The Cookbook

Personalized Meal Plans Lean Muscle Gains

Prot
1 Serving - Nanny’s Apple Pie Oats
- Page 20 40

Carbs
61

Fat
8

Cals
476

Prot
1/2 Peanut Butter Protein Bar
- Page 155 25

Carbs
18

Fat
9

Cals
253

Prot
3/4 Serving - Grilled Greek Chicken Served on 1/2 cup cooked Brown Rice
-Page 51 35 2

Carbs
1 22

Fat
17 1

Cals
296 105

Prot
3 High Protein Blueberry Cookies + 1 Tbsp Natural Peanut Butter
- Page 160 21 3

Carbs
15 2

Fat
3 8

Cals
171 92

Prot
2 Servings – Boeuf Bourguignon
- Page 87 50

Carbs
36

Fat
17

Cals
497

Prot
1/2 Serving - Reese’s Style Cottage Cheese
- Page 161 43

Carbs
20

Fat
6

Cals
306

The Cookbook

Personalized Meal Plans Lean Muscle Gains

Prot
1/2 Bottle Gatorade mixed with water
0

Carbs
18

Fat
0

Cals
72

Prot
1 Scoop Whey Protein Powder 25g Dextrose or Maltodextrin
25 0

Carbs
2 25

Fat
2 0

Cals
126 100

Prot
244

Carbs
220

Fat
71

Cals
2495

- 1 VGF 25+ Multivitamin / Day Available here: http://www.daveruelnutrition.com - 1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner Available here: http://www.daveruelnutrition.com - 10g Glutamine during working + 10g Glutamine post workout - 10g Creatine during workout + 10g Creatine post workout

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