FAT-LOSS COOKBOOK

Arangio Athletic Fitness

“Lose fat. Get strong. Slow aging”

By JOSEPH ARANGIO, MS, CSCS

FAT-LOSS COOKBOOK 2
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Legal Disclaimer

The information presented in this work is by no way intended as

medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care
of your physician. Consult your physician before beginning this
program as you would with any exercise and nutrition program. If you
choose not to obtain the consent of your physician and/or work with
your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full
responsibility for your actions.

By continuing with the program you recognize that despite all

precautions on the part of PEAK Strength & Conditioning, LLC, DBA
WorkoutEngine Allentown, there are risks of injury or illness which
can occur because of your use of the aforementioned information and
you expressly assume such risks and waive, relinquish and release any
claim which you may have against PEAK Strength & Conditioning, LLC or
its affiliates as a result of any future physical injury or illness
incurred in connection with, or as a result of, the use or misuse of
the program.

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FAT-LOSS COOKBOOK 3
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Not many people know this, but I love to cook.

Problem is, I’m so busy all the time that I never have enough
time to make the fancy stuff with a dozen ingredients.

For example, there’s this great food movie with Stanley Tucci,
called Big Night. It’s about two brothers who move from Italy to
New Jersey in the 1950s, with the dream of opening an authentic
Italian restaurant.

I recommend seeing this

only because they make a
special dish called
timpano. It translates to
mean “kettledrum.”

Check out the picture and

you’ll see spicy meatballs,
pasta, meat sauce, sausage,
hardboiled eggs, lots of
cheese, and a whole bunch of deliciousness baked into the shape
of a drum. You slice it like a cake.

It takes a whole day to make, no doubt about it, but the result
is pretty spectacular and the flavors are unbelievably good.

Now, you’re probably asking what all of this has to do with

getting six-pack abs.

I’m about to reveal my favorite fat-loss recipes that take way

LESS time to make.

Better yet, they are tasty, only require a few ingredients, and
will help you forge a set of Superhero Abs.

This cookbook has three simple chapters.

Chapter 1: Eggs
Chapter 2: Chicken
Chapter 3: Fish

Now let’s get cooking.

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FAT-LOSS COOKBOOK 4
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Chapter 1: Eggs

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FAT-LOSS COOKBOOK 5
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Nutty Scrambled Eggs with Mushrooms
Makes 1 serving

Ingredients:
3 organic brown eggs
2 tsp organic onion, finely chopped
2 tbs organic chives, finely chopped
1 cup sliced organic portabello mushrooms
1 tbs organic coconut oil
1 tbs organic pine nuts
1 dash of pepper

Directions:
Place oil in a frying pan on medium heat and sauté the onions
and pine nuts for 3‐4 minutes until lightly browned.

Add mushrooms to pan.

Whisk eggs in a bowl then pour into the pan. Cook while stirring
constantly.

When the eggs are almost cooked, add the chives and continue
cooking for a further 1 minute, or until eggs are cooked.

Add pepper to taste.

Serve immediately.

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FAT-LOSS COOKBOOK 6
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Basil-and-Walnut Scrambled Eggs
Makes 1 serving

Ingredients:
3 organic brown eggs
⅓ cup fresh organic basil, chopped
⅓ cup organic walnuts, chopped
1 pinch pepper

Directions:
Whisk eggs in a bowl then place in a pan on medium heat,
stirring constantly.

When the eggs are almost cooked, add the basil and continue
cooking for a further 1 minute or until eggs are fully cooked.

Add pepper to taste.

Remove from heat and stir in the walnuts before serving.

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FAT-LOSS COOKBOOK 7
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Veggie Scrambled Eggs
Makes 1 serving

Ingredients:
3 organic brown eggs
2 organic red onions, chopped
1 tsp organic coconut oil
⅓ cup organic carrots, finely chopped
2 organic broccolini stalks, finely chopped
2 organic asparagus stalks, finely chopped
1 pinch of black pepper

Directions:
Place oil and spring onions in a pan on medium heat. Sauté for 1
minute.

Add vegetables and cook for another 1 minute, stirring

constantly. Add the eggs and scramble into the vegetable
mixture, stirring constantly for 2‐3 minutes until the eggs are
cooked.

Add pepper to taste. Serve immediately.

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FAT-LOSS COOKBOOK 8
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Scrambled Eggs with Onions and Fresh Chives
Makes 1 serving

Ingredients:
3 organic brown eggs
2 tsp organic red onion, finely chopped
2 tbs organic chives, chopped
1 dash of pepper
1 tbs organic coconut oil

Directions:
Place olive oil in a pan on medium heat. Sauté the onions for 3‐
4 minutes or until lightly browned.

Remove from the pan.

Whisk the eggs in a bowl then place in the pan, cook stirring
constantly.

When the eggs have almost cooked, add the chives and continue
cooking for a further 1 minute, or until they are cooked.

Serve immediately.

____________________________________________________________
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FAT-LOSS COOKBOOK 9
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Brown Eggs with Green Veggie Medley
Makes 1 serving

Ingredients:
2 organic brown eggs
1 tbs organic coconut oil
2 organic broccoli florets, broken into smaller pieces
2 organic asparagus stalks, cut into three pieces
1 cup organic button mushrooms
2 organic broccolini stalks

Directions:
Place all vegetables on a pre‐heated grill on medium‐high heat.
Cook for 2‐3 minutes, stirring occasionally. Transfer the
vegetables to a serving plate

Meanwhile, heat oil in a pan on medium heat, add the eggs and
cook to personal
preference.

To serve, top the eggs with the vegetables.

Serve immediately.

____________________________________________________________
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FAT-LOSS COOKBOOK 10
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Grilled Garlic Mushrooms with Crispy Turkey Bacon
Makes 2 servings

Ingredients:
2 cups organic mushrooms, sliced
3 slices organic turkey bacon, diced
3 tbs fresh organic parsley, finely chopped
3 tbs organic coconut oil
3 garlic cloves, finely chopped
1 dash of pepper

Directions:
Pre‐heat grill on medium‐high heat.

Combine all ingredients in a bowl and combine well.

Place ingredients on the grill and cook, stirring occasionally

for 5‐8 minutes, or until the turkey bacon has become slightly
crispy and mushrooms have begun to shrivel.

Add pepper to taste.

Serve immediately.

____________________________________________________________
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FAT-LOSS COOKBOOK 11
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Fresh Tuna and Zucchini Pancakes
Makes 4-6 servings

Ingredients:
2 organic brown eggs
1 cup organic almond meal
100g chunk white tuna
2 large organic zucchini, roughly grated, with liquid squeezed
out
1 tbs chopped organic dill
1 dash chili powder to taste
1 tbs organic coconut oil

Directions:
Combine eggs and almond meal in a bowl and whisk until smooth.

Drain tuna. Stir in the tuna, zucchini, dill, and chili powder.

Place oil in a pan and heat over medium heat.

Spoon 1 tablespoonful of the tuna mixture into the pan, allowing

room for spreading.

Sauté for 2‐3 minutes each side until golden and cooked through.
Drain the pancake on absorbent paper.

Repeat with remaining tuna mixture, adding oil to the pan

between each batch as needed.

Serve with organic raw spinach salad and balsamic vinegar

dressing.

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FAT-LOSS COOKBOOK 12
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Chapter 2: Chicken

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FAT-LOSS COOKBOOK 13
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Lemon-Garlic Chicken with Roasted Cauliflower
Makes 8 servings

Ingredients:
1.5kg chicken
1 cauliflower, broken into pieces
2 tbs olive oil
6 garlic cloves, finely grated
1 lemon, thinly sliced

Directions:
Preheat oven to 190° C/360° F.

Place all the ingredients in a bowl and combine well.

Line a baking tray with baking paper. Place the chicken and
cauliflower on the tray and bake in the oven for 20-30 minutes
or until the cauliflower pieces are lightly golden and tender,
or until the chicken is cooked.

Serve immediately.

____________________________________________________________
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FAT-LOSS COOKBOOK 14
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Japanese Grilled Chicken with Shiitake Mushrooms and
Asparagus
Makes 4 servings

Ingredients:
2 organic chicken breasts
300g shiitake mushrooms, stems removed, thinly sliced
300g asparagus, sliced diagonally
1 tbs organic coconut oil
1 tsp apple cider vinegar
2 lemons
3 garlic cloves

Directions:
Cut the chicken breasts into even-sized pieces. In a bowl
combine the juice of both lemons and garlic cloves. Add the
chicken and coat well then cover and refrigerate overnight.

Preheat a BBQ grill on medium-high heat.

Place the chicken on the BBQ grill for 4-6 minutes each side or
until cooked.

Place the oil in a pan on medium heat and sauté the mushrooms
for 8-10 minutes or until lightly browned.

Steam the asparagus in a pan with some water until slightly

tender, drain then combine chicken and mushrooms in a bowl along
with the apple cider vinegar.

Serve immediately.

____________________________________________________________
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FAT-LOSS COOKBOOK 15
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Roast Chicken with Sweet Potato and Tomato
Makes 4 servings

Ingredients:
2 organic chicken breasts
4 tbs organic olive oil
2 tsp fresh thyme leaves
1 medium sweet potato, cut into paper-thin slices
2 medium-large roma tomato, thinly sliced into 8 slices

Directions:
Preheat oven to 180° C/350° F.

Combine the chicken, sweet potato slices, thyme and 2 tbs olive
oil in a bowl. Place an even portion of the mixture on a baking
tray lined with baking paper.

Top the chicken with an even portion of the sliced tomato.

Drizzle the remaining olive oil over the top of the tomato
slices then place in the oven for 20-30 minutes or until the
chicken is cooked and the sweet potato slices have slightly
crisped.

Serve immediately.

____________________________________________________________
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FAT-LOSS COOKBOOK 16
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Roasted Chicken and Eggplant with Red Wine Vinegar
Makes 4 servings

Ingredients:
2 organic chicken breasts
2 small-medium organic eggplants, cubed
¼ cup organic olive oil
2 tbs red wine vinegar
1 pinch ground sea salt

Directions:
Preheat oven to 180° C/350° F.

Line a baking tray with baking paper. Coat the eggplant and
chicken in the olive oil and salt then place the eggplant and
chicken on the tray and bake in the oven for 25-30 minutes or
until the eggplant is lightly browned and the chicken is cooked.

Remove from oven and coat with the red wine vinegar to serve.

____________________________________________________________
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FAT-LOSS COOKBOOK 17
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Grilled Avocado and Chicken with Chili Butter
Makes 4 servings

Ingredients:
2 organic chicken breasts
1 organic avocado, chopped
2 tsp fresh lime juice
1 tbs chopped fresh coriander
½ small fresh red chili, seeded, finely chopped
1 dash of pepper

Directions:
Process the avocado and lime juice in a food processor until
smooth and creamy. Stir in the coriander and chili.

Combine in a bowl with chicken.

Preheat a BBQ grill on medium-high heat.

Place the chicken mixture on the BBQ grill for 4-6 minutes each
side or until cooked.

Season with pepper.

Serve hot.

____________________________________________________________
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FAT-LOSS COOKBOOK 18
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Chapter 3: Fish

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FAT-LOSS COOKBOOK 19
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Pesto Tilapia
Makes 4 servings

Ingredients:
300g tilapia fillets
2 tbs organic olive oil
4 tbs pesto
1 tbs chili powder

Directions:
Preheat a BBQ grill to medium heat.

Rub the olive oil and chili powder onto the fish fillets. Place
the fish in a baking dish, on the grill, for 5-6 minutes each
side or until cooked.

Serve with an even portion of pesto on top of the tilapia.

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FAT-LOSS COOKBOOK 20
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Fresh Lemon-Tuna Skewers
Makes 4 servings

Ingredients:
250g tuna, cubed into 21 pieces
1 organic lemon
1 tbs organic olive oil
8 green olives

Directions:
Soak wooden skewers in cold water for 30 minutes.

Preheat a BBQ grill on high heat.

Slice the zest from the lemon, then cut the zest into thin
strips. Juice the lemon and remove seeds.

Combine the tuna, lemon zest, lemon juice, and olive oil in a
bowl.

Alternatively thread three pieces of tuna and one green olive

onto each wooden skewer.

Place the skewers into a bowl and coat with lemon juice and
olive oil. Place the skewers on the BBQ grill for 3-4 minutes
each side or until the tuna is cooked to your preference. Brush
occasionally with the olive oil and lemon marinade.

Serve immediately.

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FAT-LOSS COOKBOOK 21
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Raging Cajun Salmon
Makes 2 servings

Ingredients:
4 x 200g fresh salmon fillets, with skin on
4 tbs organic olive oil
2 tbs Cajun seasoning

Directions:
Rub the Cajun seasoning onto all sides of each salmon fillet.

Heat the oil in a pan on medium heat and cook the salmon fillets
for 4-5, minutes skin-side down or until the skin is crispy.

Turn over and cook for a further 1-2 minutes or until cooked to
your preference.

Serve while it’s hot.

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FAT-LOSS COOKBOOK 22
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Chili-Seared Scallops
Makes 4-6 servings

Ingredients:
2 tbs organic olive oil
500g large scallops (roe removed)
2 tbs chili powder
4 tbs lemon juice
4 cups organic spinach

Directions:
Season the scallops with chili powder.

Heat the oil in a pan on high heat and cook the scallops in
batches on both sides for 20-30 seconds or until opaque.

Serve the scallops with a drizzle of lemon juice on a bed of

spinach.

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FAT-LOSS COOKBOOK 23
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Spicy Tuna and Sweet Potato Patties
Makes 4-6 servings

Ingredients:
2 organic brown eggs
2 cups sweet potato, peeled and diced
1 can chunk white tuna
¼ cup almond meal
1 tbs organic olive oil
1 pinch black pepper
4 cups fresh organic spinach

Directions:
Place diced sweet potato in a covered pan with water on medium-
high heat and boil for 10-15 minutes or until tender.

Remove sweet potato from pan and place in medium-sized mixing

bowl with the tuna, almond meal, eggs, olive oil, and pepper.
Mix well.

Shape tuna mixture into patties and place on a pre-heated grill

on medium heat.

Cook for 5-7 minutes or until cooked to your preference.

Serve over a bed of fresh spinach.

____________________________________________________________
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