THE

Physique
FRIENDLY

;/1@=
COOKBOOK

30 Super Simple
FAT BURNING
SMOOTHIES
FAT BURNING

Smoothies
Contents
Creamy Peach Smoothie 7
Raspberry Power 8
Goody Smoothie 9
Avocado Green Smoothie 10
Creamy Pomegranate Smoothie 11
Cottage Cheese Green Smoothie 12
Black Grape Smoothie 13
Cinnamon Protein Smoothie 14
Pumpkin Seed Smoothie 15
Simple Spinach Cantaloupe Smoothie 16
Tofu Blackberries Smoothie 17
Avocado Goat Cheese Smoothie 18
Cantaloupe Almond Smoothie 19
Cheesecake Smoothie 20
Lime Spinach Smoothie 21
Cacao Avocado Smoothie 22
Peanut Butter Spinach Smoothie 23
Carrot Smoothtie 24
Green Apple Kale Smoothie 25
Beet Power Smoothie 26
Cinnamon Flax Smoothie 27
Minty Smoothie 28
Vanilla Almond Butter Smoothie 29
Cantaloupe Mint Smoothie 30
Classic Blackberry Almond Smoothie 31
Vanilla Delight 32
Peach Kale Smoothie 33
Ginger Pear Smoothie 34
Fresh Fruit Chocolate smoothie 35
Pure avocado smoothie 36
General Disclaimer
All information, programs and tools presented within the site, eBooks and recipe book (or other) are
intended for educational purposes only. Any health, diet or exercise advice is not intended as
personal advice you should follow, without prior approval from your medical professional or dietician.
No information or recommendations are meant as a medical diagnosis or treatment for illness or
disease. All nutritional plans are example only and should not be followed without approval from a
certified dietician. If you think you have any type of medical condition or other illness you must seek
professional advice, even if you believe it may be due to diet, food or exercise. Rudy Mawer and
Mawer Consulting is not a medical institute and therefore will not give any diagnosis or medical
advice. By using our site, products or downloading the program you agree to our terms and conditions.

Copyright
Copyright 2016 by Rudy Mawer and Mawer Consulting

All rights reserved. No part of this publication, or other related products purchased, may be
reproduced, distributed, or transmitted in any form or by any means including photocopying,
recording, or other electronic or mechanical methods, without the prior written permission
of the owner.
Introduction

W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional
and enjoyable recipes that can help you take your physique one step further. These recipes were
created to help members and clients find a balance between good nutrition, fat loss and enjoyment;
after all, food shouldnt be boring!

If youve followed my work for some time, you will know I constantly preach the importance of long-term
sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that
yields good results you can follow in the future but which, as you probably know, is also most likely to be
few and far between. After working with 100s of clients, Ive become opposed to the typical meat and
vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for
some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose
the weight and then rebound rapidly.

By implementing some of the recipes in this book, you will still become just as healthy or lean as you
would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create
new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment,
preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is
certainly worth it.

During initial testing and creation, which spanned over a 12 month period, all recipes were tried
and tested by over 20 different people. For any recipe to be included, over 90% of the participants
in the test group must provide positive feedback.

Depending on your time commitments, I recommend you get started by preparing and testing
1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly
nutritious and tasty recipes that can be used on a regular basis to make your diet more
enjoyable. Here we go
Recipe Card Breakdown

Recipe Title

Prep Time & Serving Size

Creamy Peach Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (155g) peaches, sliced
- cup
1/2 (140g) Fage 0% yogurt
Ingredients & Directions - 1 (33g) scoop egg white protein
- 1 tablespoon freshly squeezed orange juice

Directions:
1. Place all ingredients in a food blender.
2. Blend on high for 30 seconds.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 293.1 Sodium 445.0 mg

Macro & Micronutrient Facts Total Fat
Saturated Fat
0.4 g
0.0 g
Potassium
Total Carbohydrate
68 4.9 mg
29.8 g
Details per Serving 1 Serving Polyunsaturated Fat 0.1 g Dietary Fiber 3.4 g
Monounsaturated Fat 0.1 g Sugars 22.7 g
Cholesterol 10.0 mg Protein 43.2 g

Recipe Key
Creamy Peach Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (155g) peaches, sliced
- cup
1/2 (140g) Fage 0% yogurt
- 1 (33g) scoop egg white protein
- 1 tablespoon freshly squeezed orange juice

Directions:
1. Place all ingredients in a food blender.
2. Blend on high for 30 seconds.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 293.1 Sodium 445.0 mg

Facts Total Fat

Saturated Fat
0.4 g
0.0 g
Potassium
Total Carbohydrate
68 4.9 mg
29.8 g
Polyunsaturated Fat 0.1 g Dietary Fiber 3.4 g
1 Serving Monounsaturated Fat 0.1 g Sugars 22.7 g
Cholesterol 10.0 mg Protein 43.2 g
Raspberry Power
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (235ml) unsweetened almond milk
- 1 cup frozen raspberries
- 2 (30g) scoops vanilla whey protein powder

Directions:
1. Place all ingredients in a food blender.
2. Blend on high for 30 seconds.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 331.0 Sodium 364.6 mg

Facts Total Fat

Saturated Fat
8 .3 g
2.3 g
Potassium
Total Carbohydrate
769.3 mg
23.2 g
Polyunsaturated Fat 0.9 g Dietary Fiber 10.5 g
1 Serving Monounsaturated Fat 2.1 g Sugars 5.6 g
Cholesterol 138 .5 mg Protein 43.7 g
Goody Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
-
1/4 (60g) Fage 0% yogurt

-
1/2 banana, frozen, sliced

- 2 (30g) scoops chocolate whey protein powder

- 1 tablespoons smooth style peanut butter, without salt
- 6oz. (177ml) filtered water

Directions:
1. Combine all ingredients in a food blender.
2. Pulse on high for 20 seconds.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 278 .1 Sodium 191.1 mg

Facts Total Fat

Saturated Fat
10.5 g
2.9 g
Potassium
Total Carbohydrate
445.1 mg
18 .1 g
Polyunsaturated Fat 2.3 g Dietary Fiber 2.6 g
1 Serving Monounsaturated Fat 3.9 g Sugars 11.0 g
Cholesterol 69.2 mg Protein 31.0 g
Avocado Green Smoothie
Preparation Time: 5 minutes
Servings: 1 Ingredients:
- 2 cups (60g) packed baby spinach
-
1/4 avocado, peeled, stoned

-
1/2 teaspoon spirulina

-
1/2 tablespoon ground chia seeds

-
3/4 cup (177ml) unsweetened almond milk

-
1/2 cup (120g) Fage 0% yogurt

- 1 scoop (30g) whey protein powder

Directions:
1. Combine all ingredients in a food blender.
2. Blend on high for 30 seconds.
3. Serve immediately or chilled.

Amount/Serving Amount/Serving

Nutrition Calories 317.4 Sodium 321.7 mg

Facts Total Fat

Saturated Fat
12.9 g
2.4 g
Potassium
Total Carbohydrate
8 70.6 mg
17.0 g
Polyunsaturated Fat 1.0 g Dietary Fiber 7.5 g
1 Serving Monounsaturated Fat 5.0 g Sugars 7.8 g
Cholesterol 69.2 mg Protein 36.7 g
Creamy Pomegranate Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
-
1/2 cup (120g) Fage 0% yogurt, frozen

- 8oz. (235ml) coconut milk

- 1 scoop (30g) vanilla whey protein powder
-
1/4 cup (60g) Arctic Zero Poppin Pomegranate frozen dessert

- tablespoon
1/2 pomegranate seeds

Directions:
1. In a food blender, combine all ingredients except
the pomegranate seeds.
2. Blend until smooth.
3. Serve in a tall glass and sprinkle with pomegranate
seeds.
4. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 306.9 Sodium 205.6 mg

Facts Total Fat

Saturated Fat
7.6 g
6.2 g
Potassium
Total Carbohydrate
231.2 mg
25.0 g
Polyunsaturated Fat 0.0 g Dietary Fiber 2.3 g
1 Serving Monounsaturated Fat 0.0 g Sugars 21.3 g
Cholesterol 74.2 mg Protein 35.2 g
Cottage Cheese Green Smoothie Ingredients:
Preparation Time: 5 minutes -
1/2 cup (113g) fat-free cottage cheese

- 1 cup (30g) packed baby spinach

Servings: 1 -
1/2
cup (118ml) almond milk
- 1 (30g) scoop egg white protein powder
-
1/2 kiwi fruit, peeled, chopped

-
3/4 cup (72g) whole strawberries

- 1 tablespoon coconut nectar

Directions:
1. Peel and slice the kiwi.
2. Wash and hull the strawberries.
3. Combine all ingredients in a food blender and blend
on high until smooth and creamy.
4. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 317.4 Sodium 321.7 mg

Facts Total Fat

Saturated Fat
12.9 g
2.4 g
Potassium
Total Carbohydrate
8 70.6 mg
17.0 g
Polyunsaturated Fat 1.0 g Dietary Fiber 7.5 g
1 Serving Monounsaturated Fat 5.0 g Sugars 7.8 g
Cholesterol 69.2 mg Protein 36.7 g
Black Grape Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
-
1/2 cup (118ml) filtered water

- 1 cup plums, pitted

-
1 /4
cup (37g) fresh blackberries
- 2 scoops pea protein powder
- 1 teaspoon chia seeds

Directions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 246.7 Sodium 1, 002.4 mg

Facts Total Fat

Saturated Fat
1.2 g
0.2 g
Potassium
Total Carbohydrate
70.5 mg
18 .8 g
Polyunsaturated Fat 0.1 g Dietary Fiber 3.5 g
1 Serving Monounsaturated Fat 0.0 g Sugars 13.7 g
Cholesterol 0.0 mg Protein 42.8 g
Cinnamon Protein Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
-
1 /4 cup (60g) Fage 0% yogurt

- 1 (30g) scoop vanilla whey protein powder

-
1 /4
cup (60ml) almond milk
- 1 teaspoon Ceylon cinnamon
- Few ice cubes

Directions:
1. In a food blender, combine all ingredients.
2. Blend on high until creamy.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 163.9 Sodium 159.2 mg

Facts Total Fat

Saturated Fat
3.1 g
1.2 g
Potassium
Total Carbohydrate
225.2 mg
8 .0 g
Polyunsaturated Fat 0.1 g Dietary Fiber 2.1 g
1 Serving Monounsaturated Fat 0.5 g Sugars 4.9 g
Cholesterol 69.2 mg Protein 26.9 g
Pumpkin Seed Smoothie
Preparation Time: 5 minutes
Servings: 1
Ingredients:
- 1 cup (280g) Fage 0% yogurt
- 1 tablespoon pumpkin seeds, raw
- 1 tablespoon coconut nectar
-
1 /4 cup (60g) organic pumpkin puree

-
1 /4 cup (60ml) unsweetened almond milk

- 1 (30g) scoop vanilla whey protein powder

- 1 pinch cinnamon
- 1 dash nutmeg
- 1 dash ginger powder
- 1 cup ice

Directions:
1. Combine all ingredients in a food blender.
2. Blend on high until creamy.
3. Serve and enjoy.

Amount/Serving Amount/Serving

Nutrition Calories 311.8 Sodium 271.4 mg

Facts Total Fat

Saturated Fat
4.8 g
1.4 g
Potassium
Total Carbohydrate
443.4 mg
22.0 g
Polyunsaturated Fat 0.8 g Dietary Fiber 3.7 g
1 Serving Monounsaturated Fat 1.0 g Sugars 11.6 g
Cholesterol 69.2 mg Protein 46.2 g
Simple Spinach Cantaloupe Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cups (90g) baby spinach
- 1 cups (354ml) almond milk, unsweetened
- 2 (30g) scoop whey protein powder
- 2 tablespoons almond butter
-
1 /4 cup (39g) cantaloupe

- 1 tablespoon coconut nectar

-
1 /2 teaspoon Ceylon cinnamon

- 1 pinch ground nutmeg

Directions:
1. Combine all ingredients in a food blender.
2. Blend on high until creamy and smooth.
3. Serve and enjoy.

Amount/Serving Amount/Serving

Nutrition Calories 28 2.9 Sodium 258 .6 mg

Facts Total Fat

Saturated Fat
13.6 g
1.9 g
Potassium
Total Carbohydrate
58 5.5 mg
17.3 g
Polyunsaturated Fat 2.6 g Dietary Fiber 3.6 g
1 Serving Monounsaturated Fat 6.7 g Sugars 10.4 g
Cholesterol 69.2 mg Protein 24.7 g
 ofu Blackberries Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
-
1 /2 cup unsweetened almond milk

- 3oz. (84g) frim silken tofu, drained

- 1 tablespoon coconut cream
- 2 tablespoons powdered Erythritol
- 1 (30g) scoop vanilla whey protein powder
-
1 /2 cup fresh blackberries

Directions:
1. Combine the almond milk, tofu, eyrthritol, protein
powder, and raspberries in a food blender.
2. Blend on high for 20-30 seconds or until smooth.
3. Serve in a tall glass and top with coconut cream.

Amount/Serving Amount/Serving

Nutrition Calories 231.5 Sodium 192.3 mg

Facts Total Fat

Saturated Fat
7.6 g
1.9 g
Potassium
Total Carbohydrate
556.3 mg
15.0 g
Polyunsaturated Fat 1.9 g Dietary Fiber 5.6 g
1 Serving Monounsaturated Fat 2.0 g Sugars 8 .3 g
Cholesterol 69.2 mg Protein 28 .6 g
Avocado Goat Cheese Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 7oz. (196g) Fage 0%
-
1 /2 avocado, peeled, stoned

- 1oz. (28g) soft goats cheese

- 2 teaspoons lime juice, fresh
-
1 /2 scoop (15g) hemp protein

- 2 tablespoons water

Directions:
1. Combine all the ingredients in a food blender.
2. Blend on high until creamy and smooth.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 330.9 Sodium 173.6 mg

Facts Total Fat

Saturated Fat
17.6 g
8 .1 g
Potassium
Total Carbohydrate
370.0 mg
15.0 g
Polyunsaturated Fat 1.9 g Dietary Fiber 5.6 g
1 Serving Monounsaturated Fat 5.6 g Sugars 9.0 g
Cholesterol 23.0 mg Protein 31.1 g
Cantaloupe Almond Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 7oz. (196g) Fage 0%
- 3 tablespoons silvered almonds
- 2oz. (55g) fresh cantaloupe, cut into chunks
-
1 /2 cup (118ml) almond milk, unsweetened

-
1 /2 scoop (15g) vanilla whey protein powder

Directions:
1. Combine all ingredients in a food blender.
2. Blend on high until smooth and creamy.
3. Serve and enjoy.

Amount/Serving Amount/Serving

Nutrition Calories 340.1 Sodium 206.1 mg

Facts Total Fat

Saturated Fat
14.8 g
4.2 g
Potassium
Total Carbohydrate
477.3 mg
18 .8 g
Polyunsaturated Fat 2.3 g Dietary Fiber 3.2 g
1 Serving Monounsaturated Fat 6.0 g Sugars 14.6 g
Cholesterol 44.6 mg Protein 34.8 g
Cheesecake Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (236ml) almond milk, unsweetened
- 1 (30g) vanilla whey protein powder
-
1 /2 cup (85g) sliced strawberries

-
1 /4 cup (65g) Fage 0%

- 1 tablespoon ground almonds

Directions:
1. Place all ingredients, except the almonds in a food blender.
2. Blend until smooth and creamy.
3. Serve in a tall glass and sprinkle with ground almonds. Enjoy.

Amount/Serving Amount/Serving

Nutrition Calories 243.5 Sodium 28 9.4 mg

Facts Total Fat

Saturated Fat
8 .9 g
1.4 g
Potassium
Total Carbohydrate
570.8 mg
14.5 g
Polyunsaturated Fat 1.5 g Dietary Fiber 4.3 g
1 Serving Monounsaturated Fat 4.1 g Sugars 9.7 g
Cholesterol 71.7 mg Protein 28 .2 g
Lime Spinach Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
-
1 /2 cup (113g) quark

- 1 tablespoon lime juice

-
1 /4 avocado, peeled, pitted

- Small handful of spinach leaves

- 1 (30g) scoop vanilla whey protein powder
-
1 /4 teaspoon stevia

- 1 cup (236ml) water

Directions:
1. Combine all ingredients in a food blender. You can also
add few ice cubes.
2. Blend until creamy consistency is reached.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 38 9.4 Sodium 399.9 mg

Facts Total Fat

Saturated Fat
14.0 g
4.7 g
Potassium
Total Carbohydrate
2, 334.0 mg
25.3 g
Polyunsaturated Fat 1.8 g Dietary Fiber 12.7 g
1 Serving Monounsaturated Fat 4.2 g Sugars 6.3 g
Cholesterol 70.0 mg Protein 45.4 g
Cacao Avocado Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 tablespoon cacao powder
- 2 (30g) scoop chocolate whey protein powder
- 1 1/4 cups (295ml) almond milk, unsweetened
- cup
1 /2 (37g) frozen raspberries
- avocado,
1 /2 peeled and stoned

Directions:
1. In a food blender, combine all ingredients.
2. Blend until smooth and creamy.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 235.0 Sodium 153.1 mg

Facts Total Fat

Saturated Fat
10.6 g
2.2 g
Potassium
Total Carbohydrate
469.8 mg
11.5 g
Polyunsaturated Fat 0.9 g Dietary Fiber 7.0 g
1 Serving Monounsaturated Fat 4.6 g Sugars 1.0 g
Cholesterol 65.0 mg Protein 24.9 g
Peanut Butter Spinach Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (30g) packed baby spinach
- 1 cup (236ml) unsweetened almond milk
- 1
/4 cup (38g) sliced strawberries
- 2 tablespoons peanut butter
- 1 (30g) scoop vanilla whey protein powder
- 1
/4 cup (60g) Fage 0% yogurt

Directions:
1. In a food blender, combine all ingredients.
2. Blend ingredients on high for 30 seconds,
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 392.4 Sodium 747.4 mg

Facts Total Fat

Saturated Fat
19.4 g
3.4 g
Potassium
Total Carbohydrate
98 4.3 mg
18 .1 g
Polyunsaturated Fat 5.1 g Dietary Fiber 4.5 g
1 Serving Monounsaturated Fat 9.7 g Sugars 7.0 g
Cholesterol 2.5 mg Protein 38 .6 g
Carrot Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- cup (60ml) organic carrot juice
1 /4

- 1 (30g) scoop vanilla whey protein powder

- 1
/4 cup (60ml) fresh pink grapefruit juice
- 1 tablespoon lime juice
- 3
/4 cup (170g) Fage 0% Yogurt

Directions:
1. In a food blender, combine all ingredients.
2. Blend until smooth and creamy.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 259.1 Sodium 444.4 mg

Facts Total Fat

Saturated Fat
0.1 g
0.0 g
Potassium
Total Carbohydrate
450.0 mg
19.9 g
Polyunsaturated Fat 0.0 g Dietary Fiber 0.2 g
1 Serving Monounsaturated Fat 0.0 g Sugars 10.3 g
Cholesterol 0.0 mg Protein 42.1 g
Green Apple Kale Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (65g) trimmed and chopped kale
- 1
/2 green apple, peeled and cored
- 1 cup (236ml) unsweetened almond milk
- 1 scoop (30g) hemp protein

Directions:
1. In a food blender, combine all the ingredients.
2. Blend on high for 30 seconds or until smooth and creamy.
3. Serve and enjoy.

Amount/Serving Amount/Serving

Nutrition Calories 224.0 Sodium 58 9.9 mg

Facts Total Fat

Saturated Fat
3.6 g
0.1 g
Potassium
Total Carbohydrate
8 93.2 mg
20.7 g
Polyunsaturated Fat 0.8 g Dietary Fiber 4.9 g
1 Serving Monounsaturated Fat 2.0 g Sugars 8 .1 g
Cholesterol 0.0 mg Protein 27.6 g
Beet Power Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (236ml) unsweetened almond milk
- 1
/4 avocado, peeled and stoned
- 1 1 /2 tablespoons cacao powder

- 1
/2 small beet, raw or roasted, peeled
- 1 tablespoon powdered Erythritol
- 1 (30g) scoop vanilla whey protein powder

Directions:
1. Place all the ingredients in a food blender.
2. Blend on high for 30 seconds.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 268 .2 Sodium 596.7 mg

Facts Total Fat

Saturated Fat
10.9 g
1.6 g
Potassium
Total Carbohydrate
796.7 mg
18 .0 g
Polyunsaturated Fat 0.6 g Dietary Fiber 7.7 g
1 Serving Monounsaturated Fat 2.4 g Sugars 4.0 g
Cholesterol 0.0 mg Protein 27.2 g
Cinnamon lax Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (236ml) almond milk
- 1 (33g) scoop egg white protein powder
- 1
/2 teaspoon cinnamon
- 1 teaspoon flax meal
- 1 cup ice cubes
- 2 teaspoons powdered Erythritol
- 1
/4 teaspoon vanilla paste

Directions:
1. In a food blender, combine all ingredients.
2. Blend on high until you have desired consistency.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 171.8 Sodium 560.3 mg

Facts Total Fat

Saturated Fat
3.6 g
0.1 g
Potassium
Total Carbohydrate
552.9 mg
7.4 g
Polyunsaturated Fat 0.9 g Dietary Fiber 2.1 g
1 Serving Monounsaturated Fat 2.1 g Sugars 1.0 g
Cholesterol 0.0 mg Protein 25.4 g
Minty Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (30g) packed baby spinach
- 1avocado,
/2 peeled and pitted
- 1 (30g) scoop whey protein powder
- 1cup
/2 (118ml) unsweetened almond milk
- 10 drops stevia
- 1 tablespoon fresh chopped mint
- 1 teaspoon raw cacao nibs

Directions:
1. In a food blender, combine all the ingredients, except the
cacao nibs.
2. Blend on high for 20 seconds.
3. Serve in a tall glass and sprinkle with cacao nibs just
before serving.

Amount/Serving Amount/Serving

Nutrition Calories 201 .2 Sodium 266.0 mg

Facts Total Fat

Saturated Fat
6.2 g
1.9 g
Potassium
Total Carbohydrate
543.6 mg
13.6 g
Polyunsaturated Fat 0.0 g Dietary Fiber 3.2 g
1 Serving Monounsaturated Fat 0.0 g Sugars 9.4 g
Cholesterol 69.2 mg Protein 23.1 g
Vanilla Almond Butter Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 11 /2 tablespoons almond butter

- 1 cup (236ml) almond milk

- 3
/4 cup Fage 0% yogurt
- 1
/2 teaspoon vanilla extract
- 1 (30g) scoop vanilla whey protein powder

Directions:
1. In a food blender, combine all ingredients.
2. Blend on high until smooth and creamy.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 350.9 Sodium 337.9 mg

Facts Total Fat

Saturated Fat
14.2 g
1.9 g
Potassium
Total Carbohydrate
507.5 mg
15.6 g
Polyunsaturated Fat 2.7 g Dietary Fiber 3.2 g
1 Serving Monounsaturated Fat 7.2 g Sugars 10.8 g
Cholesterol 69.2 mg Protein 41.4 g
Cantaloupe Mint Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- cup (112g) liquid egg whites
1 /2

- 1 cup (160g) cantaloupe, cubed, seedless

- 1 cup (224g) Fage 0% yogurt
- 1 sprig mint

Directions:
1. Add all ingredients to a food blender.
2. Blend on high until smooth.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 251.0 Sodium 254.4 mg

Facts Total Fat

Saturated Fat
3.0 g
1.1 g
Potassium
Total Carbohydrate
8 44.4 mg
18 .4 g
Polyunsaturated Fat 0.2 g Dietary Fiber 2.3 g
1 Serving Monounsaturated Fat 0.0 g Sugars 13.7 g
Cholesterol 65.0 mg Protein 36.4 g
Classic Blackberry Almond Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 tablespoon almond butter
- 1cup
/2 (75g) blackberries
- 1 cup (224g) Fage 0%
- 1(15g)
/2 scoop vanilla whey protein powder
- 1cup
/4 (60ml) water
- 1 cup (160g) cantaloupe, cubed, seedless
- 1 cup (224g) Fage 0% yogurt
- 1 sprig mint

Directions:
1. Add all ingredients to a food blender.
2. Blend on high until smooth and creamy.
3. Serve immediately.

Amount/Serving Amount/Serving

Nutrition Calories 330.5 Sodium 113.0 mg

Facts Total Fat

Saturated Fat
10.5 g
1.2 g
Potassium
Total Carbohydrate
347.4 mg
23.1 g
Polyunsaturated Fat 2.3 g Dietary Fiber 5.9 g
1 Serving Monounsaturated Fat 5.2 g Sugars 15.2 g
Cholesterol 32.5 mg Protein 37.4 g
Peach Kale Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (236ml) coconut milk
- 1
/2 cup (115g) frozen peaches, sliced
- 1
/2 cup (34) kale
- 1
/2 cup (15g) spinach
- 1 tablespoon chia seeds
- 1 (30g) scoop vanilla protein powder

Directions:
1. Combine all ingredients in a food blender.
2. Blend on high for 40 seconds.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 193.2 Sodium 336.8 mg

Facts Total Fat

Saturated Fat
3.5 g
1.0 g
Potassium
Total Carbohydrate
479.4 mg
17.6 g
Polyunsaturated Fat 0.2 g Dietary Fiber 4.3 g
1 Serving Monounsaturated Fat 1.1 g Sugars 9.7 g
Cholesterol 15.0 mg Protein 25.3 g
Vanilla Delight
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- cup (60ml) coconut milk
1 /2

- 1 tablespoon almond butter

- 1/3 cup almond milk, unsweetened
- 1 (30g) scoop vanilla whey ice cream protein
powder

Directions:
1. Add all ingredients to a food blender.
2. Blend until smooth and creamy.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 228 .7 Sodium 291.2 mg

Facts Total Fat

Saturated Fat
11.4 g
1.2 g
Potassium
Total Carbohydrate
264.0 mg
7.6 g
Polyunsaturated Fat 2.4 g Dietary Fiber 2.9 g
1 Serving Monounsaturated Fat 6.4 g Sugars 2.0 g
Cholesterol 15.0 mg Protein 25.2 g
Ginger Pear Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- 1 cup (236ml) water
- 1 cup (67g) kale
- 1
/4 cup (60ml) unsweetened almond milk
- 1
/2 tablespoons hemp seeds
- 1 (30g) scoop soy protein
- 1 tablespoon fresh ginger
- 1
/2 Bosc/Kaiser pear

Directions:
1. Combine all ingredients together in a food blender.
2. Blend on high for 50 seconds.
3. Serve immediately or refrigerate for later.

Amount/Serving Amount/Serving

Nutrition Calories 222.7 Sodium 91.4 mg

Facts Total Fat

Saturated Fat
4.6 g
0.4 g
Potassium
Total Carbohydrate
901.3 mg
18 .9 g
Polyunsaturated Fat 2.6 g Dietary Fiber 5.5 g
1 Serving Monounsaturated Fat 1.0 g Sugars 8 .9 g
Cholesterol 0.0 mg Protein 29.9 g
 resh ruit Chocolate Smoothie
Preparation Time: 5 minutes
Servings: 1

Ingredients:
- cup (122g) Fage 0%
1 /2

- 1 kiwi, medium
- 1
/2 cup (77g) blueberries
- 1 tablespoon lime juice
- 1 tablespoons powdered egg whites
- 1 (30g) scoop chocolate protein powder

Directions:
1. Combine all ingredients together in a food blender.
2. Blend on high for 40 seconds.
3. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 28 8 .0 Sodium 18 1.7 mg

Facts Total Fat

Saturated Fat
2.3 g
1.2 g
Potassium
Total Carbohydrate
270.9 mg
23.4 g
Polyunsaturated Fat 0.0 g Dietary Fiber 2.6 g
1 Serving Monounsaturated Fat 0.0 g Sugars 19.0 g
Cholesterol 69.2 mg Protein 44.3 g
Pure Avocado Smoothie
Preparation Time: 5 minutes
Servings: 1
Ingredients:
- 1 cup (236ml) coconut water
- 1 (30g) scoop zero carb vanilla protein powder
- 1
/4 avocado, peeled, pitted
- 1 cup (30g) spinach
- 1 tablespoon powdered egg whites
- 1 tablespoon powdered gelatin

Directions:
1. Place the coconut water into ice tray and freeze.
2. Combine the coconut water cubes with spinach and
powdered egg whites in a food blender.
3. Blend on high until smooth.
4. Add the remaining ingredients and blend on high for
30 seconds.
5. Serve.

Amount/Serving Amount/Serving

Nutrition Calories 313.7 Sodium 193.9 mg

Facts Total Fat

Saturated Fat
10.4 g
2.5 g
Potassium
Total Carbohydrate
1091.4 mg
21.2 g
Polyunsaturated Fat 1.3 g Dietary Fiber 5.9 g
1 Serving Monounsaturated Fat 4.2 g Sugars 13.4 g
Cholesterol 65.0 mg Protein 35.9 g
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About
Rudy Mawer
Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decades
experience in physique transformation. He has successfully coached over 500
personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and
Bodybuilders and World Record Holders.
Along with this, he has a 1st class Masters and
Bachelors in Exercise & Nutrition Science, is
a certified CISSN Sports Nutritionist and is a
respected researcher in the fitness,supplement
and nutrition scientific community.
Rudy also consults for the worlds leading fitness
authorities and is a part time scientific editor
for Bodybuilding.com, T-Nation, Authority
Nutrition, Muscle Strength, Kaged
Muscle, IFBB Ben Pakulski, Mi40,
Kris Gethin and many more
You can now get the advanced
techniques that Rudy has tried
and tested on over 500 clients,
along with nearly a decade of
research in a condensed and done-
for-you plans and articles over
at www.rudymawer.com
Endof
Book
 Photo Credits
Creamy Peach Smoothie : Veronique Martel 123RF.com
Raspberry Power : Maksym Khytra 123RF.com
Goody Smoothie : Brian Zanchi 123RF.com
Avocado Green Smoothie : kiboka 123RF.com
Creamy Pomegranate Smoothie : lecic 123RF.com
Cottage Cheese Green Smoothie : handmadepictures 123RF.com
Black Grape Smoothie : Walaiporn Wuttiyan 123RF.com
Cinnamon Protein Smoothie : Viktoriia Panchenko 123RF.com
Pumpkin Seed Smoothie : Svetlana Kolpakova 123RF.com
Simple Spinach Cantaloupe Smoothie : lecic 123RF.com
Tofu Blackberries Smoothie : Ali Safarov 123RF.com
Avocado Goat Cheese Smoothie : lecic 123RF.com
Cantaloupe Almond Smoothie : Nednapa Chumjumpa 123RF.com
Cheesecake Smoothie : Watchariporn Nawieng 123RF.com
Lime Spinach Smoothie : Birgit Schmiedle 123RF.com
Cacao Avocado Smoothie : Magdalena Paluchowska 123RF.com
Peanut Butter Spinach Smoothie : lecic 123RF.com
Carrot Smoothtie : Olena Mykhaylova 123RF.com
Green Apple Kale Smoothie : Phonlawat Chaicheevinlikit 123RF.com
Beet Power Smoothie : Soultana Pappas 123RF.com
Cinnamon Flax Smoothie : Kseniya Kirylka 123RF.com
Minty Smoothie : vanillaechoes 123RF.com
Vanilla Almond Butter Smoothie : Antonio Munoz Palomares 123RF.com
Cantaloupe Mint Smoothie : chichka 123RF.com
Classic Blackberry Almond Smoothie : oksix 123RF.com
Vanilla Delight : geografika 123RF.com
Peach Kale Smoothie : Ravil Sayfullin 123RF.com
Ginger Pear Smoothie : Elena Shashkina 123RF.com
Fresh Fruit Chocolate Smoothie : Sasit Nopphakondanthai 123RF.com
Pure Avocado Smoothie : Marko Brisevac 123RF.com