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COOKBOOK
20 Super Simple
FAT BURNING
DINNER
FAT BURNING
Dinner
Contents
Turkey Thai Skewers 7
Chicken Parmesan Bites 8
Coconut Parmesan Fish Fingers 9
Pork Cutlets with Peppers 10
Chicken with Cheese Vinaigrette 11
Zucchini Noodles and Turkey Bolognese 12
Simple Rosemary Salmon 13
Turkey Stir-Fry 14
Collard Greens Pork Salad 15
Steak with Asian Salad 16
Halibut and Leeks 17
Healthy Stir-Fry 18
Salmon Slaw 19
Shrimps with Rice and Eggs 20
Chicken Apple Sausage 21
Shrimp and Green Beans for Oven 22
Cold Chicken Salad 23
Herbed Lamb Chops 24
Broiled Sole with Herbs 25
Tuna with Bok Choy 26
General Disclaimer
All information, programs and tools presented within the site, eBooks and recipe book (or other) are
intended for educational purposes only. Any health, diet or exercise advice is not intended as
personal advice you should follow, without prior approval from your medical professional or dietician.
No information or recommendations are meant as a medical diagnosis or treatment for illness or
disease. All nutritional plans are example only and should not be followed without approval from a
certified dietician. If you think you have any type of medical condition or other illness you must seek
professional advice, even if you believe it may be due to diet, food or exercise. Rudy Mawer and
Mawer Consulting is not a medical institute and therefore will not give any diagnosis or medical
advice. By using our site, products or downloading the program you agree to our terms and conditions.
Copyright
Copyright 2016 by Rudy Mawer and Mawer Consulting
All rights reserved. No part of this publication, or other related products purchased, 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 owner.
Introduction
W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional
and enjoyable recipes that can help you take your physique one step further. These recipes were
created to help members and clients find a balance between good nutrition, fat loss and enjoyment;
after all, food shouldnt be boring!
If youve followed my work for some time, you will know I constantly preach the importance of long-term
sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that
yields good results you can follow in the future but which, as you probably know, is also most likely to be
few and far between. After working with 100s of clients, Ive become opposed to the typical meat and
vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for
some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose
the weight and then rebound rapidly.
By implementing some of the recipes in this book, you will still become just as healthy or lean as you
would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create
new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment,
preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is
certainly worth it.
During initial testing and creation, which spanned over a 12 month period, all recipes were tried
and tested by over 20 different people. For any recipe to be included, over 90% of the participants
in the test group must provide positive feedback.
Depending on your time commitments, I recommend you get started by preparing and testing
1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly
nutritious and tasty recipes that can be used on a regular basis to make your diet more
enjoyable. Here we go
Recipe Card Breakdown
Recipe Title
Directions:
1. In a bowl, combine all ingredients, except the cubed
turkey.
2. Add the turkey and rub the mixed spices into the meat.
3. Preheat the grill to medium-high.
4. Arrange around 5-6 turkey cubes onto skewer.
5. Grill the turkey skewers for 12-15 minutes, turning
halfway through.
6. Serve and enjoy.
Amount/Serving Amount/Serving
Recipe Key
urkey hai Skewers
Preparation Time: 5 minutes Ingredients:
Cooking Time: 15 minutes - 1.5lb. (566g) turkey breast tenderloin, cubed
Servings: 8 skewers - 1 tablespoons
1/2 coconut aminos
- 1 tablespoon curry powder
- 4 garlic cloves, chopped
- 1teaspoon
/4 wasabi
- 1cup
/4 (60ml) rice vinegar
- 1teaspoon
/2 chopped ginger
- 1 tablespoons
1/2 lime juice
- 1teaspoon
/4 red pepper
- 1teaspoon
/4 white pepper
Directions:
1. In a bowl, combine all ingredients, except the cubed
turkey.
2. Add the turkey and rub the mixed spices into the meat.
3. Preheat the grill to medium-high.
4. Arrange around 5-6 turkey cubes onto skewer.
5. Grill the turkey skewers for 12-15 minutes, turning
halfway through.
6. Serve and enjoy.
Amount/Serving Amount/Serving
Directions:
1. Preheat oven to 350F/160C.
2. Combine all ingredients in a bowl, starting with the
chicken all the way down to salt.
3. Mix with clean hands.
4. Shape the mixture into 10 balls and arrange onto baking
sheet lined with parchment paper.
5. Bake the balls for 20 minutes.
6. Serve while still hot.
Amount/Serving Amount/Serving
ish ingers
Preparation Time: 5 minutes
-
-
-
-
-
-
1 medium egg
1 egg white
1cup
/2
1cup
/4
(56g) coconut flour
(25g) grated parmesan
1 teaspoon cayenne pepper
1 tablespoon Italian seasoning
For the Yogurt sauce:
Cooking Time: 15 minutes - cup (140g) Fage 0% thick yogurt
1/2
Servings: 4 - 1teaspoon
/2 ground coriander
- 2 tablespoons lemon juice
- 1 tablespoon onion powder
- 1 pinch salt
- 1 pinch pepper
Directions:
1. Preheat oven to 400F/200C and line baking sheet with
parchment paper.
2. Whisk the egg and egg white in a bowl.
3. On a shallow, wide plate combine the coconut flour,
parmesan, spices, and herbs.
4. Dip the fish into egg mixture and dredge through coconut
flour. Arrange onto baking sheet.
5. Bake the fish for 15 minutes.
6. Meanwhile, prepare the yogurt sauce. Combine all
ingredients until blended.
7. Once the fish is done and flakes easily, remove from the oven.
8. Serve fish with yogurt sauce.
Amount/Serving Amount/Serving
Directions:
1. Heat the olive oil in a large frying pan/skillet/frying pan.
Season the cutlets to taste.
2. Add the pork cutlets and cook for 2-3 minutes per side.
3. Place aside and keep warm.
4. In the same skillet/frying pan, cook the bell peppers and
shallots for 5 minutes. Season to taste with salt and pepper.
5. Add the beans, parsley, cilantro/coriander, and vinegar.
Toss to combine and cook for 1 minute.
6. Serve pork cutlets with prepared veggies.
Amount/Serving Amount/Serving
Directions:
1. In a bowl, combine 2 tablespoons olive oil, parsley, mint,
black pepper, lemon juice, and crumbled feta.
2. Place aside.
3. Heat the olive oil in a skillet/frying pan. Season the
chicken with salt and cook over medium-high heat for
3 minutes per side.
4. Toss in the spinach and cook until just wilted.
5. Serve on a plate and drizzle with prepared vinaigrette.
Amount/Serving Amount/Serving
Directions:
1. Spiralize the zucchinis using a spiralizer. Place aside.
2. Heat oil in a skillet/frying pan/pan. Add garlic and cook
for 1 minute.
3. Add the turkey and cook until browned, for 5 minutes
over medium-high heat.
4. Add the remaining ingredients and simmer for 15 minutes.
5. Serve with zucchini pasta and enjoy.
Amount/Serving Amount/Serving
Directions:
1. In a wide bowl, combine the rosemary, lime juice, olive
oil, salt, and garlic powder.
2. Add the salmon steaks and cover. Marinade for 10-15 minutes.
3. Preheat the grill.
4. Remove the salmon from marinade. Grill for 5 minutes
per side or until the fish is opaque in color.
5. Serve immediately.
Amount/Serving Amount/Serving
Directions:
1. Heat the wok pan.
2. Trim and chop the eggplant/aubergine into bite-size
cubes or strips.
3. Cook the turkey, bell pepper, and garlic in the wok pan
until the turkey is browned.
4. Add the eggplant/aubergine, Sriracha sauce. Stir-fry
until the eggplant/aubergine is browned.
5. Stir in the remaining ingredients and season to taste
with salt.
6. Cover and cook for 7-8 minutes.
7. Serve while still hot.
Amount/Serving Amount/Serving
Directions:
1. Season pork with black pepper.
2. Coat cooking skillet/frying pan with some oil. Heat over
medium-high heat.
3. Add the pork and cook for 5-6 minutes or until cooked
to desired level.
4. Remove from heat and keep warm.
5. In a bowl, combine the olive oil, scallions, lemon juice,
and stir.
6. In a large bowl combine the collard greens with dates
and pear. Pour over prepared dressing.
7. Slice the pork into thin strips. Toss with salad.
8. Serve immediately.
Amount/Serving Amount/Serving
Directions:
1. In a small bowl, combine the hoisin sauce, ginger, and
orange zest.
2. Preheat the grill. Brush the steak with prepared mixture.
3. Grill the steak for 6 minutes. Brush with remaining sauce
and grill for 6 minutes.
4. Place the steak aside to rest.
5. In a separate bowl, combine the cucumber with lime
juice, fish sauce, carrots, cilantro/coriander, salt and
powdered Erythritol.
6. Slice the steak and serve with prepared salad.
Amount/Serving Amount/Serving
Directions:
1. Heat oil in a large saucepan.
2. Add leeks and 1/2 teaspoon salt. Cook for 6-7 minutes
stirring occasionally.
3. Pour in the water and cover. Simmer over medium heat
for 7 minutes or until the leeks are tender.
4. Stir in the raisins and vinegar. Season with teaspoon
black pepper. Keep place aside and keep warm.
5. Meanwhile, coat large skillet/frying pan/frying pan with
cooking oil. Season fish with remaining salt and pepper.
6. Cook over medium-high heat for 4 minutes per side.
7. Serve with warm leeks.
Amount/Serving Amount/Serving
Healthy Stir- ry -
-
-
-
-
-
1.5lb. (680g) chicken breasts, cut into chunks
1 cup (180g) chopped bell peppers (red, green and yellow)
1.5oz. (42g) sliced mushrooms
1 celery stalk, trimmed, chopped
1 cup (70g) broccoli florets
2 green onions, chopped
Preparation Time: 5 minutes - 2 tablespoons olive oil, divided
Cooking Time: 15 minutes -
-
3 tablespoons coconut aminos
4 garlic cloves, chopped
Servings: 4 - 1 tablespoon rice vinegar
- 1
/4 cup (60ml) orange juice
- 1
/2 tablespoon chopped ginger root
- 1 tablespoon arrowroot starch
Directions:
1. In a bowl, combine the coconut aminos, chopped garlic,
orange juice, ginger root, and arrowroot starch.
2. Whisk until smooth.
3. Heat 1 tablespoon olive oil in the skillet/frying pan.
Add the chicken and cook for 5-6 minutes.
4. Set the chicken aside.
5. Heat the remaining oil in the skillet/frying pan.
Add the spring onion and cook for 2 minutes.
Add the remaining veggies and cook for 7 minutes.
Toss in the chicken and cook for 1-2 minutes.
Place aside.
6. Add the prepared sauce into pan and bring to simmer.
Once it simmers, mix in the chicken and veggies.
7. Serve while still hot.
Amount/Serving Amount/Serving
Directions:
1. In a small bowl, combine all the dressing ingredients.
2. Stir until blended. Place aside.
3. Drain the salmon and place in a bowl.
4. Add the grated carrot, cabbage, cucumbers, and radishes.
Pour over the prepared dressing and toss gently.
5. Serve and enjoy.
Amount/Serving Amount/Serving
Directions:
1. Heat half the oil in a skillet/frying pan.
2. Add the eggs and cook, stirring for 2 minutes. Place aside.
3. Heat remaining oil in a skillet/frying pan over medium-high
heat. Add the chopped scallions, ginger and garlic.
4. Cook for 1 minute and toss in the shrimps and bell
peppers. Cook for 3-4 minutes or until the shrimps are pink.
5. Stir in the brown rice, peas and corn. Add the coconut
aminos and season with salt.
6. Cook for 3 minutes. Stir in the eggs and serve.
Amount/Serving Amount/Serving
Directions:
1. Coat small skillet/frying pan with cooking oil. Heat
over medium-high heat.
2. Add the onions and cook for 2 minutes. Add the apples
and cook for 2 minutes. Place aside to cool.
3. In a large bowl, combine the remaining ingredients. Add
the cooled apples and onions. Mix well with clean hands.
4. Shape the mixture into 8 burgers.
5. Heat some oil in the skillet/frying pan. Cook burgers
for 3-4 minutes per side.
6. Serve while still hot with lettuce leaves.
Amount/Serving Amount/Serving
-
1/2 teaspoon ground coriander
-
1/4 teaspoon salt
-
1/4 teaspoon cayenne pepper
Directions:
1. Preheat oven to 425F/220C.
2. In a bowl, toss the beans with cumin, coriander, olive
oil, black pepper, salt, and cayenne pepper.
3. Spread onto baking sheet and roast for 10 minutes.
4. Meanwhile, toss the shrimps with lime zest, olive oil,
salt, and cayenne pepper.
5. Spread the shrimps over beans and roast together
for 10 minutes.
6. Serve while still hot.
Amount/Serving Amount/Serving
Directions:
1. In a bowl, combine the yogurt, mayonnaise, salt,
pepper, and cumin.
2. Add the chicken, apple, celery, and toss until coated
with yogurt.
3. Sprinkle with walnuts and serve.
Amount/Serving Amount/Serving
Directions:
1. In a small bowl, combine the olive oil with garlic powder,
onion powder, basil, lemon zest, alt, and black pepper.
2. Spread the prepared mixture all over the chops.
3. Heat large grill pan over medium-high heat. Add the
chops and cook for 5 minutes per side.
4. Brush the chops with mustard and sprinkle with chives.
5. Serve immediately.
Amount/Serving Amount/Serving
Directions:
1. Preheat the broiler to medium-high.
2. In a bowl, combine the parsley, scallions, garlic, and
olive oil.
3. Arrange the fish onto baking sheet and brush with oil.
Season with salt and pepper.
4. Top each fish piece with prepared parsley mix, making
sure the fish is coated evenly.
5. Broil the fish for 5-6 minutes or until flakes easily.
6. Serve while still hot, with lemon wedges.
Amount/Serving Amount/Serving
Directions:
1. In a bowl, combine the 1/4 cup (60ml) coconut aminos,
Amount/Serving Amount/Serving
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