic salt and oregano.
Pour half of the mixture into the pan ensuring the entire base is covered
Add the lid on top and reduce to low heat to let cook for ~ 6 minutes.
After 6 minutes, gently lift around the edges and flip the pancake to cook the other side
for an additional 4-6 minutes.
Once cooked, transfer to a cooling rack to settle, and repeat the process for the
remaining mixture.
While the pancakes cool, chop bell pepper, mushrooms, bacon medallions and turkey
sausages into chunks.
Once the meat is cooked, let rest for 2-3 minutes while you spread the tomato passata
evenly over the 2 pancakes.
Evenly distribute the meat mixture onto the two pancakes.
Top with cheese and optional additional seasonings of choice.
Place in the oven for 30 minutes
Serve & enjoy!
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
19
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GREG
DOUCETTE
gregdoucetteifbbpro
Greg Doucette
YOU SHOULD KNOW WHO I AM!
Just kidding...
Well, not really.
I’m Coach Greg. Author of numerous
cookbooks and training books, world
record-holding powerlifer, IFBB pro
bodybuilder, and EDUCATOR to
millions of Circles around the world on
diet, training, and fitness.
I’m on a mission to make fitness
accessible and fun for as many people
as possible.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
20
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CARAMEL VANILLA
RICE CAKES
by Greg Doucette
PREP TIME
10 MINUTES
@gregdoucetteifbbpro
READY IN
10 MINUTES
Are you looking for another way
to use your rice cakes? Look no
further! These Caramel Vanilla
Stuffed Rice Cakes will satisfy
your sweet tooth, while filling
you up with less calories than last
time! Who would have thought
you could have dessert for
breakfast?
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
10
Servings:
3
NUTRITION
Calories:
666
Fat (g):
16.5
Carbs (g):
72
Fiber (g):
0.5
Protein (g):
53
Per Serving
Calories:
289
Fat (g):
12.8
Carbs (g):
17.3
Fiber (g):
0.2
Protein (g):
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Copyright Coach Greg Inc. 2021
21
24.3
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INGREDIENTS
DIRECTIONS
Rice Cake Base:
Stage 1 Filling:
1. Put 1 scoop of vanilla protein (or
flavour of choice) in a bowl.
2. Mix in the low calorie maple syrup &
sweetener.
6 caramel rice cakes (up to 50 calories per rice
cake)
220 g egg whites
1 g (~ ½ tsp) cinnamon
Stage 2 Rice Cakes/Assembly:
1. Pour the egg whites and cinnamon
into a flat bottom container and whisk/
mix well.
2. Dip 2 rice cakes into the egg white
mixture for 4 seconds on each side.
(for the last 2 rice cakes, you may need
to swirl them in the egg white mixture
or shake the container side to side in
order to fully cover them).
3. Repeat steps 2-3 (from Stage 2), to
make the three Caramel Vanilla Rice
Cakes.
4. Heat a pan to high heat, then spray for
1 second with non-stick cooking spray.
5. Place the 3 Caramel Vanilla Rice Cakes
sandwiches on the pan. Heat for 4-5
minutes or until golden brown, flip and
cook for 2-3 additional minutes. Let
cool for 1-2 minutes to allow the rice
cake to harden.
6. Remove from the pan and eat as a
sandwich, or with syrup using a fork
and knife (I personally eat these as
sandwiches).
Filling:
32 g (~ 1 scoop) vanilla protein
35 g (2 ½ tbsp) low calorie maple syrup
1 packet sweetener
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Copyright Coach Greg Inc. 2021
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BAHIJ
KADDOURA
bahijkaddoura
As a self proclaimed “fitness comic”, there is lot to laugh
about in the fitness industry. But nothing is funny about
an unhealthy diet. As a former competitive swimmer,
rugby player and football player, I realized this the hard
way. My love for food was greater than my love for fitness;
until I realized I could have both. In the Mediterranean
culture, food is an integral and big part of our lives.
Luckily for me, I have 2 health conscious sisters that are
culinary fanatics and haven’t left a single cooking show
unwatched. They helped me formulate the best recipes
to indulge in my guilty pleasures, but without the guilt.
I’ve experienced phases where I’ve neglected my diet,
but within a week of a more health conscious diet I
noticed changes in my body. This is not to say that any
foods should be deemed as healthy or unhealthy, but the
healthiest thing for your body is to eat a variety of foods,
in moderation. By switching your mentality from “what
foods should I remove from my diet,” to “what foods can I
fit into my diet,” you will notice drastic physical and mental
changes. I would be honored to share these easy, healthy
tips with you to enjoy with me.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
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CHOCOLATE
COCONUT PROTEIN
PANCAKES
by Bahij Kaddoura
VEGETARIAN
PREP TIME
10 MINUTES
@bahijkaddoura
READY IN
30 MINUTES
This is a great recipe for breakfast.
You’ll love being able to have
something so delicious and
chocolatey for breakfast, while still
watching calories! It is something I
wanted to put in the book because
it is exactly the kind of thing I eat to
start my day.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
30
Servings:
2
NUTRITION
Calories:
697
Fat (g):
37.8
Carbs (g):
35.8
Fiber (g):
17.2
Protein (g):
56.3
Per Serving
Calories:
400
Fat (g):
24.4
Carbs (g):
12.9
Fiber (g):
8.6
Protein (g):
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Copyright Coach Greg Inc. 2021
24
33.2
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INGREDIENTS
70 g (~ ⅔ serving) banana
2 whole eggs
220 g (~ 1 cup) egg whites
25 g (~ ⅔ scoop) chocolate protein powder
150 g unsweetened almond milk
27 g (¼ cup) coconut (shredded)
DIRECTIONS
1. Mash the banana until smooth, then whisk
in the whole eggs and egg whites.
2. Mix in the rest of the ingredients to make
a batter.
3. Cook the pancakes over high heat for 6
minutes per side.
4. Serve with coconut yogurt, caramel
chocolate chips, and a sprinkle of
shredded coconut.
NOTES
•
Any milk can be used instead of almond
milk (remember to count calories)
GREG’S TIPS
•
Use the lowest calorie milk
•
Use cooking spray instead of coconut oil
to SAVE CALORIES
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Copyright Coach Greg Inc. 2021
25
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CHOCOLATE
FRENCH TOAST
RICE CAKES
by Greg Doucette
PREP TIME
10 MINUTES
@gregdoucetteifbbpro
READY IN
10 MINUTES
Everyone knows that I’m famous
for my Anabolic French Toast. This
time I’ve taken it one step further,
and made it MORE ANABOLIC
THAN LAST TIME. You’ll love these
rice cakes since they are even
more low calorie dense than
regular ass bread. If you’re not a
fan of chocolate, experiment with
some different types of protein
powder.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
10
Servings:
2
NUTRITION
Calories:
Fat (g):
Carbs (g):
Fiber (g):
Protein (g):
465
11.5
36.5
0
41
Per Serving
Calories:
283
Fat (g):
11.3
Carbs (g):
13.3
Fiber (g):
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
26
0
25.5
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INGREDIENTS
NOTES
6 rice cakes (up to 35 calories each)
•
220 g (1.5 cup) egg whites
32 g (~ 1 scoop) chocolate protein powder
2 packets sweetener
If you use 6 rice cakes, it’s quicker as
you’re not soaking them for as long but
does add 35 calories! (I personally like to
make 6 rice cakes because it saves me
extra time in the morning).
DIRECTIONS
1. Preheat the stove to low/medium heat.
2. Place all ingredients (except rice cakes) into
a bowl and whisk.
3. If there is any egg white mixture remaining,
pour it over the last rice cake you placed on
the pan to ensure it is fully covered.
4. Flip the rice cakes until they are golden
brown on the outside (or cooked to desired
firmness)
5. Top with your favourite ingredients (best
topped with sugar free caramel syrup,
chocolate syrup or low calorie maple syrup)
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Copyright Coach Greg Inc. 2021
27
GREG’S TIPS
•
Use low calorie fruit like
strawberries and apples
Back to Contents
NICOLE
COLLET
thecollets
Nicole Collet
My name is Nicole Collet. I have lost 130
lbs and kept it off for 6 years. Losing
the weight helped me reverse sleep
apnea, reduce my PCOS (Polycystic
Ovary Syndrome) symptoms and heal
damaged knees and joints. I also
overcame a binge eating disorder. I
stand for fun & easy weight loss and
my motto is you can lose weight & love
your food.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
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COLLET CARROT CAKE
PANCAKES WITH
CREAM CHEESE GLAZE
by Nicole Collet
VEGETARIAN
@thecollets
PREP TIME
15 MINUTES
READY IN
30 MINUTES
One of Nicole’s favourite desserts
is carrot cake and she did not
want to give that up when she
lost weight. So she created these
low calorie carrot cake pancakes
so she could have her cake and
lose weight too.
OVERVIEW
Prep Time (Minutes):
15
Ready In (Minutes):
30
Servings:
13 pancakes
14 tbsp glaze
NUTRITION
Pancakes
Glaze
Calories:
1555
267
Fat (g):
43.2
15.2
159.7
5.6
15
0
122.2
28.9
Pancakes
Glaze
Calories:
204
22
Fat (g):
11.8
1.3
Carbs (g):
3.8
2.1
Fiber (g):
1.1
0
17.9
4.4
Carbs (g):
Fiber (g):
Protein (g):
Per Serving
Protein (g):
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Copyright Coach Greg Inc. 2021
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INGREDIENTS
DIRECTIONS
Pancake Ingredients
Pancakes:
60 g (¼ cup) non dairy cashew milk
1. Whisk together the flour, protein powder,
brown sugar, baking powder, cinnamon,
nutmeg, cloves, ginger and salt in a large
bowl (make sure there are no clumps). Set
aside
2. In a medium bowl, whisk together the
milk, egg whites, carrot baby food, greek
yogurt, pineapple, syrup and vanilla.
3. Spray a large frying pan or griddle with
cooking spray and heat on medium.
4. Scoop ⅓ cup of batter per pancake onto
the pan or griddle. Cook ~ 2-3 minutes or
until bubbles begin to form (the bottom
should become golden brown).
5. Flip pancake and cook the second side for
~ 2 minutes or until golden brown.
6. Repeat the process until the batter is
gone.
5 g (1 tsp) vanilla extract
Cream Cheese Glaze:
180 g carrot baby food
220 g (½ cup) egg whites
5 g (1 tsp) vanilla extract
36 g zero calorie pancake syrup
112 g crushed pineapple, drained
140 g (~ ⅔ cup) 0% fat-free plain greek
yogurt
60 g (~ 2 scoops) vanilla protein powder
3 g (⅔ tsp) salt
1 g (½ tsp) ground cloves
1 g (½ tsp) ground ginger
45 g (~ ¼ cup) Swerve brown sugar
28 g chopped walnuts
Cream Cheese Glaze Ingredients
1. Whisk together cream cheese and icing
sugar in a small bowl.
2. Slowly stir in the vanilla and milk.
3. Drizzle over pancakes right before serving.
112 g fat free cream cheese (room temperature)
GREG’S TIPS
•
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
30
You can substitute the carrot baby
food for pureed carrots
Back to Contents
ENERGIZING RECOVERY
WAFFLES
by Bahij Kaddoura
VEGETARIAN
PREP TIME
10 MINUTES
@bahijkaddoura
READY IN
30 MINUTES
Lots of people think you
can only have waffles for
breakfast. Those people are
WRONG. I wanted to put
this delicious waffle recipe
into this book because it’s
one of my favourite post
workout snacks that helps
refuel my body and help
muscle protein synthesis.
Also, they can make a
delicious breakfast too!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
30
Servings:
1
NUTRITION
Calories:
Fat (g):
www.gregdoucette.com
31
23
Carbs (g):
23.7
Fiber (g):
5.3
Protein (g):
Copyright Coach Greg Inc. 2021
457
40.1
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INGREDIENTS
40 g rolled oats (blended to create flour)
10 g ground flaxseed
10 g protein powder of choice
75 g (⅓ cup) 0% fat greek yogurt
1 whole egg
GREG’S TIPS
•
DIRECTIONS
1. Mix all the ingredients together to
create a batter.
2. Cook on medium heat for 5 minutes per
side.
3. Serve with 0% greek yogurt, 15 g liquid
sweetener of choice, and fruit of choice.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
•
32
Top with 15 g (2 tbsp) of low calorie
syrup
Use cooking spray instead of the
coconut oil
Back to Contents
JONNI
SHREVE
_jonnishreve_
Jonni Shreve
What is up?! Yes it’s your boy Jonni
Shreve IFBB Pro and Mr. Tell it like
it is. I had to open up with that line
just to keep things consistent and it’s
who I am to the core. In the fitness
industry it is so important to make
sure you preach what people need to
hear, which is truth transparency and
honesty through nutrition, training and
supplementation. We are just trying to
reach our goals as optimally.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
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GRILLED CHEESE
“MEATY” OMELETTE
BREAKFAST SANDWICH
by Jonni Shreve
PREP TIME
15 MINUTES
@jonnishreve
READY IN
20 MINUTES
Two of my favourite foods
are grilled cheese and
breakfast omelettes, so why
not put the two together
for the best breakfast meal
Hearty, cheesey and tasty.
OVERVIEW
Prep Time (Minutes):
15
Ready In (Minutes):
20
Servings:
1
NUTRITION
Calories:
520
Fat (g):
22.2
Carbs (g):
Fiber (g):
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
34
25
1
48.5
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INGREDIENTS
DIRECTIONS
120 g (1/2 cup) egg whites
1. Start by placing all the ingredients on your
table or kitchen countertop.
2. Pour the egg whites into a medium size
bowl and season with salt and everything
bagel seasoning. Cut your turkey bacon
into small pieces and add into the egg
whites.
3. Bring a pan up to high heat and lightly
spray it with cooking spray for 2 seconds.
4. When the pan is hot enough, pour the
egg whites in and make sure they cover
the entire bottom.
5. While the egg whites are cooking, once
they bubble, fold in the edges to make a
square.
6. Remove the egg whites from the pan.
7. You’ll know when to flip your grilled
cheese, because the spatula will easily go
underneath the sandwich, pull it up for
a little peek and if it’s lightly brown flip
it and repeat for the opposite side until
cooked.
8. Remove the sandwich from the pan and
place it on a serving plate.
9. Cut into two pieces and enjoy!
~ 90 g (6 slices) turkey bacon
~ 40 g (2 slices) light cheddar cheese (up to
60 calories per slice)
2 slices 100% whole wheat bread (up to 90
calories per slice)
Everything bagel seasoning (to taste)
Salt (to taste)
NOTE(S)
•
•
You can use any seasoning you like aside
from the ones stated above. It’s your
own preference, it’s your palette, but just
ensure you choose seasonings that are
low in calories!!
You can lower the overall calories by using
a lower calorie bread (regular ass bread!).
GREG’S TIPS
•
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
35
Use lower calorie cheese slices to
help save calories!
Back to Contents
GRILLED CHEESE
OMELETTE BREAKFAST
SANDWICH
by Jonni Shreve
VEGETARIAN
@jonnishreve
PREP TIME
15 MINUTES
READY IN
20 MINUTES
Two of my favourite
foods are Grill Cheese
and Breakfast omelettes,
so why not put the two
together for the best
breakfast meal Harty,
cheeses and tasted
OVERVIEW
Prep Time (Minutes):
15
Ready In (Minutes):
20
Servings:
1
NUTRITION
Calories:
430
Fat (g):
16.5
Carbs (g):
Fiber (g):
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
36
25
1
38
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INGREDIENTS
220 g (1 cup) egg whites
~ 40 g (2 slices) light cheddar cheese (up to
60 calories per slice)
2 slices 100% whole wheat bread (up to 90
calories per slice)
Everything bagel seasoning (to taste)
Salt (to taste)
DIRECTIONS
1. Pour the egg whites into a medium size
bowl and season with salt and everything
bagel seasoning.
2. Bring a pan up to high heat and lightly
spray it with cooking spray for 2 seconds.
3. When the pan is hot enough, pour the
egg whites in and make sure they cover
the entire bottom.
4. Remove the egg whites from the pan.
5. Place a piece of the bread butter side
down, add a slice of cheese and then
place the egg whites on top. Finally, add
the other slice of cheese on top of the egg
whites and then top with the other piece
of bread butter side up.
6. Remove the sandwich from the pan and
place it on a serving plate.
7. Cut into two pieces and enjoy!
NOTE(S)
•
You can lower the overall calories by
using a lower calorie bread (regular ass
bread!).
GREG’S TIPS
•
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
37
Use lower calorie cheese slices to
help save calories!
Back to Contents
GREG
O’GALLAGHER
gregogallagher
Kinobody was founded in 2013 by
Gregory O’Gallagher as a quest to move
against the status quo in the fitness
industry. O’Gallagher found that the
conventional methods of bodybuilding
- 6 meals per day, hours and hours
in the gym, etc. - were not helping
him build the body he wanted. The
bodybuilding physique was boxy, large
and unattractive. Focusing more on
the hollywood body that is more lean
and aesthetic his programmes and
methodology focus on achieving that
moviestar body.
www.gregdoucette.com
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KINO PANCAKES
by Greg O’Gallagher
PREP TIME
5 MINUTES
@gregogallagher
READY IN
10 MINUTES
OVERVIEW
Prep Time (Minutes):
5
Ready In (Minutes):
10
Servings:
2
NUTRITION
Calories:
707
Fat (g):
19
Carbs (g):
59
Fiber (g):
10
Protein (g):
74
Per Serving
(2 large pancakes)
Calories:
404
15
Fat (g):
Carbs (g):
24.5
5
Fiber (g):
42
Protein (g):
Per Serving
(4 small pancakes)
Calories:
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Copyright Coach Greg Inc. 2021
39
252
Fat (g):
23
Carbs (g):
17
Fiber (g):
2.5
Protein (g):
26
Back to Contents
INGREDIENTS
Pancake Ingredients:
85 g (1 cup) quick oats
35 g Kino Collagen Blueberry Muffin
185 g (¾ cup) egg whites
150 g (¾ cup) 0% fat plain greek yogurt
Toppings:
50 g (¼ serving) fresh blueberries
DIRECTIONS
1. Add the oats, Kino Collagen, yogurt and
egg whites into a blender (in that order).
2. Blend for 30 seconds.
3. Spray non-stick cooking spray on skillet
and heat on high.
4. Once ready, pour half the batter on the
skillet.
5. Cook for 5 minutes, once you see bubbles
forming it’s ready to flip.
6. Repeat steps 8-9 for the remaining batter.
7. Add fresh blueberries and drizzle syrup on
top.
NOTES
•
•
•
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Copyright Coach Greg Inc. 2021
40
You can also use rolled oats.
You can use 1 tbsp of butter or non stick
cooking spray for cooking.
Get your collagen here https://kinobody.
com/products/collagen
Back to Contents
NUTTY FOODIE
FITNESS
nuttyfoodiefitness
I’m Stephanie, otherwise known as
@nuttyfoodiefitness because
a) I’m a nutter
b) I have a (slighttt) peanut butter
addiction.
I live by the motto ‘you got this’
because I believe that with anything
and everything in life, having self belief
first & foremost is the most important
thing to achieving anything you set out
to. It goes without saying that your full
ass must also be present, half-assing
anything has never sat well with me.
Ultimately, I believe we are all capable
of greatness, the only difference is, few
people are nutty enough to believe it.
www.gregdoucette.com
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NUTTY CARROT
CAKEY MUFFINS
by Stephanie Joshi
VEGETARIAN
PREP TIME
2 MINUTES
@nuttyfoodiefitness
READY IN
25-35 MINUTES
Who doesn’t love breakfast
muffins with a peanut
buttery frosting? Easy way
to curb sweet cravings as
well as getting in more
vegetables without even
tasting it.
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
Servings:
2
25-35
4
NUTRITION
Calories:
632
Fat (g):
24.1
Carbs (g):
52.8
Fiber (g):
13.5
Protein (g):
59.2
Per Serving
Calories:
233
Fat (g):
13.5
Carbs (g):
5.7
Fiber (g):
3.4
Protein (g):
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Copyright Coach Greg Inc. 2021
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22.3
Back to Contents
INGREDIENTS
120 g (¼ serving) courgette (zucchini)
80 g (⅓ serving) carrots, peeled
85 g apple
20 g (⅔ scoop) salted caramel whey protein
powder (or vanilla)
35 g (⅓ cup) rolled oats
My Protein Flav Drops toffee (to taste)
Topping ingredients:
15 g 0% fat free greek yogurt
10 g (⅓ scoop) salted caramel whey protein
powder
16 g (3 tbsp) powdered peanut butter (PB2)
DIRECTIONS
NOTES
1. Peel the carrots, chop the courgette and
cut up the apples (removing seed).
2. In a food processor blend carrot, courgette
and apple (few pulses so small pieces
remain) & put into a large bowl.
3. Spray cooking spray into muffin tray (4
molds) and spoon in the muffin mix.
4. Bake for 40 minutes (leave to cool for a
couple of minutes before adding frosting).
•
•
Grate extra carrot on top to be fancy.
Courgette does not alter the taste just
gives more volume. It can be discarded
in exchange for more carrot or apple.
GREG’S TIPS
•
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
43
You can substitute the almond
flour for lupin flour.
Back to Contents
THE IRON
MUSKET
theironmusket
My name is Joshua Kratt and I stand
for the idea that low-calorie foods
don’t have to taste bad. Certain recipes
can be addicting and become your
new favorite foods that you prefer to
eat.
A huge belief of mine is NO schmuck
servings. A schmuck serving is an
unreasonably small portion of food
which contains too many gosh darn
calories. Many people resort to these
types of foods while dieting when they
don’t have to.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
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PEANUT BUTTER
BANANA OATMEAL
by The Iron Musket/Joshua Kratt
VEGETARIAN
PREP TIME
10 MINUTES
@theironmusket
READY IN
10 MINUTES
I love oatmeal, but I get
bored of the same old
cinnamon, honey and milk
flavor pretty quick. Peanut
Butter and Banana Oatmeal
not only tastes delicious,
but the flavor makes it serve
as a dessert and not just a
breakfast item. The intense
nuttiness of the peanut
butter partners up with the
light, creamy banana flavor
with the end goal being
a flavor explosion in your
mouth.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
10
Servings:
1
NUTRITION
Calories:
575
Fat (g):
17.4
Carbs (g):
56.5
Fiber (g):
8.3
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
45
54.3
Back to Contents
INGREDIENTS
Oatmeal:
DIRECTIONS
1. Peel the banana and violently stab it
until 60 g ends up on your food scale
2. Put the banana in the fridge.
3. To prepare your oatmeal, grab another
bowl and mix the water, oats, egg
whites, stevia, banana extract and salt.
4. Microwave the oatmeal for 30 seconds,
then stir. Repeat until a total of 3
minutes has been reached.
5. Pour your peanut butter topping onto
the oatmeal.
6. Add the sliced bananas on top.
60 g (⅔ cup) old fashioned oats
90 g egg whites
250 g (~ 1 cup) water
0.5 g salt
Sauce:
50 g 0% fat free greek yogurt
16 g (~ 3 tbsp) powdered peanut butter (PB2)
16 g (~ ½ scoop) peanut butter casein protein
powder
Topping:
60 g (~ ½ serving) Banana
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LUNCH
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
47
Back to Contents
ANABOLIC FRENCH
TOAST SANDWICH OF THE
ABSOLUTE GODZZZ
by Nutty Foodie Fitness
PREP TIME
10 MINUTES
@nuttyfoodiefitness
READY IN
20 MINUTES
French toast is elite! Once
you introduce smoked
paprika french toast into
your life you’ll never eat a
normal sandwich again. It’s
filling and so versatile. You
can make it closed, or open,
and fill it with ground meat,
sausages or mountains of
veggies. You can even have
the savoury french toast as
a side for a big salad. BOOM!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
20
Servings:
1
NUTRITION
Calories:
605
Fat (g):
19.8
Carbs (g):
19.9
Fiber (g):
7.2
Protein (g):
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48
48.3
Back to Contents
INGREDIENTS
2 slices of bread (with seeds, up to 135 calories per
slice)
150 g egg whites
20 g onion
125 g (4.5 oz) 2 extra lean turkey sausages
DIRECTIONS
1. Turn on the grill and cook the sausages (15
mins).
2. Pour the eggs whites into a container
3. Dip the bread into the container and infuse
the slices with the egg white mixture (pour
any leftovers on top of the bread).
4. Chop up the mushrooms and onion.
5. Spray another pan with cooking spray and
cook the bread slices for 8 minutes at high
heat on both sides.
6. Assemble the sandwich: cut sausages
length ways, add mushrooms, onions, and
spinach on top.
NOTES
•
You can eat as an open sandwich and
pile more on top of each bread slice.
I serve with ketchup and mustard.
•
GREG’S TIPS
•
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
49
To save calories, use regular ass
bread (up to 80 calories per slice)!
Back to Contents
BEETROOT &
CHICKEN PROTEIN
BOWL
by Bahij Kaddoura
PREP TIME
15 MINUTES
@bahijkaddoura
READY IN
40 MINUTES
This bowl will fill your mouth
with so many yummy flavours
that you are not going to be
able to put your fork down.
This is a bulk recipe and can be
portioned out or used to feed
a large group of friends and
family!
OVERVIEW
Prep Time (Minutes):
15
Ready In (Minutes):
40
Servings:
10
NUTRITION
Calories:
2519
Fat (g):
85.3
Carbs (g):
229.9
Fiber (g):
68.6
Protein (g):
311.6
Per Serving
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Copyright Coach Greg Inc. 2021
50
Calories:
302
Fat (g):
10.5
Carbs (g):
20
Fiber (g):
6.9
Protein (g):
30
Back to Contents
INGREDIENTS
Chicken Marinade:
Beet Salad:
1. Peel the beetroot, and add to a baking tray
lined with aluminium foil.
2. Bake the beetroot at 355°F (180°C) until a
knife cuts through easily (at this point they
will be tender)
3. Add the walnuts to a baking pan and roast
for 20 minutes
4. Set aside 200 g of beetroot, and cut the
rest into small cubes. Allow to cool down.
5. Add the cubed beetroot to a large bowl
and mix in the greek yogurt, let this
marinate and settle.
6. Add the remaining beetroot to a blender,
10 g (2 cloves) of garlic, season with salt
and pepper and blend until smooth.
7. To serve, place 250 g baby spinach to the
bottom of a large plate, place the quinoa
on top to slightly wilt the spinach. Add the
beetroot that has been marinating in the
yogurt, add the chicken, and garnish with
the goats cheese and walnuts. Serve along
with the beetroot paste as a dipping sauce
1 kg (36 oz) chicken breast (raw/boneless/skinless)
50 g (10 cloves) garlic
12 g (2 tbsp) oregano
1 g (1 tsp) dried rosemary
60 g (¼ cup) white wine vinegar
45 g (3 tbsp) lemon juice
Salt (to taste)
Beet Salad:
1 kg beetroot (uncooked)
230 g (1 cup) 0% fat-free greek yogurt
45 g (3 tbsp) lemon juice
250 g baby spinach
40 g walnuts or pine nuts
440 g (1 ¾ cups) vegetable broth (low sodium)
DIRECTIONS
Chicken Marinade:
1. Add all the marinade ingredients into
a blender and blend until smooth. This
marinade is enough for about 1 kg of
boneless chicken breast.
2. Cut the chicken breast into cubes and
marinate the breasts for 30 minutes to 1
hour.
3. Once the chicken has marinated, add it to
a non stick pan and grill the chicken cubes
for 15 minutes, or until fully cooked.
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Copyright Coach Greg Inc. 2021
NOTES
•
51
The walnuts can be substituted for pine
nuts
Back to Contents
CHEEEEESY TUNA
BURGERS
by Nutty Foodie Fitness
PREP TIME
7 MINUTES
@nuttyfoodiefitness
READY IN
14 MINUTES
Easy way to get more fish
into your diet whilst still
tasting good (cheeeesey).
Makes for a good
accompaniment with a salad
or in a burger bun.
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
Servings:
7
14
2
NUTRITION
Calories:
340
Fat (g):
16.5
Carbs (g):
4.8
Fiber (g):
0.5
Protein (g):
40.2
PER SERVING
Calories:
220
Fat (g):
13.3
Carbs (g):
1.4
Fiber (g):
0.3
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
52
20.1
Back to Contents
INGREDIENTS
112 g (4 oz) tuna (canned & drained)
20 g “Eat Lean” high protein grated cheese
2 medium eggs
Cooking spray
DIRECTIONS
1. Drain the tuna thoroughly.
2. Put the tuna into a mixing bowl. Then,
crack an egg and add it in.
3. Add the grated cheese into the mixing
bowl.
4. Generously season with salt/pepper and
mix well.
5. Form 2 patties (easier with hands) and be
sure to squeeze out any excess liquid.
6. Cook each patty for 5 minutes on each side.
NOTES
•
•
You can use egg whites rather than the
whole egg.
These patties go well with sweet chili
sauce.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
GREG’S TIPS
•
53
If you can’t get Eat Lean cheese, use
20 g of a fat free or low fat cheese
Back to Contents
EXERCISE 4
CHEAT MEALS
exercise4cheatmeals
My name to many on YouTube is the
Cream King, but my birth name is
Nicholas. I have my Masters in Exercise
Physiology and am an anabolic chef
on the side. My goal is to make high
calorie foods that were childhood
favorites into low calorie substitutes
that taste just as good if not better. I
think a good motto to live by is Train
hard, Eat smart, and Grow. Don’t
overthink it, the process should be fun.
You can find me on all social platforms
@Exercise4CheatMeals. Let’s Get Into
It!
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Copyright Coach Greg Inc. 2021
54
Back to Contents
E4CM BUFFALO RANCH
CHICKEN SANDWICH
by Exercise 4 Cheat Meals
PREP TIME
30 MINUTES
@exercise4cheatmeals
READY IN
50 MINUTES
I absolutely love Chick-Fil-A’s
Chicken Sandwich so I decided
to put my own spin on it. This
one is much crunchier and has
just the right amount of heat.
OVERVIEW
Prep Time (Minutes):
30
Ready In (Minutes):
50
Servings:
2
NUTRITION
Calories:
1318
Fat (g):
24.7
Carbs (g):
Fiber (g):
Protein (g):
124.2
4.9
133.7
Per Serving
Calories:
759
Fat (g):
27.4
Carbs (g):
52.1
Fiber (g):
2.5
Protein (g):
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Copyright Coach Greg Inc. 2021
55
75.9
Back to Contents
INGREDIENTS
Base Ingredients:
2 regular ass hamburger buns (up to 120 calories
each)
Wet Station:
336 g (2 x 168 g / 6 oz) ½ inch thick chicken
breasts
3 g salt (~ 1 tsp)
2 g Tabasco or hot sauce of choice
Flour Mix Dredge:
40 g (⅓ cup) regular ass flour
3 g (~ 1 tsp) garlic powder
3 g (~ 1 tsp) salt
Panko Station:
60 g (~ 1 cup) panko bread crumbs
Toppings:
Franks Red Hot buffalo sauce
Ranch Dressing:
25 g 0% fat free greek yogurt
NOTES
1 g of Hidden Valley Ranch dry seasoning
•
•
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Copyright Coach Greg Inc. 2021
56
I prefer cooking them all and storing them
in separate containers then throwing
them back into the airfryer for 4-6
minutes at 400°F (205°C) and they are as
good as new.
Also you can make 5 or 6 servings of ranch
dressing and just weigh out each serving
when ready to top.
Back to Contents
DIRECTIONS
1. Put all of your wet ingredients in a ziploc bag or plastic container for at least one hour (up to
24 hours for best results).
2. Pour the wet contents from the ziploc bag into the “wet station” container
3. Take your first piece of chicken and submerge into the wet dredge for about 20-30 seconds.
4. Then, let the buttermilk drip off then place into your flour dredge. Shake your container back
and forth, attempting to fully coat the chicken.
5. Put the chicken onto a raised drying rack and repeat steps 4-8 with the other breast.
6. Place the chicken in the fridge for ~ 30 minutes. This will create adhesion of the breading to
the chicken.
7. Set your air fryer to 375°F (190°C) and once preheated, place breasts into the air fryer and
spray your cooking spray onto chicken 5 times to completely cover the top/sides.
8. Cook for 20 minutes, at 12 minutes, flip them over and let cook through (internal temperature
for a juicy chicken breast is 155°F-160°F because it will keep heating up after removing from
the air fryer.
9. While they toast, mix the ranch dressing seasoning, 0% fat free greek yogurt, and buffalo
sauce in a small bowl. If you have a brush, use that to coat both sides of the sandwich, if not
put it in a bowl, swirl around, and flip to coat everything (some breading may come off in the
process if you are too rough)
10. Put your chicken breasts on the bottom buns and spread some of the ranch/buffalo mix on
top buns
11. Assemble and enjoy!
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Copyright Coach Greg Inc. 2021
57
Back to Contents
MAC & NUT SO
CHEESY
by Nutty Foodie Fitness
VEGETARIAN
PREP TIME
8 MINUTES
@nuttyfoodiefitness
READY IN
12 MINUTES
I love carbs but I don’t want
to turn into a macaroni in
the process of eating a bowl
as large as my head.. and
side plates can sometimes
be a tease. Cauli rice adds
the volume if you want it
as a main & the nutritional
yeast adds all the nuttiness.
(ps. You can of course have
as a side, I’ve paired with
turkey sausages before).
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
Servings:
8
12
1
NUTRITION
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Copyright Coach Greg Inc. 2021
58
Calories:
940
Fat (g):
20.8
Carbs (g):
137.3
Fiber (g):
20.5
Protein (g):
55.6
Back to Contents
INGREDIENTS
Base Ingredients:
150 g macaroni noodles
150 g cauliflower rice
15 g “Eat Lean” spreadable protein cheese
175 g mushrooms
80 g (⅓ serving) onion
5 g (2 tsp) garlic powder
Cooking spray
Toppings
Salt (to taste)
Pepper (to taste)
DIRECTIONS
1. Fill a pot with water and bring it to a boil.
2. Place the macaroni into the pot and boil
for ~ 15 minutes (until noodles are desired
firmness).
3. Dice up the onion and chop the
mushrooms.
4. Stir in the cauliflower rice, spreadable
cheese
5. Drain the macaroni noodles (should be
al dente/semi firm) & pour into the pan
filled with cream sauce.
NOTES
•
You can experiment with amounts of
macaroni to vegetable ratio depending on
your intake goal. Eg more pasta/ less veg
or vice versa.
GREG’S TIPS
•
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
59
You can substitute out the Eat lean
spreadable protein cheese for a fat
free cream cheese.
Back to Contents
PIZZA BREAD
by Nick Kenney
PREP TIME
10 MINUTES
@exercise4cheatmeals
READY IN
20 MINUTES
Pizza is one of my favorite
foods of all time. If I don’t
already have fresh dough
prepped in the fridge or I
am in a hurry I can whip
some pizza bread up and it
is ready in no time.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
20
Servings:
1
NUTRITION
Calories:
588
Fat (g):
20.8
Carbs (g):
42.8
Fiber (g):
13.7
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
60
49.2
Back to Contents
INGREDIENTS
4 slices bread (35 calories per slice)
100 g marinara sauce (up to 50 calorie per 125 g
serving)
35 g (⅓ cup) fat free mozzarella cheese (shredded)
35 g (⅓ cup) low fat mozzarella cheese (shredded)30 g turkey pepperoni
3 g (1 tsp) salt
1 g (⅓ tsp) garlic powder
Black pepper (to taste)
1 g (4 1/4 sprays) non-aerosol olive oil
DIRECTIONS
1. Preheat the oven to 200°F (94°C)
degrees.
2. Toast your slices of bread to your
preference (This will keep bread from
getting soggy from the ricotta mix).
3. While the bread is toasting mix ricotta,
olive oil, salt, garlic, and pepper in a
bowl.
4. Once toasted spread mix onto bread and
place on a baking sheet with aluminum
foil. Then add marinara and Parmesan to
each slice.
5. Mix the two mozzarella cheeses
together, top each piece of bread then
add your pepperoni.
6. Bake in the oven for 10 minutes.
7. (Optional) If you want beautifully
browned cheese, throw them under the
broiler for about 30-40 seconds.
NOTES
•
This can make this vegetarian if pepperonis
are left out or substituted for plant based
meat.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
61
Back to Contents
DINNER
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Copyright Coach Greg Inc. 2021
62
Back to Contents
SIMON
MILLER
simonmiller316
Hello! My name is Simon Miller,
professional idiot, who just so
happens to love going to the gym.
Through my videos (Simon Miller on
YouTube) and social media (search
for @SimonMiller316) I try to promote
the fact that fitness is for everyone
and should be accessible. If anyone
is trying to tell you otherwise, they’re
probably trying to sell you some kind
of magic beans that’ll give you 24-inch
biceps. It won’t work…
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
63
Back to Contents
ANABOLIC
FISH & CHIPS
by Simon Miller
PREP TIME
10 MINUTES
@simonmiller316
READY IN
40 MINUTES
Fish is a great source of
protein and healthy fats, but if
you’re going to eat it everyday
after a while you’ll probably
want to change things up a
bit. Say hello to the anabolic
version of fish and chips. Not
only will this increase your
protein intake further, but the
protein-based batter gives it
a nice twist meaning you’ll
never want to eat anything
else again! This is not true...
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
40
Servings:
1-2
NUTRITION
Calories:
733
Fat (g):
18.5
Carbs (g):
37.4
Fiber (g):
6.1
Protein (g):
99.6
Per Serving (if 2)
Calories:
417
Fat (g):
14.3
Carbs (g):
13.7
Fiber (g):
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
64
3.1
44.8
Back to Contents
INGREDIENTS
260 g (9 oz) cod fillets
40 g (1 ⅓ scoop) unflavored protein powder
1 whole egg
200 g (1 ⅔ servings) sweet potato (yam)
Salt (to taste)
Pepper (to taste)
DIRECTIONS
1. Preheat the oven to 450°F (232°C).
2. Mix the protein powder with salt and
pepper in a bowl and mix.
3. Cut the sweet potato into strips to make
fries, then put them on a baking tray and
season with salt and pepper (if desired).
4. Put your fries in the oven for 50 minutes
until cooked.
5. Take both cod fillets and cut them up
into chunks.
6. Dip the cod chunks in the egg before
removing and rolling them in the dry
mixture until nicely coated.
7. Take out a pan, spray with cooking spray,
and once the pan is hot, fry the fish until
it’s crispy, or the batter has gone slightly
brown.
8. Place the fish into the oven for 30
minutes
9. Take the fries and fish out of the oven
and serve with either mushy or normal
peas, or vegetables of choice.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
NOTES
•
•
•
65
You can use any white fish you want
instead of cod!
Another side option is peas.
Walden farms near zero calorie ketchup
is a great condiment for this dish.
Back to Contents
CABBAGE
MEAT SOUP
by Greg Doucette
PREP TIME
20 MINUTES
@gregdoucetteifbbpro
READY IN
30 MINUTES
This hearty Cabbage Meat
Soup is a great way to fill a
hungry stomach. It’s low in
calories and high in density.
There is nothing better on a
colder day than a nice warm
bowl of soup!
OVERVIEW
Prep Time (Minutes):
20
Ready In (Minutes):
30
Servings:
4
NUTRITION
Calories:
1205
Fat (g):
32.6
Carbs (g):
133.5
Fiber (g):
38.9
Protein (g):
91.4
Per Serving
Calories:
351
Fat (g):
15.7
Carbs (g):
33.4
Fiber (g):
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
66
9.7
30.4
Back to Contents
INGREDIENTS
300 g (~ 11 oz) extra lean ground turkey meat
(raw OR use ~ 260 g cooked)
398 ml can of diced tomatoes
400 g (1 serving) cabbage
325 g (½ serving) celery
250 g (1 serving) carrots
250 g (1 serving) onions
175 g (½ serving) bell peppers (red, orange,
yellow)
270 g (~ 1 cup) tomato juice
960 g (~ 4 cups) water
2 g (~ 1 tsp) black pepper
DIRECTIONS
1. In a pan, cook the turkey meat until
thoroughly cooked, strain and rise, set
aside.
2. Chop all the vegetables to your desired
thickness (the thicker the vegetables the
longer they will take to soften).
3. Place carrots, onion, diced tomatoes,
cabbage, bell peppers and celery in a
large pot.
4. Add the dry onion soup mix, tomato juice,
broth, cooked meat and enough water to
cover the vegetables (~ 4 cups).
5. This can be stored in the fridge for several
days or portion out to freeze for later use.
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
NOTES
•
67
If you decide to use guar/xanthan gum, it
will thicken a lot, and you can add water
to achieve your desired consistency, as
well as lower the calories per serving!
Back to Contents
CRISPY COCONUT
SHRIMP
by Joshua Kratt
PREP TIME
10 MINUTES
@theironmusket
READY IN
20 MINUTES
Shrimp tastes amazing to
me and the flavors that
pair with it are endless. The
problem is, I’ll have a great
shrimp dish at a restaurant
and then forget that shrimp
exists for a while. Coconut
shrimp is one of my favorite
shrimp dishes. You’re gonna
need some noise-cancelling
headphones on before you
take a bite, because these
things are gosh darn crispy.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
20
Servings:
1
NUTRITION
Calories:
565
Fat (g):
25.3
Carbs (g):
25.3
Fiber (g):
3.8
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
68
53
Back to Contents
DIRECTIONS
1. Defrost the shrimp naturally in cold water,
not in a freakin microwave.
2. Grab a bowl and combine the coconut
flakes and panko bread crumbs.
3. Grab another bowl and plop in the
egg, stevia, and coconut extract. Whisk
aggressively until the egg splits apart.
4. Grab yet another bowl and start to get
bummed out because you’re gonna have
a bunch of dishes after this. (Don’t worry,
the flavor of the recipe will spike your
dopamine and make you feel good again).
5. Press the shrimp into the coconut flake
mixture and make sure it’s fully coated.
6. Place the shrimp onto the plate that you
sprayed earlier. Repeat with all shrimp.
7. Air Fry the shrimp for 5 minutes at 360°F
(180°C) degrees.
8. Flip the shrimp and spray the top with
non-stick spray.
9. Air Fry the shrimp for 5 minutes at 360°F
(180°C) degrees.
10. Remove the shrimp from the Air Fryer and
serve with your favorite sauce.
INGREDIENTS
160 g ( 5.5 oz) white shrimp
18 g ( ⅓ cup) panko bread crumbs
15 g ( 2 tbsp) unsweetened coconut flakes1
whole egg
1 g coconut extract
Salt (to taste)
Pepper (to taste)
Cooking spray
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Copyright Coach Greg Inc. 2021
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Back to Contents
GARLIC ALFREDO
FRENCH TOAST
by Joshua Kratt
PREP TIME
10 MINUTES
@theironmusket
READY IN
15 MINUTES
Like almost everyone else,
the first recipe I tried from
Greg was his Anabolic French
Toast. Most people who tried
the Pizza French Toast on
my channel were reluctant
at first, due to french toast
being traditionally sweet.
Once they had a delicious
bite, they quickly scolded
themselves for their
hesitancy. They were hooked.
One of my favorite foods is
Fettuccine Alfredo, which is
why I believe this recipe beats
my Pizza French Toast.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
15
Servings:
1
NUTRITION
Calories:
539
Fat (g):
23.2
Carbs (g):
22.8
Fiber (g):
Protein (g):
www.gregdoucette.com
Copyright Coach Greg Inc. 2021
70
9
60.9
Back to Contents
DIRECTIONS
1. Pour the egg whites into a bowl and
season them lightly with salt, pepper, garlic
powder, and thyme, mix thoroughly.
2. Place a skillet on your stovetop and set to
high
3. Add the alfredo sauce into the skillet.
4. Spray a separate pan/griddle with non-stick
spray. Set to low-medium heat.
5. Dip the bread slices into the egg white
mixture and gently place them on the pan/
griddle.
6. Spoon any excess egg whites evenly over
the bread in the pan or just chug it raw if
you’re on another plane of existence.
7. Cook the french toast for 6 minutes on each
side.
8. Remove the french toast from the pan, and
serve on a plate where you will smother it in
the mouth-watering ground beef.
9. Sprinkle your grated parmesan cheese on
top.
10. Eat it!
INGREDIENTS
3 slices bread (up to 45 calories per slice)
200 g egg whites
120 g of extra lean (96%) ground beef
70 g garlic alfredo sauce
5g parmesan cheese (grated)
Salt (to taste)
Pepper (to taste)
Garlic powder (to taste)
Thyme (to taste)
GREG’S TIPS
Cooking spray
•
NOTES
•
Experiment with different types of
meat (such as turkey or chicken)!
If you don’t want any sauce at all, I’d
highly recommend melting Velveeta
cheese squares on top instead. It
reminds me of a philly cheesesteak melt.
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Copyright Coach Greg Inc. 2021
71
Back to Contents
MISO GLAZED COD WITH
ROASTED AUBERGINE
& BOK CHOY
by Bahij Kaddoura
VEGAN
PREP TIME
20 MINUTES
@bahijkaddoura
READY IN
90 MINUTES
This is a great recipe for dinner.
You will love the variety of this
dish as it pairs a nice lean protein,
with multiple types of tasty
veggies. It is something I wanted
to put in the book because it is
exactly the kind of thing I would
eat to fill me up after a long day.
Let me know how you like it!
OVERVIEW
Prep Time (Minutes):
20
Ready In (Minutes):
90
Servings:
4
NUTRITION
Calories:
Fat (g):
2000
31.2
Carbs (g):
196.4
Fiber (g):
57.9
Protein (g):
213.8
Per Serving
Calories:
577
Fat (g):
15.3
Carbs (g):
41.6
Fiber (g):
14.5
Protein (g):
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Copyright Coach Greg Inc. 2021
72
61
Back to Contents
INGREDIENTS
Cod Marinade:
896 g (4 X 224 g / 8 oz) cod fillets (raw)
60 g (¼ cup) sake
60 g (¼ cup) mirin
50 g (¼ cup) white miso paste
12 g (3 tsp) granulated sugar
Roasted Aubergines:
1240 g aubergines (eggplant)
20 g (1 tbsp) sriracha
10 g (1 tbsp) sesame seeds
Bok choy:
454 g Bok Choy
15 g (3 cloves) garlic (minced)
NOTES
7 g (1 tbsp/thumb) ginger (minced)
•
Rice:
•
200 g (1 cup) jasmine rice (cooked & rinsed)
2.5 g (½ tsp) salt
Could experiment with salmon instead
of cod.
Try adding other vegetables such as
cabbage, broccoli and asparagus instead
of bok choy.
DIRECTIONS
Cod and Marinade:
1. Bring the sake and mirin to a boil in a medium saucepan over high heat. Boil for 20 seconds
to evaporate the alcohol.
2. When the miso paste has dissolved completely, turn the heat up to high again and add the
sugar, whisking constantly to ensure that the sugar doesn’t burn on the bottom of the pan.
3. Place the cod fillets into a dish and cover with the marinade. Seal with plastic wrap for at
least an hour.
Directions continued on next page
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Back to Contents
Rice:
4. To cook the rice, bring 2 cups of water to a boil, season with ½ tsp of salt. Stir in the rinsed
rice, cover and reduce the heat.
5. Allow the rice to simmer for 15-20 minutes, until all the water is absorbed.
Roasted Aubergine:
6. In a baking dish, cut the aubergines lengthwise into 2 halves and then using a knife, score
the aubergine about ¼ inch deep in a criss-cross pattern.
7. Brush the aubergine with the sriracha and sesame oil, then sprinkle the sesame seeds on
top.
8. Bake until tender, about 40 minutes .
Bok Choy:
9. Add a bit of cooking spray to a saucepan and fry bok choy over medium heat for about 2
minutes.
10. Flip the bok choy over, add the sauce and cook for an additional 2 minutes.
Final cooking/serving:
11. Once the fish has marinated long enough, place them into a saucepan on medium to high
heat and cook the fish until the fish is a nice white colour (cooked fully).
12. Serve the fish with a side of roasted aubergine, marinated bok choy and jasmine rice.
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MOVIE STAR CHEF
TURKEY MEATLOAF
by Greg O’Gallagher
PREP TIME
10 MINUTES
@gregogallagher
READY IN
80 MINUTES
Definitely a hit recipe in the
movie star chef group, easy
and delicious. Very filling
and versatile as well.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
80
Servings:
10
NUTRITION
Calories:
Fat (g):
Carbs (g):
Fiber (g):
Protein (g):
1946
81
103
15
205
Per Serving
Calories:
Fat (g):
Carbs (g):
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275
16
10.5
Fiber (g):
1.5
Protein (g):
20
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INGREDIENTS
Base ingredients:
908 g (32.5 oz) extra lean ground turkey
120 g (1 ¼ cup) bread crumbs
260 g (1 cup) salsa
Salt (to taste)
Toppings:
65 g (¼ cup) no sugar added BBQ sauce
DIRECTIONS
1. Preheat the oven to 450°F (223°C).
2. Add all ingredients except the BBQ sauce
in a baking dish.
3. Mix well using your hands.
4. Form the mixture into loaf shape.
5. Place it into the oven for 90 minutes.
6. Remove the meatloaf from the oven and
brush the BBQ sauce on top.
7. Put the meatloaf back into to the oven for
another 20 minutes.
8. Remove from the oven and let cool for 10
additional minutes.
9. Cut into 10 slices and serve.
NOTES
• I love eating this with a drizzle of mustard
on top.
• You can use beef, pork or minced chicken
as well, you will need to adjust the macros.
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PROTEIN MAC
& CHEESE
by Bahij Kaddoura
VEGETARIAN
PREP TIME
20 MINUTES
@bahijkaddoura
READY IN
60 MINUTES
This is a great recipe for
when you want to meal prep
some lunches, or feed a
group of people! You will love
this unique take on mac &
cheese since it incorporates
ingredients that are not
normally commonly used in
this dish. I hope you enjoy this
healthy/tasty take on mac &
cheese as much as I do!
OVERVIEW
Prep Time (Minutes):
20
Ready In (Minutes):
60
Servings:
6
NUTRITION
Calories:
Fat (g):
2444
98.9
Carbs (g):
188.7
Fiber (g):
50.6
Protein (g):
225.1
Per Serving
Calories:
474
Fat (g):
23.2
Carbs (g):
24.8
Fiber (g):
8.4
Protein (g):
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INGREDIENTS
Cheese Sauce:
600 g (1 ½ serving) cauliflower (cut into florets)
330 g (1 ⅓ servings) carrot
165 g (⅔ serving) yellow onion
50 g grated reduced fat cheddar
50 g grated mozzarella
Fillings:
448 g (4 x 112 g / 4oz) skinless chicken breast (raw)
175 g chickpea pasta (or whole wheat pasta)
Salt (to taste)
Pepper (to taste)
Topping:
25 g (½ cup) panko bread crumbs
(2 tbsp) parmesan cheese
50 g grated mozzarella
Salt (to taste)
Pepper (to taste)
Garlic powder (to taste)
Directions on next page
GREG’S TIPS
•
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You can use ground TVP instead of
the Panko!
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DIRECTIONS
Sauce:
1. In a large pot, combine the Cauliflower Florets, carrots (chopped into slices), and half the
onion, and season with a generous pinch of salt. Bring to a simmer, then put the heat on low
and allow to cook until the cauliflower is tender to touch, about 15 minutes.
2. In a saucepan on high heat, melt the butter and saute the rest of the onion (diced/cubed),
and the 3 gloves of garlic until the onions are translucent and the garlic is soft. For an added
dimension of flavour, push the butter to a brown butter stage, where the bottom layer of the
butter will begin to burn, and emit a hazelnut-ty scent.
3. Blend on low while gradually adding the cooking liquid until the mixture reaches your
desired consistency.
4. Add the mixture back to the large pot, and mix in both cheeses.
Fillings:
5. Cook the chicken until brown on both sides, and cooked through. Season with salt and
pepper.
6. Boil the pasta according to the package instructions (undercook by 2 minutes to get a nice
firm al dente noodles).
Toppings:
7. To assemble the Mac and cheese, mix the half cooked pasta, and chicken cubes into the
cheese sauce.
8. Transfer the mixture into an oven safe dish. Mix all the topping ingredients in a small bowl
and sprinkle on top.
9. Bake the pie at 450°F (223°C) for about 15 minutes, or until the top has browned.
10. Allow to cool slightly, then serve with a side salad.
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SHRIMP CURRY
A LA MERIJN
by Merijn Schoeber
PREP TIME
10 MINUTES
@merijnschoeber
READY IN
10 MINUTES
Curry dishes are super delicious but,
in most cases, very calorically dense,
high in (saturated) fats and high in
carbohydrates because it’s typically
combined with rice. I love the Thai
cuisine, and I want to be able to eat one
of my favorite dishes regularly while
cutting. This recipe has a different
blend of spices but still manages to stay
low in fats, medium carbs and very high
protein! Next to that, it is super high in
volume so you will have a massive plate
of food for the number of calories that
are in here. It’s very simple to make and
all in one-pan!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
10
Servings:
2
NUTRITION
Calories:
694
Fat (g):
20.7
Carbs (g):
83.8
Fiber (g):
13.9
Protein (g):
47.3
Per Serving
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80
Calories:
359
Fat (g):
20.2
Carbs (g):
30.6
Fiber (g):
14.9
Protein (g):
59.9
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DIRECTIONS
1. Making the broccoli rice (if you purchase
ready-to-use broccoli rice, you can skip this
step).
• First, cut the raw broccoli in 2-3 cm
pieces.You can either use a food processor OR use a blender. Both work very
well.
• Put the cut pieces of broccoli into the
blender/food processor.
• Do it in batches to make sure the blender/food processor is not more than half
full for each batch.
• Scrape the sides to process the florets
evenly.
2. Grab a bowl and put the broccoli rice in
there and set aside (we will use it later).
3. Chop up the onions, bell peppers and
tomatoes.
4. Finally, add the broccoli rice and mix
everything together.
5. Grab a bowl and pour the light coconut
milk in. Add the mild yellow curry powder
and mix them together into one sauce.
6. Put the stove on high heat, add this
sauce to the wok pan and stir everything
together.
7. Now add the cherry tomatoes, let the pan
sit on the low heat for ~ 4-5 minutes and
it’s finished!
INGREDIENTS
400 g (~ 14 oz) shrimps (cooked/peeled)
200 g (~ ⅓ serving) cherry tomatoes
5 g (~ 1 tbsp) mild yellow curry powder
200 g light coconut milk
50 g (1/5 serving) red onion
225 g (⅔ serving) bell pepper
NOTES
•
•
If you’d like to have more carbs in this
recipe, you can boil (brown) rice and mix it
in with this recipe at the end.
If you don’t like shrimp, any other white
fish goes really well in this dish or you can
use chicken instead as the protein source.
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THE WARRIOR FLANK
STEAK POUTINE
by Greg O’Gallagher
PREP TIME
15 MINUTES
@gregogallagher
READY IN
65 MINUTES
The poutine is a classic
French Canadian recipe that
I love and want to share
with everyone. Adding in
the Flank steak turns this
recipe into a great meal for
building lean muscle.
OVERVIEW
Prep Time (Minutes):
15
Ready In (Minutes):
65
Servings:
1-2
NUTRITION
Calories:
1100
Fat (g):
56.9
Carbs (g):
55.9
Fiber (g):
6.7
Protein (g):
96
Per Serving
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82
Calories:
598
Fat (g):
33.5
Carbs (g):
23
Fiber (g):
3.5
Protein (g):
49
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INGREDIENTS
200 g (~ 7 oz) flank steak (raw)
300 g (~ 2 servings) russet potatoes
120 g low fat mozzarella cheese
Salt (to taste/optional)
2 g (1 tsp) ground black pepper
~ 5 g (1 clove) of garlic
DIRECTIONS
Potatoes:
1. Preheat oven to 400°F (204°C)
2. Wash and cut potatoes into french fry
strips.
3. Toss them into a bowl with 1 tsp of olive oil,
salt and pepper.
4. Cook in the oven for ~ 15-20 minutes
Steak :
5. Remove the steak from the fridge and let it
reach room temperature.
6. Season the steak with salt and pepper on
both sides.
7. Cut it into bite size pieces.
8. Add the steak to skillet and cook until
“done” (as desired). Flipping every 30
seconds for ~ 10 minutes
9. Remove from the heat and let rest.
10. Take the fries out of the oven and add to an
oven-safe bowl.
11. Next, add the steak on top of the fries.
12. Finally, add the cheese, and pour the gravy
on top.
13. Return the bowl to the oven for another 10
minutes to melt the cheese fully.
14. Enjoy!
NOTES
•
•
•
You can use cheese curds instead of
mozzarella cheese.
Any other meat/protein source can be
substituted for the steak.
The skin on the potatoes is optional and
completely up to personal preference.
GREG’S TIPS
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YOU WANT A PIZZA
CHICKEN?
by Simon Miller
PREP TIME
10 MINUTES
@simonmiller316
READY IN
25-30 MINUTES
I am obsessed with pizza. I’ve had
dreams that were worse than
eating cheese with bread, and
therefore whatever I can do in
order to indulge without using
all my calories for the week (!) is
what I shall do. With that in mind,
this chicken-crust pizza helps me
feel like I’m having a treat, when
really all you’re doing is eating a
boatload of protein!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
32
Servings:
4
NUTRITION
Calories:
1013
Fat (g):
30.2
Carbs (g):
3.5
Fiber (g):
2.2
Protein (g):
180
Per Serving
Calories:
328
Fat (g):
15.1
Carbs (g):
10.6
Fiber (g):
0.6
Protein (g):
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INGREDIENTS
Pizza Crust Ingredients:
500 g (~ 18 oz) chicken breast (raw)
50 g “Eat Lean” protein parmesan cheese
2 g (~ 1 tsp) oregano
1 g (~ 1 tsp) rosemary
1 g (~ 1 tsp) sage
Pizza Toppings:
100 g “Skinny Food Co. Fake Away” pizza sauce
75 g “Eat Lean” protein cheese
Optional (not included in macros):
30 g mozzarella cheese (low fat)
50 g red onion
50 g red bell pepper
Fresh basil (to taste)
DIRECTIONS
1. Preheat oven to 400°F (204°C)
2. Cut the chicken breast into small pieces
and place into a blender.
3. Put a piece of parchment paper onto a
baking tray, take the crust base out of the
blender and spread it onto the tray until
the crust is ~ ½ cm thick. Any shape is fine
(use a spatula to help thin it out!).
4. Cook for 35 minutes (make sure the
chicken has cooked through).
5. Take the pizza crust out of the oven
and top with the pizza sauce, cheese
and any other toppings you’d like (basil,
mozzarella, peppers, onions, etc)
6. Cook for another 12 minutes until the
cheese is golden brown, eat and enjoy.
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NOTES
•
•
85
You don’t have to add cheese and could
even increase the protein content higher
by having some pepperoni or chicken on
top.
Want to start an online argument? You can
even have pineapple!
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DESSERT
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INDULGENT
LEMON BERRY
CHEESECAKE
by Bahij Kaddoura
VEGETARIAN
PREP TIME
20 MINUTES
@bahijkaddoura
READY IN
180 MINUTES
Everyone loves cheesecake. But
nobody loves the calories that come
with it! As a big fan of cheesecake, I
decided I must come up with a low
calorie way to still enjoy one of my
favourite desserts. With that, the
Indulgent Lemon Berry Cheesecake
was born. You’ll love how the
cheese base gets complimented
by the sweet berries, along with a
hint of tart lemon. Personally, I love
this recipe best with raspberries,
however experiment with other
types of berries!
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
Servings:
20
180
8
NUTRITION
Calories:
1935
Fat (g):
131.3
Carbs (g):
123.1
Fiber (g):
24.4
Protein (g):
91.1
Per Serving
Calories:
317
Fat (g):
12.7
Carbs (g):
11.9
Fiber (g):
3.1
Protein (g):
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18.9
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DIRECTIONS
Digestive base:
1. Add the digestive biscuits to a blender
2. Blend while mixing in the melted butter.
3. Add this to a cake tray and bake for 10
minutes at 400°F (232°C).
4. Allow to cool.
Filling:
5. Beat the cream cheese and ricotta, until
a smooth consistency has formed (there
should be no lumps).
6. Mix in the rest of the ingredients and
spread the mixture on top of the digestive
base, and leave to set in the fridge for 3
hours to overnight.
Chia jam topping:
7. Heat and mash the fruit on high heat in a
pan (you can also blend it if you prefer a
smoother texture).
8. Allow it to cool and serve with the
cheesecake (normally spread on top).
9. Optional: If you prefer a more liquidy
texture, add 15-45 g (1-3 tbsp) of boiling
water.
INGREDIENTS
Digestive base:
100 g digestive biscuits
60 g light butter
Filling:
224 g low fat cream cheese
100 g Low fat ricotta
130 g 0% fat free greek yogurt
20 g (⅔ scoop) vanilla protein powder
40 g zero calorie sugar substitute
NOTES
•
Chia Jam:
260 g (2 cups) frozen berries (I suggest
raspberries)
You can experiment with any types of fruit
for the topping.
GREG’S TIPS
15 g (1 tbsp) fresh lemon juice
•
Swerve icing sugar (to taste)
To make it more anabolic than last
time, use fat free cream cheese, fat
free ricotta and a full scoop of protein
powder (~ 32 g)!
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JUJIMUFU
@jujimufu
I’m Jujimufu! I’m the anabolic acrobat,
and a master of flexibility and strength
sport. I’m focused on expressing my
physical capacities with a coloring
of humor and wisdom to reach the
broadest audiences.
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JUJIMUFU’S SUPER
SIMPLE DESSERT
MEDLEY
by Jujimufu/Jon Call
VEGETARIAN
PREP TIME
5 MINUTES
@jujimufu
READY IN
20-25 MINUTES
I enjoy simple, healthy recipes
with limited ingredients that will
not negatively impact physique.
It’s a great way to carb up without
introducing unpredictable
ingredients that could negatively
impact physique. This recipe is
easy to adapt to other fruits of
your choice. It’s a versatile recipe
since you can add various toppings
and/or easily change serving
size depending if one is bulking,
maintaining or cutting. It’s very
satiating, and there’s no need for
serious cooking skills, entry-level
cooking skills are OK!
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
5
20-25
Servings:
1
NUTRITION
Calories:
738
Fat (g):
18.5
Carbs (g):
114.3
Fiber (g):
17.5
Protein (g):
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INGREDIENTS
Base Ingredients:
350 g (~ 3 servings) sweet potato (raw)
155 g apples
130 g banana
Salt (to taste)
Toppings:
150 g (~ ⅔ cup) full-fat greek yogurt
DIRECTIONS
1. Preheat the air fryer to 400°F (205°C).
2. Dice sweet potatoes into ~ ½ inch/1 cm
pieces.
3. Cut apples into ~ ½ inch/1 cm slices.
4. Slice banana into ~ ½ inch/1 cm circles
5. Once preheated, add diced sweet potato
to the air fryer, and spray with coconut
oil spray (approximately 5 second spray
duration). Air fry for 12 minutes and shake
potatoes mid-way through air frying.
6. With the sweet potatoes remaining in the
air fryer, place apple slices in an even layer
on top of sweet potatoes. Air fry at 400°F
(205°C) for additional 5 minutes, and shake
contents once completed.
7. Air fry all contents for additional 10 minutes
and shake one last time upon removal from
the air fryer.
8. Remove sweet potatoes, apples and
bananas from the air fryer and place in a
large bowl.
9. Add yogurt and other toppings of choice.
(See ‘Recipe Notes’ section for suggested
toppings).
NOTES
•
You can use Stevia or Splenda as a
sweetener if cutting, or sugar if bulking.
• Optional Toppings (not included in macro
count):
- Whipped cream (sugar-free or
original).
- Maple syrup (sugar-free or original;
tastes like banana pancakes).
- Brown sugar, vanilla syrup (sugarfree or original) and cinnamon
(tastes similar to Banana Foster).
GREG’S TIPS
•
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You can split this into two smaller
servings if you’re cutting.
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MOCHA COLLAGEN
MUD PIE
by Greg O’Gallagher
PREP TIME
5 MINUTES
@gregogallagher
READY IN
8 MINUTES
This recipe is packed with
flavour and high in protein.
This recipe is also super
simple and quick to prepare,
really helps anyone who is
dieting but still wants to get
that cake craving in without
setting them back.
OVERVIEW
Prep Time (Minutes):
5
Ready In (Minutes):
8
Servings:
1
NUTRITION
Calories:
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553
Fat (g):
16
Carbs (g):
28
Fiber (g):
19
Protein (g):
51
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INGREDIENTS
NOTES
Base ingredients:
•
2 whole eggs
•
15 g (3 tbsp) cocoa powder
35 g Kino Collagen Mocha Powder
•
Salt (to taste)
120 g (½ cup) of water
Swap the strawberries for your favourite
fruit.
Cooking time may vary depending on
the strength of your microwave.
Get your collagen here https://kinobody.
com/products/collagen.
Toppings:
100 g (⅓ serving) fresh strawberries
10 g (2 tsp) zero calorie chocolate syrup
DIRECTIONS
1. In a large mug or bowl, whisk 2 eggs.
2. Add in the remaining ingredients except the
strawberries, water and chocolate syrup and
mix.
3. Pour in the water and mix well.
4. Microwave the mixture for 5 minutes.
5. Remove from microwave and top off with
berries and chocolate syrup (optional: can
remove from mug before consuming).
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GREG’S TIPS
•
•
Substitute the 2 eggs for 100 g of
egg whites (microwaving time
will now be 3.5-4.5 minutes).
Try different types of protein
powder!
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PEANUT BUTTER
COOKIE DOUGH
ICE CREAM
by Joshua Kratt
VEGETARIAN
@theironmusket
PREP TIME
10 MINUTES
READY IN
10 MINUTES
I love peanut butter and most
of my subscribers do too. Netflix
& Chilll’d has always been my
favorite low calorie peanut
butter ice cream recipe, but I
started to crave the toppings
from my other recipes like
The “Tonight Dough” Cookie
Dough and Coffee Toffee Bar
Crunch. One day I was making
it and a great idea slapped me
in the face. I took my favorite
toppings from my other recipes
and incorporated them with a
nuttier peanut butter cream.
The result is addicting.
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
10
Servings:
1
NUTRITION
Calories:
Fat (g):
Carbs (g):
Fiber (g):
Protein (g):
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581
20
46.4
14
55.9
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INGREDIENTS
DIRECTIONS
Ice Cream:
1. Prepare the cookie dough. Mix the light
70 g water
butter, swerve brown sugar, flour, cocoa
1 g salt
powder, and powdered peanut butter in a
25 g (~ ⅔ scoop) peanut butter whey protein
bowl.
powder
2. Add the peanut butter chips to the cookie
dough and stir once again.
50 g (~ ½ cup) powdered peanut butter
5 g (1 tbsp) cocoa powder
3. Tear off pieces of the cookie dough and use
your hands to mold them into small balls like
400 g ice
Cookie Dough:
5 g (~ 1 tsp) light butter
10 g all purpose flour
1 g cocoa powder
you would with playdough.
4. Put your cookie dough onto a plate and sit it
in the refrigerator for the time being.
5. Prepare the Ice Cream. Pour your water, salt,
peanut butter whey, PB2, cocoa powder, and
6 g (1 tbsp) powdered peanut butter
5 g peanut butter chips/morsels
Shell Topping:
ice into your blender.
6. Blend for 3 minutes on High.
7. Once the processing is completed, use a
spatula or a spoon to scrape down the edges
10 g Reese’s Peanut Butter/Peanut Butter
and break up any powder clumps towards the
Chocolate Shell Topping
bottom.
8. Blend for 1 minute on high (you may have to
pause and scrape the sides to ensure all ice
blends evenly). When 30 seconds of blending
remain, grab the shell topping.
9. Use your finger to secure the shell topping
lid shut, flip the bottle upside down and
aggressively shake the bottom.
10. Once the blending is finished, remove the
blade tree, and pour your mixture into a
NOTES
•
Skipping out on the shell topping would
be like not drinking water. You gotta have
it. Just don’t store the shell topping in the
fridge.
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Copyright Coach Greg Inc. 2021
container of your choice.
11. You should consume this immediately, but it’ll
look so tasty that you’ll do this instinctively.
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SALTED CARAMEL
APPLE CRUMBLE
by Scott Murray
VEGETARIAN
@smurray_32
PREP TIME
10 MINUTES
READY IN
30 MINUTES
When you have a sweet
craving but don’t want all the
calories, try this delicious low
calorie apple crumble!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
30
Servings:
1
NUTRITION
Calories:
Fat (g):
Carbs (g):
Fiber (g):
Protein (g):
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509
11
46.7
3.1
53.9
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INGREDIENTS
130 g (~ ⅔ serving) apples
200 g egg whites
25 g (~ ⅔ scoop) salted caramel whey protein
powder
3 caramel rice cakes
Salt (to taste)
Calorie free caramel syrup (to taste)
Cooking spray
DIRECTIONS
1. Preheat the oven to 400°F (232°C).
2. Chop the apples up into small chunks.
3. In a blender, blend the egg whites, whey
protein, salt and calorie free syrup until a
smooth “batter”.
4. Spray a cake/bread dish with calorie
cooking spray.
5. Add the chopped apples to the dish,
distributing them evenly over the bottom
of it.
6. Pour in the batter on top ensuring it gets
in between the chopped apples.
7. Crush up the rice cakes into fine crumbs
and sprinkle on top of the batter to finish
the crumble.
8. Place the dish in the oven to bake for 20
minutes, or until the batter has fully set.
9. Once finished cooking, score around the
edges and transfer to a plate.
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NOTE(S)
•
97
Cooking time may vary based on your oven!
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WHITE CHOCOLATE
PEANUT BUTTER CUP
ICE CREAM
by Nick Kenney
VEGETARIAN
@exercise4cheatmeals
PREP TIME
5 MINUTES
READY IN
12 MINUTES
Everyone loves peanut
butter as well as Reeses. It is
unheard of to balance both
in your diet so I wanted to
come up with a way to utilize
both into a protein ice cream.
White chocolate is my favorite
chocolate as well so I thought
what better time than now?
OVERVIEW
Prep Time (Minutes):
5
Ready In (Minutes):
12
Servings:
1
NUTRITION
Calories:
625
Fat (g):
25.1
Carbs (g):
32
Fiber (g):
4.8
Protein (g):
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66.2
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DIRECTIONS
1. Add the wet ingredients into a blender and
blend for 3 minute.
2. Mix the wet ingredients thoroughly with a spoon
or spatula and scrape down sides of the blender.
3. Add the dry mix ingredients. Mix everything
again with a spoon or spatula, and scrape down
the sides of the blender. Blend one more time for
an additional 90 seconds.
4. While the last blend is happening, chop up your
Reese’s thins into small pieces
5. Add the peanut butter into a small bowl, and put
it in the microwave for 20 seconds.
6. After removing the blade from the blender, add
¾ of your Reese’s thins and mix. Then add ¾ of
your melted peanut butter across the top of your
ice cream and “stab” them into your mixture.
7. Add the remaining white chocolate Reese’s and
peanut butter to the top of cream and ENJOY!
INGREDIENTS
Wet Ingredients
112 g (~ ½ cup) high protein skim milk 140 g
0% fat-free Greek Yogurt
440 g ice
NOTES
•
Dry Ingredients
7 g White Chocolate Sugar Free Jello
Pudding Mix
32 g (~ 1 Scoop) Vanilla whey protein
powder
16 g (~ 3 tbsp) Powdered Peanut Butter
(PB2, PBFit, etc)
•
You can use almond milk instead of skim milk
which will save another 30 or so calories as well.
You may skip mix-ins for a savings of 166 calories,
but be forewarned it greatly reduces flavor. You
may need to add more sweetener to make up for
this substitution. The major point of this recipe
was to be able to have your reese’s Ice cream
and eat it too, but if you can’t afford the calories I
understand.
10 g (~ 1 tbsp) Swerve (Granular)
Mix-Ins
8 g Peanut Butter
2 White Reeses Thins
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SNACKS
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EGGPLANT CIRCLE
BITES
by Greg Doucette
PREP TIME
20 MINUTES
@gregdoucetteifbbpro
READY IN
40-50 MINUTES
Have you ever had a
gathering with your friends,
and all you see is chips,
ice cream and other high
calorie options? I have,
which is why I developed
Eggplant Circle Bites! Now,
you don’t have to worry
about snacking since you
can eat the entire platter
of these crunchy treats for
under 500 calories. Circles
everywhere are sure to love
these!
OVERVIEW
Prep Time (Minutes):
20
Ready In (Minutes): 40-50
Servings:
1
NUTRITION
Calories:
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520
Fat (g):
0.7
Carbs (g):
39
Fiber (g):
28.2
Protein (g):
65.1
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INGREDIENTS
DIRECTIONS
400 g (1 serving) eggplant (weighed before dry-
1. Preheat oven to 300°F (149°C)
2. Cut the eggplant widthwise into ½ inch
thick circles (top and bottom can be sliced
off and thrown out)
3. Place the eggplant circles onto the baking
sheet (on top of the paper towel) and
sprinkle salt on top of eggplant. Let stand
for 10-15 minutes.
4. Place parchment paper or aluminum foil on
a baking sheet (if using aluminum foil make
sure to spray it with cooking spray)
5. Poke the eggplant circles with a fork
6. Add the egg whites and eggplant into a
sealable container and shake them until
they’ve been coated evenly, set aside
7. Place the TVP into a blender and grind for
10 seconds.
8. Dip the eggplant circles, covered in the
egg whites, into the TVP/spices mixture,
and ensure it covers both sides (just like
breading chicken). Lay onto the baking
sheet.
9. Place on the middle rack of the oven and
bake at 400°F (205°C) for 40 minutes. Make
sure to check after about 30 minutes. Flip
the eggplant halfway through. (like cooking
french fries).
10. Remove from the oven and let cool for a few
minutes.
ing)
80 g (⅓ cup) egg whites
80 g (~ 1 ¼ cups) textured vegetable protein
(TVP)
GREG’S TIPS
•
The texture of the eggplant when ready
should be crispy on the outside and
softer on the inside.
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WILL
TENNYSON
@willtenny
Hi, my name is Will Tennyson. I’m a
26-year-old YouTuber with a passion for
fitness, cooking, and motivating others.
I have struggled with weight loss in the
past and now want to share my fitness
journey, and my quest to be the best
possible me, with all of you. I don’t take
myself too seriously, I eat too many
donuts, and I’m having a hell of a good
time. Thanks for jumping on this train
with me.
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GREEK YOGURT SPINACH
ARTICHOKE DIP
by Will Tennyson
VEGETARIAN
@willtenny
PREP TIME
5 MINUTES
READY IN
30 MINUTES
I can’t think of anything worse
than watching TV without
snacking on something. Growing
up as a kid, spinach artichoke dip
was one of my favourites. Now
I’ve found a way to enjoy this rich
dish while keeping the calories
down and the protein up. Can’t
complain with an 8/10…
OVERVIEW
Prep Time (Minutes):
5
Ready In (Minutes):
30
Servings:
4
NUTRITION
Calories:
909
Fat (g):
30.7
Carbs (g):
42.3
Fiber (g):
19.8
Protein (g):
109.3
Per Serving
Calories:
252
Fat (g):
10.2
Carbs (g):
Fiber (g):
Protein (g):
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9.1
5
26.8
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INGREDIENTS
280 g (10 oz package) frozen spinach
400 g (14oz) can of artichoke hearts (nondrained)
230 g ( 1 cup) 0% fat-free greek yogurt
135 g ( 1 ½ cup) fat free mozzarella cheese
(shredded)
30 g (⅓ cup) fresh pecorino romano cheese
(shredded)
DIRECTIONS
1. Preheat the oven to 400°F (232°C)
2. Put frozen spinach into a bowl and let
thaw until completely soft. Then remove
all liquid using a strainer.
3. Remove all liquid from the artichoke
hearts and cut them into quarters.
4. In a bowl combine all ingredients except
for ½ cup of mozzarella cheese and
parmesan herb seasoning (we are saving
this for the topping).
5. Top the mixture with the remaining ½ cup
mozzarella cheese and desired amount of
parmesan herb seasoning.
6. Place the dish into the preheated oven
and bake for 50 minutes until the cheese
is golden brown.
7. Serve with pita chips, veggies or just use a
spoon if that’s how you like to roll.
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NOTES
•
•
105
Pre-thaw your frozen spinach to save lots
of prep time.
If you can’t find fat free mozzarella cheese,
use low fat mozzarella instead (just count
calories).
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LOW CALORIE
NACHOS
by Bahij Kaddoura
PREP TIME
10 MINUTES
@bahijkaddoura
READY IN
40 MINUTES
Everyone loves a good plate of
nachos. It’s a fan favourite for bars,
sporting events, and hanging out
with friends/family. But, the largest
problem with nachos is, it’s easy
to eat all your daily calories in one
sitting! That’s where this recipe
comes in. My Low Calorie Nachos
satisfy those cravings, while leaving
you calories to spare for the rest
of your day. Try these at your next
party!
OVERVIEW
Prep Time (Minutes):
10
Ready In (Minutes):
40
Servings:
3
NUTRITION
Calories:
1574
Fat (g):
36.7
Carbs (g):
48.5
Fiber (g):
5.5
Protein (g):
8.7
Per Serving
Calories:
525
Fat (g):
31.4
Carbs (g):
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27
Fiber (g):
21.8
Protein (g):
52.3
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INGREDIENTS
DIRECTIONS
Tortilla Chips:
6 low carb tortillas (up to 70 calories each)
Beef Mince:
167 g (~ 6 oz) 96% extra lean ground beef
100 g tomato passata
235 g white onion
Guacamole:
100 g avocado
~ 7.5 g (1.5 cloves) garlic (crushed)
15 g (1 tbsp) lime juice
Cilantro (optional, to taste)
Jalapeno peppers (optional, to taste)
Tortilla Chips:
1. Preheat the oven to 400°F (232°C), and cut
the low carb tortillas into triangles. Spray
with cooking spray and season with salt,
bake until crispy (~ 25 minutes)
Beef Mince:
2. Preheat a pan over low heat and dice the
onion while waiting.
3. Cook the ground beef.
4. Mix in the taco seasoning to taste, and the
tomato passata. Reduce the heat, cover,
and allow to simmer for ~ 30 minutes, or
until some liquid has evaporated.
To serve - Additions:
125 g (½ cup) salsa
200 g shredded iceberg lettuce
100 g tomatoes (diced)
Continued on next page
100 g low fat mozzarella (shredded)
Pickled red onion (optional, to taste)
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Guacamole:
1. For the guacamole, mash 2 medium
avocados, then add in two sliced and
deseeded jalapenos (optional), 3 cloves
of crushed garlic, finely diced cilantro
(optional) and the lime juice/zest. Lastly,
season with salt and pepper.
NOTES
To Serve:
2. To serve, place the tortilla chips on a large
baking tray. Spread the lettuce, tomatoes
and mince over the chips. Add the cheese
over, and broil in the oven at 180C until the
cheese is melted.
3. Once out of the oven, spread the
guacamole, pickled onions and greek
yogurt over the nachos. Serve with corn
salsa, and tomato salsa.
•
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•
108
If you don’t have a store bought taco
seasoning, you can make your own with
1 tbsp Chili powder, ¼ tsp garlic powder,
¼ tsp onion powder, ¼ tsp crushed
red pepper, ¼ tsp dried oregano, ½ tsp
paprika, 1 ½ tsp cumin, 1 tsp salt, 1 tsp
black pepper.
You can add more taco seasoning
depending on taste.
In the guacamole, you could add ½.
cup 0% fat-free greek yogurt or cottage
cheese for added protein and volume.
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NICOLE’S FANCY
RASPBERRY WHITE
CHOCOLATE MUFFINS
by Nicole Collet
VEGETARIAN
@thecollets
PREP TIME
15 MINUTES
READY IN
40 MINUTES
When Nicole was overweight,
one of her favourite breakfasts
was bakery style muffins. She
didn’t want to give up muffins
on her weight loss journey so
she created this lower calorie,
lower fat option so that she
could still enjoy muffins and
lose weight.
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
15
40
Servings:
12
NUTRITION
Calories:
Fat (g):
Carbs (g):
Fiber (g):
Protein (g):
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2287
56
304.2
52
145.3
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DIRECTIONS
INGREDIENTS
19 g (~ 4 tsp) baking powder
240 g (2 cups) all purpose flour
1. Preheat the oven to 300°F (149°C).
2. Spray a muffin tin with cooking spray. Set
aside.
3. Measure out raspberries and set aside so
that they can partially thaw out.
4. Make low fat buttermilk by stirring together
the non dairy milk and vinegar. Set aside.
5. Mix the flour, protein powder, baking
powder, cinnamon and salt in a large bowl.
6. Fold/mix wet ingredients into dry ingredients
until combined. Do not overmix.
7. Gently fold/mix in baking chips and
raspberries (if you want the muffins to look
pretty, reserve 2 tsp raspberries and 1 tsp
baking chips for the tops of muffins).
8. Using a ¼ cup measuring cup, fill each space
in the muffin tin to the top (leave a little
space since they puff up).
9. Bake for 15 minutes and serve.
90 g (~ 3 scoops) vanilla protein powder
3 g (⅔ tsp) salt
3 g (~ 1 tsp) cinnamon
54 g (~ ¼ cup) Swerve brown sugar
250 g (~ 1 cup) non dairy cashew milk
10 g (2 tsp) vanilla extract
140 g (~ ⅔ cup) Lily’s no sugar added white
baking chips (can use dark chocolate chips as
substitute)
190 g (1 serving) frozen raspberries
GREG’S TIPS
NOTES
•
•
These muffins get extremely puffy as
they bake up!
I do not use muffin liners as I find the
muffins stick to the liners (Use cooking
spray instead).
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•
110
Deeper muffin tins will call for a
longer time, between 5-10 mins more.
Don’t forget to test with a toothpick.
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ORGASMIC
RICE CAKE
by Anthony Mantello
VEGETARIAN
PREP TIME
2 MINUTES
@anthonymantello
READY IN
3.5 MINUTES
The Orgasmic Rice Cake
was inspired for a great prework out snack to satisfy
sweet cravings. This meal
could be used as an easy
way to add more calories to
your bulk. A quick and easy
enjoyable snack that’ll make
you orgasam in your mouth.
I started eating this before
my workouts and it improved
those workouts drastically,
which is why this
recipe is important to me.
OVERVIEW
Prep Time (Minutes):
2
Ready In (Minutes):
5
Servings:
1
NUTRITION
Calories:
474
Fat (g):
26.7
Carbs (g):
38.5
Fiber (g):
Protein (g):
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5.5
18.7
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INGREDIENTS
NOTES
1 chocolate rice cake
•
32 g (~2 tbsp) nut butter (I use almond butter)
You can also use strawberries or
blueberries as your choice of fruit.
55 g (½ serving) banana
DIRECTIONS
1. Place the rice cake on a plate.
2. Add the nut butter and evenly spread on
the rice cake.
3. Cut a banana into circles, place on top of
the honey to fill the rice cake.
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GREG’S TIPS
•
112
Use low calorie fruit like
strawberries and apples.
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BRITISH T (BAR) AND
SCONES WITH ‘CREAM’
AND JAM
@simonmiller316
by Simon Miller
VEGETARIAN
PREP TIME
20 MINUTES
READY IN
30 MINUTES
I am British! Therefore I have to eat
scones everyday before I ring the
Queen for our daily chat. None of this
is true, but as the rest of the world
thinks it is, I don’t want to let anyone
down. That’s why I came up with
these protein ‘cream’ and jam scones
so I can stay on-plan with my diet, but
also stay faithful to my heritage. Also,
scones are delicious...
OVERVIEW
Prep Time (Minutes):
20
Ready In (Minutes):
30
Servings:
8
NUTRITION
Calories:
1272
Fat (g):
29.7
Carbs (g):
Fiber (g):
Protein (g):
143.2
15.7
96.8
Per Serving
Calories:
154
Fat (g):
4.2
Carbs (g):
9.2
Fiber (g):
Protein (g):
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2
20.9
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INGREDIENTS
150 g (1 ¼ cup) self raising flour
60 g (~ 2 scoops) protein powder of choice
210 g of 0% Greek yoghurt
Optional:
Walden Farms low-calorie strawberry fruit spread
(jam topping)
0% fat-free greek yogurt (cream topping)
DIRECTIONS
1. Preheat oven to 400°F (232°C).
2. Add self raising flour and protein powder
in a bowl and mix with a spoon until evenly
combined.
3. Gradually add in the 0% greek yogurt and
stir with a spoon until your mixture forms a
rough dough.
4. When the dough is smooth, cut into 8 even
pieces, roll in the palm of your hand to form
a ball before putting each scone onto a
baking tray covered in parchment paper.
Rolled it to a log than measured the weight
and average it to 55 g for each piece.
5. Put them in the oven for 25 minutes, or
until golden brown and cooked through.
6. For ‘traditional’ British scones with jam and
cream, cut the scone in two and spread on
your 0% greek yogurt and Walden Farms
jam to taste!
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114
NOTES
•
•
Remember you don’t need to have the
0% Greek yogurt or jam/fruit spread
on top, but that is how us Brits do it…
kinda! Just make sure to add in the extra
calories (optional topping macros not
included in the count)
Feel free to throw some protein
chocolate chips into the dough for an
added treat! (Also optional/macros not in
calorie count).
Back to Contents
VANILLA STRAWBERRY
CREAM MUFFINS
by Scott Murray
VEGETARIAN
@smurray_32
PREP TIME
15-20 MINUTES
READY IN
35-40 MINUTES
Who doesn’t love cupcakes?
NOBODY! So, to make it work,
try these Vanilla Strawberry
Muffins. They are simply
delicious with more flavour
and less the calories!
OVERVIEW
Prep Time (Minutes):
Ready In (Minutes):
15-20
35-40
Servings:
6
NUTRITION
Calories:
1038
Fat (g):
19.9
Carbs (g):
83.7
Fiber (g):
21.5
Protein (g):
132.5
Per Serving
Calories:
176
Fat (g):
4.7
Carbs (g):
5.6
Fiber (g):
3.6
Protein (g):
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30.4
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INGREDIENTS
Muffins (wet ingredients):
120 g (½ cup) unsweetened apple sauce
180 g (¾ cup) egg white
Muffins (dry ingredients):
Zero calorie syrup (to taste)
70 g (2 ⅓ scoop) vanilla whey protein powder
of choice
10 g low calorie hot chocolate powder
Stevia (to taste)
Muffins (additional ingredients):
120 g (½ serving) butternut squash
Cooking spray
Filling:
40 g (1 ⅓ scoop) strawberry whey protein
powder
80 g (1/3 cup) strawberry 0% fat free Greek
yogurt
50 g (1/4 serving) strawberries
Stevia (to taste)
Strawberry flavdrops (to taste)
Zero calorie syrup (to taste)
Directions on next page
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DIRECTIONS
1. Preheat oven to 400°F (232°C).
2. Start by making the muffin mix, for
which you will separate the wet and dry
ingredients into two separate bowls.
3. Peel, chop into chunks and steam the
butternut squash until soft. This can be
done in the microwave (~ 6 minutes) or a
steamer.
4. Once soft, transfer the butternut squash to
a blender.
5. Pour the mix into the blender with the
steamed butternut squash.
6. Spray a muffin tray/dish with cooking spray.
7. Evenly distribute the mix into the muffin
dish (should make 6-9 muffins) and place
them in the oven to bake for 20 minutes, or
until cooked.
8. Add all of the filling ingredients to a
blender.
9. Blend into a thick cream like consistency
(start conservatively with adding the
almond milk so it doesn’t get too runny,
better having to add more vs starting over
again).
10. Once thick and creamy, transfer to the
fridge or freezer to further set while the
muffins continue to cook.
11. Once cooked, remove muffins from the
oven and let rest on a cooling rack.
12. Once FULLY cooled, slice in half and spread
the filling on top of one of the muffin
halves.
13. Top with the second half of the muffin to
make a muffin cream “sandwich”.
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NOTES
•
Additional ingredient ideas:
•
Cinnamon
•
Cocoa powder
•
Powdered peanut butter powder
•
Various fruits
•
Whole milk (for bulking)
•
Honey (for bulking)
Back to Contents
Until Next Time...
You’ve made it to the end of our cookbook.
Congrats!!
But just because you’ve ‘finished’... it DOESN’T mean to store it away and never
come back. This cookbook is now your sacred nutrition manual. Whatever device
you’re reading this on, store this book somewhere for easy, repeat access. Don’t be
a moron.
Pacing up and down your kitchen wondering what to make for dinner again?
OPEN THE POWER 13!
Getting stressed because you only have 500 calories left for the day and have no
idea what to make?
OPEN THE POWER 13!
Want to impress your friends, family, and gym companions with some incredibly
delicious recipes?
OPEN THE POWER 13!
Even though these meals can be made by even the most rookie of cooks, if you
struggle (or don’t get it right the first time)...
IT DOESN’T MATTER!
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As long as you practice and actually read the recipes, you will start enjoying
nutrition SOOO much more! Just like building a great body in the gym, you also
have to build a strong mindset in the kitchen too.
Put trust in me and your Power 13 chefs and you will start to build positive eating
habits at a much faster rate - and ENJOY it at the same time!
Food doesn’t have to be black and white and you DON’T have to eat boring,
tasteless foods anymore.
You DO NOT HAVE TO force 500 grams of spinach down your throat 3 times a day,
or whatever moronic ‘diet’ you think you have to do to see results.
As you’ve seen, there are SO MANY rich, mouth-watering flavors to choose from –
hand-picked from the brains of some of the most dedicated fitness influencers out
there.
So if there’s ONE thing I really want you to take away from this cookbook, this is it...
BALANCE is the key to living a successful fitness lifestyle!!
(And I’m right 99.99% of the time.)
So until next time, from me and the Power 13…
we’re out!
ZEROOO EXCUSES!
Coach Greg
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REFERENCES
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Read This Before Cooking!
Frequently Asked Questions
This FAQ will be periodically updated based on frequent questions
coming in through DMs and emails. Make sure you check your email
in case this book has updates! Send all of your questions to
recipes@gregdoucette.com. If there are many questions related to a
certain topic, my team and I will send out an update to this book.
1. What does “1 serving of veggies” in the recipes mean?
You will notice that this cookbook contains flexibility in each recipe.
Many of the recipes reference “1 serving of veggies” or “1 serving of
fruits.” At the very end of this cookbook is a references section which
contains tables with common fruits and vegetables that represent
1 whole serving equal to 100 calories. By that logic, a half serving is
equal to 50 calories.
If your recipe calls for 1 full serving of veggies, you can mix and match
vegetable amounts based on the references table to equal 100 total
calories from vegetables. As an example, you may choose to eat both
cucumber and tomatoes. If 600 g cucumber and 450 g tomatos are
each 1 full serving of vegetables, then you can eat 300 g cucumber
and 225 g tomato in one recipe for one full serving of vegetables
totaling 100 calories.
I repeat: 1 serving of fruit or vegetables is NOT what’s listed on the
package you’re buying. 1 serving is 100 calories of that fruit/vegetable!!
2. How do I use the nutrition facts when there is flexibility in
the recipes?
You will notice that recipes that include either a serving size of
“veggies” or fruits also have nutrition facts, even though the type of
vegetable or fruit is not specified. The nutritional guidelines are all
rough estimates, with up to a 20% deviation from what the true total
calorie and macronutrient contents will be. It is up to you to do your
own calculations. I encourage you, once again, to focus on the total
calories of each meal instead of the total amount of each macro in
each meal.
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3. Why are there macronutrients listed if you don’t count
macros?
Because some of you are still going to count macros even when I tell
you not to! See my video on moronic misconceptions about macros to
understand my view on this issue!
4. Can I substitute X for Y???
There are NO RULES IN THIS KITCHEN! The kitchen is your oyster/
haddock/cod! Make as many substitutions as you like according to your
taste preferences and dietary needs.
There are a few things to keep in mind when choosing a substitution.
The first is to ensure that whatever substitution you make serves a
similar purpose as the ingredient the recipe calls for. As an example, let’s
say that the recipe calls for guar gum. Guar gum is a thickening agent,
so you cannot just replace that with a banana which provides a sweet
banana taste. You can substitute guar gum for another thickening agent
such as xanthan gum, but not a banana.
The next thing is to ensure that you substitute ingredients with similar
protein and calorie content. As an example, let’s say a recipe calls for
100g grilled chicken breast, but you want to use chicken thigh. You
cannot just simply use 100g of chicken thigh and expect to get the
same nutritional value from the recipe. Chicken thigh has more fat than
chicken breast, so you can’t just make that substitution with the same
weight of chicken and expect the calories/macros to be the same.
This does not mean you are not allowed to eat chicken thighs. You can
eat whatever you want. But if you want to maximize your protein and
conserve calories and stick to the recipes as closely as possible, you
should EITHER keep the chicken thigh in the recipe but reduce the
weight, OR choose something that is more similar to chicken breast
in terms of calorie content as well as protein content. An appropriate
substitution for 100g of chicken breast might be 100g extra-lean ground
turkey.
Whatever you substitute, be sure to re-calculate the total calories so you
can make sure your modifications are still appropriate for your diet and
your goals.
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5. Where do I buy supplements and special ingredients?
Most recipes will contain links to purchase the special ingredients in
them. There is also a special ingredient links page in the References
section.
6. Do I need a coach after buying this cookbook?
This cookbook does not replace a human coach! It is just another tool
in the toolbox to help you achieve your physique and lifestyle goals. A
coach provides you with ongoing support, accountability, and advice.
This cookbook provides you with delicious recipes! To hire ME as a coach,
visit gregdoucette.com/coaching for more information.
7. Do I need to measure the food?
YES! You MUST measure your food with a food scale. All recipes’
measurements are based on cooked meat and potatoes. Click here to
purchase a food scale.
8. What if the ingredient specified in the recipe is out of stock or
unavailable in my country?
There is not much we can do about the fact that sometimes small
companies are out of stock of our favorite products. Since a lot of my
recipes reference special ingredients, you should follow the substitution
guidelines in question #4 when a special ingredient is out of stock.
As an example, if your favorite brand of protein bread is not available,
you can choose another brand of protein bread, or substitute regular ass
white bread and add in another protein source. The objective would be
to make sure you have some protein in each meal and are hitting caloric
targets.
You can also substitute any meal for another meal altogether. No
protein bread for a protein bread, powdered peanut butter and jam
sandwich? Make anabolic french toast instead! Remember, there are
NO RULES IN THIS KITCHEN!
9. Are the nutrition facts accurate?
See my video on “Are Nutrition Labels Accurate?”
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Generally, you will never get the calories 100% accurate. Nutrition
labels can be off by as much as 20% up or down. The best way to get
as close as possible is to weigh everything yourself to the gram and
do your own calculations. However, don’t lose your mind obsessively
trying to be perfect. DON’T LOSE YOUR MIND!
10. What is “regular ass bread?”
Any recipe that has “regular ass bread” in it, assume approximately
80-calorie slices of any brand of white bread. Here is a specific
example: Pepperidge Farm Italian White Bread (80 calories per slice).
But, in some grocery stores you may not be able to find 80 calorie
white bread. If you can only find 100 calorie white bread, that is fine.
Just know that when you make a sandwich, it will be 40 calories more
(because 2 slices of white bread will each add 20 calories to the entire
sandwich).
Just make sure you are keeping a close eye on your total calories
every day. Do not use the calorie tables in this cookbook if you make
substitutions.
11. What if I need to follow a gluten-free diet because I have
celiac disease?
Many of the recipes in this book are friendly to gluten-intolerant
diets. Just make sure that whatever ingredient you purchase and use
is CERTIFIED gluten-free. If you are celiac, you should know this. I
shouldn’t have to say it!
12. Can I substitute other sweetener brands / types other than
the ones listed in the recipes?
Yes, you may substitute other sweeteners than the ones listed
in the recipes, but DO YOUR HOMEWORK. Some sweeteners are
stronger than others. 2 grams of packet sweetener is not the same
as 2 grams of Erythritol. Whenever you go to make a substitution,
ALWAYS research how the product influences the taste, and adjust
accordingly.
That all said, here are some guidelines to work with in case you want
to use a different type of sweetener than what is provided in the
recipe ingredients:
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SWEETENER
EQUIVALENT
1 packet sweetener
2 tsp sweetener of choice
1 packet sweetener
8g Erythritol
12g Erythritol
1 tbsp Splenda
13. I don’t have a food scale! I don’t know how to measure
tablespoons! How do I know how much of a certain
ingredient to use?
First of all, if you are reading this book and do not have a food scale
to measure ingredients in grams, YOU SHOULD HAVE ONE! Go buy
one right now!!
Second of all, you should not be converting weights to volume and
vice versa. But sometimes, it’s a bit easier and faster to do so. You
will see that many of the recipes in this book have these types of
conversions in the ingredients list.
Here is a standard table for converting metric to standard units as
well as in case you do not have a tool to measure weights. You can
also use this as a reference for converting a weight unit to another
weight unit, and a volume unit to another volume unit.
*Table on next page
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NOTE THAT THESE ARE APPROXIMATIONS.
UNIT 1
UNIT 2
1 ml of fluid
1 gram
3 tsp
1 tbsp
8 tbsp
1/2 cup
4 cups
1 litre
16 oz
1 lb
28.35g
1 ounce
454g
~1 lbs
1000 g
1 kg
240ml
1 cup
120ml
1/2 cup
60ml
1/4 cup
14. There is a baked recipe that doesn’t work! What
happened?
There are many reasons why a particular baked good may
not “work” for you, even if you follow the recipes precisely as
written. Here are a few things that cause variation in baked
recipe outcomes:
• Protein powders vary in their texture and ingredients. Casein
protein has a very different texture from whey protein, for
example. Also, the amount of guar/xanthan gum in your
protein powder will be a large factor as well (Refer to the
“Protein Powder Thickness Chart” on page 15)
• The type of baking dish used will make a difference in bake
time. As an example, silicone baking pans tend to cool faster
than metal baking dishes.
• Ovens vary in their strength.
You may need to “play” with your baked recipes a bit to get the right
texture. Sometimes all it takes is adding 1 tbsp of water to make the
batter just right. If you are unsure, send an email to
recipes@gregdoucette.com.
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Protein Powder Thickness Guide
Different types of protein powder will mix/bake differently!
If your recipe isn’t working properly, consult the chart and
experiment with something different, until you reach your
desired results.
Casein
Most Thick
Casein/Whey Blend
Whey
Whey Isolate
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Fruit Servings Reference Table
Fruit
One serving (~100 calories)
Fiber
Watermelon
380g
2g
Starfruit
360g
9g
Strawberries
340g
7g
Melon
330g
3g
Cantaloupe
290g
3g
Peaches
270g
4g
Nectarine
270g
4g
Grapefruit
250g
4g
Blackberries
250g
12g
Pineapple
250g
3g
Plums
230g
3g
Apricots
230g
4g
Papaya
220g
4g
Red Cherries
220g
4g
Tangerines
220g
4g
Apple
200g
5g
Raspberries
200g
12g
Orange
200g
5g
Blueberries
200g
5g
Champagne Grapes
200g
2g
Pears
190g
6g
Mango
190g
3g
Kiwi
180g
5g
Lychee
180g
2g
Guava
170g
8g
Grapes
170g
1g
Pomegranate
150g
5g
Banana
140g
3g
Passion Fruit
100g
11g
Plantain
60g
2g
Persimmon
40g
3g
Avocado
10g
4g
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Vegetables (Raw) and Legumes
Servings Reference Table 1
Vegetable / Legume
One serving (~100 calories)
Fiber
Watercress
850g
5g
Bok choy
850g
9g
Lettuce
850g
8g
Cucumber
720g
3g
Nappa Cabbage
720g
8g
Radish
720g
10g
Endive
700g
19g
Bitter Melon (Bitter Gourd)
600g
17g
Chayote Squash
600g
10g
Celery
550g
9g
Rapini
500g
13g
Zucchini
500g
5g
Asparagus
500g
11g
Green Peppers
500g
9g
Rhubarb
500g
9g
Swiss Chard/Beet Greens
500g
8g
Tomatoes
600g
7g
Spinach
600g
10g
Mushroom
550g
5g
Cauliflower
500g
10g
Eggplant
500g
14g
Sprouts
500g
5g
Cabbage
500g
11g
Arugula
500g
6g
Pumpkin
500g
2g
Collard Greens
380g
11g
Spaghetti Squash
550g
5g
Turnip
500g
7g
Red/Yellow/Orange Peppers
500g
8g
Fennel
500g
10g
Broccoli
500g
8g
Green Beans
500g
11g
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Vegetables (Raw) and Legumes
Servings Reference Table 2
Vegetable / Legume
One serving (~100 calories)
Fiber
Okra
200g
11g
Collard Greens
200g
12g
Broccoflower
150g
10g
Fiddleheads
130g
20g
Rutabaga
130g
7g
Carrot
120g
7g
Squash
250g
5g
Onions
250g
4g
Snow or Sugar Snap
Peas
240g
6g
Yellow/Wax Beans
230g
9g
Beets
230g
6g
Brussels Sprouts
230g
9g
Dandelion greens
225g
8g
Artichoke
200g
10g
Kale
200g
4g
Moringa (fresh leaves)
150g
3g
Peas
130g
7g
Parsnips
130g
6g
Corn
240g
3g
Edamame
230g
8g
Cassava / Yucca
230g
1g
Dry Lentils*
230g
9g
Dry Split Peas*
225g
7.5g
*Beans/legumes vary so much that you absolutely must be cautious and
look at the label to see how much you can eat. Every can/package is different
and you MUST be careful about how the beans/legumes are cooked and in
what sauce.
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DISCLAIMER
Greg Doucette is neither a doctor nor registered dietitian. The contents of this
eBook should not be taken as medical advice. The contents of this eBook are
not intended to diagnose, treat, cure, or prevent any health problem - nor are
they 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.
The nutritional values for each recipe in this cookbook are estimates.
Please do not rely on them for your dietary strategy. Be sure to do your own
calculations when tracking your calories / macros towards your diet plan.
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