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Damo Cookbook
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ABOUT: Page 3 POKE BOWL Page 130
EGGS: Page 4 OATS: Page 140
WRAPS: Page 23 PIZZA: Page 179
SHAKES: Page 54 SANDWICHES: Page 189
RICE BURGER Page 97 CASSEROLE: Page 199
RICE BOWL: Page 105 DESSERT: Page 206
Let's cut the BULLSH!T

Cooking meals to cut down or bulk up can be
confusing, time-consuming, and demotivating.
You work hard to get the gains you deserve in the gym,
now, let's work together to get these gains in the kitchen.
I used to be in your position. Instead of giving up on nutrition,
I have spent years Crafting, Perfecting, and Cooking
HIGH PROTEIN, HEALTHY, SIMPLE, DELICIOUS, and MACRO FRIENDLY
recipes that you can use to BE THE DREAM.
This is my gift to you. Enjoy!
- DAMIANTHEFATASS
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ERE TO WATCH

R I C E R R E R R I C E R I C E
E R I C E R I C E I C E R I C E R I C E I C E R I C E R I C R I C E R I C E

I C E R
I C E R
I C E R
I C E R R I C E
R
I C E R I C E R
I C E R R I C E R
I C E I C E R I
E R I C E R I C E R I C E R R I C E R I C E R I C E R I C E R

E R I C E R I C R
I C E R I C E E R I C E R I C E E R
I C E R I C E
E R I C E R I C E E R I C EC RU I CT T I N G V E ER. C E R I C E R I C E R I C E R I
E R I C E R I C E R I C E R C E R I C E R I C
I E R I C E R C R I C E R I
I E R I C E R I C E R I C E R I C
C C R I
C E R I C E R I C R I C E R I C E
R I R I C E R I C E R
I
R I C E R I C E
C E R I C E R I
I C E R I C E R I
C E R I C E R I C E R I C NOT SO FRIED RICE - HAM
E R I C E R I C E
E R I C E R I C E R I C
E R I C E R I C E R I

C
C
E R I C E R I C E
E R I C E R I C E R I C E
R I C E R I C E R I

C
C
E
E
R I C E R I C E
R
I C E R I C E R I C E
R I C E R
I C E R
I C R I
R I C E | Cook Time 3min C E R I
I C E R I C E R C ETime R I C E 10min I C E R I C E R I I C E R I C E R I
C E R I C E
I C E R I C E R I C E R I C E R I I C E R I C E R
Prep
C E R I C E R I C E R I C E R I C E R I C E R
I C E R I C E R I C E R I C E R I C
E R E R I C E R I CM E R ROS R I C E R I C E
I C E R I C E R NGREDIENTS I C E R
I C E R I C E R IOPTIONAL: I C E R I C E R I C E R I C I C E R
R E R E R E R I C E
R I C E R I C E
REQUIRED:
I C E R I COnion E R I C E R I C E R I C E
R I Cal:
C 486
E R I C E R I C
R I C E R I C E Rice - 1.5 cups R I C E R I C E R I C E RGreen
E R I C E R I C E
I C 45g R I C E R I C
R I C E R I C E C E R I C E R I C I C E R I C E R C E R I C E
Protein:
R I C E R I C E Ham - 6 slices C E R I C E RGreen I C E R I Peas I C E R I C E R I C E R
I C E R I C E R I C E R I
I C E R I I C E R I C E R Carbs:
C E R I C E63g R
R I C E R - 65g
I C EWhites R I C E R I C E R E R I C E R IFat: 6g I C E R I C E R I C E R I C
E R I C
R I C E R I C E R E R I C E Pineapple E R I C E R I C
Egg Carrot
E R I C E R I C E R I C E R I C E R I C E R
R I C - 1 tbsp R I C R I C E R I C
ESoy R I C E R I C E R I C E E R I C E R I C E C E R I C E R I C
Sauce
E R I C E R I C R I C E R I C E R C EBroccoli
I
R I C E R I C E R I C
R I C E R I C E R I
E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E
R I C E R I
E R I C E R I C R I C E R I C E R I C EBell R I C E Pepper
R
I C E R I C E R I C E R I C E R I C E R I C E
R I C E R I C E C E C E
E R I C E R I C E C E R I C E R I C E R I C E R I I C E R I C E R I
E R
I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R
I C E R I C E R I C E R
E R I C E R I C C E R I C E R I C E R I
C E R I C E R I C E R
I C E R C E R I C E R I
I C E R
I C E R I C E R I C E R I C E R I C E R I C E R I C E R I
R I C R I C E R I C E
R I R I C E R I C E R
I
E R I C E R I C E E R I C E R I C E R I C E R I C E R I C E R I C E
R I C E R
IC E R I C E R I C R I C E R I C R I C E R I C E E R I C E R I C E
C E I C E C E R I C E R I C
I C E R I C E R I I C E R I C E R I C E R I C E R I
I C E R I C E R
I C E R I C E R I C E R I C E R I C E R I C E R
I C E R
I C E R I C E R I C E R I C E R I C E R
C E R R
R I C E R IINSTRU NSTRU TIONS
C E R I C E R
I C E R I C E R ICOOKING THE R I C E R I C E E R I C E R I C E

I C E R I C ERICE R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C
I C E R I C E R FRIED
E R I C
E R I Cnon-stick-spray E R I C E Rknow I C we ain’t wasting no I C E R I C E R I C
E E
R I C E R I C E RHeat one pan to high heat
E R I &C Eslap R I Csome on the R I
E C
pan. E (youR I C Ealready E R I C E R
E
calories
I C R I R I C E
E oil.)
Con R
I C
I C E R C E R I C
I E R I C
I C E R I C E R I C E R I C I C E R I C E
R I C E R I C E R
I C E R I C E R I C E R I C E R
C E Rof cooked Rice and Cfry R I C E R R
R I C E R I C E
R I cups
R I C E 1.5
Slap R I C Ecrispy.
E until E R I C E R I C E E R I C E R I C
E R I C E R I C E R I C E R I E R
I C E R I C E R I C E R I C E R I C E R C E R I C E R I C
I
R I C E R I C of Egg Whites and R I C R I C E R I Cyour Fried Rice Rto I Cadd R I C
E R I C E R I C EMix in 65g E R I C E R I C Ekeep R I C E
R I C Efrying until the eggs are
R I C E
cooked R I R I C E removing
C Ebefore R I C E E R I C E R I C E
E
C R I Cof choice. I C E R I C E
E R I protein
R I Cyour
into R I C E R I C E R R I C E R I C E R I C E R I C
E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R
R I C E R I CTHE E HAM
R I C E R I C E R
I C E R I C E R I C E C E R I C E R I
ECOOKING
E R I C E R I CDice up 6 slices I C E R I C E R I C E Ham R I C E R I C Eham) R I C E R I C E R I C E R I C E R I C E R I
C E R E R I C E I C E C E R I
(preferably low-sodium
C E R I C E R I C C E R I C E R I C E R I C E R I
of your favorite
C E R I C E R I E R I C E
C to high heat & slap someR I C E R I C E R I
R I C E R
I C E R I
E R I up R I C E R Ipan
C Eanother R I C E R I
C E R I C E non-stick-spray R I C E R I C E R I C E R
CHeat R I C E R Ino E R I C E R I C E R I C E R I C E
on the pan.
C E R I C E R I (you already Cknow R I C E R
I C E R I C E R
I C R I C E R I C E
E R I C E R I C E I C E R I C E
we ain’t wasting calories on oil.)
C E R I C E R I R I C E R I C E R I C E R I C E R I C E R I C E R I
C E R I C E R
I C E R I C E R ISlap the Ham I C E R I C E R I C Eand I C E R I C E R I theC E diced
I C E R I C E R
I C E R I C E R R R R I C E R I C E

E R I C E R I C E E R I C E R I C E
onto the pan lightly sear by violently stirring pieces.
I C E R I C E R I C E R I C E R I C E R I C I C E R C E R I C E R I C
I I C E R I C E R I C E R I C E
E
C E inR I the R
C Fried Rice and add 1 tbsp E
R I Sauce R
C before stirring to perfection. R I C E R R I C E
R I C E R I C E
R ISlap E R IC E R I C E R I C E R I C E R I C E R I C E
of Soy

I C E R I C E R I C R I C E R I C E R I C E R
R I C E R
I C E R I C E R I C E R I C E R I C E R I C E R I C E
R I C E R I C E CRAFTING THE RICE BOWL
I C E R
I C E R I C E R I C E R I C E R I C E R I C E R I C E
E Rchoose to top your Rice
R I Calso R I C E R E R I C E I C E
R I C Emay C E R I C E , Broccoli R I C E R I C E R
You Bowl for maximum taste bud gains with:
R I C E R I C E Optional amount C E R I C EBell R I Peppers I R I C E ROnions
C E , Green I C E R I ,CGreen I C E R I C to E your
E R I C E I
of Rchopped
E R I, Carrots
C E R Peas, Pineapples
E R I C E R
I C E R I C C E R I C E R I C E R I C
R I C E R I C E R
desire.
E R I C E R I C E R I C E R I E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C
R I C E R I C I C
E R I C E R I C E E R I C E R I C R I C E R I C E R R I C E R I C
E R I C E R I C PLATING E R I C E R I C E R I C E R I C R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E
E R I C Take a Sexy Photo,R I and
R I C EGarnish,
Plate,
C E Tag R I C EMe C E
R I @DamianTheFatass C E R I C E AESTHETIC
for MAXIMUM R I C E GAINS..
I C E R I C E R I
E R I C E R I C E R I C E R I C E R I C E E R I C E R I C E R I C E R I E R I C E R I C E R I C E R
C I C I C C E R I C E R I
C E R I C E R I I C E R I C E R
I C E R C E R I C E R I C
E R
I C E R I 128
C E R I C E R I E R I C E R I C E R
E R I C E R I C E R I
C E R I C E R I C E R 28
E R
I C E R
I C E R I C E R I C E R I C E R I C E R I C E R I C C E R I C E R C E R I C E R I
I C E R I C E R C E R I C E R I
I
C R I C E R I C E R I C E R I C E R I C E R I
E R I C E R I C E C E R I C E R I C I C E R I C E R I C E R I C E R
C E R I C E R I C I C E R I C E R I I C E R I C E R I C E R I C E R I

R I C E R C E R I C E R E R I C E R I C E

E R I C E R I C E I C E R I C E R I R I C E R I C E R E R I C E R I C

R I C E R
I C E R R I C E R I C E R I C
E C E C E
E R I C E R
I C R I C E R I E R I C E R I E R I C R I
E

E R I C E R I C R I C E R I C E R I C E R I C E E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C

E R I C E R I C E I C I C I
E R I C E R I C I C E R I C EB RU L K I N G V I CE ER. R I C E R I C E R I C E R I C E R
E R I C E R I C E R I C E R C E R I C E R R I C E C E R I C E R I C E R I C E R
C E R I C E R I C I C E R I I C E R I R I C E I R
C E R I C E R I
I C E R I C E R I
C E R I C E R I
C E R I C NOT SO FRIED RICE - HAM
E
E
R

I
R

I
C
C
E R I C E R I C E R
E R I C E R I C
E R I C E R I C E
R I C

E
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R

I
R
C E R I C E R I C
I
E R I C E R I C
E R I C

E
C E
R

I
R

I
C E R I C E R I C E
C E R I C E R I
C E R I C E R
I C E R I C E R I
R I C | Cook Time 3min C E R I
I C E R I C E R R I C ETime R I C E 10min I C E R I C E R I R I C E R I C E

I C E R I C E R I C E R I C E R I C E R I C
E Prep
I C E R I C E R I C E R I C E R R I C E R I C E R I C E R I C E
I C E R I C E R E R C E C E
I C E R I C E R NGREDIENTS C E R I C E R I C I C E R I C E R I M ROS C E R I C E R I
I C E R I C E R I C E R IOPTIONAL: R
I C E R I C E R I C E R R I C E R I C E R I C E R I
R I C E R I
REQUIRED: C E R
I C E R I COnion E R I C E C E R I C E I C E R C E
I
I C E R I C E R I I C E R I C E R
Cal: 1185
R I C E R I C E Rice - 2.5 Rcups C E R I C E R I C E RGreen C E R I C E R I C E R I C E R
R I C E R I C E
I C E R I C E R I R I C E R I C E
R
E R I C E R I C E

Protein: 71g
R I C E R I C E Ham - 10 slices C E R I C E RGreen I C E R I Peas I C E R I C E R I C E I C E R I C E R I C
R I C E R I I C E R
I C E R Carbs:
E R I C E
104g R
R I C E - 65g
I C EWhites R I C E R I C E R
I C
I C E R I C E RFat: 54g I C E R I C E R I C E R I C E R
I C
R I C E R I C E R I C E R I C E Pineapple R I C E R I C E R
Egg Carrot
E R I C E R E R I C E E R
I C E R
E R I C E R I C - 2 tbsp
R I C E R I C E
R I C I C E R I C I C E I C
R
I C E R I C E R R I C E R I C E R
Soy Sauce
E R I C E R I C Olive Oil - E2 R Itbsp C E R I C E R I C EBroccoli R
I C E R
I C E R
R I C E R
I C E
E R I C E R I C R I C E R I C E R I C E R I C E E R I C E R I
E R I C E R I C R I C E R I C E R I C EBell R I C E Pepper
R I C E R I C E R I C E R I C E E R I C E R I C E R I C E R I C
R I C E R I C E R I C E R I C R I
E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E
E R I C E R I C E R I C E C E R I C E R I C E R I C E C E R I C E R I C E R I C E
E R I C E R I C R I C E R I R I C E R I R I C E R I

C E R I C E R I C I C E R
I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E
R E E
E R I C E R I C E C E R I C E R I C C E R I C E R I C C E R I C E R
IC E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I
C R I R I
I C E R I C E R I R I C E R I C E E R I C E R I C E R I C E R I C E
R
I C E R I C E R I C E R I C E R I C E R I C E I C E R I C E R I C E R I C
I C E R I C E R I C E R I C E
R R
R I C E R I C E INSTRU
C E R I C E R R I NSTRU
C E TIONS R I C E R I C E
I C E R I C E R ICOOKING THE R I C E R I C E R I C E R I C E R I C E R I C E R I C E R
I C E
I C E R I C E R to high heat I C2 Etbsp
FRIED RICE
R I C E Oil C E R I the
R I onto C E
pan. R I C E R I C E R I C E R
I C E R I C E C E R I C E
R I C E R I C E RHeat one pan C E R I C E R R I C E of Olive
C E R I C E C E R I C E R I C E R I C E R I
R I R I R I
R I C E R I C E of cooked RRice R I C E R I C E E R I C E R I C E R I C E R I C E
R I C E R I C E Slap 2.5 cups R I C E R I C E I C E and R I C Efry until crispy. C E R I C E R I C E R I C
R I R I C E R I C E R I C E R I C E
R I C E R I C E I C E C E R I C
R I C E R I C E Mix in 100g of C E Rkeep I C E R I C E R R I C E Rbefore I C E R I C E R I C Eadd
R I to R I C E R I C E
E R I C E I C E R I and
RWhites E R I C E R C Ecooked
Iare E R I C E R I C E

I C I C I C I C E R I C
frying until the eggs removing R your Fried Rice
R I C E R I C E R I C E
Egg
E R I C E R I C Einto your protein C
of choice.
E R I C E R I C E R I C E R C E R I C E R I C E R I C E R C E R I C E R I C E R I C E R
R I R I E R I
R I C E R I C E E R I C E R I C E E R I C E R I C E R I C E R I C E
R I C E R I C
E R I C E R I C ECOOKING THE E R
I
HAMC E R I C E R I C E R I C E R
I C E R I C E R I C E R I C E R I C E R I C
E 10R I C slices of your favorite R IHam R I C E R I C low-sodium ham) R I C R I
E R I C E R I C
EDice R I Cup E C E (preferably R I C E R I C E R I C E R I C E
E R I C E R I C E R I C C E R I C E R I C E R I C E C E R I C E R I C E R I C E
C E R I C E R
I C C E R I C E R I
R I C E R I C E R I R I C E R I
C E R I C E R I Heat up another R
pan

I C E to
R I C
high I C E &R Islap
E Rheat some non-stick-spray
R
I C E R
I C on Rthe
E I C Epan.
R
I C E R I C E R I C E R I C E
C E R I C E I C E E
E R I already R I C E Ron
no Ecalories C E R I C E R I C I C E R I C E R
C(you C E R I C E C I C E R I C E R I
know we ain’t wastingR I oil.)
C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R
C E R I C E R I onto the pan R I R R
I C E R I C E R ISlap the Ham
E R I by
R I Csear C Eviolently diced pieces.R I C E R I C E E R I C E R I C E
R I C E R I C E E R I C E R I C E E R I C E R I C
and lightly stirring the

I C E R
I C E R
I C E R
I C R I C E R
I C
I C E R I C E R R I C E
C E R I C E R I
C E R I C
E
I C E R I C E RSlap in the Fried Rice
R I C E and R I C
add E R I ofC ESoy
E R 2 I Ctbsp Sauce before
R I C E R
stirring
I C E toR I perfection. R I C E R I C E R I C E R I C E
R I C E I C E C E
R I C E R I C E I C E R I C E R I C E R I C E R I I C E R I C E
R I C E R I C E CRAFTING THE
I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R
I C E R I C E R I C E R
R R R E R I C E
R I C E I C E R I C E R I C E
RICE BOWL
R I C Emay C E Rfor
E R IBowl R I C Ewith: E R I C E R I C
R I C E R I C E You also choose to top
R I C E R C E R I C EBell
I
your R I CRice maximum tasteR I
R I C E R I C E, Green C E gains
bud
R
I C E R I C E R I C to
R I C E R I C E E R I C E E R I C E R I C E
E R I C E R I C E
Optional amount of chopped , , , , your
E R I C E R I C E R I C E R I C
Peppers Broccoli Carrots Onions Green Peas Pineapples
R I C E R I C E desire. R I C E R I C E R
I C E R I C E R I C C E R I C E R
I C
R I C E R I C E C E R I C E R I C I C E R I C E R I I C E R I C
R I C E R I C E PLATING C E R I C E R I C E R I C E R I I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R
R I E R I C E R
E R I C E R I C E Take a Sexy C E RTag I C EMe R I C@DamianTheFatass C E R I C E RAESTHETIC E R I C E R I C
E R I C E R I C Plate, Garnish, E R I C E R I C E R IPhoto, C E R I and
E R I C E R I C E R I C Efor R IMAXIMUM
E R I C E R I C E R I C E R I C
GAINS..
E R I C E R I C R I C I C R I
E R I C E R I C R I C E R I C E R I C E R I C E R R I C E R I C E
E R I C E R I C E R I C E C E R I C E R I C E R I C E C E R I C E R I C E R I C E
C E R I C E R I C
R I C E R I C E
R I C E R I
E R I C E R I C E
R I C E R I
E R I C E R I 129 C E R I C E R I
C E R I C E R I R I C E R I C E R I C E R I C R I C E R I C 29 R I
E R I C E R I C
E R I C E R I C E
C E R I C E R I C R I C E R I C E R I C E R I C E R
I C E R I C E R I C E R I C E R I C E R
E R I C E R I C E
R I C E E R I C E C E R I C E
C E R I C E R I C I C E R I C E R I C E R I C E R
C E R I C E R I C I C E R I C E R I I C E R I C E R I C E R I C E R I
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K E P O O K E P O K E P O K E E P O K E P
K E P O K E P O O K E P O K E P K E P O K E P O E P O K E P O K

E P O K E P P O K E P O P O K E P O K
O K E P O K O K E K E E P O
O K E P O K E P K E P O K E P O E P O K E P O K

O K E P O K E P O K E P O K E P K E P O K E P O E P O K E P O K
O K E P O K E P E P O K E P O K
E P O KU E TP O
P O K E P O K E
P O K E P O K P O K E P O
O K E P O K E P P O K E P O K E
C T I N G V E R.
E P O K E P O K P O K E P O K E O K E P O K E
P O K E P O K P O K E P O K
E O K E P O K E P K E P O K E P
P O K E P O K E
P O K E P O K E
P O K E P O K E P O K E
E P O
AHI TUNA POKE BOWL
P O K E P O K E
K E P O K E P O K
E P O K E P O K E P

O K E P O K E P
P O K E P O K E P O K E P
O K E P O K E

P
P
O
O
K E P O K E P O
K E P O K E P O K E P O
K E P
E P O K K E
E P O| Cook Time 0min O K E P O K E P O K E
E P O K E P O K E P O K5min
P O KTime E P O K E P P O K E P O K
E P O K E P
P O K E P O K K E P O K E Prep
E P O K E P O P O K E P O K P O K E P O K E
E P O K E P O K E P O K E P O K
E O K E P OM K E K E P O K E
P O K E P O K NGREDIENTS K E P O K E P O K E P O K E P O K E P O K E P O K E P P O
ROS
E P O K E P O P O K E P O K E P O E
K 375 O K E
E P O K E Seaweed P O K E P O K O K E P O K E P
REQUIRED: OPTIONAL:
E P O K E P O KTuna (Sushi
Cal:
P O K E P O K O K E P O K E K E P O K E P
E P O K E P O K
E - 10oz E P O K E P O K E P
O 65g
Grade) Protein:
E P O K E P O KSoy Sauce O K - 1.5
E P Otbsp
K E P O K E P O K ESiracha K E P O K E P O K E P O K E P Carbs: P O K
5g E P O K E P O K E P O K
E P O K E Oil P - ½ tsp P O K E P O P O K E PFat: O K E P O K E
K E P O K E P O
K
Sesame
K E P O K E P O K
ECucumber
E P O K E P O K E 19g P O K E P O K E P O K E
P O K E P O O K E P O K K E P O K E
K E P O K- E O K E P O K E P K E P O K E P O E P O K E P O K
Onion ¼ whole Avocado - ¼ whole
K E P O K E P OGreen Onion P O K O K E P O K E P Pineapple
- E 1 Pwhole O -
K E
100g P O K E P O K E P O K E P O K E P O K E P O K
K E P O K E P O K E P K E
w/P O Options E P O K
K E P O K E P OZero Calorie K
Sugar
E P O K E
-½ P K E P O K E
Otbsp Rice - 1 cup
E P O K E P O K E P O K E P O Cal: 660 P O K E P O K E P O K E P O K
O
K E P O K - E½ Ptbsp E P O K E P O K P O K E
E P O K EProtein: O K E P O
O K E P O K E P
O
Ginger
P O K E P O K E P O K E P O K O K E P O K E P O K E P O K K E P O K
70g E P O K E P O K E P

O K E P O K E P
K E
O K E P OLettuce
Butter
O K E P O K E P K E P O K E P O
Carbs: 68g O K E P O K E P O K E P
O
E P O K E P O K E P O K E P P O K E P O K E P O K E P O O K E P O K E P
O K E P O K E P O K E O K E P K E O
P
O K E P O K E P P O K E P O K O K E P O K E P K E P O K E P O
Fat: 12g
O K E P O K E K E P O K E P E P O K E P O
P O K E P O K E
P K E P O K E P O E P O K E P O K P O K E P
P O K E P O K E E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E
E P O K E P O K E P O K E INSTRU O K E
PNSTRU TIONS O K E P O K E P K E P O K E P
P O K E P O K PREP
O K E P O K E P O K E P O K K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
P O K E Pto dry 10oz of Sushi Grade KAhi P Odice into ½ in cubes for maximal K E Pbud O Kgains. K E
P O K E P O K
EGently pat
K E P O K E P O E Tuna P O K E and
K E P O K E P O K E P Otaste E P O K E P O K E P O K E P O
P O K Ebowl: P O E P O K E P O K E P O K
E P O K Ea large
E P O K E P O K K E P O K E P O P O K E
P O K E P O KMix into
E P O K E P O K P O K E P O K E P Osliced O K E P O K E P O K E P O K E
E P O K E P O K K E P O K E P O K E O K E P O K E P K E P O K E
The Sushi Grade Ahi Tuna, 1.5 tbsp of Soy Sauce , ½ tsp of Sesame Oil , Thinly ¼ of an Onion , Thinly sliced 1 whole
E P O K E P O KGreen Onion, ½ tbsp of Zero O

K E P O K E K E P O
PforCalorie Sweetener , Grated ½ tbsp of Ginger
K E P O K E P O K E. P O K E P E P O K E P O K E P O K E P O
E P K E P O E P O P O K O K E
O K E P O K E P
Either O
E P O K E P O K P O K E P O K E
let the Poke marinate 2 hours or serve fresh.
E P O K E P O K P O K E P O K
E P O K E P O K E
P O K E P O K E P
E P O K E MAKINGP O K E THE RICE P O K E P O K P O K E P O K E E P O K
K
K E P O K E P OFill your rice cooker O K E uncooked Sushi Rice. K E P O K E P O K E E P O K E P O K
OPTIONAL:
K E to O
P K
about E P O K E Pwith
half-full
E P O P O K E P O K
P O of rice into a strainer within O K pot and use your hands
E Pcooker K E P O Kthe
E rice until the water
K E Pthat O K E P O K Eis P O
the Krice
E toP Omassage O K E P O K
K E P O K E P Obecomes a milky O K E P O K E P
Place amount
P O K E
color, P O K E P O Kthe
indicating E starch being washed away.
O K E P O K E P O K E P O K K E P O K E P
E starchy water and repeat O P times until the water that K P Obecomes clear. K
K E Pout
Dump O Kthe
K E P O K E P ORefill the rice cooker O K P O K E
Eclean Pthis P O K E2-3
K Eprocess
Kof E P O Kas E rice P O K Eout
Estrained
P Ois(ex: Eof P O K E P O K E P O K E P O
K E P O K E
withP the rice and add the same amount
E P O K E P O water 5 cups of rice + 5P O
P O K E K
cups water.) into
O
O K E P O K E P
O
the K E P O
pot, and let the rice cooker do the magic.
E O K E P O K E P
E P O K E P O K E P O K P O K E P O K E P O K P O K E P O K E P O K E P
O K E P O K
P O K E P O K E K E P O K E P O K E P O
O K E P O K E PLayout as much E as K Ewant.
P Oyou P O K E P Olettuce P O K E P O K E
ASSEMBLING THE POKE
P O K E P O K P O K E P O K E O K E P O K E
O K E as a healthy wrap alternative
E PLettuce
O Kthe
Butter Lettuce (It
O K Ecradle your delicious Poke.
doesn’t
O K Eto Pgently
matter how much because
K E P O K E P
has basically zero calories.)
K E P O K E P
O K E P O K E P O K E P O K E P K E P O K E P O K E P O K E P O
Use
K E P O K E P E P O K E P O P O K E P O
P O K E P O calories in your P O K Eadd K
P O1 cup of cooked Rice to create a K O K E
E Ptraditional Poke profile. O K E P O K E P O K
E P
P O K E P O K E If you have extra O K E P O K E P O K E
diet, you may
K E P O K E P O K E P O more
E P O K E P
E P O K E P O K E P P O K E P O K
E P O E P O K E P O K P O K E P
P O K E P O K You may also choose to top you’re
P O K E P O K E P O K Ewith:
Poke
P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E
E P
E P O K E P O K Pineapple O K E P O K E P O K E P O K E O K E P O K E K E P O K E
Optional: ¼ of an Avocado
P O K E P O K Optional: 100g Kof E P O K E P of chopped up Cucumber K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
E P O K E P O K E P O O K K E
P OSriracha O K E P O K E P K E P O K E P O
Optional: The desired amount
E P O K E P O KOptional: The Odesired O K E
amount P O K
of E P O K Eup
chopped
K E P amount of Seaweed P O K E P O K E P O

K E P O K E P E P O K E P O
E P O K EThe P desired E P O K E P O K E P O K E
E P O K E P O K K E P O K E E P O K E P O K P O K E P O K
Optional:
E
P O K E P O K E E P O K E P O K
E
E P O K E P O KPlate, Garnish, OTake K EMe
P OTag K E P O K E AESTHETIC GAINS. O K E P O K E P O K
PLATING
K E aP O K
Sexy P O K Eand
E Photo, @DamianTheFatass
K E P O K E P OMAXIMUM
for
E P
P O K
K E P O K E P O
K E P O K E O K E P O K E P K E P O K E P O E P O K E P O K
K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K 132 32 P O K
K
E P O K E P O K
E
P O K E P O K
E
K E P O K E P O P O K E P O K E P O O K E P O K E P O K K E P O K E P O K E
K E P O K E E P O K E P P O K E P O O K E P O
K E P O K E P O E P O K E P O K P O K E P O K E O K E P O K E P

K E P O O K E P O K E P
O E P O K E P O K
E O K E P O K E P
K P O K E P O P P O K E P O K O K E P O K E P

E O K E P O K E K E E P
P O K E P E P O K E P O E P O K E P O K O K E P O
O K E E P O K E P O K O K E P O K E P

O K E P O K E P P O K E P O K O K E P O K E P O K E P O K K E P O K E P
O K E P O K E O K E P OB KU E LPK I N G V E R. K E P O K E P O E P O K E P O
O K E P O K E P E P O K E P O K E P O K E P P O K E P O K E P O K E P O O K E P O K E P O K E P O K
K E P
P O K E P O E P O K E P O K E P O K E P O K
E O K E P O K E P
P O K E P O K E
P O K E P O K E
P O K E P O K E P O K
E
AHI TUNA POKE BOWL
E P O K E P O K
E P O K E P O K E

P
P
O K E P O K E P
O K E P O K E P O K E
P O K E P
E P O K P O K E
E | Cook Time 0min O K E P O K E P O K E
E P O K E P O K O K E P O K E P
E P O K5min
O KTime K E P O K E P
P O K E P O K K E P O K E P K E P O K E P O
Prep
K E P O K E P K E P O K E P O E P O K E P O
E P O K E P O E P O K E P O E P O K E P OM K ROS P O K E P O K E

P O K E P O K NGREDIENTS K E P O K E P O K E P O K OPTIONAL: E P O K E P O K E P O K P O K E P O K E P O K E
E P O K E P O P O K E P O K O K
K E PCal: 1005 E E P O
K E
K E P O K E Seaweed E P O K E P O P O K E P O K
REQUIRED:
E P O K E P O KTuna (Sushi E P O K E P
- O 16oz P O K E P O K
P O K E P O K E
E
P O K E P O K E K E P O K E
Grade) Protein: 112g
E P O K E P O KRice - 2 cups O K E P O K E P O K E P O K Siracha K E P O K E P O K E P O K E Carbs:
E P O K
103g E P O K E P O K E P O
E P O K E P - 3 tbsp P O K E P O E P O K E PFat: O K P O K E
K E P O K E P O
K
Soy Sauce
K E P O K E P O Avocado
K ECucumber
E P O K E P O K 16g P O K E P O K E P O K E
P O K E P O P O K E P O K O K E P O K E
K E P O K E - 2 tsp P O K E - 1 whole E P P O K
Sesame Oil
K E P O K E P OOnion - ½Pwhole E P O K E P O K E P O K E P O K E P O K O K E P O K E
K - E
200g P
K E P O K E O - 2 whole P O K E P O K E P O K E P O K P O K E O K E P O K
Pineapple
K E P O K E P OGreen Onion E P O K Ew/ Options
O K E P O K E P
P O K E P O K E O K E P O K E P O K E P O K K E P O K E P
O K E P O K E P P O
E - ½ tbsp Cal: 1375
O K E P O K K E P O K EProtein: E P O K E P O
Brown Sugar
116g
O K E P O - K 1 tbsp O K E K E E P O
O K E P O K E P K E P O K E P O Carbs: 142g E P O K E P O K
Ginger
O K E P O K E P K E P O K E P E P O K E P O P O K E P O K
O K E P O K E P
O E P O K E P O K E P O K E P O K E O K E P O
O K E P O K E P E P O K E P O K P O K E P O K O K E P O K E P
Fat: 38g
P O K E P O K E O K E P O K E P K E P O K E P O E P O K E P
P O K E P O K E E P O K E P O K E P O K E P P O K E P O K E P O K E P O P O K E P O K E P O K E P O K
K E
E P O K E P O
P O K E P O K PREP E P O K E INSTRU PNSTRU
O K TIONS E P O K E P O K
E O K E P O K E P
O K E P O K E P O K E P O K K E P O K E P O K E P O K E P O K E P O K E P O K E P
P O K E P P O KTuna O
E P and dice into ½ in cubes P O K E P Otaste bud gains. P O K E P O K E P O K E
K
P O K E P O K EGently pat to Kdry 16oz of Sushi
E P O K O K E Ahi
E PGrade P O K E P O K Efor maximal
O K E
E P O K E P O E P O K
P O K E P O K E P O K E P K E P O K E
P O K E O
P K Mix into a large bowl:
O K E P O K E P O K E P O K E
K E P O K E P O K E P O K E
E P O K E P O K E P O K E P O
K E PGrade Ahi Tuna, 3 tbsp K E P, O P O Kan Onion, Thinly sliced 2 P O K E P O K E
E P O
E P O K E P O Kwhole Green O K
The Sushi
P O K E P O of E
packed KSoy P O Sauce 2 tsp of Sesame Oil, Thinly sliced
P O K E P K E P O. K E ½
OGinger of
K E P O K E
P O K E P Poke E P
Onions O K
, ½ E tbsp of Brown
P O K E P O
Sugar
K E P O , Grated K E 1 tbsp of
O K E P O K E P O K E P O E P O K E
E P O K E P O K E
Either let the
E
marinate
P O K E P O K E P O
for 2 K
hours E
or serve fresh.
O K E P O K E P O K E P O K
K E P O K E P O
K
E P O K E P O K
E O K E P O K E P K E P O K
K E P O K E P OMAKING THEP ORICE K E P O K E P O K E P O K K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
P O K
K Eyour E cooker to about half-full O K O K E P O Sushi Rice. E P O K E P O K E P O K
E Puncooked P O K E P O K E
P O K
K E P O K E P OPlace that amount
Fill rice
O K E P O K a E P with K Epot P Oand K use your hands to massage E K Euntil
P Orice
P O K E
of P rice into strainer within the rice
O K E P
cooker O K E P O K the
E
P O Kbecomes a milky color, P O K E P O
P
K Estarch is being washed away.
E P O K E P O K
E P O E P O K
K E P O K E P O
K Ewater
the
E P O K E P O K E indicating the
P O K E P O K O K E P O K E P O K E P O K
O K P O K E P O K E E P O K E P
O K E P O K E Pcooker with E K E P O
Dump out the starchy water and repeat this process 2-3 times until the water that is strained out becomes clear.
P O K E P O K
Erice of K E P O
O K E P O K E PRefill the rice P O K E P O K the P O K E rice
clean and add the same amount
O K E P O K E P O E P O K
of Kwater as (ex: 5 cups of rice
K E P O K E +P O
5 K E P O
cups
O K E Pinto
water.) O K Ethe pot, and let the rice O K E do
cooker P O K E magic.
the P K E P O K E P O E P O K E P O
K E P
O K E P O K E Add P O K E P O THE POKE K E P O K E P O K E P O K P O K E P OPoke. K E P O K E O K E P O K E P
O K E P O K E P
ASSEMBLING
2 cups K E P O K E PRice O into a bowl before topping E P O K E O K Emarinated
Pyour P O K E P
O K E P
O K with E
P O K E P of cooked
E P O P O K
P O K E P O K EYou may also P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E K E P O K E P O K E P O K E P
E P O K E P O K Avocado
E choose to top you’re Poke with:
O K E P O K E P K E P O K E P O E P O K E P
P O K E P O K Optional: 1 whole K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K
P O K E P200g O of Pineapple K E E
E
P O K E P O KOptional: The Kdesired
Optional: K E P O K E P O P O K E P O K E
O E P O K P O K Eof P O
Eamount chopped up Cucumber K E P O K E E P O K E P O K E P O K E
P
P O K E The desired amount O K E P O K P O
up ESriracha E P O K E P O K
E P O K E P O E
K
E
E P O K E P O KOptional: The
Optional:
E P O K E P O K Eof Pchopped P O K E P O K O K E P O K E P O K E P O K
desired amount of Seaweed K E P O K E
E P O K E P O K E
E P O K E P O K O K E P O K E P O K E P O K K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
E P O K E P K E P O K E P O P O K K E
E P O K E P O K P O K E P O K EAESTHETIC K E P O K E P O
PLATING
O K E P O K E K E P O K E P O E P O K E P O
E P K E P O K E P O E P O K E P O K
Plate, Garnish, K Take a Sexy Photo, and Tag Me @DamianTheFatass for MAXIMUM GAINS.
K E P O K E P O K E P O K E P O E P O K E P O K P O K E P O K
K E P O K E P O K E P O K E P O
K E P O K E P O K
E P O K E P O K E P O K E 133 33
K E P O K E P O K E P O K E P O E P O K E P O K E P O K E P O K
K E P O K E P O K E P O K E P O K E P O
E P O K E P O K E P O K
K E P O K E P O E P O K E P O K P O K E P O K O K E P O
PRICE DROP PRICE DROP
PRICE DROP
PRICE DROP
Amazing Deals
Temu

K E P O O K E P O K E P O K E E P O K E P
K E P O K E P O O K E P O K E P K E P O K E P O E P O K E P O K

O K E P O K O K E K E E P O
O K E P O K E P K E P O K E P O E P O K E P O K

O K E P O K E P E P O K E P O K
E P O KU E TP O
P O K E P O K E
P O K E P O K P O K E P O
O K E P O K E P P O K E P O K E
C T I N G V E R.
E P O K E P O K P O K E P O K E O K E P O K E
P O K E P O K E
P O K E P O K E
E P O
SALMON POKE BOWL
P O K E P O K E
K E P O K E P O K
E P O K E P O K E P

O K E P O K E P
O K E P O K E P

O
P O
K E P O K E P O
K E P
E P O K K E
E P O| Cook Time 0min O K E P O K E P O K E
E P O K E P O K E P O K5min
P O KTime E P O K E P P O K E P O K
E P O K E P
P O K E P O K K E P O K E Prep
E O K E P OM K E K E P O K E
P O K E P O K NGREDIENTS K E P O K E P O K E P O K E P O K E P O K E P O K E P P O
ROS
E P O K E P O P O K E P O K E P O E
K 450 O K E
P O K E Seaweed P O K E P O K O K E P O K E P
REQUIRED: OPTIONAL:
E P O K E P O KSalmon (Sushi
Cal:
P O K E P O K E10oz O K E P O K E K E P O K E P
E P O K E P O K
E - E P O K E P O K E P
O 65g
Grade) Protein:
E P O K E P O KSoy Sauce O K - 1.5
E P Otbsp
K E P O K E P O K ESiracha K E P O K E P O K E P O K E P Carbs: P O K
5g E P O K E P O K E P O K
E P O K E Oil P - ½ tsp P O K E P O P O K E PFat: O K E P O K E
K E P O K E P O
K
Sesame
K E P O K E P O K
ECucumber
E P O K E P O K E 19g P O K E P O K E P O K E
P O K E P O O K E P O K K E P O K E
K E P O K- E O K E P O K E P K E P O K E P O E P O K E P O K
Onion ¼ whole Avocado - ¼ whole
K E P O K E P OGreen Onion P O K O K E P O K E P Pineapple
- E 1 Pwhole O -
K E
100g P O K E P O K E P O K E P O K E P O K E P O K
K E P O K E P O K E P K E
w/P O Options E P O K
K E P O K E P OZero Calorie K
Sugar
E P O K E
-½ P K E P O K E
Otbsp Rice - 1 cup
E P O K E P O K E P O K E P O Cal: 733 P O K E P O K E P O K E P O K
O
K E P O K - E½ Ptbsp E P O K E P O K P O K E
E P O K EProtein: O K E P O
O K E P O K E P
O
Ginger
P O K E P O K E P O K E P O K O K E P O K E P O K E P O K K E P O K

O K E P O K E P
K E
O K E P OLettuce
Butter
O
E P O K E P O K E P O K E P P O K E P O K E P O K E P O O K E P O K E P
O K E P O K E P O K E O K E P K E O
P
O K E P O K E P P O K E P O K O K E P O K E P K E P O K E P O
Fat: 25g
P O K E P O K E
P K E P O K E P O E P O K E P O K P O K E P
P O K E P O K E E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E
E P O K E P O K E P O K E INSTRU O K E
PNSTRU TIONS O K E P O K E P K E P O K E P
P O K E P O K PREP
O K E P O K E P O K E P O K K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
P O K E Pto dry 10oz of Sushi Grade KSalmon E P O P O K K E
P O K E P O K
EGently pat
K E P O K E P O E P O K and dice into ½ Kin Ecubes P O K E P O K E P O
for maximal K Ebud
taste gains.
P O K Ebowl: P O K E P O K E P O K
E P O K Ea large K E P O K E P O K E P O K E P O P O K E
P O K E P O KMix into
E P O K E P O K E ofP O P O K E P O K E P O O K E P O K E P O K E P O K E
E P O K E P O K K E P O K E P O K E O K E P O K E P K E P O K E
The Sushi Grade Salmon, 1.5 tbsp Soy Sauce , ½ tsp of Sesame Oil , Thinly sliced ¼ of an Onion , Thinly sliced 1 whole
E P O K E P O KGreen Onion, ½ tbsp of Zero O

K E P O K E K E P O
PforCalorie Sweetener , Grated ½ tbsp of Ginger
K E P O K E P O K E. P O K E P E P O K E P O K E P O K E P O
E P K E P O E P O P O K O K E
O K E P O K E P
Either O
let the Poke marinate 2 hours or serve fresh.
E P O K E P O K E
P O K E P O K E P
E P O K E MAKINGP O K E THE RICE P O K E P O K P O K E P O K E E P O K
K
K E P O K E P OFill your rice cooker O K E uncooked Sushi Rice. K E P O K E P O K E E P O K E P O K
OPTIONAL:
K E to O
P K
about E P O K E Pwith
half-full
E P O P O K E P O K
P O of rice into a strainer within O K pot and use your hands
E Pcooker K E P O Kthe
E rice until the water
K E Pthat O K E P O K Eis P O
the Krice
E toP Omassage O K E P O K
K E P O K E P Obecomes a milky O K E P O K E P
Place amount
P O K E
color, P O K E P O Kthe
indicating E starch being washed away.
O K E P O K E P O K E P O K K E P O K E P
E starchy water and repeat O P times until the water that K P Obecomes clear. K
K E Pout
Dump O Kthe
K E P O K E P ORefill the rice cooker O K P O K E
Eclean Pthis P O K E2-3
K Eprocess
Kof E P O Kas E rice P O K Eout
Estrained
P Ois(ex: Eof P O K E P O K E P O K E P O
K E P O K E
withP the rice and add the same amount
E P O K E P O water 5 cups of rice + 5P O
P O K E K
cups water.) into
O
O K E P O K E P
O
the K E P O
pot, and let the rice cooker do the magic.
E O K E P O K E P
E P O K E P O K E P O K P O K E P O K E P O K P O K E P O K E P O K E P
O K E P O K
P O K E P O K E K E P O K E P O K E P O
O K E P O K E PLayout as much E as K Ewant.
P Oyou P O K E P Olettuce P O K E P O K E
ASSEMBLING THE POKE
P O K E P O K P O K E P O K E O K E P O K E
O K E as a healthy wrap alternative
E PLettuce
O Kthe
Butter Lettuce (It
O K Ecradle your delicious Poke.
doesn’t
O K Eto Pgently
matter how much because
K E P O K E P
has basically zero calories.)
K E P O K E P
O K E P O K E P O K E P O K E P K E P O K E P O K E P O K E P O
Use
K E P O K E P E P O K E P O P O K E P O
P O K E P O calories in your P O K Eadd K
P O1 cup of cooked Rice to create a K O K E
E Ptraditional Poke profile. O K E P O K E P O K
E P
P O K E P O K E If you have extra O K E P O K E P O K E
diet, you may
K E P O K E P O K E P O more
E P O K E P
E P O K E P O K E P P O K E P O K
E P O E P O K E P O K P O K E P
P O K E P O K You may also choose to top you’re
P O K E P O K E P O K Ewith:
Poke
P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E
E P
E P O K E P O K Pineapple O K E P O K E P O K E P O K E O K E P O K E K E P O K E
Optional: ¼ of an Avocado
P O K E P O K Optional: 100g Kof E P O K E P of chopped up Cucumber K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
E P O K E P O K E P O O K K E
P OSriracha O K E P O K E P K E P O K E P O
Optional: The desired amount
E P O K E P O KOptional: The Odesired O K E
amount P O K
of E P O K Eup
chopped
K E P amount of Seaweed P O K E P O K E P O

K E P O K E P E P O K E P O
E P O K EThe P desired E P O K E P O K E P O K E
E P O K E P O K K E P O K E E P O K E P O K P O K E P O K
Optional:
E
P O K E P O K E E P O K E P O K
E
E P O K E P O KPlate, Garnish, OTake K EMe
P OTag K E P O K E AESTHETIC GAINS. O K E P O K E P O K
PLATING
K E aP O K
Sexy P O K Eand
E Photo, @DamianTheFatass
K E P O K E P OMAXIMUM
for
E P
P O K
K E P O K E P O
K E P O K E O K E P O K E P K E P O K E P O E P O K E P O K
K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K 134 34 P O K
K
E P O K E P O K
E
P O K E P O K
E
K E P O K E P O P O K E P O K E P O O K E P O K E P O K K E P O K E P O K E
K E P O K E E P O K E P P O K E P O O K E P O

K E P O O K E P O K E P
O E P O K E P O K
E O K E P O K E P
K P O K E P O P P O K E P O K O K E P O K E P

E O K E P O K E K E E P
P O K E P E P O K E P O E P O K E P O K O K E P O
O K E E P O K E P O K O K E P O K E P

O K E P O K E P P O K E P O K O K E P O K E P O K E P O K K E P O K E P
O K E P O K E O K E P OB KU E LPK I N G V E R. K E P O K E P O E P O K E P O
K E P
P O K E P O E P O K E P O K E P O K E P O K
E O K E P O K E P
P O K E P O K E
P O K E P O K E
E P O
SALMON POKE BOWL
E P O K E P O K
K E P O K E P O K
E P O K E P O K E

P
P
O K E P O K E P
O K E P O K E P O K E
P O K E P
E P O K P O K E
E | Cook Time 0min O K E P O K E P O K E
E P O K5min
O KTime K E P O K E P
P O K E P O K K E P O K E P K E P O K E P O
Prep
K E P O K E P K E P O K E P O E P O K E P O
E P O K E P O E P O K E P O E P O K E P OM K ROS P O K E P O K E

P O K E P O K NGREDIENTS K E P O K E P O K E P O K OPTIONAL: E P O K E P O K E P O K P O K E P O K E P O K E
E P O K E P O P O K E P O K O K
K E PCal: 1125 E E P O
K E
P O K E Seaweed E P O K E P O P O K E P O K
REQUIRED:
E P O K E P O KSalmon (Sushi E P O K E P O K
- E16oz
P O K E P O K
P O K E P O K E
E
P O K E P O K E K E P O K E
Grade) Protein: 111g
E P O K E P O KRice - 2 cups O K E P O K E P O K E P O K Siracha K E P O K E P O K E P O K E Carbs:
E P O K
E P O K E P - 3 tbsp P O K E P O E P O K E PFat: O K P O K E
K E P O K E P O
K
Soy Sauce
K E P O K E P O Avocado
K ECucumber
E P O K E P O K 37g P O K E P O K E P O K E
P O K E P O P O K E P O K O K E P O K E
K E P O K E - 2 tsp P O K E - 1 whole E P P O K
Sesame Oil
K E P O K E P OOnion - ½Pwhole E P O K E P O K E P O K E P O K E P O K O K E P O K E
K - E200g P
K E P O K E O - 2 whole P O K E P O K E P O K E P O K P O K E O K E P O K
Pineapple
K E P O K E P OGreen Onion E P O K Ew/ Options
O K E P O K E P
P O K E P O K E O K E P O K E P O K E P O K K E P O K E P
O K E P O K E P P O
E - ½ tbsp Cal: 1505
O K E P O K K E P O K EProtein: E P O K E P O
Brown Sugar
115g
O K E P O - K 1 tbsp O K E K E E P O
O K E P O K E P K E P O K E P O Carbs: 126g E P O K E P O K
Ginger
O K E P O K E P K E P O K E P E P O K E P O P O K E P O K
O K E P O K E P
O E P O K E P O K E P O K E P O K E O K E P O
O K E P O K E P E P O K E P O K P O K E P O K O K E P O K E P
Fat: 60g
P O K E P O K E O K E P O K E P K E P O K E P O E P O K E P
P O K E P O K E E P O K E P O K E P O K E P P O K E P O K E P O K E P O P O K E P O K E P O K E P O K
K E
E P O K E P O
P O K E P O K PREP E P O K E INSTRU PNSTRU
O K TIONS E P O K E P O K
E O K E P O K E P
O K E P O K E P O K E P O K K E P O K E P O K E P O K E P O K E P O K E P O K E P
P O K E
P O K E P O K EGently pat to Kdry
P
O K O K E Salmon
E PGrade
O
P O K E P and dice into ½ in K E cubes P O Kfor O K E P Otaste bud gains. E P O K E P O K E P O K E
E Pmaximal K
E P
16oz of Sushi
O K E P P O K E P O E P O K E P O K
E P O K E P O bowl: O K E P O K E P O K E P O K E E P O K E P O K K E P O K E
P O K E P O KMix into a large
O K E P O K E P K E P O K E P O K E P O K
E P O K E PGrade Salmon, 3 tbsp Pof O K P O K E , 2
E Sauce P Otsp of Sesame Oil, Thinly P O K E ½ P O Kan Onion , Thinly sliced 2 P O K E P O K E
E P O K E P O Kwhole Green O K K Esliced K E P O K E
The Sushi
P O K E
Soy
P O K E P OGinger of
P O K E P Poke E P

Onions O K
, ½ E tbsp of packed Brown
P O K E P O
Sugar
K E P O, Grated K E 1 tbsp of .
O K E P O K E P O K E P O E P O K E
E P O K E P O K E
Either let the
E
marinate
P O K E P O K E P O
for 2 K
hours E
or serve fresh.
K E P O K E P O
K
E P O K E P O K
E O K E P O K E P K E P O K
K E P O K E P OMAKING THEP ORICE K E P O K E P O K E P O K K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
P O K
K Eyour E cooker to about half-full O K O K E P O Sushi Rice. E P O K E P O K E P O K
E Puncooked P O K E P O K E
P O K
K E P O K E P OPlace that amount
Fill rice
O K E P O K a E P with K Epot P Oand K use your hands to massage E K Euntil
P Orice
P O K E
of P rice into strainer within the rice
O K E P
cooker O K E P O K the
E
P O Kbecomes a milky color, P O K E P O
P
K Estarch is being washed away.
E P O K E P O K
E P O E P O K
K E P O K E P O
K Ewater
the
E P O K E P O K E indicating the
O K P O K E P O K E E P O K E P
O K E P O K E Pcooker with E K E P O
Dump out the starchy water and repeat this process 2-3 times until the water that is strained out becomes clear.
P O K E P O K
Erice of K E P O
O K E P O K E PRefill the rice P O K E P O K the P O K E rice
clean and add the same amount
O K E P O K E P O E P O K
of Kwater as (ex: 5 cups of rice
K E P O K E +P O
5 K E P O
cups
O K E Pinto
water.) O K Ethe pot, and let the rice O K E do
cooker P O K E magic.
the P K E P O K E P O E P O K E P O
K E P
O K E P O K E AddP O K E P O THE POKE K E P O K E P O K E P O K P O K E P OPoke. K E P O K E O K E P O K E P
O K E P O K E P
ASSEMBLING
2 cups K E P O K E PRice O into a bowl before topping E P O K E O K Emarinated
Pyour P O K E P
O K E P
O K with E
P O K E P of cooked
E P O P O K
P O K E P O K EYou may also P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E K E P O K E P O K E P O K E P
E P O K E P O K Avocado
E choose to top you’re Poke with:
O K E P O K E P K E P O K E P O E P O K E P
P O K E P O K Optional: 1 whole K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K
P O K E P200g O of Pineapple K E E
E
P O K E P O KOptional: The Kdesired
Optional: K E P O K E P O P O K E P O K E
O E P O K P O K Eof P O
Eamount chopped up Cucumber K E P O K E E P O K E P O K E P O K E
P
P O K E The desired amount O K E P O K P O
up ESriracha E P O K E P O K
E P O K E P O E
K
E
E P O K E P O KOptional: The
Optional:
E P O K E P O K Eof Pchopped P O K E P O K O K E P O K E P O K E P O K
desired amount of Seaweed K E P O K E
E P O K E P O K E
E P O K E P O K O K E P O K E P O K E P O K K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
E P O K E P K E P O K E P O P O K K E
E P O K E P O K P O K E P O K EAESTHETIC K E P O K E P O
PLATING
O K E P O K E K E P O K E P O E P O K E P O
Plate, Garnish, K Take a Sexy Photo, and Tag Me @DamianTheFatass for MAXIMUM GAINS.
K E P O K E P O K E P O K E P O E P O K E P O K P O K E P O K
K E P O K E P O K
E P O K E P O K E P O K E 135 35
K E P O K E P O K E P O K E P O E P O K E P O K E P O K E P O K
K E P O K E P O K E P O K E P O K E P O

K E P O E P O O K E P O K E P
O K E
K E P O K E P O
K E P
K E P O K E P O P O K E P O K

O K E P O K E P K E P O K E P O E P O K E P O K E P O K E P O

O K E P O K E P E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K O K E P O K E P O K E P O K

O K E P O K E P
O K E P O K E P O K E P O KU ET T I N G V E R. O K E P O K E P K E P O K E P O
P O K E P O K O K E P O K E P K E P O K E P O
C
K E P O K E E P O K E P P O K E P O
P O K E P O E P O K O K E K E P
P O K E P O K E
P O K E P O K E
P O K E P O K E
P O K E
E
P

O
P O
K
STEAK POKE BOWL
E P O K E P O K
K E P O K E P O
K E P O K E P O
K E P

O
P O
K
K
E P
E P O K E P O K
E P O K E P O K
E P

O
P O
K
K
E
E
P O
P O K E P O K E
P O K E P
E P O K P O K E P O K E
E P O K E P O K P O KTime E P O K5min E | Cook Time 5min
P O K E P O K
E O K E P O K E P
P O K E P O K E P O K E P O K
E
P O K E P O K E O K E P O K E P
Prep
O K E P O K K E P O K E E P O K E P
E P O K E P E P O P O K O K E
P O K E P O K NGREDIENTS P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E M K ROS E P O K E P O K E P O K E P
P O K E P O K
E P K E P495 O
REQUIRED:
E O K E P O K E Seaweed P O K E P O K E
OPTIONAL:
K E P O K E P O
K E P O
E P O K E P O K
E P O K E
E P O K E P O KFlank Steak
Cal:
K E
- P
10oz O K E P E P O K E P O P O K E P O K
E P O K E P O- 1.5 tbsp O K E P O K ESiracha P O K E P O K E P O K E P O K E O K E P O K E
Protein: 63g
E P O K E P O KSoy Sauce O K E P O K E P K E P O K E P O K E P O K Carbs:
E P O K
P
E P O K E Oil - ½ tsp O K E P O K ECucumber P O K E P O E P O K P O K E
K E P O K E P O
K
Sesame
P O K E P O K E P O K E P O K E P O K Fat: 25g K E P O K E P O K E P O K E
K E ¼ Pwhole K E P O K E P O
K E P O K- E
Onion ¼ P O whole
O K E P O K E P O K E P O- K E
Avocado
K E P O K E P O E P O K E P O K
E P O K
K E P O K E P OGreen Onion K - E 1 P O K
whole E P - E
100g P O K E P O P O K E P O K
K E P O K E P O Sugar - ½ P O K E P O K P O K E
P O K E P O K
Pineapple
K E P O K E P OZero Calorie K E P O K E E P O K Ew/ Options
P O K E P O K E P Otbsp Rice - 1 cup
O K E P O K E P O K E P O K K E P O K E P O K E P O K E
- E½ tbsp P Cal:
P O 780
O K E P O K E P
E O K E P O K EProtein: K E P O K E P O
Ginger
E P P O 67g
K E P O K E P O K E P O K E O
O K E P O E P O K
O K E P O K E P Carbs:
O K E 58g O K E P O K E P O K E P
Butter Lettuce
O K E P O K E P O K E P O K E P O K E P O K K E P O K E P E P O K E P
O K E P O K E P K E P O K E P O E P O K E P O K P O K E P O
O K E P O K E P K E P O K E P O E P O K E P O K P O K E P O K E
Fat: 31g
E P O K E P O P O K E P O K O K E P O K E
P O K E P O K E
K E P O K E P O K E P O K E P O K E P O K E P O K E P P O K E P O K E P O K E P O
E P O K E P O E INSTRU
PNSTRU
O K TIONS E P O K E O K E P
P O K E P O K PREP O K E P O K E P O K E P O K K E P O K E P O K E P O K E P O K E P O K E P O K E P
E toP Odry P
K E10oz of Flank Steak and dice into O
P O K Efor Pmaximal taste bud gains. E P O K E P O K E P O
in cubes
K P O K E
P O Kpat
EGently K E P O K E P O
½ E
K
P O K E P O K E
P O K E P O K E P O K E P O
Kmedium-high heat. Slap some non-stick-spray E P O K E P O K E P O K
P O K E P O K E
P Oone
EHeat P O
K Epan P O K E P O Kon the pan.Remove (you already know we
E P O K P O K Eno calories on oil.) K E P O K E P O K E
E wasting
P O K E P O KSlap the steak onto O K E P O K
on ain’t
P O K E P O K Eall Psides P O K E P O K Eafter seared. (No need to overcook the P
K E beef O K E P Oway
all the
E K E P O K E P O
the pan and sear till slightly crispy and brown.
P O K E P O K O K E P O K E O K E
O K E K E P E P O O K E P O K E P
through. Medium rare is just fine.)
E P O E
K P K E P O K E P O E P O K E P O K P O K E P
K E P O P O K P O K E P O K E
P O K
E Flank a E P Obowl: P O K E P O K E O K E 1 whole
K E Psliced K E P O K E P O
K E
E P O K E P O KThe K E
Mix into large
Steak, 1.5 tbsp of Soy P
K E P O K E O K E, ½ P O
Sauce tsp of Sesame Oil , Thinly sliced ¼ of O
E P O K E P an K E P O
Onion , Thinly Green Onion , ½ K
P O K E P O E ofP OZero
tbsp
E
K E P O K E P O marinate for 2 Phours P O K E P O K E P O K E P O K O K E P O K
, Grated .
O K Efresh. O K E P O K E P
Calorie Sweetener ½ tbsp of Ginger
K E P O K E P OEither let the Poke P O K E P O K E O K Eor Pserve O K E P O K E P O K E P O K K E P O K E P

K E P O K EMAKING THE RICE P O K E P O K E P O K E P P O K E P O
K E P O K E P OOPTIONAL: E with uncooked Sushi Rice. O K E P O K E P O K E P O K E E P O K E P O K
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to Eabout P O Khalf-full K E P O K E P O K E P O K
K E
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K E that K Erice P O E P
K pot and use your hands to massage P O K Euntil the water becomes a milky O K E P O K E P O K
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O K E P O K E P O K E the rice
E P O K E P
E P O K E P K E
Othe P O K E
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P O K E P O K E Puntil K E P
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O K E P O into the pot, let
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O Krice E P O K E P O K
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the to gently
P O K E O K E P O K E K E P O K E P
calories in your diet, you may add to create a more traditional Poke profile.
1 cup of cooked Rice
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E P O
P O KThe desired amount of chopped
Optional: 100g of Pineapple
P O K E P O K K E P O K E E P E
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E P O K E P O KOptional: The desired
Optional:
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E P O K E P O K E P O K E P O P O K E P O K E P O K E P O K
O amount of Seaweed E P O K E P O K
Pdesired E O K E P O K E
E P O K E E P O K E P O K
amount of chopped up Sriracha
E P O K E P O K E P O K E P O K P O K E P O K O K E P O K E P

Optional: The
O K E P O K K E P O K E E P O K E P
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K E O K E P O K E P K E P O K E P O
a Sexy Photo, and Me @DamianTheFatass for MAXIMUM AESTHETIC
O K E P O K E P K E P O K E P O P O K E P O K

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O K E P O K O K E O K E P K E P O
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P O K E P O K O K E P O K E P O K E Prep P O KTime
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E P O K E P O K E
OPTIONAL: P O K E P O K E 1195 K E P O K E
E P O K E P O KFlank Steak P O K E P O K E Seaweed K E P O K E P O K E P O K E K E P O K E P O
Cal:
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- P
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E P O K E P K E P O K E P O E P O K E P O E P O K E P O K
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E P O K E P O KRice - 2 cups O K E P O K E P O K E P O SirachaP O K E P O K E P O K E P O K Carbs:
E P O K
87g E P O K E P O K
E P O E P
K - 3 tbsp P O K E K E P O K E P E
O K
K E P O K E P O
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K E P O K E P O K E P O K ECucumber E P O K E P O K E P O K E P O Fat: 46g P O K E P O K E P O K E P O K
K E P O K E Oil
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K E P O K E P OOnion - ½ Pwhole O K E P O K E P O K E P O KPineapple O -
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K E P O K E - 2 whole P O K E P O K E P O K E P K E P O K E P O
w/ Options
E P O K E P O K
K E P O K E P OGreen Onion P O K E P O K E O K E P O K E P O K E P O K E P O K E P O K E P O K
K E
K E P OSugar - ½ tbsp P O K E P O K E P O K E P K E
Cal:
P O 1565
E P O
O K E P O K E P
O
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E P O K E E P O K E P O K E P O K E P O Protein:P O112g K E P O K E P O K E P O K
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O
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and dice into in cubes for maximal taste bud gains.
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P O K E P O K E P O O K E P O K E P O K
Either let K E P O K E P O K E P O K E P E P O K
K E P O O K K E
the Poke marinate 2 hours or serve fresh.
K E P O K E P OOPTIONAL: MAKING E P O K E P O K E P O K E P P O K E P O K E P O K E P O P O K E P O K E P O K E P O K
P O K E P O THE RICE K E P O K E O K E P O K E
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K E P O K E P OFill your rice cooker to about E
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E P P O K E P O O K E P O K
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P Ocooker do the magic. K E P O K E P O K
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O K E P O K E P P O K E P O K E P O K E P O
O K E P O K E P O K E P O K E
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ASSEMBLING P O K E P O K E
P O K E P O K E
P O K E P K E P O K E P
P O K E P O K E Add 2 cups of K E K E P O K E P O
THE POKE
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K E P O K E Poke. E P O
O P K E P O O K E P O K K E P
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O K E P O K E P E P O K E P O K P O K E
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Optional:
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E P O K EThe P Odesired amount of chopped O K E P O K E
E P O K Eup PSriracha O K E P O K E P K E P O K E
E P O K E P O KOptional: The Odesired O K E P O K E P K E P O K E P O
Optional: up Cucumber
O K E P O of K K E P E P O
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P desired amount of Seaweed
chopped
E P O

K E P O P O K E P O K O K E
E P O K EThe E P O K E P O K P O K E P O K E O K E P O K E P
E P O K E P O K
Optional:
E P O K E P O K
E K E P P O K E P O E P O K E
E P O K E P O KPlate, Garnish, O
PLATING
E P O K E P O K E P O K E P O P O K E P O K EGAINS.
K E P OAESTHETIC O K E P O K E P O K
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Take E a P O
Sexy K Photo, and Tag Me @DamianTheFatass
E P O K E P O K E P
E P O K E P O K
for MAXIMUM
K E P O K E P E
K E P O K E P O P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E K E P O K E P O K E P O K E 137 37 P O K
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Temu

K E P O K E P O E P O K E P O K E P
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E P O K E P O P O K E P O K O K E P O K E
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E P O K E P O K P O K E P O K E O K E P O K E P

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E P O K E P O Chicken Thigh O K E P O
- K E P O K E P O Seaweed
10oz K E P O K E P O K E P O K E P O K E P O K E P O K E
P P O K E P O K E
E P O K E - 1.5 tbsp O K E P O K ESiracha K E P O K E P O E P O K E P O K
Protein: 58g
E P O K E P O KSoy Sauce O K E P O K E P K E P O K E P O K E P O Carbs:
E P O K
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K E P
E P O Oil - ½ tsp O K E P O K ECucumber P O K E P O P O
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K E P O K E P O K E E Pw/ Options E P O K
K E P O K E P OZero Calorie Sugar
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P O K E P O K E P O K E P O K Cal: 660 O K E P O K E P O K E P O K
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K E P O K E P E P O K E P O P O K E P O K
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K E P O K E P OOPTIONAL: MAKING O K THEP

E O K E P O K E P O K E K E P O K E P O K E P O K E P E P O K E P O K E P O K E P O
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Refill the rice cooker with rice and add the same amount water as rice (ex: 5 cups of rice + 5 cups of water.) into the pot, and let the
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P O K E P O K P O K E P O K E P O K E P O K O K E P O K E P O K E P O K E
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E P O K E P O K
K E P O K E P O P O K E P O K E P O K E P O O K E P O K E P O K E P O K K E P O K E P O K E P O K 138 38
K E P O K E
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K E P O K E P O E P O K E P O P O K E P O K O K E P O K E P O K E P O K
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A T S O A T S O A T T S O A T S O A T S O
A T S O A T S O T S O A T S O A S O A T S O A O A T S O A T S

S O A T S O A O A T S O A T A T S O A T S
A T S O A T O A T S O A T S A T S O A T S O T S O A T S O A

A T S O A T S O O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A

A T S O A T S O A T S A T S O T S O A
A T S O A T S O A T S O A T S O A T S O A T S C U T T T I N G V E R.
S O A T S O A T S O A T S O O A T S O A T S O A T S O A
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O A T S O A T S T S O A T S O A S O A T S O A
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O A T S O A
O A T S O A T S
O A T S O A T S
O A T S O A T S O A T S
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O A T S O A T S O A
O A T S O A T S
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O A T S O A T S
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T S O A T S O A T S
T S O A T S O A
T S O A T S O
A T S O A T S O A T S O A T S
O A T S O O A T S O A 1min | Cook Time T2min O A T S A T S O
O A T S O A T S O A T S O A T S O A T S Prep Time
A T S O A T S O A S O A T S T S O A T S O A T S O A T S O
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T S A T S O A T S O T S O A T S O A T S O A T S
S O A T S O A NGREDIENTS T S O A T S O A T S O A T S O
S O A T S O A T S O A T S O A M ROS
O A T S O A T S O A T S O A
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T S O A T S O A
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O A T S O ACal: T S 600 A T S O A T S
S O A T S O A TOats - ¾ cup A T S O A T S O A T S O A T S O A T S O A T S O A T S S O A T S O A T S O A T S O
T S O A T S O T S O A O A T
Protein: 50g A T S
T S O A T S O AProtein Powder O - T1 Sscoop
A O A T S O A T S O A A T S O A T S O A T S O A T S Carbs: T S O A T S O A T S O A T S O

O A T S Yogurt - 75g T S O A T S O A T S O T S O A T S O A
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S O A T S Greek S O A T S
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T S O A T S O APeanut Butter O A T S - O1 A T S O A T S O A
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T S O A T S O A O A T S O A T S A T S O A T S O T S O A T S O A
O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A
A T S O A T S O A T S A T S O T S T
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A T S O A T S O
OPTIONAL:
T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O A T S O Sweetener T S O A T S O A T S O A T S
A T S O A T S O
A T S Calorie
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T S O A T S O A O A T S O A
S O A T S O A T S O A
O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
O A T S O A T O A T S O A T S A T S O A T S O T S O A T S O A
O A T S O A T S T S O A T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O A T S O A T S O A T S A T S T S O A
O A T S O A T S A T S O A T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O A T S O A TIONS T S
O A T S O A T S O A T S INSTRU
ONSTRU T S O A T S O A O A T S O
O A T S O A T SPREP T S O A T S O A T S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
T S O A T S O
S O A T S O A S O A T S O A O A T S O A T S T S O A T S O
O A T S O A T S O A T S O A T O A T S O A T S O A T S A T S O A T S O A T S O A
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S O A T S O A T O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O

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S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A T
O A T S O Aof your favorite S O A T S Powder A T S O A T S O A T S
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T T S O A TProtein A T S O A T S
T S O A T S O A A T S O A T S O A T S O A T S O A T S O A T S O S O A T S O A T S O A T S O
T S O A T O
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T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
T S O A T S O Zero Calorie
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O A T S T S O A T S O A O A T S O A T S O A T S
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A T S O A T S O A T S O A T S O A O A T S O A T A T S O A T S
A T S O A T S O THE OATS O A T S O A T S A T S O A T S O T S O A
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A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
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O A T S O A T S S O A T S O A T S O A T S mixtureO A T S O A T S microwave A T S O A T S O A T S O A T S
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A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
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T T S O
T S O A T S O A S O A T S O A O A T S O A T S A T S O A T S
S O A T S O A PLATING A T S O A T S O A T S O A T T S O A T S O A T S O A T S S O A T S O A T S O A T S O
T S O A T S O A
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S O A T S O A T S O A T S O A T S
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AESTHETIC O A T S O A T S O A T S O A

T S O A T S O A T S O A T S O A
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T S O A T S O A S O A T S O A T O A T S O A T S A T S O A T S O

A T S O A A T S O A T T S O A T S T S O A T S O
A T S O A T S O A T S O A T S O T S O A T S O A S O A T S O A

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A T S O A O A T S T S S O A
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A T S O A T S O A T S O A T S S O A T S O A O A T S O A T
A T S O A T S O T S O AB T S O A T O A T S O A T S O A T S O A
A T S O A T S O T S O A T S O A O A T S O A T S O A T S O A T S
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O A T S O A T S O A T S O A T S A T S O A T S O T S O A T S O A
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O A T S O A T S O A T S O A T1min O A T S O
O A T S O A T S S O A T S O A T S O A T S Prep Time
O A T S O A T S O A T S O A T S O A T S O A T S O A T S
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S O A T S O T S O A T 1215
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T S O A T S O A O A T S O A T S T S O A T S O A
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T S O A T S O
T S A T S O A T S O T S O A T S O A T 100g
Protein:
O A T S
T S O A T S O AProtein Powder S O - T2 Sscoop
A O A T S O A T S O O A T S O A T S O A T S O A Carbs: A T S
120g O A T S O A T S O A T S
O A T S O
T S O A T S Greek - 150g S O A T S O A T O A T S OFat: A T S
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T S O A T S O A S O A S O A T O A T S O A T S
Fat-Free Yogurt T
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T S O - A T
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O A T S - O2 Atbsp T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A
T S O A T S
A T S O A T S O
A T S
T S O A T S O A
T S O T S O T A
T S O A T S O A T S O A T S O S O A T S O A O A T S O A T S O A T S O A
A T
A T S O A T S O T S O A T S O A O A T S O A T S A T S O A T
A T S O A T S O T S O A T S O A O A T S O A T S A T S O A T S O
OPTIONAL:
O A T S O A A T S O A T S T S O A T S O
O A T S Sweetener T S O A T S O A T S O
A T S Calorie
Zero
A T S O A T S O O A T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A
O A T S O A T S O A T S A T S O T S O A
O A T S O A T S A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O T S O A T S O A T S
O A T S O A T S T S O A T S O A T S O A T S O A O A T S O A
O A T S O A T S S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
O A T S O A T A T S
O A T S INSTRU
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O A T S O A T SPREP T S O A T S O A T S O A T S S O A T S O A T S O A T S O O A T S O A T S O A T S O A
S O A T S O A O A T A T S T S O
O A T S O A T A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
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T S O A T Sof
150g O A T S
Fat-Free Greek AYogurt T S O A T S O T S O A T S O A T S O A T S
T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A
O A T S Oof A 1% Milk T S S
T S O A T S O A
2 T Scups T S O A T S O A S O A T S O A T A T S O A T S O
A T S O A T
O A T S O A T S O A T S O A A T S O A T S O A T S O A T T S O A T S O
T S O A T S Zero Calorie
Optional:
A O A T S O
A T SSweetener to desired T S O A T S O A
taste. S O A T S O A
T
A T S O A T S O O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T
A T S O A T S O A T S T S O S O T A
A T S O A T S O T S O A T S O A T S O A T S S O A T S O A T S O A T S O A O A T S O A T S O A T S O A T
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A T S O A T S O A T S O A T S T S O A T S O A T S T S O O A T S O A T S O A T S O A
O A T S O A
O A T S Oheated, S
O A TPeanut T S O
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O T S O A T S
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S O A T before eating.
O A T S O A T S O A T S O A A T S O A T S O A T S O A T
O A T S O A T O A T S O A T S A T S O A T S O T S O A T S O
O A T S O A T S T S O A T S O A T S O A T S S O A T S O A T S O A T S O O A T S O A T S O A T S O A
T S O A T S O A T S O A T O A T S T S
S O A T S O A PLATING A T S O A T S O A T S O A T S O A T S O A T S O A T S S O A T S O A T S O A T S O A
O T S O A T
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T S O A T S O A@DamianTheFatass T S
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T S O A T S O ATag Me O A T S O A T S O A T S O A A T S O A T S O A T S O A T S AESTHETIC
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T S O A T S A T S O A T S O T S O A T S O A T S O A T S O A T S
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T S O A T S A T S O T S O A S O A T
T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A T
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A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S

A T S O A T S
A T S O A T S O O A T S O A S
C TU T T I N G V E R. A T S O A T S O T S O A T S O A
T S O A T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O A T S O A T S O A T S A T S T S O A
A T S O A T S O T S O A T S O A
O A T S O A T S
O A T S O A T S
O A T S O A T S
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O A T S O
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O A T S O A T O A T S O A T1min S | Cook Time 0min A T S O A T S O
A T S O A T S O
O A T S O A T S T S
O A T S O A T S
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Prep Time
A T S O A T S O A T S O A T S O A T S S O A T S O
T S O A T S O T S O A O A T A T S
S O A T S O A NGREDIENTS O A T S O A T S O A T S O A A T S O A T S O A T S O A T S M T ROS
S O A T S O A T S O A T S O

S O A T S O A
T S A T S O A T S O T S O470
T S O ACal: A
T S O A T S
A T S O A T S O
REQUIRED:
S O A T S O A TOats - ⅓ cup T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A
S
T S O A T S O A T S O A T O A T S O A T S A T S O A T S
Protein: 52g
S O A
T S O A T S O AChocolateO AProtein T S O A T O A T S O A
SPowder - T
1.25 scoop
T S O A T S O A T S O A T S Carbs:
S O A T S
45g O A T S O A T S O

S O A T S Greek Yogurt A T O A T S O A T S
O A O A T O A T S
T S O A T S O A
T
Fat-Free
O A T S O - S150g
A T S O A T S O A T S O A T S Fat: 9g T S O A T S O A T S O A T S
T S O T S O A T S O A
T S O A T S O A Coconut Milk - ½ cup O A T S O A T S T S O A T S O A T S O A T S
S O A T S O A
Unsweetened
T S O A T S O APineapple O- A100g T S O A T S O A T S O A T S T S O A T S O A O A T S O A T
T S O A T S T S O A T S O A O A T S O A T S O A T S O A T
T S O A T S O A Chia Seeds - 2 tsp
A T S O A T S - ½ tsp O A T S O A T S O A T S O T S O A O A T
A T S O A T S O
Vanilla Extract
S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
A T T S A T S O A T S O
A T S O A T S O T S O A T S O A A T S O A T S O T S O A T S O A
T S O A
A T S O A T S OOPTIONAL: O A T S O A T S O A T S O A T S O A T S O S O A T S O A
O A T S O A T S Sweetener T S O A T S O A S O A T S O A
T
O A T S O A
O A T S O A T S Zero Calorie O A T S O A T S O A T S O A O A T S O A T S O A T S O A T A T S O A T S O A T S O A T S
S
O A T S O A T O A T S O A T S A T S O A T S O T S O A T S O A
O A T S O A O A T S INSTRU
ONSTRU
A T TIONS O A T S O A T S
O A T S
A T S O A T S O
A T S O
O A T S O A T SPREP T S O A T S O A T S O A T S A T S O A T S T S O A T S O
S O A T S O A O A T S O T S O A T S O A O A T S O
O A T S O A TMix thoroughly A T Sinto O O A T S O A T S
A Ta Sbowl: T S O A T S O A T S O A S O A T S O A T S O A T S
T S O T S O A O A T
S O A T S O AOats T S O A T S O A O A T S O A T S A T S O A T S
S O A T S O A T⅓ cup of A T S O A T S O A T S O A T S O A T S O A T S O A T S S O A T S O A T S O A T S O
S
S O A Tscoop O A
O A T S O Powder T S O A T S O A T S O A T A T S
S O A T S O A
T1.25 of your A
O A T S O T S O A T S Protein
favorite
A T S O A T S O A T S O A T S O A T S O
A T S O T S O A T S O A
T S O A Tof S OFat-Free O A T S O A T S T S O A T S O A S O A T S O A T
S O A T S
O A T S T S
150g Greek O A Yogurt
T S O A T S O A½ cup of O A T S O A T S S O A T S O A O A T S O A T
T S O A T S Unsweetened O A T S Milk O A T O A T S O A T S T S
T S O A T S O A
Coconut
T S O A T S O A100g of Pineapple A T S O A O A T S O A T S after chopping
T S (Optional: T S O A T S O A T S
up O A T S
your pineapples, save
O A T S O A T S O A
about ¼
T S O A T S O O A T S O A S O A T S T
T S O A T S O A T S O Aon T S top S O A T S O A T are combined.) T S O A T S O A
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O A T Sthe O A S O A Tingredients
other
T A T S O A T S O A T S O A
A T S O A T S O A T S A T S O T S O T
A
A T S O A T S O2 tsp of Chia A T S
Seeds
O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O T S O A T S O A T S
A T S O A T S O
S O Aof
A Ttsp T SVanilla
T S O A T S O A T S O A T S O A O A T S O A T
S O A T S O A O A T S O A T S
½ Extract
A T S O A T Zero Calorie
Optional: O A T S O A T S to desired taste. A T S O A T S O T S O A T S O A
A T S O A T S O
Sweetener
T S O A T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O A T S O A O A T S A T S T S O A
O A T S O A T SMAKING T S A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O O A T S O A T S
T S O A T S O A taste bud
THE OATS
O A T S O A A T S O A T S S O A T S O Afor maximal O A T S O A T S
O A T S O
O A T S O A T SSlap the Tpowerful S O A T S O T S Omixture
Aoat into the O A fridge
T S O A Tovernight A T S O A T S
O A T S O A O A T S O A T S O T S O A T S O
O A T S O A T Sgains. T S O A T S O A T S O A T S O A T S O A T S T S O A T S O A
A T S O A T S O A T S O A T S O A T S O A
O A T S O T S O A O A T S A T S O
O A T S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
S O A T S O A T
S O A T S O T S O A T S O A S O A T S
TPLATING
S O A T S O A Plate, Garnish, A T S O O A T S O A T S
A Ta SSexy T S O A T S O A T S O A S O A T S O A T S O A T
T S O S O A O A T
T S O A T S O A T
O A T S O A T S A T S O A T S
Take Photo, and
S O A T S O ATag Me @DamianTheFatass T S O A T S O A A T S O A T S O
A T S O A T S O A T S O A for MAXIMUM T S O A T S O A T S O A T S GAINS.
AESTHETIC S O A T S O
T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O

T S O A T S O A
T S A T S O A T S O T S O A T S O A O A T S O A T S
T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S 145 45 A T
S
T S O A T S O A O A T S O A T S
O A T
A T S O A T S O
A T S
T S O A T S O
T S O A T S O A T S O A T S O A T S
S O A T S O A T S O
O A T S O A T S O A

A T S O A T S O A T O A T S
A T S O A T S O
A T S O
A T S O A T S O S O A T S O A O A T S O A T S

O A T S O A T A T S O A T S T S O A T S O
A T S O A T S A T S O A T S O T S O A T S O A S O A T S O A

A T S O A T S O O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T

A T S O A T S A T S T S O T S O A
A T S O A T S O T S O A T S O A T S O A T S OB U L K I N GO AV T SE R. O A T S O A T S O A O A T S O A T S O A T S O A
O A T S
O A T S O A T S T S O A T S O A O A T S O A T S O A T S O A
O A T S O A T S
O A T S O A T S
O A T S O A T S
O A T
T
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O A T S O A T S O A
O A T S O A T S
PINA COLADA
O A T S O A T S
O A T S

O
O
A T S O A T S O A T S
A T S O A T S O
A T S O A T S O
A T S

O
O
A
A
T
T
S O A T S O A T S
S O A T S O A
T S O A T S O
O A T S O O A T S O A 1min | Cook Time T0min
A S O A T S O
A T S A T S O
O A T S O A T S A T S O A T S O A T SPrep Time
T S O A T S O O A T S O A T S O A T S O
T S O S
T S O A T S O A T S O A T S O A T S O A T S O A T O A T S
S O A T S O A NGREDIENTS T S O A T S O A T S O A T S O A
O A T S O A T S O A T S O A M ROS
S O A T S O A
REQUIRED: O A T S O A T S A T S O ACal: T S O1300 T S O A T S
S O A T S O A TOats - 1 cup A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
T S O A T S O O A T S O A O A T S
Protein: 100g A T S
T S O A T S O AChocolateO AProtein O A T S O
Powder A T S O A 2 Sscoop
- T A T S O A T S O A T S O A T S Carbs: T117g S O A T S O A T S O A T S O
T S
S O A T S Greek Yogurt A T O A T S O T S O A T S O A O A T S
T S O A T S O A
T
Fat-Free
A T S O O A T S O A T S
- S300g
T S O A T S O A T S O A Fat: 48g S O A T S O A T S O A T S
T S
O A - 1 cup O T S O A O A T
T S O A T S Milk
Coconut
T S O A T S O A O A T S O A T S A T S O A T S
T S O A T S O APineapple O- A200g T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
T S O A T S O A
T S O A T S A T S O A T S O T S O A T S O A T S O A T S O A
T
Chia Seeds - 2 tbsp
O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A
T S
A T S O AExtract - 1 tsp O A T S O A T S O A T S T S O S O T
A
A T S O A T S O
Vanilla
T S O A T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A T
A T S
A T S O A T S O T S O A T S O A O A T S O A T S A T S O A
A T S O A T S OOPTIONAL: O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
O A T S O A T S Sweetener A T S O A T S O T S O A T S O A T S O A T S O A
O A T S O A T S Zero Calorie T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A
O A T S O A TIONS T S
ONSTRU T S O A T S O A O A T S O
O A T S O A T SPREP T S O A T S O A T S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
O A T S O A O A T S O A T
S O A T S A T S O A T S O T S O A T S O
O A T S O A T SMix thoroughly T S O A T Sinto O A Ta Sbowl: S O A T S O A T S O A T S O O A T S O A T S O A T S O A
S O A T S O Oats A T S
S O A T S O A T1 cup of A T S O A T S O A T S O A T S O A
T
O A T S O A T S
T S O A T S O A T S O A T S O A T S O A T S O A S O A T S O A T S O A T S
S O
O A T of your favorite O A
S O A T S Powder A T S O A T S O A T S O A T O A T S
S O A T S O A
T2 Sscoop
S O A T S O A T S O A T Protein
O A T S O A T S O A T S O A T S O A T S
T A T S O A T S O
T S O A T S of O A O A T S O A T S T S O A T S
O A T S O A T S A T S O A T S O T S O A T S O A
300g Fat-Free Greek Yogurt
T S O A T S O A1 cup of O A T S O A T SMilk T S O A T S O S O A T S O A
T S O A T S T S O A O A T S O A T T S
T S O A T S O A
Coconut
T S O A T S O A200g of Pineapple O A T S O A T S O A T S O A A T S O A T S O A T Spineapples, T S O A T S O A¼
T S (Optional: after chopping O up your S O A T S O A
save about
T S top S O A T S O A T are combined.) T S O A T
T S O A T S O A of the pineapples T S O A T Sto O A T S O Aon
layer after the
S O A other
T S O A Tingredients O A T S O A T S O A T S O A
A A T
A T S O A T S O T S O A T S O O A T S O A T S A T S O A T
A T S O A T S O2 tbsp of Chia O A T S Seeds
O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
A T S O A T S O
T S Oof
1 Atsp A T S A T S O A T S O T S O A T S O A T S O A T S O A
T
A T S O A T S O T S O A T S O A S O A T S O A
Vanilla Extract
T S O A T S O S O A T S O A O A T S O A T A
A T S O A Zero Calorie
Optional: T
S O A T S O A to desired taste. O A T S O A T S A T S O A T S O
A T S O A T S O
Sweetener
T A T S O A T S O
T S O A T S O A T S O A O A T S O A T S O A T S O A T S O
O A T S A
O A T S O A T S T S O A T S A T S O A
O A T S O A T SMAKING T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O A T S O
O T S O A T S O A taste bud
THE OATS
O A T S O A A T S O A T S O A T S S O A T S O
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T S O A S O A T S O Afor maximal
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O A T S O A O A T S O A T S O A T S O T S O
O A T S O A T Sgains. T S O A T S O A T S O A T S T S O A T S O A T S O A T S O A T S O A T S O A T S O A
S
O A T S O A T S O A T S O A S O A T S O A
T
O A T S O
O A T S O A T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A T A T S O A T S O A T S O A T S
S
S O A T S O A T
TPLATING O A T S O A T S
O A T S A T S O A T S O T S O A T S
S O A T S O A Plate, Garnish, A T S O A T S O A Ta SSexy T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
T S O A T S O
Take Photo,
A T S O A and T S O A T S T S
S O A T S O ATag Me @DamianTheFatass A T S O A T S O A T S Ofor
T S O A T S O A T S O AGAINS. O A T S O A T S O A T S O A
T S O MAXIMUM A AESTHETIC T S
T S O A T S O A A T S O A T S O T S O A T S O A O A T S
T S O A T S O A S O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
T T S O
T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A T S
T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S 146 46 O A T
A S
T O A T S O A T S T S O A T S O A T S O O A T S O A T S O A O A T S O A T S
T S O S O A T S O A O A T S O A T S A T S O A T S
O A T O A T S A T S O
T S O A S
T S O A T S O A T S O A T S O A T
CLICK H
ERE TO WATCH

A T S O A O A T S O A T

A T S O A T S T S O A T S O
A T S O A T S O O A T S O A T S A T S O A T S O S O A T S O A

T S O A T S O A T S O O A T S O A T
A T S O A O A T S A T S T S O A

A T S O A T S O A T S O A T S T S O A T S O S O A T S O A
A T S O A T S O T S O A S O A
C TU T T I N G V E R. T S O A T S O A
T
O A T S O A
O A T S O A T S
O A T S O A T S
O A T S O A T S
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O A T S O A T S
O A T S O A T S O A
CHOCOLATE PBB
T S O A T S O A T S O
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A T S O A T S O
A T S O A T S O A T S
O A T S O A T S

O
O
A
A
T S O A T S O A
T S O
O A A T S
S O | Cook Time 2min A T S O A T S O A T S
O A T S O A T S O A T S O A T1min O A T S O
O A T S O A T S S O A T S O A T S O A T S Prep Time
O A T S O A T S O A T S O A T S O A T S O A T S O A T S
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T S O A T S O A T S O A T S O A O A T S O A T S A T S O A T S
S O A T S O A NGREDIENTS A T S O A T S O A T S O A T S O A T S O A T S O A T S
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O A T S O A T S O A T S O
S O A T S O T S O A T
O ACal: 430 A T S
REQUIRED:
S O A T S O A TOats - ⅓ cup O A T S O A O A T S O A T S T S O A T S O
T S O A T S O A
T S
O A T S O A T S T S O A T S O A 40g
Protein:
S O A T S
T S O A T S O AChocolateO AProtein T S O A T S O A T S O A
Powder - T1 Sscoop
O A T S O A T S O A T S O A Carbs: O A T
54g S O A T S O A T S O A T
S O A T S - 1 whole A T S O A T S O A T S O A T S A T S
T O A T S OFat: A T S O A T S
Bananas
O A T S O A T S O A T S O A T S T S
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O A T S O A T S
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T S O A T S O A O A T S O A T S A T S O A T S O T S O A T
A T S O A T S O T S O A T S O A O A T S O A T S O A T S O A T
A T S O A T S O
OPTIONAL:

O A T S Sweetener T S O A T S O A T S O A
A T S O A T S O
A T S Calorie
Zero
T S O A T S O A T S O A O A T S O A T S O A T S O O A T S O A T S O A T S O A
O S
O A T S O A T S T S O A T S O A T S O A T S O A
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O A T S O A
O A T S O A T S S O A T S O A T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
O A T S O A T
O A T S INSTRU A T S
ONSTRU TIONS A T S O A T S O T S O A T S O
O A T S O A T SPREP T S O A T S O A T S O A T S S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O A T S O A T S O A T O A T S A T S O
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S O A T S O A
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T S O A T S O A
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T S O A T S
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T S O A T O A T S O A T S A T S O A T S
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O T S O A T S O A T S O A
O A O A T S
O A T S O A T S A T S O A T S O O A T S O A T S gains. T S O A T S O A T S O A T S
O
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O A T S O A T Saesthetic
O A T S O A
O A T S O A T S A T S O A T S O
O A T S O A T S T S O A T S O A O A T S O A T S
A T S O A T S O A T S O A T S O A T S O A T S O A T S S O A T S O A T S O A T S O
S O A T S O A PLATING O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
T S O A T S O A
T S O A T S O
O A T SPhoto, T S O A T S O A S O A T S
S O A T S O APlate, Garnish, T S O A T S Take
O A T S O A a T S
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T S O A T S O A T S O A O A T S O A T S O A T S O A T
S
T S O A T S O A@DamianTheFatass T S O A T S for O A T
T S O A T S O A GAINS.
T S A T S O A T S
T S O A T S O ATag MeO A T S O A T S O A T S O A A T SMAXIMUM
O A T S O A T S O AAESTHETIC
T S O A T S O A T S O A T S O
T S O A T S T S O O A O A T S O A T S
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T S A T S O T S O A
T S O A T S O A A T S O A T S O S O A T S O A O A T S O A T
T S O A T S O A T S O A T S O A T S O
T S O A T S O A T S O A T
T S O A T S O A T S O A T S O A O A T S O A T S A T S O A T
T S O A T S O A S O A T S O A O A T S O A T S A T S O A T S O

A T S O A A T S O A T S O
A T O A T S O A T S A T S O A T S O
A O A T S O O O A T S O A T S A T S O A T S O

T S A T S O A T S T S S O
O A T S O A T S O A T S O A T A T S O A
A T S T S O O A
A T S O A T S O

A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O

A T S O A T S O O A T S O AB T S T S O A T S O A T S O A T S O A
O A T S O A T S S O A T S O A
U L K I N G V E R.
T S O A T S O A T S O A O A T S O A T
O A T S O A T S
O A T S O A T S
O A T S O A T S
O A T S
T S

O
O
A
A
T S
T S O A T S O A
CHOCOLATE PBB
T S O A T S O A
T S O
O
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S O A T S O A
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O
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O A T S O A T S
O A T S O
S O A O A T S A T S
O A T S O A T O A T S S | Cook Time 2min A T S O A T S O
O A T1min T S O A T S O
O A T S O A T S O A T S O A T
S A T S O A T S O T S O A T S O A
Prep Time
A T S O A T S T S O A T S O S O A T S O A
T S O A T S O T S O A A T T S
S O A T S O A NGREDIENTS A T S O A T S O A T S O A T S O A T S O A T S O A T S O M ROS O A T S O A T S O A T S O A
O S
S O A T S O A
T S T S O A T S O A S O ACal: T S O1105 A T O A T S
T S O A T S O A S O A T S O A T Protein: O A T S O A T S
REQUIRED:
S O A T S O A TOats - 1 cup T S O A T S O A O A T S O A T O A T S O A T S
T S O A T S O AProtein Powder O A T S O A T S O A T S O A T S A T S O A T S
82g
T S O A T S O AChocolate O A T S O A T S O A 2 Sscoop
- T A T S O A T S O A T S T S O A T S O A T S O
O A T S A T S O Carbs:
T S O A 129g
O A T S
T S O A T S - 2 whole A T S O A T S O A T S O O A
O A T S O A T S Fat: 29g T S O A T S O A T S O A T S
T S O A T S O A
Bananas S
O A T S O A T S O A T
O A T- S30g O A T S A T S O A T S O T S O A T S O A T S O A T S
T SFit A T S O A T S O T S O A T S O A S O A T S O A
PB
T S O A T S O APeanut Butter T S - O2 A T S
tbsp O S O A T S O A O A T S O A T
T
S O A T S O A T
S A T S O A T
T S O A T S O A Water
O A T S O A T S O A T S O A A T S O A T S O A T S O A T T S O A T S O A T S O A T S O
A T S O A T S O
A T S O A T S A T S O A T S O T S O A T S O A S O A T S O A
T
T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A T A
A T S O A S
T S O A T S O A
T
OPTIONAL:
A T S O A T S OZero Calorie O A T S O A T S O A O A T S O A T S O A T S A T S O A T S O A T S O
O A T S O A T S Sweetener
T S O A T S O A T S O O A T S O A
O A T S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S
O A
ONSTRU
A T TIONS A T S O A T S O
A T S
T S O A T S O A
T S O
O A T S O A T SPREP T S O A T S O A T S O A T S T S O A T S O S O A T S O A
O A T S O A T S O A T S O A T S O A
T
O A T S O
O A T S O A T SMix thoroughly O A T S O A T S O A
T S aO Abowl: O A T S O A T S O A A T S O A T S O A T S
T S O A T S into O A T S A T S O
S O A T S O A O A T S O A T S A T S O A T S O T S O A T S
S O A T S O A T1 cup of AOats T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
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S O A T S O A 2 scoops T S T S O A T S O A O A T S T S O A T S O A
O APowder O A T S O A T S O A T S O
O A Chocolate S O A T S
Protein T S
T S
T S O A T S O ABananasO A T S O A T S O A T S O A T T S O A T S O A O A T S
T S O A T S O A2 whole O A S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
T T S O
T S O A T S T S O A T S O A O A T S O A T S A T S O A T S
T S O A T S O A30g of PB O A T
Fit
S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
S O A T S O
T S O A T S O A
T S O A T S
O A TWater T S O A T S O A T S O A T S O A
T
Your desired
O A T S O
amount
A T S O A T Sof O A T S O A T S O A T S O A A T S O A T S O A T S O A
A T S O A T S A T S O A T S
O A T S O A T S
O S O T A
A T S O A T S OOptional: O A Zero Calorie
T S O A T S O A T S OSweetener to desired
S O A T S O A T S taste.
T O A T S O A T S
A T S O A T S T S O A T S O A A T S O A T S O
A T S O A T
A T S O A T S THE OATS O T S O A T S O A
A T S O A T S O
MAKING O A T S O A T S T S O A T S O A T S O A T S O A
T S O A T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A
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into the microwave S
for A T1:30min. T S O A
O A T S O A T S A T S O A T S O A O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
O S
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S whole Bananas & A T S O A T S O
O A T S O A T S2 tbsp of A T S O A T S O A T S O A T S O A T S O A T S O A O A T S O A T S
O
O A S O
T S O A T Peanut Butter on
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O A Ttop O A
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T S O A T S O
T S O
O A T S O A
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gains. A T S O A T S O A T S
T S O A T S O A T S O A T S
O A T S O A T S O A T O A S
O A T S O O A A T S T S O
T S O S
T S O A T S O A T S O A T S O A T S O A T S O A
T
O A T S
S O A T S O A PLATING S O A T S O A T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
T S O A T S O A T S O A TPhoto, A T S O A T S O T S O A T S O A
T S O A T S
S O A T S O APlate, Garnish, A T S O A T STake O A T S aO ASexy T S and
O A T S O S O A T S O A
T S O A T S O ATag Me O@DamianTheFatass O A T S O A T S O A T S O A for MAXIMUM A T S O A T S O A T S O A T S GAINS.
AESTHETIC T S O A T S O A T S O A T S O

T S O A T S A
T S A T S O A T S O T S O A T S O A O A T S O A T S
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S
T S O A T S O A A T S O A T S O
A T
T S O A T S O A
T S
S O A T S O A
T S O A T S O A T S O A T S O A O A T S O A T S A T S O A T
T S O A T S O A S O A T S O A O A T S O A T S A T S O A T S O
PRICE DROP PRICE DROP
PRICE DROP
PRICE DROP
Amazing Deals
Temu
CLICK H
ERE TO WATCH

A T S O A A T S O A T S O
A T O A T S O A T S A T S O A T S O
A O A T S O O O A T S O A T S A T S O A T S O

T S A T S O A T S T S S O
O A T S O A T S O A T S O A T A T S O A
A T S T S O O A
A T S O A T S O
O A T S O A T S

A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S T S O A T S O
A T S O A T S O
A T S O A T S O A T S O A S
C TU T T I N G V E R. T S O A T S O A T S O A T S O A
T S O A T S O A T S O A T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A
O A T S O A T S
O A T S O A T S
O A T S O A T S
O A T
T
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T S O A T S O A
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O
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O A T S O A T S
O A T S O
S O A O A T S A T S
O A T S O A T O A T S S | Cook Time 2min A T S O A T S O
O A T1min T S O A T S O
Prep Time
A T S O A T S T S O A T S O S O A T S O A
T S O A T S O T S O A A T T S
S O A T S O A NGREDIENTS A T S O A T S O A T S O A T S O A T S O A T S O A T S O M ROS O A T S O A T S O A T S O A
O S
S O A T S O A
T S T S O A T S O A S O ACal: T S O380 A T O A T S
T S O A T S O A S O A T S O A T Protein: O A T S O A T S
REQUIRED:
S O A T S O A TOats - ⅓ cup T S O A T S O A O A T S O A T O A T S O A T S
T S O A T S O AProtein Powder O A T S O A T S O A T S O A T S A T S O A T S
40g
T S O A T S O AChocolate O A T S O A T S O A 1 Sscoop
O A T S O A T S O Carbs:
O A T S O A 46g
O A T S
T S O A T S Greek Yogurt A T O A T S O A T S O A T S O A T S Fat: 4g T S O A T S O A T S O A T S
T S O A T S O A
Fat-Free - S100g T S
O A T S O A T S O A
T S O A T O A T S
- S200g A T S O A T S O T S O A T S O A T S O A T S
Fruits
T S O A T S O A T S O A T S O S O A T S O A O A T S O A T
T
O A T S O A T S A T S O A T
T S O A T S O A OPTIONAL:
O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
A T S Sweetener O A T S O A T S O
A T S OCalorie T S O A T S O A S O A T S O A
T
A T S O A T S O A T S O A T S T S O A T S O A S O A T S O A T
Zero
T S O A T S O S O A T S O A O A T S O A T A
A T S O A T S O A T S O A
T
A T S O A T S O O A T S O A T S O A O A T S O A T S O A T S A T S O A T S O A T S O
O A T S O A T S T S O A T S O A T S O O A T S O A
O A T S O A T S O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S
O A
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A T TIONS A T S O A T S O
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T S O A T S O A
T S O
O A T S O A T SPREP T S O A T S O A T S O A T S T S O A T S O S O A T S O A
O A T S O A T S O A T S O A T S O A T S O A
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O A T S O A T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
Mix thoroughly
O A T S into a bowl:
S O A T S O A T S O A T S A T S O A T S O T S O A T S
S O A T S O A T A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
T⅓ S Ocup A T S Oof Oats T S O A O A T S A T S
S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O
O A T S O A Tof
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T S O A T S O A
T
S O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
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T S O A T Sof
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T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S T S O A T S O A T S O A T S O

T S O A T Sof your favorite O A T S O (Optional: T S O A T
T S O A T S O A
200g
A T S O A T S O
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T S O A T S O A
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O A T S O O A T S O A A T S O A T S O A S O A
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A O A T S O A T S T S O A T S
A T S O A T S O Zero Calorie
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A T S O A T S O O A T S O A T S O A T S O A A T S O A T S T S O A T S O
A T S O A T S O O A T S O A T S T S O A T S O A T S O A T S O A
T S O A T S O A T S O A T S O A T S O A O A T S O A T S O A T S O A
O A T S O A T S
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A T S O T S O A T S O A T S T S O A T S O A T S O A T S O O A T S O A T S O A T S O A
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O A T S O A T S O A T S O T S O A T S O
O A T S O A
A T S O A T S O A T S T S
O A T S O O A A T S T S O
T S O S
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T T S A T S O A T S O
T S O A T S O A A T S O A Ta S Sexy O A T S O APhoto,
T S O A T S
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O S O A T S O A
T S O A T S O T S O A O A T S O A T A T S
T S O A T S O ATag MeO A@DamianTheFatass O A T S O A T S O A T S O A for MAXIMUM
A T S O A T S O A T S AESTHETIC T S GAINS.

T S O A T S
T S A T S O A T S O T S O A T S O A A T S O A T S
T S O A T S O A T S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O151 51 T
S
T S O A T S O A A T S O A T S O
A T
T S O A T S O A
T S
S O A T S O A
PRICE DROP
Amazing Deals
Temu

A T S O A O A T S O A T S
O A T
A T S O A T S O
A T S
T S O A T S O A
T S O
A T S O A T S O

A T S O A T S T S O A T S O S O A T S A

O
A T S O A T S O T S O A T S O A T S O A T S O A
T
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A T S O A T S O A T S O
A T S O A T S O
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T S O A T S O AB U L K I N GO AV T SE R. O A T S O A T S T S O A T S O A
T S O A T S O A T S O A O A T S O A T S O A T S O A T S O A
O A T S O A T S O A T S O A T S A T S O A
O A T S O A T S
O A T S O A T S
O A T S O A T S
O A T S
T S

O A
O
T S O A T S O A
A T S O A T S O
A T S O A T S O
A T SUPERFRUIT
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T S O A T S O A
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T
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O A T S O A O A T S O A T1min | Cook Time T2min O A T S O A T S A T S O A T S O
O A T S O A T S T S
O A T S O A S A T S O A T S O
Prep Time
A T S O A T S O A T S O A T S O A T S S O A T S O
S O A T S O A NGREDIENTS O A T S O A T S O A T S O A A T S O A T S O A T S O A T S M T ROS
S O A T S O A T S O A T S O

S O A T S O A
T S A T S O A T S O A
T S O1105
T S O ACal: T S O A T S
A T S O A T S O
REQUIRED:
S O A T S O A TOats - 1 cup T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A
S
T S O A T S O A O A T S O A T O A T S O A T S A T S O A T S
Protein: 83g
T S O A T S O AChocolateO AProtein O A T O A T S O A
SPowder 2 Sscoop
T S O A T S O Carbs:
A T S O A 110g
O A T S
T S O A T S Greek Yogurt A T O A T S O A T S T S O
S O A T S O A Fat: 37g O A T S O A T S
T S O A T S O A
Fat-Free - S200g T S
S O A T S O O A T S O A A T S O A T
Fruits O A T
- S400g
A T T S O A T S O A T S O O A T S
A T S O O A T S O A A T S O A T S O A T
S
T S O A T S O Coconut Oil O A T S O A T S T S O A T S O O A T S O A T S
T S O A T - S 2 tbsp O A T S O A T S O A O A T S T
T S O A T S O A
T S O A A T S O A T S T S O A T S S O A S O A
T
O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T
A T S O A T S
T S O A T S O
A T S
S O A T S O A
T S O S O A T
A T S O A T S O
OPTIONAL:
S O A T S O A O A T S O A T A T S O A T S O A T S O A T
O A T S O ASweetener T T S O
A T S Calorie T S O A T S O A O A T S O A T S A T S O A
A T S O A T S O
Zero
O A T S O A T S A T S O A T S O T S O A T S O A O A T S O A
O A T S O A T S S O A T S O A T S O A T S O O A T S O A T S O A T S O A A T S O A T S O A T S O A T S
O A T S O A T A T S T S O T S O A
O A T S O A T S S O A T S O A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A
O A T A T S O A T TIONS S
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A P A S T A P A S T A P A S T P A S T A P A S T A P A S T A
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A S T A P A S T
A P A S T P A S T A S T A P A
T A P A S T T A P A A
S T 5min | Cook Time S T A P A S T A P A P A S T
P A S T A P A S S T A P A S T A P A S Prep Time
A P A S T A P A20min P A S T A P A S T A P A S T A
A S T T A
T A P A S T A P P A S T A P A A S T A M P A S S T A P A S T
P A S T A P A SNGREDIENTS P A S T A P A S T A P A S T A A S T A P A S T A P A S T A P ROS
T A P A S T A P A S T A P A
T A P A S T A P A S T A P S
P A 860
A P A S T- A1 box A P A S T ACal: P A S T A P A S
REQUIRED:
P A S T A P A S - P
75g A S T A "Nu P A S TPasta" A S T A P A S T A P A S T T A P A S T A P A S T A
Dry Pasta
S T A or
A S T A P P A S A P A S
A S T A P A T A Protein: 81g
A P A S T A P Flank Steak - A 10oz
S T A P A S T A P A S T A P T A P A S T A P A S T A P A S Carbs: 56g P A S T A P A S T A P A S T
P A S T A P A S P A S T A
S T AYolks - 1 whole A S T A P A S T A P A S T A P P A S T AFat: 34g A S T A P A S T A P A S T
A P A
A P A S T A P A S T A P A S T A
Egg
T A P A S T A P P A S T A P A A S T A P
S T A P A SCheese
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T A P A S T A PPepper - S½ T A
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A S T A P A A P A S T A S T Aw/ "Nu Pasta" T A P A
T A P A S T A P P A S T A P A S T A P A S T S T A P A S T A P A S T A P Cal: 630 T A P A S T A P A S T A P A S
A A P A S
A S T A P A S T
A T A P A S T A P A P A S T A S T A P
T A P A S T A P
OPTIONAL:
T A P A S T A P A S T A P A S P A S T A P A S T A P A S T Protein:
A S T A73g P A S T A P A S T A P
S A T A P 8g
P A S T A- P2 Acloves A P A S T A P A S T A P A S T
Garlic T A P A SCarbs: A P A S T A P
S T A P A S T AGreen Onion
A S T A - 1P A S
whole T T A P A S T A P A S T A P A S P A S T A P A S T A P A S T
P A S T A P A S S T A A
S T A P A S T A A P A S T A P P A S T A P AFat: 34g P A S T A P A S T A P A S T
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P A S T A P S T A P A A P A S T A S A
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S P A S T A P
A P A S T A P A P A S T A INSTRU
NSTRU TIONS A S T A P A S T
A
A S T A P A S T
A P A S T A
A S T A P A S TSeparate PREP
A S T A P A S T A P A S T A S T A P A S T A P A S T A P A P A S T A P
P A S T A P A P A A S T S T A
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away
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A S T A P A S TSalt P A S T A P A S T A P A S S T A P A S T A

S T A P A S T A A S T A P A S T
A P A P A S T A P
A
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P A S T A
10oz of Flank Steak
A upP A
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P A S T A P A S
2 whole Garlic Cloves
an optional
P A
1 whole Green Onion
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S T A P A P A S T A S T A P A S T
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A Pis Aconsistent: T A P A S T A P P A S T A P A
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P A S T A A S T A P S T A P A
T A P A S T A A S T A P A P A S T A P A A S T A P A S T
The 1 Egg Yolk, 30g of Low-Fat Cheese to ½ tbsp of Pepper
P A S T A P A SHeat up one pot to high Pheat S T A A S T

Pwater A P A S T A P T A P A S T A P A S T P A S T A P A S T A P
A A
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P Athe S T A to about halfway before covering with A

P S
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A P A S T A P A P A T A P A S S T A P A S T A
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T A
P A S T A P A S T A
(You know water is boiling when you stick your hand in the pot and you is boiling.)
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S T P Ato Sthe
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S T A P A S
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Toss in of your choice (I recommend Linguine or Spaghetti
A P A S T A P ADo
75g of uncooked Pasta
A S A
Salt the of the sea.
not add any oil to the pot. T
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A S T Al A
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P Athat This is a myth. S
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People believe any of your delicious sauce.
Dante:
T A P A S T A P A S T A P A P A S T A P A S T A P A S T A P A S T A

S
P A fora aRamen T A A P A
P A S T A P A S T A P A S T A P
About 7-9 minutes for a thinner Pasta
A A minutes
S T11-13
T A P A S T A PAbout 3-4 minutes for T A A S T A P A S T
P A S T A P A S
About thicker Pasta
S T A P A S T A T A P A S T A P
Noodle
S P A A P A S P A S T A
A
A S TSteak: P A
T A P A S T A P
A S T P A S T A A S T A A P
T A P A S T A PThicker A S S T A P A S T A A P A S T A P
STEAK
A P A S T A P
T on medium heat for 3-5min on each S P A S T A P A A S T A P A S T
Slap the Steak onto S
P A S T A A sides
Pboth the pan and sear both sides on high heat for
T A
about
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T A
to form a golden crust.
T A P A S T A P P A S T A P
T A P A S T A Thinner A P A S T A P A P A S T A P A S S T A P A S T A
Continue to fry side to ensure the steak is cooked beautifully.
S T A P A S T
Athe pan and sear both sides on high heat A T A P A S T A A P A S T A P A
P A S to form a golden crust. T A P A S T A P
Steak: P
S T
P Athe
Slap A onto
S T A P A S T A Continue to fry both A S Pfor S T A1:00-1:30min A S T A P A S T
S T Afor P A S T A A P A S T A P P A S T A P A S
Steak about
T A P A S T A P A S Tbeautifully. A P A S T A
P T A S T A
sides on medium heat 2-3min on each side to ensure the steak is cooked
P A S T A P A S T A P A A P A S

S T A P A S T ASteak is cooked to medium-well all A
A S T A P A S T T A P A S T A P
Steak is cooked to medium-rare when the insides are slightly red.
P A S T A
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P Aare browned.
S T A P T A P A S
T A P A A S
P A S
S Tthe Adrained
P Atake S T Aor Pa A S T A P A S T A T A P A S T A P
A S T A P A P A S T A
S T A P A S T AEither T A P Anoodles, P A S A S T A P A S T
CRAFTING THE PASTA
The optional Garlic A A P A S

pot you used to cook your
S T T A P A S
fresh pan on medium-high heat and add in this
T A order:
A P A S T A P
AThe P A orPoptional
A S TPasta P A Sthe T A P A S S T A P A S T A S T A P A S T
A
A S T A P A S TThe carbonara sauce A S T Aremoving
P Abefore P A S T Athe P A A A S T A P
cooked
A 30 T A
Box of "Nu Pasta"
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A P
pasta to eliminate the chance
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A P A S T
A Pthe A S T A P A
P A Son Ttop. P A A P A S T A S A
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A S T A P A S TOnce
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A SGreen
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A Sinto beautiful bite-sized strips to lay around P A S T A for aesthetics. A P
T A P A S T A P A S T A P A S T
recipe is mixed remove and sprinkle the
T Agolden
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P A S T A P Afor MAXIMUM AESTHETIC PGAINS. A P A S T A
P A S T A P A S Plate, Garnish, Take aPSexy A P A S T A P A S T A P A S T
Optional: Cut up the steak carbonara
S T A P S T
ATag A@DamianTheFatass T A A S T P A S T A P
A S S T A
T A P A S T A A P A S T A P A P A S T A P A S T A P A S T
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P A S T A P A S P A S T A P A S T A P A S T A S T A P A S T A P A S T A S T A P A S T A P A S T A P A158 58 A S T

S T A P A S T A T A P A S T A P P A S T A P A A S T A P
P A S T A P A T A P A S P A S T A A S T A P
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A S T A P A S T A S T A P A S T A T A P A S T A P
A P A S T A P A S
A P A S T A P P A S T AB PU A S A S T A P A S T T A P A S T A
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P A S T| Cook Time 20min A P A
T A P A S T A P A P A S T A5min A S T A P A S T S T A P A S T
P A S T A P A S A S T A P A S T T A P A S T A P P A S T A P A
Prep Time
P A S T A P A S T A P A S T A P A S T A
T A P A S T A S T A P A S T A
P P A S T A M P A S A S T A P A S T
P A S T A P A SNGREDIENTS P A S T A P A S T A P A A S T A P A S T A P A S T A ROS
T A P A S T A P A S T A P
T A P A S T A A S T A P A
P 1800
T ACal: S P A S
A P A S T A P P A S T A P A S S T A P A S T A
REQUIRED:
P A S T A P A S S T A P A S T T A P A S T A P A S T A P A
A P A
- 200g
A P A S T A P A
S P A S T A 175g
A S T A P A S T T A P A S
Dry Pasta
A S T AProtein:
A P A S T A P Rib Eye Steak P A - S12oz
T A P A S T A P A S T A S T A P A S T A P A S T A P Carbs: T A
150gP A S T A P A S T A P A S
P A S T A S
S T AYolks - 3 whole A S T A P A S T A P A S T A P A P A S T AFat: P A
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A P A
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P A S T A P A A S T A P A S T
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A S T A P A
T A P A S T A PPepper - 1 Ttbsp A P A S T A P A S T A P A
A P A S T A P A S T A P A S T A S T A P A S T
T A P A S T A P
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P A S T A P
S T A P A S T A P A S T A P T A P A S T A P A S T A P A S P A S T A P A
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OPTIONAL:
A P A S T A P A
S
A S T A P A S T
A
S T A P A S T A
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S T A P A S T AGarlic - 4 cloves S T A P A S T A P A S T T A P A S T A P A S T A P P A S T A P A S T A P A
P A S T A P A A P A S P A S T A A S T A
S T A P A S T AGreen Onion - 2 P A
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T A A
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A P A S T A P A P A S
INSTRU
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A S T A P A S TSeparate P A S T A P A S
T A P A S T A P A S S T A P A S T A
PREP
A S T A P S T A
Awhites S T A P A S T A P A S T A A P A S T A P A S T A P A
P A S T A P T A P A P A S T A S T A
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away
3 Egg Yolks from the and toss those damn egg whites away.
A S T A P A S TSalt T A P A S T A P A S T A P A A S T A P A S
S T A P A S A P A S T A S T A P A S T A
P
Pepper to marinate
A P A S T A
12oz of Rib Eye Steak
A upP A
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P A S T A P A SChop up
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A S T Abits P T A P
an optional
P S T A
2 whole Green Onion
A S T A S T A P A A P A S
T A P A S T A P A S T A P A P A S T A P A S
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A S T A P A S T
2 strips of your favorite Bacon into
P A S T A P A SAdd into a bowl and mix P A

SAUCE
S T A P Athe S T A P A S T A P T A P A S T A P A S T A P A S T A P A S T A P
P A S T A thoroughly until texture is consistent:
A S T A P A S A P A S T A P A S T
A S T A P A S T S T A P A S T A
The A
P A S T A P A S
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100g of Low-Fat Cheese 1 tbsp of Pepper
S T A P A S T A P A S T A P A S T A P A
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T Aup one P A A P A S T A P
NOODLES
P A S T A P A S S T Ahand A

P Ain Sthe Tbefore A S
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Heat to high heat and pour water to about halfway covering a lid until boiling.
(You know the water is boiling when youP
P A S T A A S T A P A S T A T A P A S T A
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stick your pot and you end up in the emergency room. Now boiling.)
S Tthein P
A A S T A A P Aor SSpaghetti
S TLinguine P A S T A P A S A S T A P A S
A P A S T A P ASalt P A S T A P A S T A P A S T A T A P A S T A P
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A
200g of uncooked Pasta
water to the taste of the T
T A P A S A
sea.
P A S T A P A S T A P A S
A S T Abelieve Athat
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A P A S T A P People
any oil to the pot.
T A P A S T A P P A S T A P A A S T A P A S T

is a myth. Instead, the noodles will be too slippery to capture of your delicious sauce.
S T A P A S A P A S T A P A S T A P
A S T A T A P A
For Al Dante:
A S T11-13 P for a thicker Pasta
A minutes A P A A S T
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About 3-4 minutes for A P A S T A P A S T A P A S S T A P A S T A

A S T A P A S T P A
S T A P A S T A A P A S T A P P A S T A P A
a Ramen Noodle
T A P A S T A PThicker Steak: S T A P A S T A P A S T A P A

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A P A S T A
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Thinner
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A P S T A P T Aheat P A
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are slightly
S T A T A P A
S T A T A P A P A S
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S T A P A S T AEither take the drained S P T Ayour

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A P A S T A P A S T A P A S T A P A S
A S T P A S T A T A P
optional Garlic
A P A S T A
The cooked Pasta P
P A S T A
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A A Sthe T A S T P A S
Aa nasty
A S T A P A S T T A P A S T A P P A S T A P A A S T A P A S T
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A S T A P A S T A P A S T A A P A S T A P
A the
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P A S T A P A S Optional: Cut up the steak T
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PLATING
A S T A P A S
is mixed remove and sprinkle the fresh
T A Pstrips on top.
to lay around your golden carbonara for
S T A P A S A P A S T A
P
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into beautiful bite-sized
S T A P A aesthetics.
A S T T A P A S T
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A P A S T A P A T A P
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P A S T A P A S T A P A S T S T A P A S T A P A S T A 159
T A P A S T A S T A
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T A P A S T A P A S T A P P A
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A P A S T- A1 box P A S T A P A S A S T A P A S T
REQUIRED:
P A S T A P A S A S T A P A S TPasta" T A P A S T A P A S T A P
A S T A P A S T
Dry Pasta A P
- 75g or "Nu
A P A S T A P
A S P A S T A 50g
A S T AProtein: S T A P A S
A P A S T A P Chicken Breast P A S - T A 6oz P A S T A P A S T A S T A P A S T A P A S T A P Carbs: S T A
67gP A S T A P A S T A P A
S T A P A S T A
Sauce - ¾ cup T A P A S T A P A S T A
P
A P A S T AFat: P A A P A
A P A S T A P A
Alfredo
A P A S P A S T A P A S T 13g A S T A P A S T A P A S T
S T A P A S T A P A S T A P A S T A P
A S T A P A A S T S T A A P A
- 100g
P A S T A P A
Broccoli
T A P A S T A P A P A S T A P A S
P A S T A P A S T A A
A S TPasta P A S T A P
A S T A P A S T S T A P A S T A A P A S Tw/ A PNu
A P A S T A P A
S T A P A
T A P A S T A POPTIONAL: T A P A S T A P A S T A P A P A S T A P A S T A P A S T S T A P A S T
A S T A -P A ¼ Swhole S T A P A S T A T A P A S T A P A
Cal: 360
P A S T A P
T A P A S T A P A P A S T A P A P A S T A P A S S T A P A S T A
Onion
S T A P A S T T A P A S T A Protein:
P A S T A42g P A
P A S T A P A
Mushroom
A P A S T A P
A S A S T A P A SCarbs: T A 19g T A P A S T A P A S T A
P
S T A P A S T AGarlic - 2 cloves S T A P A S T A P A S T T A P A S T A P A S T A P P A S T A P A S
P A S T A P A S T A P A S S T
A P AFat: 13g A A S T
A
P A S T A P A S A S T A P A S T
A T A P A S T A P A P A S T A
A P A S T A P A S A
A S T A P A S TPREP A P A S T A P A
S T A INSTRU
NSTRU
P A TIONS A S T A P A S T S T A P A S T A
A S T A P A S T and S T A P A S T A P A S T A P A P A S T A P A S T A P A
A P A S T A P T A P A A P A S T A S
T A
A S T A P A S TChop up 100g of Broccoli P A S T A P A S A S T A P A S T T A P A S T A P
Slice/Dice/Chop 6oz of Chicken Breast season with Garlic Powder, Salt, and Pepper. (or your favorite seasoning.)
T A P A S T A A P A S T A P P A S T A P A S
A P AChop
TOptional: S T A P A S
up your desired amount of Mushrooms A P A S T A P
into bite-sized pieces.
A S T A S T A P A S T
A T A P A S T A
P A S T A P A SOptional: A S T A
Chop up your desired amount
P P A S Tof A P A S T
S T A P A S T A P A S T A P T A P A S T A P A S T A P A S
P A
2 cloves of Garlic
T A P A S T A S
S T A P A S T A A P A S T A P A A S T A P A S T
Optional: Chop up your desired amount of
P A S T A P A SNOODLES
¼ whole Onion
A P A S T A P A S T A P A P A S T A P A S T A P A S T S T A P A S T A P A S T A P

T Aup Pone A S T
P A S T A P A S
before T
A with a lid unt il boiling. (You know the water is A
A S T A P A S T
A
P when you stick your hand in the pot and P A S T
P A S T A P A Syou end up in the emergency S T A P A S T A
Heat pot to high heat and pour water to about halfway covering boiling
S T A P
room. Now
A S T Ais boiling.)
that
T A P APasta of your choice (I recommend
P Aof Suncooked
T Ain 75g A P A S
P A Sor TLinguine A S T A P A S T
A T A P A S
APenne T A P A S T A P P A S T A P A S
Toss for this recipe.)
Salt the water to the taste of T
T A oil in the pot. Only f*cking idiots Sdo T A T A P P A S
the sea.
P A
S T Abelieve Sthat
P A This Pis Aa S P A S T A
S T Ato capture A S T A P A S
A P A S T A P APeople T A P A S T A P
Do not add any f*cking this.
will separate.
by adding oil, the noodles
A P A S T P A S T A P A
myth. Instead, the noodles will be too
A
slippery any of your delicious sauce.
P A S T A P A S
S T A
AAbout 7-9 P
For Al Dante:
A S for a thinner Pasta A S T A P A S T S T A P A S T A A P A S T A P A
A P A S T A P About A P A S T A P P A S T A P A A S T A P A S T
minutes
S T A P A
a Ramen S
11-13 minutes for a thicker Pasta
TNoodle A P A S T A P A S T A P
A S T A P A S T A P A S T A S T A S T A P A
About 3-4 minutes for
T A P A S T A PCHICKEN S T A P A S T A P A S T A P A A S T A P A S
Psear marks appear, then flip to the other P A S T A P A S T A
A S T A P ABreast onto a high-heat pan an d cook A S T A P Asear, then keep flipping to get a P A S T A P A
T Aslightly
Sand
T A P A S T A Pbeautiful A P A S T A P S T A P A S T A T A P A S T A
Slap the Chicken by searing one side until side
Check if the Chicken T A P A S

even cook throughout the chicken.
T A P Aby S T P A S T A P Amaking sure the insides are fully white.P A S T A P A S
P A S A S T A T A P
T A P A S S T A P A S T A
Breast is fully cooked cutting through a few pieces with the spatula and
P A S P A S T A A S T A P
T A P A S T A BROCCOLI S T A P S T A P A S T A
Aheat. A P A S T A P A S T A P P A S T A P A S T A P A
Heat one A pan toP A A S T P A S T A S T A P
S Tenough water to thinly coat the bottom
P Ajust P A S T A P P A S Tin Acolor. A P A S T A P A
medium-high
S T A P A S T A Add
Add in the Broccoli and A sear P A S T A P S Tof A
Aflipping the pan.
P A S T A P A S T Abrightens S T A P A S T
P A S T P A S T A A P A A P A S T A
A S T A P A S T
one side before to cook the other side until each piece of the Broccoli
P A S T A S T A P A S T A
S T A P A S T ACRAFTING THE PASTA
S T A P A S T A P A
T A P A S T A P Aadd
and S Tin Athis Porder:
P A S T A P A S T A P A S T
¾ cup of T
P A S P A Alfredo S auce
Afavorite
Either take the drained pot you used t o cook your noodles,
A S T A P A S
or a fresh pan on medium-high heat
A S T A P A S T
A
S T A P A S T A

S T A P A S T AThe optional Onions S T A P A S T A P A S T A P T A P A S T A P P A S T A P A
your
A S T A P A S A P A S T A
A S T A P S T A P A P A S T A S T
A
A Poptional
A S T A P A S TThe P A S T A P A S T A P A S T A T A P A S T A P
The optional Mushrooms
Garlic
T A P A S T A A P A S T A P A A S T A P A S
S Box of "Nu Pasta"
A Por AOptional: A S T A P A S T P
P A S TPasta S T A P A S T A A P A S T A
The cooked Chicken Breast
The cooked
A
A S T A P A S TPLATING A S T A P A S T A P A S T A P T A P A S T A P A S T A P A
A S T A
A PGarnish,
TPlate, P A P A S Tfor P A S AESTHETIC GAINS. A P A S T A P A S T
AMAXIMUM S T A P A S T A
P A S T A P A S A S T A P A S T S T A P A S T A P A S T A P A
Take a Sexy Photo, and Tag Me @DamianTheFatass
A P A S T A P P A S T A P A S T A P A S T
T A P A S T P A S T A P A
S T A
A S T A P A S T
A P A S T A P A S T
P A S T A P A S A S T A P A S T A
A S T A P A S T A P
T A P A S T A P A S T A P A164 64
T A P A S T A P A P A S T A P P A S T A P A S S T A P A S T
P A S T A P A S A S T A P A S T A P A S T
A S T A P A S T A P A S T A
A P A S T A P A S T A P A
T A P A S T A P A P A S T A P A S T A P A S T A S T A P A S

P A A S T
T A P
S T A P A S T A

A S A S T A P A S T P
A P A S T A P S T A P A S T A A P A S T A

A S T A P A S T A S T A P A S T A P A S T A P S T A P A S T A P A S T A P A A P A S T A P A S T A P A S T

A P A S T A P A T A
A P A S T AB PU L K I N G T P A S T A P A S A S T A P A S T
S A P A S T A A P A S T A P
V E R.
A S T A P S T A P A A P A S T
A P A S T A P T A P A A P A S T A S A
T
A S T A P A S T
P A S T A P A S
T A P A S T A P
A S T A
A
P

A
P
S T A
CHICKEN ALFREDO
A S T A P A S T
A P A S T A P A
S T A P A
P A
S
S
T
T
A P A S T A P A S T
A P A S T A P A
S T A P A S T A
P A S
S
T
T
A
A

P A S
P A S T A P A S
T A P A S T
P A S T S T A
P A | Cook Time 15min S T A P A
T A P A S T A T A P A S T A 3min P A S T A P A A S T A P A S T
P A S T A P A S P A S T A P A S S T A P A S T A T A P A S T A P
Prep Time
T A P A S T A S T A
A S T A P A S T M ROS
A P A P A S T
P A S T A P A SNGREDIENTS S T A P A S T A P A S T A P A P A S T A P P A S T A P A S T A P A S T A
A S T A
T A P A S T A P A P A S T A P A A S T ACal: P A S T1500 T A P A S
P A S T A P A S
REQUIRED:
P A S T A P A S - P A
200g S T A P A S T A P A S T A S T A P A S T A P A S T A P T A P A S T A
A S T A P A S T
Dry Pasta A T A P A S T A P A P A S T ACarbs: P A S
Protein: 95g
A S T A P A S
A P A S T A P Chicken Breast T A P A S - T A P A S T A P A S
10oz
P A S T A P A S T A P A S T A S T A P
183g A S T A P A S T A P
S T A P A S Sauce - 2 cups T A P A S T A P A S T A P
S T A P A S T AFat: 39g S T A P A S T A P A S T A P
A
A P A S T A P A P A S T A P A
Alfredo
S T A P A S T A P A S A P A S T A P A S T A P A
A S T A P A - 100g P A S T A S T A T A A
P
S T A P A S T A T A P A S T A P P A S T A P A S
Broccoli
T A P A S T A P A P A S T A P A
P A S T A P A S S T A P A S T A
A S T A P A S T S T A P A S T A A P A S T A P A P A S T A P A
T A P A S T A POPTIONAL: T A P A S T A P A S T A P A A P A S T A P A S T A P A S T
A S T A -P A S S T A
T A P A S T A P A P A S T A P A A S T A P A S T T A P A S T A P
P A S T A P A S
½ whole
Onion
A S T A P T A P A S A P A S T A
P A S T A P
A S T A P A S T
A P A S P A S T A S T A P
S T A P A S T A A P A S T A P
Mushroom
S T A P A S T AGarlic - 4 cloves S T A P A S T A P
P A S T A P A A S T A P A S T T A P A S T A P S T A P A S T A
P A S T A
S T A P A S T A S T A P A S T A P A S T A P T A P A S T A P A S T A P A S P A S T A P A
S A S T A P A S T
A T A P A S T A
S T A P A S T A S T A P A S T A P A S T T A P A S T A P A S T A P P A S T A P A S T A P A S
A P A S T A P A T AINSTRU
NSTRU
P A S TIONS A P A S T A A S T A
A S T A P A S TPREP T A P A S T A P A S T A P A S P A S T A P A S T A P A S T A S T A P A S T A P A S T A P
P A S T A10oz P A S T APepper. (or your favorite seasoning.)
A Sand
T A PSalt, S T A P A S T A
P
A P A S T A
A
A S T A P A S TChop up 100g of Broccoli P A S T A P A S P A S T A P A A S T A P A S T
Slice/Dice/Chop of Chicken Breast and season with Garlic Powder,
A S T A P A S T A T A P A S T A A P A S T A P
P A S T A
A P AChop S T A up your desired amount of Mushrooms A P A S T A P
into bite-sized pieces.
TOptional:
P A S T A P A SOptional: A S T
Chop up your desired amount
P A P A S T of A P A Sof TGarlic
4 cloves
A S T A P A S T A P A S T A T A P A S T A P A S T A P
T A P A S T A T A P A S T A P A S T A P A S
Optional: Chop up your desired amount of
P A S T A P A SNOODLES
½ whole Onion
A P A S T A pourP A S T A P A S P A S T A Punt Ail Sboiling. S T A P A T A P A S T A P

Syour
T A P A S T
P A S T A P A S
T A T A P A A P A S T
P A S T A P A Syou end up in the emergency P A S T A P A S A S T A P A S T
Heat up one pot to high heat and water to about halfway before covering with a lid (You know the water is boiling when you stick hand in the pot and
A S T A P
room. Now
A S T Ais boiling.)
that
T Ain 200g A P Pasta of your choice (I recommend
P A Sof Tuncooked A S T
A PPenne or A
P A P A S T A P A
S T
A S T A P A S
P A S T A P A S A S T A P A S T S T A P A S T A A P A S T A P
Toss Linguine for this recipe.)
Salt the water to the taste of T
T A P A S the A
sea.P P A S T A P A A S T A P A S T
P A Sthat T A P A S T A P A S
S T Abelieve
A P A S T A P APeople A S T A Pis Aa S S T Ato capture A P A S T A P
Do not add any f*cking oil in the pot. Only f*cking idiots do this.

by adding oil, the noodles will separate. This myth. Instead, the noodles will be too slippery any of your delicious sauce.
7-9 P A A P A S T A S T A T A A
P
For Al Dante:
S T A T A P A S T A P P A S T A P A S
AAbout
A P A S T A P About A S T A P A S T
minutes for a thinner Pasta
P A S
11-13 minutes for a thicker Pasta
T A P A S T A P A S T A P A S T A
A S T A P A S T
A P A S
S T A P A S T A A P A S T A P A S T A P A
About 3-4 minutes for a Ramen Noodle
T A P A S T A PCHICKEN S T A P A S T A P A S T A P A P A S T A P A S T A P A S T A S T A P A S T A P A S T A P

A S T A P ABreast onto a high-heat pan an d cook A S T A P sear, then keep flipping to get a P A S T A P A
T Aslightly
Pside Sand
A P A S T A P
until sear marks appear, then flip to the other A
T A P A S T A Pbeautiful S T A P A S T A T A P A S T A
Slap the Chicken by searing one side
A S
even cook throughout the chicken.
Check if the Chicken T A P T A P Aby S T P A S T A P A making sure the insides are fully white.P A S T A P A S
S T A P A S Breast is fully cooked
P A S
cutting through a few pieces with
A T A the spatula and
P A S T A S T A P
P A
T A P A S T A BROCCOLI P A S T A P A S T A P A S T
P A S T A heat. T A P P A S T A P A S
Heat one A pan to
S Tenough
P Ajust P A S T A P A S P A S Tin Acolor. P A S T A P
S T A P A S T A
medium-high
S T A P A S T A Add
Add in the Broccoli and A
S T sear P A T
water to thinly coat the bottom
S A S Tof A
P Aflipping the pan.
A P A S T A P A S T Abrightens
P A S T A P A
P A T A P A S T A S T A P A S T
A T A P A S T A
one side before to cook the other side until each piece of the Broccoli
S T A P A S T ACRAFTING THE PASTA
S T A P A S Tt A T A P A S T A and P Aadd S Tin Athis Porder:
P A Sof T
A
Either take the drained
P
A favorite Alfredo Sauce A S T A P A S P A S T A A S T A
pot you used o cook your noodles, or a fresh pan on medium-high heat
2 cups
S T A P A S T AThe optional Onions S T A P A S T A P A S T A P P A A S T
your
A P A S T A A S T A P
A S T A
Poptional P A A S T A P A S T T A P A S T A P S T A P A S T A
P A S T A
A
A S T A P A S TThe A P A S T A P P A S T A P A S
The optional Mushrooms
Garlic
S T A P A S T T A P A S T A P A S T A P A
A Por AOptional: Box of "Nu Pasta" T A P A S T A P A S
P A S TPasta
The cooked Chicken Breast
The cooked
A A S T A P A S T
A T A P A S T A
A S T A P A S TPLATING P A S T A P A S T A P A S S T A P A S T A P A S T A P T A P A S T A P A S T A P A S
A S T A A P A P A S A S T A
P A S T A P A S
A PGarnish,
TPlate,
P A S T A
Take a Sexy Photo, and Tag Me @DamianTheFatass
P A S T A P A S Tfor MAXIMUM AESTHETIC A S T A
GAINS.
P A S T A P A S T A S T A P A S T A P A S T A P
A S T A A P P A
T A P A S T A P A S T A P A S T S T A P A S T A S T A P A S T
P A S T A P A S A S T A P A S T A P A S T A P T A P A S T A P A S T A P A A P A S T A P A S T A P A165 65 T
T A P A S T A P P A S A S T
P A S T A P A S P A S T A P A S T A P A S T A S T A P A S T A P A S T A P T A P A S T A P A S T A P A S
A S T A S T A P A A P A S
T A P A S T A P A P A S T A P A A S T A P A S T A S T A P A S
CLICK H
ERE TO WATCH

P A A S T
T A P
S T A P A S T A

A S A S T A P A S T P
A P A S T A P S T A P A S T A A P A S T A

A S T A P A S T A S T A P A S T A P A S T A P S T A P A S T A P A S T A P A A P A S T A P A S T A P A S T

A P A S T A P A T A
A P A S T AC PU T T I N G T P A S T A P A S A S T A P A S T
V E R.
T
A S T A P A S T
P A S T A P A S
T A P A S T A P
A S T A
A
P

A
P
S T A
A S T A P A S T
CHICKEN PESTO
A P A S T A P A
S T A P A
P A
S
S
T A
T
P A S T A P A S T
A P A S T A P A
S T A P A S T A
P A S
S
T A
T A

P A S
P A S T A P A S
T A P A S T
P A S T S T A
P A | Cook Time 15min S T A P A
T A P A S T A T A P A S T A 3min P A S T A P A A S T A P A S T
P A S T A P A S P A S T A P A S S T A P A S T A T A P A S T A P
Prep Time
T A P A S T A S T A A P
A P A S T
A T A
T A P A S T A P A P A S T- A1 box P A S T A P A S A S T ACal: P A S T670 T A P A S
P A S T A P A S
REQUIRED:
P A S T A P A S - P
75g A S T A P A S TPasta" A S T A P A S T A P A S T A P T A P A S T A
A S T A P A S T
Dry Pasta A or "Nu
T A P A S T A P A P A S T ACarbs: P A S
Protein: 58g
A S T A P A S
A P A S T A P Chicken Breast T A P A S - T A 6oz P A S T A P A S P A S T A P A S T A P A S T A S T A
64gP A S T A P A S T A P
S T A P- A S A P A
A P A S T A P A A S T A P A S T S T A P A S T AFat: 20g S T A P A S T A P A S T A P
T A P A S T A P
2 tbsp
P A S T A P A
Pesto
S T A P A S A P A S T A P A S T A P A
A S T A P A - 4 cups P A S T A S T A T A A
P
Spinach
T A P A S T A POnion - ¼ Twhole A P A S T A P A
P A S T A P A S S T
A Pasta A P A S T A
A S T A P A S S T A P A S T A A P A S Tw/ A PNu P A S T A P A
T A P A S T A PChicken Stock T A P - S
A ¼ T A cup P A S T A P A
A S T A P A S S T Cal:
A 445
T A P A S T A P A P A S T A P A A S T A P A S T T A P A S T A P
P A S T A P A S T A P A S T A S T A P A S T A P A S T A P Protein:
T A P A S T A 50g P A S T A P A S P
A P P A S
S T A P A S T A Carbs: S T 16g T A P A S T A P A S T A
S T A P A S T A S T A P A S T A P
A P A S T A P A A A P A S
P A S T A P A A S T A P A S T T A P A S T A P20g P A S T A
P A S T A P A S S T A P A S T A
Fat:
S T A P A S T A S T A P A S T A P A S T A P T A P A S T A P A S T A P A
S A S T A P A S T
A T A P A S T A
A P A S T A P A INSTRU
T A NSTRU
P A S TIONS A P A S T A A S T A
A S T A P A S TPREP T A P A S T A P A S T A P A S P A S T A P A S T A P A S T A S T A P A S T A P A S T A P
A P A S T A P A
S S T A
Awith S T A Salt, and Pepper. (or your S
P APowder, A S T A P
T A Pseasoning.) A P A S T A
A S T A P A S T T A P A S T A P P A S T A P A A S T A P A S T
Slice/Dice/Chop 6oz of Chicken Breast and season Garlic favorite
A S T A P A S S T A P A S T A A P A S T A P
A Pup
TChop A S ¼ T Aan POnion P A S T A P A P A S T A P A S
T
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ABOUT: Page 3 POKE BOWL Page 130

EGGS: Page 4 OATS: Page 140

WRAPS: Page 23 PIZZA: Page 179

SHAKES: Page 54 SANDWICHES: Page 189

RICE BURGER Page 97 CASSEROLE: Page 199

RICE BOWL: Page 105 DESSERT: Page 206

Let's cut the BULLSH!T

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E R I C E R I C R I C E R I C E R I C E R I C E E R I C E R I C E R I C E R I C E R I C E R I C E R I C E R I C

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PRICE DROP PRICE DROP

E P O K E P O KGreen Onion, ½ tbsp of Zero O

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A T S O A T S O O A T S O A T S O A T S O A O A T S O A T S O A T S O A A T S O A T S O A T S O A T S

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A T S O A T S T S O A T S O S O A T S A

A S T A P A S TSalt P A S T A P A S T A P A S S T A P A S T A

P A S T A P A SHeat up one pot to high Pheat S T A A S T

P Athe S T A to about halfway before covering with A

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P A S T A P A S T A P A A P A S

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