THE SHREDDED CHEF 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy Michael Matthews Copyright © 2013 by Oculus Publishers. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized editions of this book and don’t participate in or encourage electronic piracy of copyrighted materials. If you would like to share this book with another person, please purchase an additional copy for each person you share it with, or ask them to buy their own copies. This was hard work for the author and he appreciates it. This book is a general educational health-related information product and is intended for healthy adults, age 18 and over. This book is solely for information and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health. There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you should not use such products or participate in such activities if you are in poor health or have a pre-existing mental or physical health condition. If you choose to participate in these risks, you do so of your own free will and accord knowingly and voluntarily, assuming all risks associated with such activities. Specific results mentioned in this book should be considered extraordinary and there are no “typical” results. As individuals differ, then results will differ. ISBN-978-1-938895-08-1 Cover Designed by Damon Freeman Photography by Emily Hillman Typesetting by Kiersten Lief Published by Oculus Publishers www.oculuspublishers.com Visit the author’s website: www.muscleforlife.com ABOUT THE AUTHOR Hi, I’m Mike and I’ve been training for nearly a decade now. I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements. Through my work, I’ve helped thousands of people achieve their health and fitness goals, and I share everything I know in my books. So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and I’d love to hear from you at my site, www.muscleforlife.com. Sincerely, Mike TABLE OF CONTENTS CHAPTER 1 Build Muscle and Lose Fat by Eating Tasty, Nutritious Food Dieting to put on lean mass or strip away fat is SO much more pleasurable when you can enjoy your food. CHAPTER 2 What Makes the Shredded Chef Different? This book was built to meet the diet and nutritional demand of athletes. CHAPTER 3 How to Eat Right without Obsessing Over Every Calorie You can look and feel great without breaking out a calculator every time you eat. CHAPTER 4 Let’s Get Cooking Before we get to the recipes... CHAPTER 5 Breakfast When you wake up, your body is starved for nutrients. Feed it right! This section has breakfast recipes for getting big, for getting ripped, and it even includes some baking! In this section, you’ll find the following recipes: Breakfast Recipes for Getting Big French Muscle Toast High Protein Banana Oatcakes Apple Cinnamon Oatmeal Quick and Easy Peanut Butter Oatmeal Baked Raisin Oatmeal Sweet Potato Protein Pancakes Turkey Bacon & Veggie Omelet Sweet Potato & Sausage Frittata Breakfast Pita Wrap Breakfast Recipes for Getting Lean Lean and Mean Zucchini Hash Simple Spinach Scramble Zucchini Frittata Veggie Egg & Cheese Scramble Tasty Turkey & Spinach Omelet Breakfast Baking Banana Mash Muscle Muffins Maple Walnut Protein Muffins Mixed Berry Muffins Sweet Potato Muffins CHAPTER 6 Chicken & Turkey Never be bored with a poultry dish again! This section has chicken and turkey recipes for getting big, for getting ripped, and it has 5 of my favorite marinades! In this section, you’ll find the following recipes: Chicken & Turkey Recipes for Getting Big Mexican Meatloaf Chunky Chicken Quesadillas Pollo Fajitas Aussie Chicken Greek Pita Pizza Harvest Chicken Stew