Prot Carbs Fat Cals 40 61 8 476 1 Serving - Nanny’s Apple Pie Oats

---- Page 20Page 20Page 20Page 20

Prot Carbs Fat Cals 25 18 9 253 1/2 Peanut Butter Protein Bar

---- Page 155Page 155Page 155Page 155

Prot Carbs Fat Cals 35 2

1

22

17

1

296

105

3/4 Serving - Grilled Greek Chicken ----Page 51Page 51Page 51Page 51 Served on 1/2 cup cooked Brown Rice

Prot Carbs Fat Cals 21 3

15

2

3

8

171

92

3 High Protein Blueberry Cookies ---- Page 160Page 160Page 160Page 160 + 1 Tbsp Natural Peanut Butter

Prot Carbs Fat Cals 50 36 17 497 2 Servings – Boeuf Bourguignon

---- Page 87Page 87Page 87Page 87

Prot Carbs Fat Cals 43 20 6 306 1/2 Serving - Reese’s Style Cottage Cheese

---- Page 161Page 161Page 161Page 161

The Cookbook

Personalized Meal Plans Lean Muscle Gains

Prot Carbs Fat Cals 0 18 0 72 1/2 Bottle Gatorade mixed with water

Prot Carbs Fat Cals 25 0

2 25

2 0

126 100

1 Scoop Whey Protein Powder 25g Dextrose or Maltodextrin

Prot Carbs Fat Cals 244 220 71 2495

---- 1 VGF 25+ Multivitamin / Day1 VGF 25+ Multivitamin / Day1 VGF 25+ Multivitamin / Day1 VGF 25+ Multivitamin / Day Available here: http://www.daveruelnutrition.com ---- 1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner Available here: http://www.daveruelnutrition.com ---- 10g Glutamine during working + 10g Glutamine post workout10g Glutamine during working + 10g Glutamine post workout10g Glutamine during working + 10g Glutamine post workout10g Glutamine during working + 10g Glutamine post workout ---- 10g Creatine during workout + 10g Creatine post workout10g Creatine during workout + 10g Creatine post workout10g Creatine during workout + 10g Creatine post workout10g Creatine during workout + 10g Creatine post workout

The Cookbook

Personalized Meal Plans Lean Muscle Gains