COPYRIGHT NOTICE

None of the content, text, pictures and information may be reproduced, forwarded or sold in any form through print,
photocopy, electronically, through recording or email without documented and written, signed permission from the

Table of
author, Aseel Soueid. All copyrights are reserved.

Contents
LEGAL DISCLAIMER

All text, information, advice, tips and programs provided in this book is for educational purposes only. I am not a doctor
and nothing provided in this book is medical advice. Everything in this book is based off my personal experiences and
everything you follow from this book is at your own risk. If you have any diseases or illnesses that affect your health,
please see a physician as this book is for healthy adults looking for advice based on the experience of Aseel Soueid.
I the author, Aseel Soueid, do not accept any responsibility for the liabilities, physical or mental injuries or damages
coming from the use of the information in this book.
3 THE BRO COOKBOOK

CHAPTER 01
1. NOT YOUR AVERAGE BRO (INTRODUCTION).......................................................... 7
CHAPTER 02
2. GETTING STARTED.................................................................................................. 9
CHAPTER 03
3. FOR THE BRO’S RECIPES........................................................................................ 11
RECIPE 01 - Chipotle Chicken Bowl.........................................................................................................................................12
RECIPE 02 - Ground Beef Burger Bowl...................................................................................................................................13
RECIPE 03 - Ground Turkey Thanksgiving Bowl....................................................................................................................14
RECIPE 04 - Salisbury Steak Bowl...........................................................................................................................................15
RECIPE 05 - Saucy Salmon Bowl.............................................................................................................................................16
RECIPE 06 - Tilapia Bowl Slaw................................................................................................................................................. 17
RECIPE 07 - Power Hour Bowl..................................................................................................................................................18
RECIPE 08 - Chicken With Potatoes & Broccoli (Air Fried or Oven Baked)........................................................................ 19
RECIPE 09 - Beef or Turkey Patties With Potatoes & Broccoli (Air Fried or Oven Baked)............................................... 20

CHAPTER 04
1. BOOTY CALL BREAKFAST RECIPES.......................................................................21
RECIPE 01 - Brotein Pancakes.................................................................................................................................................22
RECIPE 02 - Brotein Waffles....................................................................................................................................................23
RECIPE 03 - Broatmeal.............................................................................................................................................................24
RECIPE 04 - Avocado Breakfast Burger................................................................................................................................. 25
RECIPE 05 - Avocado Egg Bowl..............................................................................................................................................26
RECIPE 06 - BROmelet............................................................................................................................................................. 27
RECIPE 07 - Bro Scramble (because omelets take skill to flip)........................................................................................... 28
RECIPE 08 - Breakfast Brorrito................................................................................................................................................29
RECIPE 09 - Bro Breakfast Tacos............................................................................................................................................30
RECIPE 10 - Pepper Eggs In A Hole.........................................................................................................................................31
RECIPE 11 - Brovocado Toast...................................................................................................................................................32
RECIPE 12 - Bro Breakfast Bowl..............................................................................................................................................33
RECIPE 13 - Yogurt Bro Bowl...................................................................................................................................................34

CHAPTER 05
2. KAREN COOKED THIS RECIPES............................................................................. 35
RECIPE 01 - Ground Beef or Ground Turkey Bro Burger......................................................................................................36
RECIPE 02 - Kickin’ Bro Bourbon Patties With Mashed Sweet Brotatoes......................................................................... 37
RECIPE 03 - Loaded Brotato...................................................................................................................................................38
RECIPE 04 - Chicken Stir-Fry..................................................................................................................................................39
RECIPE 05 - Spaghetti And Meatballs....................................................................................................................................40
 THE BRO COOKBOOK 4

RECIPE 06 - Chicken Fettucine Alfredo..................................................................................................................................41

RECIPE 07 - Chicken Tenders.................................................................................................................................................42
RECIPE 08 - Pesto Pasta..........................................................................................................................................................43
RECIPE 09 - Papa B’s Brotein Chili (Cooked In Bulk)............................................................................................................44

CHAPTER 06
3. ONE NIGHT STAND RECIPES.................................................................................. 45
RECIPE 01 - Rice Cakes With Avocado & Sliced Tomato..................................................................................................... 46
RECIPE 02 - Rice Cakes With Sliced Mozzarella & Tomato................................................................................................. 47
RECIPE 03 - Peanut Butter Banana Rice Cakes....................................................................................................................48
RECIPE 04 - Green Apple Cinnamon Almond Butter Rice Cakes....................................................................................... 49
RECIPE 05 - Chocolate Peanut Butter Sludge Rice Cakes.................................................................................................. 50
RECIPE 06 - Sliced Apples With Peanut Butter Or Almond Butter...................................................................................... 51
RECIPE 07 - Celery Sticks And Carrots With Peanut Butter Or Almond Butter................................................................ 52
RECIPE 08 - Rice Cakes With Tuna........................................................................................................................................53

CHAPTER 07
4. THIRSTY THURSDAY’S RECIPES........................................................................... 54
RECIPE 01 - Banana Blueberry Protein Smoothie................................................................................................................. 55
RECIPE 02 - Strawberry Banana Protein Smoothie.............................................................................................................. 56
RECIPE 03 - Strawberry Blueberry Protein Smoothie.......................................................................................................... 57
RECIPE 04 - Mixed Berry Almond Butter Protein Smoothie................................................................................................ 58
RECIPE 05 - Strawberry Peanut Butter Protein Smoothie................................................................................................... 59
RECIPE 06 - Blueberry Almond Butter Protein Smoothie.................................................................................................... 60
RECIPE 07 - Banana Protein Smoothie...................................................................................................................................61

CHAPTER 08
5. ONE PUMP CHUMPS RECIPES............................................................................... 62
RECIPE 01 - Egg Bro-rrito.........................................................................................................................................................63
RECIPE 02 - Bro Breakfast Tacos...........................................................................................................................................64
RECIPE 03 - Grilled Cheese..................................................................................................................................................... 65
RECIPE 04 - Bro Breakfast Pitas............................................................................................................................................. 66
RECIPE 05 - Overnight Broatmeal Parfait.............................................................................................................................. 67
RECIPE 06 - Turkey Bronini......................................................................................................................................................68
RECIPE 07 - Turkey Or Roast Beef Sandwich....................................................................................................................... 69
RECIPE 08 - Chicken Sandwich.............................................................................................................................................. 70
RECIPE 09 - Chicken Salad....................................................................................................................................................... 71
RECIPE 10 - Steak Salad........................................................................................................................................................... 72
RECIPE 11 - Cobb Salad............................................................................................................................................................ 73
RECIPE 12- Chicken Wrap.........................................................................................................................................................74
RECIPE 13 - Southwestern Steak Wrap.................................................................................................................................. 75
5 THE BRO COOKBOOK

CHAPTER 09
6. DINE AND DASH RECIPES (CHEAP/ON A BUDGET MEALS).................................. 76
RECIPE 01 - Chipotle Bowl........................................................................................................................................................77
RECIPE 02 - College Bro Bowl................................................................................................................................................. 78
RECIPE 03 - Protein Cereal...................................................................................................................................................... 79
RECIPE 04 - Hard Boiled Avocado Broast..............................................................................................................................80
RECIPE 05 - Chicken Drumsticks With Potato And Mixed Vegetables...............................................................................81
RECIPE 06 - Chicken Thigh Stir-Fry.......................................................................................................................................82
RECIPE 07 - Mexican Beef Bowl.............................................................................................................................................83
RECIPE 08 - Cheesy Eggs.......................................................................................................................................................84
RECIPE 09 - Peanut Buter And Banana On Toast................................................................................................................. 85
RECIPE 10 - Almond Butter And Cinnamon Apple On Toast............................................................................................... 86
RECIPE 11 - Tuna, Rice, Black Beans, Avocado And Salsa................................................................................................... 87
RECIPE 12 - Salmon, Rice, Black Beans, Olive Oil and Salsa............................................................................................... 88
RECIPE 13 - Ham Or Turkey And Cheese Veggie Rolls........................................................................................................ 89
RECIPE 14 - Bro Breakfast Bagel.............................................................................................................................................90

CHAPTER 10
7. WINE AND DINE RECIPES........................................................................................91
RECIPE 01 - Ground Turkey Or Ground Beef Stuffed Bell Peppers..................................................................................... 92
RECIPE 02 - Cheese And Artichoke Stuffed Chicken Breasts............................................................................................ 93
RECIPE 03 - Mediterranean Chicken Skewers......................................................................................................................94
RECIPE 04 - Mediterranean Beef Skewers............................................................................................................................ 95
RECIPE 05 - Chicken Parmesan.............................................................................................................................................. 96
RECIPE 06 - Mediterranean Salsa Salad.................................................................................................................................97
RECIPE 07 - Avocado Green Pasta With Ground Beef Or Ground Turkey Meatballs....................................................... 98
RECIPE 08 - Tomato, Garlic And Onion Chicken Eggplant Parmesan............................................................................... 99

CHAPTER 11
8. SWIPE RIGHT SMOOTHIES RECIPES................................................................... 100
RECIPE 01 - Chocolate Peanut Butter Brotein Smoothie.....................................................................................................101
RECIPE 02 - Salted Caramel Almond Butter Brotein Smoothie.........................................................................................102
RECIPE 03 - Banana Coconut Cinnamon Cereal Brotein Smoothie..................................................................................103
RECIPE 04 - Veggie And Berry Blend Brotein Smoothie.....................................................................................................104
RECIPE 05 - Almond Butter And Blueberry Spinach Brotein Smoothie............................................................................105
RECIPE 06 - Fruity Cereal Berry Brotein Smoothie..............................................................................................................106

CHAPTER 12
9. GROWERS NOT SHOWERS RECIPES....................................................................107
RECIPE 01 - Tangy Beef Salad................................................................................................................................................108
 THE BRO COOKBOOK 6

RECIPE 02 - Zesty Salmon Salad...........................................................................................................................................109

RECIPE 03 - Avocado And Egg On Toast...............................................................................................................................110
RECIPE 04 - Salmon Charcuterie Toast................................................................................................................................. 111
RECIPE 05 - Chicken Cobb Salad...........................................................................................................................................112
RECIPE 06 - Egg White Muffin Bites.......................................................................................................................................113
RECIPE 07 - Baked Salmon With Black Bean Salsa Salad...................................................................................................114
RECIPE 08 - Beef And Quinoa Bowl.......................................................................................................................................115
RECIPE 09 - Beef And Zucchini Pasta....................................................................................................................................116
RECIPE 10 - Chicken Lettuce Wraps.......................................................................................................................................117
RECIPE 11 - Beef Lettuce Wraps..............................................................................................................................................118
RECIPE 12 - Chicken And Feta Avocado Salad......................................................................................................................119

CHAPTER 13
10.WAKE AND BAKE RECIPES....................................................................................120
RECIPE 01 - Traditional Protein Pancakes..............................................................................................................................121
RECIPE 02 - Chocolate Peanut Butter Protein Pancakes...................................................................................................122
RECIPE 03 - Almond Butter Pumpkin Protein Pancakes.....................................................................................................123
RECIPE 04 - Traditional Protein Pizza....................................................................................................................................124
RECIPE 05 - Meat Lovers Protein Pizza................................................................................................................................125
RECIPE 06 - Chicken Barbecue Pineapple Protein Pizza....................................................................................................126
RECIPE 07 - Brotein Lasagna (Cooked In Bulk)....................................................................................................................127
RECIPE 08 - Baked Ziti............................................................................................................................................................128

CHAPTER 14
11. STRESSED (DESSERTS SPELLED BACKWARDS) RECIPES...................................129
RECIPE 01 - Greek Yogurt Bowl..............................................................................................................................................130
RECIPE 02 - Overnight Peanut Butter Parfait........................................................................................................................131
RECIPE 03 - Chocolate Peanut Butter Overnight Proats....................................................................................................132
RECIPE 04 - Almond Butter Banana Overnight Proats........................................................................................................133
RECIPE 05 - Apple Cinnamon Overnight Proats..................................................................................................................134
RECIPE 06 - Chocolate Protein Pudding...............................................................................................................................135
RECIPE 07 - Vanilla Protein Pudding......................................................................................................................................136

CHAPTER 15
12. RECIPE MACRO NUTRITION CHEAT SHEET .........................................................137
CHAPTER 16
13.YOUR STRUGGLES ARE FINALLY OVER BRO....................................................... 145
CHAPTER 17
14.WHAT YOU NEED TO DO NOW FOR THE BEST RESULTS GUARANTEED............147
7 THE BRO COOKBOOK

CHAPTER

01 Not Your Average Bro

(Introduction)
 THE BRO COOKBOOK 8

My name is Aseel Soueid and I’m proud to of built a career off being healthy, fit, confident and happy in the most simple, time
efficient and effective way possible.

A true bro at heart, right? Well listen up… I was never, and I mean EVER, destined for a path in a career like this and the fact
that I’m helping millions of people carve away body fat, build dense lean muscle and conquer their fitness goals to become fit,
healthy and confident in their own body, still blows my mind due to the conditions and circumstances I’ve been dealt with in
life. At just 4 years old I was told that I was never going to be the same again and great fitness would be close to impossible to
achieve. I was diagnosed with Type 1 Diabetes 22 years ago along with Celiac Disease later on. I was doomed from the start
and there was no way that I could achieve a ripped, strong, lean and muscular physique with my disease, or so I’ve been told
my entire life…

At 16 years old, I had enough of all the self-doubt, depression and lack of confidence that I’ve bestowed on myself. I made it
my life’s mission to learn everything about fitness but…

Ever since I began my fitness journey, diet advice has been a complicating mess from start to finish. Years ago before fitness
became mainstream, dieting has been made out to be bland, boring, disgusting and miserable. After the internet caught
a huge fitness trend, nowadays it’s far too complicated with crazy recipes to follow, unrealistic meal preps to commit to,
formulas and ingredients that a scientist couldn’t even read.

This is why I created my YouTube channel that’s dedicated to show people how I absolutely crushed my fitness goals and
achieved the body of my dreams through simplicity, efficiency and effectiveness, specifically through my diet plans and
protocols.

After accumulating tens of millions of views through videos that showcased my diet, and personally helped tens of thousands
of people lose weight, cut body fat, gain lean muscle and achieve the best physique of their lives, I promised myself I would
continue to help as many people as possible get amazing results through their diet.

To be honest with you, I was also sick and tired of seeing ridiculous, complicated diets and recipes that nobody in their right
mind could stay consistent with and create on a daily basis without filling up their pantries with outrageous ingredients that
empty out your wallet only to sit there and eventually collect dust (which is probably healthier than what’s in them!)

With that being said, I present you The Bro Cookbook, created by a bro, for a bro. This Cookbook will introduce you to the
easiest, most effective, delicious meals and recipes that anyone can create. These recipes have been a staple in my diet ever
since I started my fitness journey and the best part is that the foods you’ll need to create all these meals and recipes are
straight to the point, whole foods that will nourish your body, fuel your muscles and help you feel happy, full, satisfied and
satiated without having to spend hours in the kitchen or gathering ten different ingredients for a meal.

I appreciate you having an open mind to step back and learn the easy route to the perfect diet plan. I’m here to teach you just
how simple this all truly is and to remind you that smart work will always outweigh hard work, any day of the week.
9 THE BRO COOKBOOK

CHAPTER

02 Getting Started
 THE BRO COOKBOOK 10

Roll up your sleeves bro and get ready to start making the easiest yet best recipes to lose fat and gain muscle! First off, you’ll
need a food scale to weigh out all of the food in each recipe in this Cookbook. You can purchase one for an extremely cheap
price at Amazon or your local big chain grocery store like Walmart. This food scale will allow you to weigh out each ingredient
in grams or ounces. If you’re unfamiliar with grams or ounces, you can simply convert any unit by googling the amount in x to
x unit so you understand exactly how much of the ingredient to weigh out and use for each recipe. With a food scale to weigh
out all your foods/ingredients in every recipe, you will have no reason to fail with creating each meal you desire to make. If you
require less calories from a specific basic recipe, simply reduce the amount of carbs and/or fat ingredient that is used in the
recipe to fit your own calorie and macro needs.

Speaking about your own calorie and macro needs, The Bro Cookbook is not a diet plan so there’s absolutely no specific
calories or macros that are laid out for you to follow daily however these meals are all suitable to fit in anybody’s diet plan
every day as long as you personally make them fit in so just keep that in mind! Reduce or adjust anything of your liking which
will make a specific meal more macro-friendly to your own dieting situation and calorie needs. If you’d like me to create you
a Diet Plan that tells you exactly how many calories you need to consume and macros you need to follow every day so you
can follow these specific meals in this cookbook to hit those assigned numbers, please visit https://getstarted.aseelsoueid.
com/ to sign up for your own personalized plan as mentioned. Signing up to this for your own program paired up with The
Bro Cookbook will absolutely be the only two tools you’ll ever have to purchase in your fitness journey when it comes to pitch
perfect dieting to lose fat and gain muscle.

Listen up bro, each chapter is a compilation of my favorite meals marked under a circumstance that can be very applicable
to the recipe.

Don’t take the chapter names too serious and lighten up because fitness is fun and this is my way of making it even more
lighthearted to foreshadow just how easy dieting should be.

My philosophy with eating healthy to lose fat, gain muscle or stay in shape is to simply cut back as much time as possible in
the kitchen (so you’re consistent), eat wholesome and filling meals (so you’re not hungry all the time), and create delicious
homemade meals that satisfy your cravings (so you don’t overeat on junk or fall off routine). Adapting this philosophy will
ensure “food freedom” and finally being able to follow a diet lifestyle you actually enjoy and follow daily.

All the recipes in every chapter are my core recipes that have allowed me to achieve the results I have, stay consistent and
continue to make progress while enjoying every step of the way. I know this cookbook will help you do the exact same.

Say goodbye to all the stressful, complicated days of dieting bro and let’s get started!
11 THE BRO COOKBOOK

CHAPTER

03 For The Bro’s Recipes

 THE BRO COOKBOOK 12

RECIPE 01

Chipotle Chicken Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

697 53 69 22 14

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Boneless Skinless STEP 1. Dice raw boneless skinless chicken breast into small pieces and cook on
Chicken Breast - 6 Ounces medium heat for 15-20 minutes or until fully cooked through. Feel free to
(cooked) season chicken breast with salt, pepper, garlic and onion powder.

z Cooked White Rice - 150g Bro Tip: Cook the chicken in bulk so you have a lot prepared in the fridge

for when you want to make this recipe later in the week!
z Canned & Drained Black or Pinto
Beans (preferably no salt added)
STEP 2. Cook white rice in a medium heat pot with boiling water using the
- 65g
conversion of 2 cups water for every 1 cup of dry rice. This typically takes
z Canned & Drained Sweet Corn 20-25 minutes but cook until rice is fluffy.
(preferably no salt added) - 65g
Bro Tip: Cook the rice in bulk so you have a lot prepared in the fridge for
z Shredded Lettuce - (As much as
when you want to make this recipe later in the week!
you desire)
STEP 3. Drain canned black or pinto beans and corn using a strainer.
z Diced Tomato - 50g
Bro Tip: After you dump the canned black beans and corn in the strainer,
z Diced Avocado - 100g
run water over them to ensure they’ve been cleaned to reduce any
added sodium to the canned foods.

STEP 4. Dice a tomato along with an avocado into small pieces using a sharp
knife and cutting board.

STEP 5. In a big bowl, add in the cooked chicken, white rice, beans, corn, lettuce,
tomatoes and avocado. Mix all the ingredients together and enjoy!

Bro Tip: Feel free to use hot sauce, salsa or 0 calorie condiment of choice

on your completed meal for more flavor.
13 THE BRO COOKBOOK

RECIPE 02

Ground Beef Burger Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

616 59 41 23 4

INGREDIENTS: COOKING DIRECTIONS:

z 93/7% Lean Ground Beef – 6 STEP 1. Cook 93/7% lean ground beef on medium heat for 10-15 minutes or until
Ounces (cooked) fully cooked through. Feel free to season ground beef with salt, pepper,

z Cooked White Rice – 100g garlic and onion powder.

Bro Tip: Cook the ground beef in bulk so you have a lot prepared in the
z Cooked Mushrooms – 100g
fridge for when you want to make this recipe later in the week!
z Cooked Onions – 25g

z 1% Low-Fat Shredded Cheddar STEP 2. Cook white rice in a medium heat pot with boiling water using the

Cheese – 28g conversion of 2 cups water for every 1 cup of dry rice. This typically takes
20-25 minutes but cook until rice is fluffy.
z Shredded Lettuce – As much as
Bro Tip: Cook the rice in bulk so you have a lot prepared in the fridge for
you desire.
when you want to make this recipe later in the week!
z Diced Tomato – 50g
STEP 3. Slice mushrooms and onion into small pieces using a sharp knife and
cutting board, then cook on medium heat for 5 minutes or until raw
vegetables are fully cooked through to be tender.

STEP 4. In a big bowl, add in the cooked ground beef, white rice, mushrooms and
onions, shredded cheddar cheese and lettuce. Mix all the ingredients
together and enjoy!

Bro Tip: Feel free to use hot sauce, sugar free sugar ketchup or 0 calorie

condiment of choice on your completed meal for more flavor.
 THE BRO COOKBOOK 14

RECIPE 03

Ground Turkey Thanksgiving Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

665 49 45 32 14

INGREDIENTS: COOKING DIRECTIONS:

z 93/7% Lean Ground Turkey – 6 STEP 1. Cook 93/7% lean ground turkey on medium heat for 10-15 minutes or until
Ounces (cooked) fully cooked through. Feel free to season ground turkey with salt, pepper,

z Cooked Sliced Sweet Potato – garlic and onion powder.

150g Bro Tip: Cook the ground turkey in bulk so you have a lot prepared in the

fridge for when you want to make this recipe later in the week!
z Cooked Zucchini – 200g

z Sliced Avocado – 100g STEP 2. Slice sweet potato and cook in a medium heat pot with boiling for 15-20
minutes and cook until sweet potato is soft all the way through when
poking with a fork.

Bro Tip: Cook the sweet potato in bulk so you have a lot prepared in the

fridge for when you want to make this recipe later in the week!

STEP 3. Slice zucchini using a sharp knife and cutting board, then cook on medium
heat for 5 minutes or until raw vegetables are fully cooked through to be
tender.

STEP 4. Dice an avocado into small pieces using a sharp knife and cutting board.

STEP 5. In a big bowl, add in the cooked ground turkey, sweet potato, zucchini
and avocado. Mix all the ingredients together or enjoy each food in it’s
each corner and enjoy!

Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
15 THE BRO COOKBOOK

RECIPE 04

Salisbury Steak Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

552 57 15 31 3

INGREDIENTS: COOKING DIRECTIONS:

z Top Sirloin Steak – 6 Ounces STEP 1. Slice sirloin steak in bite-sized pieces and cook top sirloin steak on
(cooked) medium heat for 10-15 minutes or until fully cooked through. Feel free to

z Cooked Sliced Summer Squash season steak with salt, pepper, garlic and onion powder.

– 200g Bro Tip: Cook top sirloin steak in bulk so you have a lot prepared in the

fridge for when you want to make this recipe later in the week!
z Cooked Mushrooms – 100g

z Cooked Onions – 25g STEP 2. Slice summer squash, mushrooms and onion into small pieces using a

z 1% Low-Fat Shredded Mozzarella sharp knife and cutting board, then cook on medium heat for 5 minutes

Cheese – 28g or until raw vegetables are fully cooked through to be tender.

STEP 3. In a big bowl, add in the cooked top sirloin steak, summer squash,
mushrooms, onions and shredded mozzarella cheese. Mix all the
ingredients together and enjoy!

Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
 THE BRO COOKBOOK 16

RECIPE 05

Saucy Salmon Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

624 44 57 23 6

COOKING DIRECTIONS:
INGREDIENTS:
STEP 1. Cook salmon on each side for 10-15 minutes on medium heat or until fully
z Salmon – 6 Ounces (cooked) cooked through. Feel free to season salmon with salt, pepper, garlic and
z Cooked White Rice – 100g onion powder.

Cooked Asian Medley Mix Bro Tip: Cook pieces of salmon in bulk so you have many pieces prepared
z
(broccoli, sugar snap pea,

in the fridge for when you want to make this recipe later in the week!
carrots, pepper and water chest STEP 2. Cook white rice in a medium heat pot with boiling water using the
nut mix: originally frozen) – 255g conversion of 2 cups water for every 1 cup of dry rice. This typically takes
z Low-Sugar Teriyaki Sauce – 30g 20-25 minutes but cook until rice is fluffy.
Bro Tip: Cook the rice in bulk so you have a lot prepared in the fridge for
z Low-Sodium Soy Sauce – 15ml

when you want to make this recipe later in the week!

STEP 3. Cook frozen Asian medley mix in a medium heat pot with boiling water
using the conversion of 1/2 cup water for every 1 cup of frozen vegetables.
This typically takes 10-15 minutes but cook until vegetables are tender
throughout.
Bro Tip: Cook frozen vegetables in bulk so you have a lot prepared in the

fridge for when you want to make this recipe later in the week!

STEP 4. In a medium heat pan, put recipe serving of cooked white rice and cooked
Asian medley mix, then include the low-sugar teriyaki sauce and low-
sodium soy sauce. Mix together until sauces blend through all the food.
STEP 5. In a big bowl, add in mixed rice and vegetables in sauce, then include the
cooked salmon on top. Enjoy!
Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
17 THE BRO COOKBOOK

RECIPE 06

Tilapia Bowl Slaw

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

542 54 67 5 9

INGREDIENTS: COOKING DIRECTIONS:

z Tilapia – 6 Ounces (cooked) STEP 1. Cook tilapia on each side for 10-15 minutes on medium heat or until fully

z Cooked White Rice – 150g cooked through. Feel free to season tilapia with salt, pepper, garlic and
onion powder.
z Cooked Mix Medley Slaw (pre-
Bro Tip: Cook pieces of tilapia in bulk so you have many pieces prepared
mixed bagged medley cabbage
in the fridge for when you want to make this recipe later in the week!
slaw) – 255g

z Low-Sugar Teriyaki Sauce – 30g STEP 2. Cook white rice in a medium heat pot with boiling water using the

z Low-Sodium Soy Sauce – 15ml conversion of 2 cups water for every 1 cup of dry rice. This typically takes
20-25 minutes but cook until rice is fluffy.
z Red Pepper Flakes – However
Bro Tip: Cook the rice in bulk so you have a lot prepared in the fridge for
much you’d like for spice.
when you want to make this recipe later in the week!

STEP 3. Cook medley coleslaw mix in medium heat pan for 5 minutes or until
coleslaw mix is tender throughout.

STEP 4. In the medium heat pan with the cooked coleslaw mix, include the
cooked tilapia and cooked white rice, then include the low-sugar teriyaki
sauce, low-sodium soy sauce and red pepper flakes. Mix together until
sauces and red pepper flakes blend through all the food.

STEP 5. In a big bowl, add in the tilapia, coleslaw and rice mixed in sauce, then
add more red pepper flakes on top of the dish if you like more spice.
Enjoy!

Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
 THE BRO COOKBOOK 18

RECIPE 07

Power Hour Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

792 58 78 26 17

COOKING DIRECTIONS:
INGREDIENTS:
STEP 1. Cook 93/7% ground turkey on medium heat for 10-15 minutes or until
z 93/7 Ground Turkey – 6 Ounces fully cooked through. Feel free to season ground turkey with salt, pepper,
(cooked) garlic and onion powder.
Bro Tip: Cook the ground turkey in bulk so you have a lot prepared in the
z Cooked White Rice – 100g

fridge for when you want to make this recipe later in the week!
z Cooked Kale – However Much
STEP 2. Cook white rice in a medium heat pot with boiling water using the
You’d Like
conversion of 2 cups water for every 1 cup of dry rice. This typically takes
z Canned Black Beans (No Sodium 20-25 minutes but cook until rice is fluffy.
Added) – 130g Bro Tip: Cook the rice in bulk so you have a lot prepared in the fridge for
z Canned Sweet Corn (No Sodium

when you want to make this recipe later in the week!
Added – 125g STEP 3. Cook kale on medium heat for 5 minutes or until the raw vegetable is fully
z Salsa – 60g cooked through to be tender.
STEP 4. Drain canned black beans and canned corn separately with a strainer.
z Avocado – 50g
Bro Tip: While canned food is in a strainer, run water over the food for
z Tomato – 50g
excess liquid to wash away in order to reduce sodium and look for “no
z Low-Sodium Soy Sauce – 15ml sodium added” when purchasing canned items.
STEP 5. Add cooked ground turkey, white rice, black beans, and corn in the
medium heat pan that’s cooking the kale.
STEP 6. Stir all the foods together in the medium hot pan for 2-3 minutes.
STEP 7. Dice avocado and tomato in small pieces separately.
STEP 8. In a big bowl, add in the food that was mixed in the pan and mix in the
salsa with the food, then add the diced avocado and tomato on top of
the dish and enjoy!
Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
19 THE BRO COOKBOOK

RECIPE 08

Chicken With Potatoes & Broccoli

(Air Fried or Oven Baked)
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

436 48 43 6 7

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Butterfly cut boneless skinless chicken breast into one thinner big piece
Breast – 6 ounces and cook on medium heat for 15-20 minutes (8-10 minutes each side) or

z Gold or White Potato – 200g until fully cooked through. Feel free to season chicken breast with salt,
pepper, garlic and onion powder.
z Cooked Broccoli – 170g
Bro Tip: Cook the chicken in bulk so you have a lot prepared in the fridge

for when you want to make this recipe later in the week!

STEP 2. Dice gold or white potato in small pieces and cook gold or white potato
by using an air frier or bake potato in an oven at 375 degrees Fahrenheit
for 25-30 minutes or until potato is soft when poking through with a knife.

Bro Tip: Cook the potatoes in bulk whether it be in the air fryer or oven,

so you have a lot prepared in the fridge for when you want to make this
recipe later in the week!

STEP 3. Steam broccoli by putting broccoli florets in a pot with 1 cup of water on
medium heat with cover for 8-10 minutes or until the raw vegetable is
fully cooked through to be tender.

Bro Tip: Cook the Broccoli in bulk so you have a lot prepared in the fridge

for when you want to make this recipe later in the week!

STEP 4. Add the cooked chicken, potatoes and broccoli separately on a plate and
enjoy this extremely filling yet delicious meal!

Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
 THE BRO COOKBOOK 20

RECIPE 09

Beef or Turkey Patties With Potatoes

& Broccoli (Air Fried or Oven Baked)
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

536 48 43 16 7

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Ground Beef or 93/7 STEP 1. Form 4 ounces raw patties of ground beef or ground turkey and on
Ground Turkey – 6 ounces medium heat for 5-10 minutes each side or until fully cooked through.

z Gold or White Potato – 200g Feel free to season ground beef or ground turkey with salt, pepper, garlic
and onion powder.
z Cooked Broccoli – 170g
Bro Tip: Cook the ground beef or ground turkey patties in bulk so you

have a lot prepared in the fridge for when you want to make this recipe
later in the week!

STEP 2. Dice gold or white potato in small pieces and cook gold or white potato
by using an air frier or bake potato in an oven at 375 degrees Fahrenheit
for 25-30 minutes or until potato is soft when poking through with a knife.

Bro Tip: Cook the potatoes in bulk whether it be in the air fryer or oven,

so you have a lot prepared in the fridge for when you want to make this
recipe later in the week!

STEP 3. Steam broccoli by putting broccoli florets in a pot with 1 cup of water on
medium heat with cover for 8-10 minutes or until the raw vegetable is
fully cooked through to be tender.

Bro Tip: Cook the Broccoli in bulk so you have a lot prepared in the fridge

for when you want to make this recipe later in the week!

STEP 4. Add the cooked ground beef or ground turkey patties, potatoes and broccoli
separately on a plate and enjoy this extremely filling yet delicious meal!

Bro Tip: Feel free to use hot sauce or 0 calorie condiment of choice on

your completed meal for more flavor.
21 THE BRO COOKBOOK

CHAPTER

04 Booty Call Breakfast

Recipes
 THE BRO COOKBOOK 22

RECIPE 01

Brotein Pancakes
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

590 61 62 10 8

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g (dry) STEP 1. In the following order, put quick oats, egg whites, cottage cheese, whey

z Cartoned Egg Whites – 184g protein powder, then sweetener (optional) in a blender and blend all

OR Separated Egg Whites From ingredients together until you get a smooth, thin consistency.

Whole Egg – 6 Egg Whites Bro Tip: Use cartoned egg whites to make it much more convenient

along with saving yourself a mess that could come with cracking whole
z 2% Cottage Cheese – 56g
eggs and separating the egg whites for this recipe!
z Whey Protein Powder (Vanilla
Flavor Is Best For This Recipe) – 1 STEP 2. Pour batter in blender onto a medium heat pan and cook each side for
Scoop (80-120 calories with 18- 45-60 seconds or until each side of the pancake is browned and soft
25g per scoop) throughout.
(I recommend the Impact Whey STEP 3. Repeat until you use all the batter in the blender, which should yield 4 or
by MyProtein, here’s the link to 5 medium sized pancakes.
get it: https://tidd.ly/2Le8QMm
STEP 4. Add all the pancakes on a plate and enjoy these sweet, savory and filling
Use code ASEELVIP at checkout
“bro-tein pancakes!
for big discount)
Bro Tip: Feel free to use sugar free syrup which is typically 20-40 calories
z 0 Calorie Artificial Sweetener
per serving and include your favorite diced fruit on top of the pancakes if
(Optional) – 1 Tsp
you want to increase the carbs in this dish.
23 THE BRO COOKBOOK

RECIPE 02

Brotein Waffles
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

590 61 62 10 8

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g (dry) STEP 1. In the following order, put quick oats, egg whites, cottage cheese, whey

z Cartoned Egg Whites – 184g protein powder, then sweetener (optional) in a blender and blend all

OR Separated Egg Whites From ingredients together until you get a smooth, thin consistency.

Whole Egg – 6 Egg Whites Bro Tip: Use cartoned egg whites to make it much more convenient

along with saving yourself a mess that could come with cracking whole
z 2% Cottage Cheese – 56g
eggs and separating the egg whites for this recipe!
z Whey Protein Powder (Vanilla
Flavor Is Best For This Recipe) – 1 STEP 2. Pour batter in blender onto a waffle maker and cook each side for 45-60
Scoop (80-120 calories with 18- seconds or until each side of the waffle is browned and soft throughout.
25g per scoop) STEP 3. Repeat until you use all the batter in the blender, which should yield 5 or 6
(I recommend the Impact Whey medium sized waffles depending on the size of your waffle maker.
by MyProtein, here’s the link to
STEP 4. Add all the waffles on a plate and enjoy these sweet, savory and filling
get it: https://tidd.ly/2Le8QMm
“bro-tein waffles!
Use code ASEELVIP at checkout
for big discount) Bro Tip: Feel free to use sugar free syrup which is typically 20-40 calories

per serving and include your favorite diced fruit on top of the waffles if
z 0 Calorie Artificial Sweetener
you want to increase the carbs in this dish.
(Optional) – 1 Tsp
 THE BRO COOKBOOK 24

RECIPE 03

Broatmeal
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

450 29 60 11 9

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g (dry) STEP 1. Include quick oats in a bowl, add unsweetened almond milk and cook in

z Unsweetened Almond Milk – 10 the microwave for 3 minutes and 30 seconds.

ounces Bro Tip: Use a bigger bowl so the oatmeal doesn’t spill over the side of

the bowl when it cooks in the microwave!
z Whey Protein Powder (Flavor
Of Choice) – 1 Scoop (80-120 STEP 2. Add whey protein powder in cooked oats and mix together.
calories with 18-25g per scoop) (I
STEP 3. Add 0 calorie sweetener and sea salt (optional) and mix together.
recommend the Impact Whey by
MyProtein, here’s the link to get STEP 4. Include your favorite diced fruit on top of the broatmeal if you want to
it: https://tidd.ly/2Le8QMm Use increase the carbs in this dish or indulge this decadent, creamy meal
code ASEELVIP at checkout for alone!
big discount)

z Sea Salt (optional) – Dash

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp

z Fruit Of Choice (optional) – if

you’d like to add more carbs to
this dish
25 THE BRO COOKBOOK

RECIPE 04

Avocado Breakfast Burger

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

541 52 23 24 10

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Ground Turkey – 6 Ounces STEP 1. Form ground turkey into 4 ounce patties (uncooked weight) and cook for
(Cooked Weight) 5 minutes on each side or until patties are full cooked through.

z Low-Calorie Bread or Bun – 1 Bro Tip: Cook patties in bulk and store in the fridge so you have these
Piece

meal prepped patties for this recipe in the future so it’s much quicker and

z Avocado – 50g convenient to make!

z Lettuce – 1 Leaf STEP 2. Include ground turkey patty between low calorie bread or bun.

z Tomato – 1 Slice STEP 3. Include fat free sliced cheese, leaf of lettuce, slice of tomato, and sliced

z Fat Free Sliced Cheese – 1 Slice avocado on top of the ground turkey patty, in that specific order.

z Sugar Free Ketchup (Optional) – STEP 4. (Optional): Include sugar free ketchup as desired for taste.

10g STEP 5. Include the other piece of low calorie bread or bun on top of your toppings
and enjoy this decadent, filling and lean breakfast burger!
 THE BRO COOKBOOK 26

RECIPE 05

Avocado Egg Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

481 44 19 25 10

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 2 Whole Eggs STEP 1. Cook whole eggs and egg whites together (use cartoned egg whites or

z Cartoned Egg Whites or separate yolk from egg whites if manually cracking eggs for the whites)

Separated Egg Whites – 184g or on a medium heat pan.

6 separated egg whites STEP 2. Include cooked eggs and egg whites in a bowl.

z Avocado – 100g STEP 3. Include shredded fat free cheddar cheese on top of the hot eggs to melt

z Shredded Lettuce – However on top.

Much You’d Like STEP 4. Include shredded lettuce, diced tomatoes and sliced avocado on top of

z Diced Tomato – 100g the eggs, egg whites and cheese.

z Shredded Fat Free Cheddar STEP 5. (Optional): Include salsa as desired for taste.

Cheese – 28g STEP 6. Enjoy this savory and delicious meal that will keep you feeling full!

z Salsa (Optional) – 30g

27 THE BRO COOKBOOK

RECIPE 06

BROmelet
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

430 56 16 15 6

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 1 Whole Egg STEP 1. Include whole egg and egg whites together in a bowl and mix them

z Cartoned Egg Whites or thoroughly (use cartoned egg whites or separate yolk from egg whites if

Separated Egg Whites – 184g or manually cracking eggs for the whites)

6 separated egg whites STEP 2. Spray medium heat pan with 0 calorie cooking spray and include the

z Diced Deli Turkey Meat – 56g egg mixture to cook. Move side of the cooked egg to let the run-down
mixture on top settle to the sides and cook as a whole omelet formation.
z Shredded Fat Free Cheddar
Cheese – 28g STEP 3. Include diced deli turkey meat, diced spinach, diced avocado and diced
tomato on one side/half of the omelet.
z Diced Spinach – One Handful
STEP 4. Fold the other side/half of the omelet to cover the side/half of the omelet
z Diced Avocado – 50g
that has all the diced ingredients on top.
z Diced Tomato – 100g
STEP 5. Put the omelet on a plate to serve.
z Salsa (Optional) – 30g
STEP 6. (Optional): Include salsa and hot sauce as desired on top of the omelet
for taste.

STEP 7. Enjoy this very filling brolicious meal full of protein!

 THE BRO COOKBOOK 28

RECIPE 07

Bro Scramble (because omelets take skill to flip)

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

391 56 20 11 4

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 1 Whole Egg STEP 1. Spray medium heat pan with 0 calorie cooking spray and include diced

z Cartoned Egg Whites or turkey sausage to cook for about 2-3 minutes then add in the diced

Separated Egg Whites – 184g or zucchini, diced mushrooms, diced onion, and diced spinach to all cook

6 separated egg whites together for 5-8 minutes or until all vegetables are fully cooked through.

z Low Fat Turkey Sausage – 1 STEP 2. Include whole egg and egg whites together in a bowl and mix them

Sausage Link thoroughly (use cartoned egg whites or separate yolk from egg whites if
manually cracking eggs for the whites)
z Shredded Fat Free Mozzarella
Cheese – 28g STEP 3. Include the egg mixture on top of the cooked turkey sausage and
vegetables that are cooking on the medium heat pan. Keep on moving/
z Diced Zucchini – 100g
mixing everything in the pan together with a spatula until the eggs are
z Diced Mushrooms – 100g thoroughly cooked.
z Diced Onions – 25g STEP 4. Put the egg scramble on a plate.
z Diced Spinach – However much STEP 5. (Optional): Include salsa as desired on top of the omelet for taste.
you’d like
STEP 6. Enjoy this delicious scramble any bro can make with ease!
z Salsa (Optional) – 30g
29 THE BRO COOKBOOK

RECIPE 08

Breakfast Brorrito
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

697 85 43 18 14

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Ground Turkey – 6 ounces STEP 1. Spray medium heat pan with 0 calorie cooking spray and ground turkey
(cooked weight) for 8-10 minutes or until full cooked through.

z Cartoned Egg Whites or STEP 2. Add egg whites to the cooked ground turkey in the pan (use cartoned
Separated Egg Whites – 184g or egg whites or separate yolk from egg whites if manually cracking eggs
6 separated egg whites for the whites) and cook together until eggs are fully cooked.

z Low Calorie Wrap – 1 Wrap STEP 3. Add the cooked ground turkey and egg white mixture in the center of the

z No-Sodium Added Canned Black low calorie wrap.

Beans – 65g STEP 4. Add shredded cheddar cheese, canned and drained black beans, corn,

z No-Sodium Added Canned Corn diced tomato, and shredded lettuce on top of the cooked egg white and

– 35g ground turkey mixture.

z Shredded Fat Free Cheddar STEP 5. (Optional): Include salsa and hot sauce on top of all the food inside the

Cheese – 28g wrap.

z Diced Tomato – 50g STEP 6. Fold the wrap in a burrito, sealed to where none of the food falls from the
top, bottom or sides.
z Shredded Lettuce – However
much you’d like STEP 7. Enjoy this Broritto, bro! You’ll get better at wrapping it up with experience.

z Salsa (Optional) – 30g

 THE BRO COOKBOOK 30

RECIPE 09

Bro Breakfast Tacos

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

567 42 57 20 10

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 2 Whole Eggs STEP 1. Include whole eggs and egg whites together in a bowl and mix them

z Cartoned Egg Whites or thoroughly (use cartoned egg whites or separate yolk from egg whites if

Separated Egg Whites – 138g or manually cracking eggs for the whites)

4 separated egg whites STEP 2. Spray medium heat pan with 0 calorie cooking spray and include the egg

z White Or Yellow Corn Tortilla – 4 mixture to cook as a scramble until thoroughly cooked.

Tortillas STEP 3. Spray 0 calorie cooking spray in a separate medium heat pan and include

z Shredded Fat Free Cheddar the white or yellow corn tortillas to cook until browned on each side.

Cheese – 28g STEP 4. Put the corn tortillas on a plate and evenly add the cooked eggs on top

z Diced Avocado – 50g of each tortilla.

z Diced Tomato – 50g STEP 5. Add shredded cheddar cheese, shredded lettuce, diced tomato and
diced avocado on top of the cooked eggs in that specific order.
z Shredded Lettuce – However
much you’d like STEP 6. (Optional): Include salsa and hot sauce on top of all the tacos as desired
for more flavor.
z Salsa (Optional) – 30g
STEP 7. Enjoy this filling and satisfying meal every taco Tuesday and never feel
guilty about it bro!
31 THE BRO COOKBOOK

RECIPE 10

Pepper Eggs In A Hole

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

330 37 12 15 2

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 3 Whole Eggs STEP 1. Slice a whole bell pepper starting from the middle to yield three thick

z Whole Bell Pepper (color of your slices.

choice) – 1 Bell Pepper STEP 2. Spray medium heat pan with 0 calorie cooking spray and cook the thick

z Shredded Fat Free Cheddar slices of bell pepper on each side until slightly browned.

Cheese – 56g STEP 3. Crack a whole egg in the middle of each thick slice of bell pepper and
season with salt and pepper as desired.

STEP 4. Flip all 3 thick slices of bell pepper with the egg in the middle in order to
cook thoroughly on each side.

STEP 5. Include the cooked pepper eggs on a plate to serve and add shredded
cheddar cheese evenly distributed on top of each pepper.

STEP 6. Enjoy these delicious pepper eggs in a hole full of brotein that will keep
you feeling full!
 THE BRO COOKBOOK 32

RECIPE 11

Brovocado Toast
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

399 20 27 25 14

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 2 Whole Eggs STEP 1. Spray medium heat pan with 0 calorie cooking spray.

z Low Calorie Whole Wheat Bread STEP 2. Include low calorie whole wheat bread slices or pitas on the pan and
Or Pita – 2 Slices brown on each side.

z Avocado – 100g STEP 3. Include the avocado, diced onion and tomato then mash together until

z Diced Onion – 25g thoroughly mixed.

z Diced Tomato – 50g STEP 4. Plate the heated slices of bread or pita then include the avocado mixture
on top, evenly spread between both pieces of bread or pitas.

STEP 5. Spray medium head pan with 0 calorie cooking spray and cook both
whole eggs sunny side up style.

STEP 6. Once the eggs are fully cooked through, include them on top of the
avocado toast then add salt and pepper as desired.

STEP 7. Enjoy this dish on a lovely brunch with no judgement bro!

33 THE BRO COOKBOOK

RECIPE 12

Bro Breakfast Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

715 57 55 29 6

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef – 6 STEP 1. Spray medium heat pan with 0 calorie cooking spray and cook the lean
Ounces (cooked weight) ground beef with the diced onions.

z Whole Egg – 1 Egg STEP 2. Once the Beef and onion mixture is done cooking, add the whole egg

z White Rice – 150g (cooked and mix thoroughly until cooked together.

weight) STEP 3. Include the cooked white rice in a bowl then add the beef, onion and egg

z Diced Onion – 25g mixture. On top

z Diced Avocado – 50g STEP 4. Include the diced avocado, tomato and parsley in the bowl on top of
everything else.
z Diced Tomato – 50g
STEP 5. Add the salsa for taste, along with salt and pepper as desired.
z Diced Parsley – as desired
STEP 6. Step 6. Enjoy this brolicious breakfast bowl to start off your day with your
z Salsa (optional) – 30g
lats spread wide!
 THE BRO COOKBOOK 34

RECIPE 13

Yogurt Bro Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

330 37 40 4 5

INGREDIENTS: STEP 1. Include Greek yogurt in a bowl then add in the unsweetened almond milk
and mix together until smooth.
z 0% Fat Free Greek Yogurt – 170g
STEP 2. Include the scoop of protein powder, 0 calorie sweetener (optional)
z Whey Protein Powder (Flavor and cinnamon (optional) then mix everything together until you get a
Of Choice But Vanilla Is pudding-like consistency.
Recommended) – 1 Scoop (80-
STEP 3. Include the diced banana, strawberries and blueberries on top of the
120 calories with 18-25g per
yogurt mixture.
scoop) (I recommend the Impact
STEP 4. Enjoy this super feeling and satisfying yogurt bowl that will cure any bros
Whey by MyProtein, here’s
sweet tooth!
the link to get it: https://tidd.
ly/2Le8QMm Use code ASEELVIP
at checkout for big discount)

z Unsweetened Almond Milk – 4

Ounces

z Diced Banana – ½ Banana

z Diced Strawberries – 100g

z Diced Blueberries – 50g

z 0 Calorie Sweetener (optional) –

1 tsp

z Cinnamon (optional) – ½ tsp

COOKING DIRECTIONS:
35 THE BRO COOKBOOK

CHAPTER

05 Karen Cooked This

Recipes
 THE BRO COOKBOOK 36

RECIPE 01

Ground Beef or Ground Turkey Bro Burger

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

319 31 21 9 7

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef Or 93/7 STEP 1. Spray medium heat pan with 0 calorie cooking spray and cook the lean
Lean Ground Turkey Patty – 3 ground beef or lean ground turkey patty on each side until thoroughly
Ounces (cooked weight) cooked through.

z Low Calorie Bun Or Bread – 1 Bun STEP 2. Put cooked patty in-between one low calorie bun and put a slice of fat

z Fat Free Sliced Cheese – 1 Slice free cheese on top.

z Romaine Lettuce – 1 Leaf STEP 3. Put one leaf of romaine lettuce, one slice of tomato, then slice of red
onion on top of the patty and cheese.
z Tomato – 1 Slice
STEP 4. (Optional) Squirt ketchup and mustard condiments on the other bun for
z Sliced Red Onion – 1 Thin Piece
flavor.
z Reduced Sugar Ketchup
STEP 5. Don’t ever feel guilty about having a savory burger again and enjoy a
(Optional) – 10g
classic bro’s favorite every day!
z Mustard (Optional) – However
much you’d like
37 THE BRO COOKBOOK

RECIPE 02

Kickin’ Bro Bourbon Patties With

Mashed Sweet Brotatoes
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

660 54 52 8 26

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef Or 93/7 STEP 1. Spray medium heat pan with 0 calorie cooking spray and cook the lean
Lean Ground Turkey Patty – 6 ground beef or lean ground turkey patty on each side until thoroughly
Ounces (cooked weight) cooked through. Keep each patty 3 ounces cooked weight or 4 ounces
raw weight (this recipe yields 2 patties)
z Sweet Potato – 200g (Cooked
STEP 2. Smother sweet baby ray’s kickin’ bourbon sauce or low calorie bourbon
Weight)
sauce on top of the cooked ground beef or turkey patties while they’re
z Unsweetened Almond Milk – 4 hot on the pan, right when they’re done cooking.
Ounces
STEP 3. Poke a few holes on a sweet potato and wrap it around a wet paper
z Peanut Butter – 16g towel, then cook in the microwave for 6-8 minutes or until fully cooked
z Sweet Baby Ray’s Kickin’ through.
Bourbon Sauce (Low Sugar Bro Tip: Boil many sweet potatoes in a big pot so you’ve got many
Version) – 15g (1 Serving)

prepared in bulk for the future in order to easily make the mashed sweet
brotatoes in this recipe!
z Cinnamon – ½ tsp

z 0 Calorie Artificial Sweetener STEP 4. Once sweet potato is cooked and cooled down, carve out all of it from
(Optional) – ½ tsp the skin into a bowl.
STEP 5. Add unsweetened almond milk (recipe calls for 4 ounces but use more if
needed to make the mash smoother), peanut butter, cinnamon, artificial
sweetener (optional), and salt (optional) then mix everything together
until you get a smooth sweet potato mash.
STEP 6. Include the bourbon patties on a plate and serve with the sweet potato
mash on the side.
STEP 7. This will cure all cravings as sweet and savory has never tasted so good
together!
 THE BRO COOKBOOK 38

RECIPE 03

Loaded Brotato
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

435 30 68 5 7

INGREDIENTS: COOKING DIRECTIONS:

z Russet Potato – 1 Whole Potato STEP 1. Poke a few holes on a russet potato and wrap it around a wet paper
(300g) towel, then cook in the microwave for 6-8 minutes or until fully cooked

z Fat Free Sour Cream – 30g through.

Bro Tip: Oven bake many whole russet potatoes so you’ve got many
z Fat Free Cheddar Cheese – 56g
prepared in bulk for the future in order to easily make these brotatoes in
z Turkey Bacon – 2 Pieces (Diced)
this recipe!
z Shredded Lettuce – However
much you’d like STEP 2. Spray 0 calorie cooking spray on medium heat pan and cook turkey
bacon on each side until fully cooked through until crispy, then dice into
z Diced Tomatoes – 50g
small pieces.
z Salsa – 30g
STEP 3. Slice the entire middle of the cooked potato from top to bottom just until
it opens but don’t cut fully through.

STEP 4. Inside the cooked potato, include sour cream, cheddar cheese, turkey
bacon, shredded lettuce, diced tomato, and salsa (optional) in that
specific order.

STEP 5. Enjoy this delicious and filling brotato, bro!

39 THE BRO COOKBOOK

RECIPE 04

Chicken Stir-Fry
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

670 57 78 11 5

COOKING DIRECTIONS:
INGREDIENTS:
STEP 1. Dice raw boneless skinless chicken breast into small pieces and cook on
z Boneless Skinless Chicken medium heat for 15-20 minutes or until fully cooked through. Feel free to
Breast – 6 Ounces (Cooked season chicken breast with salt, pepper, garlic and onion powder.
Bro Tip: Cook the chicken in bulk so you have a lot prepared in the fridge
Weight)

for when you want to make this recipe later in the week!
z White Rice – 200g (Cooked
STEP 2. Cook white rice in a medium heat pot with boiling water using the
Weight)
conversion of 2 cups water for every 1 cup of dry rice. This typically takes
z Stir-Fry Vegetable Blend (sugar 20-25 minutes but cook until rice is fluffy.
snap pea, carrot, broccoli, water Bro Tip: Cook the rice in bulk so you have a lot prepared in the fridge for
chestnut mix) – 170g (Cooked

when you want to make this recipe later in the week!
Weight) STEP 3. Cook stir-fry vegetable mix by including servings required for recipe in a
bowl and microwave for 4-5 minutes or until fully heated.
z Whole Egg – 1 Egg
Bro Tip: Steam the full bag of frozen vegetables in a medium heat pot with
z Sweet Baby Ray’s Sweet Teriyaki

1 cup of water that’s covered for 10-12 minutes or until all the vegetables
Sauce (or low calorie option) – are fully cooked through, this way you’ll have a lot prepared in the fridge
15g for when you want to make this recipe later in the week!
STEP 4. Spray medium heat pan with 0 calorie cooking spray and include the
cooked chicken breast, white rice and stir-fry vegetables, then mix
everything together for 1-2 minutes.
STEP 5. Add 1 whole egg on top of everything in the pan and mix thoroughly until
the egg is mixed and cooked in with all the food.
STEP 6. Add the sweet teriyaki sauce on top and mix thoroughly through until the
entire mixture is glazed.
STEP 7. Include the stir-fry mixture in a plate to serve and enjoy with siracha or
hot sauce as optional condiments for taste as desired.

STEP 8. Ditch the take out and enjoy this super filling yet delicious bro favorite!
 THE BRO COOKBOOK 40

RECIPE 05

Spaghetti And Meatballs

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

709 74 55 23 8

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef – 6 STEP 1. Roll raw ground beef into small meatballs.
Ounces (Cooked Weight) STEP 2. Spray 0 calorie cooking spray in medium heat pan and fully cook the
z Banza Rotini Chickpea Pasta (or meatballs until tender throughout.
similar chickpea protein pasta Bro Tip: Cook the ground beef meatballs in bulk so you have a lot prepared
substitute) – 195g (Cooked
in the fridge for when you want to make this recipe later in the week!
Weight)
STEP 3. Boil water in a pan and add the chickpea pasta then stir occasionally until
z Low Sodium Pasta Sauce – 125g
fully cooked through.
z Fat Free Mozzarella Cheese –
STEP 4. Dump the pasta and water in a drainer in your sink and include your
28g
portion of the pasta on a bowl.

STEP 5. Include cooked meatballs on top of pasta, then add the pasta sauce on
top of the ground beef.

STEP 6. Microwave the bowl of pasta, meatballs and sauce for 45 seconds, then
mix all the food together until pasta sauce is thoroughly mixed throughout
all the ingredients.

STEP 7. Add the fat free mozzarella cheese on top of the dish and enjoy this
extremely filling, satisfying and savory which will become your go-to
favorite!
41 THE BRO COOKBOOK

RECIPE 06

Chicken Fettucine Alfredo

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

639 71 55 15 11

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Dice chicken breast into small cubes and cook in a medium heat pan
Breast – 6 Ounces (Cooked sprayed with 0 calorie cooking spray.
Weight) Bro Tip: Cook the chicken in bulk so you have a lot prepared in the fridge
z Banza Fettuccini Chickpea Pasta

for when you want to make this recipe later in the week!
(or similar chickpea protein
STEP 2. Boil water in a pan and add the chickpea pasta then stir occasionally until
pasta substitute) – 195g (Cooked
fully cooked through.
Weight)
STEP 3. Steam broccoli by putting broccoli florets in a pot with 1 cup of water on
z Low Fat Alfredo Sauce – 60g
medium heat with cover for 8-10 minutes or until the raw vegetable is
z Fat Free Mozzarella Cheese – fully cooked through to be tender.
28g
Bro Tip: Cook the Broccoli in bulk so you have a lot prepared in the fridge
z Broccoli – 170g (Cooked Weight)
for when you want to make this recipe later in the week!

STEP 4. Dump the pasta and water in a drainer in your sink and include your
portion of the pasta on a bowl.

STEP 5. Include cooked chicken and steamed broccoli on top of pasta, then add
the alfredo sauce on top of all the food.

STEP 6. Microwave the bowl of pasta, chicken, broccoli and sauce for 45 seconds,
then mix all the food together until alfredo sauce is thoroughly mixed
throughout all the ingredients.

STEP 7. Add the fat free mozzarella cheese on top of the dish and enjoy this
perfect meal that will satisfy a classic Italian craving!
 THE BRO COOKBOOK 42

RECIPE 07

Chicken Tenders
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

495 67 21 12 0

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Slice chicken breast into thin, long pieces to resemble a chicken tender.
Breast – 6 Ounces (Cooked STEP 2. Include whole egg and egg whites in a bowl, then mix them together.
Weight)
STEP 3. Include bread crumbs in separate bowl for dipping.
z Low Calorie Bread Crumbs
STEP 4. Dip sliced chicken breast in the egg mixture first, then dip them in the
(lowest calorie option) – 56g
bread crumbs on each side.
z Whole Egg – 1 Egg
STEP 5. Spray medium heat pan with 0 calorie cooking spray and cook the
z Cartoned Egg Whites – 138g chicken tenders dipped in the egg and bread crumbs until the tenders
are thoroughly cooked through on each side.

STEP 6. Enjoy this filling, high protein meal that will leave you feeling like a kid
again, only you’re now making gains bro!
43 THE BRO COOKBOOK

RECIPE 08

Pesto Pasta
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

847 67 64 39 15

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Dice chicken breast into thin slices and cook in a medium heat pan
Breast – 6 Ounces (Cooked sprayed with 0 calorie cooking spray.
Weight) Bro Tip: Cook the chicken in bulk so you have a lot prepared in the fridge
z Banza Rotini Chickpea Pasta (or

for when you want to make this recipe later in the week!
similar chickpea protein pasta
STEP 2. Boil water in a pan and add the chickpea pasta then stir occasionally until
substitute) – 195g (Cooked
fully cooked through.
Weight)
STEP 3. Dump the pasta and water in a drainer in your sink and include your
z Avocado – 100g
portion of the pasta on a bowl.
z Fat Free Cream Cheese – 28g
STEP 4. Add cooked chicken breast slices on top of the pasta in your bowl.
z Basil – As much as you’d like
STEP 5. Add avocado, cream cheese, chopped basil, one whole freshly squeezed
z Lemon – 1 Squeezed lemon, lime, olive oil and water in a blender and blend all ingredients
z Lime – 1 Squeezed together to make the pesto sauce (may need to use more water if sauce

z Olive Oil – 15ml is too thick).

z Water – 4 Ounces STEP 6. Include the homemade pesto sauce on top of the pasta and chicken,
then add chopped spinach and diced grape tomatoes on top to garnish.
z Spinach – Handful Chopped
Bro Tip: Remember to season your dishes with salt and pepper as desired
z Grape Tomatoes – 100g Diced
for more flavor.

STEP 7. Indulge on this delicious and wholesome dish without any guilt!
 THE BRO COOKBOOK 44

RECIPE 09

Papa B’s Brotein Chili (Cooked In Bulk)

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

382 29g 51g 7g 12g

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef – 16 STEP 1. Spray large medium heat pan with 0 calorie cooking spray and sauté
Ounces (1 Lb.) (Raw Weight) diced onion, green bell pepper and sweet peppers until tender.

z Diced Onion – 1 Whole Onion STEP 2. Add lean ground beef to cook with the sautéd vegetables for 5 minutes

z Diced Green Bell Pepper – 1 or until tender and almost fully cooked through.

Whole Green Bell Pepper STEP 3. Add canned tomato soup, chili beans and kidney beans in a big pot that’s

z Diced Small Sweet Peppers simmering.

(Orange, Yellow, Red) – 3 Small STEP 4. Add lean ground beef and votable mixture into the big pot that has the
Sweet Peppers canned tomato soup, chili beans and kidney beans then mix all ingredients

z Reduced Sodium Canned together.

Tomato Soup – 2 Large Cans STEP 5. Simmer for 3-4 hours or until fully cooked through making sure you’re

z Reduced Sodium Chili Beans (In checking frequently every 20-30 minutes.

Mild Chili Sauce) – 2 Large Cans STEP 6. After the dish is done cooking, let it stand for 20-30 minutes to cool and

z Reduced Sodium Kidney Beans stir all the ingredients in the pot every 5 minutes for the next 20 minutes.

(In Mild Chili Sauce) – 1 Large STEP 7. Serve one out of the 6 large servings this recipe creates in a bowl and
Can enjoy this heart warming, delicious and filling meal!

z Chili Powder – 1 Tsp Bro Tip: Use a Crock-Pot if you prefer to have a better cooking experience

over a large pot if you have one!
z Salt – 1 Tsp

z Pepper – 1 Tsp
45 THE BRO COOKBOOK

CHAPTER

06One Night Stand Recipes

 THE BRO COOKBOOK 46

RECIPE 01

Rice Cakes With Avocado & Sliced Tomato

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

314 5 40 15 8

INGREDIENTS: COOKING DIRECTIONS:

z Plain Rice Cake (Lightly salted if STEP 1. Slice Avocado and Tomato into thin pieces.
preferred): 4 Rice Cakes STEP 2. Add slice of tomato on top of each rice cake.
z Avocado – 100g STEP 3. Add slices of avocado on top of tomato on the rice cakes.
z Tomato – 4 Slices STEP 4. (optional): Add sea salt and cracked black pepper on top as desired for
taste.

STEP 5. Enjoy this super filling and savory snack at any time of the day!
47 THE BRO COOKBOOK

RECIPE 02

Rice Cakes With Sliced

Mozzarella & Tomato
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

293 13 33 10 1

INGREDIENTS: COOKING DIRECTIONS:

z Plain Rice Cake (Lightly salted if STEP 1. Slice Mozzarella and Tomato into thin pieces.
preferred): 4 Rice Cakes STEP 2. Add slice of tomato on top of each rice cake.
z Fresh Mozzarella – 56g STEP 3. Add very thin slices of mozzarella on top of tomato on the rice cakes.
z Tomato – 4 Slices STEP 4. (optional): Add sea salt and cracked black pepper on top as desired for
taste.

STEP 5. Enjoy this delicious meal as an appetizer or snack at any time of the day!
 THE BRO COOKBOOK 48

RECIPE 03

Peanut Butter Banana Rice Cakes

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

483 12 69 20 4

INGREDIENTS: COOKING DIRECTIONS:

z Chocolate Or Caramel Rice Cake STEP 1. Spread peanut butter evenly on chocolate or caramel rice cakes.
– 4 Rice Cakes STEP 2. Thinly slice banana and evenly distribute the pieces on top of each rice
z Peanut Butter – 32g cake with peanut butter spread.

z Banana – ½ Banana STEP 3. (optional): Add a dash of ground cinnamon on top of each rice cakes with

z Cinnamon (optional) – ½ tsp peanut butter spread and thinly sliced banana to top off with more flavor.

STEP 4. Enjoy this perfect pre-workout snack to get through your workouts full
of energy!
49 THE BRO COOKBOOK

RECIPE 04

Green Apple Cinnamon Almond

Butter Rice Cakes
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

438 10 64 18 5

INGREDIENTS: COOKING DIRECTIONS:

z Apple Cinnamon Rice Cake – 4 STEP 1. Spread almond butter evenly on apple cinnamon rice cakes.
Rice Cakes STEP 2. Thinly slice green apple and evenly distribute the pieces on top of each
z Almond Butter – 32g rice cake with almond butter spread.

z Green Apple – ½ Apple STEP 3. (optional): Add a dash of ground cinnamon on top of each rice cakes with
almond butter spread and thinly sliced green apple to top off with more
flavor.

STEP 4. Enjoy this snack at any time to curb a sweet tooth and stay on track!
 THE BRO COOKBOOK 50

RECIPE 05

Chocolate Peanut Butter Sludge Rice Cakes

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

450 26 56 15 2

INGREDIENTS: COOKING DIRECTIONS:

z Chocolate Rice Cake – 4 Rice STEP 1. Add protein powder, peanut butter and almond milk in a small bowl or cup
Cakes then mix ingredients altogether until you get a sludge consistency (you

z Whey Protein Powder (Chocolate may need to use more almond milk than what the recipe calls for).

Flavor Is Best For This Recipe) STEP 2. Crack chocolate rice cakes into pieces and use them to dip into the
– 1 Scoop (80-120 calories with sludge bowl or cup.
18-25g per scoop) (I recommend STEP 3. Dip away and enjoy this decadent snack to curb any sweet tooth or
the Impact Whey by MyProtein, chocolate craving!
here’s the link to get it: https://
tidd.ly/2Le8QMm Use code
ASEELVIP at checkout for big
discount)

z Peanut Butter – 16g

z Unsweetened Almond Milk – 4

Ounces
51 THE BRO COOKBOOK

RECIPE 06

Sliced Apples With Peanut

Butter Or Almond Butter
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

294 8 36 16 7

INGREDIENTS: COOKING DIRECTIONS:

z Apple (Any Apple Type As STEP 1. Thinly slice apple and add a dash of ground cinnamon on top of the sliced
Desired) – 1 Apple apples (optional) to add more flavor

z Peanut Butter or Almond Butter STEP 2. Add peanut butter or almond butter in a small bowl and use as a dip for
– 32g the sliced apple.

z Cinnamon (optional) – ½ tsp STEP 3. Enjoy this super convenient and quick snack at any time of the day when
you’re on the go!
 THE BRO COOKBOOK 52

RECIPE 07

Celery Sticks And Carrots With

Peanut Butter Or Almond Butter
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

284 10 29 16 9

INGREDIENTS: COOKING DIRECTIONS:

z Celery – 170g STEP 1. Slice celery into long pieces.

z Baby Carrots – 170g STEP 2. Include slices of celery and baby carrots in a plate.

z Peanut Butter Or Almond Butter STEP 3. Include peanut butter or almond butter in a small bowl.
– 32g STEP 4. Enjoy taking this to-go in order to conveniently have a snack whenever!
53 THE BRO COOKBOOK

RECIPE 08

Rice Cakes With Tuna

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

292 23 32 6 1

INGREDIENTS: COOKING DIRECTIONS:

z Plain Rice Cake (Lightly salted if STEP 1. Drain canned tuna in water and add it into a bowl along with including
preferred): 4 Rice Cakes the mayonnaise, mustard, sea salt (optional), and cracked black pepper

z Canned Tuna In Water – 1 Can (optional), then mix the ingredients altogether.

Drained STEP 2. Add thinly sliced tomato on top of each rice cake.

z Low Fat Mayonnaise – 15g STEP 3. Distribute the tuna mixture evenly on top of all the rice cakes with tomato.

z Mustard – 5g STEP 4. (optional): Add hot sauce as desired for tase.

z Tomato – 4 Slices STEP 5. Enjoy this filling and savory snack at any time of the day that’s full of
bro-tein!
 THE BRO COOKBOOK 54

CHAPTER

07
Thirsty Thursday’s Recipes
55 THE BRO COOKBOOK

RECIPE 01

Banana Blueberry Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

294 21 44 6 7

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen banana, blueberries, almond milk, ice cubes, protein
Flavor Is Best For This Recipe) powder, and artificial sweetener (optional) in that specific order in a
– 1 Scoop (80-120 calories with blender.
18-25g per scoop) (I recommend STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
the Impact Whey by MyProtein, yet thick consistency.
here’s the link to get it: https://
STEP 3. Enjoy this sweet treat full of protein for a refreshing post-workout!
tidd.ly/2Le8QMm Use code
ASEELVIP at checkout for big
discount)

z Frozen Banana – 1 Banana

z Frozen Blueberries – 100g

z Unsweetened Almond Milk – 10

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 56

RECIPE 02

Strawberry Banana Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

292 21 45 5 7

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen banana, strawberries, almond milk, ice cubes, protein
Flavor Is Best For This Recipe) powder, and artificial sweetener (optional) in that specific order in a
– 1 Scoop (80-120 calories with blender.
18-25g per scoop) (I recommend STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
the Impact Whey by MyProtein, yet thick consistency.
here’s the link to get it: https://
STEP 3. Enjoy this smoothie to curb any sweet tooth that comes your way!
tidd.ly/2Le8QMm Use code
ASEELVIP at checkout for big
discount)

z Frozen Banana – 1 Banana

z Frozen Strawberries – 140g

z Unsweetened Almond Milk – 10

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
57 THE BRO COOKBOOK

RECIPE 03

Strawberry Blueberry Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

238 20 30 5 6

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen strawberries, blueberries, almond milk, ice cubes, protein
Flavor Is Best For This Recipe) powder, and artificial sweetener (optional) in that specific order in a
– 1 Scoop (80-120 calories with blender.
18-25g per scoop) (I recommend STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
the Impact Whey by MyProtein, yet thick consistency.
here’s the link to get it: https://
STEP 3. Enjoy this super filling and sweet smoothie to curb any sweet tooth!
tidd.ly/2Le8QMm Use code
ASEELVIP at checkout for big
discount)

z Frozen Strawberries– 140g

z Frozen Blueberries – 100g

z Unsweetened Almond Milk – 10

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 58

RECIPE 04

Mixed Berry Almond Butter Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

360 25 39 15 13

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen mixed berry blend, almond milk, almond butter, ice cubes,
Or Chocolate Flavor Is Best For protein powder, and artificial sweetener (optional) in that specific order
This Recipe) – 1 Scoop (80-120 in a blender.
calories with 18-25g per scoop) (I STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
recommend the Impact Whey by yet thick consistency.
MyProtein, here’s the link to get
STEP 3. Enjoy this super filling and sweet yet delicate smoothie to keep you
it: https://tidd.ly/2Le8QMm Use
fueled for your day!
code ASEELVIP at checkout for
big discount)

z Frozen Mixed Berry Blend – 280g

z Almond Butter – 16g

z Unsweetened Almond Milk – 10

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
59 THE BRO COOKBOOK

RECIPE 05

Strawberry Peanut Butter Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

330 24 35 13 8

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen strawberries, almond milk, peanut butter, ice cubes,
Or Chocolate Flavor Is Best For protein powder, and artificial sweetener (optional) in that specific order
This Recipe) – 1 Scoop (80-120 in a blender.
calories with 18-25g per scoop) (I STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
recommend the Impact Whey by yet thick consistency.
MyProtein, here’s the link to get
STEP 3. Enjoy this filling smoothie that will become your favorite treat before or
it: https://tidd.ly/2Le8QMm Use
after your workouts!
code ASEELVIP at checkout for
big discount)

z Frozen Strawberries – 280g

z Peanut Butter – 16g

z Unsweetened Almond Milk – 10

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 60

RECIPE 06

Blueberry Almond Butter Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

296 23 26 14 6

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen blueberries, almond milk, almond butter, ice cubes, protein
Or Chocolate Flavor Is Best For powder, and artificial sweetener (optional) in that specific order in a
This Recipe) – 1 Scoop (80-120 blender.
calories with 18-25g per scoop) (I STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
recommend the Impact Whey by yet thick consistency.
MyProtein, here’s the link to get
STEP 3. Enjoy this easy to make smoothie at any time to curb your sweet tooth!
it: https://tidd.ly/2Le8QMm Use
code ASEELVIP at checkout for
big discount)

z Frozen Blueberries – 140g

z Almond Butter – 16g

z Unsweetened Almond Milk – 8

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
61 THE BRO COOKBOOK

RECIPE 07

Banana Protein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

235 20 32 4 4

INGREDIENTS: COOKING DIRECTIONS:

z Whey Protein Powder (Vanilla STEP 1. Include frozen banana, almond milk, ice cubes, protein powder, and
Or Chocolate Flavor Is Best For artificial sweetener (optional) in that specific order in a blender.
This Recipe) – 1 Scoop (80-120 STEP 2. Blend all ingredients together until thoroughly mixed through for a smooth
calories with 18-25g per scoop) (I yet thick consistency.
recommend the Impact Whey by
STEP 3. Enjoy this extremely easy and convenient smoothie at any time of the
MyProtein, here’s the link to get
day!
it: https://tidd.ly/2Le8QMm Use
code ASEELVIP at checkout for
big discount)

z Frozen Banana – 1 Banana

z Unsweetened Almond Milk – 8

Ounces

z Ice Cubes – Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 62

CHAPTER

08
One Pump Chumps
Recipes
63 THE BRO COOKBOOK

RECIPE 01

Egg Bro-rrito
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

342 47 27 7 8

INGREDIENTS: COOKING DIRECTIONS:

z Large Low Calorie Wrap (Lowest STEP 1. Crack whole egg in bowl then mix cartoned egg whites and whisk
calorie option) – 1 Wrap together. (Add and whisk in splash of unsweetened almond milk to make

z Whole Egg – 1 Egg egg scramble fluffier)

z Cartoned Egg Whites – 184g STEP 2. Cook diced onion, pepper, mushroom and spinach in medium heat pan
sprayed with 0 calorie cooking spray.
z Fat Free Cheddar Cheese – 28g
STEP 3. Add egg mixture to medium heat pan with the cooked vegetables until
z Diced Onion – 10g
they cook together.
z Diced Green Bell Pepper – 25g
STEP 4. In a separate medium heat pan with 0 calorie cooking spray, heat the
z Diced Mushroom – 50g large low calorie tortilla on each side until browned.
z Diced Spinach – However Much STEP 5. Add heated tortilla on a plate and then include the egg and vegetable
You’d Like scramble in the middle of the wrap.

STEP 6. Add fat free cheese on top of the scramble then fold the wrap on each
side in a burrito formation.

STEP 7. (optional): Use salsa and hot sauce as desired for taste.

STEP 8. Enjoy this delicious, high protein burrito to start your day off strong bro!
 THE BRO COOKBOOK 64

RECIPE 02

Bro Breakfast Tacos

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

596 47 60 18 12

INGREDIENTS: COOKING DIRECTIONS:

z White Or Yellow Corn Tortillas – 4 STEP 1. Crack whole egg in bowl then mix cartoned egg whites and whisk
Tacos together. (Add and whisk in splash of unsweetened almond milk to make

z Whole Egg – 1 Egg egg scramble fluffier)

z Cartoned Egg White – 230g STEP 2. Cook egg mixture in medium heat pan sprayed with 0 calorie cooking
spray.
z Shredded Lettuce – However
Much You’d Like STEP 3. In a separate medium heat pan with 0 calorie cooking spray, heat the
tortillas on each side until browned.
z Diced Tomato – 100g
STEP 4. Add heated tortillas on a plate and then include the egg scramble in the
z Diced Onion – 25g
middle of each tortilla.
z Diced Avocado – 75g
STEP 5. Add shredded lettuce, diced tomato, onion, avocado and shredded
z Shredded Fat Free Cheddar cheese on top of each egg tortilla in that specific order.
Cheese – 28g
STEP 6. (optional): Use salsa and hot sauce as desired for taste.

STEP 7. Forget taco Tuesday and enjoy these delicious, high protein, filling tacos
any day of the week!
65 THE BRO COOKBOOK

RECIPE 03

Grilled Cheese
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

230 31 20 2 6

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (40-70 STEP 1. Cook deli turkey meat on a medium heat pan with 0 calorie cooking spray
calories per piece with as high for 3-4 minutes or until turkey is browned.
protein as possible) – 2 Slices STEP 2. Add cheese slices on top of cooked deli turkey meat.
z Fat Free Cheddar Cheese Slices STEP 3. Add cooked deli meat with the slightly melted cheese on top in between
– 2 Slices 2 slices of the low calorie bread.
z Deli Turkey Breast – 112g STEP 4. Brown each side of the sandwich in a medium heat pan with 0 calorie
cooking spray until each side is crisped.

STEP 5. Enjoy this super simple yet high protein grilled cheese without ever
feeling guilty about it!
 THE BRO COOKBOOK 66

RECIPE 04

Bro Breakfast Pitas

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

457 50 38 10 20

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie/Lower Carb Pita STEP 1. Crack whole egg in bowl then mix cartoned egg whites and whisk
Bread (60-130 calories per piece together. (Add and whisk in splash of unsweetened almond milk to make
with as high protein as possible) egg scramble fluffier)
– 2 Pitas STEP 2. Cook egg mixture in medium heat pan sprayed with 0 calorie cooking
z Whole Egg – 1 Egg spray.

z Cartoned Egg Whites – 184g STEP 3. In a separate medium heat pan with 0 calorie cooking spray, heat the

z Diced Red Pepper – 50g pitas on each side until browned.

z Diced Cucumber – 50g STEP 4. Add heated pitas on a plate and then include the egg scramble either
inside the middle of each pita through the fold or right on top of the
z Diced Spinach – However Much
tortillas to make it an open-faced pita.
You’d Like
STEP 5. Add diced red pepper, cucumber and spinach in the middle of or on top
of each egg pita in that specific order.

STEP 6. (optional): Use salsa and hot sauce as desired for taste.

STEP 7. Fresh, tasty and filling meal you’ll love to start your day with bro!
67 THE BRO COOKBOOK

RECIPE 05

Overnight Broatmeal Parfait

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

658 36 80 25 15

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Add almond milk to the quick oats and cook in the microwave for 3

z Unsweetened Vanilla Almond minutes.

Milk – 10 Ounces STEP 2. (optional): Add 0 calorie artificial sweetener and cinnamon to cooked

z Fat Free Greek Yogurt – 170g (1 oatmeal then mix thoroughly.

serving) STEP 3. Layer sliced strawberries on top of the cooked oatmeal.

z Sliced Strawberries – 100g STEP 4. Layer Greek yogurt on top of the strawberries and oats.

z Blueberries – 50g STEP 5. Layer the blueberries on top of the Greek yogurt.

z Mixed Nuts – 28g STEP 6. Layer the mixed nuts on top of the Greek yogurt and blueberries.

z Cinnamon (optional) – 1 Tsp STEP 7. Cover the bowl or container of the layered oatmeal parfait and put it in

z 0 Calorie Artificial Sweetener – 1 the fridge overnight or for a few hours.

Tsp STEP 8. Enjoy this meal the next day at any time or even in a few hours for an
extremely satisfying yet filling dessert dish!
 THE BRO COOKBOOK 68

RECIPE 06

Turkey Bronini
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

279 33 22 6 6

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (40-70 STEP 1. Include turkey breast, mozzarella cheese, and tomato slices on top of
calories per piece with as high one side of the low calorie bread in that specific order.
protein as possible) – 2 Slices STEP 2. Spread mayonnaise on the other piece of bread and put both slices
z Fat Free Mozzarella Cheese together as a sandwich.
Slices – 2 Slices STEP 3. Cook the sandwich for a few minutes until each side is browned and
z Deli Turkey Breast – 112g crisp in either a press griddle (easiest) or medium heat pan with 0 calorie

z Sliced Tomato – 1 Slice cooking spray.

z Low Fat Mayonnaise – 15g STEP 4. Enjoy this easy to make panini for lunch or whenever you work up an
appetite bro!
69 THE BRO COOKBOOK

RECIPE 07

Turkey Or Roast Beef Sandwich

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

260 29 21 7 7

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (40-70 STEP 1. Include turkey breast or roast beef, sliced cheese, lettuce and tomato on
calories per piece with as high top of one side of the low calorie bread in that specific order.
protein as possible) – 2 Slices STEP 2. Spread mayonnaise and mustard (optional) on the other piece of bread
z Fat Free Cheddar Or Mozzarella and put both slices together as a sandwich.
Cheese Slices – 1 Slice STEP 3. Enjoy this super simple and convenient sandwich for a quick lunch bro!
z Deli Turkey Breast Or Deli Roast
Beef – 112g

z Sliced Tomato – 1 Slice

z Romaine Lettuce – 1 Leaf

z Low Fat Mayonnaise – 15g

z Mustard (optional) – However

Much You’d Like.
 THE BRO COOKBOOK 70

RECIPE 08

Chicken Sandwich
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

388 53 21 7 7

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (40-70 STEP 1. Include cooked butterflied chicken breast, sliced cheese, lettuce,
calories per piece with as high tomato, onion and pickle on top of one side of the low calorie bread in
protein as possible) – 2 Slices that specific order.

z Fat Free Cheddar Or Mozzarella STEP 2. Spread ketchup and mustard (optional) on the other piece of bread and
Cheese Slices – 1 Slice put both slices together as a sandwich.

z Grilled Chicken Breast – 6 STEP 3. Enjoy this protein packed meal over any drive through to save on load of
Ounces (Cooked Weight) calories without sacrificing on flavor and fulfillment bro!

z Sliced Tomato – 1 Slice

z Romaine Lettuce – 1 Leaf

z Onion – 1 Slice

z Slied Pickles – However much

You’d Like.

z Reduced Sugar Ketchup – 10g

z Mustard (optional) – However

Much You’d Like.
71 THE BRO COOKBOOK

RECIPE 09

Chicken Salad
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

573 47 34 28 7

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Diced Chicken Breast – STEP 1. Include cooked diced chicken breast, green grapes, avocado, dried
6 Ounces (Cooked Weight) cranberries, mixed nuts, green onion and mayonnaise in a bowl in that

z Diced Green Grapes – 50g specific order.

z Diced Avocado – 50g STEP 2. Mix all the ingredients together until mayonnaise is thoroughly mixed.

z Dried Cranberries – 20g (1/2 STEP 3. Enjoy this by itself, as a sandwich, on top of bread or rice cakes but

serving) however way you choose to do so, be prepared to fall in love with this
go-to recipe bro!
z Mixed Nuts – 14g

z Diced Green Onion – 1 Tbsp

z Low Fat Mayonnaise – 30g (2

servings)
 THE BRO COOKBOOK 72

RECIPE 10

Steak Salad
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

549 51 17 30 6

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Top Sirloin Steak – 6 STEP 1. Add romaine lettuce in a bowl and then add the thinly sliced cooked top
Ounces (Cooked Weight) sirloin steak, sliced avocado, beets, onion, bell peppers and balsamic

z Romaine Lettuce – However vinaigrette in that specific order.

Much You’d Like. STEP 2. Mix all the ingredients together until balsamic vinaigrette is thoroughly

z Sliced Avocado – 50g mixed.

z Sliced Beets – 50g STEP 3. Enjoy this extremely filling and delicious meal for a lunch or dinner to stay
on top of your grind bro!
z Sliced Onion – 25g

z Sliced Bell Peppers – 50g

z Low-Fat Balsamic Vinaigrette –

30ml
73 THE BRO COOKBOOK

RECIPE 11

Cobb Salad
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

631 59 15 35 6

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Boneless Skinless STEP 1. Add iceberg lettuce in a bowl and then add the thinly sliced or diced
Chicken Breast – 6 Ounces cooked chicken breast, sliced hard boiled eggs, avocado, grape
(Cooked Weight) tomatoes, mixed nuts and balsamic vinaigrette in that specific order.

z Iceberg Lettuce – However Much STEP 2. Mix all the ingredients together until balsamic vinaigrette is thoroughly
You’d Like. mixed.

z Sliced Hard Boiled Egg – 2 Eggs STEP 3. Skip on the sneaky high calorie salads that claim to be healthy in

z Sliced Avocado – 50g restaurants and make this power packed cobb that’ll become your go-to
favorite bro!
z Grape Tomatoes – 50g

z Mixed Nuts – 14g

z Low-Fat Balsamic Vinaigrette –

30ml
 THE BRO COOKBOOK 74

RECIPE 12

Chicken Wrap
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

527 62 34 18 12

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Flat Wrap (80-150 STEP 1. Include low calorie flat wrap on a plate and add cooked chicken breast,
calories per piece with as high coleslaw mix, sliced avocado, tomato, cheddar cheese, mayonnaise and
protein as possible) – 1 Wrap mustard (optional) in that specific order in the middle of the wrap.

z Cooked Boneless Skinless STEP 2. Fold the wrap together on each side to make sure none of the food falls
Chicken Breast – 6 Ounces from any corner.
(Cooked Weight) STEP 3. Skip the chicken wrap from McDonalds and make some serious gains
z Classic Coleslaw Mix – 1 Handful with this one as it’ll be just as delicious yet much more filling bro!

z Sliced Avocado – 50g

z Sliced Tomato – 2 Slices

z Fat Free Cheddar Cheese – 28g

z Low-Fat Mayonnaise – 15g

z Mustard (optional) – However

Much You’d Like.
75 THE BRO COOKBOOK

RECIPE 13

Southwestern Steak Wrap

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

684 72 49 24 12

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Flat Wrap (80-150 STEP 1. Include low calorie flat wrap on a plate and add cooked sirloin steak,
calories per piece with as high romaine lettuce, drained canned black beans, corn, diced red pepper,
protein as possible) – 1 Wrap red onion, mozzarella cheese, parsley, mayonnaise and siracha in that

z Cooked Top Sirloin Steak – 6 specific order in the middle of the wrap.

Ounces (Cooked Weight) STEP 2. Fold the wrap together on each side to make sure none of the food falls

z Romaine Lettuce – 1 Handful from any corner.

z Canned Black Bean (No Sodium STEP 3. Spice up your day to get it moving with this flavor packed wrap you’re

Added) – 65g going to get addicted to bro!

z Canned Corn (No Sodium

Added) – 60g

z Diced Red Pepper – 50g

z Diced Red Onion – 25g

z Fat Free Mozzarella Cheese –

28g

z Dice Parsley – 1 Tbsp

z Low-Fat Mayonnaise – 15g

z Siracha – 5g
 THE BRO COOKBOOK 76

CHAPTER

09
Dine And Dash Recipes
(Cheap/On A Budget Meals)
77 THE BRO COOKBOOK

RECIPE 01

Chipotle Bowl
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

718 64 75 17 10

INGREDIENTS: COOKING DIRECTIONS:

z Cooked 93/7 Lean Ground Beef STEP 1. Include cooked white rice, ground beef or ground turkey, black beans,
Or 93/7 Lean Ground Turkey – 6 corn, tomato, shredded mozzarella or cheddar cheese, chopped romaine
Ounces (Cooked Weight) lettuce and salsa in a big bowl in that specific order.

z Cooked White Rice – 150g STEP 2. Mix all the ingredients together or keep it ordered as is.
(Cooked Weight) STEP 3. (Optional): Add hot sauce as desired for taste.
z Canned Black Beans (No Sodium STEP 4. Who needs chipotle when you can make this epic homemade version
Added) – 65g that will make you feel so much better bro!
z Canned Corn (No Sodium
Added) – 60g

z Diced Tomato – 100g

z Diced Red Onion – 25g

z Fat Free Shredded Mozzarella Or

Cheddar Cheese – 28g

z Chopped Romaine Lettuce –

However much You’d Like

z Salsa – 60g
 THE BRO COOKBOOK 78

RECIPE 02

College Bro Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

670 55 71 16 9

INGREDIENTS: COOKING DIRECTIONS:

z Cooked 93/7 Lean Ground Beef STEP 1. Include cooked white rice, lean ground beef or ground turkey, black
Or 93/7 Lean Ground Turkey – 6 beans or pinto beans, steamed mixed vegetables and salsa in that
Ounces (Cooked Weight) specific order in a bowl.

z Cooked White Rice – 150g STEP 2. Mix all the ingredients together or keep it ordered as is.
(Cooked Weight) STEP 3. (Optional): Add hot sauce as desired for taste.
z Canned Black Beans or Pinto STEP 4. Count yourself on never joining the freshmen 15 after including this recipe
Beans (No Sodium Added) – 65g in your diet bro!
z Steamed Mixed Vegetables –
85g

z Salsa – 60g
79 THE BRO COOKBOOK

RECIPE 03

Protein Cereal
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

338 25 45 9 7

INGREDIENTS: COOKING DIRECTIONS:

z Plain Cheerios – 56g STEP 1. Include cheerios in a bowl.

z Unsweetened Almond Milk – 10 STEP 2. Mix 1 scoop of protein powder with the almond milk in a blender bottle
Ounces until shake is fully smooth throughout.

z Whey Protein Powder – 1 Scoop STEP 3. Pour the mixed protein powder and almond milk shake in the bowl with
cheerios.

STEP 4. This recipe will save your wallet and many unnecessary nights of snacking
bro!
 THE BRO COOKBOOK 80

RECIPE 04

Hard Boiled Avocado Broast

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

399 20 27 25 14

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (40-70 STEP 1. Toast low calorie bread slices.
calories per piece with as high STEP 2. Thinly slice hard boiled eggs.
protein as possible) – 2 Slices
STEP 3. Add avocado, diced red onion and tomato in a bowl.
z Hard Boiled Egg – 2 Eggs
STEP 4. Freshly squeeze lime, add sea salt and cracked black pepper then mix
z Avocado – 100g until you get a smooth consistency.
z Diced Red Onion – 25g STEP 5. Layer the avocado mixture on evenly on top of each piece of toast.
z Diced Tomato – 25g STEP 6. Add sliced hard boiled eggs evenly on top of each piece of toast with the
z Fresh Squeezed Lime – ½ Lime avocado mixture.

STEP 7. Step 7. Enjoy this delicate, budget friendly meal without feeling bad for
your wallet as the days of spending a fortune on avocado toast are over
bro!
81 THE BRO COOKBOOK

RECIPE 05

Chicken Drumsticks With Potato

And Mixed Vegetables
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

731 51 57 7 33

INGREDIENTS: COOKING DIRECTIONS:

z Chicken Drumsticks Without Skin STEP 1. Peel skin from chicken drumsticks and thinly slice gold potatoes.
(Peeled) – 4 Drumsticks STEP 2. Spray baking pan with 0 calorie cooking spray and pre-heat oven to 425
z Gold Potato – 200g (Cooked degrees to bake.
Weight) STEP 3. Add sliced gold potatoes in the baking pan and drizzle olive oil on top.
z Mixed Vegetables (Green STEP 4. Add mixed vegetables on top of the potatoes.
Bean, Carrot, Pea Blend) – 170g
STEP 5. Add peeled chicken drumsticks on top of the mixed vegetables and
(Cooked Weight)
potatoes.
z Olive Oil – 15ml
STEP 6. Bake in the oven that’s finished pre-heating to 425 degrees for 25-30
minutes or until all the food is fully cooked throughout.

Bro Tip: Season each layer of food (potatoes, mixed vegetables, then

chicken drumsticks) with sea salt, cracked black pepper, garlic powder,
onion powder and lemon pepper seasoning for more flavor.

STEP 7. Enjoy this hearty meal that will cure the largest appetite bro!
 THE BRO COOKBOOK 82

RECIPE 06

Chicken Thigh Stir-Fry

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

811 59 88 22 5

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Boneless Skinless STEP 1. Spray medium heat pan with 0 calorie cooking spray.
Chicken Thigh – 6 Ounces STEP 2. Dice cooked chicken thighs in small pieces.
(Cooked Weight)
STEP 3. Add in the cooked diced chicken thigh, cooked white rice, and steamed
z White Rice – 200g (Cooked mixed vegetables in the pan and stir all the ingredients together for 2-3
Weight) minutes.
z Steamed Mixed Vegetables STEP 4. Add whole egg on top and mix all the food together until egg is fully
(Green Bean, Carrot, Pea Blend) cooked through.
– 170g (Cooked Weight)
STEP 5. Turn off medium heat pan and add teriyaki sauce on top of the food then
z Whole Egg – 1 Egg mix together so everything is fully glazed.
z Sweet Baby Ray’s Teriyaki Sauce STEP 6. Include stir-fry on a plate to serve.
(Or Low Sugar Option) – 15ml
STEP 7. (optional): Use hot sauce as desired for taste.

STEP 8. Enjoy this simple to make dish that will become your favorite to make
when you’ve got extra chicken thigh and rice previously cooked in bulk!
83 THE BRO COOKBOOK

RECIPE 07

Mexican Beef Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

726 57 68 25 15

INGREDIENTS: COOKING DIRECTIONS:

z Cooked 93/7 Lean Ground Beef STEP 1. Add in cooked ground beef, brown rice, black beans, corn, avocado,
– 6 Ounces (Cooked Weight) cherry tomatoes, red and yellow bell peppers, onion and chopped cilantro

z Cooked Brown Rice – 150g in a big bowl in that specific order.

(Cooked Weight) STEP 2. Freshly squeeze lime on top of the food.

z Canned Black Beans (No Sodium STEP 3. (Optional): Include sea salt, cracked black pepper, hot sauce and siracha
Added) – 65g on top for flavor as desired.

z Canned Corn (No Sodium

Added) – 60g

z Diced Avocado – 50g

z Halved Cherry Tomatoes – 50g

z Diced Red Bell Pepper – 50g

z Diced Yellow Pepper – 50g

z Diced Onion – 25g

z Chopped Cilantro – 1 Tbsp

z Fresh Squeezed Lime – ½

Squeezed Lime
 THE BRO COOKBOOK 84

RECIPE 08

Cheesy Eggs
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

380 48 2 19 0

INGREDIENTS: COOKING DIRECTIONS:

z Whole Egg – 2 Eggs STEP 1. Crack whole eggs in a bowl and mix in cartoned egg whites.

z Cartoned Egg Whites – 184g STEP 2. Add splash of almond milk and whisk the egg mixture together.

z 1% Low Fat Shredded Cheddar STEP 3. Cook the eggs in medium heat pan sprayed with 0 calorie cooking spray
Cheese – 56g and add in the low fat shredded cheddar cheese on top of them right
before they get done being fully cooked.

STEP 4. Turn off the heat but cover the pan for 1-2 minutes until the cheese is
fully melted on top of the eggs.

STEP 5. Include cheesy eggs on a plate to serve.

STEP 6. (Optional): Add hot sauce as desired for taste.

STEP 7. Enjoy this classic savory meal that is heavy in protein but light on the
wallet bro!
85 THE BRO COOKBOOK

RECIPE 09

Peanut Buter And Banana On Toast

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

375 13 49 17 11

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (lowest calorie STEP 1. Toast bread in a toaster or heat on a pan sprayed with 0 calorie cooking
option between 40-80 calories spray until browned on each side.
per slice) – 2 Slices STEP 2. Spread peanut butter evenly on both slices of low calorie bread.
z Banana – 1 Banana STEP 3. Slice banana and evenly distribute the slices on top of the bread with
z Peanut Butter – 32g peanut butter.

STEP 4. Enjoy this perfect pre-workout snack to fuel you for the best workouts
bro!
 THE BRO COOKBOOK 86

RECIPE 10

Almond Butter And Cinnamon

Apple On Toast
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

365 12 46 19 13

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Bread (lowest calorie STEP 1. Toast bread in a toaster or heat on a pan sprayed with 0 calorie cooking
option between 40-80 calories spray until browned on each side.
per slice) – 2 Slices STEP 2. Spread almond butter evenly on both slices of low calorie bread.
z Apple – 1 Apple STEP 3. Slice apple and evenly distribute the slices on top of the bread with
z Almond Butter – 32g almond butter.

z Cinnamon – 1 Tsp STEP 4. Enjoy this perfect pre-workout snack to help you with the perfect pump
in the gym bro!
87 THE BRO COOKBOOK

RECIPE 11

Tuna, Rice, Black Beans, Avocado And Salsa

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

530 29 68 17 14

INGREDIENTS: COOKING DIRECTIONS:

z Canned Tuan In Water – 1 Can STEP 1. Drain canned tuna in water and include in a bowl.
(Drained) STEP 2. Add white rice, and drained canned black beans in the bowl with tuna.
z White Rice – 150g (Cooked STEP 3. Add mashed avocado and salsa then mix all the ingredients together in
Weight) the bowl.
z Canned Black Beans (No Sodium STEP 4. Enjoy this easy to make meal without ever having to waste any
Added) – 65g unnecessary time or money bro!
z Avocado – 100g

z Salsa – 60g
 THE BRO COOKBOOK 88

RECIPE 12

Salmon, Rice, Black Beans,

Olive Oil and Salsa
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

511 31 59 17 7

INGREDIENTS: COOKING DIRECTIONS:

z Canned Boneless And Skinless STEP 1. Drain canned salmon in water and include in a bowl.
Salmon in Water – 1 Can STEP 2. Add white rice, and drained canned black beans in the bowl with salmon.
(Drained)
STEP 3. Add olive oil and salsa then mix all the ingredients together in the bowl.
z White Rice – 150g
STEP 4. Enjoy this flavorful and savory meal on a budget that will keep you full
z Canned Black Beans (No Sodium throughout the day bro!
Added) – 65g

z Olive Oil – 15ml

z Salsa – 60g
89 THE BRO COOKBOOK

RECIPE 13

Ham Or Turkey And Cheese Veggie Rolls

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

246 27 11 11 2

INGREDIENTS: COOKING DIRECTIONS:

z Deli Ham Or Turkey Meat – 112g STEP 1. Add deli ham or turkey, cubed cheese, sliced cucumber and tomato in
(In Slices) that specific order on a tooth pick to hold all the food together.

z Cubed Colby And Monterey STEP 2. Enjoy this easy to make snack to keep you on your goals at any occasion
Jack Cheese – 30g (1 Serving/7 bro!
Cubes)

z Sliced Cucumber – As Much As

You’d Like.

z Sliced Tomato – 100g

 THE BRO COOKBOOK 90

RECIPE 14

Bro Breakfast Bagel

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

611 42 61 19 4l

INGREDIENTS: COOKING DIRECTIONS:

z Low Calorie Thin bagel (80-120 STEP 1. Toast low calorie bagel thins or heat on a medium heat pan with 0 calorie
Calories Per Bagel) – 2 Bagels cooking spray until browned on each side.

z Whole Egg – 1 Egg STEP 2. Crack whole egg in a bowl and add in cartoned egg white then whisk

z Cartnoed Egg White – 184g together with a splash of almond milk (optional) to make mixture more
smooth.
z Turkey Bacon – 2 Slices
STEP 3. Cook egg mixture in medium heat pan with 0 calorie cooking spray until
z Fat Free Cheddar Cheese Slices
eggs fully cooked through.
– 2 Slices
STEP 4. Cook slices of turkey bacon in a medium heat pan with 0 calorie cooking
z Romaine Lettuce – 2 Leafs
spray until they’re crispy.
z Sliced Avocado – 50g
STEP 5. Include bagel thins in a plate to serve and add cooked eggs, sliced fat
z Sliced Tomato – 2 Slices free cheddar cheese, cooked turkey bacon, leaf of romaine lettuce,
sliced tomato and avocado on each bagel in that specific order to make
2 full breakfast bagels (distribute ingredients evenly on each bagel).

STEP 6. Enjoy this perfect meal to start your day and you’ll never think about
hitting the drive through after making this bro!
91 THE BRO COOKBOOK

CHAPTER

10 Wine And Dine Recipes

 THE BRO COOKBOOK 92

RECIPE 01

Ground Turkey Or Ground

Beef Stuffed Bell Peppers
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

851 80 92 17 8

INGREDIENTS: COOKING DIRECTIONS:

z Cooked 93/7 Lean Ground Beef STEP 1. Pit the top of the whole bell pepper colors of choice, so there is placement
Or 93/7 Lean Ground Turkey – 6 to stuff them from the top.
Ounces (Cooked Weight) STEP 2. Include cooked ground beef or turkey, onion, white rice, tomato paste,
z Whole Bell Pepper (Green, Red, ricotta and mozzarella or cheddar cheese in a bowl and mix the foods
Yellow Or Orange Color Of together thoroughly.
Choice) – 2 Bell Pepper STEP 3. Stuff the whole bell peppers with the food mixed together from the very
z Cooked Diced Onion – 50g top until each pepper is evenly stuffed.

z Cooked White Rice – 200g STEP 4. Preheat oven to 450 degrees and add stuffed bell peppers in a baking
(Cooked Weight) tray that’s sprayed with 0 calorie cooking spray.

z Tomato Paste – 30g STEP 5. Bake the stuffed bell peppers at 450 degrees for 15-20 minutes or until

z Fat Free Ricotta Cheese – 62g the bell peppers are soft and fully cooked from the outside.

z Fat Free Mozzarella Or Cheddar STEP 6. Enjoy this savory and filling meal to curb any hunger bro!

Cheese – 56g
93 THE BRO COOKBOOK

RECIPE 02

Cheese And Artichoke Stuffed

Chicken Breasts
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

477 76 15 8 4

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Butterfly big piece of boneless skinless chicken breast (slit the middle
Breast – 8 Ounces from top to bottom just enough to where you can open entire chicken

z Fat Free Cream Cheese – 28g breast)

z Fat Free Ricotta Cheese – 62g STEP 2. Evenly distribute layer of fat free cream cheese and ricotta cheese inside
the chicken breast.
z Fat Free Mozzarella Cheese –
28g STEP 3. Evenly distribute chopped artichoke and spinach inside the chicken
breast on top of the cream cheese and ricotta.
z Chopped Artichoke Hearts
(Ready In Jar Drained) – 85g STEP 4. Preheat the oven to 450 degrees and close the chicken breast so it’s one
stuffed piece.
z Chopped Spinach – 1 Handful
STEP 5. Bake the stuffed chicken breast in the oven at 450 degrees for 20-25
minutes or until the chicken breast is fully cooked through.

STEP 6. Add the mozzarella cheese on top of the stuffed chicken breast 2-3
minutes before it’s done cooking then place it back in the oven to finish
and melt the cheese on top.

STEP 7. Serve stuffed chicken breast on a plate and feel free to use hot sauce as
desired for more flavor (optional).

Bro Tip: Make many of these stuffed chicken breasts all at once and cook

in bulk with a large baking tray in order to have a lot leftover for the rest of
your week for a quick filling meal without having to prep at all!
 THE BRO COOKBOOK 94

RECIPE 03

Mediterranean Chicken Skewers

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

526 62 16 23 5

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Dice boneless skinless chicken breast into cubes.
Breast – 8 Ounces STEP 2. Use a long skewer and add in the cubed chicken breast, sliced bell onion,
z Sliced Onions – 50g green and red bell pepper, mushroom and zucchini in whatever order

z Sliced Green Bell Pepper – 50g you’d like.

z Sliced Red Bell Pepper – 50g STEP 3. Drizzle and rub olive oil on the food on the long skewer,

z Whole Mushrooms – 100g STEP 4. Pan sear or grill the chicken and vegetable skewers for 20-25 minutes
rotating each side frequently or until chicken is fully cooked through.
z Sliced Zucchini – 100g
STEP 5. Serve on a dish once skewers are fully cooked.
z Olive Oil – 15ml
Bro Tip: Prepare these skewers in bulk so you have a lot of these prepared

for the week to include with any other carb source as this is the perfect
high protein, high volume packed meal full of lean meat and vegetables!
95 THE BRO COOKBOOK

RECIPE 04

Mediterranean Beef Skewers

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

523 52 16 29 5

INGREDIENTS: COOKING DIRECTIONS:

z Lean Cubed Beef Stew Red Meat STEP 1. Use a long skewer and add in the pre-cubed stew meat, sliced bell onion,
– 6 Ounces green and red bell pepper, mushroom and zucchini in whatever order

z Sliced Onions – 50g you’d like.

z Sliced Green Bell Pepper – 50g STEP 2. Drizzle and rub olive oil on the food on the long skewer,

z Sliced Red Bell Pepper – 50g STEP 3. Pan sear or grill the beef and vegetable skewers for 15-20 minutes
rotating each side frequently or until beef is fully cooked through.
z Whole Mushrooms – 100g
STEP 4. Serve on a dish once skewers are fully cooked.
z Sliced Zucchini – 100g
Bro Tip: Prepare these skewers in bulk so you have a lot of these prepared
z Olive Oil – 15ml
for the week to include with any other carb source as this is the perfect
high protein, high volume packed meal full of lean meat and vegetables!
 THE BRO COOKBOOK 96

RECIPE 05

Chicken Parmesan
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

805 83 60 22 4

INGREDIENTS: COOKING DIRECTIONS:

z Boneless Skinless Chicken STEP 1. Butterfly big piece of boneless skinless chicken breast (slit the middle
Breast – 8 Ounces from top to bottom just enough to where you can open entire chicken

z Whole Egg – 2 Eggs breast so it’s thinner and cooks easier)

z Breadcrumbs – 56g STEP 2. Whisk whole eggs with a splash of almond milk (optional) in a bowl.

z Traditional Tomato Sauce (Ragu, STEP 3. Add breadcrumbs in a separate bowl.

Prego, Etc.) – 125g STEP 4. Spray 0 calorie cooking spray in medium heat pan.

z Fat Free Mozzarella Cheese – STEP 5. Dip butterflied chicken breast in whisked eggs then dip it in the
28g breadcrumbs until the full piece of chicken breast is covered.

STEP 6. Cook each side of the chicken breast covered in breadcrumbs for 8-10
minutes or until each side is fully seared and almost fully cooked.

STEP 7. Stee 7: Include foil in a baking pan until it’s fully covered and spray the
foil with 0 calorie cooking spray, then preheat the oven to 450 degrees.

STEP 8. Add the cooked and breaded chicken breast in the baking pan on top
of the foil, then include traditional tomato sauce on top of the chicken
breast, along with the mozzarella cheese to top it off.

STEP 9. Bake the chicken breast with the sauce and cheese on top for 12-15
minutes or until the chicken is fully cooked and the top is crisp.

STEP 10. Serve chicken parmesan on a dish and crush your cravings for Italian
with this alternative to what’s traditionally very high in calories and filled
with fat!
97 THE BRO COOKBOOK

RECIPE 06

Mediterranean Salsa Salad

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

416 16 56 17 14

INGREDIENTS: COOKING DIRECTIONS:

z Romaine Lettuce – However STEP 1. Include romaine lettuce, spinach, drained canned pinto beans, chick
Much You’d Like peas, diced cucumber, red onion and halved grape tomatoes in a bowl in

z Spinach – However Much You’d that specific order.

like STEP 2. Add olive oil, diced parsley, freshly squeezed lime, lemon, paprika,

z Drained Canned Pinto Beans (No cracked sea salt and black pepper, then mix all the ingredients together

Sodium Added) – 130g until all the foods are coated with the seasonings.

z Drained Canned Chick Peas (No STEP 3. Serve as a whole meal to fill up on a high protein dish without any meat

Sodium Added) – 122g included as this is a vegan friendly dish!

z Diced Cucumber – 50g

z Diced Red Onion – 25g

z Halved Grape Tomatoes – 100g

z Olive Oil – 15ml

z Diced Parsley – 1 Tsp

z Fresh Squeezed Lime – ½ Lime

z Fresh Squeezed Lemon – ½

Lemon

z Paprika – 1 Tsp
 THE BRO COOKBOOK 98

RECIPE 07

Avocado Green Pasta With Ground

Beef Or Ground Turkey Meatballs
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

845 76 61 37 12

INGREDIENTS: COOKING DIRECTIONS:

z Cooked 93/7 Lean Ground Beef STEP 1. Add cooked chickpea pasta and cooked 93/7 ground beef or 93/7 ground
Or 93/7 Ground Turkey – 4.5 turkey meatballs in a bowl to serve.
Ounces (Cooked Weight) STEP 2. Add Greek yogurt, avocado, olive oil, diced parsley, cilantro, fresh
z Banza Rotini Chickpea Pasta (or squeezed lime, lemon and water into a blender together in that specific
similar chickpea protein pasta order, then blend until you get a thin yet creamy sauce consistency (You
substitute) – 195g (Cooked may need to use more water if it’s too thick while blending).
Weight) STEP 3. Add green sauce on top of the chickpea pasta and meatballs then serve.
z Avocado – 75g STEP 4. Enjoy this unique, high protein dish with a sauce that will become your
z Fat Free Greek Yogurt – 227g (1 favorite to include in many other simple meals for a delicious condiment
Serving) that’s easy to make!

z Olive Oil – 10ml

z Diced Parsley – 1 Tbsp

z Diced Cilantro – 1 Tbsp

z Fresh Squeezed Lime – ½ Lime

z Fresh Squeezed Lemon – ½

Lemon

z Water – 4 Ounces (Use 2-4 more

ounces if sauce is too thick while
blending
99 THE BRO COOKBOOK

RECIPE 08

Tomato, Garlic And Onion

Chicken Eggplant Parmesan
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

522 46 28 22 2

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Butterflied Boneless STEP 1. Preheat oven to 450 degrees.

Skinless Chicken Breast – 6 STEP 2. Thinly slice eggplant and add them into a baking pan that has foil sprayed
Ounces (Cooked Weight) with 0 calorie cooking spray on top.
z Sliced Egg Plant – 200g STEP 3. Butterfly piece of chicken breast so it’s sliced in the middle in order to
z Ragu Or Prego Traditional open into a thin large piece then cook on each side for 5-8 minutes on
Tomato Sauce (Low Sodium each side on medium heat pan with 0 calorie cooking spray.
Version Or Similar Brand) – 125g STEP 4. Evenly drizzle olive oil on top of the sliced eggplant that’s on top of the foil
z Minced Garlic – 1 Tsp in a baking pan and also evenly distribute the traditional tomato sauce,

z Diced Onion – 25g minced garlic and diced onion on top.

z Olive Oil – 15ml STEP 5. Once the butterflied piece of chicken breast is close to being fully cooked,
add it on top of the eggplant, tomato sauce mixture.

STEP 6. Bake the chicken eggplant dish for 15-20 minutes or until the dish is full
cooked through.

STEP 7. Take the food off the foil/baking sheet and serve on a plate.

STEP 8. (Optional): Add hot sauce as desired for taste.

 THE BRO COOKBOOK 100

CHAPTER

11
Swipe Right Smoothies
Recipes
101 THE BRO COOKBOOK

RECIPE 01

Chocolate Peanut Butter Brotein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

328 26 12 21 3

INGREDIENTS: COOKING DIRECTIONS:

z Chocolate Smooth Flavored STEP 1. Include ice, unsweetened almond milk, protein powder, peanut butter
Whey Protein Powder (80-120 and 0 calorie sweetener (optional) in that specific order in a blender.
calories with 18-25g per scoop) (I STEP 2. Blend for 2-3 minutes or until you get a smooth and thin smoothie
recommend the Impact Whey by consistency (Add water to thin as desired if it’s too thick).
MyProtein, here’s the link to get
STEP 3. Pour in a tall glass and enjoy to curb the strongest sweet tooth!
it: https://tidd.ly/2Le8QMm Use
code ASEELVIP at checkout for
big discount) – 1 Scoop

z Unsweetened Almond Milk – 10

Ounces

z Peanut Butter – 32g

z Ice – 1 Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 102

RECIPE 02

Salted Caramel Almond Butter

Brotein Smoothie
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

328 25 11 23 4

INGREDIENTS: COOKING DIRECTIONS:

z Salted Caramel Flavored Whey STEP 1. Include ice, unsweetened almond milk, protein powder, almond butter
Protein Powder (80-120 calories and 0 calorie sweetener (optional) in that specific order in a blender.
with 18-25g per scoop) (I STEP 2. Blend for 2-3 minutes or until you get a smooth and thin smoothie
recommend the Impact Whey by consistency (Add water to thin as desired if it’s too thick).
MyProtein, here’s the link to get
STEP 3. Pour in a tall glass and enjoy this delicacy that will become your favorite
it: https://tidd.ly/2Le8QMm Use
go-to smoothie!
code ASEELVIP at checkout for
big discount) – 1 Scoop

z Unsweetened Almond Milk – 10

Ounces

z Almond Butter – 32g

z Ice – 1 Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
103 THE BRO COOKBOOK

RECIPE 03

Banana Coconut Cinnamon

Cereal Brotein Smoothie
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

271 20 32 8 4

INGREDIENTS: COOKING DIRECTIONS:

z Cinnamon Cereal Flavored STEP 1. Include frozen banana, ice, unsweetened coconut milk, protein powder,
Whey Protein Powder (80-120 cinnamon and 0 calorie sweetener (optional) in that specific order in a
calories with 18-25g per scoop) (I blender.
recommend the Impact Whey by STEP 2. Blend for 2-3 minutes or until you get a smooth and thin smoothie
MyProtein, here’s the link to get consistency (Add water to thin as desired if it’s too thick).
it: https://tidd.ly/2Le8QMm Use
STEP 3. Pour in a tall glass and enjoy this high protein yet low calorie smoothie
code ASEELVIP at checkout for
that tastes too good to be true!
big discount) – 1 Scoop

z Unsweetened Coconut Milk – 10

Ounces

z Frozen Banana – 1 Banana

z Cinnamon – 1 Tsp

z Ice – 1 Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 104

RECIPE 04

Veggie And Berry Blend Brotein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

237 22 25 6 7

INGREDIENTS: COOKING DIRECTIONS:

z Vanilla Flavored Whey Protein STEP 1. Include frozen mixed berry and kale blend, ice, unsweetened vanilla
Powder (80-120 calories with almond milk, frozen kale, protein powder, and 0 calorie sweetener
18-25g per scoop) (I recommend (optional) in that specific order in a blender.
the Impact Whey by MyProtein, STEP 2. Blend for 2-3 minutes or until you get a smooth and thin smoothie
here’s the link to get it: https:// consistency (Add water to thin as desired if it’s too thick).
tidd.ly/2Le8QMm Use code
STEP 3. Pour in a tall glass prepare yourself to be shocked at how much you’ll
ASEELVIP at checkout for big
enjoy this delicate treat despite the green color!
discount) – 1 Scoop

z Unsweetened Vanilla Almond

Milk – 10 Ounces

z Frozen Mixed Berry And Kale

Blend (Blend includes black
berries, blueberries, raspberries
and kale) – 140g

z Frozen Kale – 1 Handful

z Ice – 1 Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
105 THE BRO COOKBOOK

RECIPE 05

Almond Butter And Blueberry

Spinach Brotein Smoothie
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

250 24 28 6 8

INGREDIENTS: COOKING DIRECTIONS:

z Vanilla Flavored Whey Protein STEP 1. Include frozen blueberries, ice, unsweetened vanilla almond milk, frozen
Powder (80-120 calories with spinach, protein powder, and 0 calorie sweetener (optional) in that
18-25g per scoop) (I recommend specific order in a blender.
the Impact Whey by MyProtein, STEP 2. Blend for 2-3 minutes or until you get a smooth and thin smoothie
here’s the link to get it: https:// consistency (Add water to thin as desired if it’s too thick).
tidd.ly/2Le8QMm Use code
STEP 3. Pour in a tall glass and enjoy this delicious, high protein way to get a
ASEELVIP at checkout for big
generous serving of greens and fruit for the day!
discount) – 1 Scoop

z Unsweetened Vanilla Almond

Milk – 10 Ounces

z Frozen Blueberries – 140g

z Frozen Spinach– 1 Handful

z Ice – 1 Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 106

RECIPE 06

Fruity Cereal Berry Brotein Smoothie

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

274 21 36 5 7

INGREDIENTS: COOKING DIRECTIONS:

z Fruity Cereal Flavored Whey STEP 1. Include frozen strawberries, blueberries, ice, unsweetened vanilla almond
Protein Powder (80-120 calories milk, protein powder, and 0 calorie sweetener (optional) in that specific
with 18-25g per scoop) (I order in a blender.
recommend the Impact Whey by STEP 2. Blend for 2-3 minutes or until you get a smooth and thin smoothie
MyProtein, here’s the link to get consistency (Add water to thin as desired if it’s too thick).
it: https://tidd.ly/2Le8QMm Use
STEP 3. Pour in a tall glass and conquer any sweet tooth that comes your way!
code ASEELVIP at checkout for
big discount) – 1 Scoop

z Unsweetened Almond Milk – 12

Ounces

z Frozen Strawberries – 140g

z Frozen Blueberries – 140g

z Ice – 1 Handful

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
107 THE BRO COOKBOOK

CHAPTER

12 Growers Not Showers

Recipes
 THE BRO COOKBOOK 108

RECIPE 01

Tangy Beef Salad

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

612 56 20 35 5

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Thinly Sliced Flank Steak STEP 1. Add spring mix salad, cooked thinly sliced flank steak, halved grape
– 6 Ounces (Cooked Weight) tomatoes, thinly sliced red onion and cucumber in a large bowl.

z Spring Mix Salad – However STEP 2. Add olive oil, low sodium soy sauce, siracha, freshly squeezed lime, diced
Much You’d Like mint leaves and peanuts in a small bowl then mix all ingredients together

z Halved Grape Tomatoes – 100g until sauce is thin.

z Thinly Sliced Red Onion – 25g STEP 3. Add sauce on top all the food mixture and mix in the big bowl until salad
is fully glazed with the sauce.
z Thinly Sliced Cucumber – 50g
STEP 4. Enjoy this super filling and savory dish that would typically be loaded with
z Olive Oil – 10ml
calories if you’d order it out at a restaurant!
z Low Sodium Soy Sauce – 1 Tbsp

z Siracha – 1 Tsp

z Freshly Squeezed Lime – 1 Lime

z Diced Mint Leaves – 1 Tbsp

z Diced Peanuts – 14g

109 THE BRO COOKBOOK

RECIPE 02

Zesty Salmon Salad

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

597 44 42 30 8

INGREDIENTS: STEP 1. Add spinach, chopped kale, cooked cubed salmon, shredded carrots,
and diced green onion in a large bowl.
Cooked Cubed Salmon– 6 Ounces STEP 2. Add low sodium soy sauce, sugar free honey, siracha, freshly squeezed
(Cooked Weight) lemon, diced cilantro and cashews in a small bowl then mix all ingredients
together until sauce is thin.
z Spinach – However Much You’d
STEP 3. Add sauce on top all the food mixture and mix in the big bowl until salad
Like
is fully glazed with the sauce.
z Chopped Kale – However Much
STEP 4. Enjoy this sweet yet savory dish that will leave you feeling full of energy!
You’d Like

z Separated Small Mandarin – 1

Mandarin

z Shredded Carrots – 50g

z Diced Green Onion – 1 Tbsp

z Low Sodium Soy Sauce – 1 Tbsp

z Sugar Free Honey – ½ Tbsp

z Siracha – 1 Tsp

z Freshly Squeezed Lemon – 1

Lemon

z Diced Cilantro – 1 Tbsp

z Diced Cashews – 15g

COOKING DIRECTIONS:
 THE BRO COOKBOOK 110

RECIPE 03

Avocado And Egg On Toast

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

388 19 25 25 13

INGREDIENTS: COOKING DIRECTIONS:

z Sliced Hard Boiled Egg – 2 Eggs STEP 1. Toast low calorie bread or brown each side on medium heat pan sprayed

z Avocado – 100g with 0 calorie cooking spray.

z Low Calorie Bread – 2 Slices STEP 2. Evenly mash avocado on top of each slice of toast.

z Freshly Squeezed Lemon – ½ STEP 3. Slice each hard boiled egg into 3-4 thinly sliced pieces and evenly

Squeezed Lemon distribute on top of mashed avocado on each piece of toast.

STEP 4. Freshly Squeeze lemon on top of each avocado and egg on toast.

STEP 5. Serve on dish and enjoy this classic go-to breakfast favorite!
111 THE BRO COOKBOOK

RECIPE 04

Salmon Charcuterie Toast

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

367 36 30 13 7

INGREDIENTS: COOKING DIRECTIONS:

z Thinly Sliced Smoked Salmon – STEP 1. Toast low calorie bread or brown each side on medium heat pan sprayed
112g with 0 calorie cooking spray.

z Sliced Fat Free Mozzarella STEP 2. Add sliced fat free mozzarella cheese on top of each slice of toast.
Cheese – 2 Slices STEP 3. Add sliced tomato on top of sliced fat free mozzarella cheese on each
z Sliced Tomato – 2 Slices slice of toast.

z Low Calorie Bread – 2 Slices STEP 4. Add smoked salmon on top of sliced tomato on each slice of toast.

z Freshly Squeezed Lemon – ½ STEP 5. Freshly Squeeze lemon on top of each salmon charcuterie toast.
Squeezed Lemon STEP 6. Serve on dish and enjoy a unique twist to a popular favorite!
 THE BRO COOKBOOK 112

RECIPE 05

Chicken Cobb Salad

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

581 63 18 27 6

INGREDIENTS: COOKING DIRECTIONS:

z Sliced Cooked Boneless Skinless STEP 1. Include chopped romaine lettuce, sliced cooked chicken breast, sliced
Chicken Breast – 6 Ounces hard boiled egg, sliced cooked turkey bacon, sliced avocado and
(Cooked Weight) shredded fat free mozzarella cheese in a big bowl in that specific order.

z Chopped Romaine Lettuce – STEP 2. Add white wine vinegar, dijon mustard, sugar free honey, and water in a
However Much You’d Like. small bowl then mix it all together until sauce is thin.

z Sliced Hard Boiled Egg – 1 Egg STEP 3. Add sauce on top of the food and mix it all together until the salad is

z Sliced Cooked Turkey Bacon – 2 entirely glazed with the sauce.

Slices STEP 4. Enjoy this very filling meal that will treat the biggest appetite!

z Sliced Avocado – 75g

z Shredded Fat Free Mozzarella

Cheese – 28g

z Dijon Mustard – 1 Tsp

z White Wine Vinegar – 1 Tbsp

z Sugar Free Honey – ½ Tbsp

z Water – 1 Tbsp
113 THE BRO COOKBOOK

RECIPE 06

Egg White Muffin Bites

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

200 27 5 6 2

INGREDIENTS: COOKING DIRECTIONS:

z Cartoned Egg Whites – 184g STEP 1. Preheat oven to 425 degrees.

z Whole Egg – 1 Egg STEP 2. Add egg whites, cracked whole egg, unsweetened almon milk, diced red

z Unsweetened Almond Milk – 2 onion, diced green and red bell pepper in a bowl then whisk together until

Ounces foods are seamlessly mixed together.

z Diced Red Bell Pepper – 25g STEP 3. Spray baking mini muffin tray with 0 calorie cooking spray and add egg
mixture evenly distributed.
z Diced Green Bell Pepper – 25g
STEP 4. Bake the egg muffins for 10-15 minutes or until thoroughly cooked
z Diced Red Onion – 25g
through.

STEP 5. Carefully remove the egg muffins from the baking tray onto a plate and
serve.

STEP 6. (Optional): Add hot sauce for taste as desired.

STEP 7. Enjoy this great go-to low carb breakfast or snack at any time of the day!
 THE BRO COOKBOOK 114

RECIPE 07

Baked Salmon With Black Bean Salsa Salad

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

585 43 29 32 11

INGREDIENTS: COOKING DIRECTIONS:

z Baked Salmon – 6 Ounces STEP 1. Preheat oven to 425 degrees.

(Cooked Weight) STEP 2. Spray 0 calorie cooking spray on foil fully covered on top of baking pan.
z Drained Canned Black Beans (No STEP 3. Add salmon on top of the foil on the baking sheet.
Sodium Added) – 130g
STEP 4. Add drained canned black beans, diced canned tomato, diced onion and
z Diced Canned Tomato – 121g olive oil in a bowl and mix all the ingredients together thoroughly.
z Diced Onion – 25g STEP 5. Add black bean mixture on top of the salmon that’s on the foil on the
z Olive Oil – 10ml baking pan and bake for 20-25 minutes or until fully cooked through.

STEP 6. Remove the cooked salmon and black bean mixture from the foil onto a
dish to serve.

STEP 7. (Optional): Add hot sauce for taste as desired.

STEP 8. Enjoy this savory high protein, lower carb meal full of healthy fats that will
keep you full and satiated for a long time!
115 THE BRO COOKBOOK

RECIPE 08

Beef And Quinoa Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

724 58 61 25 12

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef – 6 STEP 1. Add cooked quinoa, cooked ground beef, chopped steamed broccoli,
Ounces (Cooked Weight) halved grape tomatoes, diced green bell pepper and red onion in a big in

z Cooked Quinoa – 200g (Cooked that specific order.

Weight) STEP 2. Add light balsamic vinaigrette on top and mix all the foods until condiment

z Chopped Steamed Broccoli – is thoroughly mixed through.

170g (Cooked Weight) STEP 3. (Optional): Add hot sauce for taste as desired.

z Halved Grape Tomatoes – 50g

z Diced Green Bell Pepper – 50g

z Diced Red Onion – 25g

z Light Balsamic Vinaigrette – 30ml

 THE BRO COOKBOOK 116

RECIPE 09

Beef And Zucchini Pasta

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

602 59 13 34 3

INGREDIENTS: COOKING DIRECTIONS:

z Sliced Cooked Top Sirloin Steak – STEP 1. Spiralize zucchini into noodles with a spiralizer or a standard vegetable
6 Ounces (Cooked Weight) peeler to make wide noodles or ribbons.

z Zucchini Noodles – 200g STEP 2. Add olive oil to medium heat pan and minced garlic, diced tomato and

z Fat Free Shredded Mozzarella basil then mix ingredients together for 1-2 minutes.

Cheese – 28g STEP 3. Add zucchini noodles in the pan and mix thoroughly with the olive oil

z Minced Garlic – 1 Clove mixture until the noodles are fully cooked through.

z Olive Oil – 10ml STEP 4. Turn the medium heat pan off and add fat free mozzarella cheese then
thoroughly mix it with the noodles in the pan.
z Diced Tomato – 100g
STEP 5. Add the cooked zucchini noodles in a bowl and then include the slices of
z Basil – 1 Tbsp
top sirloin steak on top.

STEP 6. (Optional): Sprinkle crushed red pepper flakes on top for taste as desired.

STEP 7. Enjoy this extremely delicious and savory dish without any guilt since your
traditional steak and pasta dish would cost you thousands of calories out
at a restaurant!
117 THE BRO COOKBOOK

RECIPE 10

Chicken Lettuce Wraps

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

565 51 28 34 5

INGREDIENTS: COOKING DIRECTIONS:

z Cooked Ground Chicken – 6 STEP 1. Layout leaves of romaine or butterhead lettuce that are big enough to
Ounces (Cooked Weight) stuff on a plate.

STEP 2. Spray medium heat pan with 0 calorie cooking spray and cook ground
Leaf Of Romaine Lettuce Or Leaf Of chicken for 5 minutes.
Butterhead Lettuce– 4 Big Leaves
STEP 3. Include diced red bell pepper, diced onion and shredded carrots in the
pan to cook with the ground chicken for 5 more minutes or until ground
z Diced Red Bell Pepper – 50g
chicken is fully cooked and vegetables are tender.
z Shredded Carrots – 50g
STEP 4. In a separate bowl include diced green onion, olive oil, low sodium soy
z Diced Onion – 25g sauce, sugar free honey, siracha, fleshly squeezed lemon, and diced
z Olive Oil – 10ml peanuts in that specific order and mix all the ingredients together.

z Diced Green Onion – 1 Tbsp STEP 5. Add the sauce mixture to the ground chicken and vegetables that are

z Low Sodium Soy Sauce – 1 Tbsp simmering on the pan and stir all the food together until all ingredients
are coated with the sauce in the pan.
z Sugar Free Honey – ½ Tbsp
STEP 6. Remove the food from the pan and add on top of the romaine or
z Siracha – 1 Tsp
butterhead lettuce leaves evenly distributed between each one.
z Freshly Squeezed Lemon – 1
STEP 7. Enjoy this as a tasty low carb dish or over rice if you prefer to include
Lemon
carbs but either way you’re going to fall in love with this for a simple lunch
z Diced Peanuts – 14g or snack!
 THE BRO COOKBOOK 118

RECIPE 11

Beef Lettuce Wraps

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

622 54 32 32 7

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef – 6 STEP 1. Layout leaves of romaine or butterhead lettuce that are big enough to
Ounces (Cooked Weight) stuff on a plate.

z Leaf Of Romaine Lettuce Or Leaf STEP 2. Spray medium heat pan with 0 calorie cooking spray and cook ground
Of Butterhead Lettuce– 4 Big beef for 5 minutes.
Leaves STEP 3. Include diced green bell pepper, diced onion and red cabbage slaw mix in
z Diced Green Bell Pepper – 50g the pan to cook with the ground beef for 5 more minutes or until ground

z Red Cabbage Slaw Mix – 85g beef is fully cooked and vegetables are tender.

z Diced Onion – 25g STEP 4. In a separate bowl include diced green onion, olive oil, low sodium soy
sauce, sugar free honey, siracha, fleshly squeezed lemon, and diced
z Olive Oil – 10ml
cashews in that specific order and mix all the ingredients together.
z Diced Green Onion – 1 Tbsp
STEP 5. Add the sauce mixture to the ground beef and vegetables that are
z Low Sodium Soy Sauce – 1 Tbsp simmering on the pan and stir all the food together until all ingredients
z Sugar Free Honey – ½ Tbsp are coated with the sauce in the pan.

z Siracha – 1 Tsp STEP 6. Remove the food from the pan and add on top of the romaine or
butterhead lettuce leaves evenly distributed between each one.
z Freshly Squeezed Lemon – 1
Lemon STEP 7. Enjoy a beef version of this classic lettuce wrap dish which is the perfect
low carb recipe you can have for a filling lunch or snack throughout the
z Diced Cashews – 15g
day!
119 THE BRO COOKBOOK

RECIPE 12

Chicken And Feta Avocado Salad

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

567 49 20 31 9

INGREDIENTS: COOKING DIRECTIONS:

z Diced Cooked Boneless Skinless STEP 1. Add chopped romaine lettuce, diced avocado, cucumber, celery and
Chicken Breast – 6 Ounces crumbled feta cheese in that specific order in a big bowl.
(Cooked Weight) STEP 2. Add light balsamic vinaigrette on top and mix all ingredients in the bowl
z Chopped Romaine Lettuce – thoroughly until the dressing has glazed the entire salad.
However Much You’d Like STEP 3. Enjoy this hearty salad as a low carb lunch or big side salad to fill up the
z Diced Avocado – 100g largest appetite!

z Diced Cucumber – 100g

z Diced Celery – 50g

z Crumbled Feta Cheese – 28g

z Light Balsamic Vinaigrette – 30ml

 THE BRO COOKBOOK 120

CHAPTER

13
Wake And Bake Recipes
121 THE BRO COOKBOOK

RECIPE 01

Traditional Protein Pancakes

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

540 54 61 8 8

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Add quick oats, cartoned egg whites, low fat cottage cheese, protein

z Cartoned Egg Whites – 184g powder, baking powder (optional) and artificial sweetener (optional) in
that specific order in a blender and blend the ingredients together for
z 1% Low Fat Cottage Cheese –
30-60 seconds until you get a smooth consistency.
56g
STEP 2. Pour bater on a medium heat pan sprayed with 0 calorie cooking spray
z Vanilla Flavored Whey Protein
and cook pancake on each side for 45-60 seconds or until pancake is
Powder (80-120 calories with
fully cooked through.
18-25g per scoop) (I recommend
the Impact Whey by MyProtein, STEP 3. Add each pancake on a plate to serve (this recipe should yield 3-4

here’s the link to get it: https:// medium to large sized pancakes).

tidd.ly/2Le8QMm Use code STEP 4. Enjoy this deliciously sweet meal that will crush your cravings.
ASEELVIP at checkout for big
discount) – 1 Scoop

z Baking Powder (Optional) – 1 Tsp

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 122

RECIPE 02

Chocolate Peanut Butter Protein Pancakes

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

625 57 63 16 9

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Add quick oats, cartoned egg whites, fat free Greek yogurt, peanut

z Cartoned Egg Whites – 184g butter, chocolate protein powder, baking powder (optional) and artificial
sweetener (optional) in that specific order in a blender and blend
z Fat Free Greek Yogurt – 56g
the ingredients together for 30-60 seconds until you get a smooth
z Peanut Butter – 16g consistency.
z Chocolate Flavored Protein STEP 2. Pour bater on a medium heat pan sprayed with 0 calorie cooking spray
Powder – 1 Scoop and cook pancake on each side for 45-60 seconds or until pancake is
z Baking Powder (Optional) – 1 Tsp fully cooked through.

z 0 Calorie Artificial Sweetener STEP 3. Add each pancake on a plate to serve (this recipe should yield 3-4
(Optional) – 1 Tsp medium to large sized pancakes).

STEP 4. Enjoy this guiltfree meal for breakfast or any time you need to destroy the
strongest chocolate craving!
123 THE BRO COOKBOOK

RECIPE 03

Almond Butter Pumpkin Protein Pancakes

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

620 52 66 17 11

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Add quick oats, cartoned egg whites, canned pumpkin, almond butter,

z Cartoned Egg Whites – 184g cinnamon cereal protein powder (any cinnamon flavor works if you don’t
have specific one mentioned in ingredients list), baking powder (optional)
z Canned Pumpkin – 61g
and artificial sweetener (optional) in that specific order in a blender and
z Almond Butter – 16g blend the ingredients together for 30-60 seconds until you get a smooth
z Cinnamon Cereal Flavored consistency.
Whey Protein Powder (80-120 STEP 2. Pour bater on a medium heat pan sprayed with 0 calorie cooking spray
calories with 18-25g per scoop) (I and cook pancake on each side for 45-60 seconds or until pancake is
recommend the Impact Whey by fully cooked through.
MyProtein, here’s the link to get
STEP 3. Add each pancake on a plate to serve (this recipe should yield 3-4
it: https://tidd.ly/2Le8QMm Use
medium to large sized pancakes).
code ASEELVIP at checkout for
big discount) – 1 Scoop STEP 4. Enjoy this unique protein pancake twist that will leave you addicted and
become your go-to daily!
z Baking Powder (Optional) – 1 Tsp

z 0 Calorie Artificial Sweetener

(Optional) – 1 Tsp
 THE BRO COOKBOOK 124

RECIPE 04

Traditional Protein Pizza

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

270 29 36 4 8

INGREDIENTS: COOKING DIRECTIONS:

z Large Low Calorie Wrap (Lowest STEP 1. Preheat oven to 425 degrees.
calorie option) – 1 Wrap STEP 2. Lay low calorie wrap flat on a baking pan that’s sprayed with 0 calorie
z Fat Free Mozzarella Or Cheddar cooking spray.
Cheese – 56g STEP 3. Add tomato sauce on top of the wrap and evenly distribute it around the
z Ragu Or Prego Traditional entire wrap.
Tomato Sauce (Low Sodium STEP 4. Evenly sprinkle shredded fat free mozzarella or cheddar cheese on top of
Version Or Similar Brand) – 125g the wrap with tomato sauce.

STEP 5. Bake the wrap with toppings in the oven for 10-12 minutes or until the
wrap is crispy and toppings are fully cooked through.

STEP 6. Take the pizza off the baking tray and serve on a dish.

STEP 7. Enjoy this classic recipe that will save you thousands of calories over a
traditional takeout pizza!
125 THE BRO COOKBOOK

RECIPE 05

Meat Lovers Protein Pizza

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

460 53 41 12 9

INGREDIENTS: COOKING DIRECTIONS:

z Large Low Calorie Wrap (Lowest STEP 1. Preheat oven to 425 degrees.
calorie option) – 1 Wrap STEP 2. Lay low calorie wrap flat on a baking pan that’s sprayed with 0 calorie
z Fat Free Mozzarella Or Cheddar cooking spray.
Cheese – 56g STEP 3. Add tomato sauce on top of the wrap and evenly distribute it around the
z Cooked 93/7 Lean Ground Beef entire wrap.
– 3 Ounces (Cooked Weight) STEP 4. Evenly sprinkle cooked crumbled lean ground beef, diced green bell
z Diced Green Bell Pepper – 50g pepper, diced onion and shredded fat free mozzarella or cheddar cheese

z Diced Onion – 25g in that specific order on top of the wrap with tomato sauce.

z Ragu Or Prego Traditional STEP 5. Bake the wrap with toppings in the oven for 10-12 minutes or until the

Tomato Sauce (Low Sodium wrap is crispy and toppings are fully cooked through.

Version Or Similar Brand) – 125g STEP 6. Take the pizza off the baking tray and serve on a dish.

STEP 7. Enjoy this hearty high protein pizza that will keep you feeling satisfied
and satiated without the traditional high fat bloat!
 THE BRO COOKBOOK 126

RECIPE 06

Chicken Barbecue Pineapple Protein Pizza

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

395 51 45 5 10

INGREDIENTS: COOKING DIRECTIONS:

z Large Low Calorie Wrap (Lowest STEP 1. Preheat oven to 425 degrees.
calorie option) – 1 Wrap STEP 2. Lay low calorie wrap flat on a baking pan that’s sprayed with 0 calorie
z Fat Free Mozzarella Or Cheddar cooking spray.
Cheese – 56g STEP 3. Add sugar free barbeque sauce on top of the wrap and evenly distribute
z Cooked Boneless Skinless it around the entire wrap.
Chicken Breast – 3 Ounces STEP 4. Evenly sprinkle cooked diced chicken breast, diced red bell pepper, diced
(Cooked Weight) red onion, diced pineapple and shredded fat free mozzarella or cheddar
z Diced Red Bell Pepper – 50g cheese in that specific order on top of the wrap with tomato sauce.

z Diced Red Onion – 25g STEP 5. Bake the wrap with toppings in the oven for 10-12 minutes or until the

z Diced Pineapple – 50g wrap is crispy and toppings are fully cooked through.

z Sugar Free Barbeque Sauce – STEP 6. Take the pizza off the baking tray and serve on a dish.

60g STEP 7. Enjoy this high protein pizza full of flavors that will curb your hunger and
sweet tooth at the same time!
127 THE BRO COOKBOOK

RECIPE 07

Brotein Lasagna (Cooked In Bulk)

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

275 24 26 9 6

INGREDIENTS: COOKING DIRECTIONS:

STEP 1. Preheat Oven to 425 Degrees Fahrenheit
z 93/7 Lean Ground Beef – 16
STEP 2. Spray a medium sized lasagna baking pan with 0 calorie cooking spray.
Ounces (1 Lb.) (Raw Weight)
STEP 3. Cook 93/7 ground beef in a large medium heat skillet then season with
z Traditional Tomato Sauce (Ragu, garlic and onion powder and stir until fully cooked.
Prego, Etc.) – 250g STEP 4. Add traditional tomato sauce in the skillet with the cooked lean ground
beef and stir for 5 minutes on low heat.
z Yellow Lentil & Brown Rice STEP 5. Add diced spinach and hummus in a big bowl then mix together until
Lasagna Pasta – 12 Noodles (4 entirely mixed throughout.
Servings) STEP 6. Pour 1/3 of the mixed beef and tomato sauce on the bottom of the baking
dish sprayed with 0 calorie cooking spray.
z Fat Free Mozzarella Cheese –
STEP 7. Place 4 sheets of the yellow lentil and brown rice lasagna pasta side by
84g
side on top of the mixed beef and tomato sauce.
z Diced Spinach – However STEP 8. Place 1/3 of the diced spinach and hummus mixture on top of the lasagna
Much You’d Like (Half Bag pasta and spread on top evenly.
Recommended) STEP 9. Evenly sprinkle 1 serving (28g) of fat free mozzarella cheese on top of the
spinach and hummus mixture.
z Garlic Or Plain Original Hummus STEP 10. For the second time, place 4 sheets of the yellow lentil and brown rice lasagna
– 8 Ounces (1 Full 8 Ounce pasta side by side on top of the mozzarella cheese, spinach and hummus mixture.
Container) STEP 11. Repeat through 9 then add 4 sheets of the lasagna pasta side by side
and top it with remainder of tomato sauce and lean meat along with 1
serving of mozzarella cheese to finish off the entire lasagna layering.
STEP 12. Spray a piece of aluminum foil with 0 calorie cooking spray and cover the
baking pan then bake in the over for 45 minutes.
STEP 13. Take the baking pan out of the oven after 45 minutes and remove the aluminum
foil then poke a small hole through a layer to see if pasta is soft but place back in
the oven without the aluminum foil for 15 minutes if the lasagna isn’t fully cooked.
STEP 14. Let the lasagna rest for 15-20 minutes before cutting.
STEP 15. Cut the lasagna in 8 even pieces after it’s cooled down and enjoy one of
the most flavorful recipes you’ll ever make!
 THE BRO COOKBOOK 128

RECIPE 08

Baked Ziti
TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

805 86 70 23 11

INGREDIENTS: COOKING DIRECTIONS:

z 93/7 Lean Ground Beef – 6 STEP 1. Preheat oven to 375 degrees fahrenheit and spray 0 calorie cooking
Ounces (Cooked Weight) spray on a baking casserole dish.
STEP 2. Spray medium heat pan with 0 calorie cooking spray and cook the lean
z Banza Penne Chickpea Pasta (or
ground beef.
similar chickpea protein pasta
STEP 3. When ground beef is browned and almost cooked, add diced onion to
substitute) – 195g (Cooked
cook together until tender.
Weight)
STEP 4. Boil water in a pan and add the chickpea pasta then stir occasionally until
z Low Sodium Pasta Sauce – 125g
fully cooked through.
z Fat Free Mozzarella Cheese – STEP 5. Dump the pasta and water in a drainer in your sink and include your
56g portion of the pasta on a bowl.
z Onion – 50g STEP 6. Add the cooked pasta in the casserole baking dish distributed evenly.
STEP 7. Add the cooked ground beef with onion on top of the cooked pasta in the
casserole baking dish.
STEP 8. Add the pasta sauce on top of the ground beef with onion.
STEP 9. Stir all the food together until the pasta, sauce and ground beef are
combined together.
STEP 10. Add shredded mozzarella cheese on top of all the food in the casserole dish.
STEP 11. Cover the baking casserole dish with foil and bake for 15 minutes or until
the casserole is fully cooked through together where the sauce is bubbly
near the edges.
STEP 12. Remove the foil form the casserole dish and let it bake for another 10
minutes until the cheese is melted and beginning to brown.
STEP 13. Let the dish cool for 20 minutes then serve on a dish and enjoy this
extremely delicious and fulfilling dish!
129 THE BRO COOKBOOK

CHAPTER

14 Stressed
(Desserts Spelled
Backwards) Recipes
 THE BRO COOKBOOK 130

RECIPE 01

Greek Yogurt Bowl

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

389 46 31 11 7

INGREDIENTS: COOKING DIRECTIONS:

z 0% Fat Free Greek Yogurt – 227g STEP 1. Add fat free Greek yogurt in a bowl.
z Vanilla Flavored Whey Protein STEP 2. Add almond milk, protein powder and artificial sweetener (optional) in the
Powder (80-120 calories with Greek yogurt then mix it all together until you get a smooth mixture that
18-25g per scoop) (I recommend isn’t too thick or thin (use more almond milk if the mixture is too thick to
the Impact Whey by MyProtein, your desire)
here’s the link to get it: https://
tidd.ly/2Le8QMm Use code STEP 3. Add diced strawberries, blueberries, raspberries, blackberries and
ASEELVIP at checkout for big chopped mixed nuts on top of the Greek yogurt mixture.
discount) – 1 Scoop STEP 4. (Optional): drizzle sugar free syrup and sprinkle cinnamon on top of the
z Unsweetened Almond Milk – 4 toppings and Greek yogurt mixture.
Ounces STEP 5. Enjoy this bowl to crush any sweet tooth that comes your way!
z Chopped Mixed Nuts – 14g
z Diced Strawberries – 50g
z Blueberries – 25g
z Raspberries – 25g
z Blackberries – 25g
z Sugar Free Syrup (Optional) –
15ml
z 0 Calorie Artificial Sweetener
(optional) – 1 tsp

z Cinnamon (optional) – ½ tsp

131 THE BRO COOKBOOK

RECIPE 02

Overnight Peanut Butter Parfait

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

392 39 34 11 6

INGREDIENTS: COOKING DIRECTIONS:

z 0% Fat Free Greek Yogurt – 227g STEP 1. Add fat free Greek yogurt in a bowl.

z PB2 (Powdered Peanut Butter) STEP 2. Add almond milk, powdered peanut butter and artificial sweetener
– 24g (optional) in the Greek yogurt then mix it all together until you get a

z Unsweetened Almond Milk – 4 smooth mixture that isn’t too thick or thin (use more almond milk if the

Ounces mixture is too thick to your desire)

z Chopped Peanuts – 14g STEP 3. Add chopped peanuts and diced apple in the Greek yogurt and mix them
in thoroughly.
z Diced Apple – 100g
STEP 4. Put the Greek yogurt in the fridge overnight or at least 4 hours to get a
z 0 Calorie Artificial Sweetener
thick, parfait consistency.
(optional) – 1 tsp
STEP 5. Enjoy this as the perfect dessert or quick way to start your day!
 THE BRO COOKBOOK 132

RECIPE 03

Chocolate Peanut Butter Overnight Proats

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

645 45 79 19 12

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Include quick oats in a bowl, add unsweetened almond milk and cook in

z Unsweetened Almond Milk – 10 the microwave for 3 minutes and 30 seconds.

Ounces Bro Tip: Use a bigger bowl so the oatmeal doesn’t spill over the side of

the bowl when it cooks in the microwave!
z Peanut Butter – 16g

z Chocolate Flavored Protein STEP 2. Add chocolate flavored protein powder in cooked oats and mix together.
Powder – 1 Scoop STEP 3. Add peanut butter, 0 calorie sweetener and sea salt (optional) and mix
z 0% Fat Free Greek Yogurt – 113g together.

z Sliced Strawberries – 75g STEP 4. Layer half the recipe serving of Greek yogurt on top of the cooked oat

z Blueberries – 50g mixture.

z 0 Calorie Artificial Sweetener STEP 5. Layer sliced strawberries on top of the Greek yogurt.

(optional) – 1 tsp STEP 6. Layer the remaining recipe serving of Greek yogurt on top of the sliced
strawberries.

STEP 7. Layer blueberries on top of the last layer of Greek yogurt.

STEP 8. Cover the bowl (or meal prep container as I’d recommend you use for
this recipe) and put the dish in the fridge overnight or at least 4 hours to
thicken and mold together.

STEP 9. Enjoy this delicious and super filling meal to start off your day or anytime
you want to crush the ultimate sweet tooth!
133 THE BRO COOKBOOK

RECIPE 04

Almond Butter Banana Overnight Proats

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

681 45 88 20 13

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Include quick oats in a bowl, add unsweetened almond milk and cook in

z Unsweetened Almond Milk – 10 the microwave for 3 minutes and 30 seconds.

Ounces Bro Tip: Use a bigger bowl so the oatmeal doesn’t spill over the side of

the bowl when it cooks in the microwave!
z Almond Butter – 16g

z Salted Caramel Flavored Whey STEP 2. Add salted caramel flavored protein powder in cooked oats and mix
Protein Powder (80-120 calories together.
with 18-25g per scoop) (I STEP 3. Add almond butter, 0 calorie sweetener and sea salt (optional) and mix
recommend the Impact Whey by together.
MyProtein, here’s the link to get
STEP 4. Layer half the recipe serving of Greek yogurt on top of the cooked oat
it: https://tidd.ly/2Le8QMm Use
mixture.
code ASEELVIP at checkout for
big discount) – 1 Scoop STEP 5. Layer half the recipe serving of sliced banana on top of the Greek yogurt.

z 0% Fat Free Greek Yogurt – 113g STEP 6. Layer the remaining recipe serving of Greek yogurt on top of the sliced
banana.
z Sliced Banana – 100g
STEP 7. Layer the remaining recipe serving of sliced banana on top of the last
z 0 Calorie Artificial Sweetener
layer of Greek yogurt.
(optional) – 1 tsp
STEP 8. Cover the bowl (or meal prep container as I’d recommend you use for
this recipe) and put the dish in the fridge overnight or at least 4 hours to
thicken and mold together.

STEP 9. Enjoy this sweet and savory dish to kick start your day!
 THE BRO COOKBOOK 134

RECIPE 05

Apple Cinnamon Overnight Proats

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

634 43 79 18 12

INGREDIENTS: COOKING DIRECTIONS:

z Quick Oats – 80g STEP 1. Include quick oats in a bowl, add unsweetened almond milk and cook in
the microwave for 3 minutes and 30 seconds.
z Unsweetened Almond Milk – 10
Ounces Bro Tip: Use a bigger bowl so the oatmeal doesn’t spill over the side of

the bowl when it cooks in the microwave!
z Cinnamon Cereal Flavored
Whey Protein Powder (80-120 STEP 2. Add cinnamon cereal flavored protein powder in cooked oats and mix
calories with 18-25g per scoop) (I together.
recommend the Impact Whey by STEP 3. Add 0 calorie sweetener and sea salt (optional) and mix together.
MyProtein, here’s the link to get
STEP 4. Layer half the recipe serving of Greek yogurt on top of the cooked oat
it: https://tidd.ly/2Le8QMm Use mixture.
code ASEELVIP at checkout for
STEP 5. Layer half the recipe serving of diced apple on top of the Greek yogurt.
big discount) – 1 Scoop
STEP 6. Layer the remaining recipe serving of Greek yogurt on top of the diced
z 0% Fat Free Greek Yogurt – 113g
apple.
z Diced Apple – 100g STEP 7. Layer the remaining recipe serving of diced apple on top of the last layer
z Chopped Mixed Nuts – 14g of Greek yogurt.

z Cinnamon – 1 Tsp STEP 8. Sprinkle chopped mixed nuts on top of the diced apple and Greek yogurt
layered proats.
z 0 Calorie Artificial Sweetener
(optional) – 1 tsp STEP 9. Sprinkle cinnamon on top of the mixed nuts in the layered proats.
STEP 10. Cover the bowl (or meal prep container as I’d recommend you use for
this recipe) and put the dish in the fridge overnight or at least 4 hours to
thicken and mold together.
STEP 11. Enjoy this delicious and crunchy treat that will become one of your go-to
favorites!
135 THE BRO COOKBOOK

RECIPE 06

Chocolate Protein Pudding

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

404 55 41 2 4

INGREDIENTS: COOKING DIRECTIONS:

z Chocolate Flavored Whey STEP 1. Add Greek yogurt in a bowl and mix in sugar free chocolate fudge Jell-O
Protein Powder (80-120 calories mix and 0 calorie artificial sweetener (optional).
with 18-25g per scoop) (I STEP 2. Add sliced strawberries and blueberries on top of the Greek yogurt
recommend the Impact Whey by mixture to garnish.
MyProtein, here’s the link to get
STEP 3. Enjoy this at any time of the day to get through any sweet tooth with
it: https://tidd.ly/2Le8QMm Use
ease!
code ASEELVIP at checkout for
big discount) – 1 Scoop

z Sugar Free Chocolate Fudge

Jell-O Mix – 22g (2 Servings)

z Fage Fat Free Greek Yogurt –

340g (1.5 Servings)

z 0 Calorie Artificial Sweetener

(optional) – 1 tsp

z Sliced Strawberries – 50g

z Blueberries – 50g
 THE BRO COOKBOOK 136

RECIPE 07

Vanilla Protein Pudding

TOTAL CALORIES & MACROS:

CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g) FIBER (g)

419 54 48 2 3

INGREDIENTS: COOKING DIRECTIONS:

z Vanilla Protein Powder – 1 Scoop STEP 1. Add Greek yogurt in a bowl and mix in sugar free vanilla Jell-O mix and 0

z Sugar Free Vanilla Jell-O Mix – calorie artificial sweetener (optional).

16g (2 Servings) STEP 2. Add sliced banana on top of the Greek yogurt mixture to garnish.

z Fage Fat Free Greek Yogurt – STEP 3. Enjoy this quick and convenient dessert to crush the strongest sweet
340g (1.5 Servings) tooth!

z 0 Calorie Artificial Sweetener

(optional) – 1 tsp

z Sliced Banana – 100g

137 THE BRO COOKBOOK

CHAPTER

15 Recipe Macro Nutrition

Cheat Sheet
 THE BRO COOKBOOK 138

Recipe #1: Chipotle Chicken Bowl / Page 12 / Chapter 3 / Calories: 697 / Protein: 53g / Carbohydrates: 69g / Fat: 22g / Fiber:
14g

Recipe #2: Ground Beef Burger Bowl / Page 13 / Chapter 3 / Calories: 616 / Protein: 59g / Carbohydrates: 41g / Fat: 23g / Fiber:
4g

Recipe #3: Ground Turkey Thanksgiving Bowl / Page 14 / Chapter 3 / Calories: 665 / Protein: 49g / Carbohydrates: 45g / Fat:
32g / Fiber: 14g

Recipe #4: Salisbury Steak Bowl / Page 15 / Chapter 3 / Calories: 552 / Protein: 57g / Carbohydrates: 15g / Fat: 31g / Fiber: 3g

Recipe #5: Saucy Salmon Bowl / Page 16 / Chapter 3 / Calories: 624 / Protein: 44g / Carbohydrates: 57g / Fat: 23g / Fiber: 6g

Recipe #6: Tilapia Bowl Slaw / Page 17 / Chapter 3 / Calories: 542 / Protein: 54g / Carbohydrates: 67g / Fat: 5g / Fiber: 9g

Recipe #7: Power Hour Bowl / Page 18 / Chapter 3 / Calories: 792 / Protein: 58g / Carbohydrates: 78g / Fat: 26g / Fiber: 17g

Recipe #8: Chicken With Potatoes & Bro-ccoli (Air Fried or Oven Baked) / Page 19 / Chapter 3 / Calories: 436 / Protein: 48g /
Carbohydrates: 43g / Fat: 6g / Fiber: 7g

Recipe #9: Beef Or Turkey Patties With Potatoes & Bro-ccoli (Air Fried or Oven Baked) / Page 20 / Chapter 3 / Calories: 536 /
Protein: 48g / Carbohydrates: 43g / Fat: 16g / Fiber: 7g

Recipe #1: Brotein Pancakes / Page 22 / Chapter 4 / Calories: 590 / Protein: 61g / Carbohydrates: 62g / Fat: 10g / Fiber: 8g

Recipe #2: Brotein Waffles / Page 23 / Chapter 4 / Calories: 590 / Protein: 61g / Carbohydrates: 62g / Fat: 10g / Fiber: 8g

Recipe #3: Broatmeal / Page 24 / Chapter 4 / Calories: 450 / Protein: 29g / Carbohydrates: 60g / Fat: 11g / Fiber: 9g

Recipe #4: Avocado Breakfast Burger / Page 25 / Chapter 4 / Calories: 541 / Protein: 52g / Carbohydrates: 23g / Fat: 24g /
Fiber: 10g

Recipe #5: Avocado Egg Bowl / Page 26 / Chapter 4 / Calories: 481 / Protein: 44g / Carbohydrates: 19g / Fat: 25g / Fiber: 10g

Recipe #6: BROmelet / Page 27 / Chapter 4 / Calories: 430 / Protein: 56g / Carbohydrates: 16g / Fat: 15g / Fiber: 6g

Recipe #7: Bro Scramble (because omelets take skill to flip) / Page 28 / Chapter 4 / Calories: 391 / Protein: 56g / Carbohydrates:
20g / Fat: 11g / Fiber: 4g

Recipe #8: Breakfast Brorrito / Page 29 / Chapter 4 / Calories: 697 / Protein: 85g / Carbohydrates: 43g / Fat: 18g / Fiber: 14g

Recipe #9: Bro Breakfast Tacos / Page 30 / Chapter 4 / Calories: 567 / Protein: 42g / Carbohydrates: 57g / Fat: 20g / Fiber: 10g

Recipe #10: Pepper Eggs In A Hole / Page 31 / Chapter 4 / Calories: 330 / Protein: 37g / Carbohydrates: 12g / Fat: 15g / Fiber: 2g
139 THE BRO COOKBOOK

Recipe #11: Brovocado Toast / Page 32 / Chapter 4 / Calories: 399 / Protein: 20g / Carbohydrates: 27g / Fat: 25g / Fiber: 14g

Recipe #12: Bro Breakfast Bowl / Page 33 / Chapter 4 / Calories: 715 / Protein: 57g / Carbohydrates: 55g / Fat: 29g / Fiber: 6g

Recipe #13: Yogurt Bro Bowl / Page 34 / Chapter 4 / Calories: 330 / Protein: 37g / Carbohydrates: 40g / Fat: 4g / Fiber: 5g

Recipe #1: Ground Beef or Ground Turkey Bro Burger / Page 36 / Chapter 5 / Calories: 319 / Protein: 31g / Carbohydrates: 21g
/ Fat: 9g / Fiber: 7g

Recipe #2: Kickin’ Bro Bourbon Patties With Mashed Sweet Brotatoes / Page 37 / Chapter 5 / Calories: 660 / Protein: 54g /
Carbohydrates: 52g / Fat: 8g / Fiber: 26g

Recipe #3: Loaded Brotato / Page 38 / Chapter 5 / Calories: 435 / Protein: 30g / Carbohydrates: 68g / Fat: 5g / Fiber: 7g

Recipe #4: Chicken Stir-Fry / Page 39 / Chapter 5 / Calories: 670 / Protein: 57g / Carbohydrates: 78g / Fat: 11g / Fiber: 5g

Recipe #5: Spaghetti And Meatballs / Page 40 / Chapter 5 / Calories: 709 / Protein: 74g / Carbohydrates: 55g / Fat: 23g / Fiber:
8g

Recipe #6: Chicken Fettucine Alfredo / Page 41 / Chapter 5 / Calories: 639 / Protein: 71g / Carbohydrates: 55g / Fat: 15g / Fiber:
11g

Recipe #7: Chicken Tenders / Page 42 / Chapter 5 / Calories: 495 / Protein: 67g / Carbohydrates: 21g / Fat: 12g / Fiber: 0g

Recipe #8: Pesto Pasta / Page 43 / Chapter 5 / Calories: 847 / Protein: 67g / Carbohydrates: 64g / Fat: 39g / Fiber: 15g

Recipe #9: Papa B’s Brotein Chili (Cooked In Bulk) / Page 44 / Chapter 5 / Calories: 382 / Protein: 29g / Carbohydrates: 51g /
Fat: 7g / Fiber: 12g

Recipe #1: Rice Cakes With Avocado And Sliced Tomato / Page 46 / Chapter 6 / Calories: 314 / Protein: 5g / Carbohydrates:
40g / Fat: 15g / Fiber: 8g

Recipe #2: Rice Cakes With Sliced Mozzarella And Tomato / Page 47 / Chapter 6 / Calories: 293 / Protein: 13g / Carbohydrates:
33g / Fat: 10g / Fiber: 1g

Recipe #3: Peanut Butter Banana Rice Cakes / Page 48 / Chapter 6 / Calories: 483 / Protein: 12g / Carbohydrates: 69g / Fat:
20g / Fiber: 4g

Recipe #4: Green Apple Cinnamon Almond Butter Rice Cakes / Page 49 / Chapter 6 / Calories: 438 / Protein: 10g / Carbohydrates:
64g / Fat: 18g / Fiber: 5g

Recipe #5: Chocolate Peanut Butter Sludge Rice Cakes / Page 50 / Chapter 6 / Calories: 450 / Protein: 26g / Carbohydrates:
56g / Fat: 15g / Fiber: 2g
 THE BRO COOKBOOK 140

Recipe #6: Sliced Apples With Peanut Butter Or Almond Butter / Page 51 / Chapter 6 / Calories: 294 / Protein: 8g / Carbohydrates:
36g / Fat: 16g / Fiber: 7g

Recipe #7: Celery Sticks And Carrots With Peanut Butter Or Almond Butter / Page 52 / Chapter 6 / Calories: 284 / Protein: 10g
/ Carbohydrates: 29g / Fat: 16g / Fiber: 9g

Recipe #8: Rice Cakes With Tuna / Page 53 / Chapter 6 / Calories: 292 / Protein: 23g / Carbohydrates: 32g / Fat: 6g / Fiber: 1g

Recipe #1: Banana Blueberry Protein Smoothie / Page 55 / Chapter 7 / Calories: 294 / Protein: 21g / Carbohydrates: 44g / Fat:
6g / Fiber: 7g

Recipe #2: Strawberry Banana Protein Smoothie / Page 56 / Chapter 7 / Calories: 292 / Protein: 21g / Carbohydrates: 45g /
Fat: 5g / Fiber: 7g

Recipe #3: Strawberry Blueberry Protein Smoothie / Page 57 / Chapter 7 / Calories: 238 / Protein: 20g / Carbohydrates: 30g
/ Fat: 5g / Fiber: 6g

Recipe #4: Mixed Berry Almond Butter Protein Smoothie / Page 58 / Chapter 7 / Calories: 360 / Protein: 25g / Carbohydrates:
39g / Fat: 15g / Fiber: 13g

Recipe #5: Strawberry Peanut Butter Protein Smoothie / Page 59 / Chapter 7 / Calories: 330 / Protein: 24g / Carbohydrates:
35g / Fat: 13g / Fiber: 8g

Recipe #6: Blueberry Almond Butter Protein Smoothie / Page 60 / Chapter 7 / Calories: 296 / Protein: 23g / Carbohydrates:
26g / Fat: 14g / Fiber: 6g

Recipe #7: Banana Protein Smoothie / Page 61 / Chapter 7 / Calories: 235 / Protein: 20g / Carbohydrates: 32g / Fat: 4g / Fiber:
4g

Recipe #1: Egg Bro-rito / Page 63 / Chapter 8 / Calories: 342 / Protein: 47g / Carbohydrates: 27g / Fat: 7g / Fiber: 8g

Recipe #2: Bro Breakfast Tacos / Page 64 / Chapter 8 / Calories: 596 / Protein: 47g / Carbohydrates: 60g / Fat: 18g / Fiber: 12g

Recipe #3: Grilled Cheese / Page 65 / Chapter 8 / Calories: 230 / Protein: 31g / Carbohydrates: 20g / Fat: 2g / Fiber: 6g

Recipe #4: Bro Breakfast Pitas / Page 66 / Chapter 8 / Calories: 457 / Protein: 50g / Carbohydrates: 38g / Fat: 10g / Fiber: 20g

Recipe #5: Overnight Broatmeal Parfait / Page 67 / Chapter 8 / Calories: 658 / Protein: 36g / Carbohydrates: 80g / Fat: 25g /
Fiber: 15g

Recipe #6: Turkey Bronini / Page 68 / Chapter 8 / Calories: 279 / Protein: 33g / Carbohydrates: 22g / Fat: 6g / Fiber: 6g

Recipe #7: Turkey Or Roast Beef Sandwich / Page 69 / Chapter 8 / Calories: 260 / Protein: 29g / Carbohydrates: 21g / Fat: 7g
/ Fiber: 7g
141 THE BRO COOKBOOK

Recipe #8: Chicken Sandwich / Page 70 / Chapter 8 / Calories: 338 / Protein: 53g / Carbohydrates: 21g / Fat: 7g / Fiber: 7g

Recipe #9: Chicken Salad / Page 71 / Chapter 8 / Calories: 573 / Protein: 47g / Carbohydrates: 34g / Fat: 28g / Fiber: 7g

Recipe #10: Steak Salad / Page 72 / Chapter 8 / Calories: 549 / Protein: 51g / Carbohydrates: 17g / Fat: 30g / Fiber: 6g

Recipe #11: Cobb Salad / Page 73 / Chapter 8 / Calories: 631 / Protein: 59g / Carbohydrates: 15g / Fat: 35g / Fiber: 6g

Recipe #12: Chicken Wrap / Page 74 / Chapter 8 / Calories: 527 / Protein: 62g / Carbohydrates: 34g / Fat: 18g / Fiber: 12g

Recipe #13: Southwestern Steak Wrap / Page 75 / Chapter 8 / Calories: 684 / Protein: 72g / Carbohydrates: 49g / Fat: 24g /
Fiber: 12g

Recipe #1: Chipotle Bowl / Page 77 / Chapter 9 / Calories: 718 / Protein: 64g / Carbohydrates: 75g / Fat: 17g / Fiber: 10g

Recipe #2: College Bro Bowl / Page 78 / Chapter 9 / Calories: 670 / Protein: 55g / Carbohydrates: 71g / Fat: 16g / Fiber: 9g

Recipe #3: Protein Cereal / Page 79 / Chapter 9 / Calories: 338 / Protein: 25g / Carbohydrates: 45g / Fat: 9g / Fiber: 7g

Recipe #4: Hard Boiled Avocado Broast / Page 80 / Chapter 9 / Calories: 399 / Protein: 20g / Carbohydrates: 27g / Fat: 25g /
Fiber: 14g

Recipe #5: Chicken Drumsticks With Potato And Mixed Vegetables / Page 81 / Chapter 9 / Calories: 731 / Protein: 51g /
Carbohydrates: 57g / Fat: 7g / Fiber: 33g

Recipe #6: Chicken Thigh Stir-Fry / Page 82 / Chapter 9 / Calories: 811 / Protein: 59g / Carbohydrates: 88g / Fat: 22g / Fiber: 5g

Recipe #7: Mexican Beef Bowl / Page 83 / Chapter 9 / Calories: 726 / Protein: 57g / Carbohydrates: 68g / Fat: 25g / Fiber: 15g

Recipe #8: Cheesy Eggs / Page 84 / Chapter 9 / Calories: 380 / Protein: 48g / Carbohydrates: 2g / Fat: 19g / Fiber: 0g

Recipe #9: Peanut Buter And Banana On Toast / Page 85 / Chapter 9 / Calories: 375 / Protein: 13g / Carbohydrates: 49g / Fat:
17g / Fiber: 11g

Recipe #10: Almond Butter And Cinnamon Apple On Toast / Page 86 / Chapter 9 / Calories: 365 / Protein: 12g / Carbohydrates:
46g / Fat: 19g / Fiber: 13g

Recipe #11: Tuna, Rice, Black Beans, Avocado And Salsa / Page 87 / Chapter 9 / Calories: 530 / Protein: 29g / Carbohydrates:
68g / Fat: 17g / Fiber: 14g

Recipe #12: Salmon, Rice, Black Beans, Olive Oil and Salsa / Page 88 / Chapter 9 / Calories: 511 / Protein: 31g / Carbohydrates:
59g / Fat: 17g / Fiber: 7g

Recipe #13: Ham Or Turkey And Cheese Veggie Rolls / Page 89 / Chapter 9 / Calories: 246 / Protein: 27g / Carbohydrates: 11g
 THE BRO COOKBOOK 142

/ Fat: 11g / Fiber: 2g

Recipe #14: Bro Breakfast Bagel / Page 90 / Chapter 9 / Calories: 611 / Protein: 42g / Carbohydrates: 61g / Fat: 19g / Fiber: 4g

Recipe #1: Ground Turkey Or Ground Beef Stuffed Bell Peppers / Page 92 / Chapter 10 / Calories: 851 / Protein: 80g /
Carbohydrates: 92g / Fat: 17g / Fiber: 8g

Recipe #2: Cheese And Artichoke Stuffed Chicken Breasts / Page 93 / Chapter 10 / Calories: 477 / Protein: 76g / Carbohydrates:
15g / Fat: 8g / Fiber: 4g

Recipe #3: Mediterranean Chicken Skewers / Page 94 / Chapter 10 / Calories: 526 / Protein: 62g / Carbohydrates: 16g / Fat:
23g / Fiber: 5g

Recipe #4: Mediterranean Beef Skewers / Page 95 / Chapter 10 / Calories: 523 / Protein: 52g / Carbohydrates: 16g / Fat: 29g
/ Fiber: 5g

Recipe #5: Chicken Parmesan / Page 96 / Chapter 10 / Calories: 805 / Protein: 83g / Carbohydrates: 60g / Fat: 22g / Fiber: 4g

Recipe #6: Mediterranean Salsa Salad / Page 97 / Chapter 10 / Calories: 416 / Protein: 16g / Carbohydrates: 56g / Fat: 17g /
Fiber: 14g

Recipe #7: Avocado Green Pasta With Ground Beef Or Ground Turkey Meatballs / Page 98 / Chapter 10 / Calories: 845 /
Protein: 76g / Carbohydrates: 61g / Fat: 37g / Fiber: 12g

Recipe #8: Tomato, Garlic And Onion Chicken Eggplant Parmesan / Page 99 / Chapter 10 / Calories: 522 / Protein: 46g /
Carbohydrates: 28g / Fat: 22g / Fiber: 2g

Recipe #1: Chocolate Peanut Butter Brotein Smoothie / Page 101 / Chapter 11 / Calories: 328 / Protein: 26g / Carbohydrates:
12g / Fat: 21g / Fiber: 3g

Recipe #2: Salted Caramel Almond Butter Brotein Smoothie / Page 102 / Chapter 12 / Calories: 328 / Protein: 25g / Carbohydrates:
11g / Fat: 23g / Fiber: 4g

Recipe #3: Banana Coconut Cinnamon Cereal Brotein Smoothie / Page 103 / Chapter 12 / Calories: 271 / Protein: 20g /
Carbohydrates: 32g / Fat: 8g / Fiber: 4g

Recipe #4: Veggie And Berry Blend Brotein Smoothie / Page 104 / Chapter 12 / Calories: 237 / Protein: 22g / Carbohydrates:
25g / Fat: 6g / Fiber: 7g

Recipe #5: Almond Butter And Blueberry Spinach Brotein Smoothie / Page 105 / Chapter 12 / Calories: 250 / Protein: 24g /
Carbohydrates: 28g / Fat: 6g / Fiber: 8g

Recipe #6: Fruity Cereal Berry Brotein Smoothie / Page 106 / Chapter 12 / Calories: 274 / Protein: 21g / Carbohydrates: 36g /
Fat: 5g / Fiber: 7g
143 THE BRO COOKBOOK

Recipe #1: Asian Beef Salad / Page 108 / Chapter 13 / Calories: 612 / Protein: 56g / Carbohydrates: 20g / Fat: 35g / Fiber: 5g

Recipe #2: Asian Salmon Salad / Page 109 / Chapter 13 / Calories: 597 / Protein: 44g / Carbohydrates: 42g / Fat: 30g / Fiber: 8g

Recipe #3: Avocado And Egg On Toast / Page 110 / Chapter 13 / Calories: 388 / Protein: 19g / Carbohydrates: 25g / Fat: 25g /
Fiber: 13g

Recipe #4: Salmon Charcuterie Toast / Page 111 / Chapter 13 / Calories: 367 / Protein: 36g / Carbohydrates: 30g / Fat: 13g /
Fiber: 7g

Recipe #5: Chicken Cobb Salad / Page 112 / Chapter 13 / Calories: 581 / Protein: 63g / Carbohydrates: 18g / Fat: 27g / Fiber: 6g

Recipe #6: Egg White Muffin Bites / Page 113 / Chapter 13 / Calories: 200 / Protein: 27g / Carbohydrates: 5g / Fat: 6g / Fiber: 2g

Recipe #7: Baked Salmon With Black Bean Salsa Salad / Page 114 / Chapter 13 / Calories: 585 / Protein: 43g / Carbohydrates:
29g / Fat: 32g / Fiber: 11g

Recipe #8: Beef And Quinoa Bowl / Page 115 / Chapter 13 / Calories: 724 / Protein: 58g / Carbohydrates: 61g / Fat: 25g / Fiber:
12g

Recipe #9: Beef And Zucchini Pasta / Page 116 / Chapter 13 / Calories: 602 / Protein: 59g / Carbohydrates: 13g / Fat: 34g /
Fiber: 3g

Recipe #10: Chicken Lettuce Wraps / Page 117 / Chapter 13 / Calories: 565 / Protein: 51g / Carbohydrates: 28g / Fat: 34g /
Fiber: 5g

Recipe #11: Beef Lettuce Wraps / Page 118 / Chapter 13 / Calories: 622 / Protein: 54g / Carbohydrates: 32g / Fat: 32g / Fiber: 7g

Recipe #12: Chicken And Feta Avocado Salad / Page 119 / Chapter 13 / Calories: 567 / Protein: 49g / Carbohydrates: 20g / Fat:
31g / Fiber: 9g

Recipe #1: Traditional Protein Pancakes / Page 121 / Chapter 14 / Calories: 540 / Protein: 54g / Carbohydrates: 61g / Fat: 8g /
Fiber: 8g

Recipe #2: Chocolate Peanut Butter Protein Pancakes / Page 122 / Chapter 14 / Calories: 625 / Protein: 57g / Carbohydrates:
63g / Fat: 16g / Fiber: 9g

Recipe #3: Almond Butter Pumpkin Protein Pancakes / Page 123 / Chapter 14 / Calories: 620 / Protein: 52g / Carbohydrates:
66g / Fat: 17g / Fiber: 11g

Recipe #4: Traditional Protein Pizza / Page 124 / Chapter 14 / Calories: 270 / Protein: 29g / Carbohydrates: 36g / Fat: 4g / Fiber:
8g

Recipe #5: Meat Lovers Protein Pizza / Page 125 / Chapter 14 / Calories: 460 / Protein: 53g / Carbohydrates: 41g / Fat: 12g /
 THE BRO COOKBOOK 144

Fiber: 9g

Recipe #6: Chicken Barbecue Pineapple Protein Pizza / Page 126 / Chapter 14 / Calories: 395 / Protein: 51g / Carbohydrates:
45g / Fat: 5g / Fiber: 10g

Recipe #7: Brotein Lasagna (Cooked In Bulk) / Page 127 / Chapter 14 / Calories (Per 1/8 Slice): 275 / Protein (Per 1/8 Slice): 24g
/ Carbohydrates (Per 1/8 Slice): 26g / Fat (Per 1/8 Slice): 9g / Fiber (Per 1/8 Slice): 6g

Recipe #8: Baked Ziti / Page 128 / Chapter 14 / Calories: 805 / Protein: 86g / Carbohydrates: 70g / Fat: 23g / Fiber: 11g

Recipe #1: Greek Yogurt Bowl / Page 130 / Chapter 15 / Calories: 389 / Protein: 46g / Carbohydrates: 31g / Fat: 11g / Fiber: 7g

Recipe #2: Overnight Peanut Butter Parfait / Page 131 / Chapter 15 / Calories: 392 / Protein: 39g / Carbohydrates: 34g / Fat:
11g / Fiber: 6g

Recipe #3: Chocolate Peanut Butter Overnight Proats / Page 132 / Chapter 15 / Calories: 645 / Protein: 45g / Carbohydrates:
79g / Fat: 19g / Fiber: 12g

Recipe #4: Almond Butter Banana Overnight Proats / Page 133 / Chapter 15 / Calories: 681 / Protein: 45g / Carbohydrates: 88g
/ Fat: 20g / Fiber: 13g

Recipe #5: Apple Cinnamon Overnight Proats / Page 134 / Chapter 15 / Calories: 634 / Protein: 43g / Carbohydrates: 79g / Fat:
18g / Fiber: 12g

Recipe #6: Chocolate Protein Pudding / Page 135 / Chapter 15 / Calories: 404 / Protein: 55g / Carbohydrates: 41g / Fat: 2g /
Fiber: 4g

Recipe #7: Vanilla Protein Pudding / Page 136 / Chapter 15 / Calories: 419 / Protein: 54g / Carbohydrates: 48g / Fat: 2g / Fiber:
3g
145 THE BRO COOKBOOK

CHAPTER

16 Your Struggles Are Finally

Over Bro
 THE BRO COOKBOOK 146

Your days of wondering what to eat and how to make it are finally over. You now have enough simple, effective, delicious
and enjoyable recipes that will keep you feeling full, satisfied, satiated and energized. Being happy and healthy in the world
of dieting can be one of the most difficult tasks if you don’t have a proper game plan which is why The Bro Cookbook has
been one of my most fulfilling missions to set out and create so nobody struggles in the kitchen when it comes to gaining lean
muscle and losing body fat with ease.

None of the recipes or ingredients should be difficult to find and create no matter who you are or what your level of cooking
skills are. Whether you’re a recipe expert or professional takeout eater, you won’t struggle one bit with these food creations.

Ever since I started documenting my fitness progress in the gym and especially in the kitchen, I’ve made it clear that my
methods has been simple and straight to the point with training or cooking and my vision has stayed the same ever since the
start. I would love to see your progress, food creations or general response to The Bro Cookbook and how it’s changed your
life in any sort of positive way so feel free to email contact@thebrocookbook.com with any testimonials so I can share them
with the world! I’d love to personally see your progress and hear what you think.
147 THE BRO COOKBOOK

CHAPTER

17 What You NEED To

Do Now For The BEST
Results GUARANTEED
 THE BRO COOKBOOK 148

The Bro Cookbook gives you more than enough recipes you’ll ever need to feel fulfilled with your diet on a daily basis however
you must keep in mind that every person individually needs a set number goal of calories to eat on a daily basis and more
specifically a target protein carbohydrate and fat goal that is personally designed for your own body. I HIGHLY RECOMMEND
you get your calorie and macronutrient (protein, carb and fat target) routine from my Body Transformation Program
which is a Members-Only App that gives you access to exactly how many calories, protein, carbs and fat you need
to consume on a daily basis, here: https://getstarted.aseelsoueid.com/ Click that link and sign up to the program to get
access to your own target calorie and macro goals, then use The Bro Cookbook to make recipes and meals to hit those
specific calorie and macronutrient goals you’re assigned after signing up to get them by click here: https://getstarted.
aseelsoueid.com/

Having access to both The Bro Cookbook and Calorie/Macro Program I offer here: https://getstarted.aseelsoueid.com/ Will
give you absolutely everything you’ll EVER need to GUARENTEE weight loss and muscle gain. If you want to eliminate any
doubt or factors towards losing fat and gaining muscle, then pairing up these two together is your path to success with fitness.

You will also get access to your own personalized workout plan in the gym or at home by clicking here to join the program:
https://getstarted.aseelsoueid.com/ The custom training plan will be designed to suit your exact schedule, preferred gym or
home routine option, training level and body fat so it will pe the perfect plan completely tailored to YOUR OWN BODY.

There is now absolutely no reason for you to fail!

COPYRIGHT NOTICE

None of the content, text, pictures and information may be reproduced, forwarded or sold in any form through print,
photocopy, electronically, through recording or email without documented and written, signed permission from the
author, Aseel Soueid. All copyrights are reserved.

LEGAL DISCLAIMER

All text, information, advice, tips and programs provided in this book is for educational purposes only. I am not a doctor
and nothing provided in this book is medical advice. Everything in this book is based off my personal experiences and
everything you follow from this book is at your own risk. If you have any diseases or illnesses that affect your health,
please see a physician as this book is for healthy adults looking for advice based on the experience of Aseel Soueid.
I the author, Aseel Soueid, do not accept any responsibility for the liabilities, physical or mental injuries or damages
coming from the use of the information in this book.
THE BRO COOKBOOK 150