You are Your Own Gym: The Cookbook: 125 Delicious Recipes for Cooking Your Way to a Great Body

416 Pages·2017·84.067 MB·English

by  Lauren, Mark

CONTENTS
COVER
ABOUT THE BOOK
ABOUT THE AUTHORS
ALSO BY MARK LAUREN
TITLE PAGE
INTRODUCTION: YOU ARE YOUR OWN BEST COOK
CHAPTER 1: COOK YOUR WAY TO A GREAT BODY
CHAPTER 2: THE CALORIE-CYCLING KITCHEN
CHAPTER 3: FAST-FUEL MEALS
FAST-FUEL BREAKFASTS
BAKED EGG IN A HOLE
COMPLETE MORNING GLORY
BAKED POTATOES WITH EGGS
SUNRISE EGG MUFFIN
BROCCOLI AND GOAT CHEESE OMELET WITH TOAST
HANGOVER BREAKFAST SANDWICH
TROPICAL AÇAI BOWL
FAST-FUEL LUNCHES
SALMON SALAD SANDWICH
SALMON SOBA NOODLE BOWL
CHICKEN COLESLAW SALAD
CHICKEN ORZO SALAD
CHICKEN CURRY WRAPS
HAWAIIAN BBQ CHICKEN PIZZA
CHICKEN KALE SOUP
CHICKEN AND WHITE BEAN SOUP
MEDITERRANEAN CHICKEN WRAPS
GUILT-FREE SLOPPY JOE
TEX-MEX CORN AND AVOCADO SALAD
CHICKEN WITH STRAWBERRIES AND SPINACH SALAD
SOUTHWESTERN ORZO SALAD
PESTO STEAK SANDWICH
CREAM OF WHEAT SOUP (GRIESS KNOEDEL SUPPE)
TOFU ORZO BOWL
FAST-FUEL DINNERS
GINGER SEA BASS
CORIANDER BAKED SALMON
SPICY SHRIMP AND WILD RICE
SESAME SEARED AHI TUNA
EDAMAME SPAGHETTI AND SHRIMP
SALMON PASTA
CHICKEN CAPERS WITH ORZO
CHICKEN SCHNITZEL
ACORN SQUASH WITH TURKEY SAUSAGE
SLOW COOKER CHICKEN AND RICE
MEDITERRANEAN CHICKEN KABOBS
THAI GREEN CHICKEN CURRY
CHICKEN AND SPINACH PIZZA
CHICKEN AND VEGGIE PASTA
GNOCCHI AND SMOKED TURKEY SAUSAGE
TURKEY PICADILLO
LOW-FAT LASAGNA
CHEESEBURGER MACARONI
GINGER BEEF
EASY LINGUINE WITH MEAT SAUCE
SLOW COOKER INDIAN LAMB CURRY
FIVE-SPICE PORK CHOPS
LIGHT MEATLESS SPAGHETTI
VEGGIE ENCHILADAS
QUINOA AND TURKEY CHORIZO–STUFFED CHILES
FAST-FUEL SNACKS
ZUCCHINI FRIES
MARK’S EASY HOMEMADE KETCHUP
BAKED SALMON FISH STICKS
ALMOND BUTTER AND JELLY RICE CAKES
CHAPTER 4: SLOW-FUEL MEALS
SLOW-FUEL BREAKFASTS
BREAKFAST CUPS
EGG AND SQUASH SKILLET
EGGS IN A NEST
BACON SCRAMBLED OVER ASPARAGUS
BAKED BROCCOLI AND CHEDDAR FRITTATA
SMOKED GOUDA AND VEGGIE FRITTATA
ATHLETIC OMELET
SMOKED HAM AND SPINACH QUICHE
SLOW-FUEL LUNCHES
VEGAN LENTIL SALAD
REFRESHING CUCUMBER SALAD WITH TUNA
CORN CHOWDER WITH SHRIMP AND BACON
ZUCCHINI AND SALMON SALAD
GRILLED SHRIMP AND SPINACH SALAD
SPICY SHRIMP COBB SALAD
SHRIMP SALAD WRAPS
VIETNAMESE CHICKEN SALAD
GARLIC CHICKEN BROCCOLINI SALAD
PAD THAI WITH KELP NOODLES
TURKEY LETTUCE WRAPS
TACO LETTUCE BOATS
SLOW-FUEL DINNERS
GRILLED ROSEMARY LAMB CHOPS
ASIAN GINGER CHICKEN
CHICKEN ZOODLES CHOW MEIN
BLACKENED GROUPER AND SNAP PEAS
TANDOORI CHICKEN AND CUCUMBER SALAD
TILAPIA AND DILL IN PARCHMENT
CHICKEN PARMESAN WITH SPAGHETTI SQUASH
PESTO CHICKEN BAKE
BALSAMIC CHICKEN
HERBED CHICKEN BREASTS
TRI-TIP AND BROCCOLINI
CAULIFLOWER SKILLET
HAM PESTO ZOODLES
MUSHROOMS, TOFU, AND BABY BOK CHOY
FILET MIGNON SKEWERS
VEGAN SLOW COOKER CHILI
SPAGHETTI SQUASH WITH MEDITERRANEAN SCRAMBLE
CAULIFLOWER CASSEROLE
SLOW-FUEL SNACKS
CRABMEAT-STUFFED AVOCADO
STUFFED EGGS
CUCUMBER TUNA BOATS
CHAPTER 5: SMOOTHIES AND JUICES
SUNRISE SMOOTHIE
BLUEBERRY DREAM SMOOTHIE
STRAWBERRY SMOOTHIE
PINEAPPLE POWER SMOOTHIE
PUMPKIN PROTEIN SMOOTHIE
STRAWBERRY AND PINEAPPLE SMOOTHIE
PEACH PIE SMOOTHIE
GREEN ZEN SMOOTHIE
THE HULK SMOOTHIE
APPLE MELONTINI SMOOTHIE
MANGO GINGER SMOOTHIE
ALMOND DELIGHT SMOOTHIE
GREEN WITH ENVY JUICE
BLENDED SUPER JUICE
GREEN GODDESS SMOOTHIE
FUELIN’ VEGGIE JUICE 2
JUST BEET IT JUICE
RED GRAPEFRUIT JUICE
RASPBERRY TANG JUICE
WATERMELON BASIL JUICE
CHAPTER 6: FAST-FUEL DESSERTS
NO-BAKE CHOCOLATE APPLE OATMEAL COOKIES
NO-BAKE ALMOND BUTTER SQUARES
BANANA BLUEBERRY COOKIES
CHOCOLATE STRAWBERRY CHIA PUDDING
PROTEIN CARROT CAKE BITES
NO-BAKE ALMOND BUTTER BANANA BITES
CHOCOLATE BANANA PROTEIN CUPCAKES
STRAWBERRY FROZEN YOGURT
SUNSHINE SORBET
CHAPTER 7: BLOCK OUT YOUR MEALS
SAMPLE BLOCK 3 MENUS
SAMPLE BLOCK 2 MENUS
SAMPLE BLOCK 1 MENUS
SAMPLE PLANT-BASED MENUS
ACKNOWLEDGMENTS
REFERENCES
COPYRIGHT
ABOUT THE BOOK
With his breakout bestseller You Are Your Own Gym, tness phenomenon
Mark Lauren introduced people around the world to no-equipment
bodyweight exercise. The perfect companion, You Are Your Own Gym: The
Cookbook offers you 125 delicious recipes that adhere to Lauren’s unique
‘calorie shifting’ nutritional philosophy to help you cook your way to weight
loss, muscle gain, and improved tness performance.
ABOUT THE AUTHORS
M L spent fteen years in the Special Operations community as an
ARK AUREN
operator and physical training specialist. He is the author of the
internationally popular body-weight bibles You Are Your Own Gym, Body by
You, and Body Fuel. A sought-after personal trainer to civilian men and
women of all tness levels, he is a triathlete and former Thai boxing
champion. He now lives in Phuket, Thailand.
marklauren.com
Facebook.com/bodyweight
@yourowngym
M G -R is a New York Times bestselling collaborator
AGGIE REENWOOD OBINSON
who specializes in health and tness. She lives in Dallas, Texas.
BY MARK LAUREN
You Are Your Own Gym: The Cookbook
Body Fuel
You Are Your Own Gym
Body by You