THE

Physique
FRIENDLY

;/1@=
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

Prep Time & Serving Size

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
Ingredients & Directions - 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

Nutrition Calories 115.8 Sodium 124.2 mg

Macro & Micronutrient Facts Total Fat 5.2 g Potassium 35.2 mg

Details per Serving Saturated Fat

Polyunsaturated Fat
1.6 g
0.0 g
Total Carbohydrate
Dietary Fiber
3.6 g
0.5 g
8 Servings Monounsaturated Fat 0.1 g Sugars 1.7 g
Cholesterol 50.0 mg Protein 14.0 g

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

Nutrition Calories 115.8 Sodium 124.2 mg

Facts Total Fat

Saturated Fat
5.2 g
1.6 g
Potassium
Total Carbohydrate
35.2 mg
3.6 g
Polyunsaturated Fat 0.0 g Dietary Fiber 0.5 g
8 Servings Monounsaturated Fat 0.1 g Sugars 1.7 g
Cholesterol 50.0 mg Protein 14.0 g
Chicken Parmesan Bites
Preparation Time: 5 minutes
Ingredients:
Cooking Time: 20 minutes
- 18oz. (510g) cooked and shredded chicken
Servings: 14 balls - 2 medium eggs
- 1
/4 cup (60g) tomato paste
- 1
/2 cup (65g) wheat germ
- 1
/2 cup (40g) grated parmesan
- 1
/2 teaspoon dried basil
- 1
/2 teaspoon dried thyme
- 1
/2 teaspoon dried parsley
- 1
/2 teaspoon black pepper
- 1
/4 teaspoon salt

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

Nutrition Calories 7 2.1 Sodium 7 3.3 mg

Facts Total Fat

Saturated Fat
2.2 g
0.9 g
Potassium
Total Carbohydrate
109 .1 mg
2.3 g
Polyunsaturated Fat 0.5 g Dietary Fiber 0.6 g
1 4 Servings Monounsaturated Fat 0.6 g Sugars 0.0 g
Cholesterol 24.8 mg Protein 10.4 g
Coconut Parmesan Ingredients:
- 1lb. tilapia, cut into strips (fingers)

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

Nutrition Calories 208.3 Sodium 9 8.7 mg

Facts Total Fat

Saturated Fat
4.6 g
1.9 g
Potassium
Total Carbohydrate
368.6 mg
12.0 g
Polyunsaturated Fat 0.2 g Dietary Fiber 6.1 g
4 Servings Monounsaturated Fat 0.4 g Sugars 1.4 g
Cholesterol 9 7 .5 mg Protein 31.2 g
Pork Cutlets with Peppers
Ingredients:
Preparation Time: 5 minutes - 1.5lb. (680g) pork cutlets, pound them to
Cooking Time: 15 minutes 1/4 -inch thick (0.5cm)

- 1 tablespoon olive oil

Servings: 6 - 12oz. (340g) cannellini beans
- 2 tablespoons chopped parsley
- 2 tablespoons chopped cilantro/coriander/coriander
- 2 (50g) red bell peppers, seeded, sliced
- 2 shallots, sliced
- 1 tablespoon red wine vinegar
- 1
/2 teaspoon salt
- 1
/4 teaspoon pepper

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

Nutrition Calories 285.1 Sodium 4.3 mg

Facts Total Fat

Saturated Fat
6.1 g
0.5 g
Potassium
Total Carbohydrate
103.5 mg
13.4 g
Polyunsaturated Fat 0.3 g Dietary Fiber 6.1 g
4 Servings Monounsaturated Fat 2.5 g Sugars 1.3 g
Cholesterol 0.0 mg Protein 44.6 g
Chicken with Cheese Vinaigrette
Preparation Time: 5 minutes Ingredients:
Cooking Time:
- 4 6oz. (168g) chicken breast fillets
Servings: 4 - cup
1/4 (15g) chopped parsley
- 1 tablespoon chopped mint
- 2oz. (55g) crumbled feta cheese
- 1teaspoon
/4 black pepper
- A handful of spinach leaves
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon salt

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

Nutrition Calories 435.4 Sodium 621.9 mg

Facts Total Fat

Saturated Fat
29 .0 g
8.0 g
Potassium
Total Carbohydrate
852.7 mg
3.7 g
Polyunsaturated Fat 4.4 g Dietary Fiber 1.9 g
4 Servings Monounsaturated Fat 14.5 g Sugars 0.4 g
Cholesterol 120.1 mg Protein 39 .5 g
Preparation Time: 5 minutes
Cooking Time: 20 minutes Ingredients:
Servings: 4 - 1lb. (453g) extra-lean ground turkey
- 2 medium zucchinis, spiralized
- 1 teaspoon celery flakes
- 1 cup (230ml) tomato sauce
- 2 garlic cloves, chopped
- 1tablespoon
/2 olive oil
- 1teaspoon
/2 salt

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

Nutrition Calories 17 5.7 Sodium 681.8 mg

Facts Total Fat

Saturated Fat
5.4 g
1.3 g
Potassium
Total Carbohydrate
228.8 mg
4.7 g
Polyunsaturated Fat 0.2 g Dietary Fiber 1.0 g
4 Servings Monounsaturated Fat 1.3 g Sugars 2.6 g
Cholesterol 65.0 mg Protein 27 .0 g
Simple Rosemary Salmon
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4 Ingredients:
- 4 6oz. (168g) salmon steaks
- 2 teaspoons fresh chopped rosemary
- 1 tablespoon lime juice
- 2 tablespoon olive oil
- 1 tablespoon coconut aminos
- 1teaspoon
/2 salt
- 1teaspoon
/4 garlic powder

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

Nutrition Calories 281.0 Sodium 182.9 mg

Facts Total Fat

Saturated Fat
14.2 g
2.1 g
Potassium
Total Carbohydrate
838.2 mg
2.1 g
Polyunsaturated Fat 4.7 g Dietary Fiber 0.1 g
4 Servings Monounsaturated Fat 6.1 g Sugars 1.6 g
Cholesterol 9 4.0 mg Protein 33.9 g
 Ingredients:

Preparation Time: 5 minutes -

-
1lb. (453g) extra-lean turkey mince
6oz. (170g) bean sprouts
Cooking Time: 15 minutes - 2 medium eggplant/aubergines/aubergines
- 1 (40g) green bell pepper, seeded, slice
Servings: 6 - 4 garlic cloves, chopped
- 2 tablespoons chopped cilantro/coriander
- 1 tablespoon coconut aminos
- 1teaspoon
/4 salt
- 1 tablespoon sesame seeds
- 1 teaspoon Sriracha sauce

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

Nutrition Calories 154.0 Sodium 135.8 mg

Facts Total Fat

Saturated Fat
2.7 g
0.7 g
Potassium
Total Carbohydrate
410.5 mg
14.0 g
Polyunsaturated Fat 0.1 g Dietary Fiber 5.0 g
6 Servings Monounsaturated Fat 0.0 g Sugars 2.2 g
Cholesterol 43.3 mg Protein 19 .8 g
Collard Greens Pork Salad Ingredients:
Preparation Time: 5 minutes - 3 6oz. (170g) pork tenderloin, fat trimmed
Cooking Time: 15 minutes - 1lb. (453g) collard greens, trimmed, chopped
-
1/4 cup (43g) pitted and chopped dates

Servings: 4 - 2 tablespoons extra-virgin olive oil

- 2 scallions, chopped
- 2 tablespoons lemon juice
- 1 Bosc pear, peeled, cored, chopped
- 1teaspoon
/2 salt
- 1teaspoon
/4 black pepper

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

Nutrition Calories 330.6 Sodium 468.2 mg

Facts Total Fat

Saturated Fat
11.6 g
2.6 g
Potassium
Total Carbohydrate
659 .2 mg
17 .0 g
Polyunsaturated Fat 0.7 g Dietary Fiber 3.5 g
4 Servings Monounsaturated Fat 3.3 g Sugars 7 .2 g
Cholesterol 124.0 mg Protein 40.7 g
Steak
with Asian Salad Ingredients:
- 1lb.(453g) flank steak, trimmed
Preparation Time: 5 minutes - 1 teaspoon chopped fresh ginger
- 3 tablespoons hoisin sauce
Cooking Time: 12 minutes - 1
/2 teaspoon orange zest, grated

Servings: 4 - 3 medium cucumbers, peeled and sliced

- 2 tablespoons lime juice
- 2 teaspoons fish sauce
- 1 carrot, cut into matchsticks
- 1 tablespoon cilantro/coriander/coriander
- 1
/4 cup (40g) red onion, sliced
- 1/8 teaspoon salt
- 1 tablespoon powdered Erythritol

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

Nutrition Calories 235.1 Sodium 9 63.4 mg

Facts Total Fat

Saturated Fat
8.8 g
3.5 g
Potassium
Total Carbohydrate
67 5.8 mg
15.7 g
Polyunsaturated Fat 0.5 g Dietary Fiber 2.1 g
4 Servings Monounsaturated Fat 3.4 g Sugars 3.7 g
Cholesterol 40.0 mg Protein 26.2 g
Halibut and Leeks Ingredients:
- 4 6oz. (170g) halibut fillets
Preparation Time: 5 minutes - 4 medium leek, chopped, white and light green
part only
Cooking Time: 15 minutes - 2 tablespoons tarragon vinegar
Servings: 4 - 3teaspoon
/4 salt
- 3
/4 teaspoon black pepper
- 3
/4 cup water (177ml) water
- 2 tablespoons olive oil
- 1
/4 cup (40g) raisins

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

Nutrition Calories 382.0 Sodium 137 .2 mg

Facts Total Fat

Saturated Fat
12.1 g
1.7 g
Potassium
Total Carbohydrate
1, 214.5 mg
20.5 g
Polyunsaturated Fat 2.3 g Dietary Fiber 2.0 g
4 Servings Monounsaturated Fat 6.6 g Sugars 9 .4 g
Cholesterol 69 .7 mg Protein 47 .0 g
 Ingredients:

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

Nutrition Calories 313.9 Sodium 339 .5 mg

Facts Total Fat

Saturated Fat
9 .2 g
0.9 g
Potassium
Total Carbohydrate
243.2 mg
16.5 g
Polyunsaturated Fat 0.6 g Dietary Fiber 2.0 g
4 Servings Monounsaturated Fat 5.0 g Sugars 8.7 g
Cholesterol 9 7 .5 mg Protein 40.4 g
Salmon Slaw Ingredients:
Preparation Time: 10 minutes -
-
8oz. (226g) can salmon, packed in water
1 cup (110g) grated carrot
Servings: 2 - 1 cup (90g) shredded cabbage
- 1cup
/2 (66g) diced cucumbers
- 2 radishes, sliced thinly
- 2 broccoli florets, steamed
For the dressing:
- 2 teaspoons coconut aminos
- 1 teaspoon sesame oil
- 1 pinch garlic powder
- 1 pinch cayenne pepper
- 1/8 teaspoon chopped ginger
- 1 tablespoon rice wine vinegar
- 1
/2 teaspoon Erythritol

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

Nutrition Calories 206.4 Sodium 686.7 mg

Facts Total Fat

Saturated Fat
4.5 g
1.4 g
Potassium
Total Carbohydrate
314.2 mg
15.2 g
Polyunsaturated Fat 1.0 g Dietary Fiber 2.7 g
2 Servings Monounsaturated Fat 0.9 g Sugars 8.6 g
Cholesterol 40.0 mg Protein 27 .2 g
Shrimps with
Rice and Eggs
Preparation Time: 5 minutes
Ingredients:
-
-
1lb. (453g) shrimps, peeled and deveined
1 cup (190g) brown cooked rice
- 4 scallions, chopped, white and light green part only
Cooking Time: 10 minutes - 2 garlic cloves, chopped
Servings: 4 - 2 large eggs, beaten
- 1
/4 cup (40g) green peas
- 1
/4 cup (45g) corn
- 2 tablespoon coconut aminos
- 1 tablespoon olive oil
- 2 teaspoons chopped ginger
- 2 (50g) red bell peppers, seeded, chopped
- 1 pinch salt

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

Nutrition Calories 259 .3 Sodium 351.3 mg

Facts Total Fat

Saturated Fat
5.9 g
1.4 g
Potassium
Total Carbohydrate
382.3 mg
21.3 g
Polyunsaturated Fat 1.4 g Dietary Fiber 2.4 g
4 Servings Monounsaturated Fat 1.9 g Sugars 4.8 g
Cholesterol 254.0 mg Protein 28.2 g
Chicken Apple Sausage
Preparation Time: 10 minutes Ingredients:
Cooking Time: 10 minutes
- 1lb. (453g) ground chicken
Servings: 8 burgers - 1 white onion, diced
- 1 red apple, diced
- 1 teaspoon coriander seeds, ground
- 1
/4 cup (25g) chopped parsley
- 1 teaspoon salt
- 1
/4 teaspoon red pepper flakes
- 1
/4 teaspoon smoked paprika

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

Nutrition Calories 80.6 Sodium 37 .9 mg

Facts Total Fat

Saturated Fat
0.7 g
0.2 g
Potassium
Total Carbohydrate
205.2 mg
4.6 g
Polyunsaturated Fat 0.0 g Dietary Fiber 1.0 g
8 Servings Monounsaturated Fat 0.0 g Sugars 2.4 g
Cholesterol 32.0 mg Protein 13.5 g
Shrimp and Green
Beans for Oven
Preparation Time: 5 minutes
Ingredients:
-
-
-
-
1lb. (453g) peeled and deveined shrimps
1 teaspoon lime zest
1 tablespoon olive oil
1
/4 teaspoon salt

Cooking Time: 20 minutes - 1 pinch cayenne pepper

Ingredients:
Servings: 4
- 1lb. (453g) green beans
-
1/2 teaspoon ground cumin

-
1/2 teaspoon ground coriander

- 1 tablespoon olive oil

-
1/2 teaspoon black pepper

-
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

Nutrition Calories 19 8.3 Sodium 359 .6 mg

Facts Total Fat

Saturated Fat
6.8 g
1.0 g
Potassium
Total Carbohydrate
460.9 mg
9 .7 g
Polyunsaturated Fat 1.2 g Dietary Fiber 4.1 g
4 Servings Monounsaturated Fat 3.7 g Sugars 0.1 g
Cholesterol 17 2.1 mg Protein 25.2 g
Cold Chicken Salad
Preparation Time: 10 minutes Cooking Time: 20 minutes
Ingredients:
Servings: 4 - 9oz. (255g) cooked and shredded chicken breasts
- 1
/4 cup (60g) Fage 0% thick Yogurt
- 2 tablespoons mayonnaise
- 1 green apple, cored, peeled, chopped
- 1 celery stalk, trimmed, chopped
- 2 tablespoons crushed walnuts
- 2 tablespoons snipped chives
- 1
/4 teaspoon salt
- 1
/4 teaspoon black pepper
- 1
/4 teaspoon ground cumin

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

Nutrition Calories 19 8.9 Sodium 230.0 mg

Facts Total Fat

Saturated Fat
11.1 g
1.6 g
Potassium
Total Carbohydrate
238.9 mg
8.4 g
Polyunsaturated Fat 3.3 g Dietary Fiber 1.8 g
4 Servings Monounsaturated Fat 1.2 g Sugars 5.5 g
Cholesterol 41.4 mg Protein 17 .2 g
Herbed Lamb Chops
Preparation Time: 5 minutes
Ingredients:
Cooking Time: 10 minutes - 1lb. (453g) lamb chops (8 chops)
Servings: 8 lamb chops - 1 tablespoon olive oil
- 1
/4 cup (15g) snipped chives
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried basil
- 1 teaspoon lemon zest, grated
- 1
/2 teaspoon salt
- 1
/2 teaspoon black pepper
- 1 tablespoon mustard

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

Nutrition Calories 142.2 Sodium 202.9 mg

Facts Total Fat

Saturated Fat
8.5 g
3.7 g
Potassium
Total Carbohydrate
210.0 mg
0.8 g
Polyunsaturated Fat 0.4 g Dietary Fiber 0.2 g
8 Servings Monounsaturated Fat 3.6 g Sugars 0.2 g
Cholesterol 48.1 mg Protein 14.8 g
Broiled Sole with Herbs
Preparation Time: 10 minutes
Ingredients:
Cooking Time: 6 minutes
- 1lb. (453g) sole fish fillets
Servings: 2 - 3 scallions, chopped
- 4 garlic cloves, chopped
- 1
/4 cup (25g) parsley, chopped
- 2 tablespoons parsley, chopped
- 1 tablespoon olive oil
- 1
/2 teaspoon salt
- 1
/2 teaspoon black pepper

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

Nutrition Calories 123.6 Sodium 388.3 mg

Facts Total Fat

Saturated Fat
2.2 g
0.7 g
Potassium
Total Carbohydrate
64.2 mg
2.1 g
Polyunsaturated Fat 0.1 g Dietary Fiber 0.5 g
2 Servings Monounsaturated Fat 0.8 g Sugars 0.3 g
Cholesterol 55.1 mg Protein 22.6 g
 una with Bok Choy
Preparation Time: 15 minutes
Ingredients:
-
-
-
4 5oz. (140g) tuna steak
1/3 cup (75ml) coconut aminos
1 tablespoon Teriyaki sauce
- 1 tablespoon chopped ginger
Cooking Time: 10 minutes - 3 tablespoons vegetable broth
- 4 (120g) heads baby bok/pak choy, quartered
Servings: 4 - 1 tablespoon olive oil
- 1
/4 teaspoon salt

Directions:
1. In a bowl, combine the 1/4 cup (60ml) coconut aminos,

ginger, and vegetable broth.

2. Add tuna and let it marinate for 10 minutes.
3. Meanwhile, divide oil between two skillets/frying pans.
Heat the skillets/frying pans over medium-high heat.
Add the quartered pak choy placing it cut-side down.
4. Cook, without moving for 2-3 minutes or until charred in spots.
5. Once the bok choy is wilted, transfer into one skillet/
frying pan. Cook for 4 minutes and remove from the
heat. Stir in the reserved coconut aminos and season
to taste.
6. Remove the tuna from marinade and preheat the grill.
7. Grill the tuna steak for 5 minutes in total. Serve with
pak/bok choy.

Amount/Serving Amount/Serving

Nutrition Calories 225.5 Sodium 654.6 mg

Facts Total Fat

Saturated Fat
4.6 g
0.2 g
Potassium
Total Carbohydrate
144.1 mg
11.3 g
Polyunsaturated Fat 0.1 g Dietary Fiber 0.0 g
4 Servings Monounsaturated Fat 0.8 g Sugars 8.3 g
Cholesterol 0.0 mg Protein 35.1 g
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About
Rudy Mawer
Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decades
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 done-
for-you plans and articles over
at www.rudymawer.com
Endof
Book
 Photo Credits
Turkey Thai Skewers : bovalentino 123RF.com
Chicken Parmesan Bites : Michael Gray 123RF.com
Coconut Parmesan Fish Fingers : Saney Ponjud 123RF.com
Pork Cutlets with Peppers : Kitz Corner 123RF.com
Chicken with Cheese Vinaigrette : Matthew Antonino 123RF.com
Zucchini Noodles and Turkey Bolognese : Charies Wollertz 123RF.com
Simple Rosemary Salmon : Mark Skalny 123RF.com
Turkey Stir Fry : Robyn Mackenzie 123RF.com
Collard Greens Pork Salad : Atiketta Sangasaeng 123RF.com
Steak with Asian Salad : cokemomo 123RF.com
Halibut and Leeks : Marco Mayer 123RF.com
Healthy Stir-fry : Cheryl Davis 123RF.com
Salmon Slaw : Alexander Mychko 123RF.com
Shrimps with Rice and Eggs : Rod Wonglitikpanya 123RF.com
Chicken Apple Sausage : Nataliia Peredniankina 123RF.com
Shrimp and Green Beans for oven : mackoflower 123RF.com
Cold Chicken Salad : funlovingvolvo 123RF.com
Herbed Lamb Chops : Bernd Juergens 123RF.com
Broiled Sole with Herbs : FoodCollection 123RF.com
Tuna with Bok Choy : Heinz Leitner 123RF.com