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Subject: Post Workout Banana Bread, [[firstname]]??

Hey [[firstname]],

I am having a great day and I wanted to share with you the awesome and tasty treat responsible for my good mood! :)

This morning, I made myself a delicious Banana Bread Shake!

I took this recipe from my good friend Dave Ruel's Anabolic Cooking Cookbook:

==> http://XXXXX.anacooking.clickbank.net

The cool thing about this recipe is that you can make it at different times during the day:

- For Breakfast
- Pre-Workout, about an hour before you hit the gym
- Post-workout

Try it, I'm about 110% sure you'll like it!

Talk to you soon ,

YOUR NAME

PS: Dave Ruel's Cookbook features over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

Dave shows you how to cook tasty meals for your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook [[firstname]], "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...

Make sure to go grab your copy at: http://XXXXX.anacooking.clickbank.net

Subject: [[firstname]], The Best Tasting Homemade Protein Bar Recipe!

Hi [[firstname]],

I just received this recipe via e-mail from my good friend and super fitness cook: Dave Ruel. (The author of the Anabolic Cooking Cookbook: http://XXXXX.anacooking.clickbank.net).

Just like Dave, I used to be addicted to protein bars, eating 2-3 bars a day thinking they were good for me just because they were called "Protein Bars"...

But, the problem was that commercial Protein Bars are more than often LOADED with sugar, and cost on average $5 a bar...

but thanks to Dave, the perfect homemade protein bar exists!! One that has all the good stuff and none of the bad.

And, in addition from being healthy, they are super cheap to make: less than 50 cents per bar!!!

Hope you enjoy these bars, [[firstname]]! :)

Here's the recipe:

Makes 5 Bars

Ingredients:

- 6-8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts

Directions

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30 mins

Nutritional Facts
(Per Serving - 1 Bar)

Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g

have a great day,

YOUR NAME

PS: Dave Ruel's Cookbook features many protein bar recipes and over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

It's by far the best cookbook I've seen so far, that will help you reach your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook [[firstname]], "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...

Make sure to go grab your copy at: http://XXXXX.anacooking.clickbank.net

Dave Ruel knows what it takes to build muscle, lose weight and make bodybuilding & fitness nutrition tasty again!

Dave, who is better known as the "Muscle Cook", is a strong believer that bodybuilding and fitness nutrition DOESN'T have to be plain and boring and only composed of boiled chicken breasts, baked potatoes and broccoli... without spending more time in the kitchen that you normally do, you can have meals that are full of flavours and that make it easier to reach your fitness goals...

He knows that it is possible to cook easy and tasty meals that will make you enjoy your lifestyle a lot more!

Over the past years I have helped thousands of people, in over 100 countries, getting incredible results. He has helped bodybuilders get shredded for bodybuilding shows, fitness models get ready for photoshoots and regular fitness enthusiasts transform their physiques!

Dave is also a competitive bodybuilder, a professional Fitness Coach and Nutritionist.. He now shares this information with anybody who is serious about building muscle, burn body fat, and who wants to enjoy bodybuilding and fitness nutrition completely.

But more importantly, Dave Ruel is the author of the best seller: Anabolic Cooking, the Cookbook and Complete Nutrition Guide For Bodybuilding and Fitness. This book is jam packed with more than 200 recipes that are all easy to do, full of flavours, and will promote muscle building and fat loss. Dave also shares in this book all his top nutrition and meal planning strategies, which makes it a must-have for anybody serious about their goals.

Dave believes that the majority of people are mislead and misinformed when it comes to nutrition and cooking, and he is here to change the rules!

The Anabolic Cooking Cookbook can found at www.AnabolicCooking.com

My name is Dave Ruel, but most people know me as the "Muscle Cook".

I am the author of the Anabolic Cooking Cookbook, a competitive bodybuilder, a professional Fitness Coach and Nutritionist.

As you may have noticed, I have 3 passions in life: Bodybuilding, Nutrition, and Cooking! 3 passions that complement each other really well don't you think?

I earned my nickname of "The Muscle Cook" by creating and developing Recipes and Meal Plans specific to bodybuilding and fitness that are healthy, tasty and far from your ordinary meal planS!

Over the past years I have helped a lot of people getting incredible results. I have been helping bodybuilders get shredded for bodybuilding shows, fitness models get ready for photoshoots and regular fitness enthusiastss transform their physiques!

I am also a strong believer that bodybuilding and fitness nutrition DOESN'T have to be plain and boring and only composed of boiled chicken breasts, baked potatoes and broccoli... without spending more time in the kitchen that you normally do, you can have meals that are full of flavours and that make it easier to reach your fitness goals...

That's why I have created this Cookbook and Nutrition Guide, I want to show you that it is possible to cook easy and tasty meals that will make you enjoy your lifestyle a lot more!

Currently my cookbook, Anabolic Cooking, has helped thousands of people in over 100 different countries. These people can now enjoy food again! See Success Stories Here

I have spent the past 4 years developing this book, creating and testing those recipes in my own kitchen...

Now, I have to be honest, not all of them made the cut, but about 200 of them did... All the recipes you will find in this book respond to 3 specific criteria: they are all easy to do, full of flavours, and will promote muscle building and fat loss. In fact, All my recipes are so easy to do, even a 10 year old could cook a super tasty meal! That means you have no excuses!

I also practice what I preach, which is why I won bodybuilding championships, did photoshoots and I am not afreaid to show it, unlike many other authors or so called "gurus" who talk about building muscle and getting ripped but are completely out of shape and just looking to make an easy buck with rehashed hype.

Follow me, and you'll discover that I抦 the real deal, live and breath fitness and am truly committed to helping you transform your body.

Dave Ruel

Makes 1 Serving

 Ingredients

• - 3/4 cup oatmeal
• - 8 Egg Whites
• - 1/2 scoop (15g) of Chocolate Protein Powder
• - 2 teaspoons of Pure Cocoa Powder
• - 1 teaspoon of Splenda
• - 1 tbsp of Flax Oil
• - 1 cup of frozen Blueberries
• - 1/4 cup of water

Directions

1.  In a big bowl, mix All the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to the other) - stir the mix 2 minutes after cooking has started (so the mix doesn't stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy :)

Nutritional Facts

(Per Serving)

• Calories: 580
• Protein: 52g
• Carbohydrates: 57g
• Fat: 16g

Makes 1 Serving (About 3 Muffins)

Ingredients

- 3/4 cup oatmeal
- 1/4 cup Oat Bran
- 6 Egg Whites
- 1/2 scoop (15g) of Vanilla Protein Powder
- 1/4 teaspoon of Baking Soda
- 1 teaspoon of Splenda
- 1 tbsp of Flax Oil
- 1 diced Apple
- 2 Tbsp of Unsweetened Apple Sauce
- 1/2 teaspoon of Cinnamon
- 1/2 teaspoon of Vanilla Extracts

Directions

1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick
2. Add the diced apple and stir (with a spoon or spatula)
3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)

Nutritional Facts

(Per Serving)

Calories: 598
Protein: 51g
Carbohydrates: 65g
Fat: 13g

Makes 1 Serving (6 pancakes)

Ingredients

- 1/4 cup oatmeal
- 6 egg whites
- 1 tbsp ground flax
- 1/2 tbsp cinnamon
- 1/4 teaspoon of Baking Soda
- 1 teaspoon of Splenda

Directions

1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
3. Make about 6 pancakes.

Nutritional Facts

(Per Serving)

Calories: 259
Protein: 30g
Carbohydrates: 26g
Fat: 4g

Makes 6 Servings

Ingredients

- 2 lbs of ground Turkey
- 1 teaspoon of olive oil
- 1 diced Onion
- 1 teaspoon of Garlic(optional)
- 1/3 cup Dried Tomatoes
- 1 cup of Whole Wheat Bread Crumbs
- 1 Whole Eggs
- 1/2 cup of Parsley
- 1/4 cup of Low Fat Parmesan
- 1/4 cup Skim Milk
- Salt and Pepper
- 1 teaspoon of Oregano

Directions

1. Cook the Onion with Olive Oil separatly
2. Mix everything together in a big bowl, add the cooked oignons
3. Put the mix in a big pan
4. Bake at 375-400 F for about 30mins

Nutritional Facts

(Per Serving)

Calories: 393
Protein: 46g
Carbohydrates: 14g
Fat: 17g

Makes 6 Servings

Ingredients

- 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
- 1/4 cup / 60 ml of oat bran
- 1/4 cup / 60 ml of wheat germ
- 1 Tbsp / 15 ml coarsely ground flaxseed
- 1/4 cup / 60 ml coarsely ground almonds
- 1/2 tsp / 2 1/2 ml sea salt
- 1/2 tsp / 2 1/2 ml white pepper
- Pinch garlic powder
- 1/2 cup / 120 ml water or low-sodium chicken broth
- 1 large egg white, lightly beaten

Directions

1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Nutritional Facts

(Per Serving - 4 Nuggets)

Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g

Makes 4 Servings

Ingredients

- 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
- 4 cups fresh spinach
- 2 Tbsp of garlic
- 1/4 cup walnuts crushed
- Salt
- Fresh ground black pepper
- Olive oil (not extra virgin)

Directions

1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of chicken breasts.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.

Nutritional Facts

(Per Serving)

Calories: 407
Protein: 55g
Carbohydrates: 4g
Fat: 19g