NATURALLY
ANABOLIC:
FAT-LOSS
COOKBOOK
BY AZRI ZAKARIYA
TABLE OF CONTENTS
QUICK MESSAGE FROM ME / CONTACT / SOCIAL MEDIA
7
8
COPYRIGHT / DISCLAIMER
9
AZRI ZAKARIYA - ABOUT ME
FREQUENTLY ASKED QUESTIONS
10
INTRODUCTION
12
WHO IS THIS DIET FOR?
13
WHAT YOU MAY WANT TO BE AWARE OF IF CONCERNED WITH LONGEVITY
14
DIET STRATEGY
16
DEFINING TERMS
17
CALORIES IN & CALORIES OUT
18
HOW DO I FIGURE OUT MY MAINTENANCE CALORIES?
19
DETERMINING CALORIES FOR A DEFICIT
21
DETERMINING STARTING CALORIC INTAKE
22
OVERALL RECOMMENDED DIET STRATEGY
23
2
TABLE OF CONTENTS
BREAKFAST RECIPES
24
PR'OAT'EINBRAN
25
ULTRA ANABOLIC FRENCH TOAST
27
DIET FRENCH TOAST
29
COCOA FRENCH TOAST
31
ANABOLIC VEGAN FRENCH TOAST
33
STRAWBERRY VANILLA PANCAKES
35
FAST CHOCOLATE KETO PANCAKES
37
ANABOLIC CHOCOLATE COFFEE
39
ANABOLIC PB&J
41
COFFEE CHOCOLATE PR'OATS
43
ANABOLIC CHEESY PROTEIN SCRAMBLE
45
3
TABLE OF CONTENTS
LUNCH/DINNER RECIPES
48
ANABOLIC KETO MAC'N'CHEESE
49
ANABOLIC SPICY CHICKEN PASTA
51
ANABOLIC SWEET POTATO CRUNCHWRAP
53
DIET MCBURGER
55
ANABOLIC EGG'N'CHEESE WRAP
57
ANABOLIC PIZZURITO
59
QUICK CHICKEN/TURKEY WRAP
61
ANABOLIC KETO PIZZA
63
ANABOLIC HOT POCKET
65
ANABOLIC BEEF SANDWICH
67
PRAWN-FRIED ZUCCHINOODLES
69
LOW CARB CURRY CHICKEN'N'RICE
71
ANABOLIC CHICKEN/TURKEY/BEEF SUB
73
!80g PROTEIN! BODYBUILDING WRAP
75
ANABOLIC CRISPY FRIED CHICKEN BURGER
77
ANABOLIC EGG'N'CHEESE WRAP
79
4
TABLE OF CONTENTS
SNACKS / DESSERTS RECIPES
81
ANABOLIC REESE'S PB2 CUPS
82
PROTEIN RICE KRISPY TREATS
84
ANABOLIC COCO POP MCFLURRY
86
PROTEIN MALTESER CHEESECAKE BITES
88
ANABOLIC PEANUT BUTTER BITES
90
MINI CHOCOLATE PROTEIN BROWNIES
92
ANABOLIC MOLTEN CHOCO CAKE
94
STRAWBERRY PROTEIN ICE CREAM
96
CHOCO PROTEIN PUDDING
98
CARBAPPLE PIE
100
QUICK ANABOLIC PROTEIN CAKE
102
HARTLEY'S FROZEN DELIGHT
104
ANABOLIC CHOCO-PEANUT BRITTLE
106
S'MORE PROTEIN ICE CREAM
108
LIGHT CHEESESTRING BITES
110
ANABOLIC SPICY PROTEIN NACHOS
112
ANABOLIC BBQ POPCORN CHICKEN
114
5
TABLE OF CONTENTS
PROTEIN BAR RECIPES
116
!40g PROTEIN! BARS - NO BAKE
117
COOKIE DOUGH PROTEIN BARS - NO BAKE
119
EASY KETO PROTEIN BARS - NO BAKE
121
CHOCOLATE PEANUT BUTTER PROTEIN BARS - NO BAKE
123
BIRTHDAY CAKE PROTEIN BARS - NO BAKE
125
150 CAL. PROTEIN BARS - NO BAKE
127
FULL'O'FIBRE PROTEIN BARS - NO BAKE
129
OREO PROTEIN BARS - NO BAKE
131
SHAKE RECIPES
133
ANABOLIC STRAWBERRY SHAKE
134
ANABOLIC CHOCO-PEANUT-BUTTER SHAKE
136
ANABOLIC VANILLA-CHOCO SHAKE
138
ANABOLIC BLUEBERRY SHAKE
140
APPENDIX
VEGETABLE REFERENCE TABLE
142
FRUIT REFERENCE TABLE
144
WHERE TO BUY INGREDIENTS
145
6
AZRI ZAKARIYA
Hi, I'm Azri, a 4th year medical student and personal trainer from England studying in Bulgaria. I
have dedicated the past 7 years of my life to the fitness lifestyle and making myself as educated as I
can possibly be in all topics surrounding the process of self-improvement. I've worked alongside
some of the best doctors, dieticians and bodybuilding coaches around the world to accumulate the
knowledge required to educate others about: training methods; dietary strategies; performanceenhancing supplementation; sleep optimization; and the medical aspects of bodybuilding. In
addition to this, countless hours, every day, over the past 7 years, have been spent on: reading
books; attending conferences; watching lectures; reading articles / forums; and listening to podcasts
in order to refine my knowledge on these subject matters.
I have coached a wide range of clients to achieve their fitness goals involving gaining muscle, losing
fat, competition preparation or simply to become the best version of themselves. I myself have
experience in gaining a significant amount of mass from having an extremely skinny physique to
building up to a base of 95kg - as well as this, I have prepared myself multiple times for
photoshoots by cutting down to ~5% body fat which I've continued to maintain year-round over the
past few years whilst gaining lean muscle tissue.
I have a strong passion for health and fitness and I've found that the satisfaction I receive from
witnessing progress withing myself and others on a daily basis - both physically and mentally - is
enough of a driving force for me to sustain the balance between my medical education and all other
aspects involved in the fitness lifestyle. I believe careful time management combined with a clear
vision of an end goal has allowed me to maintain the motivation to carry out the monotonous dayto-day tasks necessary for me to be in the position that I am.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
7
A QUICK MESSAGE FROM ME / CONTACT/ SOCIAL MEDIA
Thank you so much for purchasing my e-book, I've poured my heart and
soul as well as an enormous amount of time into writing it and I hope the
knowledge about the subjects I've spoken about transfers well and more
importantly, I hope you enjoy making all the mouth-watering recipes in the
book!
I genuinely believe it only takes 1 recipe in this book to change the course
of your diet in the best possible way for a lifetime and will boost the
progress you see towards your fitness goals significantly. Luckily, you have
over 60 recipes to choose from and alternate between! For me personally, I
know that my diet has been made so much easier and more enjoyable by
following these meals and I can promise you it's one of the main reasons I
was able to reach the best shape of my life (physically and mentally) - I
really hope it does the same for you.
This book has been the result of years and years of researching,
experimenting and gaining knowledge on what works so I wish you success
towards your life-long goals and more importantly, I hope you enjoy the
process - Thank you again. - Azri :)
WEBSITE - www.azri.uk
EMAIL - azrizakariya@gmail.com
MOBILE - +44 7593323385 (WHATSAPP / VIBER)
INSTAGRAM - @azri.zakariya
SNAPCHAT - azri-z
YOUTUBE - AZRI ZAKARIYA
FACEBOOK - Azri Zakariya
Tik Tok - @azrizakariya
TWITTER - @azri_zakariya
LINKEDIN - Azri Zakariya
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
8
COPYRIGHT / DISCLAIMER
Copyright © 2020 by Ice Cut Ltd. UK
All rights reserved. No part of this publication may be reproduced, distributed, or
transmitted in any form or by any means, including photocopying, recording, or
other electronic or mechanical methods, without the prior written permission of
the publisher, except in the case of brief quotations embodied in critical reviews
and certain other noncommercial uses permitted by copyright law.
33 Foxholes Close
Deanshanger
Milton Keynes
MK19 6HA
United Kingdom
www.azri.uk
DISCLAIMER
We are not responsible for the outcome of any recipe you try from this book. You may not achieve
desired results due to variations in elements such as ingredients, cooking temperatures, typos, errors,
omissions, or individual cooking ability. You should always use your best judgment when cooking
with raw ingredients such as eggs, chicken, or seafood and seek expert advice before beginning if you
are unsure. You should always take care when using sharp knives or other cooking implements. To
ensure the safety of yourself and others, be aware of heated cooking surfaces while cooking. Please
review all ingredients prior to trying a recipe in order to be fully aware of the presence of substances
which might cause an adverse reaction in some consumers. Recipes shown may not have been
formally tested by us or for us and we do not provide any assurances nor accept any responsibility or
liability with regard to their originality, quality, nutritional value, or safety. Unless otherwise stated,
the recipes featured are not endorsed by any other companies/organization or their affiliates. The
contents of this book should not be taken as medical advice and are not intended to diagnose, treat,
cure, or prevent any health problem - nor are they intended to replace the advice of your 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 / macronutrients towards your diet plan.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
9
FREQUENTLY ASKED QUESTIONS
Can I substitute Ingredients in the book?
Yes, make substitutions according to personal preference, dietary needs, availability of
ingredients but keep the following things in mind:
Ensure you make substitutions with similar a similar amount of calories (15% variation
is fine but try and keep it as similar as possible) that also has similar protein content. I
suggest you do this by using a calorie tracking app such as MyFitnessPal (or the food
label) to compare the amount of calories and protein in the named ingredient and the
ingredient you wish to substitute it for.
Make sure the substitution provides the same purpose as the named ingredient. For
example, when switching an ingredient such as xanthan gum, you could switch for
another thickening agent such as guar gum as they are both thickening agents.
Keep substitutions as consistent as possible and track them in your total calories to
ensure any variations in your diet are still tailored towards you reaching your goals.
How do I know what 50 or 100 calories of vegetables looks like?
I have included a reference table for fruits and vegetables which outlines the amount of
calories in a specified serving/weight of a range of vegetables and fruits, please refer to
the list or use MyFitnessPal to check the amount of calories in the desired choice of
fruits/vegetables.
Where do I buy the Ingredients?
The majority of ingredients can be bought in most superstore but I've included pages
which have links to where you can find them online and noted which ones can also be
bought in well-known shops (Tesco, Sainsbury's, Asda, Morrisons, Waitrose etc.)
What brand of whey protein should I use?
You can use any brand of protein that you desire but keep in mind that not all protein
powders provide the same thickening effect as each other as they may use different
quantities of thickening agents etc. I've linked the Myprotein Impact Whey in the 'where to
buy ingredients' section as I've found it's worked well for me in these recipes.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
10
FREQUENTLY ASKED QUESTIONS
Do I need to weigh all the ingredients?
Yes, ensuring that the right amount of ingredients used is important not only in terms of
correctly making the recipes but also for total caloric and macronutrient intake. It will
also be necessary when calculating quantities for substitutions etc.
What If the Ingredient is out of stock or unavailable in my country?
I suggest trying to find an alternative using the guidelines concerning substitutions
mentioned above however if that's not possible, then please try out another recipe or
contact me to discuss a solution using the social media links / details provided.
Which bread should I use?
In terms of caloric content, when white bread is specified, use a type that has no more
than 80 calories per slice however keep in mind that different slices of bread weigh
different amounts and total to different amounts of calories. If you are concered about
maximising the health aspects related to your choice, opt for ezekiel bread / sprouted
grain bread / multi-seed bread and keep track of the caloric intake when substituting.
Are the calories and nutrition facts accurate?
I have tried my best to make them as accurate as possible however please allow a 15%
variation in stated numbers due to inaccuracies in food labels, tracking apps etc. I advise
weigh foods and track your calories as accurately as possible by yourself to ensure you
can monitor progress and changes in your physique/performance according to your own
calculations.
How do I know If I'm making progress with your recipes?
I suggest you keep track of your fasted weight (how much you weigh after you wake up
and have used the bathroom) and also your total calories consumed per day. If you need
to lose weight, then decrease your total amount of calories and if you need to gain weight
then increase your total amount of calories. Contact me using the social media links
provided for more information regarding this matter and to discuss online coaching to help
you reach your goals.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
11
INTRODUCTION
12
WHO IS THIS DIET FOR?
This diet can be greatly beneficial for all individuals with a range of
fitness goals, whether it be aimed towards: muscle gain; fat loss;
improving within your sport / activity; or simply to be the best version
of yourself. It’s extremely useful for those whom may suffer with
obesity or currently maintain an unhealthy diet as it will decrease the
risk of the dangerous and potentially cancerous outcomes that are
linked to holding an excess amount of fat.
The recipes are relatively lower in calories and extremely palatable
which will aid with cravings and overall satiety - the high fiber
content in most of the recipes are specifically geared towards helping
the feeling of fullness and to prevent unnecessarily overeating.
The higher amounts of protein in these recipes will also help with
satiety but also increase amino acid levels and activate mTOR
(mammalian target of rapamycin) signaling which controls the
anabolic and catabolic signaling of skeletal muscle mass, resulting in
the modulation of muscle hypertrophy and muscle wastage. It has
downstream effects on IGF-1 (Insulin-Like Growth Factor 1) which is a
requisite for muscle growth and regeneration.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
13
WHAT YOU MAY WANT TO BE AWARE OF IF
CONCERNED WITH LONGEVITY
In terms of maximizing health for those whom may be cautious in terms of longevity,
there are a few points to keep in mind when considering the ingredients used.
Firstly, a less processed form of bread may be used in some recipes as an alternative such
as ezekiel bread or sprouted grain bread as they are less processed. Also, bread may be
avoided altogether as they produce an insulinogenic response which in the long term may
lead to hyperinsulinemia. As well as this, there is research into bread and starches along
with other simple carbohydrates changing the profile of LDL particles into smaller dense
LDL particles (sdLDL) as opposed to the larger buoyant particles – sdLDL particles are more
likely to be lodged in the arterial wall.
Secondly, spinach is used in some recipes which is high in iron content and recent studies
have shown that higher iron content may be carcinogenic and associated diabetes,
neurogenerative disorders and and non-alcoholic fatty liver disease. This is why those
concerned with longevity sometimes choose to phlebotomize (to reduce iron levels).
Bodybuilders sometimes also choose to phlebotomize in order to reduce hematocrit levels
due to their PED usage causing increased viscosity of the blood.
In addition to this, those concerned with longevity may look into different types of fasting
as opposed to more frequent meal timings as it may impair metabolic function and affect
digestive health – also it can lead to higher chances of becoming more insulin resistant.
The choice of liquid meals may also be of concern as they can lead to a higher insulin
response than solid meals.
Different fruits and vegetables have higher amounts of phytochemicals and antioxidant
potential than others which can lower the incidence of cancer in the long term. I advise
you optimize vegetable choice in order to maximize the benefits of eating them whilst also
opting for organic forms of these. Many different spices also have different health benefits
and can also be optimized to suit health promotion in the long-term. Cinnamon is used
frequently in these recipes which is a powerful spice in promoting stable blood glucose
levels amongst other benefits.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
14
WHAT YOU MAY WANT TO BE AWARE OF IF
CONCERNED WITH LONGEVITY
When using apples, choose to keep the skin on and also keep the pulp to retain phenolic
compounds (phytochemicals) by up to 40%. Also microwaving apples retains health
values the most as opposed to other cooking methods. Apples are a very good choice of
fruit in terms of antioxidant potential and phenolic content with red delicious apples being
one of the best choices followed by granny smith, royal gala, fuji and pink lady. (Crab
apples and eden apples are absolute best choices but may be not the most palatable or
readily available).
Blueberries being used are also a good choice as they’re a powerful food for health but
should be frozen and organic to maximise health benefits.
The choice of oil can be impactful to your health which is why olive oil is the
recommended option when looking for a cooking spray. Olive oil, coconut oil and avocado
oil are good choices whereas vegetable oil, canola oil, sunflower oil and rapeseed oil
should be avoided.
Cocoa / Cacao powder should also be of concern as they can be higher in cadmium (toxic
heavy metal). I've recommended a low cadmium cocoa powder which is also high in
phytochemicals in the ingredients section (keep in mind, most organic cocoa powder
choices has higher cadmium levels than inorganic cocoa powder).
Vitafiber is also used in many recipes as it is an Isomaltooligosaccharide which acts as a
prebiotic and feeds the microbiome. It also has a low glycemic index.
The majority of the points mentioned above are not to be of heavy concern for most
people whom live a healthy lifestyle and are not predisposed to cancer however they
might be worth being aware of for those whom are interested in the health and longevity
factors associated with their diet.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
15
DIET STRATEGY
16
DEFINING TERMS
Calorie - A calorie is simply a unit of energy. One thousand calories yields a kilocalorie,
which is also called a food calorie.
Maintenance Calories - Maintenance calories are the
number of calories you must consume in a given day to maintain your weight.
Calorie Deficit - A caloric deficit is when you consume less calories
than is required to maintain your bodyweight. This will,
produce weight loss and (hopefully) body fat loss. It defines you using more
energy than you’re taking in via calories from food. In the vast majority of cases, in
order to lose fat, you need a deficit.
Calorie Surplus - A surplus is when you consume
more calories than your maintenance, leading to weight gain. The goal in most cases of
being in a caloric surplus is to ensure that the weight gain is mostly muscle tissue and
not fat tissue.
Metabolism - The entirety of your body’s chemical processes. The
two major processes involve breaking down or building up the matter inside of us.
Catabolism is the breaking down of large molecules into smaller molecules, and
anabolism is the building of large molecules or structures from small molecules.
Metabolic Adaptation - This is a change in metabolic rate as an adjustment to
your dietary intake. For example, if you were losing weight for a certain period of time,
and you hit a plataeu, then you have witnessed metabolic adaptation. You have
consumed fewer
calories than your maintenance, so your metabolism has adapted by slowing down
to prevent too much weight loss. The individual intricacise of metabolic adaptation
can get more complicated but this is a simple way of looking at the process. It a form of
'self-defense' created by the body.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
17
CALORIES IN & CALORIES OUT
To begin with, different diets that are equal in energy/calories can have different effects on fat
loss based on their macronutrient compositions but that does not invalidate energy balance. It
means these diets affect energy output in one way or another. “Calories in” is exactly what it
sounds like. It is the side of the energy balance equation is where it's a question of how many
calories have you consumed during the day?
“Calories out” is also known as your “Total Daily Energy Expenditure” (TDEE)
and consists of 4 basic components:
1. Basal Metabolic Rate (BMR)
2. Non Exercise Adaptive Thermogenesis (NEAT) and Non Exercise Physical
Activity (NEPA)
3. Exercise activity (EA)
4. Thermic Effect of Food (TEF).
TDEE (Total Daily Energy Expenditure) = BMR + NEAT + EA + TEF
Basal Metabolic Rate (BMR) — This is main component of your TDEE. Your BMR accounts for
approximately 60% of your TDEE and is the amount of energy your body requires to run basic
processes.
Non exercise activity thermogenesis (NEAT) and Non exercise physical activity
(NEPA) — NEAT is the amount of energy you spend doing unconscious
movements throughout the day that aren’t considered 'exercise'. These include talking, fidgeting,
twitching, typing etc. NEPA refers to standing, walking and any voluntary, non-exercise activity.
This is the most adaptive component of metabolism, and increases significantly during
a caloric surplus and decreases significantly during a deficit.
Thermic Effect of Food (TEF) — Simply put, this is the energy used to extract energy from the food
you eat. Different foods require different amounts of energy to be processed and digested. Foods
higher in fiber and protein have a higher TEF.
Exercise Activity - This is the energy used during exercise and the duration as well as intensity of
the exercise performed determines the amount expended.
Energy balance will determine overall weight loss. So in order to lose weight, the amount of energy
you expend every day will need to exceed the amount of energy—the calories—you consume.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
18
HOW DO I FIGURE OUT MY MAINTENANCE CALORIES?
Firstly, using equations to calculate your maintenance calories will only give you a rough estimate
with different levels of accuracy. The method that is recommended is discussed on the next page,
please refer to this method before considering using the following.
You'll need these equations to start:
Fat Mass (FM) = Body weight (kg) × body fat percentage
Lean Body Mass (LBM) = Body weight (kg) - Fat Mass
There are many different ways to measure body fat but calipers are recommended. Why? Mainly
because of the convenience associated with doing it at home but also accurate enough to be utilised
to extract date. Although, it is suggested for use, accuracy will still not be 100%. The consistent
inaccuracies of a particular measurement are important for noting your trends. If you drop from 15%
to 10% using the same measurements, however, then you can be reasonably confident that the
relative drop in body fat was precise. Please also keep in mind that week-to-week body fat
measurements can fluctuate but the overall trend over the course of several weeks is what is most
important.
Muller Equation:
(13.587 × LBM) + (9.613 × FM) + (198 × Sex (0 if you're a woman, 1 if you're a man)) – (3.351 × Age) +
674 = BMR
Mutiply your BMR by your Activity Factor and you’ll have your estimated maintenance calories.
Here’s a guide to your activity factor:
1.2 - Sedentary - This means you are stationary (may work an office job) and do not exercise.
1.375 - Light Activity - You work an office job, do some regular exercise. Or you don’t exercise but
you work at a job that’s quite active (a teacher, a nurse etc.) where you find yourself on your for
feet most of the day.
1.55 - Moderate Activity - This is where the majority lie. You might work a sedentary job, but you
train quite intensely. Or you train moderately, but you also have a job where you
stand on your feet for the most part. Someone who doesn’t train but works a hard labor job would
also fall into this category.
1.725 - Very Active - You train hard most days of the week, and you also work a job where you’re on
your feet most of the time. Overall, you’re active most of the day.
1.9 - Extra Active - You train hard and work a job that is physically intense in nature. For example,
you’re a roofer who also goes to the gym five days a week.
MAINTENANCE CALORIES = BMR x Activity Factor
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
19
HOW DO I FIGURE OUT MY MAINTENANCE CALORIES?
All of the equations discussed previously give results with different degrees of accuracy and it can't
be stressed enough that they are only estimates! Maintenance calories are the amount of calories
you consume to maintain your weight. So if you eat at a deficit below your
calculated “maintenance” and you don’t lose weight (in the long term, regardless
of daily fluctuations) then by definition you were not in a deficit, and what
you calculated as your maintenance was not correct for you as an individual.
The Best Method: Trial and Error (RECOMMENDED!):
In the best case scenario, you should spend several weeks at your maintenance calories to see if you
actually do maintain your weight. If your goal is to lose fat, then you want to lower that margin of
variance every time you weigh yourself fasted in the mornings. Somewhere around ± 1.0% of your
body weight should be a good start to account for normal weight fluctuations due to water
retention, food volume, or hormonal cycles. I recommend weighing in the morning upon waking
after using the bathroom every single day, and then taking the average of those weights for the
week.
Based on how much you gain or lose on a certain calorie intake, you can get a good idea of what
your maintenance is. For example, if you were consuming 2400 calories per day for four weeks and
you lost 1 kilogram of fat in that time period, you can use that data to calculate your approximate
maintenance calories. It’s not a perfect method, but it will get you close.
Changes in body mass can be of body fat or lean body mass and equations can be used to roughly
determine where weight is lost from but at the end of the day, it’s all just a starting point. Wherever
you start, you’ll likely have to make adjustments at some point. If you get your calories closer to
the proper starting point, you may not have to adjust as early on, but you will still have to adjust
at some point. While it’s an important step, errors here are by no means fatal. Focus on being
consistent with whatever method you choose.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
20
DETERMINING CALORIES FOR A DEFICIT
You can use the following table to find an approximate daily caloric deficit you’ll require based on
the amount of weight you wish to lose per week (which should be 0.4%-0.8% of your body weight
with a maximum of 1%). The abbreviations are explained below the table.
To get your calorie deficit target, you take the amount of weight you want to lose
per week (in kilograms) and multiply that by the number in the column you fit into.
Just to make clear, these are only rough estimates and doesn't deal with the
intricacies of metabolism and assumes a perfectly conserved, closed system. This is
only used to roughly determine a starting point and changes will eventually need to
be made.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
21
DETERMINING STARTING CALORIC INTAKE
Your starting caloric intake would be your maintenance calories minus your calories determined for
your caloric deficit. To summarize:
1) Start by determining rate of weekly loss: preferably 0.4-0.8% body weight per week
with a maximum of 1% per week - (I recommend losing no more than 1% of total body weight per
week as losing weight faster will increase the risk of losing lean body mass. Losses in LBM will
increase the likelihood of weight regain and lower long-term metabolic rate. Thus, we recommend
an approach that focuses on sustainability and sparing maximum LBM)
2) Determine weight loss target (in kilograms) per week by multiplying total
body weight by the percentage determined in Step 1.
3) Determine average daily calorie deficit required by multiplying weekly weight
loss target by appropriate multiplication factor from the table in the previous page (Table 2).
4) Determine approximate maintenance calories by:
a) Using weight and food tracking by hand
b) Using maintenance calorie calculators listed previously
5) Determine average daily calories
a) Average daily calories equals maintenance calories subtracted by
average daily deficit calories
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
22
SUMMARIZED DIET STRATEGY
1. Determine your maintenance calories either by your food
intake and weight changes or by one of the equations
provided.
2. Determine your required daily deficit to lose the required
amount of weight to be stage lean for your category based
on a rate of loss that you choose.
3. Subtract the daily deficit from your maintenance calories to
get your daily average deficit calories.
4. Determine protein intake.
5. Subtract protein calories from overall calories to get your
carb and fat calories.
6. Choose your carb and fat distribution based on your
preferences.
7. Consume 10-15 grams of fiber per 1000 calories of intake
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
23
BREAKFAST
24
25
PR'OAT'EINBRAN
INGREDIENTS (MAKES 1 SERVING):
30g Whey Protein Powder
30g Oat Bran
10g Cocoa Powder (2 tbsp.)
200ml Unsweetened
Almond Milk.
Low Calorie Sweetener (2-3
tbsp. / equivalent in liquid
form)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
300
10
24
8
29
DIRECTIONS:
1. In a microwaveable bowl, add the whey protein powder, oat bran,
cocoa powder and unsweetened almond milk.
2. Stir the mixture together until all ingredients are evenly distributed.
3. Microwave mixture for 2-3 minutes or until you see the mixture start
to rise in the microwave.
4. Remove from the microwave and enjoy! (Optional extra: Add low
calorie syrup on top for extra sweetness)
This is a personal favourite pre-workout meal of mine I suggest getting this in about 45 minutes before you
train but everyone digests different foods at different
speeds so find what works best for you. I always find
that the cocoa powder gives me a great pump!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
26
27
ULTRA ANABOLIC FRENCH TOAST
INGREDIENTS (MAKES 1 SERVINGS):
2 Slices White Bread
140g Liquid Egg Whites
30g Whey Protein
Fry-Light Oil Spray
Low Calorie Sweetener (2/3 tbsp
or equivalent in liquid form)
1 tsp. Vanilla Extract (optional)
1 tsp. Cinnamon (optional)
Low Calorie Syrup (optional)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
383
4
38
4
45
DIRECTIONS:
1. Mix egg whites, cinnamon, sweetener and whey protein in a bowl until
ingredients are evenly distributed.
2. Heat a frying pan on medium-heat and evenly spray with oil but only as
much as needed - do not spray in excess.
3. Take each slice of bread and coat in mixture until a significant amount is
absorbed. (Note - You may add up to 20 ml of unsweetend almond milk
(3-4 calories) or water if you find the mixture too thick).
4. Transfer bread onto the pan and whilst cooking, press cocoa nibs into
bread.
5. Add any excess mixture onto the slices of bread whilst cooking.
6. Cook for approximately 2-3 mins - Until the bread turns brown.
7. Carefully remove from the stove and transfer onto a plate where you
may add some low calorie syrup for added taste and texture!
If you're struggling to hit your daily protein intake or
require high amounts of protein in your diet, this meal
is a great way to kick-start your day. With 45g of
protein in 1 serving, you'll be well on your way to
hitting your daily protein goal!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
28
29
DIET FRENCH TOAST
INGREDIENTS (MAKES 1 SERVING):
115g Egg Whites
2 Slices Weight Watchers Bread
(or any bread under 60 calories
per slice - usually smaller slices)
Low Calorie Sweetener (2/3
tbsp)
1 tsp. Cinnamon
1 tsp. vanilla extract
Fry-Light Cooking Spray
Low calorie syrup
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
163
1
19
2
18
DIRECTIONS:
1. In a bowl, mix egg whites, cinammon, vanilla extract and sweetener
together.
2. Bring a pan to medium-heat and spray with cooking oil (not in excess).
3. Take each slice of bread and coat in mixture until fully absorbed. Then
transfer bread onto the pan and allow to cook for 2-3 mins.
4. Flip the bread and scoop in any leftover egg whites onto the bread
whilst letting the bread to cook for another 1-2 mins or until the bread
turns brown.
5. Transfer onto a plate and serve with low calorie-syrup. Enjoy!
With only 163 calories per serving, this is a perfect
choice if you're in a caloric deficit whilst still being a
tasty go-to breakfast idea. I like being generous with
the low-calorie syrup on this one (whilst still keeping a
note that there are still calories in the syrup!).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
30
31
COCOA FRENCH TOAST
INGREDIENTS (MAKES 2 SERVINGS):
2 Slices White Bread
115g Liquid Egg Whites
Fry-Light Oil Spray
5g Cocoa Powder (1 tbsp.)
5g Cocoa Nibs
Low Calorie Sweetener (2/3
tbsp)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
273
4
35
5
21
DIRECTIONS:
1. Mix egg whites, cocoa powder and sweetener in a bowl until
ingredients are evenly distributed.
2. Heat a frying pan on medium-heat and evenly spray with oil but only as
much as needed - do not spray in excess.
3. Take each slice of bread and coat in mixture until a significant amount is
absorbed.
4. Transfer bread onto the pan and whilst cooking, press cocoa nibs into
bread.
5. Add any excess mixture onto the slices of bread whilst cooking.
6. Cook for approximately 2-3 mins - Until the bread turns brown.
7. Carefully remove from the stove and transfer onto a plate where you
may add some low calorie syrup for added taste and texture!
The obvious choice of french toast variation for all the
chocolate lovers out there! This tasty breakfast makes
me feel like I'm cheating on my diet every time I try it! If
you want some extra protein in there, throw in some
whey or some extra egg whites but remember to keep
track of it with your calories.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
32
33
ANABOLIC VEGAN FRENCH TOAST
INGREDIENTS (MAKES 2 SERVINGS):
4 Slices Weight Watchers Bread (or
any bread up to 60 calories per slice)
350ml Unsweetened Almond Milk
60g Vegan Protein Powder
26g Ground-Up Flax Seeds
Fry-Light Oil Spray
Low Calorie Sweetener (3 tbsp or
equivalent in liquid form)
2 tsp. Vanilla Extract
2 tsp. Cinammon (optional)
Low Calorie Syrup (optional)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
310
11
28
9
25
DIRECTIONS:
1. Mix protein powder, cinammon, almond milk, flax seed powder and
sweetener in a bowl until ingredients are evenly distributed.
2. Heat a frying pan on medium-heat and evenly spray with oil but only as
much as needed - do not spray in excess.
3. Take each slice of bread and coat in mixture until a significant amount is
absorbed.
4. Transfer bread onto the pan and cook for approximately 2-3 mins. until
the bread turns brown.
5. Add any excess mixture onto the slices of bread whilst cooking.
6. Carefully remove from the stove and transfer onto a plate where the
low calorie syrup can be added. Enjoy!
A great way to start your day for all the animal-lovers
out there! The ground-up flax seeds not only act as a
good binding agent but really add some texture and
taste to the mix!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
34
35
STRAWBERRY VANILLA PANCAKES
INGREDIENTS (MAKES 2 SERVINGS):
4 Slices White Bread
460g Liquid Egg Whites
Fry-Light Oil Spray
2 tsp. Xanthan Gum / Guar Gum
Low Calorie Sweetener (5 tbsp
or equivalent in liquid form)
1 tbsp. Vanilla Extract
200g Strawberries
1 tsp. Cinnamon
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
375
3
51
8
35
DIRECTIONS:
1. Using a food processor or a blender, add the bread, egg whites, xanthan
gum, cinnamon, vanilla extract and sweetener.
2. Blend until the mixture becomes of an even consistency and transfer to
a container for the mixture to rest in a refridgerator.
3. Allow the mixture to remain in a refridgerator for a minimum of 3
hours however a longer period of time will increase its binding
capability. If short on time, you can begin cooking straight after
blending.
4. Set stove to medium-heat and and spray frying pan with oil spray (not
in excess).
5. Add mixture to the pan and whilst cooking, add strawberries to mixture
(Tip - Don't use all the strawberries yet, leave some cool to eat on the
side).
6. Once the pancake begins to turn brown on the underside (should be
after 2-3 mins.), flip the pancake and wait approximately 1-2 mins. until
visible cooked (check underside and don't allow the pancake to burn).
7. Serve onto a plate with remaining strawberries.
8. Optional Extra - Add low calorie syrup onto the pancake and extra
strawberries.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
36
37
FAST CHOCOLATE KETO PANCAKES
INGREDIENTS (MAKES 1 SERVING):
230g Egg Whites
25g Whey Protein / 25g Casein
(for extra fluffly pancakes)
1 tsp. Xanthan Gum / 1 tsp.
Baking Powder.
5g Cocoa Powder
Low Calorie Sweetener (2/3
tbsp)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
241
3
5
1
45
DIRECTIONS:
1. In a bowl, mix egg whites, cocoa powder, whey, xanthan gum/baking
powder and sweetener until the ingredients are evenly distributed
with the mixture having thickened.
2. Bring a pan to medium-heat and evenly spray with cooking oil.
3. Transfer the mixture to the pan and allow to cook for 2-3 minutes until
the underside has turned brown. Flip the pancake and let it cook for
another 1-2 mins.
4. Serve onto a plate and enjoy! (Optional toppings not included in
macros: Low calorie syrup, Fat-free greek yoghurt, blueberries,
strawberries)
This is a great choice if you're trying to watch your
carbohydrate intake but still want a great tasting and
low-calorie breakfast. I've found that using casein or a
whey/casein blend really makes the pancakes a lot
fluffier but whey on it's own maybe a more economical
choice for most brands.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
38
39
ANABOLIC CHOCOLATE COFFEE
INGREDIENTS (MAKES 1 SERVING):
30g Whey Protein
15g Oat Bran
10g Cocoa Powder
3g Coffee
100ml Unsweetened
Almond Milk
Low Calorie Sweetener (2/3
tbsp)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
225
7
12
5
26
DIRECTIONS:
1. In a large microwaveable mug, mix the whey, oat bran and
unsweetened almond milk until a slightly runny texture forms.
2. In the meantime, bring a kettle to boil with around 300ml of water.
3. Microwave the mixture for approximately 2 minutes or until you see it
begin to rise.
4. Remove the mug from the microwave and add the cocoa powder,
coffee and sweetener.
5. Add a small amount of the boiling water onto the top of the ingredients
and stir until the microwaved ingredients begin to dissolve with the
cocoa powder/coffee/sweetener.
6. Slowly fill the remainder of the mug with boiling water and add extra
low calorie sweetner or syrup if needed. (Extra: Add a small amount of
low calorie whip cream / marshmallows - not included in calories).
7. Enjoy! (Tip - The chunks that remain at the bottom can be eaten with a
spoon after you finish your drink or as I prefer, it can be used again with
an added 10g of whey, 5g of cocoa powder, coffee, sweetener and
boiling water to make another mug of anabolic hot chocolate which
doesn't use a large amount of calories. - The chunks will have flavour
which dissolves into the second mug of chocolate coffee with the
boiling water!. Note: - Second mug of hot chocolate's macros not
included in nutrition per serving).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
40
41
ANABOLIC PB&J
INGREDIENTS (MAKES 1 SERVING):
115g Egg Whites
15g Whey Protein Powder
2 Slices White Bread
24g PB2 / PBFit Powder (fatreduced powdered peanut
butter)
40g Reduced Sugar Jam
50g 0% Fat Yoghurt
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
501
5
70
6
43
DIRECTIONS:
1. In a bowl, mix egg whites, whey protein and sweetener together.
2. Bring a pan to medium-heat and spray with cooking oil (not in excess).
3. Take each slice of bread and coat in mixture until fully absorbed. Then
transfer bread onto the pan and allow to cook for 2-3 mins.
4. Flip the bread and scoop in any leftover egg whites onto the bread
whilst letting the bread to cook for another 1-2 mins or until the bread
turns brown.
5. Transfer onto a plate and set aside for now.
6. In a separate bowl, mix the yoghurt and powdered peanut butter
together to make a spreadable paste.
7. Spread the peanut butter mixture and jam onto each slice of toast.
Enjoy!
A little throwback to the childhood days but with an
anabolic twist! If you thought you couldn't still enjoy
that peanut butter and jam combo whilst making gains,
then you were wrong! Treat yourself to the high
protein, low fat variation of PB&J we all know and love!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
42
43
COFFEE CHOCOLATE PR'OATS
INGREDIENTS (MAKES 1 SERVING):
30g Whey Protein
30g Scottish Porridge Oats
10g Cocao Powder
5g Coffee
3 tbsp. Sweetener
175ml Unsweetened Almond Milk
1 tsp. Salt
Optional Extras - Under 40 cal. salted
rice cakes, frozen berries, cocoa nibs.
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
267
7
23
3
27
DIRECTIONS:
1. In a microwaveable bowl, add the oats, coffee and almond milk. Stir
together until all the ingredients are evenly distributed.
2. Place bowl in microwave at max power for 45 seconds.
3. Remove bowl from microwave and add protein powder as well as cocoa
powder, stir ingredients once again and add 50-100ml of water
depending on consistency - you want a thick consistency to form
however this is also based on personal preference.
4. Place bowl back in microwave for 1 minute until mixture begins to rise.
5. Remove bowl from microwave and add sweetener as well as salt for
flavour.
6. Optional extras (not included in calories) - Break up low calorie rice
cake into small pieces (I suggest salted rice cakes below 40 calories
each) or handful of frozen berries or cocoa nibs and add to the top of
the proats for a change in texture as well as additional taste.
A personal go-to breakfast recipe of mine! This is the
perfect bodybuilding breakfast with balance which will
help get start your day off with a boost! If you want
some extra carbs, try adding some of the optional
extras.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
44
45
ANABOLIC CHEESY PROTEIN SCRAMBLE
INGREDIENTS (MAKES 2 SERVINGS):
250g Chicken Breast (diced into cubes)
90g Reduced Fat Cheese
150g Egg Whites
100g Reduced Sugar Ketchup
Up to 15 Calories Seasonings of Choice
(refer to table)
Up to 100 Calories Vegetables of Choice
(refer to table)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
365
8.5
16
4.5
65
DIRECTIONS:
1. Bring pan to medium heat and spray with cooking oil. Add chicken
breast and cook for 12 minutes until almost fully cooked.
2. Add egg whites along with vegetables and seasonings to the pan and
cook for 3-4 minutes.
3. Add cheese and sauce and continue cooking for another 2-3 minutes
until all ingredients are fully cooked with cheese melted.
4. Serve onto a plate and enjoy!
If you love cheese then you'll love this! The combo of
cheese and egg is a worldwide favourite but you need
to try this super anabolic version with 65g of protein
per serving! It tastes great and is perfect for those
trying to get in the most amount of protein possible per
meal!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
46
LUNCH / DINNER
47
48
ANABOLIC KETO MAC'N'CHEESE
INGREDIENTS (MAKES 1 SERVING):
200g Diet Pasta (or any Konjac Flour based
Pasta)
150g Unsweetened Almond Milk
100g Reduced Fat Mature Grated Cheese
75g Reduced Fat Soft Cheese
25g Reduced Sugar/Salt Ketchup
Up to 15 Calories Seasonings of Choice
(refer to seasonings table)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
395
24
14
7
38
DIRECTIONS:
1. Cook diet pasta according to instructions and set aside.
2. Pour almond milk into a boiling pan and start heating on the stove at
medium-heat until it starts to simmer.
3. Add soft cheese and stir in slowly until it is evenly distributed in almond
milk.
4. Add in 50g of grated cheese into pan and stir in until melted.
5. Add the pasta to the mixture and stir until cheese sauce evenly coats the
pasta.
6. Serve onto a plate and add remaining grated cheese on top along with a
sensible amount of optional seasonings.
If you want to enjoy pasta without the excess carbs,
then you should definitely try out the konjac flour
based pasta - It's a fibrous alternative which you can
use to cut the additional calories whilst still enjoying a
great tasting meal!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
49
50
ANABOLIC SPICY CHICKEN PASTA
INGREDIENTS (MAKES 1 SERVING):
200g Diet Pasta (or any Konjac Flour based Pasta)
80g Chicken Breast
100g Reduced Sugar Pasta Sauce
30g Reduced Sugar/Salt Ketchup
1 tbsp. Chilli Flakes
50 Calories Vegetables of Choice (refer to veg.
table)
Up to 15 Calories Seasonings of Choice (refer to
seasoings table
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
227
8
25
10
31
DIRECTIONS:
1. Cook diet pasta according to instructions and set aside.
2. Spray pan using cooking spray and bring to medium-high heat. Add,
chicken and vegetables to the pan and sauté until they are fully cooked.
3. Add the pasta, chilli flakes, pasta sauce and seasonings to the pan and
allow to cook for another 2-3 minutes.
4. Serve onto a plate and add reduced sugar ketchup on top. Enjoy!
This is one for those who like a bit of a spicy kick in
their meals! Try adding some low calorie hot sauce as
well if you find it's not hot enough - I suggest Frank's
Red Hot Sauce, Tabasco Pepper Suace or a small
amount of Sriracha Hot Sauce, just make sure to add it
into your calorie totals!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
51
52
ANABOLIC SWEET POTATO CRUNCHWRAP
INGREDIENTS (MAKES 1 SERVING):
Low Calorie Sweet Potato Wrap (or any tortilla
wrap under 100 calories)
Fry-Light Cooking Spray
90g Chicken Breast
50g Reduced Fat Cheddar Cheese
Low Fat Plain Poppadom
50g Total of Iceberge Lettuce, Bell Pepper, Onion.
25g Reduced Sugar Ketchup
Up to 15 Calories Seasonings of Choice (refer to
seasoings table
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
365
10
21
8
48
DIRECTIONS:
1. Cook chicken all the way through using cooking spray and add optional
seasonings for taste.
2. Spray frying pan with cooking oil and bring to a medium heat. Place
wrap on pan for approximately 30 seconds and flip until both sides
begin to brown slightly (ensure it doesn't become crunchy/fried and
remains foldable).
3. Remove tortilla from pan and serve on a plate.
4. Add lettuce to the centre of the wrap and add ketchup on top.
5. Then layer chicken breast and cheese on top of the vegetables.
6. Take poppadom and place on top of current layers so that ingredients
are fully covered by the poppadom.
7. Carefully close in the edges of the wrap by bringing the corners over
the poppadom (the poppadom should cover the ingredients and keep
them in place).
8. Spray a frying pan with cooking spray and bring to medium heat. Then
place the folded wrap onto the pan with the side of the poppadom and
closed in edges of the wrap in contact with the pan. - The edges should
seal whilst the poppadom cooks.
9. Remove from pan after the bottom of the wrap fully browns and seals
in ingredients - Serve onto a plate and enjoy!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
53
54
DIET MCBURGER
INGREDIENTS (MAKES 1 SERVING):
1 Warburton Sliced Sandwich Roll (or any bun up to
150 cals.)
100g Lean Ground Beef
Fry-Light Cooking Spray
25g Reduced Fat Cheddar Cheese
50g Total of Iceberge Lettuce, Bell Pepper, Onion,
Dill Pickles (or cucumber).
25g Reduced Sugar Ketchup
25g Low Calorie Honey Mustard
Seasonings (10g): Smoked Paprika, Garlic Powder,
Onion Powder, Salt, Pepper
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
338
13
25
3
29
DIRECTIONS:
1. Mould beef into circular patty and cook beef all the way through on a
pan with medium heat using the cooking spray, add extra salt and
pepper on top. Remove from the pan and set aside on a plate.
2. To make the big mac sauce, in a separate small bowl, add the ketchup
and honey mustard along with all the seasonings.
3. Spray the frying pan with cooking oil and put on low heat. Place 2 slices
of roll on the pan and spray top side with cooking oil. Cook for 2
minutes until lightly toasted and flip over to lightly toast the other side.
Place the cheese onto the centre of the bread whilst this side is cooking
until cheese is slightly melted and bread is lightly toasted.
4. Remove slices of roll from pan and place on a plate. Add the lettuce to
one slice of bread and add the big mac sauce on top. Then place the
patty along with the remaining vegetables and other slice of bread.
Enjoy!
A great alternative to the high fat Big Mac with our
very own home-made big mac sauce - Try this one out
and you won't be going back to McDonalds any time
soon!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
55
56
ANABOLIC EGG'N'CHEESE WRAP
INGREDIENTS (MAKES 1 SERVING):
Low Calorie Sweet Potato Wrap (or any tortilla
wrap under 100 calories)
Fry-Light Cooking Spray
200ml Egg Whites
25g Reduced Fat Cheddar Cheese
50g Total of Iceberge Lettuce, Bell Pepper, Onion.
25g Reduced Sugar Ketchup
Up to 15 Calories Seasonings of Choice (refer to
seasoings table
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
280
5
20
7
33
DIRECTIONS:
1. Cook egg whites (scrambled) all the way through using cooking spray
and add optional seasonings for taste.
2. Spray frying pan with cooking oil and bring to a medium heat. Place
wrap on pan for approximately 30 seconds and flip until both sides
begin to brown slightly (ensure it doesn't become crunchy/fried and
remains foldable).
3. Remove tortilla from pan and serve on a plate.
4. Add lettuce to the centre of the wrap and add ketchup on top.
5. Then layer egg whites and cheese on top along with remaining
vegetables.
6. Finish with sauce layered on top and close the wrap sealing in all the
contents.
7. Place wrap on square sheet of foil and close in the wrap to ensure
contents are secured. Eat now or refridgerate for later. Enjoy!
You don't need any breakfast wraps from fast-food
restaurants after you've tried this! It's an easy way to
get in a healthy serving of protein at any time of the
day.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
57
58
ANABOLIC PIZZURITO
INGREDIENTS (MAKES 1 SERVING):
Low Calorie Sweet Potato Wrap (or any
tortilla wrap under 100 calories)
50g Reduced Fat Grated Cheese
100g Thin Turkey Slices
Up to 50 calories Vegetables of Choice
(refer to table)
30g No Added Sugar Tomato & Basil Sauce
30g Reduced Sugar Ketchup
Up to 15 Calories Seasonings of Choice
(refer to table)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
358
11
24
7
39
DIRECTIONS:
1. On a plate, place a layer of foil and place wrap on top.
2. Place cheese on top the centre of the wrap and add layers of turkey
slices on top.
3. Add the sauces and seasonings on top and fold wrap over by the edges
to ensure all contents are sealed.
4. Fold over the foil and seal wrap securely.
5. Cut in half and eat straight away or refridgerate until ready to eat.
A burrito but also a pizza?! This little creation is a great
tasting meal to add to your list of recipes. The cheese
and sauce really adds to the pizza feel and the
convenience of being able to wrap it up for another
time will give you the flexibility to eat it any time!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
59
60
QUICK CHICKEN/TURKEY WRAP
INGREDIENTS (MAKES 1 SERVING):
Low Calorie Sweet Potato Wrap (or any
tortilla wrap under 100 calories)
Up to 50 Calories Vegetables of Choice
(refer to table)
100g Chicken Breast / Thin Turkey Slices
30g Reduced Sugar Ketchup
Up to 15 Calories Seasonings of Choice
(refer to table)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
277 / 271
4
30
11
2
DIRECTIONS:
1. . Bring pan to medium heat and spray with cooking oil. Cook
chicken/turkey all the way through with seasonings added (also add
vegetables after 12 minutes of chicken cooking to ensure they finish
cooking at the same time).
2. Place meat and vegetables on the wrap and add sauce. Enjoy!
If you're on the go and need a quick meal to stay
anabolic then you want to try out this wrap. It's an easy
and healthy way to keep you filled up whilst helping you
stick to your diet!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
61
62
ANABOLIC KETO PIZZA
INGREDIENTS (MAKES 6 SERVINGS):
600g Chicken Breast (diced into small cubes)
70g Reduced Fat Cheddar Cheese
Up to 15 Calories Seasonings of Choice
(refer to table)
Up to 50 Calories Vegetable of Choice
100g Low Fat Pasta Sauce
Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
155
2.6
3
1.1
35.5
DIRECTIONS:
1. In a blender, add the chicken breast and 50g of cheese. Blend for 5
minutes until a thick consistency is formed.
2. Spray a baking tray with cooking oil and transfer mixture onto baking
tray. Using your hands, mould the mixture into a circular base around 1
inch thick (Note - You may make the crust a little thicker by folding over
the edges slightly).
3. Put baking tray in the oven (350 degrees fahrenheit / gas mark 4) for
12-14 minutes until the chicken is fully cooked and the crust starts to
brown.
4. Remove tray from the oven and place pasta sauce in the centre. Using
the back of a spoon, spread the sauce evenly across the base leaving 2
inches empty from the edge of the base.
5. Slice up your vegetables and add to the top along with the seasonings
and rest of the cheese.
6. Place baking tray back in the oven for 2 minutes until cheese begins to
melt.
7. Remove from the oven and drizzle low calorie syrup on top. Enjoy!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
63
64
ANABOLIC HOT POCKET
INGREDIENTS (MAKES 1 SERVING):
1 Plain Folded Flatbread (100-110 calories)
10g Egg Whites
50g Thin Turkey Slices
15g Reduced Fat Cheese
10g Low Calories Pasta Sauce
10g Reduced Sugar Ketchup
Up to 15 calories seasoning of choice
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
253
6
21
2
29
DIRECTIONS:
1. In a bowl, mix cheese with seasonings and sauces.
2. Make a slit in one edge of the flat bread and fill with turkey slices and
mixture of cheese and sauces.
3. Using egg whites, lightly coat edge and top of flatbread. Seal the edge
closed with a fork by pressing down using a crimping technique.
4. Place in an oven at 350 degrees Fahrenheit / gas mark 4 for 12-14
minutes until edges and top begin to brown.
5. Remove from the oven and serve onto a plate. Allow to cool for 2-3
minutes. Enjoy!
You won't regret trying this out! This is a tasty and
creative way to enjoy a low calorie and great tasting
meal! Once you see the melted cheese coming out of
the inside when you cut it up, you'll fall in love with this
recipe straight away!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
65
66
ANABOLIC BEEF SANDWICH
INGREDIENTS (MAKES 1 SERVING):
2 Slices Weight Watchers Protein Bread /
Warburtons Protein Bread
80g Lean Ground Beef
Up to 50 Calories Vegetables of Choice
(refer to table)
15 Reduced Fat Cheese
Up to 15 Calories Seasonings of Choice
(refer to table)
25g Reduced Sugar Ketchup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
328
9
31
4
36
DIRECTIONS:
1. Using the lean ground beef, form a circular patty and add the
seasonings.
2. Heat a pan on medium-heat and spray evenly with cooking oil. Place
meat on pan and cook until it is fully done.
3. Stack bread with vegetables, patty and reduced sugar ketchup. Enjoy!
This high-protein sandwich is not only easy to make but
is a great way to get in your protein for the day. Try
using the protein bread in your other recipes as well to
up your daily intake!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
67
68
PRAWN-FRIED ZUCCHINOODLES
INGREDIENTS (MAKES 1 SERVING):
300g Zucchini / Courgettes
160g Prawn
25g Reduced Fat Cheese
50g Reduced Sugar Ketchup
Up to 15 calories seasonings of choice
(refer to table)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
275
10
14
4
40
DIRECTIONS:
1. If using a vegetable peeler, strip zucchini into slices of medium
thickness onto a chopping board and then cut them into thinner
noodle-sized slices (if using a spiralizer, simply turn them into strips
with the spiralizer).
2. Bring pan to medium-heat and spray with cooking oil, add praw and
cook for 6-8 minutes until almost done.
3. Add zucchini, cheese and seasonings to the pan. Cook for another 5
minutes until prawn is cooked all the way through.
4. Serve onto plate and add sauce on top. Enjoy!
I bet you didn't know about this genius low-calorie
alternative to noodles! Zucchinis are a versatile food to
use when looking for a healthy choice - this is a brilliant
way to cut down on the processed foods in your diet
and enjoy a great tasting meal!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
69
70
MEXICAN TACO CRUNCH SALAD
INGREDIENTS (MAKES 1 SERVING):
100g Chicken Breast
200g Lettuce, 30g Red Kidney Beans, 10g
Avocado, 40g Bell Pepper
1 Sweet Potato Wrap (or any wrap under
100 calories)
10g Reduced Fat Cheese
30g Reduced Sugar BBQ Sauce
10g Frank's Red Hot Sauce
Up to 15 calories seasonings of choice.
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
299
7
26
11
41
DIRECTIONS:
1. Bring pan to medium heat and spray pan with cooking oil. Cook chicken
with seasonings all the way through and set aside.
2. Spray both sides of wrap with cooking oil and slice wrap into thin 2x1
inch rectangular slices. Place on baking tray (sprayed with oil) and put
in oven at 350 degress Fahrenheit / gas mark 4 for 6-8 minutes until
they begin to brown and become crispy.
3. In a large bowl, add sliced up vegetables with sauces. Place chicken and
crispy wrap pieces on top. Enjoy!
You'll feel like you've gone out to eat when you try this
exotic tasting salad variation! With the wide-ranging
changes in texture in this dish, you really can't get
bored of having this over and over again - It's under
300 calories with over 40g of protein so there's no
excuse for not making this a staple in your diet.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
71
72
LOW CARB CURRY CHICKEN'N'RICE
INGREDIENTS (MAKES 1 SERVING):
100g Chicken Breast (Diced into Cubes)
300g Cauliflower
35g Fat-Free Greek Yoghurt
50g Red Onion
20g Reduced Korma Sauce (or any curry sauce up to 30 calories)
Seasonings (15g): Mild Curry Powder, Turmeric,
Onion Powder, Garlic Powder, Chilli Flakes,
Smoked Paprika (or use curry spice mix)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
270
4
26
7
41
DIRECTIONS:
1. Spray pan with cooking oil and bring to medium heat. Add chicken and
seasonings and cook for 12-14 minutes until almost fully cooked.
2. Meanwhile, in a blender, add cauliflower and blend at low speed until it
becomes of a size similair to grains of rice (Note - You may need to
continuously pulse blender to ensure the cauliflower doesn't become
too fine).
3. Transfer cauliflower rice onto a plate and microwave for 2-3 minutes.
4. Mix greek yoghurt and sauces with chicken on the pan and add onion
(chopped up). Continue cooking for another 2 minutes until chicken is
fully cooked.
5. Serve chicken onto plate with rice and enjoy!
Before you consider going out for another Indian
takeaway, try this out first! You won't be able to taste
the difference with this providing the perfect amount
of nutrition without the guilt.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
73
74
ANABOLIC CHICKEN/TURKEY/BEEF SUB
INGREDIENTS (MAKES 1 SERVING):
1 White Finger Roll (or any sub shaped bread up to
150 calories)
95g Chicken Breast / 85g Thin Turkey / 65g Lean Beef
Up to 50 calories Veg of Choice (lettuce, cucumber,
onion, tomato, bell pepper are ideal choices).
30g Reduced Fat Cheese
Up to 15 Calories Seasonings of Choice (refer to table)
35g Reduced Sugar Ketcup / BBQ Sauce
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
408 / 383 / 400
8 / 9 / 12
43 / 43 / 43
6/6/6
48 / 38 / 34
DIRECTIONS:
1. Spray a pan with cooking spray and cook chicken/turkey/beef along
with seasonings all the way through and set aside.
2. Make a slit down the centre of the hot dog roll so that you may open it
up without it seperating into 2 pieces. Spray the inside of the roll with
cooking oil and place on a sprayed baking tray.
3. Add chicken/turkey/beef to the roll and layer cheese on top. Place
baking tray in the oven and broil for 2-3 minutes at 450 degrees
Fahrenheit until cheese melts and edges of the roll begin to brown.
(Note - Broil in the oven by ensuring heat is only coming from the top of
the oven).
4. Remove from the oven and layer vegetables on top with sauce. Close
bread and eatstraight away or wrap in foil to eat later. Enjoy!
Make your own Subway at home with this easy
alternative! It's really simple and will save you spending
the extra money on a takeaway.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
75
76
!80g PROTEIN! BODYBUILDING WRAP
INGREDIENTS (MAKES 1 SERVING):
1 Warburtons / Weight Watchers Protein
Wrap
140g Chicken Breast
210ml Egg Whites
50g Reduced Sugar Ketchup
Up to 15 Calories Seasonings of Choice
100g Total of Lettuce, Bell Pepper, Onion,
Mushrooms
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
491
6
35
7
80
DIRECTIONS:
1. Spray a pan with cooking oil and bring to medium heat. Add chicken
breast and seasonings and cook for 12 minutes. Add in egg whites and
cook until chicken as well as egg whites are fully cooked.
2. Place wrap on a plate and layer vegetables on top. Place chicken and
egg scramble on top of the vegetables and add sauce. Close the wrap
and eat straight away or place on square sheet of foil to seal and
refridgerate for later.
For those of you who really need to get in a large
amount of protein every day or choose to eat fewer
meals, this recipe is perfect for you! The ultimate
combination of ingredients for the most anabolic wrap
you can make!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
77
78
ANABOLIC CRISPY FRIED CHICKEN BURGER
INGREDIENTS (MAKES 2 SERVING):
100g Chicken Breast (1 piece)
25g Liquid Egg Whites
10g All-Purpose Plain Flour
1 Warburton Sliced Sandwich Roll (or any bun up to
150 cals.)
50g Lettuce / Bell Pepper / Onions
15g Reduced Fat Cheese
1tsp. Baking Powder
Seasonings (5g) : Salt, Pepper, Smoked Paprika,
Garlic Powder
30g Reduced Sugar BBQ Sauce / Mustard
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
350
6
12
5
40
DIRECTIONS:
1. In a small bowl, add flour, seasonings and baking powder. In a separate
bowl add egg whites.
2. Take your chicken breast and fully coat in egg whites. Transfer to bowl
of dry ingredients and roll around chicken until it is fully covered. Next,
spray both sides of the chicken generously using cooking oil.
3. Spray a baking tray and place chicken on baking tray (Ideally, place in
air fryer for 8-10 minutes until crispy). Place baking tray in the oven at
350 degrees Fahrenheit / Gas Mark 4 for 8 minutes. Then remove from
the oven and flip over chicken breast and place in oven for another 5-6
minutes until both sides are crispy in texture.
4. Slice bread in half and place lettuce along with other vegetables and
cheese on top of one half. Then add sauce and chicken breast on top.
Close burger with other half of bread and enjoy!
I love this recipe myself! This feels like I've gone out to
cheat on my diet every time I try it! The home-made
crunch to the chicken breast stops me craving ever
going out to a fast food restaraunt again. Definitely try
this out if you want a great tasting treat.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
79
SNACKS /
DESSERTS
80
81
ANABOLIC REESE'S PB2 CUPS
INGREDIENTS (MAKES 5 SERVING):
100g Whey Protein Powder
100ml Egg Whites
72g PB2/PBFit Peanut Butter Powder (
peanut butter powder)
4 tbsp. Low Calorie Sweetener
100ml Low Calorie Chocolate Syrup
Fry-Light Cooking Spray
You will also need cupcake cases*
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
144
2.8
10
1.2
21.4
DIRECTIONS:
1. In a bowl, mix the whey, egg whites, peanut butter powder and
sweetener together until all ingredients are evenly distributed.
2. Take 5 cupcake cases and spray with cooking spray. Transfer mixture
into cupcake cases and add a layer of low calorie chocolate syrup on
top.
3. Place cupcake cases in an air-tight container and put in freezer for
approximately 1-2 hours.
4. Remove from refreezer and allow to melt slightly for 2-3 minutes until
ready to eat. Enjoy!
We're putting an anabolic twist on another favourite
here with out high protein, low fat PB2 cups. With less
than a third of the fats of regular Reese's Peanut Butter
Cups, this is the obvious choice to go for when you're
really trying to shave some extra weight off whilst still
enjoying a little treat!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
82
83
PROTEIN RICE KRISPY TREATS
INGREDIENTS (MAKES 4 SERVINGS):
100g Vanilla Whey Protein Powder
100g Fat-Free Greek Yoghurt
15g Marhmsallow Fluff
3 tbsp. Sweetener Powder
100g Rice Krispies Cereal (or any plain
rice based cereal)
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
223
2
29
1
22
DIRECTIONS:
1. In a bowl, add the protein powder, greek yoghurt, marhsmallow fluff
and sweetener. Stir until all ingredients are evenly distributed.
2. Add 75g of Rice Krispies Cereal into the bowl and stir until the cereal is
fully coated in the mixture.
3. Spray a baking tray or container with cooking oil and evenly spread the
mixture across the baking tray ensuring it forms a base approximately
2 inches thick.
4. Allow mixture to refridgerate for 3-4 hours until it begins to harden (or
freeze for around 45 minutes).
5. Remove from refridgerator and place mixture onto an even surface.
Slice mixture into 4 pieces and in a bowl containing the remaining 25g
of rice krispies, coat each slice of the mixture evenly by lightly rolling it
around until the cereal sticks to the pieces.
6. Enjoy straight away or wrap in parchment paper and refridgerate to eat
later.
This great tasting snack is a guilt-free way of enjoying
cereal bars without the unnecessary calories! It tastes
exactly as it should with the extra protein needed to
push you along the way towards your fitness goals.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
84
85
ANABOLIC COCO POP MCFLURRY
INGREDIENTS (MAKES 2 SERVINGS):
50g Whey Protein
50g Coco Pops Cereal
70g Fat-Free Yogurt
50g Unsweetened Almond Milk
4 Tbsp. Sweetener
4 tsp. Xanthan Gum
50g of Ice Cubes
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
219
6
54
2
42
DIRECTIONS:
1. In a blender, add 35g of the coco pops, and all the remaining
ingredients. Blend until the mixture thickens and visibly starts to
increase in size. (Note - You may need to stop blending a few times to
scrape the edges and ensure the ingredients are evenly distributed Stop blending when a thick ice-cream like texture forms).
2. Either refridgerate mixture to eat later or remove contents of the
blender and serve in a mug.
3. Add the remaining coco pops as toppings and enjoy!
Ever wanted to enjoy a mcflurry but didn't want the
extra calories? Look no further, with my very own twist
of the popular dessert using one of our favourite
choices of cereal! 42g of protein per serving makes this
the ultimate choice for anyone looking to make some
gains and hit their protein goals!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
86
87
PROTEIN MALTESER CHEESECAKE BITES
INGREDIENTS (MAKES 12 SERVINGS):
200g Reduced Fat Soft Cheese
50g Whey Protein
150g Fat-Free Yogurt
10g Vanilla Extract
5g Cocoa Powder
5 tbsp. Low Calorie Sweetener
37g Maltesers (1 small packet)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
67
3
4.25
1
5.5
DIRECTIONS:
1. In a large bowl, add the soft cheese, whey protein, yogurt, vanilla
extract, cocoa powder and sweetener.
2. Stir the mixture until all the ingredients are uniformly distributed and a
creamy texture forms.
3. Place a layer of cling-film over the top of the bowl and allow to
refridgerate for 3-4 hours or overnight. Also, place maltesers bag in
refridgerator. (Note - To speed up the process, place in freezer for 3045 minutes until the mixture hardens enough to mould into balls).
4. Take your maltesers and place in a zip-lock bag (or any bag that can be
tied up tightly).
5. Lightly crush the maltesers until they become of a close to powdered
consistency. (Note - Don't crush too vigorously to ensure chcoolate
does not stick to the edge of the bag - refridgerating for a longer period
of time helps).
6. Take cheese mixture out of refridgerator and form 12 balls of roughly 2
inches in size with your hands. Also, take the malteser batter and place
in a bowl.
7. Evenly coat the balls in crushed malteser batter and sprinkle any
leftover malteser batter on top.
8. Place balls in freezer for 15-20 minutes and they're ready to eat! (They
can be eaten straight away or refridgerated for later after freezing).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
88
89
ANABOLIC PEANUT BUTTER BITES
INGREDIENTS (MAKES 5 SERVINGS):
36g (6 tbsp.) PB2 / PBFit Peanut Butter
Powder (Any reduced fat powdered peanut
butter)
40g Fat-Free Yogurt
15g Water
15g Whey Protein
8g Coconut Flour
3 tbsp. Low Calorie Sweetener
20g Zero Calorie Syrup
0.5 tsp. Baking Powder
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
50
1
5.5
1.25
5.25
DIRECTIONS:
1. In a bowl, mix all the ingredients until evenly distributed and a uniform
consistency is acheived.
2. Place a layer of foil on a baking tray and spray evenly with fry-light
cooking oil.
3. Using a spoon, scoop out 5 portions of the mixture and set apart with
enough distance between them.
4. Place baking tray in an oven for 6-7 mins. at 350 degrees Fahrenheit /
Gas Mark 4.
5. Serve onto a plate and enjoy!
These bite-sized treats are your best bet if you're
craving peanuts but don't want to get carried away
with snacking! Try and stay away from foods like trail
mixes and bags of cashews / almonds where it's easy
for you to lose track of what you've eaten - especially
when those foods are very calorically dense!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
90
91
MINI CHOCOLATE PROTEIN BROWNIES
INGREDIENTS (MAKES 5 SERVINGS):
125g Baking Buddy Pumpkin Puree
30g Whey Protein
20g VitaFiber Sweetener
12g Cocoa Powder
25g Zero Calorie Chocolate Syrup
Fry-light cooking spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
54
1
4
3.8
5.2
DIRECTIONS:
1. Mix all the ingredients in a bowl until evenly distributed.
2. Spray baking tray with cooking oil and scoop 2 inch balls of the batter
onto the baking tray to make 5 balls.
3. Place tray in oven for 16-18 minutes on 350 degrees Fahrenheit / gas
mark 4.
4. Serve onto plate and add extra chocolate syrup on top to add
sweetness.
Who knew pumpkin puree was such a good baking
ingredient? I promise you won't taste the pumpkin
when you use it but it does act as a very good binding
agent and adds texture! These brownies are great
tasting and will leave you feeling full, especially with
the added fibre from the vitafiber sweetener!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
92
93
ANABOLIC MOLTEN CHOCO CAKE
INGREDIENTS (MAKES 4 SERVINGS):
4 Scoops Chocolate Whey Protein
200g Egg Whites
30g Cocoa Powder
4 tbsp. Sweetener
2 tsp. Xanthan Gum
120ml Water
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
98
1
21
2
2
DIRECTIONS:
1. In a microwaveable bowl, add the egg whites and water. Stir together
for 1 minute until they are evenly mixed.
2. Add the cocoa powder, whey protein, xanthan gum and sweetener to
the mixture. Continue to stir the mixture together until the consistency
is of an even texture.
3. Put the bowl in the microwave and heat on high for 45 seconds and
watch to make sure the mixture only thickens on the edge whilst the
centre maintains a sligtly syrup-like consistency.
4. Continue microwaving if needed and serve when ready (Note - Make
sure the edges become of a cake like texture whilst the centre remains
gooey by checking after 30 seconds in case it overcooks).
I have this almost every day! This is the anabolic lava
cake variation you have yo try out - Just make sure you
don't overcook it and keep an eye on it whilst it's in the
microwave if you want the change in texture between
the warm gooey centre and the cake-like outside.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
94
95
STRAWBERRY PROTEIN ICE CREAM
INGREDIENTS (MAKES 1 SERVING):
30g Whey Protein
200g Frozen Strawberries
4 tsp. Xanthan Gum
3 tbsp. Sweetener
Ice Cubes (optional).
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
186
3
16
4
23
DIRECTIONS:
1. Add all the ingredients into a blender and begin blending until the
mixture begins to thicken up.
2. Once it starts to double in size, you may find that you need to stop the
blender to scrape the edges and stir the ingredients in the blender until
the consistency is even and properly distributed.
3. Continue blending until the mixture expands to its maximum capacity
(usually around triple or quadruple the size of original contents).
4. Serve and enjoy!
Have you ever stopped yourself from eating ice-cream
because of the ridiculous amount of calories in it?
Here's the alternative that you're looking for! with only
186 calories per serving, this low fat dessert can be
enjoyed any time and it will leave you feeling guilt-free
whilst helping you reach your protein goal.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
96
97
CHOCO PROTEIN PUDDING
INGREDIENTS (MAKES 4 SERVINGS):
140g Fat-Free Cottage Cheese
500ml Unsweetened Almond
Milk
30g Chocolate Whey Protein
10g Cocoa Powder
2 tbsp. Xanthan Gum
5 tbsp. Sweetener
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
72
2
3
1.5
9.5
DIRECTIONS:
1. In a blender, simply mix all the ingredients on medium speed for 4
minutes until a smooth consistency forms. (Note - You can use casein
instead of whey for a fluffier texture and the more that is used, the
thicker the pudding will be).
2. Allow mixture to sit in the refriderator in an airtight container for a few
hours or until ready to eat (or you can eat it straight away!).
This is the fluffy treat that uses the secret ingredient (cottage
cheese) that many don't often use in their diet but really should! I
definitely prefer this after it's sat in the fridge for a while as a late
night treat but you can eat it whenever you like! - If you want it
cold straight away, then try chucking in some ice-cubes and use a
little less almond milk. You can also use less almond milk if you
want to get a thicker consistency.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
98
99
CARBAPPLE PIE
INGREDIENTS (MAKES 4 SERVINGS):
400g Apples
50g Oats
4 tsp. Xanthan Gum
6 tbsp. Sweetener
2 tsp. Cinammon
1 litre Water
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
98
1
21
2
2
DIRECTIONS:
1. Cut the Apples into small-medium sized cubes and add apples, oats,
cinnamon, sweetener into a microwaveable bowl.
2. Add the water and guar gum into a blender and blend for 30 seconds 1 minute (or slowly add water to xanthan gum and mix by hand until
evenly distributed).
3. Add the mixed water and guar gum to the rest of the ingredients in the
microwaveable container and stir all the ingredients together.
4. Heat the mixture in the microwave for approximately 3 minutes and
remove.
5. Stir the mixture again and add a small amount of water, heat the
mixture again in the microwave until the apples become soft in texture.
Don't be so scared of carbs! Keep in mind, it's your
total caloric intake and overall energy balance that
decides whether you lose weight so don't be afraid to
get in a healthy serving of fruit while enjoying a great
tasting dessert!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
100
101
QUICK ANABOLIC PROTEIN CAKE
INGREDIENTS (MAKES 2 SERVINGS):
30g Whey Protein
150ml Unsweetened
Almond Milk
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
140
4
4
1
22
DIRECTIONS:
1. Transfer whey protein into a microwaveable bowl.
2. Slowly add unsweetened almond milk and stir until clumps begin to
form.
3. Keep adding almond milk slowly whilst stirring until the clumps turn
into a runny paste with a consistency similar to ketchup.
4. Microwave the mixture for approximately 45 seconds or until the
mixture begins to thicken and rise slightly with the centre maintaining
a runny consistency.
5. Serve and enjoy!
In a hurry and need a quick hit of protein? This is the one for you!
Whether you need to top off your protein intake for the day or
just want a quick little dessert, this will surely help you stay
anabolic. I personally like having this post-workout as it digests
quickly and I prefer eating my protein powder rather than
drinking it, try making this before your next session in some
tupperware and take it with you to the gym!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
102
103
HARTLEY'S FROZEN DELIGHT
INGREDIENTS (MAKES 1 SERVING):
3 Pots / 525g Hartley's Strawberry 10 cal
Jelly (or you can make it yourself with 1
sachet of the jelly)
30g Whey Protein
175g Frozen Strawberries
50g Fat Free Yoghurt
3 tsp. Xanthan Gum
4 tbsp. Sweetener
Handful of Ice Cubes
Low calorie caramel syrup (optional)
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
204
3
18
4
25
DIRECTIONS:
1. Empty pots of jelly onto a chopping board and gently slice into small
cubes (Note - Handle jelly carefully and ensure not to break them)
2. Put cubes into a container and place in freezer for 3-4 hours.
3. Meanwhile, add remaining ingredients into a blender and begin
blending until the mixture begins to thicken up.
4. Once it starts to double in size, you may find that you need to stop the
blender to scrape the edges and stir the ingredients in the blender until
the consistency is even and properly distributed.
5. Continue blending until the mixture expands to its maximum capacity
(usually around triple or quadruple the size of original contents).
6. Place ice cream mixture in a container and refridgerate until jelly cubes
are fully frozen.
7. Once ready to eat and jelly cubes are frozen, serve refridgerated
mixture into a bowl with frozen jelly cubes. Drizzle low calorie syrup on
top and enjoy!
One of my favourite creative masterpieces when it
comes to dieting desserts! Frozen jelly cubes are the
perfect topping for anabolic strawberry ice-cream.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
104
105
ANABOLIC CHOCO-PEANUT BRITTLE
INGREDIENTS (MAKES 3 SERVINGS):
70g Brownie Mix
30g Chocolate Whey Protein
24g PB2/PBFit Peanut Butter Powder (or
any powdered peanut butter)
50g Liquid Egg Whites
70g Fat-Free Yoghurt
5g Cocoa Powder
4 tbsp. Sweetener
100ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
231
4.7
27
2
21.3
DIRECTIONS:
1. In a bowl, add brownie mix, 75ml of syrup, whey protein, egg whites,
yoghurt, sweetener and cocoa powder. Stir with a spoon until all
inredients are evenly distributed and a smooth consistency forms.
2. Place a sheet of foil on a baking tray and spray with cooking oil.
3. Pour mixture onto foil and spread evenly into a thin layer
approximately 1cm thick using the back of a spoon.
4. Place baking tray in oven at 350 degrees Fahrenheit / Gas Mark 4 for
12 mins.
5. Remove from oven and drizzle a layer of the remaining low calorie
syrup onto the mixture and press broken up peanuts into the mixture.
6. Place back in oven for 5-7 minutes until hard texture forms.
7. Remove from the oven and slice mixture into pieces of different shapes
(Note - calories for 1 serving is a third of the whole mixture)
8. Allow separate pieces to cool and refridgerate/freeze if needed to
harden the texture. Enjoy!
If you like having a little extra crunch in your snacks
then this anabolic recipe is perfect for you! Great
taste and texture with the chocolate peanut butter
flavoured slices of goodness.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
106
107
S'MORES PROTEIN ICE-CREAM
INGREDIENTS (MAKES 1 SERVING):
30g Vanilla Whey Protein Powder
10g Marshmallows
15g Marhmsallow Fluff
50g Fat-Free Yoghurt
60ml Unsweetened Almond Milk
Handful of Ice Cubes
3 tbsp. Sweetener Powder
3 tsp. Xanthan Gum
Low Calorie Syrup
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
228
3
26
1
24
DIRECTIONS:
1. In a blender, add the whey, yoghurt, marshmallow fluff, almond milk,
sweetener and xanthan gum.
2. Once it starts to double in size, you may find that you need to stop the
blender to scrape the edges and stir the ingredients in the blender until
the consistency is even and properly distributed.
3. Continue blending until the mixture expands to its maximum capacity.
4. Slice up marshmallows into small cubes.
5. Serve ice cream mixture into a bowl and add marshmallows on top with
low calorie syrup. Enjoy!
This instagram-worthy choice of dessert is the perfect
recipe for success when it comes to hitting your protein
goals whilst making a great tasting treat to brag about!
The marshmallow fluff and toppings will make you feel
like you're enjoying a warm night around a campfire
without the guilt of coming off of your diet!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
108
109
LIGHT CHEESTRING BITES
INGREDIENTS (MAKES 4 SERVINGS):
40g Cheestrings (2 sticks)
1 Weight Watchers Tortilla Wrap (or any
wrap under 120 calories)
Up to 5 Calories Seasonings of Choice (refer
to table)
25g Reduced Sugar Ketchup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
65
2.5
6.25
1.25
3.25
DIRECTIONS:
1. Cut up each cheestring into halves (to make 4 pieces) and cut the wrap
into 4 pieces.
2. Spray each wrap quarter with cooking oil and using a finger dipped in
water, wet the edges of the wrap.
3. Place cheestring piece in centre of wrap and fold in the edges of the
wrap. Flip the wrap over to hold contents in place.
4. Using a fork, press down on the edges of the wrap (which should be
slightly damp) to seal wrap completely.
5. Spray a baking tray with cooking oil and place each the pieces with
enough space in between them. Place in the oven for 8-10 minutes at
350 degrees Fahrenheit / gas mark 4.
6. Remove from the oven and serve onto a plate with reduced sugar
ketchup as dipping sauce. Enjoy!
This is a creative way to enjoy your childhood favourite
snack! It gives you some extra texture which you'll
enjoy without a doubt!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
110
111
ANABOLIC SPICY PROTEIN NACHOS
INGREDIENTS (MAKES 4 SERVINGS):
4 Warburtons / Weight Watchers Protein
Wrap
Seasonings: Smoked Paprika, Chilli Powder,
Salt. Pepper, Garlic Powder
20g Reduced Sugar Salsa / 10g Guacamole
Dip
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
138
5
14
2
9
DIRECTIONS:
1. Spray baking tray with cooking oil and pre-heat oven to 350 degrees
Fahrenheit / Gas Mark 4.
2. Spray both sides of each wrap generously with cooking oil and stack all
the wraps on top of each other on a chopping board.
3. Slice the wraps into quarters, then rotate and cut into quarters again to
make 8 slices.
4. Mix all seasonings in a small bowl.
5. Place individual slices on baking tray and sprinkle seasoning mix evenly
on top of all the slices of the wrap.
6. Place tray in the oven for 8-10 minutes until evenly brown and crispy
(Note - You may choose to use an air fryer instead).
7. Remove from oven and allow to cool for 3-5 minutes. (Optional Extra You may use 10g of reduced fat cheese on top to add an extra 25
calories - allow it to melt on top of the nachos in the last 2 minutes of it
being in the oven).
8. Serve with salsa / dip. Enjoy!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
112
113
ANABOLIC BBQ POPCORN CHICKEN
INGREDIENTS (MAKES 4 SERVINGS):
500g Chicken Breast (Diced into
Cubes)
2 tbsp. honey
100g Corn Flakes
Fry-Light Cooking Spray
Reduced Sugar BBQ Sauce
Low Calorie Syrup
Seasonings: BBQ salt, Smoked
Paprika, Garlic Powder, Salt, Black
Pepper, Oregano.
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
265
1.5
30
1
40.5
DIRECTIONS:
1. In a small bowl, pour in the cornflakes and using the back of a spoon,
lightly break up the larger pieces until all the cornflakes are of an even
size (Note - You do not want them to be completely powdered, only
broken up into smaller pieces).
2. In a seaparate large bowl, place the chicken and add the honey. Use
your hands to coat the chicken in the seasonings using the honey as a
binding agent.
3. Add the crushed up corn flakes and use your hands to fully cover the
chicken evenly with the corn flakes.
4. Spray a baking tray with cooking oil and place pieces of chicken with
even spaces between them to allow the to cook properly. (Note Ideally an airfryer should be used and chicken is to be air fried for 20
mins on high heat however if not available, use following instructions).
5. Place baking tray in pre-heated oven (350 degees Fahrenheit / Gas
Mark 4) for 20 minutes (Note - After 10 minutes, remove from oven
and flip chicken pieces over, also check after 15 minutes to ensure the
chicken is cooking properly at appropriate speed to ensure it is not
overcooked).
6. Remove from baking tray and serve onto a plate. Drizzle low calorie
syrup and bbq sauce on top with a little extra salt if needed. Enjoy!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
114
PROTEIN BARS
115
116
!40g PROTEIN! BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVINGS):
250g Whey Protein Powder
200ml Egg Whites
25g Vitafiber Powder
3 tbsp. Low Calorie Sweetener
3 tsp. Vanilla Extract
100ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
186
4
8
3.2
40.4
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed and a thick consistency forms. (Note - You may
want to use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
117
118
COOKIE DOUGH PROTEIN BARS - NO BAKE
INGREDIENTS (MAKES 6 SERVINGS):
200g Whey Protein Powder
60g Oat Flour
30g Vitafiber Powder
50g Cacao Nibs
3 tbsp. Low Calorie Sweetener
3 tsp. Vanilla Extract
100ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
208
5.1
12
4.6
26
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed and a thick consistency forms. (Note - You may
want to use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 6 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
119
120
EASY KETO PROTEIN BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVINGS):
250g Whey Protein Powder
20g Cacao Nibs
15g Cocoa Powder
1 tsp. Xanthan Gum
3 tbsp. Low Calorie Sweetener
100ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
237
7
7
3.2
37.2
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed and a thick consistency forms. (Note - You may
want to use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
121
122
CHOCOLATE PEANUT BUTTER PROTEIN
BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVINGS):
175g Whey Protein Powder
15g Cocoa Powder
72g (6 tbsp.) PB2 Peanut Butter
Powder (or any reduced fat powdered
peanut butter)
1 tsp. Xanthan Gum
5 tbsp. Low Calorie Sweetener
100ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
205
4.6
11.8
2
38.25
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed and a thick consistency forms. (Note - You may
want to use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
123
124
BIRTHDAY CAKE PROTEIN BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVINGS):
200g Whey Protein Powder
30g VitaFiber
15g Cocoa Powder
50g 100s&1000s Sprinkles (or any
rainbow sprinkles)
1 tsp. Xanthan Gum
3 tbsp. Low Calorie Sweetener
100ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
222
3.8
16.2
4
29.4
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed and a thick consistency forms. (Note - You may
want to use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
125
126
150 CAL. PROTEIN BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVINGS):
175g Whey Protein Powder
90ml Egg Whites
3 tsp. Xanthan Gum
6 tbsp. Low Calorie Sweetener
150ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
149.5
2.8
4.4
4
27.2
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed and a thick consistency forms. (Note - You may
want to use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
127
128
FULL'O'FIBRE PROTEIN BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVINGS):
200g Whey Protein Powder
50g Vitafiber
45g All-Bran Cereal
15g Cocoa Powder
3 tsp. Xanthan Gum
3 tbsp. Low Calorie Sweetener
150ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
238
4
16.6
13.4
30.8
DIRECTIONS:
1. Add all the ingredients into a large bowl and mix together using a spoon
until evenly distributed (you may need to crush up the cereal into
smaller pieces) and a thick consistency forms. (Note - You may want to
use a blender or food processor to mix ingredients).
2. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
3. Place tray in the freezer for 1-1.5 hours.
4. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
5. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
6. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
129
130
OREO PROTEIN BARS - NO BAKE
INGREDIENTS (MAKES 5 SERVING):
200g Whey Protein Powder
100ml Egg Whites
3 tsp. Xanthan Gum
4 Oreo Originals
6 tbsp. Low Calorie Sweetener
150ml Low Calorie Syrup
Fry-Light Cooking Spray
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
212
5
11
0.2
31.6
DIRECTIONS:
1. Remove the biscuit layer from all the oreos and scrape the cream into a
large bowl.
2. Add all the remaining ingredients into the large bowl and mix together
using a spoon until evenly distributed and a thick consistency forms.
(Note - You may want to use a blender or food processor to mix
ingredients).
3. Place some parchment paper onto a tray and spray baking tray using
cooking oil. Transfer mixture onto tray and ensure mixture is flattened
evenly by using the back of a spoon or spatula.
4. Crush up the biscuit part of the oreos and evenly distribute across
mixture. Lightly press down the oreo biscuit pieces into the mixture
using the back of a spoon.
5. Place tray in the freezer for 1-1.5 hours.
6. Remove from freezer and let the mixture melt slightly for around 5-6
minutes until you can cut through with a kinfe (make sure it doesn't
melt too much and you are still able to handle the mixture without it
sticking to your hands excessively).
7. Slice mixture into 5 even bars and wrap each individual piece in a large
square of parchment paper.
8. Place back in freezer until ready to eat! (Note, allow 2 minutes for the
bar to melt slightly when removing from freezer and eating).
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
131
SHAKES
132
133
ANABOLIC STRAWBERRY SHAKE
INGREDIENTS (MAKES 1 SERVING):
30g Whey Protein (Use Casein for a thicker
consistency or if being consumed at night
time as it is slower digesting).
100g Frozen Strawberries
100ml Almond Milk
1 tbsp. Sweetener
1 tsp. Xanthan Gum
Ice Cubes
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
166
4
10
2
23
DIRECTIONS:
1. Add all the ingredients into a blender and begin blending until the
mixture begins to thicken up and a uniform consistency forms.
2. You may find that you need to stop the blender to scrape the edges and
stir the ingredients in the blender until the consistency is even and
ingredients are properly distributed.
3. Continue blending (if needed) and add more ice / water if needed to
form ideal consistency.
4. Serve into a shaker cup or mug and enjoy!
Who doesn't love strawberries?! This is an easy shake
to make that will go a long way to helping you hit your
protein goals for the day!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
134
135
ANABOLIC CHOCO-PEANUT-BUTTER SHAKE
INGREDIENTS (MAKES 1 SERVING):
30g Chocolate Whey Protein (Use Casein for a
thicker consistency or if being consumed at
night time as it is slower digesting).
12g (2 tbsp.) PB2/PBFit (any powdered peanut
butter)
5g Cocoa Powder
100ml Almond Milk
2 tbsp. Sweetener
1 tsp. Xanthan Gum
Ice Cubes
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
196
6
10
2
27
DIRECTIONS:
1. Add all the ingredients into a blender and begin blending until the
mixture begins to thicken up and a uniform consistency forms.
2. You may find that you need to stop the blender to scrape the edges and
stir the ingredients in the blender until the consistency is even and
ingredients are properly distributed.
3. Continue blending (if needed) and add more ice / water if needed to
form ideal consistency.
4. Serve into a shaker cup or mug and enjoy!
Easily a better tasting shake then most store-bought,
high calorie ones out there! Opt for this recipe the next
time you think about going to the starbucks drivethrough and if you want a little extra energy, throw in a
tablespoon of coffee into the mix!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
136
137
ANABOLIC VANILLA-CHOCO SHAKE
INGREDIENTS (MAKES 1 SERVING):
30g Vanilla Whey Protein (Use Casein for a
thicker consistency or if being consumed at
night time as it is slower digesting).
5g Cocoa Powder
100ml Almond Milk
50ml Low Calorie Vanilla Syrup / 3 drops
Vanilla Flavdrops
2 tbsp. Sweetener
1 tsp. Xanthan Gum
Ice Cubes
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
151
5
4
1
23
DIRECTIONS:
1. Add all the ingredients into a blender and begin blending until the
mixture begins to thicken up and a uniform consistency forms.
2. You may find that you need to stop the blender to scrape the edges and
stir the ingredients in the blender until the consistency is even and
ingredients are properly distributed.
3. Continue blending (if needed) and add more ice / water if needed to
form ideal consistency.
4. Serve into a shaker cup or mug and enjoy!
If you fancy a vanilla flavoured shake then this one's for
you! Easy to make and definitely will help you smash
your daily protein goals for the day!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
138
139
ANABOLIC BLUEBERRY SHAKE
INGREDIENTS (MAKES 1 SERVING):
30g Whey Protein (Use Casein for a thicker
consistency or if being consumed at night
time as it is slower digesting).
50g Frozen Blueberries
100ml Unsweetened Almond Milk
1 tbsp. Sweetener
1 tsp. Xanthan Gum
Ice Cubes
NUTRITION PER SERVING:
CALORIES:
FAT (G):
CARBOHYDRATES (G):
FIBRE (G):
PROTEIN (G):
162
3
11
1
22
DIRECTIONS:
1. Add all the ingredients into a blender and begin blending until the
mixture begins to thicken up and a uniform consistency forms.
2. You may find that you need to stop the blender to scrape the edges and
stir the ingredients in the blender until the consistency is even and
ingredients are properly distributed.
3. Continue blending (if needed) and add more ice / water if needed to
form ideal consistency.
4. Serve into a shaker cup or mug and enjoy!
Blueberries are one of the most powerful foods out
there with great antixodant potential and a high
amount of phyochemicals. This is a great way to get in
your daily anabolic dose of health!
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
140
VEGETABLE REFERENCE TABLE
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
141
VEGETABLE REFERENCE TABLE
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
142
FRUIT REFERENCE TABLE
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
143
WHERE TO BUY INGREDIENTS
INGREDIENT
Whey Protein Powder
Casein Protein Powder
Warburton's Protein Wrap
Walden Farms Caramel
Syrup
Bulk Powders Low Calorie
Syrup
Skinny Food Co.Syrup
Reduced Sugar BBQ Sauce
Reduced Sugar Ketchup
Reduced Sugar Pasta Sauce
Reduced Sugar Sweet and
Sour Sauce
Diet / Konjac Pasta
Protein Wraps
BFree Sweet Potato Wrap
P28 Bread
Joseph's Lavash Bread Flax
Oat Bran & Whole Wheat
Reduced Carb
Carbzone Low Carb Tortilla
Ezekiel Bread / Sprouted
Grain Bread / Multi Seed
Bread
Plain Folded Flatbread
Weight Watchers 55 cal
Malted Danish Bread
Reduced Fat Mature Grated
Cheese
Sweetener - Stevia /
Sucralose / Canderel
WHERE TOWHERE
BUY INGREDIENT
TO PURCHASE
https://amzn.to/3fUMgmJ
https://amzn.to/3luIHou
Tesco, Asda, Morrisons, Sainsbury's
https://amzn.to/33zii2J
https://amzn.to/3lrvn4n
https://amzn.to/36qfAP6
Tesco / https://amzn.to/3mDcSeo
Tesco / Asda / Sainsbury's / https://amzn.to/3qeddGN
Tesco / Waitros / https://amzn.to/36pT5d5
Tesco / Sainsbury's
https://amzn.to/3msjHzs / https://www.bulk.com/uk/diet-pasta.html
/ Holland and Barrett
Tesco (weight watchers) / https://amzn.to/3lrZpoo /
https://www.proteinpickandmix.co.uk/snacks/health-foodsbaking/uncle-jacks-high-protein-tortilla-wraps/
Tesco / Asda / Sainsbury's / https://amzn.to/37mukOa
https://p28foods.com/product/high-protein-bread/
https://amzn.to/3lyYtPr
https://amzn.to/3obAUO5
All Main Superstores
All Main Superstores
All Main Superstores
All Main Superstores
https://amzn.to/2VzxvN3 / All Main Superstores (found in either
tablet/liquid/powdered form.
Copyright © 2020 by Ice Cut Ltd. UK.
www.azri.uk
azri.zakariya
144
WHERE TO BUY INGREDIENTS
INGREDIENT
Cocoa / Cacao Powder (check
for lowest cadmium)
Fry-Light Spray - OLIVE OIL
Cocoa Nibs
Marshmallow Fluff
PB2 / PBFit / Other
Powdered Peanut Butter
Hartley's Jelly
Sharwood's Tikka Masala
Reduced Fat Curry Sauce
Frank's Red Hot Sauce
Egg Whites
Oat Bran
WHERE TOWHERE
BUY TO
INGREDIENT
PURCHASE
https://amzn.to/3luGObo
https://amzn.to/3mEczQV / All Main Superstores
https://amzn.to/3mpR85W
https://amzn.to/3ocQJnE / Main Superstores
https://amzn.to/2Ju5Kme / Main Superstores
Main Superstores
Main Superstores
https://amzn.to/2KVHp9z / Main Superstores
https://amzn.to/3mpzBus / MuscleFood / Bulk Powders (cheapest) /
Main Superstores
https://amzn.to/3loKKKL
Sweetener - Stevia /
Sucralose / Canderel
https://amzn.to/2VzxvN3 / All Main Superstores (found in either
tablet/liquid/powdered form.
Xanthan Gum / Guar Gum
https://amzn.to/2HUNnGu / Dove's Xanthan Gum in most Superstores
VitaFiber
Pumpkin Puree
Copyright © 2020 by Ice Cut Ltd. UK.
https://amzn.to/3lsmWFI
https://amzn.to/3o6V2kk
www.azri.uk
azri.zakariya
145