MOVIESTARCHEF

THE ULTIMATE INTERMITTENT FASTING

COOK BOOK FOR A RIPPED PHYSIQUE

GREG O'GALLAGHER &

RICKY AGNESSI
 1

LIGHT MEALS
(breaking the fast)
Kino Krispies (Kino Chef's Choice)

MACROS 44C/6F/3P
Calories: 230 (without toppings)

INGREDIENTS:
- 6 cups rice Krispy cereal
- 5 cups mini marshmallows
- ⁄ cup butter
- 3 tsp Vanilla extract

DIRECTIONS:
1- In a microwave safe bowl, add 4 cups of mini marshmallows.
2- In another bowl add 6 cups of rice Krispy cereal and the remaining 1 cup
of marshmallows.
3- Melt the ⁄ cup of butter 35 seconds in the microwave or until completely
melted.
4- Poor the melted butter into the marshmallows and stir.
5- Put the marshmallow butter mix in the microwave for about
40 seconds or until completely melted, Stir well.
6- add the cocoa powder and 2 tsp of vanilla extract to the mix and stir once
more.
7- Poor the mixture into the 6 cups of rice Krispies and mix well.
8- Prepare a 9 x 13’’ pan with aluminum foil and spray with a nonstick oil.
9- Pour the mixture into the pan and spread evenly.
10- Place batch in the fridge for about 30-40 minutes.
11- Remove from fridge and cut into 8 pieces.

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 2

THE BIG FEAST

Flank steak with sweet potato fries and brocolli

Macros: 87C/35F/85P
Calories: 1011

INGREDIENTS:
- 400g sweet potato
- 4 tsp coconut oil
- Garlic powder
- Salt
- 350g flank steak
- 170g broccoli

DIRECTIONS for sweet potato:

1 - Wash the potato, cut into French fry shape
2 - Toss in a bowl with 2 tsp of oil, salt and garlic powder
3 - Place in oven at 450 degrees
4 - Rotate each one after 25 min
5 - Cook until desired crisp

DIRECTIONS for flank steak:

1 - Remove steak from fridge and pat down with pepper towel.
2 - Season with salt and pepper both sides and massage in with your hands.
3 - Heat pan on high temp
4 - Add 2 tsp oil to pan
5 - Place steak on pan gently switching sides every minute or so until desired cook
temperature
6 - Add chopped garlic and rosemary to the pan
7 - Tilt pan your way and use oil too baste the steak as its cooking.
8 - Let the steak rest off the pan for about 10 minutes.

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 3

CHEF'S SIDES/
AVENGER'S CHOICES
Chef Ricky’s special

Macros 141C/10F/48P
Calories 847

INGREDIENTS:
- 4 low calorie waffles (340 calories)
- 2 skinny cow ice cream
sandwiches (254 calories)
- 300g 0% plain greek yogurt
- 50g blueberries - 50g blackberries
- 10g sugar/fat free jello pudding mix
- Chocolate sprinkles
- Sugar free maple syrup and chocolate syrup
- Stevia

DIRECTIONS:
1 - Mix the yogurt with the jello and 2 stevia packs
2 - Build this awesome creation as you wish!!

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