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THE

Physique

FRIENDLY

;/1@= COOKBOOK 20 Super Simple FAT BURNING SNACKS

FAT

BURNING

Snacks

Contents Almond Bars Protein Bites Protein Covered Strawberries Tomato Mozzarella Snack Greek Savory Yogurt Salmon Snack Pumpkin Seeds Clusters Tuna Boats Grilled Apricots with Yogurt Crunchy Eggs and Avocado Bowl Deli Roll Up Protein Chips Blueberry Shake Shrimps with Avocado Cream Strawberry Yogurt Smoothie Banana Peanut Butter Pudding Deviled eggs Chocolate Peanut Butter Cottage Cheese Pudding Cucumber Turkey Rolls Yogurt Guacamole with Veggies

7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 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 shouldn’t be boring! If you’ve 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, I’ve 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 Prep Time & Serving Size

Almond Bars Preparation Time: 15 minutes Servings: 12 bars

Ingredients: -

Ingredients & Directions

1 cup (96g) almond flour 1/4 cups (140g) coconut flour 1¼ 5 (30g) scoops vanilla whey protein 1 cup (160g) hemp seeds 2 teaspoons cinnamon 1/4 cup (52g) coconut oil, melted ¼ 1/4 cup (60ml) water ¼ 1 cup (140g) dried apricots, pitted, roughly chopped

Directions: 1. In a bowl, combine the almond flour, hemp seed, and chopped dates. 2. Add the remaining ingredients, and mix well until you have blended “dough”. 3. Line 8x8-inch baking sheet with parchment paper. 4. Press the prepared mixture into baking dish and distribute evenly. Cover and refrigerate until firm enough. 5. Slice into 12 bars and serve.

Macro & Micronutrient Details per Serving

Nutrition Facts 1 2 Servings

Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

Recipe Key

Amount/Serving

Amount/Serving 213.3 14.8 g 6.6 g 2.3 g 0.6 g 28.8 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

46.7 mg 81.7 mg 8.6 g 4.4 g 3.0 g 14.4 g

Almond Bars Preparation Time: 15 minutes Servings: 12 bars

Ingredients: -

1 cup (96g) almond flour 1/4 cups (140g) coconut flour 1¼ 5 (30g) scoops vanilla whey protein 1 cup (160g) hemp seeds 2 teaspoons cinnamon 1/4 cup (52g) coconut oil, melted ¼ 1/4 cup (60ml) water ¼ 1 cup (140g) dried apricots, pitted, roughly chopped

Directions: 1. In a bowl, combine the almond flour, hemp seed, and chopped dates. 2. Add the remaining ingredients, and mix well until you have blended “dough”. 3. Line 8x8-inch baking sheet with parchment paper. 4. Press the prepared mixture into baking dish and distribute evenly. Cover and refrigerate until firm enough. 5. Slice into 12 bars and serve.

Nutrition Facts 1 2 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

213.3 14.8 g 6.6 g 2.3 g 0.6 g 28.8 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

46.7 mg 81.7 mg 8.6 g 4.4 g 3.0 g 14.4 g

Protein Bites Preparation Time: 15 minutes Servings: 18 bites/balls

Ingredients: -

3 (30g) scoops chocolate whey protein 2 tablespoons coconut flour 3/4 cup (70g) almond flour ¾ 2 tablespoons coconut butter 1 tablespoon vanilla paste 1 tablespoon powdered Erythritol 1 tbsp 100% cocoa powder 1/4 cup (60ml) coconut milk ¼ 1 teaspoon baking soda

Directions: 1. 2. 3. 4.

Nutrition Facts 1 8 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

In a bowl, combine all the dry ingredients. Add in the liquid ingredients and mix until combined. Shape the prepared mixture into balls. Pop in the freezer to chill before serving.

50.9 2.8 g 1.2 g 0.0 g 0.0 g 11.5 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

86.3 mg 33.2 mg 2.5 g 1.0 g 0.7 g 4.3 g

Protein Covered Strawberries Preparation time: 20 minutes Servings: 10 strawberries Ingredients: -

10 strawberries 2 tablespoons almond milk, unsweetened 2 (30g) scoops chocolate whey protein powder 2 teaspoons powdered Erythritol

Directions: 1. In a bowl, combine the whey protein powder, powdered Erythritol, and almond milk. 2. Stir until you have smooth paste. If needed, add some almond milk. 3. Dip the strawberries into chocolate and place onto plate lined with parchment paper. 4. Pop in the freezer for 15 minutes. 5. Serve after.

Nutrition Facts 1 0 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

27.2 0.6 g 0.2 g 0.0 g 0.0 g 13.8 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

21.1 mg 61.8 mg 1.6 g 0.4 g 1.1 g 4.2 g

omato Mozzarella Snack Preparation time: 5 minutes Servings: 2

Ingredients: - 2 medium ripe tomatoes - 4.5oz. (126g) mozzarella cheese, semi skimmed milk - Salt and pepper, to taste

Directions: 1. Slice the tomatoes into thin rounds. 2. Arrange onto plate and season with salt and pepper, to taste. 3. Tor the mozzarella into pieces and top the tomatoes. 4. Serve and enjoy.

Nutrition Facts 2 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

187.9 10.6 g 6.5 g 0.5 g 2.9 g 37.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

308.3 mg 326.6 mg 7.5 g 1.4 g 0.0 g 16.5 g

Greek Savory Yogurt Preparation time: 5 minutes Servings: 1

Ingredients: -

7oz. (196g) Fage 0% Greek Yogurt 1 teaspoon pine nuts 2 tablespoons chopped cucumbers 1¼ /4 teaspoon dried basil

Directions: 1. 2. 3. 4.

Nutrition Facts 1 Serving

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

Place the yogurt in a bowl. Stir in the cucumbers and basil. Toast the pine nuts in a skillet/frying pan for 1 minute. Top the yogurt with pine nuts just before serving.

109.7 0.9 g 0.1 g 0.5 g 0.2 g 0.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

64.3 mg 48.3 mg 7.7 g 0.3 g 6.8 g 17.6 g

Salmon Snack Preparation Time: 10 minutes Servings: 4 Ingredients: -

2 cucumbers, washed 4oz. (115g) cottage cheese, non-fat 1oz. (28g) capers 3oz. (85g) smoked salmon, sliced Salt and pepper, to taste

Directions: 1. Slice the cucumbers into 1/8 -inch thick rounds 2. In a bowl, combine the cottage cheese, capers, salt, and pepper. 3. Stir to combine. 4. Spread cottage cheese over cucumbers and top with sliced salmon. 5. Serve immediately.

Nutrition Facts 4 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

76.7 1.3 g 0.5 g 0.3 g 0.5 g 8.9 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

646.6 mg 269.1 mg 6.2 g 1.3 g 1.2 g 10.9 g

Pumpkin Seeds Clusters Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 15 clusters Ingredients: -

½cup (115g) pumpkin seeds 2 tablespoons coconut sugar 1 (30g) scoop whey protein powder 1 (33g) egg white 1 teaspoon vanilla paste

1/2

Directions: 1. Beat the egg white until firm peaks form. 2. Stir in the vanilla paste, coconut sugar, whey protein powder, and pumpkin seeds. 3. Preheat oven to 300F/150C and line baking sheet with parchment paper. 4. Place large teaspoon-sized drops onto baking sheet. 5. Bake the clusters for 15-20 minutes. Allow cooling before serving.

Nutrition Facts 1 5 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

41.6 2.2 g 0.4 g 0.0 g 0.0 g 4.6 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

23.9 mg 13.1 mg 2.6 g 0.3 g 2.3 g 3.1 g

una Boats Preparation Time: 10 minutes Servings: 8 boats

Ingredients: - 2 (50g) red bell peppers, seeded, cut into quarters - 6.5oz. (185g) can tuna, packed in water - 1 avocado, peeled, pitted - 1 pinch salt - 1 pinch pepper - 2 teaspoons lemon juice /2 - 1½cup (50g) bean sprouts, to serve with

Directions: 1. In a bowl, mash the avocado with lemon juice, salt, and pepper. Place aside. 2. Cut the bell peppers into quarters and remove all seeds and membrane. 3. Flake the tuna and combine with avocado. 4. Divide the tuna between pepper “boats” and top with bean sprouts. 5. Serve.

Nutrition Facts 8 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

59.7 3.6 g 0.6 g 0.5 g 2.1 g 8.1 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

78.3 mg 180.7 mg 2.8 g 1.8 g 0.6 g 5.1 g

Grilled Apricots with Yogurt Preparation Time: 5 minutes Cooking Time: 8 minutes Servings: 6 Ingredients: - 1lb. (450g) apricots, pitted, halved - 1 cup (285g) Fage 0% Greek Yogurt - 2 tablespoons powdered Erythritol

Directions: 1. Preheat grill pan over medium-high heat. Spray with cooking oil. 1/2 minutes over 2. Grill the apricots in a grill pan, for 1 ½ medium heat. 3. In a bowl, combine the yogurt and Erythritol. Drizzle apricots with yogurt and enjoy.

Nutrition Facts 6 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

57.9 0.3 g 0.0 g 0.1 g 0.1 g 0.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

14.9 mg 195.5 mg 9.9 g 1.5 g 8.5 g 4.9 g

Crunchy Eggs and Avocado Bowl Preparation Time: 5 minutes Servings: 1 bowl Ingredients: -

½avocado, peeled, chopped 2 hardboiled eggs, chopped 1 tablespoon yellow bell pepper, chopped 1 tablespoon pine nuts, toasted 1 handful spinach Salt and pepper, to taste

1/2

Directions: 1. Combine the avocado, eggs, spinach and bell pepper in a bowl. Season to taste. 2. Sprinkle with toasted pine nuts before serving.

Nutrition Facts 1 Serving

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

215.7 14.4 g 4.4 g 1.9 g 5.4 g 505.9 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

168.9 mg 198.9 mg 2.4 g 0.1 g 1.6 g 17.3 g

Deli Roll Up Preparation Time: 5 minutes Servings: 2 Ingredients: - 4 slices deli turkey - 1 avocado, sliced - 2 slices Cheddar Cheese, halved

Directions: 1. Place the deli turkey in front of you. 2. Top with cheese and avocado slices. Repeat the procedure with remaining ingredients. 3. Serve.

Nutrition Facts 2 Serving

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

106.0 6.8 g 0.9 g 0.8 g 4.2 g 11.4 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

375.9 mg 219.3 mg 5.1 g 2.9 g 1.0 g 7.5 g

Protein Chips Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 12 triangles/chips

Ingredients: -

2 tablespoons buckwheat flour 1 (30g) scoop whey protein powder 1 tablespoon ground flaxseeds 1 tablespoon Psyllium Husk 6oz. (168g) liquid egg whites 1/2 ½teaspoon salt

Directions: 1. In a bowl, combine all ingredients until smooth. 2. Coat large non-stick pan with coconut oil. Spread the batter all over the pan, thin as possible. 3. Cook over medium heat until done. Meanwhile, preheat the broiler. 4. Slice the prepared pancake into triangles and arrange onto baking sheet, lined with parchment paper. 5. Broil the chips for 2 minutes. Flip and broil until the other side is crunchy and browned. 6. Serve after.

Nutrition Facts 1 2 Serving

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

27.2 0.3 g 0.1 g 0.0 g 0.0 g 5.8 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

31.5 mg 48.6 mg 2.7 g 0.8 g 0.2 g 3.5 g

Blueberry Shake Preparation Time: 5 minutes Servings: 2 Ingredients: -

1 cup (30g) spinach 1 tablespoon ground flaxseeds 1/2 cup (118ml) Fage 0% plain yogurt ½ 2 (30g) vanilla whey protein 1 cup (140g) blueberries

Directions: 1. In a food blender, combine all ingredients. 2. Blend until smooth. 3. Serve immediately.

Nutrition Facts 2 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

214.0 4.4 g 1.4 g 1.5 g 0.4 g 71.7 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

126.3 mg 594.4 mg 18.1 g 4.5 g 11.7 g 27.4 g

Shrimps with Avocado Cream Ingredients:

Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4

-

1lb. (453g) shrimps, peeled and deveined 1 garlic clove, chopped 2 teaspoons dried basil 1/2 teaspoon salt ½

For the sauce: -

1 avocado, peeled, pitted 1/2 cup almond milk ½ 2 garlic cloves, chopped 1 pinch salt

Directions: 1. Preheat oven to 400F/200C and line baking sheet with parchment paper. 2. Toss the shrimps with garlic, and basil. Arrange the shrimps onto baking sheet and season with salt. 3. Cook the shrimps for 6-7 minutes. 4. Meanwhile, prepare the sauce: heat some oil in small pan. Add garlic and cook until fragrant. 5. Scrape the garlic in a food blender. Add the remaining sauce ingredients and pulse until smooth. 6. Serve with baked shrimps.

Nutrition Facts 4 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

200.1 9.0 g 1.3 g 1.6 g 4.8 g 172.1 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

193.9 mg 479.6 mg 5.7 g 3.4 g 0.3 g 24.1 g

Strawberry Yogurt Smoothie Preparation Time: 5 minutes Servings: 2

Ingredients: -

1 cup (152g) strawberry halves 1 cup (285g) Fage 0% Greek Yogurt 1 cup almond milk 2 teaspoons chia seeds 2 tablespoons powdered Erythritol

Directions: 1. In a food blender, combine all ingredients. 2. Pulse until smooth. 3. Serve after.

Nutrition Facts 2 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

107.8 1.8 g 0.0 g 0.4 g 1.1 g 0.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

133.3 mg 221.2 mg 10.8 g 2.3 g 9.0 g 12.4 g

Banana Peanut Butter Pudding Preparation Time: 5 minutes Servings: 6 Ingredients: -

2 tablespoons cream cheese, low-fat 2 (30g) scoops vanilla whey protein 3 tablespoons peanut butter, without salt 2 tablespoons agave 1 teaspoon cinnamon 8oz. (225g) Fage 0% yogurt 1 Banana sliced

Directions: 1. 2. 3. 4.

Nutrition Facts 6 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

In a bowl, combine the peanut butter and yogurt. Add in the cream cheese, agave, and cinnamon. Add the protein powder and blend until combined. Serve with fresh sliced banana.

101.6 5.4 g 1.6 g 1.2 g 2.2 g 16.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

78.0 mg 132.9 mg 5.4 g 1.1 g 3.6 g 9.1 g

Deviled Eggs Preparation Time: 10 minutes Servings: 6 Ingredients: -

6 hardboiled eggs 1¼ /4 cup (71g) Fage 0% Greek Yogurt 1 teaspoon mustard 1 teaspoon chopped capers Salt and pepper, to taste 1 pinch Cayenne pepper or smoked paprika

Directions: 1. Peel the eggs and cut in half, by length. Remove the egg yolk. 2. In a mini blender, combine the egg yolk with Greek yogurt, mustard, capers, salt, and pepper. 3. Pulse until smooth. 4. Fill the empty egg white shells with yolk mixture and serve after, sprinkled with paprika.

Nutrition Facts 6 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

84.0 5.3 g 1.6 g 0.7 g 2.0 g 186.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

81.2 mg 64.3 mg 1.1 g 0.0 g 1.0 g 7.3 g

Chocolate Peanut Butter Cottage Cheese Pudding Preparation Time: 5 minutes Servings: 1 bowl Ingredients: -

1 (30g) scoop chocolate protein powder 1/2 cup (113g) cottage cheese ½ 2 tablespoons peanut butter, without salt Pinch of stevia 1 tbsp chocolate shavings

Directions: 1. In a bowl, combine the cottage cheese with stevia and chocolate protein powder. 2. Melt the peanut butter in a microwave. 3. Drizzle all over the pudding mix and mix in. 4. Sprinkle with a few chocolate shavings. 5. Serve and enjoy.

Nutrition Facts 1 Serving

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

383.4 18.9 g 5.1 g 4.5 g 7.8 g 79.2 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

629.3 mg 440.2 mg 14.8 g 2.5 g 8.3 g 43.8 g

Cucumber urkey Rolls Preparation Time: 10 minutes Servings: 6 rolls Ingredients: -

6oz. (170g) smoked turkey, shredded 3 cucumbers, cut into thin strips 1/2 cup (15g) spinach, chopped ½ 1 red pepper 6 slices mozzarella cheese 4 tablespoons basil pesto Slice and pepper, to taste

Directions: 1. Slice the cucumbers with veggie peeler. 2. Arrange the cucumber strips in front of you. Season with salt and pepper. 3. Spread the basil pesto all over the cucumber. Top with mozzarella, turkey, red pepper and spinach. 4. Roll up and serve. You can secure with the cocktail pick.

Nutrition Facts 6 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

69.1 2.0 g 1.0 g 0.1 g 0.4 g 18.0 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

359.0 mg 283.6 mg 5.0 g 1.3 g 0.5 g 8.9 g

Yogurt Guacamole with Veggies Preparation Time: 5 minutes Servings: 2 Ingredients: -

1 avocado, peeled and pitted 1/2 cup (140g) Fage 0% Greek Yogurt ½ 2 (30g) scoop whey protein 1 garlic clove, chopped 1/4 cup (15g) chopped cilantro/coriander ¼ 1 chili pepper, seeded, chopped Salt and pepper, to taste 1 plate sliced veggies of choice: cucumber, red peppers, carrot, celery sticks etc.

Directions: 1. In a food blender, combine the avocado, yogurt, protein powder, garlic, cilantro/coriander, chili pepper, salt, and pepper. 2. Pulse until smooth and creamy. 3. Transfer into a bowl and serve with veggie sticks.

Nutrition Facts 2 Servings

Amount/Serving

Amount/Serving Calories Total Fat

Saturated Fat Polyunsaturated Fat Monounsaturated Fat

Cholesterol

292.3 15.6 g 3.0 g 1.6 g 8.5 g 69.2 mg

Sodium Potassium Total Carbohydrate Dietary Fiber Sugars

Protein

120.3 mg 634.7 mg 13.2 g 6.4 g 4.8 g 28.2 g

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About

Rudy Mawer Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s experience in physique transformation. He has successfully coached over 500 personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and Bodybuilders and World Record Holders. Along with this, he has a 1st class Masters and Bachelors in Exercise & Nutrition Science, is a certified CISSN Sports Nutritionist and is a respected researcher in the fitness,supplement and nutrition scientific community. Rudy also consults for the worlds leading fitness authorities and is a part time scientific editor for Bodybuilding.com, T-Nation, Authority Nutrition, Muscle Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more… You can now get the advanced techniques that Rudy has tried and tested on over 500 clients, along with nearly a decade of research in a condensed and donefor-you plans and articles over at www.rudymawer.com

Endof Book

Photo Credits Almond Bars: Amarita Petcharakul © 123RF.com Protein Bites : Maksim Shebeko © 123RF.com Protein Covered Strawberries : Nikola Bilic © 123RF.com Tomato Mozzarella Snack : rafalstachura © 123RF.com Greek Savoury Yoghurt : Ivan Mateev © 123RF.com Salmon Stack : margouillat © 123RF.com Pumpkin Seed Clusters : Natallia Khlapushyna © 123RF.com Tuna Boats : Marjorie A. Bull © 123RF.com Grilled Apricots with Yoghurt : Val Thoermer © 123RF.com Crunchy Eggs and Avocado Bowl : kiboka © 123RF.com Deli Roll Up : Anton Gorbachev © 123RF.com Protein Chips : ftlaudgirl © 123RF.com Blueberry Shake : oksix © 123RF.com Shrimps with Avocado Cream : margouillat © 123RF.com Strawberry Yoghurt Smoothie : Desislava Vasileva © 123RF.com Banana Peanut Butter Smoothie : Nataliya Arzamasova © 123RF.com Devilled Eggs : iuliian © 123RF.com Chocolate Peanut Butter Cottage Cheese Pudding : Robyn Mackenzie © 123RF.com Cucumber Turkey Rolls : Oxana Zaytseva © 123RF.com Yoghurt Guacamole with Veggies : FoodCollection © 123RF.com