2

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ever, edit it, extract content from it or offer it for sale in any way.
Tasty Fat Loss & Muscle
Building Recipes
In Association With
E-Book Creation by Midas3.com
Internet Publications
PO Box 812430 - Wellesley MA - 02482
Want to gain muscle? Want to lose fat?
3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Ground Turkey Omelette
Indonesian Chicken
Chocolate and Banana Protein Bars
Asian Tuna Salad
Protein-Fortified Rice
Curried Chicken
Spicy Turkey Chili
Protein Waffles
Chicken Kabobs
Chicken and Spinach
Cheesey Scrambled Eggs
Breakfast Zucchini Pie
Beef Chop Suey
Whole Oat Flax Loaf
Homemade MRP
Beef and Bean Stew
Chocolate Brownies
Spicy French ‘Un-Fries”
Spicy Beef Chili
Poached Salmon with Cucumber
Turkey Meat Loaf
Vegetarian Chili
Tuna & Cheese Melts
Strawberry and Banana Oatmeal
Homemade Chocolate Protein Bars
Recipes
4
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Several common abbreviations are used in the recipes to for differ-
ent measurements. These are:
Abbreviation: Definition:
c. cup
tbsp. tablespoon (US)
tsp. teaspoon
oz. ounce
g gram
lbs. pound
The units are standard US measurements. The following table can
be used to convert these to metric units:
Unit: Conversion:
1 cup ~ 240 ml (236.6)
1 tablespoon (US) ~ 15 ml (14.8)
1 teaspoon (US) ~ 5 ml (4.9 ml)
1 ounce 28.3 grams
1 pound 453.6 grams
Abbreviations & Units
¯
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TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
8 large, fresh egg whites
2 large whole eggs
2 small, raw onions, diced
3 oz. ground, raw turkey
1 1/2 cups canned kidney beans, drained (any type)
1 c. chopped green bell peppers
1 c. chopped red bell peppers
1 c. raw mushrooms, sliced
3 tbsp. extra virgin olive oil
1 dash ground black pepper.
1 tsp. hot pepper sauce.
1 tsp. ground turmeric
3 cloves raw garlic, minced
1 tsp. worcestershire sauce
b|rcct|ens
Saute’ turkey, vegetables and spices - except turmeric - in a non-stick
skillet w/1 tsp olive oil until tender. In mixing bowl, whip the eggs,
egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second
skillet, then add 1/4 egg mixture and cook until omelet is formed.
Repeat to make 4 omelettes. Place 1 omelette on plate, top with 1/2
of the turkey mixture, then place 1 omelette on top to form a
sandwich. Repeat to form 2nd sandwich. Serve hot.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 508
Protein (g): 42
Carbohydrates (g): 50.5
Fat (g): 17
Carb - Protein - Fat % Ratio: 39 % - 32% - 29%
!nc ocr[cct emc|cttcs
¡eu’rc scricJ |n rcs-
teurents erc [||oocJ.
l||oo|no en emc|cttc |s
e s|||| tnet te|cs semc
orect|cc te mestcr. l[
¡eu’ic ncicr Jenc |t
bc[erc. ¡eu me¡ neic
e mcss en ¡eur nenJs.
A s|mo|cr se|ut|en |s te
usc e rubbcr soetu|e te
ocnt|¡ ||[t uo tnc |e¡cr
e[ cee|cJ coos. enJ |ct
tnc uncee|cJ. ||eu|J
oert|en s||Jc unJcr-
ncetn. Pe|J tnc oen
unJcrncetn tnc bre||cr
[er e [ca memcnts te
cemo|ctc|¡ sct tnc teo.
Ground Turkey Omelette
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
8 oz. boneless raw chicken breast, broilers or fryers
1 c. chopped raw onion
1/2 c. raw jalapeno peppers, thinly sliced
5 c. raw cabbage, shredded
2 c. raw red bell pepper, sliced
2 c. lowfat (1%) milk
4 tsp. cornstarch
5 tsp. extra virgin olive oil
6 cloves raw garlic, minced
2 tsp. peeled, raw ginger root, chopped fine
1 tsp. ground turmeric
1 tsp. dried coriander (cilantro, Chinese parsley)
1 tsp. curry powder
b|rcct|ens
Combine onion, jalapeno pepper, spices, milk and chicken in a
non-stick skillet. Poach (lightly simmer) until chicken is done. Mix
cornstarch with a little water to dissolve the add to pan an cook for
3-5 minutes. Add oil to a separate pan and cook cabbage and red
peppers in oil until crisp-tender. Divide cabbage between 2 plates
and top with chicken and sauce. Serve immediately.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 476
Protein (g): 39.5
Carbohydrates (g): 45
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 37% - 33% - 30%
le|eocne ocoocrs oct
tnc|r ncet [rem ceose-
|c|n enJ rc|etcJ cem-
oeunJs. !nc ncet [rem
net ocoocrs |s mcesurcJ
|n “Scei|||c un|ts” - [|-
cr¡ le|eocnes cen retc
uo te ìo.ooo Su! ler-
tunetc|¡. mest e[ tnc
ncet |s cenccntretcJ |n
tnc sccJs - se ¡eu cen
centre| tnc ncet |cic|
b¡ rcmei|no tnc sccJs.
er ||m|t|no nea men¡
erc eJJcJ te tnc J|sn.
£xcrc|sc ceut|en ancn
cutt|no´sccJ|no le|eoc-
nes - aesn ¡eur nenJs
tnereuon|¡ e[tcr nen-
J||no. enJ |cco ¡eur
nenJs eae¡ [rem ¡eur
c¡cs!
Indonesian Chicken
7
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TASTY Fat Loss & Muscle-Gaining Recipes
3 Bers
lnorcJ|cnts
2 large, ripe bananas (about 300 g)
1 tsp. ground cinnamon
2 tbsp. unsweetened cocoa powder
3 large raw egg whites
4 oz. nonfat milk
2 1/2 c. (200 g) old-fashioned rolled oats
1/3 c. Splenda
1 tbsp. olive oil
60 g chocolate Designer Whey (or equivalent brand/flavor)
b|rcct|ens
Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake
at 300
o
F for 25 minutes or until firm. Let cool slightly before cutting.
We have made these into 8 small bars, but you could easily make into
4 larger ones, with double the protein (e.g., 23 g protein per bar).
If you don’t want the fat replace the oil with unsweetened applesauce.
It will taste just as good and still retain the moist but firm texture.
Nutr|t|ene| ln[ermet|en
Calories (Per bar): 190
Protein (g): 11
Carbohydrates (g): 28
Fat (g): 4.6
Carb - Protein - Fat % Ratio: 57% - 22% - 21%
(emmcrc|e| oretc|n
bers erc e[tcn meJc
a|tn cnceo oretc|n
b|cnJs. sucn es se¡ enJ
n¡Jre|¡zcJ ce||eocn.
Men¡ erc |ea |n [|bcr
enJ nccJ te bc [ert|-
[|cJ |n erJcr te e[[cr
en¡ i|tem|ns enJ m|n-
cre|s et e||. Me||no
¡eur ean |s ces¡. enJ
|s cens|Jcreb|¡ |css cx-
ocns|ic tnen anet ¡eu
cen bu¡ |n e sterc.
Bers |||c tncsc me|c
cxcc||cnt snec|s enJ
cen e|se bc uscJ es e
e oert e[ e eu|c| mce|
en-tnc-oe.
Chocolate-Banana Protein Bars
3
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z

lnorcJ|cnts
1 12 oz. can of light tuna in water
3 green onions
1 large or 2 small celery ribs
5 whole water chestnuts
1 oz. whole raw almonds (about 24)
1 tbsp. extra-virgin olive oil
2 tbsp. rice vinegar
2 tbsp. soy sauce
5 - 6 drops sesame oil
1/2 tsp. sugar
b|rcct|ens
Drain tuna and flake into bowl to break up chunks. Put almonds into
a skillet, and toast over low heat until lightly browned and fragrant.
Finely chop green onions and celery and add to tuna. Coarsely
chop water chestnuts and almonds and add to mixture. Drizzle tuna
mixture with olive oil and toss. Add soy sauce, rice vinegar, sesame
oil and sugar. Mix salad thoroughly and chill.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 323
Protein (g): 52.2
Carbohydrates (g): 6.5
Fat (g): 14
Carb - Protein - Fat % Ratio: 7% - 58% - 35%
Me||no [eeJ enceJ e[
t|mc cen te|c tnc st|no
eut e[ orcoer|no enJ
cet|no e mce|s e Je¡.
(e|J se|eJs meJc [rem
|c[teicr mcet. oeu|tr¡
er [|sn aer| csocc|e|-
|¡ ac|| [er mce|s tnet
nccJ te bc cetcn eae¡
[rem nemc· ¡ust sceeo
|nte e cente|ncr. tess
|nte e cee|cr a|tn semc
“b|uc lcc” oec|s. e|eno
a|tn semc orc-cut ico-
o|cs. ane|c ore|n cr|so-
brceJs. ctc.. enJ ¡eu’rc
oeeJ te oe.
!n|s tune se|eJ nes e
cemo|cx b|cnJ e[ [|eiers
enJ e nutt¡ cruncn.
lt’s orcet |n |cttucc
areos. enJ te|cs en|¡
e [ca m|nutcs te tess
teoctncr.
Asian Tuna Salad
"
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
1/2 c. (50 g) raw broccoli, chopped or diced
1 small stalk (25 g) of raw celery, diced
6 egg whites
1 c. (100 g) sliced raw mushrooms
1/4 c. long-grain, raw, brown rice
1/3 c. water or broth
1/4 c. pace chunky salsa
2 tbsp. lite soy sauce
1 c. raw spinach
1/3 c. (50 g) grams raw onion, chopped
salt to taste
b|rcct|ens
Lightly steam the broccoli to a crisp-tender texture. In a pan
coated with cooking spray, add soy sauce, chopped onion, sliced
mushrooms, steamed broccoli, chopped celery and spinach. Cook
on medium heat until spinach is cooked. Add water/broth, soy sauce
and rice and simmer until liquid has cooked away. Once all the
ingredients are cooked add in the 6 egg whites and stir until the eggs
are completely cooked. Top with salsa.
This makes a very large meal for one. Or can be split and served with
a side dish.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 380
Protein (g): 33.1
Carbohydrates (g): 54
Fat (g): 1.8
Carb - Protein - Fat % Ratio: 59% - 36% - 4%
“vcocter|en beJ¡bu||J-
cr” |s en ex¡meren te
semc - e|tneuon semc
icocter|ens neic bccn
eb|c te ette|n |morcs-
s|ic on¡s|eucs. 0nc e[
tnc bcst-|nean icoc-
ter|en beJ¡bu||Jcr aes
B||| Pcer|. anesc bee|.
“kc¡s te tnc lnncr un|-
icrsc” |s cens|JcrcJ e
c|ess|c.
£icn |[ ¡eu’rc net e
icocter|en. neacicr.
mcet|css rcc|ocs cen bc
steo|cs |n ¡eur cu||ner¡
rcocrte|rc. vcocter|en
rcc|ocs erc [rceucnt|¡
|nneiet|ic. enJ [ceturc
en erre¡ e[ ane|c [eeJs
tnet erc e[tcn m|ss|no
[rem ebscss|ic|¡-mcet
ccntcrcJ J|cts.
Protein-Fortified Rice
ìo
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
5 oz. boneless raw chicken breast, diced
1/4 c. canned chicken broth, condensed
4 tsp. cornstarch
5 c. raw mushrooms, sliced/pieces
4 tsp. extra-virgin olive oil
2 c. red bell pepper, chopped (large pieces)
2 c. snow pea pods
1 c. plain, lowfat yogurt (12 g protein per 8 oz. serving)
2 tsp. curry powder.
b|rcct|ens
Put 2 tsp. oil and diced chicken in a non-stick saute pan. Cook
chicken until browned and done, then add chicken broth, yogurt,
curry powder, and cornstarch, stirring constantly. Heat until thick
sauce forms, then simmer for 5 minutes. While chicken is cooking,
put 2 tsp oil, mushrooms, bell pepper, and snow peas into a second
skillet. Cook until vegetables are tender. Place an equal amount
of vegetable on 2 plates and top with equal amounts of chicken
mixture. Serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 373
Protein (g): 32
Carbohydrates (g): 35
Fat (g): 13
Carb - Protein - Fat % Ratio: 37% - 33% - 30%
Curried Chicken
|ceJ¡-te-cee|. benc-
|css. s||n|css cn|c|cn
brcests erc e me|n-
ste¡ e[ musc|c-bu||J-
|no J|cts es tnc¡’rc |ea
|n [et. n|on |n oretc|n.
enJ s|mo|c te orcoerc.
(n|c|cn |s e|se cx-
trcmc|¡ icrset||c. enJ
cen bc orcoercJ |n e
ier|ct¡ e[ ae¡s a|tn-
eut bc|no ber|no.
ìì
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics 4
lnorcJ|cnts
6 oz. boneless raw chicken breast, cubed
3.5 cups turkey breast (Honeysuckle White), cubed
2 14.5 oz. cans (822 g) cajun-style stewed tomatoes
16 oz. tomato sauce
4 oz. Old El Paso green chilies, chopped
1 medium raw onion, approx. 2 1/2” diameter, chopped
1 1/2 tbsp. Mccormick/shilling chili seasoning
salt to taste
b|rcct|ens
Combine all ingredients in a large sauce pan. Simmer for 30 - 60
minutes. Remove from heat and serve hot with shredded cheese.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 319
Protein (g): 43
Carbohydrates (g): 33
Fat (g): 3
Carb - Protein - Fat % Ratio: 40% - 52% - 8%
Spicy Turkey Chili
(n||| |s e ocrcnn|e| [e-
ier|tc. enJ ane|c cee|-
bee|s erc JcietcJ te
tnc teo|c. Semc icr-
s|ens erc cxtrcmc|¡
cemo|cx enJ cen te|c
neurs te cee| oreocr|¡.
But |t e|se |cnJs |tsc|[
te eu|c| icrs|ens |||c
tn|s enc.
(n||| cen e|se bc es-
scmb|cJ enJ cee|cJ |n
e crec| oet. Put |t en
|n tnc mern|no. enJ |t’s
rceJ¡ [er J|nncr ancn
¡eu ae|| |n tnc Jeer
e[tcr aer|.
ìz
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
3 egg whites
1/4 c. oat flour
2 scoops vanilla whey protein powder
(assumes roughly 4g carbs, 45 g protein, 2 g fat)
1 tbsp. applesauce
1 packet artificial sweetener
dash of cinnamon
b|rcct|ens
Whisk all ingredients in a bowl. Spoon batter into a pre-heated waffle
iron (Add some nonstick cooking spray). Cook until golden brown
and serve with sugar-free syrup or unsweetened sliced strawberries.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 199
Protein (g): 35
Carbohydrates (g): 8
Fat (g): 3
Carb - Protein - Fat % Ratio: 16% - 70% - 14%
Protein Waffles
Me||no eet [|eur |s es
s|mo|c es e cente|ncr
e[ e|J-[esn|encJ re||cJ
eets enJ e b|cnJcr.
nne|c eet [|eur |s en
c[[cct|ic subst|tutc [er
ancet [|eur |n e ier|-
ct¡ e[ rcc|ocs· ae[[|cs.
oence|cs. mu[[|ns. ctc.
0ets erc e seurcc e[
bcte-o|ucen· e se|u-
b|c [|bcr tnet nes bccn
snean te nc|o rcJucc
cne|cstcre| |cic|s. As
sucn. eetmce|´eet bren
erc emeno tnc [ca
[eeJs tnet tnc lbA e|-
|eas nce|tn c|e|ms [er
en oreJuct |ebc|s.
ì3
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
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lnorcJ|cnts
6 oz. boneless raw chicken breast, cut into chunks
4 c. raw, red bell pepper, cut into large pieces
3 c. raw broccoli florets
6 c. raw mushrooms, whole
2 tbsp. apple cider vinegar
4 c. tomatoes, cut into pieces
5 tsp. olive oil
1 tsp. ground basil
1 1/2 c. chicken broth, condensed
1 tsp. ground oregano
2 cloves of garlic, peeled and finely chopped
b|rcct|ens
Combine oil, chicken broth, vinegar, basil, oregano, and garlic in
baking dish to create a marinade. Prepare eight skewer kabobs:
on each skewer, place chicken, bell pepper, broccoli, mushroom,
and tomato - repeating the process until all the ingredients have
been placed on each skewer. Place skewers in marinade and
brush to cover. Tightly seal with foil and bake in preheated
350 degree oven for 20 minutes, remove foil and continue
baking 10-15 more minutes. Place on 2 dinner plates and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 500
Protein (g): 43
Carbohydrates (g): 54
Fat (g): 17
Carb - Protein - Fat % Ratio: 40% - 32% - 28%
Chicken Kabobs
kebebs erc enc e[ tnesc
[|cx|b|c rcc|ocs ancrc
subt|tut|ens enJ ier|-
et|ens cen ces||¡ bc
meJc. ler cxemo|c.
¡eu cen subst|tutc
|cen bcc[. [|rm [|sn |||c
se|men. oer| tcnJcr-
|e|n. - cicn te[u. )eu
cen usc J|[[crcnt ico-
cteb|cs. J|[[crcnt mer|-
neJcs. er cee| tncm
unJcr tnc bre||cr er en
en eutJeer berbccuc
or|||. usc ¡eur |meo|-
net|en te crcetc cnJ-
|css ier|et|ens en tnc
tncmc.
ì4
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z

lnorcJ|cnts
6 oz. boneless raw chicken breast, diced
1 c. raw spinach
3 c. raw onion, sliced
1 c. raw shallot
4 tsp. extra virgin olive oil
2 cloves garlic
1 dash ground black pepper
1 tsp. ground nutmeg
4 sprigs raw parsley
salt to taste
b|rcct|ens
Put spinach, onion and garlic in a non-stick skillet with 2 tsp of oil
and cook until tender. Just before the vegetables are finished, add
pepper and nutmeg. Remove from heat and set aside. In another pan
cook diced chicken in 2 tsp oil until lightly browned. Add spinach
mixture to chicken and heat through. Simmer entire mixture for 3-5
minutes. Place on 2 dinner plates and garnish with fresh parsley.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 311
Protein (g): 24.5
Carbohydrates (g): 30.5
Fat (g): 11
Carb - Protein - Fat % Ratio: 38% - 31% - 31%
Chicken and Spinach
So|necn |s r|ont[u||¡
|nean es e “suocr[eeJ”
- ce|er|c [er ce|er|c. |t’s
enc e[ tnc mest nutr|-
cnt Jcnsc [eeJs tncrc |s.
|t orei|Jcs substent|e|
emeunts e[ i|tem|n k.
ore-i|tem|n A (bcte-
ceretcnc). menoencsc.
[e|etc. meoncs|um. i|-
tem|n (. |ren. enJ oe-
tess|um. So|necn |s
e|se e oeeJ seurcc e[
|utc|n. e|eno a|tn e ce-
retcne|J ce||cJ ncexen-
tn|n. an|cn nes ent|-
cenccr ect|i|t¡.
ì¯
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z

lnorcJ|cnts
1/4 c. 4% cottage cheese
4 large egg whites
2 whole eggs
1/8 c. 2% natural reduced fat mozzarella cheese, shredded.
1/2 c. (30 g) raw mushrooms, sliced
1/2 oz. (15 g) black olives, sliced
1 scallion (10 g), chopped
1/2 tsp. pepper, red or cayenne
salt to taste
1 c. raw spinach
1/2 of a raw cucumber (150 g) w/peel, sliced
b|rcct|ens
Blend or beat the egg whites and whole eggs together. Add cottage
cheese, salt, red/black pepper. Use a cooking spray like Pam in a
non-stick pan to cook the eggs. Preheat the pan, pour in the eggs.
When the eggs start to cook, add chopped olives, scallions, and
mushrooms. Just before you remove the eggs, melt in the
mozzarella cheese. I eat the eggs on a bed of baby spinach and
sliced cucumbers.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 356
Protein (g): 38
Carbohydrates (g): 12
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 14% - 44% - 43%
Cheesey Scrambled Eggs
£oos erc cens|JcrcJ enc
e[ neturc’s mest ocr-
[cct [eeJs. enJ tnc¡’ic
bccn uscJ es tnc sten-
JerJ [er cie|uet|no tnc
oretc|n eue||t¡ [rem
etncr [eeJ seurccs. A|-
tneuon coos neic oet-
tcn e beJ reo [er tnc|r
cne|cstcre| centcnt.
Jete nes snean tnet
J|cter¡ cne|cstcre| nes
|css |moect en scrum
cne|cstcre| tnen aes
orci|eus|¡ suooescJ.
Mest oceo|c ane cet
coos en e rcou|er bes|s
[|nJ tnc¡ Jen’t |n-
crcesc tnc|r cne|cstcr-
e| |cic|s.
ìe
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
6 large egg whites
3 small raw onions, chopped
1 1/2 tsp. extra virgin olive oil
1 dash ground black pepper
1 tsp. ground turmeric
1 tbsp. raw parsley, chopped
5 c. raw zucchini, chopped or coarsely shredded
2 cloves raw garlic, minced
2 tbsp. fresh basil, finely chopped
1 tsp. ground oregano
2 oz. part-skim mozzarella cheese, shredded
b|rcct|ens
Add 1/2 tsp. olive oil to a medium non-stick skillet and cook all
vegetables and spices except turmeric until tender. In mixing bowl,
whip all eggs and turmeric. In a second skillet, heat 1 tsp. olive oil,
add 1/2 egg mixture and cook until omelet is formed. Repeat until
2 omelettes are made. Place 1 omelette on plate and fill with 1/2
of the vegetable mixture. Repeat for 2nd omelette. Sprinkle with
cheese and serve hot.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 390
Protein (g): 32
Carbohydrates (g): 37.5
Fat (g): 14.5
Carb - Protein - Fat % Ratio: 37% - 31% - 32%
Breakfast Zucchini Pie
£oo an|tcs erc e oeeJ
seurcc e[ orect|ce||¡
[et-[rcc oretc|n enJ
cen bc uscJ es e sub-
st|tutc [er ane|c coos
|n e numbcr e[ J|[[cr-
cnt rcc|ocs. l|eu|J coo
an|tcs erc e|se eie||-
eb|c. enJ erc merc cen-
icn|cnt tnen scoeret|no
tnc an|tcs [rem ane|c
coos. £oo subst|tutcs
sucn es “£oo Bcetcrs”
cen e|se bc uscJ -
tnc¡’rc "3¨ coo an|tcs.
a|tn semc eJJcJ ce|er
enJ tn|c|cncrs te rc-
scmb|c ane|c coos.
ì7
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
7 oz. beef eye of round, fat trimmed and thinly sliced
3 c. raw danish cabbage, coarsely shredded
2 large stalks raw celery
2 c. raw mushroom, sliced or pieces
1 1/2 c. soybean sprouts
2 c. canned water chestnuts, sliced
1 1/2 c. raw onion, chopped
2 tsp. olive oil
2 tbsp. apple cider vinegar
1 tbsp. soy sauce
1/2 c. canned beef broth
b|rcct|ens
Place 1 tsp. olive oil and beef in a non-stick pan and cook until beef
is done. While the beef is cooking, add 1 tsp olive oil to another
pan and add cabbage, celery, mushrooms, sprouts, water chestnuts,
vinegar and onion. Cook until entire mixture is hot, then add soy
sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend
flavors. Place equal amounts on two plates and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 472
Protein (g): 37
Carbohydrates (g): 50
Fat (g): 17.6
Carb - Protein - Fat % Ratio: 40% - 29% - 31%
Beef Chop Suey
St|r-[r¡s me|c eu|c|.
cenicn|cnt enc-J|sn
mce|s. !n|s |s enetncr
icr¡ [|cx|b|c J|sn. tnet
cen me|c usc e[ J|[-
[crcnt cemb|net|ens
e[ mcet. [|sn. oeu|tr¡.
icocteb|cs enJ nuts´
sccJs. A st|r [r¡ cem-
be cen bc turncJ |nte
e “r|cc bea|” cntrcc b¡
tnc eJJ|t|en e[ semc
cee|cJ´stcemcJ brean
r|cc.
ì3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

ìz S||ccs
lnorcJ|cnts
1 3/4 c. water
1 tbsp. bakers yeast
1 tbsp. raw honey
2 tsp. sea salt
2 tbsp. nonfat dry milk powder
2 tbsp. olive oil
4 c. whole oat flour
1/4 c. flax seed freshly ground.
b|rcct|ens
Dissolve yeast in warm water, Add honey, salt, milk powder, oil and
2 cups whole oat flour. Stir well. Add ground flax seed and remaining
flour. Knead on lightly floured surface until smooth and elastic. Shape
and put in oiled loaf pan. Let rise until doubled in bulk. Bake at 350F
for 45 to 50 minutes until done.
Alternatively, if you have a bread machine, use bread machine
yeast and just follow the general bread making instructions for your
machine. With mine you just mix the ingredients as instructed in the
machine, allow to rise and then let the machine do the rest.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 173
Protein (g): 6.5
Carbohydrates (g): 24
Fat (g): 6
Carb - Protein - Fat % Ratio: 55% - 15% - 30%
Whole Oat Flax Loaf
!n|s |s en cxcc||cnt
brceJ te usc [er J|oo|no
e||s. l usc ceue| oerts
cxtre i|ro|n e||ic. [|ex
e|| enJ oer||c enJ ncrb
so|ccs. !n|s |s [entest|c
a|tn tnc brceJ [rcsn
[rem tnc eicn (er me-
cn|nc).
!n|s brceJ - es ac|| es
etncr be|cJ oeeJs meJc
a|tn oreunJ [|ex sccJ
- sneu|J bc rc[r|ocr-
etcJ te oretcct tnc [|e-
ier enJ [rcsnncss. !nc
e|| |n [|ex sccJs a||| oe
renc|J eu|c||¡ ancn
cxoescJ te ||ont enJ
e|r.
ì"
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics ì
lnorcJ|cnts
2 scoops VPX Micellean protein or equivalent casein/whey blend
50 grams of Quaker old-fashioned rolled oats
1/2 tbsp Udo’s Choice oil or flax seed oil (7grams)
1 c. water (or more, for desired thickness)
b|rcct|ens
Simply add all the ingredients to blender and blend thoroughly for
around 30 seconds. Add ice cubes before blending to chill and
thicken the blend if desired.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 428
Protein (g): 45
Carbohydrates (g): 35
Fat (g): 12
Carb - Protein - Fat % Ratio: 33% - 43% - 25%
Homemade MRP
!n|s nemc meJc M|P
|s suocr|er te tnc
me|teJcxtr|n-[|||cJ. e[[
tnc snc|[ M|P’s enJ nes
tnc J|st|nct eJienteoc
e[ bc|no n|on|¡
eJ¡usteb|c JcocnJ|no
en ¡eur currcnt J|ct
enJ´er mecrenutr|cnt
rceu|rcmcnts. !nc
eJJ|t|en e[ e benene
(er etncr [ru|t) eJJs
eJJ|t|ene| cerbs enJ
tcxturc |[ rceu|rcJ. !nc
oretc|n seurccs uscJ erc
anc¡´m|cc||er cesc|n
b|cnJs an|cn e[[cr e
s|ea enJ [est ect|no
oretc|n - an|cn |s |Jce|
[er ocncre| Je¡-te-Je¡
usc.
zo
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
1 1/2 c. raw onion
3 tsp. extra virgin olive oil
1/2 tsp. red or cayenne pepper
1 c. canned kidney beans
6 oz. beef eye of round, trimmed to 0” fat and chopped
1 c. canned beef broth
1/2 c. canned tomato puree
1 c. Pace picante sauce
1 tsp. chili powder
1 tsp. ground basil
1/2 tsp. curry powder
1 tsp. ground oregano
salt to taste
b|rcct|ens
In sauce pan, cook beans and onion in 2 tsp of oil until onion is
tender, then add tomato puree, picante sauce, beef broth and spices.
Continue to cook vegetable mixture under medium heat until hot.
While the vegetables are cooking, add remaining oil to a non-stick
skillet and stir fry beef until cooked. Add beef to vegetables and
simmer for 5 minutes. Place equal amounts on 2 plates and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 422
Protein (g): 37
Carbohydrates (g): 43
Fat (g): 13
Carb - Protein - Fat % Ratio: 39% - 34% - 27%
Beef and Bean Stew
Bcens erc e iest|¡
unJcrretcJ seurcc e[
|ea-ul cerben¡Jretcs
Bcens erc icr¡ nutr|-
cnt-Jcnsc es ac||· e cuo
e[ cee|cJ b|ec| bcens.
[er cxemo|c. orei|Jcs
zo - eo¨ e[ tnc rcc-
emmcnJcJ Je||¡ |nte|cs
e[ |ren. tn|em|n. [e|etc.
meoncs|um. menoe-
ncsc enJ [|bcr. Bcens
e|se cente|n merc ore-
tc|n tnen mest o|ent
[eeJs. P|ent oretc|ns
erc ||m|t|no |n ccrte|n
csscnt|e| em|ne ec|Js.
but |n tnc centcxt e[
e m|xcJ J|ct. tnc¡ cen
st||| me|c e s|on|[|cent
centr|but|en.

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

zo Seuercs
lnorcJ|cnts
2 large egg whites
1/2 c. honey
6 heaping scoops (200 g) chocolate protein powder
1/2 c. nonfat milk
1 c. natural peanut butter
2 c. old-fashioned rolled oats
b|rcct|ens
Mix the peanut butter and honey in a bowl, microwave on high for
100 secs. Add the rest of the ingredients and mix together. This is
tough to mix and it takes time. If you don’t have the tools you may
want to cut the oatmeal a bit to make it easier to work. Preheat oven
to 320
o
F. Smooth into 13x9 tray and bake for 20 minutes. Oven
times may vary, use the toothpick test. Cut into 20 equal bars and
wrap and store in fridge.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 170
Protein (g): 12
Carbohydrates (g): 15
Fat (g): 7
Carb - Protein - Fat % Ratio: 36% - 28% - 37%
Chocolate Brownies
!ncrc’s netn|no |||c e
brean|c ancn ¡eu nccJ
e cnece|etc [|x. lertu-
netc|¡. tncsc e|se ore-
i|Jc semc oretc|n enJ
nutr|t|en [rem ane|c
eets enJ ocenut but-
tcr. lust oecs te snea
¡eu tnet cet|no “c|cen”
Jecsn’t mcen ¡eu neic
te o|ic uo Jcsscrts er
trcets cemo|ctc|¡.
zz
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 4
lnorcJ|cnts
2 large potatoes (approx 4” long)
2 servings of Mazola cooking oil spray
1/2 tsp. fresh ground chili pepper
1 tsp. Lawry’s garlic salt
b|rcct|ens
Cut potatoes lengthwise (like French Fries). Preheat oven at 375
o
F.
Combine garlic salt and red chili pepper (adjusting amounts to suit
your taste). Arrange the potato strips in a single layer in a glass baking
dish. Coat the potatoes with the vegetable oil spray. Flip them over
and spray the other side. Sprinkle with garlic salt and red pepper
seasoning. Bake for one hour. Note: A serving of the spray oil is a
2.5 second spray.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 53
Protein (g): 4
Carbohydrates (g): 10
Fat (g): 1.5
Carb - Protein - Fat % Ratio: 67% - 25% - 8%
Spicy French ‘Un’ Fries
(emmcrc|e| [rcncn
[r|cs erc net en|¡ n|on
|n [et. tnc¡ e|se cen-
te|n nerm[u| trens-
[ets. [rem tnc oer-
t|e||¡-n¡JreocnetcJ
e||s tnet tnc¡’rc cee|cJ
|n. AnJ |[ tnet’s net
e||. rcccnt stuJ|cs neic
snean tnet ecr¡|em|Jc
- e ncuretex|n enJ
muteocn - |s [ermcJ |n
[eeJs |||c [rcncn [r|cs
enJ oetete cn|os tnet
neic bccn [r|cJ et n|on
tcmocreturcs.
Me||no ¡eur ean
“[r|cs” |s e se[cr enJ
merc nce|tn[u| e|tcr-
net|ic te cemmcrc|e|
[r|cs.
z3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 4
lnorcJ|cnts
2 14.5 oz. cans (822 g) cajun-style stewed tomatoes
1 c. tomato sauce
4 oz. Old El Paso green chilies, chopped
1 raw, medium onion, chopped
24 oz pre-cooked extra lean (4% fat) ground beef
60 g Lawry’s chili seasoning
1/4 tsp. ground cumin seed
1/4 tsp. ground cayenne pepper
1/4 tsp. garlic powder
salt to taste
b|rcct|ens
Combine all ingredients in a large saucepan. Simmer for 30 minutes.
Remove from heat and serve hot with shredded cheese.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 343
Protein (g): 40.5
Carbohydrates (g): 32.5
Fat (g): 37.5
Carb - Protein - Fat % Ratio: 21% - 26% - 54%
Spicy Beef Chili
(emmcrc|e| cn||| |n tnc
un|tcJ Stetcs |s e|-
mest e|ae¡s meJc a|tn
bcens. But te truc
cn||| e[[|c|eneJes. cn|||
|s meJc str|ct|¡ a|tn
mcet - bcens erc net
e||eacJ! Merc treJ|-
t|ene| cn||| |s meJc a|tn
snrcJJcJ bcc[ enJ oer|.
but |cen oreunJ bcc[ |s
merc cenicn|cnt - cs-
occ|e||¡ ancn ¡eu Jen’t
neic tnc t|mc te |ct tnc
mcet s|mmcr [er neurs.
z4
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 3
lnorcJ|cnts
32 oz. Atlantic wild-caught salmon
1/4 c. fresh lemon juice
1 raw 7-8” carrot, sliced
1 tsp. bay leaf, crumbled
1/2 medium raw cucumber, peeled and chopped
8 oz. fat-free sour cream
1/2 small raw onion, chopped
1 medium (approx. 2 1/2”) onion, chopped
2 cloves
1 black peppercorn
salt to taste
b|rcct|ens
Arrange the salmon steaks in a large skillet. Pour the lemon juice over
the salmon. Fill the skillet with 1 inch of water. Add sliced carrot,
thinly sliced onion, cloves, bay leaf and peppercorn. Bring to a boil,
then reduce heat and cover. Simmer gently for 20 minutes, or until
fish flakes easily with a fork. Remove fish to warm platter, and serve
with carrots on side as garnish. Mix peeled, chopped cucumber,
1/2 chopped onion and sour cream together and serve as a sauce.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 196
Protein (g): 26
Carbohydrates (g): 5.7
Fat (g): 7.3
Carb - Protein - Fat % Ratio: 12% - 54% - 34%
Poached Salmon with Cucumber
Se|men |s en cxcc||cnt
seurcc e[ n|on eue||t¡
oretc|n enJ csscnt|e|
[ett¡ ec|Js.
lt |s |css cxocns|ic te
bu¡ [ermcJ se|men.
lermcJ se|men. nea-
cicr. nes bccn [eunJ te
cente|n n|oncr |cic|s e[
cni|renmcnte| centem-
|nents. n||J-ceuont
se|men cente|ns [cacr
oe||utents tnen tnc
[ermcJ ier|ct|cs. me|-
|no |t aertn tnc eJJcJ
cest.

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics e
lnorcJ|cnts
4 large egg whites
1/2 tsp. garlic powder
1/2 c. ketchup, unsweetened
4 oz. Quaker old-fashioned oatmeal
1 c. boiled unsalted onion
2 dashes ground black pepper
8 oz. medium tomatillo salsa
1 lbs. raw, extra lean ground turkey
1 “Cup A Soup” - vegetable soup, Spring Mix
b|rcct|ens
Mix all ingredients - except ketchup - until well-blended. Place in
meatloaf pan and cover the top of the meatloaf with ketchup. Bake
in a pre-heated oven at 350
o
F for 1-1/2 hours.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 164
Protein (g): 16.5
Carbohydrates (g): 9
Fat (g): 7
Carb - Protein - Fat % Ratio: 22% - 41% - 37%
Turkey Meatloaf
ureunJ. an|tc mcet
tur|c¡ |s e test¡.
|ea [et e|tcrnet|ic te
oreunJ bcc[. lt cen bc
uscJ |n en¡ rcc|oc ¡eu
aeu|J nerme||¡ usc
oreunJ bcc[ [er.
Me|c e Jeub|c rcc|oc
|[ ¡eu a|sn· |c[teicr
mcet|ee[ me|cs o oeeJ
[||||no [er e senJa|cn
er areo.
ze
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 4
lnorcJ|cnts
16 oz. tofu burger mix
1 c. chopped onion
1 c. bell pepper, chopped
1/2 c. sliced carrot
3 cloves garlic, minced
16 oz. can of crushed tomatoes
16 oz. tomato sauce
16 oz. canned kidney beans
2 tbsp. chili powder
3/4 tsp. cumin seed
1/4 tsp. cayenne pepper
salt to taste
b|rcct|ens
Use 1 package vegetarian burger mix (enough to make four burgers).
Cook the four burgers according to package directions. Chop onions,
green peppers and garlic. Combine the rest of the ingredients in a
large pot. Crumble the burgers with your fingers and add to chili
sauce. Simmer for 30 minutes and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 360
Protein (g): 30
Carbohydrates (g): 62
Fat (g): 3
Carb - Protein - Fat % Ratio: 63% - 30% - 7%
Vegetarian Chili
!e[u |s e ||ont. oretc|n-
r|cn [eeJ meJc [rem
ceeou|etcJ se¡bcen
m|||. lt’s [e|r|¡ b|enJ
b¡ |tsc|[. but te|cs en
tnc [|eiers e[ tnc [eeJs
tnet |t’s cee|cJ a|tn.
!e[u |s e oeeJ seurcc
m|ncre|s sucn es sc-
|cn|um. |ren. ceoocr.
menoencsc enJ meo-
ncs|um. !e[u ceeou-
|etcJ a|tn ce|c|um se|ts
erc e|se oeeJ seurccs e[
tn|s ie|ueb|c m|ncre|.
A|tneuon |t’s net e
cemo|ctc oretc|n. se¡
oretc|n nes |ts i|r-
tucs. Se¡ oretc|n nes
bccn snean te |moreic
scrum cne|cstcre| enJ
tr|o|¡ccr|Jcs |n c||n|ce|
tr|e|s.
z7
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
6 oz. can of water-packed tuna, drained and flaked
1 egg white
2 tbsp. oatmeal
2 tbsp. of diced onion
1/4 tsp. garlic powder
2 tsp. part-skim mozzarella cheese
salt and pepper to taste
b|rcct|ens
Blend all the ingredients (except the mozarella) in a bowl. Pre-heat a
pan and spray with non-stick cooking spray. Divide the mixture and
form into 2 patties. Cook one side until brown (not long) then turn
- when the second side is nearly done, sprinkle cheese over it. Place
under a broiler for about 1 minute tops to melt the cheese. Serve as
part of a sandwich, or with a salad and serving of French ‘Un-Fries’.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 138
Protein (g): 25.5
Carbohydrates (g): 4.5
Fat (g): 2
Carb - Protein - Fat % Ratio: 13% - 74% - 13%
Tuna & Cheese Melts
(enncJ. aetcr-oec|cJ
tune |s e beJ¡bu||J|no
steo|c· |t’s en cxcc||cnt
seurcc e[ n|on-eue|-
|t¡. i|rtue||¡ [et-[rcc
oretc|n. AnJ tncrc’s
ne rce| cee||no nccJcJ
- ¡ust eocn e cen er
[e|| oec|ct enJ ¡eu’rc
sct. But |t cen bc Jr¡-
test|no. enJ ber|no te
cet Je¡-e[tcr-Je¡.
!une ß (nccsc mc|ts
erc enc ae¡ te nc|o
me|c tune merc |ntcr-
cst|no. tnet erc s|mo|c
enJ eu|c| te orcoerc.
z3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
1/2 c. steel-cut oats
1/3 c. oat bran
3/4 c. frozen or fresh strawberries
1 medium banana, sliced
1 1/2 scoops strawberry or vanilla whey protein powder
water (as needed for cooking - follow package directions)
¼ tsp. salt
dash of cinnamon (big dash)
b|rcct|ens
Pre-cook oats the night before to minimize morning cooking time.
Again in the morning, bring the oats to a simmer and add the banana,
salt, cinnamon, and oat bran. Keep stirring and simmer until you
have the desired consistency (10 minutes or so), remove from heat,
and stir-in the strawberries and protein powder.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 380
Protein (g): 25
Carbohydrates (g): 57.5
Fat (g): 5.5
Carb - Protein - Fat % Ratio: 61% - 26% - 13%
Strawberry & Banana Oatmeal
Stcc|-cut eets erc en
e|tcrnet|ic te re||cJ
eets. lnstceJ e[ re||-
|no tnc ore|n [|et. tnc
ane|c eet oreet |s s||ccJ
us|no stcc| b|eJcs. !n|s
oreJuccs e net ccrce|
a|tn e merc |ntcrcst-
|no tcxturc tnen re||cJ
eets.
0et bren |s en csoc-
c|e||¡ r|cn seurcc e[
bcte-o|ucen. enJ |s
semcanet n|oncr |n
m|ncre|s tnen rcou|er
eetmce|.
z"
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ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

3 Bers
lnorcJ|cnts
2 1/2 c. (200 g) oats
1 scoop (30 g) whey powder (use chocolate flavor)
2 tbsp. natural peanut butter
3 large egg whites
2 medium bananas (300 g), mashed
1 tbsp. honey
7 tbsp. (approx. 100 ml) nonfat milk
1 tsp. cinnamon
b|rcct|ens
Preheat your oven for 5 minutes at 180
o
C (355
o
F). Mix the oats,
the whey and the cinnamon. Add the peanut butter and stir in
throughly. Add the egg whites, mashed bananas and the honey.
Add the nonfat milk slowly, while mixing thoroughly.
Spoon the mixture into a greased lined cake tin and level with a
knife. Place in oven and bake for 15 minutes. Remove from oven
and allow to cool slightly before cutting to reduce stickiness. Cut
into 8 bars.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 154
Protein (g): 9.5
Carbohydrates (g): 21.3
Fat (g): 3.4
Carb - Protein - Fat % Ratio: 25% - 55% - 20%
Homemade Chocolate Protein Bars
!ncsc bers erc oeou-
|er a|tn tnc mcmbcrs
e[ tnc “Musc|c Bu||J-
|no Nutr|t|en” [e-
rum. !nc¡’rc s|mo|c te
me|c. enJ - ne sur-
or|sc - Jen’t |est icr¡
|eno. Bcst te me|c tae
betcncs et e t|mc!
0
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
Brink’s Body Building Revealed was devised by author, researcher, and
trainer Will Brink. It’s the most complete e-book on the market on the
science of bodybuilding nutrition, supplementation and training.
There are over 400+ information-packed pages on:
Anabolic nutrition and diet
Bodybuilding supplement reviews
Bodybuilding workouts
Motivation & goal-setting
In addition, there are special bonus reports written by written by none
other than world-famous strength coach Charles Poliquin, and Dr. Evan
R. Peck, a specialist in sports injury prevention and rehabilitiation.
But what really sets BBR apart from other bodybuilding programs is the massive,
private, members-only online area. Only BBR customers have access to the wealth
of additional information and tools found there. In the Members’ Area, you can:
Read one of the 450 reviews on brand name supplements
Post a request for a supplement to be reviewed
Post questions on Diet, Training or Supplementation
Watch The Weekly Bodybuilding Video
Read The Daily Bodybuilding Tips & Quotes
Read Exclusive Articles in Guru Articles Section
Use the BBR Meal Planner to create your meals
Download Pre-made Bodybuilding Sample Diets
Use the BBR Diet Planner, to record what you eat
Add Your Photos to the Gallery
Watch Videos of all the exercises in my program
Use the Food Database, with calorie, protein, carbs and fat info on over 50,000
foods.
Check out the photos and testimonials for Brink’s Body Building Revealed: our
members can attest that buying Brink’s Musclebuilding System was one of the best
decisions they have made in their lives.
Hope to see you in the Members’ Area!
















Brink’s BoDy
BuilDing
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Tasty Fat Loss & Muscle Building Recipes
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TASTY Fat Loss & Muscle-Gaining Recipes

Recipes
Ground Turkey Omelette Indonesian Chicken Chocolate and Banana Protein Bars Asian Tuna Salad Protein-Fortified Rice Curried Chicken Spicy Turkey Chili Protein Waffles Chicken Kabobs Chicken and Spinach Cheesey Scrambled Eggs Breakfast Zucchini Pie Beef Chop Suey Whole Oat Flax Loaf Homemade MRP Beef and Bean Stew Chocolate Brownies Spicy French ‘Un-Fries” Spicy Beef Chili Poached Salmon with Cucumber Turkey Meat Loaf Vegetarian Chili Tuna & Cheese Melts Strawberry and Banana Oatmeal Homemade Chocolate Protein Bars 

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, however, edit it, extract content from it or offer it for sale in any way.

These are: Abbreviation: c. The following table can be used to convert these to metric units: Unit: 1 cup 1 tablespoon (US) 1 teaspoon (US) 1 ounce 1 pound Conversion: ~ 240 ml (236. You may not.6) ~ 15 ml (14. . however. oz.TASTY Fat Loss & Muscle-Gaining Recipes Abbreviations & Units Several common abbreviations are used in the recipes to for different measurements.6 grams  Copyright Will Brink & Internet Publications. g lbs.9 ml) 28. tbsp. You are welcome to pass on this special report to others. extract content from it or offer it for sale in any way.3 grams 453. Definition: cup tablespoon (US) teaspoon ounce gram pound The units are standard US measurements.8) ~ 5 ml (4. tsp. edit it.

Repeat to form 2nd sandwich. ground turmeric 3 cloves raw garlic. Repeat to make 4 omelettes. extract content from it or offer it for sale in any way. You may not. diced 3 oz. then add 1/4 egg mixture and cook until omelet is formed. Nutritional Information Calories (Per Serving): 508 Protein (g): 42 Carbohydrates (g): 50. raw mushrooms. ground. and let the uncooked. raw onions. edit it. Serve hot. whip the eggs.Protein .Fat % Ratio: 39 % .5 Fat (g): 17 Carb . vegetables and spices . chopped green bell peppers 1 c. 1 tsp. worcestershire sauce Directions Saute’ turkey. extra virgin olive oil 1 dash ground black pepper. however. sliced 3 tbsp. 1 tsp. hot pepper sauce. egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second skillet. top with 1/2 of the turkey mixture. If you’ve never done it before. liquid portion slide underneath.TASTY Fat Loss & Muscle-Gaining Recipes Ground Turkey Omelette Serves  Ingredients 8 large. you may have a mess on your hands. You are welcome to pass on this special report to others.in a non-stick skillet w/1 tsp olive oil until tender. Flipping an omelette is a skill that takes some practice to master. The perfect omelettes you’re served in restaurants are flipped. fresh egg whites 2 large whole eggs 2 small. Place 1 omelette on plate. raw turkey 1 1/2 cups canned kidney beans. drained (any type) 1 c.29%  Copyright Will Brink & Internet Publications. .32% . A simpler solution is to use a rubber spatula to gently lift up the layer of cooked eggs. then place 1 omelette on top to form a sandwich. minced 1 tsp.except turmeric . In mixing bowl. chopped red bell peppers 1 c. Hold the pan underneath the broiler for a few moments to completely set the top.

extra virgin olive oil 6 cloves raw garlic. cornstarch 5 tsp. Divide cabbage between 2 plates and top with chicken and sauce.000 SU! Fortunately.TASTY Fat Loss & Muscle-Gaining Recipes Indonesian Chicken Serves  Ingredients 8 oz. raw red bell pepper. curry powder Directions Combine onion. Exercise caution when cutting/seeding Jalapenos . spices. and keep your hands away from your eyes!  Copyright Will Brink & Internet Publications. chopped fine 1 tsp.so you can control the heat level by removing the seeds. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes.Fat % Ratio: 37% . ground turmeric 1 tsp. raw ginger root. Add oil to a separate pan and cook cabbage and red peppers in oil until crisp-tender.5 Carb . peeled. or limiting how many are added to the dish. sliced 2 c. raw jalapeno peppers. thinly sliced 5 c. lowfat (1%) milk 4 tsp. boneless raw chicken breast. minced 2 tsp. Serve immediately. The heat from hot peppers is measured in “Scoville Units” . extract content from it or offer it for sale in any way.fiery Jalapenos can rate up to 10.30% Jalapeno peppers get their heat from capsaicin and related compounds. however.33% . edit it. Chinese parsley) 1 tsp. raw cabbage. jalapeno pepper. dried coriander (cilantro. You may not. shredded 2 c. milk and chicken in a non-stick skillet. broilers or fryers 1 c.5 Carbohydrates (g): 45 Fat (g): 16. .wash your hands thoroughly after handling.Protein . most of the heat is concentrated in the seeds . Nutritional Information Calories (Per Serving): 476 Protein (g): 39. chopped raw onion 1/2 c. You are welcome to pass on this special report to others.

You may not. however. 23 g protein per bar).22% .TASTY Fat Loss & Muscle-Gaining Recipes Chocolate-Banana Protein Bars 8 Bars Ingredients 2 large. edit it. with double the protein (e.Fat % Ratio: 57% . Pour into non-stick cake pan. and is considerably less expensive than what you can buy in a store. (200 g) old-fashioned rolled oats 1/3 c. If you don’t want the fat replace the oil with unsweetened applesauce. You are welcome to pass on this special report to others.21%  Copyright Will Brink & Internet Publications. Commercial protein bars are often made with cheap protein blends. Bake at 300o F for 25 minutes or until firm. extract content from it or offer it for sale in any way. .g. olive oil 60 g chocolate Designer Whey (or equivalent brand/flavor) Directions Mix ingredients in a large bowl. ground cinnamon 2 tbsp. such as soy and hydrolyzed collagen. but you could easily make into 4 larger ones.6 Carb . Let cool slightly before cutting. We have made these into 8 small bars. Many are low in fiber and need to be fortified in order to offer any vitamins and minerals at all. nonfat milk 2 1/2 c. It will taste just as good and still retain the moist but firm texture.. Nutritional Information Calories (Per bar): 190 Protein (g): 11 Carbohydrates (g): 28 Fat (g): 4. Splenda 1 tbsp. ripe bananas (about 300 g) 1 tsp.Protein . Bars like these make excellent snacks and can also be used as a a part of a quick meal on-the-go. unsweetened cocoa powder 3 large raw egg whites 4 oz. Making your own is easy.

and takes only a few minutes to toss together.6 drops sesame oil 1/2 tsp. poultry or fish work especially well for meals that need to be eaten away from home: just scoop into a container. however. Coarsely chop water chestnuts and almonds and add to mixture. whole raw almonds (about 24) 1 tbsp. This tuna salad has a complex blend of flavors and a nutty crunch. extra-virgin olive oil 2 tbsp. . edit it. toss into a cooler with some “blue Ice” packs.. Finely chop green onions and celery and add to tuna. and you’re good to go. Drizzle tuna mixture with olive oil and toss. 8 Copyright Will Brink & Internet Publications.2 Carbohydrates (g): 6. etc.5 Fat (g): 14 Carb . soy sauce 5 . Add soy sauce. sugar Ingredients Directions Drain tuna and flake into bowl to break up chunks.TASTY Fat Loss & Muscle-Gaining Recipes Asian Tuna Salad Serves  1 12 oz.Protein . You may not. You are welcome to pass on this special report to others. sesame oil and sugar. Mix salad thoroughly and chill.Fat % Ratio: 7% .58% . rice vinegar. rice vinegar 2 tbsp. can of light tuna in water 3 green onions 1 large or 2 small celery ribs 5 whole water chestnuts 1 oz. along with some pre-cut veggies. and toast over low heat until lightly browned and fragrant. Put almonds into a skillet. extract content from it or offer it for sale in any way. Cold salads made from leftover meat. whole grain crispbreads.35% Nutritional Information Making food ahead of time can take the sting out of preparing and eating  meals a day. It’s great in lettuce wraps. Calories (Per Serving): 323 Protein (g): 52.

This makes a very large meal for one. however. Vegetarian recipes are frequently innovative. meatless recipes can be staples in your culinary repertoire.although some vegetarians have been able to attain impressive physiques. In a pan coated with cooking spray. “Keys to the Inner Universe” is considered a classic. One of the best-known vegetarian bodybuilder was Bill Pearl. chopped celery and spinach. soy sauce and rice and simmer until liquid has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Add water/broth. You may not. raw spinach 1/3 c. . sliced mushrooms. however. chopped salt to taste Lightly steam the broccoli to a crisp-tender texture. lite soy sauce 1 c. long-grain. Cook on medium heat until spinach is cooked.4% Nutritional Information  Copyright Will Brink & Internet Publications. steamed broccoli. Calories (Per Serving): 380 Protein (g): 33. raw. whose book. brown rice 1/3 c. and feature an array of whole foods that are often missing from obsessively-meat centered diets. extract content from it or offer it for sale in any way. Top with salsa. (50 g) raw broccoli. add soy sauce. Even if you’re not a vegetarian.1 Carbohydrates (g): 54 Fat (g): 1. chopped or diced 1 small stalk (25 g) of raw celery. Directions “Vegetarian bodybuilder” is an oxymoron to some .8 Carb .36% . chopped onion.Protein . diced 6 egg whites 1 c. (50 g) grams raw onion. Or can be split and served with a side dish. (100 g) sliced raw mushrooms 1/4 c. edit it.Fat % Ratio: 59% . You are welcome to pass on this special report to others. pace chunky salsa 2 tbsp. water or broth 1/4 c.TASTY Fat Loss & Muscle-Gaining Recipes Protein-Fortified Rice Serves  Ingredients 1/2 c.

Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken mixture. snow pea pods 1 c. Heat until thick sauce forms. diced 1/4 c. boneless raw chicken breast. and snow peas into a second skillet. extract content from it or offer it for sale in any way. and can be prepared in a variety of ways without being boring.Protein . Put 2 tsp. yogurt. then simmer for 5 minutes. canned chicken broth. Cook chicken until browned and done. Serve. mushrooms. skinless chicken breasts are a mainstay of muscle-building diets as they’re low in fat. put 2 tsp oil. lowfat yogurt (12 g protein per 8 oz.Fat % Ratio: 37% . You may not. edit it. curry powder. Chicken is also extremely versatile. extra-virgin olive oil 2 c. boneless. Cook until vegetables are tender.33% . While chicken is cooking.TASTY Fat Loss & Muscle-Gaining Recipes Curried Chicken Serves  Ingredients 5 oz. Directions Ready-to-cook. stirring constantly. condensed 4 tsp. raw mushrooms. and cornstarch. You are welcome to pass on this special report to others. plain. Nutritional Information Calories (Per Serving): 373 Protein (g): 32 Carbohydrates (g): 35 Fat (g): 13 Carb . oil and diced chicken in a non-stick saute pan. serving) 2 tsp.30% 10 Copyright Will Brink & Internet Publications. sliced/pieces 4 tsp. curry powder. then add chicken broth. bell pepper. chopped (large pieces) 2 c. cornstarch 5 c. high in protein. and simple to prepare. red bell pepper. however. .

Calories (Per Serving): 319 Protein (g): 43 Carbohydrates (g): 33 Fat (g): 3 Carb . Some versions are extremely complex and can take hours to cook properly. You are welcome to pass on this special report to others. You may not. and it’s ready for dinner when you walk in the door after work. cans (822 g) cajun-style stewed tomatoes 16 oz. Chili can also be assembled and cooked in a crock pot.TASTY Fat Loss & Muscle-Gaining Recipes Spicy Turkey Chili Serves  Ingredients 6 oz. Simmer for 30 . Remove from heat and serve hot with shredded cheese. cubed 3.Fat % Ratio: 40% . tomato sauce 4 oz. chopped 1 1/2 tbsp. chopped 1 medium raw onion. extract content from it or offer it for sale in any way. and whole cookbooks are devoted to the topic. 2 1/2” diameter. edit it. approx. But it also lends itself to quick versions like this one.5 oz. cubed 2 14. Old El Paso green chilies.Protein . Directions Chili is a perennial favorite. Put it on in the morning. boneless raw chicken breast.52% . however. . Mccormick/shilling chili seasoning salt to taste Combine all ingredients in a large sauce pan.5 cups turkey breast (Honeysuckle White).60 minutes.8% Nutritional Information 11 Copyright Will Brink & Internet Publications.

oat flour 2 scoops vanilla whey protein powder (assumes roughly 4g carbs.70% . Oats are a source of beta-glucan: a soluble fiber that has been shown to help reduce cholesterol levels. You are welcome to pass on this special report to others.Protein . Whole oat flour is an effective substitute for wheat flour in a variety of recipes: waffles. Cook until golden brown and serve with sugar-free syrup or unsweetened sliced strawberries.14% Nutritional Information 1 Copyright Will Brink & Internet Publications. pancakes. 45 g protein. Directions Making oat flour is as simple as a container of old-fashioned rolled oats and a blender. 2 g fat) 1 tbsp.TASTY Fat Loss & Muscle-Gaining Recipes Protein Waffles Serves  Ingredients 3 egg whites 1/4 c.Fat % Ratio: 16% . however. etc. Spoon batter into a pre-heated waffle iron (Add some nonstick cooking spray). oatmeal/oat bran are among the few foods that the FDA allows health claims for on product labels. edit it. muffins. extract content from it or offer it for sale in any way. applesauce 1 packet artificial sweetener dash of cinnamon Whisk all ingredients in a bowl. . You may not. As such. Calories (Per Serving): 199 Protein (g): 35 Carbohydrates (g): 8 Fat (g): 3 Carb .

Use your imagination to create endless variations on the theme. . and garlic in baking dish to create a marinade. boneless raw chicken breast. raw. Place skewers in marinade and brush to cover. raw mushrooms. tomatoes. ground basil 1 1/2 c. Place on 2 dinner plates and serve.Protein . cut into large pieces 3 c. chicken broth.Fat % Ratio: 40% . ground oregano 2 cloves of garlic. red bell pepper. raw broccoli florets 6 c. Directions Kabobs are one of those flexible recipes where subtitutions and variations can easily be made. Prepare eight skewer kabobs: on each skewer. basil. peeled and finely chopped Combine oil. edit it. you can substitute lean beef. vinegar. cut into pieces 5 tsp. apple cider vinegar 4 c. You are welcome to pass on this special report to others.TASTY Fat Loss & Muscle-Gaining Recipes Chicken Kabobs Serves  Ingredients 6 oz. mushroom. olive oil 1 tsp. For example. different marinades. You may not. or cook them under the broiler or on an outdoor barbecue grill. however. firm fish like salmon. whole 2 tbsp. . Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes. broccoli. cut into chunks 4 c. pork tenderloin. Calories (Per Serving): 500 Protein (g): 43 Carbohydrates (g): 54 Fat (g): 17 Carb . remove foil and continue baking 10-15 more minutes. You can use different vegetables.28% Nutritional Information 1 Copyright Will Brink & Internet Publications.32% . and tomato . oregano. extract content from it or offer it for sale in any way.even tofu. bell pepper. chicken broth.repeating the process until all the ingredients have been placed on each skewer. place chicken. condensed 1 tsp.

it provides substantial amounts of vitamin K. and potassium. Add spinach mixture to chicken and heat through.5 Fat (g): 11 Carb . folate. extract content from it or offer it for sale in any way.Protein . iron. along with a carotenoid called neoxanthin. magnesium. You may not. Remove from heat and set aside. .TASTY Fat Loss & Muscle-Gaining Recipes Chicken and Spinach Serves  Ingredients 6 oz.calorie for calorie. manganese. raw onion. Calories (Per Serving): 311 Protein (g): 24.5 Carbohydrates (g): 30. Directions Spinach is rightfully known as a “superfood” .Fat % Ratio: 38% . You are welcome to pass on this special report to others. add pepper and nutmeg. edit it. In another pan cook diced chicken in 2 tsp oil until lightly browned. pro-vitamin A (betacarotene). onion and garlic in a non-stick skillet with 2 tsp of oil and cook until tender. diced 1 c.31% Nutritional Information 1 Copyright Will Brink & Internet Publications. Spinach is also a good source of lutein. sliced 1 c. Place on 2 dinner plates and garnish with fresh parsley. which has anticancer activity. Simmer entire mixture for 3-5 minutes. vitamin C. it’s one of the most nutrient dense foods there is.31% . boneless raw chicken breast. Just before the vegetables are finished. raw spinach 3 c. extra virgin olive oil 2 cloves garlic 1 dash ground black pepper 1 tsp. ground nutmeg 4 sprigs raw parsley salt to taste Put spinach. however. raw shallot 4 tsp.

Although eggs have gotten a bad rap for their cholesterol content. add chopped olives. Most people who eat eggs on a regular basis find they don’t increase their cholesterol levels. chopped 1/2 tsp.Fat % Ratio: 14% . scallions. however. You may not. I eat the eggs on a bed of baby spinach and sliced cucumbers. 1/2 c. (15 g) black olives. 2% natural reduced fat mozzarella cheese. Add cottage cheese. Directions Calories (Per Serving): 356 Protein (g): 38 Carbohydrates (g): 12 Fat (g): 16. sliced Blend or beat the egg whites and whole eggs together. pour in the eggs. .Protein . sliced 1/2 oz. Use a cooking spray like Pam in a non-stick pan to cook the eggs. 4% cottage cheese 4 large egg whites 2 whole eggs 1/8 c. pepper. 1 Copyright Will Brink & Internet Publications. (30 g) raw mushrooms. Preheat the pan. sliced 1 scallion (10 g).44% . red or cayenne salt to taste 1 c. and they’ve been used as the standard for evaluating the protein quality from other food sources. edit it. Just before you remove the eggs. red/black pepper. shredded. data has shown that dietary cholesterol has less impact on serum cholesterol than was previously supposed.5 Carb .43% Nutritional Information Eggs are considered one of nature’s most perfect foods.TASTY Fat Loss & Muscle-Gaining Recipes Cheesey Scrambled Eggs Serves  Ingredients 1/4 c. extract content from it or offer it for sale in any way. and mushrooms. When the eggs start to cook. You are welcome to pass on this special report to others. salt. melt in the mozzarella cheese. raw spinach 1/2 of a raw cucumber (150 g) w/peel.

Calories (Per Serving): 390 Protein (g): 32 Carbohydrates (g): 37. Repeat for 2nd omelette. raw parsley. add 1/2 egg mixture and cook until omelet is formed.TASTY Fat Loss & Muscle-Gaining Recipes Breakfast Zucchini Pie Serves  Ingredients 6 large egg whites 3 small raw onions. ground turmeric 1 tbsp.Protein . Directions Egg whites are a good source of practically fat-free protein and can be used as a substitute for whole eggs in a number of different recipes. extra virgin olive oil 1 dash ground black pepper 1 tsp. Egg substitutes such as “Egg Beaters” can also be used they’re 8% egg whites. fresh basil. extract content from it or offer it for sale in any way.Fat % Ratio: 37% . edit it. olive oil. shredded Add 1/2 tsp. In mixing bowl. olive oil to a medium non-stick skillet and cook all vegetables and spices except turmeric until tender.5 Fat (g): 14. Sprinkle with cheese and serve hot.31% . whip all eggs and turmeric. however. In a second skillet. heat 1 tsp. You are welcome to pass on this special report to others. part-skim mozzarella cheese. with some added color and thickeners to resemble whole eggs. You may not. chopped 5 c. finely chopped 1 tsp.5 Carb . raw zucchini. . Repeat until 2 omelettes are made. Place 1 omelette on plate and fill with 1/2 of the vegetable mixture. chopped 1 1/2 tsp. ground oregano 2 oz. and are more convenient than separating the whites from whole eggs.32% Nutritional Information 1 Copyright Will Brink & Internet Publications. Liquid egg whites are also available. minced 2 tbsp. chopped or coarsely shredded 2 cloves raw garlic.

You are welcome to pass on this special report to others. coarsely shredded 2 large stalks raw celery 2 c. beef stock and cooked beef. beef eye of round.Fat % Ratio: 40% . canned water chestnuts. raw mushroom. soy sauce 1/2 c. Cook for 5-10 minutes to blend flavors. vegetables and nuts/ seeds. Directions Stir-frys make quick. poultry. sliced 1 1/2 c.31% Nutritional Information 1 Copyright Will Brink & Internet Publications. that can make use of different combinations of meat. olive oil and beef in a non-stick pan and cook until beef is done. soybean sprouts 2 c. Calories (Per Serving): 472 Protein (g): 37 Carbohydrates (g): 50 Fat (g): 17. You may not. extract content from it or offer it for sale in any way. While the beef is cooking. however. chopped 2 tsp. . convenient one-dish meals. then add soy sauce. sliced or pieces 1 1/2 c.6 Carb . vinegar and onion. raw danish cabbage. celery. canned beef broth Place 1 tsp. raw onion. add 1 tsp olive oil to another pan and add cabbage. A stir fry combo can be turned into a “rice bowl” entree by the addition of some cooked/steamed brown rice. olive oil 2 tbsp. sprouts. fish. edit it. Cook until entire mixture is hot. fat trimmed and thinly sliced 3 c. water chestnuts. mushrooms.TASTY Fat Loss & Muscle-Gaining Recipes Beef Chop Suey Serves  Ingredients 7 oz. apple cider vinegar 1 tbsp. This is another very flexible dish.29% .Protein . Place equal amounts on two plates and serve.

flax seed freshly ground. Add ground flax seed and remaining flour. oil and 2 cups whole oat flour. Knead on lightly floured surface until smooth and elastic. nonfat dry milk powder 2 tbsp. Let rise until doubled in bulk. Bake at 350F for 45 to 50 minutes until done. You are welcome to pass on this special report to others.TASTY Fat Loss & Muscle-Gaining Recipes Whole Oat Flax Loaf 1 Slices Ingredients 1 3/4 c. however. Add honey. edit it.as well as other baked goods made with ground flax seed . You may not. I use equal parts extra virgin olive. milk powder. Directions This is an excellent bread to use for dipping oils. bakers yeast 1 tbsp. With mine you just mix the ingredients as instructed in the machine. The oil in flax seeds will go rancid quickly when exposed to light and air.should be refrigerated to protect the flavor and freshness. This bread . allow to rise and then let the machine do the rest. Calories (Per Serving): 173 Protein (g): 6. extract content from it or offer it for sale in any way. if you have a bread machine. Shape and put in oiled loaf pan. use bread machine yeast and just follow the general bread making instructions for your machine. flax oil and garlic and herb spices.Protein .15% . olive oil 4 c. salt.5 Carbohydrates (g): 24 Fat (g): 6 Carb . . Alternatively. Stir well. This is fantastic with the bread fresh from the oven (or machine).30% Nutritional Information 18 Copyright Will Brink & Internet Publications.Fat % Ratio: 55% . raw honey 2 tsp. water 1 tbsp. whole oat flour 1/4 c. sea salt 2 tbsp. Dissolve yeast in warm water.

The addition of a banana (or other fruit) adds additional carbs and texture if required. Add ice cubes before blending to chill and thicken the blend if desired. You are welcome to pass on this special report to others. .Protein . edit it.25% Nutritional Information This home made MRP is superior to the maltodextrin-filled. off the shelf MRP’s and has the distinct advantage of being highly adjustable depending on your current diet and/or macronutrient requirements. water (or more.TASTY Fat Loss & Muscle-Gaining Recipes Homemade MRP Serves 1 Ingredients 2 scoops VPX Micellean protein or equivalent casein/whey blend 50 grams of Quaker old-fashioned rolled oats 1/2 tbsp Udo’s Choice oil or flax seed oil (7grams) 1 c. extract content from it or offer it for sale in any way.43% . 1 Copyright Will Brink & Internet Publications.which is ideal for general day-to-day use.Fat % Ratio: 33% . The protein sources used are whey/micellar casein blends which offer a slow and fast acting protein . You may not. Directions Calories (Per Serving): 428 Protein (g): 45 Carbohydrates (g): 35 Fat (g): 12 Carb . however. for desired thickness) Simply add all the ingredients to blender and blend thoroughly for around 30 seconds.

provides 0 . Directions Calories (Per Serving): 422 Protein (g): 37 Carbohydrates (g): 43 Fat (g): 13 Carb . While the vegetables are cooking. however. Continue to cook vegetable mixture under medium heat until hot. extract content from it or offer it for sale in any way. ground basil 1/2 tsp. beef eye of round. red or cayenne pepper 1 c. canned kidney beans 6 oz. they can still make a significant contribution. Place equal amounts on 2 plates and serve. raw onion 3 tsp. curry powder 1 tsp. canned beef broth 1/2 c.34% . but in the context of a mixed diet. edit it. trimmed to 0” fat and chopped 1 c. Pace picante sauce 1 tsp. 0 Copyright Will Brink & Internet Publications.Protein . then add tomato puree. chili powder 1 tsp. for example. folate. add remaining oil to a non-stick skillet and stir fry beef until cooked. extra virgin olive oil 1/2 tsp. Add beef to vegetables and simmer for 5 minutes. canned tomato puree 1 c. You are welcome to pass on this special report to others.27% Nutritional Information Beans are a vastly underrated source of low-GI carbohydrates Beans are very nutrient-dense as well: a cup of cooked black beans. Beans also contain more protein than most plant foods. thiamin. picante sauce. You may not. . Plant proteins are limiting in certain essential amino acids. magnesium. manganese and fiber.TASTY Fat Loss & Muscle-Gaining Recipes Beef and Bean Stew Serves  Ingredients 1 1/2 c.Fat % Ratio: 39% . beef broth and spices.0% of the recommended daily intakes of iron. ground oregano salt to taste In sauce pan. cook beans and onion in 2 tsp of oil until onion is tender.

Cut into 20 equal bars and wrap and store in fridge. honey 6 heaping scoops (200 g) chocolate protein powder 1/2 c. nonfat milk 1 c. Calories (Per Serving): 170 Protein (g): 12 Carbohydrates (g): 15 Fat (g): 7 Carb .Fat % Ratio: 36% . Preheat oven to 320o F. use the toothpick test. these also provide some protein and nutrition from whole oats and peanut butter.Protein . edit it. . Fortunately. Smooth into 13x9 tray and bake for 20 minutes. natural peanut butter 2 c. If you don’t have the tools you may want to cut the oatmeal a bit to make it easier to work. Just goes to show you that eating “clean” doesn’t mean you have to give up desserts or treats completely. This is tough to mix and it takes time. microwave on high for 100 secs.TASTY Fat Loss & Muscle-Gaining Recipes Chocolate Brownies 0 Squares Ingredients 2 large egg whites 1/2 c. You may not. You are welcome to pass on this special report to others. however. extract content from it or offer it for sale in any way. old-fashioned rolled oats Mix the peanut butter and honey in a bowl.37% Nutritional Information 1 Copyright Will Brink & Internet Publications. Directions There’s nothing like a brownie when you need a chocolate fix.28% . Add the rest of the ingredients and mix together. Oven times may vary.

8% Nutritional Information Commercial french fries are not only high in fat. Sprinkle with garlic salt and red pepper seasoning. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). extract content from it or offer it for sale in any way. Lawry’s garlic salt Cut potatoes lengthwise (like French Fries).  Copyright Will Brink & Internet Publications.Protein .25% . edit it. Note: A serving of the spray oil is a 2.a neurotoxin and mutagen .Fat % Ratio: 67% . You are welcome to pass on this special report to others. they also contain harmful transfats. however. .5 Carb . Arrange the potato strips in a single layer in a glass baking dish. Directions Calories (Per Serving): 53 Protein (g): 4 Carbohydrates (g): 10 Fat (g): 1. You may not. Bake for one hour.is formed in foods like french fries and potato chips that have been fried at high temperatures. Preheat oven at 375o F. recent studies have shown that acrylamide .TASTY Fat Loss & Muscle-Gaining Recipes Spicy French ‘Un’ Fries Serves  Ingredients 2 large potatoes (approx 4” long) 2 servings of Mazola cooking oil spray 1/2 tsp. from the partially-hydrogenated oils that they’re cooked in. Coat the potatoes with the vegetable oil spray. Making your own “fries” is a safer and more healthful alternative to commercial fries. And if that’s not all. fresh ground chili pepper 1 tsp.5 second spray. Flip them over and spray the other side.

chopped 1 raw. extract content from it or offer it for sale in any way.beans are not allowed! More traditional chili is made with shredded beef and pork. Old El Paso green chilies.5 Fat (g): 37. But to true chili afficionados. cans (822 g) cajun-style stewed tomatoes 1 c. tomato sauce 4 oz.Fat % Ratio: 21% . medium onion.5 Carb . You are welcome to pass on this special report to others. You may not. .  Copyright Will Brink & Internet Publications.26% . Remove from heat and serve hot with shredded cheese. garlic powder salt to taste Combine all ingredients in a large saucepan.5 oz. however. but lean ground beef is more convenient . edit it.TASTY Fat Loss & Muscle-Gaining Recipes Spicy Beef Chili Serves  Ingredients 2 14.54% Nutritional Information Commercial chili in the United States is almost always made with beans.especially when you don’t have the time to let the meat simmer for hours.Protein . ground cumin seed 1/4 tsp. chopped 24 oz pre-cooked extra lean (4% fat) ground beef 60 g Lawry’s chili seasoning 1/4 tsp.5 Carbohydrates (g): 32. Directions Calories (Per Serving): 343 Protein (g): 40. ground cayenne pepper 1/4 tsp. Simmer for 30 minutes. chili is made strictly with meat .

Wild-caught salmon contains fewer pollutants than the farmed varieties. chopped 1 medium (approx. bay leaf.3 Carb . Add sliced carrot. Pour the lemon juice over the salmon. crumbled 1/2 medium raw cucumber. edit it. Atlantic wild-caught salmon 1/4 c. however. bay leaf and peppercorn. Remove fish to warm platter.Fat % Ratio: 12% . cloves. extract content from it or offer it for sale in any way. or until fish flakes easily with a fork.Protein . Farmed salmon. chopped 2 cloves 1 black peppercorn salt to taste Salmon is an excellent source of high quality protein and essential fatty acids. Simmer gently for 20 minutes. and serve with carrots on side as garnish. sliced 1 tsp. Arrange the salmon steaks in a large skillet. Directions Calories (Per Serving): 196 Protein (g): 26 Carbohydrates (g): 5. 1/2 chopped onion and sour cream together and serve as a sauce. . chopped cucumber. fresh lemon juice 1 raw 7-8” carrot. Mix peeled. 2 1/2”) onion. thinly sliced onion. fat-free sour cream 1/2 small raw onion. You are welcome to pass on this special report to others. has been found to contain higher levels of environmental contaminants. Bring to a boil.54% . It is less expensive to buy farmed salmon. Fill the skillet with 1 inch of water. then reduce heat and cover. however. You may not. peeled and chopped 8 oz.34% Nutritional Information  Copyright Will Brink & Internet Publications. making it worth the added cost.7 Fat (g): 7.TASTY Fat Loss & Muscle-Gaining Recipes Poached Salmon with Cucumber Serves 8 Ingredients 32 oz.

Fat % Ratio: 22% . Place in meatloaf pan and cover the top of the meatloaf with ketchup. Directions Calories (Per Serving): 164 Protein (g): 16.except ketchup .vegetable soup. Bake in a pre-heated oven at 350o F for 1-1/2 hours.Protein . unsweetened 4 oz.41% . Make a double recipe if you wish: leftover meatloaf makes g good filling for a sandwich or wrap. medium tomatillo salsa 1 lbs.until well-blended. It can be used in any recipe you would normally use ground beef for. Spring Mix Ingredients Ground. garlic powder 1/2 c. You may not. low fat alternative to ground beef. white meat turkey is a tasty.37% Nutritional Information  Copyright Will Brink & Internet Publications. extra lean ground turkey 1 “Cup A Soup” . Mix all ingredients .TASTY Fat Loss & Muscle-Gaining Recipes Turkey Meatloaf Serves  4 large egg whites 1/2 tsp. Quaker old-fashioned oatmeal 1 c. ketchup. boiled unsalted onion 2 dashes ground black pepper 8 oz. raw. however. extract content from it or offer it for sale in any way. edit it. .5 Carbohydrates (g): 9 Fat (g): 7 Carb . You are welcome to pass on this special report to others.

Tofu coagulated with calcium salts are also good sources of this valuable mineral. iron. canned kidney beans 2 tbsp. copper. . chili powder 3/4 tsp. soy protein has its virtues. manganese and magnesium. Cook the four burgers according to package directions. Although it’s not a complete protein.30% . Simmer for 30 minutes and serve. chopped 1/2 c.Protein . chopped onion 1 c.Fat % Ratio: 63% . Crumble the burgers with your fingers and add to chili sauce.7% Nutritional Information  Copyright Will Brink & Internet Publications. tomato sauce 16 oz.TASTY Fat Loss & Muscle-Gaining Recipes Vegetarian Chili Serves  16 oz. cayenne pepper salt to taste Ingredients Use 1 package vegetarian burger mix (enough to make four burgers). tofu burger mix 1 c. can of crushed tomatoes 16 oz. however. bell pepper. minced 16 oz. cumin seed 1/4 tsp. sliced carrot 3 cloves garlic. Soy protein has been shown to improve serum cholesterol and triglycerides in clinical trials. extract content from it or offer it for sale in any way. Combine the rest of the ingredients in a large pot. You may not. It’s fairly bland by itself. Chop onions. Directions Tofu is a light. Tofu is a good source minerals such as selenium. Calories (Per Serving): 360 Protein (g): 30 Carbohydrates (g): 62 Fat (g): 3 Carb . edit it. but takes on the flavors of the foods that it’s cooked with. green peppers and garlic. You are welcome to pass on this special report to others. proteinrich food made from coagulated soybean milk.

when the second side is nearly done. that are simple and quick to prepare. garlic powder 2 tsp. oatmeal 2 tbsp. You may not. Cook one side until brown (not long) then turn . Place under a broiler for about 1 minute tops to melt the cheese. Directions Calories (Per Serving): 138 Protein (g): 25. Pre-heat a pan and spray with non-stick cooking spray. sprinkle cheese over it. and boring to eat day-after-day.Protein . can of water-packed tuna. water-packed tuna is a bodybuilding staple: it’s an excellent source of high-quality.74% .5 Carbohydrates (g): 4. of diced onion 1/4 tsp. But it can be drytasting. You are welcome to pass on this special report to others. however. And there’s no real cooking needed . .Fat % Ratio: 13% .just open a can or foil packet and you’re set.5 Fat (g): 2 Carb . extract content from it or offer it for sale in any way. Tuna & Cheese melts are one way to help make tuna more interesting.  Copyright Will Brink & Internet Publications. Serve as part of a sandwich. or with a salad and serving of French ‘Un-Fries’.TASTY Fat Loss & Muscle-Gaining Recipes Tuna & Cheese Melts Serves  Ingredients 6 oz. edit it. virtually fat-free protein. part-skim mozzarella cheese salt and pepper to taste Blend all the ingredients (except the mozarella) in a bowl.13% Nutritional Information Canned. drained and flaked 1 egg white 2 tbsp. Divide the mixture and form into 2 patties.

extract content from it or offer it for sale in any way. salt. Again in the morning. however.Fat % Ratio: 61% . You may not.5 Fat (g): 5.13% Nutritional Information 8 Copyright Will Brink & Internet Publications.Protein . oat bran 3/4 c. . sliced 1 1/2 scoops strawberry or vanilla whey protein powder water (as needed for cooking . frozen or fresh strawberries 1 medium banana. Calories (Per Serving): 380 Protein (g): 25 Carbohydrates (g): 57. Oat bran is an especially rich source of beta-glucan. salt dash of cinnamon (big dash) Ingredients Pre-cook oats the night before to minimize morning cooking time. cinnamon. and oat bran.5 Carb .follow package directions) ¼ tsp.26% . Instead of rolling the grain flat. the whole oat groat is sliced using steel blades. You are welcome to pass on this special report to others. and is somewhat higher in minerals than regular oatmeal. and stir-in the strawberries and protein powder. This produces a hot cereal with a more interesting texture than rolled oats. Directions Steel-cut oats are an alternative to rolled oats. bring the oats to a simmer and add the banana. steel-cut oats 1/3 c. remove from heat. Keep stirring and simmer until you have the desired consistency (10 minutes or so). edit it.TASTY Fat Loss & Muscle-Gaining Recipes Strawberry & Banana Oatmeal Serves  1/2 c.

(approx. Remove from oven and allow to cool slightly before cutting to reduce stickiness. the whey and the cinnamon.no surprise .TASTY Fat Loss & Muscle-Gaining Recipes Homemade Chocolate Protein Bars 8 Bars 2 1/2 c. You may not. mashed bananas and the honey.20% Nutritional Information  Copyright Will Brink & Internet Publications.5 Carbohydrates (g): 21. You are welcome to pass on this special report to others. cinnamon Ingredients Preheat your oven for 5 minutes at 180o C (355o F). extract content from it or offer it for sale in any way. Spoon the mixture into a greased lined cake tin and level with a knife. while mixing thoroughly. Add the peanut butter and stir in throughly.Protein .don’t last very long. mashed 1 tbsp. however. Best to make two batches at a time! Calories (Per Serving): 154 Protein (g): 9. . 100 ml) nonfat milk 1 tsp.55% . Add the nonfat milk slowly. Directions These bars are popular with the members of the “Muscle Building Nutrition” forum. Place in oven and bake for 15 minutes. Cut into 8 bars.3 Fat (g): 3. edit it. honey 7 tbsp. Add the egg whites. They’re simple to make.Fat % Ratio: 25% .4 Carb . (200 g) oats 1 scoop (30 g) whey powder (use chocolate flavor) 2 tbsp. natural peanut butter 3 large egg whites 2 medium bananas (300 g). and . Mix the oats.

You may not. In the Members’ Area. Only BBR customers have access to the wealth of additional information and tools found there. members-only online area. Evan R. there are special bonus reports written by written by none other than world-famous strength coach Charles Poliquin.000 foods. But what really sets BBR apart from other bodybuilding programs is the massive. private. researcher. and trainer Will Brink. Peck. There are over 400+ information-packed pages on: • • • • Anabolic nutrition and diet Bodybuilding supplement reviews Bodybuilding workouts Motivation & goal-setting In addition. Check out the photos and testimonials for Brink’s Body Building Revealed: our members can attest that buying Brink’s Musclebuilding System was one of the best decisions they have made in their lives. . edit it. and Dr. protein. with calorie. Training or Supplementation Watch The Weekly Bodybuilding Video Read The Daily Bodybuilding Tips & Quotes Read Exclusive Articles in Guru Articles Section Use the BBR Meal Planner to create your meals Download Pre-made Bodybuilding Sample Diets Use the BBR Diet Planner.Brink’s BoDy BuilDing Revealed Brink’s Body Building Revealed was devised by author. however. You are welcome to pass on this special report to others. a specialist in sports injury prevention and rehabilitiation. you can: • • • • • • • • • • • • Read one of the 450 reviews on brand name supplements Post a request for a supplement to be reviewed Post questions on Diet. to record what you eat Add Your Photos to the Gallery Watch Videos of all the exercises in my program Use the Food Database. extract content from it or offer it for sale in any way. carbs and fat info on over 50. supplementation and training. Hope to see you in the Members’ Area! 0 Copyright Will Brink & Internet Publications. It’s the most complete e-book on the market on the science of bodybuilding nutrition.

and staying lean for life. See exercise videos. Find out which ones really work. unbiased Reviews on 40 different fat loss supplements. carbs and fat sources to eat . 1 Copyright Will Brink & Internet Publications. progress charts and more. In addition to the e-book and bonus reports.” The FLR System is one of the best on the market today for losing fat. and more! With “Fat Loss Revealed” you can: • Read complete. edit it. weight loss supplements. download sample diets. complete with photos. the online Members’ Zone is loaded with valuable information and tools you can use to assist your fat loss efforts.and achieve the body you’ve always wanted. It’s a comprehensive lifestyle program that provides you with the info you need on nutrition. trained moderators • Get support from other members and learn from their experiences. diet. goalsetting. You may not. extract content from it or offer it for sale in any way. use the Diet Planner to plan and track your diet. online Members’ Zone • Discover which supplements benefit your health even if they won’t help you lose fat • Discover EVERYTHING you need to know about Diet & Nutrition to lose unwanted body fat • Learn about the right protein. Visit Fat Loss Revealed today to improve your health and fitness .and the ones you should avoid. cardiovascular fitness. and which ones are simply hype. • Find out the truth about how much cardio you REALLY need to lose body fat and when and how you should do it for maximum impact • Find solid information on cardio and strength exercise routines. videos and explanations along with charts you can download to monitor your progress • Access the private “Members’ Zone” where you can ask questions and get feedback from Will Brink himself. strength training. check out “Fat LossRevealed.Fat Loss Revealed If you’re interested in losing fat and seeing those abs. read guru articles. • Read Over 220+ Brand Name Fat Loss Supplements Reviews with User Feedback in the private. however. and his staff of experienced. . You are welcome to pass on this special report to others.

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