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 ExtractsDirections
• 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

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Here is a sample recipe from Dave Ruel’s Anabolic Cookbook…

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

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