Building lean, defined physique through food THE A.B.S COOKBOOK TABLE OF CONTENTS MAINS 3 No Fluff Dude Meal 3 Burgerrrs! 4 Beef Scramble 5 Watch Your Flank - Steak 6 Mexican Shredded Beef 7 Slow Cooker Pork Roast 8 Meal Prep Chicken (Instant Pot or Slow Cooker) 9 Bangin’ Cobb Salad With Vinaigrette 10 West Coast Special: Baked Salmon 11 Chicken Stir Fry Aka Low Fluff Dude Meal #2 12 SMALL MEALS/SNACKS - FUEL WHILE YOU’RE ON THE GO 13 Our Fav: Canned Salmon 13 Canned Sardines, Yes Sardines 14 SIDES 15 Sweet Potato Fries 15 Baked Sweet Potato 16 Crispy Baked Potato Wedges 17 Cilantro Lime Rice 18 ANABOLIC TREATS 19 Sajo’s Super Shake 19 Protein Packed Yogurt 20 Claire’s Thicc Boy Smoothie (Post-workout) 21 Claire’s Thicc Boy Smoothie #2 Chocolate Coconut Goodness 22 THE A.B.S COOKBOOK MAINS NO FLUFF DUDE MEAL Nutritional Information Servings: 2 Calories (per serving): 543 Fat: 34 g Carbs: 0 g Protein: 48 g Ingredients For Beef 1lb grass-fed, lean ground beef 1tbsp grass-fed butter 1tbsp Primal Kitchen Avocado Mayo (per serving) Season as desired. Directions Cook ground beef in a large pan until brown. Season with salt, pepper, and other spices as desired. Use butter to grease pan. Weigh 200g of cooked beef on scale Mix in 1 tbsp Primal Kitchen Avocado Mayo Supplement with organic alfalfa, broccoli spouts or steamed vegetables plus carb source from Side Dish section 3 THE A.B.S COOKBOOK MAINS BURGERRRS! Nutritional Information Servings: 2 Calories (per serving): 443 Fat: 25 g Carbs: 0 g Protein: 50 g Ingredients 1lb grass-fed, lean ground beef 1tsp salt ¼ tsp cracked pepper ½ tsp oregano 1 tsp organic apple cider vinegar 1 egg Directions Place all ingredients in to a large bowl. Mix ingredients together until well-blended. Once blended, divide mixture into 4 equal patties Ideally place patties on tray and put them in fridge to sit for 30-60 minutes (not necessary but improves quality) Bring grill or pan to high heat. Cook until patties are golden brown. Serve with vegetable and carb side of your choice 4 THE A.B.S COOKBOOK MAINS BEEF SCRAMBLE Nutritional Information Servings: 1 Calories (per serving): 613 Fat: 39 g Carbs: 9.5 g Protein: 55 g Ingredients 2 large eggs 200 g grass-fed, lean ground beef 1 tsp butter or coconut oil for pan 1 tsp salt 1 tsp cracked pepper 1 cup fresh spinach ½ cup chopped green/red pepper ¼ avocado Directions Cook ground beef with butter or coconut oil until brown Grease a new pan using butter or avocado oil. Cook over low heat. Add onions and chopped peppers, and fresh spinach. Beat eggs, salt, and pepper into a bowl and pour over vegetables. Weigh beef and add to pan. Cook until ready to serve. Add hot sauce or spices as desired. Serve with vegetable and carb side of your choice 5 THE A.B.S COOKBOOK MAINS WATCH YOUR FLANK - STEAK Nutritional Information Servings: 2 Calories (per serving): 514 Fat: 13 g Carbs: 0 g Protein: 85 g Ingredients 20 o.z flank steak ¼ tsp salt ¼ tsp pepper 1 tbsp coconut or avocado oil for frying Directions Heat a cast iron pan to high heat. Add Avocado oil to pan. Cook steak for 2-3 minutes per side. Place the meat on a cutting board and let the meat rest for 10-15 minutes before slicing it. Serve with vegetable and carb side of your choice 6 THE A.B.S COOKBOOK MAINS MEXICAN SHREDDED BEEF Nutritional Information Servings: 4 Calories (per serving): 492 Fat: 34.5 g Carbs: 0 g Protein: 45 g Ingredients 2 lbs grass-fed beef roast 2 tsp paprika 2 tsps turmeric 1 tsp sea salt 1 tsp apple cider vinegar ½ cup water Directions Combine dry ingredients in bowl Add beef to slow cooker and coat in spice mix Cook on low for 6-7 hours. Shred meat to desired consistency Serve with vegetable and carb side of your choice 7 THE A.B.S COOKBOOK MAINS SLOW COOKER PORK ROAST Nutritional Information Servings: 5 Calories (per serving): 512 Fat: 37 g Carbs: 0 g Protein: 42 g Ingredients 2 lbs pork shoulder or roast 1 tsp apple cider vinegar ½ tbsp salt 1 tbsp olive oil or coconut oil ½ tbsp ground pepper 1 tbsp paprika powder 1 tsp oregano Directions Mix all dry ingredients into bowl Add pork, dry ingredients, oil, to crock-pot. Add 1 cup of water. If using oven, preheat to 200°F and add additional cup of water to baking tray. Cook 8 hours on low or 4 hours on high Serve with vegetable and carb side of your choice 8 THE A.B.S COOKBOOK MAINS MEAL PREP CHICKEN (INSTANT POT OR SLOW COOKER) Nutritional Information Servings: 4 Calories (per serving): 296 Fat: 9.5 g Carbs: 0 g Protein: 49.15 g Ingredients 2 lbs pastured or free-range chicken ½ tbsp ground pepper 1 tbsp coconut or avocado oil 1 tsp oregano ¼ cup bone broth (chicken or beef) 1 tsp apple cider vinegar ½ tbsp salt Directions Turn on Instant Pot to saute mode. When hot, add coconut or avocado oil Add chicken to the pot and add dry ingredients (salt, pepper, garlic) Cook until skin is lightly browned. Flip over and cook other side until also lightly browned. Change setting to manual high pressure. Add remaining ingredients. Cook for ~12 mins. Shred chicken and eat and/or store in fridge. For crock-pot, sear chicken in a cast-iron pan. Cook on high for ~4 hours. Serve with vegetable and carb side of your choice 9 THE A.B.S COOKBOOK MAINS BANGIN’ COBB SALAD WITH VINAIGRETTE Nutritional Information Servings: 1 Calories (per serving): 919 Fat: 86.8 g Carbs: 10 g Protein: 47 g Ingredients Dressing 7 oz steak 1 tbsp avocado oil 2 hard boiled eggs 1 tbsp apple cider vinegar ½ medium avocado, cubed ¼ tsp ground turmeric 1 green onion ¼ tsp ground black pepper 1 ½ cups mixed greens ¼ tsp salt Directions Cook steak in pan with avocado oil or bbq Mix dressing ingredients in small bowl Add salad ingredients to larger bowl with greens as base Pour dressing over salad 10 THE A.B.S COOKBOOK MAINS WEST COAST SPECIAL: BAKED SALMON Nutritional Information Servings: 2 Calories (per serving): 343 Fat: 16.5 g Carbs: 0 g Protein: 47 g Ingredients 2 lbs grass-fed beef roast 2 tsp paprika 2 tsps turmeric 1 tsp sea salt 1 tsp apple cider vinegar ½ cup water Directions Preheat oven to 275°F Place salmon in baking dish lined with parchment paper and dress with melted butter. Add seasoning as desired. Place in oven and bake for 15-20 minutes. Meat flaking easily is indication it is done. Drizzle with olive oil. Serve with vegetable and carb side of your choice 11 THE A.B.S COOKBOOK MAINS CHICKEN STIR FRY AKA LOW FLUFF DUDE MEAL #2 Nutritional Information Servings: 1 Calories (per serving): 459 Fat: 20.6 g Carbs: 14 g Protein: 54.8 g Ingredients 8 oz pastured or free-range 2 tbsp raw cashews chicken sliced into strips ½ tbsp avocado oil ½ cup broccoli florets 2 teaspoons coconut aminos ½ cup zucchini ¼ tsp sea salt 1 bunch bok choy ¼ tsp ground black pepper Directions Preheat oven to 425°F Season chicken with salt and pepper and place on baking sheet. Cook for between 16-18 mins. While chicken is cooking, chop bok choy, broccoli, zucchini In heated pan, add ½ tbsp avocado oil, add bok choy, broccoli, zucchini. Cook until soft. Reduce heat and add cashews Remove chicken from oven, let sit for 5-10 mins, slice, and add to pan. Add coconut aminos Serve with vegetable and carb side of your choice 12 THE A.B.S COOKBOOK SMALL MEALS/SNACKS OUR FAV: CANNED SALMON Nutritional Information With Avocado Mayo Without Avocado Mayo Servings: 1 Servings: 1 Calories (per serving): 300 Calories (per serving): 200 Fat: 19 g Fat: 7 g Carbs: 0 g Carbs: 0 g Protein: 34 g Protein: 34 g Ingredients 1 can wild-caught Sockeye Salmon 1 tbsp Primal Kitchen Avocado Mayo (optional) 1 tsp dill ½ tsp salt ½ tsp pepper Directions Mix dry ingredients in small bowl Empty can of salmon into larger bowl and mix in dry ingredients as well as Avo Mayo (again, optional). Add hot sauce for taste Serve with organic alfalfa, broccoli spouts or steamed vegetables with grass-fed butter and sea or Himlalyan pink salt. 13 THE A.B.S COOKBOOK SMALL MEALS/SNACKS CANNED SARDINES, YES SARDINES Nutritional Information With Avocado Mayo Without Avocado Mayo Servings: 1 Servings: 1 Calories: 268 Calories (per serving): 168 Fat: 23 g Fat: 11 g Carbs: 0 g Carbs: 0 g Protein: 18 g Protein: 18 g Ingredients 1 can wild-caught Sardines in water or olive oil 1 tbsp Primal Kitchen Avocado Mayo (optional) 1 tsp dill ½ tsp salt ½ tsp pepper Directions Mix dry ingredients in small bowl Empty can of sardines into larger bowl and mix in dry ingredients as well as Avo Mayo (again, optional). Add hot sauce for taste Serve with organic alfalfa, broccoli spouts or steamed vegetables with grass-fed butter and sea or Himlalyan pink salt. 14 THE A.B.S COOKBOOK SIDES SWEET POTATO FRIES Nutritional Information Servings: 6 Calories (per serving): 170 Fat: 5 g Carbs: 30 g Protein: 2 g Ingredients 2 lbs sweet potatoes 2 tbsp Avocado or Macadamia nut oil 1 ½ tsp sea salt 1-2 tbsp spice of your choice (paprika, oregano, cinnamon) Directions Preheat oven to 450 °F Peel and cut sweet potatoes into wedges Put cut-up potatoes in large bowl and toss with salt and other spices and oil Spread out on baking sheet (s) Bake for 20-25 minutes or until golden brown -- rotate wedges after ~10 mins 15 THE A.B.S COOKBOOK SIDES BAKED SWEET POTATO Nutritional Information Servings: 3 Calories (per serving): 104 Fat: 4 g Carbs: 16 g Protein: 1.6 g Ingredients 1 large sweet potato, scrubbed clean 1 tbsp grass-fed butter 1 tsp sea salt ½ tsp ground black pepper Directions Preheat oven to 450 °F Peel and cut sweet potatoes into wedges Prick sweet potato with fork and place on baking sheet Bake until tender (between 40-45 mins) Let cool, split the top open, and top with butter, salt and pepper 16 THE A.B.S COOKBOOK SIDES CRISPY BAKED POTATO WEDGES Nutritional Information Servings: 6 Calories (per serving): 186 Fat: 5 g Carbs: 33 g Protein: 4 g Ingredients 3 large russet potatoes, scrubbed clean 2 tbsp avocado oil ½ teaspoon garlic powder ½ tsp ground black pepper 1 tbs paprika Directions Preheat oven to 400°F Wash and cut potatoes into wedges Toss in oil and seasoning Place on baking sheet with skin side down Bake 40-50 minutes or until golden brown 17 THE A.B.S COOKBOOK SIDES CILANTRO LIME RICE Nutritional Information Servings: 2 Calories (per serving): 147 Fat: 1.3 g Carbs: 30 g Protein: 2.4 g Ingredients 1 ½ cups basmati long grain white rice 2 ¼ cup water ½ tsp olive oil 1 tsp sea salt Zest from one lime ½ lime squeezed ½ cup lightly packed chopped cilantro Directions Add water & rice to pot with olive oil Bring to rolling boil then cover and lower heat to low simmer Leave simmering for ~10 mins Stir in lime juice, zest, and cilantro 18 THE A.B.S COOKBOOK ANABOLIC TREATS SAJO’S SUPER SHAKE Nutritional Information Servings : 1 Calories (per serving): 406 Fat: 14 g Carbs: 30 g Protein: 38 g Ingredients 1 scoop Ascent Native Whey, Chocolate 2 tbsp Bulletproof Upgraded Whey Protein 1 tbsp raw almond butter 1 cup cashew milk, original, unsweetened 1 medium banana 1 tsp creatine monohydrate Directions Add ingredients to blender and blend 19 THE A.B.S COOKBOOK ANABOLIC TREATS PROTEIN PACKED YOGURT Nutritional Information Servings: Calories (per serving): 217 Fat: 9 g Carbs: 9 g Protein: 26 g Ingredients ¾ cup organic plain greek yogurt 1 tbsp raw nut butter (almond,cashew) 1 scoop collagen protein powder ⅓ cup coconut flakes ½ cup organic raspberries or blueberries Directions Add ingredients to bowl and mix Enjoy the gains Note** Save this for a treat later in the day as probiotics have been shown to cause fat storage when consumed earlier in the day 20 THE A.B.S COOKBOOK ANABOLIC TREATS CLAIRE’S THICC BOY SMOOTHIE (POST-WORKOUT) Nutritional Information Servings: 4 Calories (per serving): 296 Fat: 9.5 g Carbs: 0 g Protein: 49.15 g Ingredients 1 frozen banana 2 frozen coconut milk cubes 1 tbsp raw nut butter 1 scoop Ascent Native Whey, Chocolate Dash of cinnamon 10 g cacao nibs 10 g coconut flakes Directions Add banana, coconut milk cubes, nut butter, and protein powder to blender. Blend. Top with cacao nibs, coconut flakes, and cinnamon 21 THE A.B.S COOKBOOK ANABOLIC TREATS CLAIRE’S THICC BOY SMOOTHIE #2 CHOCOLATE COCONUT GOODNESS Nutritional Information Servings: 1 Calories(per serving): 636 Fat: 38 g Carbs: 12 g Protein: 49 g Ingredients 3/4 cup full-fat canned coconut milk (organic) 2 tablespoons unsweetened raw cacao powder 1 scoop Great Lakes Gelatin, Collagen Hydrolysate 1 scoop Ascent Native Whey, Chocolate 10 g raw cacao nibs 10 g coconut flakes 3-5 cubes of ice Directions Add coconut milk, cacao powder, collagen protein, and whey protein to blender along with ice. Blend. Top with cacao nibs, and coconut flakes 22
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