THE

Physique
F R I E N D LY

;/1@=
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

For the dressing:

- 1 garlic clove, chopped
- 2 tablespoons lemon juice
- 1
/4 teaspoon salt
- 1 pinch ground pepper
- 1 tablespoon raw cider vinegar
Ingredients & Directions - 1 teaspoon mustard

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

Nutrition Calories 310.8 Sodium 317 .4 mg

Macro & Micronutrient Facts Total Fat
Saturated Fat
12.2 g
3.1 g
Potassium
Total Carbohydrate
7 12.4 mg
19.6 g
Details per Serving 2 Servings Polyunsaturated Fat 4.6 g Dietary Fiber 5.0 g
Monounsaturated Fat 3.2 g Sugars 1.3 g
Cholesterol 7 2.3 mg Protein 31.0 g

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

For the dressing:

- 1 garlic clove, chopped
- 2 tablespoons lemon juice
- 1
/4 teaspoon salt
- 1 pinch ground pepper
- 1 tablespoon raw cider vinegar
- 1 teaspoon mustard

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

Nutrition Calories 310.8 Sodium 317 .4 mg

Facts Total Fat

Saturated Fat
12.2 g
3.1 g
Potassium
Total Carbohydrate
7 12.4 mg
19.6 g
Polyunsaturated Fat 4.6 g Dietary Fiber 5.0 g
2 Servings Monounsaturated Fat 3.2 g Sugars 1.3 g
Cholesterol 7 2.3 mg Protein 31.0 g
Aromatic Pork enderloin
Preparation Time: 10 minutes Ingredients:
Cooking time: 20 minutes -
-
1lb. (453g) pork tenderloin
1 tablespoon fresh rosemary, copped
Servings: 4 - 1 teaspoon garlic powder
- 1 teaspoon lemon zest
- 1 teaspoon olive oil
- 1
/2 teaspoon salt
- 1
/4 teaspoon black pepper

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

Nutrition Calories 238.8 Sodium 101.2 mg

Facts Total Fat

Saturated Fat
10.5 g
2.6 g
Potassium
Total Carbohydrate
494.3 mg
0.2 g
Polyunsaturated Fat 0.8 g Dietary Fiber 0.1 g
4 Servings Monounsaturated Fat 3.6 g Sugars 0.0 g
Cholesterol 89.5 mg Protein 33.3 g
 urkey and
Zucchini Burgers Ingredients:
-
-
-
1lb. (453g) extra-lean ground turkey
1 cup (124g) grated zucchini, liquid squeezed
1 medium egg
- 2 tablespoons chopped flat-leaf parsley
- 2 tablespoons chopped coriander
Preparation Time: 10 minutes - 2 garlic cloves, chopped
Cooking Time: 10 minutes -
-
1
/2 teaspoon ground cumin
1
/2 teaspoon salt
Servings: 4 burgers - 1
/4 teaspoon black pepper

For the lime sauce:

- 7oz. (195g)Fage 0% Natural yogurt
- 1 tablespoon olive oil
- 1 lime, juiced
- Salt and pepper, to taste

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

Nutrition Calories 218.9 Sodium 102.6 mg

Facts Total Fat

Saturated Fat
8.0 g
1.8 g
Potassium
Total Carbohydrate
156.2 mg
4.6 g
Polyunsaturated Fat 0.5 g Dietary Fiber 0.7 g
4 Servings Monounsaturated Fat 2.9 g Sugars 2.5 g
Cholesterol 108.1 mg Protein 31.8 g
Salmon with
Stir- ried Salad Ingredients:
-
-
-
4 4oz. (113g) salmon fillets, skin on
1 tablespoon sesame oil
2 tablespoon soy sauce
- 1 teaspoon chopped ginger
- 2 (120g) red bell peppers, seeded, sliced
Preparation Time: 5 minutes - 2 (100g) green bell peppers, sliced
Cooking Time: 10 minutes - 1 red chili pepper, seeded and chopped
- 2 cups (60g) baby spinach
Servings: 4 - 2 tablespoons coriander leaves
- 1
/4 teaspoon salt
- 1/8 teaspoon black pepper

Directions:
1. In a bowl, combine the 1/2 tablespoon sesame

oil, soy sauce, chopped ginger, and chili pepper.

2. Preheat the grill. Brush the salmon fillets with
oil and season to taste.
3. Grill over 500F/260C fir, for total 8 minutes,
starting with the skin down.
4. Heat the remaining sesame oil in the pan. Once
hot, add the bell peppers and coriander.
5. Stir-fry for 1-2 minutes over medium-high heat.
Remove from the heat and stir in the spinach.
6. Pour over prepared soy dressing and toss to
combine.
7. Serve with prepared salmon.

Amount/Serving Amount/Serving

Nutrition Calories 209.9 Sodium 401.6 mg

Facts Total Fat

Saturated Fat
6.3 g
1.0 g
Potassium
Total Carbohydrate
657 .1 mg
7 .2 g
Polyunsaturated Fat 2.5 g Dietary Fiber 2.0 g
4 Servings Monounsaturated Fat 1.8 g Sugars 3.0 g
Cholesterol 7 5.7 mg Protein 30.6 g
Chicken Meatballs with Cheese Ingredients:
Preparation Time: 5 minutes - 1.5lb. (680g) chopped chicken
- 3.5oz. (99g) liquid egg whites
Cooking Time: 12 minutes - 1 (95g) almond flour
Servings: 10 meatballs - 1
/2 (30g) red bell pepper, seeded, finely chopped
- 1
/2 (25g) green bell pepper, seeded, finely chopped
- 2 garlic cloves, chopped
- 1 tablespoon dried basil
- 1 tablespoon onion powder
- 1 cup (113g) low-fat mozzarella, torn into pieces
- 1 jalapeno, seeded, chopped

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

Nutrition Calories 213.4 Sodium 126.6 mg

Facts Total Fat

Saturated Fat
14.2 g
3.6 g
Potassium
Total Carbohydrate
46.6 mg
4.3 g
Polyunsaturated Fat 0.1 g Dietary Fiber 1.5 g
1 0 Servings Monounsaturated Fat 0.5 g Sugars 1.0 g
Cholesterol 57 .6 mg Protein 18.8 g
Lettuce urkey ajita Wrap Ingredients:
Preparation Time: 5 minutes - 1.25lb. (566g) extra-lean ground turkey
- 1 (50g) red bell pepper, seeded, sliced
Cooking Time: 10 minutes - 2 garlic cloves, chopped
Servings: 4 wraps - 1 yellow onion, chopped
- 5oz. (140g) mushrooms
- 1
/2 tablespoon olive oil
- 1 teaspoon dried oregano
- 1
/4 teaspoon salt
- 1
/4 teaspoon cumin powder
- 1
/4 teaspoon black pepper
- 4 leaves lettuce

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

Nutrition Calories 181.9 Sodium 82.3 mg

Facts Total Fat

Saturated Fat
4.2 g
1.2 g
Potassium
Total Carbohydrate
217 .0 mg
4.8 g
Polyunsaturated Fat 0.1 g Dietary Fiber 1.5 g
4 Servings Monounsaturated Fat 0.0 g Sugars 1.2 g
Cholesterol 7 3.1 mg Protein 31.0 g
 resh Mediterranean
Kebabs
Preparation Time: 5 minutes
Ingredients:
-
-
-
-
-
1lb. (453g) beef tenderloin, cubed
1
/2 lb. (225g) button mushrooms, stems removed
2 garlic cloves, finely chopped
1 teaspoon fresh chopped mint
1 teaspoon dried thyme
Cooking Time: 10 minutes - 1 teaspoon dried basil
Servings: 4 kebabs - 1
/2 teaspoon smoked paprika
- 2 tablespoons lime juice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon olive oil
- 1 teaspoon lime zest
- 1
/4 teaspoon salt
- 1
/4 teaspoon cayenne pepper

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

Nutrition Calories 301.4 Sodium 59.8 mg

Facts Total Fat

Saturated Fat
21.2 g
8.5 g
Potassium
Total Carbohydrate
558.3 mg
3.4 g
Polyunsaturated Fat 0.9 g Dietary Fiber 1.0 g
4 Servings Monounsaturated Fat 9.0 g Sugars 1.3 g
Cholesterol 7 7 .1 mg Protein 24.1 g
Sweet and Sour Chicken
with Cauliflower Rice Ingredients:
-
-
-
-
1 1/2 lb. (566g) chicken breasts, cut into cubes

3 tablespoons tomato paste

2 teaspoons garlic powder
1/2 cup (125ml) chicken stock
Preparation Time: 5 minutes - 1/4 cup (50g) Eyrthritol

Cooking Time: 15 minutes - 1 tablespoon coconut BCAA (amino acids)

- 1
/2 cup white vinegar
Servings: 4 - medium head cauliflower
1/2

- 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

Nutrition Calories 185.1 Sodium 308.1 mg

Facts Total Fat

Saturated Fat
2.3 g
0.1 g
Potassium
Total Carbohydrate
37 8.8 mg
9.7 g
Polyunsaturated Fat 0.2 g Dietary Fiber 2.4 g
4 Servings Monounsaturated Fat 0.2 g Sugars 3.8 g
Cholesterol 7 4.0 mg Protein 32.2 g
Asian Style una Balls Ingredients:
Preparation Time: 10 minutes - 10oz. (280g) can water-packed tuna
- 1 medium potato, cooked and mashed
Cooking Time: 6 minutes - 1 medium egg
Servings: 12 balls - 2 spring onions, chopped finely
- 3 tablespoons lime juice
- 1 tablespoon fish sauce
- 2 tablespoons coconut aminos
- 1 tablespoon chopped ginger
- 2 tablespoons sesame seeds
- 1 red chili pepper, seeded, chopped

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

Nutrition Calories 41.8 Sodium 26.2 mg

Facts Total Fat

Saturated Fat
0.6 g
0.3 g
Potassium
Total Carbohydrate
37 8.8 mg
110.9 g
Polyunsaturated Fat 0.2 g Dietary Fiber 0.2 g
1 2 Servings Monounsaturated Fat 0.1 g Sugars 1.2 g
Cholesterol 22.0 mg Protein 5.4 g
 urkey Steaks with Ingredients:
For the salsa:
- 5oz. (140g) fresh pineapple, cored, cut into cubes

Salsa and Green Beans

Preparation Time: 5 minutes
-
-
-
-
3 tablespoons lime juice
1 jalapeno pepper, seeded, chopped
1 tablespoon fresh coriander leaves, chopped
2 tablespoons onion, finely chopped
For the turkey steaks:
- 1.25lb. (566g) turkey steaks, cut into four steaks
Cooking Time: 15 minutes - 1
/4 teaspoon dried thyme

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

Nutrition Calories 247 .6 Sodium 2.2 mg

Facts Total Fat

Saturated Fat
2.8 g
0.0 g
Potassium
Total Carbohydrate
106.5 mg
7 .0 g
Polyunsaturated Fat 0.1 g Dietary Fiber 1.0 g
4 Servings Monounsaturated Fat 0.0 g Sugars 4.2 g
Cholesterol 0.0 mg Protein 32.1 g
 Ingredients:

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

Servings: 4 - 2 garlic cloves

- 1 pinch black pepper

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

Nutrition Calories 141.0 Sodium 238.0 mg

Facts Total Fat

Saturated Fat
2.6 g
0.2 g
Potassium
Total Carbohydrate
52.6 mg
2.2 g
Polyunsaturated Fat 0.0 g Dietary Fiber 0.6 g
4 Servings Monounsaturated Fat 0.0 g Sugars 0.8 g
Cholesterol 65.0 mg Protein 26.8 g
Spicy and ruity Burgers Ingredients:
Preparation Time: 5 minutes
- 1.5lb. (566g) extra-lean chopped beef
Cooking Time: 15 minutes - 2 medium eggs
Servings: 6 burgers - 1oz. (28g) liquid egg white
- 1.5oz. (42g) sultanas, chopped
- 3oz. (85g) dried apricots, chopped
- 1
/2 cup (55g) coconut flour
- 4 spring onions, chopped
- 1
/2 teaspoon ground powdered ginger
- 1
/2 teaspoon ground coriander seeds
- 1
/4 teaspoon ground white pepper
- 1
/4 teaspoon turmeric
- 1
/4 teaspoon all spice
- 1
/2 teaspoon salt
- 1 pinch cinnamon

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

Nutrition Calories 259.8 Sodium 120.3 mg

Facts Total Fat

Saturated Fat
8.1 g
4.2 g
Potassium
Total Carbohydrate
233.7 mg
19.5 g
Polyunsaturated Fat 0.3 g Dietary Fiber 4.6 g
6 Servings Monounsaturated Fat 0.6 g Sugars 13.6 g
Cholesterol 124.6 mg Protein 28.9 g
Mexican Chicken
with Cauliflower Strips
Ingredients:
- 1.5lb. (566g) chicken steak, cut into strips
Preparation Time: 5 minutes - 1 tablespoon olive oil
- 1 (40g) green bell pepper, seeded, sliced
Cooking Time: 15 minutes - 1 (50g) red bell pepper, seeded, sliced
Servings: 4 - 1 white onion, sliced
- 1 tablespoon tomato puree
- 1
/2 bouillon cube, crumbled
- 5oz. (140g) cauliflower florets
- 2 tablespoon Cajun seasoning

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

Nutrition Calories 239.4 Sodium 68.8 mg

Facts Total Fat

Saturated Fat
5.3 g
1.1 g
Potassium
Total Carbohydrate
566.2 mg
5.2 g
Polyunsaturated Fat 0.3 g Dietary Fiber 1.7 g
4 Servings Monounsaturated Fat 2.5 g Sugars 1.8 g
Cholesterol 96.0 mg Protein 40.3 g
A Day Ahead Pork Ingredients:
-
-
4 5oz. (140g) pork loin steaks, fat trimmed
1
/2 cup apple cider vinegar

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

Nutrition Calories 414.8 Sodium 319.7 mg

Facts Total Fat

Saturated Fat
20.4 g
5.7 g
Potassium
Total Carbohydrate
664.3 mg
15.2 g
Polyunsaturated Fat 1.7 g Dietary Fiber 1.8 g
4 Servings Monounsaturated Fat 11.7 g Sugars 7 .8 g
Cholesterol 120.4 mg Protein 41.5 g
Steak Salad
with Raspberries
Ingredients:
-
-
-
1lb. (453g) sirloin steak, lean
1 cup (75g) raspberries
8 cups (480g) baby spinach
- 3 tablespoons raspberry vinegar
- 1 tablespoon chopped shallot
Preparation Time: 10 minutes -
-
1 carrot, grated
1cup
/2 (70g) crushed almonds
Cooking Time: 10 minutes - 1oz. (28g) crumbled feta
- 2 tablespoons olive oil
Servings: 4 - 1teaspoon
/2 salt, divided

Directions:
1. Place 1/4 cup raspberries, raspberry vinegar,

shallot, 1/4 teaspoon salt and

1/4 cup almonds in

the food blender.

2. Pulse until you have a paste. While the blender is
running low, add the oil and pulse until smooth.
Place aside.
3. Preheat the grill. Season the steak with remaining salt.
4. Grill the steak for 5 minutes per side for medium-rare.
Let the steak rest for 5 minutes before slicing into strips.
5. In a bowl, combine the spinach with remaining
raspberries, almonds, carrots and crumbled feta.
Add the steak and drizzle all with prepared
raspberry vinaigrette.
6. Gently toss and serve.

Amount/Serving Amount/Serving

Nutrition Calories 437 .4 Sodium 246.9 mg

Facts Total Fat

Saturated Fat
20.2 g
5.7 g
Potassium
Total Carbohydrate
184.4 mg
11.9 g
Polyunsaturated Fat 2.8 g Dietary Fiber 6.3 g
4 Servings Monounsaturated Fat 10.9 g Sugars 2.4 g
Cholesterol 7 3.7 mg Protein 42.0 g
 Ingredients:

Burrito Bowl
Preparation Time: 10 minutes
-
-
-
-
-
-
-
-
-
6oz. (168g) grilled and sliced chicken

1/2 cup (86g) black beans

1 red bell pepper

1 cup (35g) red shredded cabbage

1/4 cup (60g) Fage 0% Natural yogurt

1/4 teaspoon cumin

2 pinches cayenne pepper

2 pinches garlic powder
2 tablespoons chopped coriander
Cooking Time: 5 minutes - 2 green onions, chopped
Servings: 2 bowls - 1 pinch salt

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

Nutrition Calories 197 .9 Sodium 68.6 mg

Facts Total Fat

Saturated Fat
2.7 g
0.7 g
Potassium
Total Carbohydrate
458.2 mg
16.0 g
Polyunsaturated Fat 0.6 g Dietary Fiber 5.0 g
2 Servings Monounsaturated Fat 0.8 g Sugars 3.8 g
Cholesterol 54.6 mg Protein 27 .3 g
Coconut Shrimps
with Sauce
Ingredients:
-
-
-
-
-
1lb. (453g) shrimps, peeled and deveined
1 large egg
3

/4 cup (84g) coconut flour
1/2 teaspoon salt

1/2 teaspoon black pepper

For the sauce:

- 1 cup (165g) sliced mango
Preparation Time: 5 minutes - 1 tablespoon fish sauce
Cooking Time: 10 minutes - 1 tablespoon Sriracha or some other hot sauce
- 2 tablespoons chopped coriander
Servings: 4 - 2 tablespoons chopped shallots
- 2 tablespoons
1/2 coconut milk
- 1 red chili pepper, seeded, chopped

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

Nutrition Calories 269.7 Sodium 615.0 mg

Facts Total Fat

Saturated Fat
8.0 g
4.9 g
Potassium
Total Carbohydrate
324.8 mg
22.2 g
Polyunsaturated Fat 1.0 g Dietary Fiber 7 .3 g
4 Servings Monounsaturated Fat 0.8 g Sugars 11.3 g
Cholesterol 218.8 mg Protein 29.1 g
 Beef Sirloin
Skewers
Ingredients:
-
-
-
-
-
2lb. (900g) lean sirloin steak, cut into bite-size pieces,
4 medium peaches, cut into wedges
2 medium white onions, cut into wedges
1 (50g) red bell pepper, cut into 8 pieces
1 (40g) green bell pepper, cut into 8 pieces
- 2 teaspoons salt
Preparation Time: 10 minutes - 1 atablespoons
1/2 ground cumin seeds
- 1 tablespoon cracked black pepper
Cooking Time: 7 minutes For the sauce:
Servings: 16 skewers - 1/
4 cup (60ml) red wine vinegar
- 1/2 cup (30g) parsley
- 2 garlic cloves, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1 teaspoon olive oil

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

Nutrition Calories 114.5 Sodium 328.1 mg

Facts Total Fat

Saturated Fat
5.5 g
2.1 g
Potassium
Total Carbohydrate
68.7 mg
3.9 g
Polyunsaturated Fat 0.1 g Dietary Fiber 0.9 g
4 Servings Monounsaturated Fat 0.3 g Sugars 1.5 g
Cholesterol 35.0 mg Protein 29.1 g
 ast Asian Style
lounder illets
Preparation Time: 5 minutes
Ingredients:
- 4 6oz. (168g) flounder fillets or cod fillets
Cooking Time: 10 minutes - 8 small scallions
- 1 tablespoon chopped ginger root
Servings: 4 fillets - 2 teaspoons rice vinegar
- 2 teaspoons coconut amino acids (BCAAs)
- 1cup
/2 (25g) chopped coriander
- 2 teaspoons sesame oil
- 1/4 teaspoon salt

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

Nutrition Calories 227 .7 Sodium 318.5 mg

Facts Total Fat

Saturated Fat
3.8 g
0.8 g
Potassium
Total Carbohydrate
628.6 mg
5.0 g
Polyunsaturated Fat 1.6 g Dietary Fiber 0.3 g
4 Servings Monounsaturated Fat 0.9 g Sugars 3.3 g
Cholesterol 114.2 mg Protein 40.9 g
Chicken Mushroom
Stir- ry Ingredients:
- 1lb. (453g) chicken breast fillets, thinly sliced
- 7oz. (200g)rice noodles
Preparation Time: 5 minutes - 7oz. (200g) green beans, trimmed and cut into
small pieces
Cooking Time: 10 minutes - 5oz. (150g) white mushrooms, sliced
Servings: 4 - 2 teaspoons peanut oil
- 2 tablespoons hoisin sauce
- 3 tablespoons coconut aminos
- 1-inch (2.5cm) ginger, peeled, chopped
- 1 bunch Chinese broccoli, stalks and leaves
separated, sliced

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

Nutrition Calories 253.8 Sodium 292.6 mg

Facts Total Fat

Saturated Fat
4.1 g
0.9 g
Potassium
Total Carbohydrate
591.2 mg
24.0 g
Polyunsaturated Fat 1.0 g Dietary Fiber 3.4 g
4 Servings Monounsaturated Fat 1.1 g Sugars 4.2 g
Cholesterol 64.1 mg Protein 29.0 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
Green Turkey Salad : Liliya Kandrashevich 123RF.com
Aromatic Pork Tenderloin : Brent Hofacker 123RF.com
Turkey and Zucchini Burgers : marialapina 123RF.com
Salmon with Stir-Fried Salad : Chaiwat Leelakajonkij 123RF.com
Chicken Meatballs with Cheese : Gustavo Andrade 123RF.com
Lettuce Turkey Fajita Wrap : Joshua Resnick 123RF.com
Fresh Mediterranean Kebabs : Alexei Novikov 123RF.com
Sweet and Sour Chicken with Cauliflower Rice : Marc Venema 123RF.com
Asian Style Tuna Balls : Muchen Zhu 123RF.com
Turkey Streaks with Salsa and Green Beans : Jacek Chabraszewski 123RF.com
Chicken Satay : Picheat Suviyanond 123RF.com
Spicy and Fruity Burgers : Grzegorz Krysmalski 123RF.com
Mexican Chicken Strips with Cauliflower : Terry Davis 123RF.com
A Day Ahead Pork and Apples : tobi 123RF.com
Steak Salad with Raspberries : Okasana Zhupanova 123RF.com
Burrito Bowl : alex9500 123RF.com
Coconut Shrimps with Sauce : Weerawit Thitiworasith 123RF.com
Beef Sirloin Skewers : Paywel Spychala 123RF.com
Fast Asian Style Flounder Fillets : ygai 123RF.com
Chicken Mushroom Stir Fry : jreika 123RF.com