Documente Academic
Documente Profesional
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Physique
F R I E N D LY
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COOKBOOK
20 Super Simple
FAT BURNING
LUNCH
FAT BURNING
Lunch
Contents
Green Turkey Salad 7
Aromatic Pork Tenderloin 8
Turkey and Zucchini Burgers 9
Salmon with Stir-Fried Salad 10
Chicken Meatballs with Cheese 11
Lettuce Turkey Fajita Wrap 12
Fresh Mediterranean Kebabs 13
Sweet and Sour Chicken with Cauliflower Rice 14
Asian Style Tuna Balls 15
Turkey Steaks with Salsa and Green Beans 16
Chicken Satay 17
Spicy and Fruity Burgers 18
Mexican Chicken Strips with Cauliflower 19
A day Ahead Pork and Apples 20
Steak Salad with Raspberries 21
Burrito Bowl 22
Coconut Shrimps with Sauce 23
Beef Sirloin Skewers 24
Fast Asian Style Flounder Fillets 25
Chicken Mushroom Stir-Fry 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
Green urkey Salad Ingredients:
Prep Time & Serving Size Preparation time: 15 minutes - 6oz. (170g) grilled turkey dark meat, sliced
- 2 cups (40 g) rocket
Servings: 2 - 1 cup (30g) baby spinach
- 1
/4 cup (60g) pumpkin seeds
Directions:
1. Prepare the dressing: in a mini blender combine
all the dressing ingredients.
2. Blend until smooth.
3. Prepare the salad: toss the grilled turkey, rocket,
baby spinach, pumpkin seeds, and avocado in a bowl.
4. Pour over prepared dressing and toss gently.
Serve immediately.
Amount/Serving Amount/Serving
Recipe Key
Green urkey Salad Ingredients:
- 6oz. (170g) grilled turkey dark meat, sliced
Preparation time: 15 minutes - 2 cups (40 g) rocket
Servings: 2 - 1 cup (30g) baby spinach
- 1
/4 cup (60g) pumpkin seeds
Directions:
1. Prepare the dressing: in a mini blender combine
all the dressing ingredients.
2. Blend until smooth.
3. Prepare the salad: toss the grilled turkey, rocket,
baby spinach, pumpkin seeds, and avocado in a bowl.
4. Pour over prepared dressing and toss gently.
Serve immediately.
Amount/Serving Amount/Serving
Directions:
1. Preheat oven to 400F/200C.
2. Preheat the grill pan over-medium-high heat.
3. Brush the pork tenderloin with olive oil, all
sides. Sprinkle with salt, pepper, fresh
rosemary, and orange zest.
4. Sear the pork tenderloin in a grill pan for 2
minute per side. This way the pork will keep all
the juices inside.
5. Transfer into a baking dish and bake for 18-20
minutes.
6. Remove from the oven and let the pork rest
before slicing and serving.
Amount/Serving Amount/Serving
Directions:
1. Squeeze the grated zucchini to remove excess liquid.
2. Combine the zucchini with chopped turkey, egg,
parsley, coriander, garlic, and cumin. Season to
taste and stir until blended thoroughly.
3. Meanwhile, prepare the sauce: combine all the
sauce ingredients in a bowl. Chill until ready to use.
4. Preheat the grill.
5. Form four burgers form the prepared mixture.
Grill for 5 minutes per side.
6. Serve burgers, drizzled with sauce, and with
toasted buns.
Amount/Serving Amount/Serving
Directions:
1. In a bowl, combine the 1/2 tablespoon sesame
Amount/Serving Amount/Serving
Directions:
1. Preheat oven to 450F/220C.
2. In a bowl, combine all the ingredients.
3. Mix with clean hands and shape mixture into
10 meatballs.
4. Grease baking sheet and arrange the meatballs
onto baking sheet.
5. Bake the meatballs for 10-12 minutes or until
golden brown.
6. Serve immediately.
Amount/Serving Amount/Serving
Directions:
1. Heat large pan with oil over medium-high heat.
2. Add the turkey and cook until browned, for 6
minutes. Remove from the pan and place aside.
3. Heat remaining oil and toss in the onion, mushrooms
and bell pepper. Cook until tender for 5 minutes.
4. Add the garlic, oregano, and cumin. Cook for 1 min.
5. Add back turkey and season with salt and pepper.
6. Cook all together for 1 minute. Divide the turkey
between four lettuce leaves and wrap.
7. Serve after.
Amount/Serving Amount/Serving
Directions:
1. In a mini blender, combine the garlic, mint, thyme,
basil, paprika, lime juice, parsley, olive oil, lime
zest, and cayenne pepper. Process until smooth.
2. Arrange the beef tenderloin and mushrooms onto
skewers and season with salt. Preheat the grill to
medium-high.
3. Brush the skewers with prepared herb mix. Grill
the skewers for 4 minutes per side, brushing after
each minute.
4. Serve while still hot.
Amount/Serving Amount/Serving
- 1
/2 teaspoon black pepper
- 1 teaspoon arrowroot powder
Directions:
1. Cut the cauliflower into florets. Place in a food blender
and process until resembles the rice. Place aside.
2. Heat some oil in large pan. Season the chicken with
garlic powder and black pepper. Cook for 4-5
minutes. Toss in the cauliflower and cook until
done. Just a few minutes.
3. Meanwhile, in a saucepan combine the tomato
paste, chicken stock, Erythritol, coconut aminos,
vinegar and arrowroot.
4. Bring to boil. Reduce heat and simmer for 2 minutes
or until slightly thickened. Pour over chicken and
cauliflower.
5. Give it all a good stir and serve while still hot.
Amount/Serving Amount/Serving
Directions:
1. Flake the tuna in a bowl.
2. Add the remaining ingredients, except the
sesame seeds, and mix with clean hands until
blended.
3. Shape the prepared mixture into 12 balls.
4. Heat some oil in a non-stick pan. Fry the tuna
balls for 5-6 minutes or until golden and nice
outer crust is formed.
5. Sprinkle immediately with sesame seeds and
serve.
Amount/Serving Amount/Serving
Servings: 4 steaks -
-
1
/4 teaspoon dried oregano
1
/2 teaspoon garlic powder
- 1
/2 teaspoon paprika
- 1
/2 teaspoon onion powder
- 1
/4 teaspoon cayenne pepper
- 1 Handful Green Beans
Directions:
1. Prepare the salsa: in a bowl, combine all the salsa
ingredients.
2. Cover and place aside.
3. Prepare the turkey steaks: combine the spices and herbs bowl.
4. Rub the turkey steaks with prepared spic mix.
5. Spray non-stick pan with oil. Heat over
medium-high heat.
6. Add the turkey steaks and cook for 5-6 minutes
per side or until cooked through and the juices run clear.
7. Serve the turkey steaks with prepared pineapple
salsa and green beans on the side.
Amount/Serving Amount/Serving
Chicken Satay
Preparation Time: 10 minutes
-
-
-
-
-
-
-
1lb. (453g) chicken
3 teaspoons lime juice
1 red chili pepper, seeded and chopped
2 teaspoons soy sauce
2 teaspoons organic peanut butter
6 (90g) spring onions, chopped
1 teaspoon ginger
- 6 stalks coriander, chopped
Cooking Time: 10 minutes - 1
/4 cup (60ml) water
Directions:
1. In a food blender, combine the lime juice, chili
pepper, soy sauce, peanut butter, coriander,
water, and garlic.
2. Pulse until smooth.
3. Slice the chicken and pour over half the prepared
mixture.
4. Meanwhile, heat some coconut oil in a pan. Cook
the spring onions and ginger for few minutes.
Remove from the pan.
5. Remove the chicken breasts from the marinade
and cook for 4 minutes per side.
6. Stir in the ginger and onions and toss gently.
7. Serve the chicken with remaining marinade,
sprinkled with onions and ginger.
Amount/Serving Amount/Serving
Directions:
1. Preheat grill to medium-high.
2. In a bowl, combine all the ingredients.
3. Mix with clean hands. Shape the mixture into
six burgers.
4. Grill the burgers for 15 minutes in total.
5. Serve after with low-carb toasted buns.
Amount/Serving Amount/Serving
Directions:
1. Bring the small pot of water to boil over medium-
high heat. Place in the stock cube and add the
cauliflower florets. Boil for 5 minutes.
2. Meanwhile, heat the olive oil in a large pan. Cook
the bell peppers for 5 minutes or until tender.
3. Remove the peppers from the pan. Add the chicken
strips and cook until no longer pink.
4. Place back the peppers and mix with the chicken.
5. Add the Cajun seasoning and give it all a good stir.
Toss in the cauliflower and tomato puree.
6. Cook, for 1 minute. Serve after.
Amount/Serving Amount/Serving
and Apples
Preparation Time: 2 minutes
-
-
-
-
-
-
2 tablespoons olive oil
1
/4 cup (60ml) Worcestershire sauce
1 large white onion, cut into rings
1 red apple, cored and sliced
1
/4 cup (60ml) Balsamic vinegar
1
/2 teaspoon paprika
- 1
/2 teaspoon cayenne pepper
Cooking Time: 18 minutes - 1 garlic clove, chopped
Servings: 4 -
-
1
/4 teaspoon salt
1
/4 teaspoon pepper
Directions:
*A day ahead: in a bowl, combine the cider vinegar,
1 tablespoons
1/2 olive oil, Worcestershire sauce,
paprika, cayenne pepper, garlic, salt, and pepper.
Add the pork and cover. Refrigerate overnight.
1. The next day: hate the remaining olive oil in a pan.
Add the onions and apple and cook for 6-7 minutes
or until tender. Stir in the balsamic vinegar and
cook until evaporated.
2. Meanwhile, remove the pork from the marinade.
Discard the marinade. Preheat the grill.
3. Grill the pork until the inner temperature reaches 145F/62C.
4. Serve grilled steaks with onions and apple on top.
5. Enjoy.
Amount/Serving Amount/Serving
Directions:
1. Place 1/4 cup raspberries, raspberry vinegar,
Amount/Serving Amount/Serving
Burrito Bowl
Preparation Time: 10 minutes
-
-
-
-
-
-
-
-
-
6oz. (168g) grilled and sliced chicken
1/2 cup (86g) black beans
1/4 teaspoon cumin
Directions:
1. Chare the pepper: NOTE: be careful. Ignite the gas
burner. Grasp the pepper with kitchen tongs and
place directly above the open flame. Twist and
turn until the blisters appear and the pepper is
charred. Place the pepper in the zip-lock bag.
Let the pepper rest for 5-6 minutes.
2. Once the pepper is cool enough to handle, peel the
charred skin, remove the seeds and membrane and
slice the pepper into strips.
3. Place the beans into a microwave safe bowl. Add
the cumin, cayenne pepper, and garlic powder.
Heat on medium for 30 seconds. Place aside.
4. Place the cabbage in a bowl. Season with salt. Top
the cabbage with yogurt, peppers, heated beans,
and sliced chicken. Garnish with cilantro/coriander/
coriander and sliced green onions.
5. Serve and enjoy.
Amount/Serving Amount/Serving
/4 cup (84g) coconut flour
1/2 teaspoon salt
1/2 teaspoon black pepper
Directions:
1. Prepare the sauce: in a food blender, combine all the
sauce ingredients.
2. Pulse until blended and smooth. Place aside.
3. Prepare the shrimps: rinse the peeled and deveined
shrimps. Gently pat dry with kitchen towels.
4. Whisk the egg in a bowl. place the coconut flour, salt,
and pepper in a separate bowl.
5. Heat some coconut oil in a frying pan.
6. Dip the shrimps into egg and dredge through the
seasoned coconut flour.
7. Fry the shrimps for 45-50 seconds and place onto a
paper towel lined plate.
8. Repeat with remaining shrimps. Serve shrimps while still
hot with prepared mango sauce.
Amount/Serving Amount/Serving
Directions:
1. Prepare the sauce: in a mini blender combine all the
sauce ingredients.
2. Pulse until blended thoroughly. Place aside.
3. In a bowl, combine steak, with peaches, onions, red bell
pepper, green bell pepper, salt, cumin, and black pepper.
Toss gently to coat.
4. Thread steak, onion, peaches, green and red bell pepper
onto skewers. Alternate the ingredients.
5. Preheat the grill. Grill the skewers for 6-7 minutes,
turning occasionally.
6. Drizzle the skewers with prepared sauce and serve.
Amount/Serving Amount/Serving
Directions:
1. Season the fish fillets with salt.
2. Chop the scallion green parts. Cut the white tops into slices.
3. Heat sesame oil in the pan. Add the ginger, scallions, rice
vinegar and cook for 2-3 minutes. Remove from the pan.
4. Place the flounder in the same pan and cook for 3-5
minutes or until lightly brown.
5. Drizzle the flounder with coconut aminos and top with
scallions, ginger and chopped coriander.
6. Toss in the pan gently and cover. Let the flavors combine
for 5 minutes.
7. Serve after.
Amount/Serving Amount/Serving
Directions:
1. Place the rice noodles in a bowl. Cover with boiling
water and soak for 5 minutes.
2. Heat 1 teaspoon oil in a frying pan. Add chicken and
cook for 3 minutes or until golden. Place aside.
3. Add remaining oil and stir-fry ginger for 1-2 minutes.
Add mushrooms and stir-fry for 1 minute.
4. Add the beans and broccoli and stir-fry for 2 minutes.
5. Return chicken to the pan. Add noodles hoisin sauce and
coconut aminos.
6. Toss for 1 minute until everything is coated.
7. Serve after and enjoy.
Amount/Serving Amount/Serving
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