Greg Doucette - The Ultimate Anabolic Cookbook 2.0.pdf

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COOKBOOK 2.0 MORE ANABOLIC THAN LAST TIME

Table of Contents ABOUT GREG DOUCETTE . 7 A MESSAGE FROM YOUR COACH . 8 READ THIS BEFORE COOKING!! FREQUENTLY ASKED QUESTIONS . 10 BREAKFAST . 16 FRENCH TOAST . 16

Anabolic Apple Pie Breakfast Bake . 17 Anabolic French Toast . 18 Banana "No"tella French Toast Roll-Ups . 20 Blueberry French Toast . 21 MEGA Peach French Toast Bake . 22 Protein Bread French Toast . 23 EGGS . 24

Egg White Avocado Rice Cakes . 25 Egg White Avocado Toast . 26 Egg White Bites . 27 Fire-Roasted Veggie Omelette . 28 Ham & Cheese Omelette . 29 Ham, Spinach and Feta Omelette . 30 Tex Mex Omelette . 31 Whole Egg Avocado Toast . 32 CREPES . 33

"No"tella Berries N' Cream Crepe Explosion . 34 "No"tella Fruity Explosion Crepes . 35 PANCAKES . 36

Apple Protein Pancakes . 37 Banana Chocolate Pancakes . 38 Banana Protein Pancakes . 39 Cheese & Chive Cauliflower Protein Pancakes . 40 Double Chocolate Chip Pancakes . 41 French Toast Blueberry Pancakes . 42 Pumpkin Apple Pancakes . 43 Quick & Easy Pancakes . 44 Strawberry Cheesecake Protein Pancakes . 45 Vanilla Chocolate Chip Pancakes . 46

LOAVES . 47 Blueberry Banana Protein Loaf . 48 Pumpkin Spice Loaf . 49

MUFFINS . 50 Apple Cinnamon Muffins . 51 Banana Chocolate Protein Muffins . 52 Blueberry Protein Muffins . 53 Carrot Apple Muffins . 54 Chocolate Banana Muffins . 55 Frosted Peanut Butter Banana Protein Muffins . 56 Pumpkin Protein Muffins . 57 Strawberry Peach Protein Muffins . 59 Sunshine Morning Muffins . 60

APPETIZERS . 62 Delicious Ouesadilla . 63 Grilled Spicy Peanut Chicken Satay Skewers . 64 Protein "Chips and Guacamole" . 66 Smoked Salmon Pinwheels . 68

TACOS, WRAPS & SANDWICHES . 69 HOT SANDWICH ES . 70 Cheesy Grilled Egg White French Toast Sandwich . 71 Triple-Stack Grilled Egg & Cheese French Toast . 72 Grilled Cheese Sandwich on Protein Bread . 73 Ham & Cheese Sandwich on Protein Bread . 7 4 Sloppy Greg Sandwich . 75 Veggie Sloppy Greg Sandwich . 76 Vegan Meatball Sandwich on Protein Bread . 77 Veggie Pigs in a Blanket (Hot Dog) . 78

COLD SANDWICHES . 79 Chicken/Tuna, Lettuce & Tomato on Protein Bread . 79 Powdered Peanut Butter and Jam Sandwich on Protein Bread . 80 Powdered Peanut Butter & Banana on Protein Bread . 81 Veggie Bologna Sandwich . 82

WRAPS & TACOS . 83 General Chicken/ Beef I Egg Whites/ Turkey Wrap Variations . 84 Grilled Chicken Wrap with Mango Relish . 86 White Fish with Coleslaw Tacos . 87

RICE CAKE SANDWICH ES . 88

Deli Meat Rice Cake . 89 Spicy Shredded Chicken on Rice Cakes . 90 Veggie Meat Rice Cake Sandwich . 91 Smoked Salmon Rice Cake Sandwich . 92 Open-Face Tuna Rice Cakes . 93

DINNER . 95 PIZZA . 95

Cauliflower Pizza . 96 Egg White Wrap and Cauliflower Pizza . 97 "Flatout" Pizza with Bison . 98 "Golden Home" Protein Pizza with Beef . 99 MAIN DISH ES . 1 00

Anabolic Meat Lasagna - Light . 101 Anabolic Meat Lasagna . 102 Anabolic Veggie Lasagna - Light . 103 Anabolic Veggie Lasagna . 104 Baked Lemon Garlic Salmon with Asparagus . 105 Chicken Cacciatore . 107 Chicken Nugget Bites . 108 Citrus Tilapia, Shrimp & Vegetables . 110 NuPasta Chicken Stirfry . 111 Pasta Variations: Chicken & Beef . 112 Prosciutto-Wrapped Chicken & Veggies . 115 Spicy Pork Chile Stew . 116 Swedish Meatballs . 118 SIDE DISHES . 119

Cauliflower Mashed Potatoes . 120 Cauliflower Rice . 121 Egg White Fries . 122 Inside-Out Baked Potatoes . 123

TREATS . 125 RICE CAKE TREATS . 125

Apple Cinnamon Protein Rice Cakes . 126 Chocolate PB Chilled Rice Cakes . 127

Chocolate PB Banana Rice Cakes . 128

COOKIES . 129 Blueberry Protein Cookies . 130 Chocolate Chip Brownie Cookie . 131 Chocolate Cookie Explosion . 132 Cinnamon Raisin Squares . 133 Double Chocolate Cookie Squares . 134 Pumpkin Protein Squares . 135 Cottage Cookie Cakes . 136 PB Chocolate Chip Banana Protein Cookies . 137 PB Chocolate Chip Protein Cookies . 138

PROTEIN BARS . 139 Banana Fiber One Chocolate Protein Bar . 140 Caramel Protein Chocolate Bar . 141 Eva Dunbar's Coconut Power Protein Bar . 142 Holiday Chocolate Protein Bar . 143 Protein PB Chocolate Bar . 144 SKOR Protein Bar . 145 Special K Banana Crunch Chocolate Protein Bar . 146

POPCORN . 147 Double Chocolate Protein Popcorn . 148 Extra Anabolic Protein Popcorn . 149 Protein Popcorn . 150

0TH ER TREATS . 151 Apple Poop . 152 Banana Chocolate Protein Donuts . 154 Low-Calorie Brownie . 155 Peanut Butter Cupcakes . 156 Protein Cinnamon Roll . 157

DESSERTS . 158 PUDDING . 158 Anabolic Avalanche . 159 Chocolate Protein Ice Cream Pudding . 160 Cottage Cheese Chocolate PB Delight . 161 Dairy Dream Protein Dessert with Cottage Cheese . 162 Fat-Free Chocolate Jell-0 Protein Pudding . 163 Protein Mousse . 164 Cottage Cheese Protein Pudding (Chocolate) . 165

CAKES . 166 Chocolate Protein Lava Cake (Mega Batch) . 167 Chocolate Pumpkin Peanut Butter Cake . 168 Chocolate Protein Mug Cake . 169 Vegan Chocolate Mug Cake . 170

PROTEIN SHAKES & ICE CREAM . 171 Blueberry Protein Shake . 172 Chocolate Blueberry PB Protein Ice Cream . 173 Chocolate Fudge Brownie Protein Ice Cream . 17 4 Chocolate PB Protein Ice Cream . 17 5 Chunky Monkey Protein Ice Cream . 17 6 Coffee Toffee Bar Crunch Protein Ice Cream . 177 Netflix & Chill'd Protein Ice Cream . 178 Pumpkin Cheesecake Protein Ice Cream . 180 Strawberry Protein Ice Cream . 181 Vanilla PB Protein Ice Cream . 182

PROTEI NSICLES . 183 Chocolate Strawberry Almond Proteinsicles . 183 Chocolate Strawberry PB Proteinsicles . 184 Strawberry Cheesecake Proteinsicle . 185 Vanilla Berry Proteinsicles . 186

REFERENCES . 188 Master Recipe Nutrition Table . 188 Fruit Servings Reference Table . 201 Vegetables (Raw) and Legumes Servings Reference Tables . 202 - 203 DISCLAIMER . 205

UNTIL NEXT TIME . 204

Powerlifting Champion . IFBB PRO . French Toast Connoisseur . Coach to thousands of circles . From his Guinness World Record and Master's degree in Kinesiology, it's hard to believe an episode of 'That's Incredible!', featuring a 13-year-old bodybuilder, kickstarted Coach Greg's passion for the weight room. Training first began alongside his father, using homemade equipment to start sculpting his dream physique. Greg fell in love with the sport when he could see himself gaining mass and growing stronger. He had officially caught the bodybuilding bug. Since his humble beginnings, Greg has dominated the world of weightlifting. Starting as a teenager and continuing well into his forties, he has competed in more than 60 powerlifting contests and 59 bodybuilding competitions. And as a result of his striking dedication, he earned his IFBB Pro card in 2012. The accomplishments don't just stop at physical strength. Greg committed himself to the scientific study of human body movement, gaining a Bachelor's and a Master's degree in Kinesiology. With a GPA of 3.93 out of 4.00, it's no surprise he graduated at the top of his class. A combination of technical knowledge and a large appetite for success makes Greg Doucette the perfect mentor. He has been working hard to help thousands of clients achieve their ideal physique and build healthy habits to make it last a lifetime. His formal education helps him disprove common myths spread by the fitness industry, while his expertise in bodybuilding and powerlifting guides the more experienced clients in contest preparation. Beyond one-on-one coaching, Greg uses his no-nonsense attitude and sense of humor to influence over 850,000 subscribers on his You Tube channel. He showcases his favorite anabolic recipes, exposes the lies of the fitness industry, and spills his secrets on the most optimal ways to train. And with nearly 200 million total views, his content and zero-bullshit advice are helping thousands achieve their ultimate fitness goals.

A Message from your Coach . YOU DID IT! You made the completely non-moronic decision to buy my cookbook, congrats! You now have full access to my favorite and exclusive recipes that I eat consistently to keep my physique in top condition. But the whole point of this book isn't to just give you a list of what I like to eat. The recipes inside here aren't just thrown together for the hell of it . This cookbook is a blueprint that you can use every day to build positive eating habits that will allow you to reach your fitness goals (and to ALWAYS keep on reaching them) wherever you are! Nutrition plays a major role in building and maintaining a body you're proud of. It CANNOT be overlooked. The morons who tell you otherwise are either lying to make a quick buck or just aren't natty (even if they claim to be!) But who says your diet has to be boring! The recipes found in this book will make you realize that cooking can be fun and that you don't have to be a aourmet chef to create tastv. nutritious foods!

Before the days of You Tube, getting this diet advice and knowledge out there on a big scale was kind of impossible. Only my private clients really got access. Now, my videos are viewed by MILLIONS around the world and my BULLSHIT-FREE advice is helping many people lead healthier and BETTER lives. It doesn't matter if you're obese or at single-digit bodyfat %, what matters is putting in the work now and seeing the results that follow! Trust me, I'm always right (99.6% of the time!) Seeing the transformations from my coaching is what makes me love my job! If you'd like to forward any before/after photos, please share them at this link: gregdoucette.com/testimonials. Don't forget to use the hashtag #CHEFGREG on lnstagram to share your new cooking skills with me. I can't wait to see what you can do in the kitchen! So, roll up your sleeveless sleeves, grab your chef's hat, and get ready to start cooking some dangerously delicious recipes .

(EVEN MORE delicious than last time!)

Read This Before Cookingll Frequently Asked Questions This FAQ will be periodically updated based on frequent questions coming in through my DMs and emails. Make sure you check your email in case this book has updates! Send all of your questions to [email protected] . If there are many questions related to a certain topic, my team and I will send out an update to th is book.

I. What does "I serving of veggies" in the recipes mean? You will notice that this cookbook contains flexibility in each recipe. Many of the recipes reference "1 serving of veggies" or "1 serving of fruits." At the very end

of this cookbook is a references section which contains tables with common fruits and vegetables that represent 1 whole serving equal to 100 calories. By that logic, a half serving is equal to 50 calories. If your recipe calls for 1 full serving of veggies, you can mix and match vegetable amounts based on the references table to equal 100 total calories from vegetables. As an example, you may choose to eat both cucumber and tomatoes. If 600g cucumber and 450g tomatos are each 1 full serving of vegetables, then you can eat 300g cucumber and 225g tomato in one recipe for one full serving of vegetables totaling 100 calories.

I repeat: 1 serving of fruit or vegetables is NOT what's listed on the package you're buying. 1 serving is 100 calories of that fruit/vegetable!!

2. How do I use the nutrition facts when there is flexibility in the recipes? You will notice that recipes that include either a serving size of "veggies" or fruits also have nutrition facts, even though the type of vegetable or fruit is not specified. The nutritional guidelines are all rough estimates, with up to a 20% deviation from what the true total calorie and macronutrient contents will be. It is up to you to do your own calculations. I encourage you, once again, to focus on the total calories of each meal instead of the total amount of each macro in each meal.

3. Why are there macronutrients listed if you don't count macros? Because some of you MORONS are still going to count macros even when I tell you not to! See my video on MORONIC MISCONCEPTIONS ABOUT MACROS to

understand my view on this issue!

4. Can I substitute X for Y. There are NO RULES IN THIS KITCHEN! The kitchen is your oyster/haddock/cod! Make as many substitutions as you like according to your taste preferences and dietary needs.

There are a few things to keep in mind when choosing a substitution. The first is to ensure that whatever substitution you make serves a similar purpose as the ingredient the recipe calls for. As an example, let's say that the recipe calls for guar gum. Guar gum is a thickening agent, so you cannot just replace that with a banana which provides a sweet banana taste. You can substitute guar gum for another thickening agent such as xanthan gum, but not a banana. The next thing is to ensure that you substitute ingredients with similar protein and calorie content. As an example, let's say a recipe calls for 100g grilled chicken breast, but you want to use chicken thigh. You cannot just simply use 100g of chicken thigh and expect to get the same nutritional value from the recipe. Chicken thigh has more fat than chicken breast, so you can't just make that substitution with the same weight of chicken and expect the calories/macros to be the same. This does not mean you are not allowed to eat chicken thighs. You can eat whatever you want. But if you want to maximize your protein and conserve calories and stick to the recipes as closely as possible, you should EITHER 1. keep the chicken thigh in the recipe but reduce the weight, OR 2. choose something that is more similar to chicken breast in terms of calorie content as well as protein content. An appropriate substitution for 100g of chicken breast might be 100g extra-lean ground turkey.

Whatever you substitute, be sure to re-calculate the total calories so you can make sure your modifications are still appropriate for your diet and your goals.

5. Are your recipes friendly to vegan / vegetarian dieters? See point #4. You can make as many substitutions as you want according to your taste AND dietary preferences. Not only that, I do actually have some vegan/ vegetarian recipes as written. If a recipe is vegan / vegetarian as written, it will be listed on the upper left hand side of the recipe page. There is also a page in the references section to be able to identify recipes based on

the diet types they are friendly to.

6. Where do I buy supplements and special ingredients? Most recipes will contain links to purchase the special ingredients in them. There is also a special ingredient links page in the References section.

7. Do I need a coach after buying this cookbook? This cookbook does not replace a human coach! It is just another tool in the toolbox to help you achieve your physique and lifestyle goals. A coach provides you with ongoing support, accountability, and advice. This cookbook provides you with delicious recipes! To hire ME as a coach, visit gregdoucette.com/coaching for

B. Do I need to measure the food? YES! You MUST measure your food with a food scale. All recipes measurements

are based on cooked meat and potatoes. Click here to purchase a food scale.

9. What if the ingredient specified in the recipe is out of stock or unavailable in my country? There is not much we can do about the fact that sometimes small companies are out of stock of our favorite products. Since a lot of my recipes reference special ingredients, you should follow the substitution guidelines in question #4 when a special ingredient is out of stock. As an example, if your favorite brand of protein bread is not available, you can choose another brand of protein bread, or substitute regular ass white bread and add in another protein source. The objective would be to make sure you have some protein in each meal and are hitting caloric targets. You can also substitute any meal for another meal altogether. No protein bread for a protein bread PB2 and jam sandwich? Make anabolic french toast instead! Remember, there are NO RULES IN THIS KITCHEN!

10. Are the nutrition facts accurate? See my video on " ARE NUTRITION LABELS ACCURATE? " Generally, you will never get the calories 100% accurate. Nutrition labels can be off by as much as 20% up or down. The best way to get as close as possible is to weigh everything yourself to the gram and do your own calculations. However, don't lose your mind obsessively trying to be perfect. DON'T LOSE YOUR MIND!

II. What is "regular ass bread?" All of my recipes that have "regular ass bread" in them assume approximately SO-calorie slices of any brand of white bread. Here is a specific example: Pepperidge Farm Italian White Bread - 80 calories per slice. But, in some grocery stores you may not be able to find 80 calorie white bread. If you can only find 100 calorie white bread, that is fine. Just know that when you make a sandwich, it will be 40 calories more (because 2 slices of white bread will each add 20 calories to the entire sandwich). Just make sure you are keeping a close eye on your total calories every day. Do not use the calorie tables in this cookbook if you make substitutions.

12. What if I need to follow a gluten-free diet because I have celiac disease? Many of the recipes in this book are friendly to gluten-intolerant diets. Just make sure that whatever ingredient you purchase and use is CERTIFIED glutenfree. If you are celiac, you should know this. I shouldn't have to say it!

13. Can I substitute other sweetener brands/ types other than the ones listed in the recipes? Yes, you may substitute other sweeteners than the ones listed in the recipes, but DO YOUR HOMEWORK. Some sweeteners are stronger than others. 2 grams of packet sweetener is not the same as 2 grams of Erythritol. Whenever you go to make a substitution, ALWAYS research how the product influences the taste, and adjust accordingly. That all said, here are some guidelines to work with in case you want to use a different type of sweetener than what is provided in the recipe ingredients:

1 packet sweetener

2 tsp sweetener of choice

1 packet sweetener

13. I don't have a food scale! I don't know how to measure tablespoons! How do I know how much of a certain ingredient to use? First of all, if you are reading this book and do not have a food scale to measure ingredients in grams, YOU SHOULD HAVE ONE! Go buy one right now!!

Second of all, you should not be converting weights to volume and vice versa. But sometimes, it's a bit easier and faster to do so. You will see that many of the recipes in this book have these types of conversions in the ingredients list. Here is a standard table for converting metric to standard units as well as in case you do not have a tool to measure weights. You can also use this as a reference for converting a weight unit to another weight unit, and a volume unit to another volume unit.

NOTE THAT THESE ARE APPROXIMATIONS.