USF RECIPE BOOK

INTRODUCTION
In this book I have mentioned many of the meals that I have on a regular basis, these
meals are designed keeping in mind a busy lifestyle, therefore these are easy and quick
to cook. All of these meals are rich in protein and healthy, which helps in giving a
satiating experience and thus helps us avoid binge eating or cheating with diet. It is very
important to have whole foods while trying to build a good physique, because junk food
messes up really bad with your metabolism and hormones. Therefore whether you are
bulking, cutting or maintaining, try to take up to 80% of your calories from whole foods.
As you will see in this diet book, all the meals have whole foods like rice, pasta, chicken
and potato.
It is important to fuel your body with whole, unprocessed food regularly, it is the only
way you can suppress the urge to cheat and avoid binge eating.
The main thing about designing any meal is to make sure it has the important
macronutrients required during that time of the day, and the most important thing to
make sure is that all your meals have some amount of protein in it. And if you are
having a pre/post workout then it also needs a lot of carbs.
You can analyse these meals and then modify them according to your preference and
replace ingredients with things that have the similar macronutrient profile.
All the calories and macros mentioned with the meals are approximate and may vary
depending upon the ingredients used.
All the meals should be cooked with spray oil which has less than 1 calorie per spray, so
the spray oil hasn’t been counted in the total calories of the meal.

Breakfast:

1.Anabolic French Toast

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 2.Cheese scrambled egg/omelette

3. Pancakes

4.PB sandwich

5.Protein oats shake

Lunch and Dinner

1.Soya chunks rice

2.Chicken rice

3.Paneer rice

4.Stuffed Baked Potatoes

5.Chicken pasta

Dessert

1.Protein ice cream

2.Peanut butter cupcakes

1.ANABOLIC FRENCH TOAST

INGREDIENTS:

1. 180g (34 cup) egg whites

2. 2 slices regular bread

3. 1 tbsp sweetener

4. 1 tsp cinnamon

5. 1 tsp vanilla extract

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 6. Cooking spray

DIRECTION

1 In a bowl, add egg whites, sweetener, cinnamon, and vanilla extract. Whisk until

ingredients are evenly distributed throughout the mixture.

2 Heat a griddle over low-medium heat. Spray griddle with cooking spray.

3 Dip bread slices into egg white mixture, and transfer to pan.

4 Spoon any leftover egg white mixture onto the bread in the pan. If done slowly, the bread

should absorb the mixture and get fluffy. Let cook for about 3-4 minutes on each side.

5 Remove French toast from the pan and serve on a plate with toppings. Suggestions for

toppings are optional for example, fresh fruit and low-calorie syrup

NUTRITION VALUE:

CALORIES 220

FAT 2g

CARBS 25g

FIBER 3g

PROTEIN 24g

2. CHEESE SCRAMBLED EGG/OMELETTE

INGREDIENTS:

1. 4 whole eggs (280 calories)

2. 1 serving veggies upto 60 calories

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3.2 cheese slices (120 calories)

4.Salt, pepper and peri peri masala

DIRECTIONS

1.In a bowl, whisk the eggs well. Add all the remaining ingredients (except for the

cheese) and mix well.

2.Heat the stove to medium heat. Using a nonstick skillet, spray with cooking spray

then add the egg mixture and cook on one side for 3 minutes or until the eggs

are partially cooked.

3.Add half the cheese and fold over in half and cook for 2 min on low heat.

4.Then when ready, flip, turn or roll the omelette over and cook for an additional 2

minutes with remaining cheese slices on top to melt.

5.Once it is fully cooked, serve with salsa on top or on the side.

NUTRITION VALUE:

CALORIES 450

FAT 30g

CARBS 12g

FIBER 5g

PROTEIN 31g

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 3. PANCAKES

INGREDIENTS

1.Egg whites 90g

2.Banana 1

3.1/2 scoop chocolate protein powder

4.30g rolled oats

5.1tsp cocoa powder

6.1 tsp cinnamon

7.Cooking spray

DIRECTIONS

1.Place rolled oats into a blender, and blend on high until the oats are powdery.

2.Add the remaining dry ingredients (protein powder, cinnamon, and cocoa

powder) to the blender, and pulse until well-mixed. Add the liquid ingredients to

the blender, and blend on medium until the batter is smooth.

3.Heat a skillet over medium-high heat. Spray the pan with cooking spray, and add

the batter to the pan to form a pancake.

4.Allow to cook on one side for 2-4 minutes or until the edges start to appear

cooked, and then flip.

5.Remove from the pan and serve. Repeat until you've cooked as many pancakes

as you want.

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 NUTRITION VALUE:

CALORIES 320

FAT 3.5g

CARBS 46g

FIBER 6g

PROTEIN 27g

4. PEANUT BUTTER SANDWICHES

INGREDIENTS:

1.2 Regular bread

2.2 tbsp peanut butter

3.1 ripe banana

4.1 tbsp peanut butter powder

DIRECTION

1.It is probably the simplest meal in this book. Start by toasting the two pieces of

bread.

2.Spread the peanut butter on the bread, cut the banana into small pieces to top up

the spread.

3.Sprinkle the peanut butter on top of the banana pieces to add some extra protein.

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4.It is a really good pre workout, high in carbs to boost your performance in the

gym.

NUTRITION VALUE:

CALORIES 423

FAT 18g

CARBS 48g

FIBER 4g

PROTEIN 16g

5.PROTEIN OATS SHAKE

INGREDIENTS:

1.300ml water

2.1 scoop whey protein (any flavour)

3.30g rolled oats

4.1 tbsp peanut butter powder

5.1 Banana

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 6.Vanilla essence

DIRECTIONS

1.Pour the water into a blender and add all the ingredients into it.

2.Cut the banana into small pieces before putting it onto the blender.

3.Blend at high speed until you can see a thick chocolate shake left in the blender.

NUTRITION VALUE:

CALORIES 360

FAT 5g

CARBS 47g

FIBER 5g

PROTEIN 33g

6. SOYA CHUNKS RICE

INGREDIENTS:

1.120g cooked rice

2.40g soya chunks

3.Vegetables worth 60 calories (peas,onions, tomatoes and capsicum)

4.Masala mix (chilli powder, garlic powder, peri peri mix etc.)

DIRECTIONS

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 1.Put the soya chunks into boiling water and leave covered for 10 mins. Take them

out when they are soft enough and throw the water aways.

2.Spray the skillet with cooking spray, and put in the mixed vegetables first. Cook

until they are slightly brown.

3.Add the cooked rice in the skillet, followed by the boiled soya chunks.

4.Sprinkle the masala mix on top of everything and cook for 5 minutes on low to

medium flame.

NUTRITION VALUE:

CALORIES 310

FAT 1g

CARBS 51g

FIBER 10g

PROTEIN 25g

7. CHICKEN RICE

INGREDIENTS:

1.100g Chicken breast

2.120g cooked rice

3.Vegetables worth 60 calories (peas,onions, tomatoes and capsicum)

4.Masala mix (chilli powder, garlic powder, peri peri mix, salt and pepper etc.)

DIRECTIONS

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1.Take a bowl filled with water and put the rice in it and then boil the water. Add salt

and pepper to the water before boiling it

2.Leave the rice in the boiling water for 10 mins. Until It's boiled properly.

3.Spray the skillet with cooking spray and add the chicken to it. Chicken takes a bit

longer to cook, so cook it until it is light brown from one side then flip and do the

same, remember to cut the chicken into thin pieces so the inside doesn’t remain

uncooked.

4.Take the chicken out, give the skillet another spray and add the vegetables,

followed by the cooked rice. Then cook for about 5 min.

5.Add the chicken back to the skillet with everything already in it and sprinkle the

masala mix and cook for another 2-4 min.

NUTRITION VALUE:

CALORIES 280

FAT 1g

CARBS 38g

FIBER 5g

PROTEIN 29g

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 8.PANEER RICE

INGREDIENTS:

5.100g paneer

6.120g cooked rice

7.Vegetables worth 60 calories (peas,onions, tomatoes and capsicum)

8.Masala mix (chilli powder, garlic powder, peri peri mix, salt and pepper etc.)

DIRECTIONS

1.Spray the skillet with cooking spray, cut the paneer into small cubes and let it

cook on medium flame.

2.Cook it until it's brown from one side and then flip it to do the same. Then remove

it from the skillet. It is safe to consume paneer even if it isn’t cooked from the

inside, unlike chicken.

3.Give the skillet another spray and add the vegetables, followed by the cooked

rice. Then cook for 5 min.

4.Add the cooked paneer back to the skillet with everything already in it and

sprinkle the masala mix and cook for another 2-4 min.

NUTRITION VALUE:

CALORIES 470

FAT 23g

CARBS 43g

FIBER 5g

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 PROTEIN 24g

9.Stuffed Baked Potato

INGREDIENTS

1.One medium potato

2.1 tbsp cheese spread
3.1 tbsp salsa
4.1 tbsp sliced onion
5.Salt and pepper to taste

DIRECTION

1.Pre-heat the oven to 350°F/177°C.

2.Slice the potatoes in half and cook in the microwave until fully cooked. You may

also bake in the oven until completely cooked. Scoop out the white part of the

potato, and place into a separate bowl. Make sure the skin remains intact.

3.Mix inside white of potato, salsa and cheese until there is a smooth, even

consistency.

4.Spray a baking sheet with cooking spray, and place the potato half skins on it.

Spoon the potato mixture back into each of the potato skins, and place the

baking sheet in the oven for 10 minutes. Remove from the oven and serve.

5.This is a high carb, which can be used after training workout sessions to

replenish carbs in your body, combining this with a protein shake can be a really

good post workout meal.

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 NUTRITION VALUE:

CALORIES 370

FAT 12g

CARBS 60g

FIBER 5g

PROTEIN 7.5g

10.PASTA

INGREDIENTS:

1.1 packet of pasta (120 calories)

2.90g chicken breast (measured cooked)

3.½ cup pasta sauce (80 calories)

4.Mix serving of veggies (50 calories)

5.Spices/condiments to taste

6.Cooking spray

DIRECTION

1.Boil the pasta with salted water and set aside.

2.Heat pan over medium heat. Spray pan with cooking spray. Add

veggies and chicken to pan and sauté until it is cooked through.

3.Add cooked pasta and pasta sauce to the pan and sauté all

together for a few minutes.

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 4. Serve and eat altogether in a bowl.

NUTRITION VALUE:

CALORIES 360

FAT 8g

CARBS 42g

FIBER 7g

PROTEIN 32g

11. PROTEIN ICE CREAM

INGREDIENTS :

1.1 scoop chocolate protein powder

2.100g frozen blueberries

3.2 tbsp chocolate peanut butter powder

4.2g guar/xanthan gum

5.90ml skimmed milk

6.4 tsp sweetener

7. Ice

DIRECTIONS

1.Add all ingredients to a blender. Blend for 1 minute on medium- high speed until

there is a smooth consistency. Note that if you use casein protein, the ice cream

will be thicker.

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 2.Scrape sides of the blender and ensure all ingredients are blended. You can

always add more ice or water to get the consistency you desire.

3.Pour the mixture out of the blender and into a bowl to consume immediately. You

may drizzle with powdered peanut butter, or fresh blueberries, or Walden Farms

low-calorie syrup, or popcorn, anything that makes it more interesting and

delicious for you.

4.But remember to count the calories for these toppings while tracking your meal.

NUTRITION VALUE:

CALORIES 385

FAT 17g

CARBS 26g

FIBER 3g

PROTEIN 34g

12. PEANUT BUTTER CUPCAKES

INGREDIENTS:

1.2 tbsp Peanut butter powder

2.15g Chocolate protein powder

3.75g Chickpeas

4.1 Egg white

5.3g Vanilla extract

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6.1 tsp Sweetener

7.1g Baking powder

DIRECTIONS

1.Preheat the oven to 350°F (176°C).

2.Blend all ingredients until smooth.

3.Add the mixture into a cupcake pan or a regular baking pan

4.Bake at 350°F (176°C) for 15-17 minutes or until the cupcake looks dry.

5.Let sit to cool completely to firm up

NUTRITION VALUE:

CALORIES 467

FAT 7g

CARBS 57g

FIBER 17g

PROTEIN 49g

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