Ultimate Ultimate #Dadbod #Dadbod Cookbook Cookbook created cby reated by
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Contents Contents PAGE P6 AGE 6 PAGE P9 AGE 9 PAGE P10 AGE 10 PAGE P11 AGE 11 PAGE P12 AGE 12 PAGE P13 AGE 13 PAGE P14 AGE 14 PAGE P15 AGE 15 PAGE P16 AGE 16 PAGE P18 AGE 18 PAGE P20 AGE 20 PAGE P22 AGE 22 PAGE P24 AGE 24 PAGE P26 AGE 26 PAGE P28 AGE 28 PAGE P30 AGE 30 PAGE P32 AGE 32 PAGE P34 AGE 34 PAGE P36 AGE 36 PAGE P38 AGE 38 PAGE P40 AGE 40 PAGE P42 AGE 42 PAGE P43 AGE 43 Our OPhilosophy ur Philosophy The TCreator he Creator Breakfast Breakfast Overnight OWeetbix vernight Weetbix PAGE P12 AGE 12 PAGE P13 AGE 13 PAGE P14 AGE 14 PAGE P15 AGE 15 PAGE P16 AGE 16 PAGE P18 AGE 18 PAGE P20 AGE 20 PAGE P22 AGE 22
The Ultimate #dadbod Cookbook was born! Our wholesome, tasty and easy to navigate cookbook was created with YOU in mind - for those on a journey to improve body composition, remove food anxiety and generally live a healthier life. Our OPhilosophy ur Philosophy
At the #dadbodproject, we want to take out all of the guess work and simplify your weekly meal prep because we understand that it's difficult to know what to make, how to make it and how much you need of everything to make it work for your goals.
In this cookbook, we will cover your Breakfasts, Lunches, Dinners and Snacks. It will also include a section on vegetarian recipes, and healthier alternatives to our favourite takeaway meals. Fun Fact! We are big believers in moderation and portioning. BUT equally big believers in enjoying every minute of your nutrition journey. For all #dadbodproject clients, we will customise your portions to suit your lifestyle, training schedule and overall goals. An easy example, if you see “rice” in a recipe, check your plan to see how much rice to use. Follow the serving size, see the results! Simple :) In conclusion, our cookbook will help you create a balanced and enjoyable plate, meal after meal, day after day. Happy HCooking! appy Cooking!
My background in health and fitness stems from a 19 year career in Rugby League and Rugby Sevens, as both a professional level player and a Coach. I became a Personal Trainer in 2010 because I loved training, generally being fit and healthy, and sharing my experience and knowledge with those looking to become the best versions of themselves. I became a Dad to my little boy Mitchell on the 28th of December 2020, and it changed my life forever. My love for health, fitness and being a Dad led me to starting the #DADBODPROJECT to help all men who have fallen victim to losing their way mentally and physically. Being a healthy, fit Dad has not been an easy job! But it's absolutely possible, and fun! And I'm making it my mission to show you how.
AYE UP! MY NAME IS MATT. Hi! My Name is Matt and I'm the Founder and Head Coach at the #dadbodproject.
The TCreator he Creator Let's get Lstarted! et's get started!
bbreakfast reakfast
4 Weetbix 1tbsp Zero Sugar Maple Syrup 110ml Almond Milk 100g Chobani Natural Yogurt 30g Whey Protein Powder (flavour of choice) Garnishing (I like to use Oreo or Biscoff cookies) Overnight OWeetbix vernight Weetbix Using a tupperware container or medium jar, crush Weetbix up finely in the bottom, add the zero sugar maple syrup and almond milk to the Weetbix, and mix together creating a base. In a seperate bowl add your yogurt and protein powder together until completely combined. Layer the yogurt over the Weetbix evenly, and top with your choice of garnish. Cover and place in the fridge overnight.
Protein POats rotein Oats 60g rolled or instant Oats 30g Whey Protein Powder (flavour of choice) 110ml Almond Milk 100g frozen fruit or banana 1 tspn of cinnamon In a medium pot, combine your oats and almond milk. Turn to a high heat and cook until the almond milk starts to bubble, then turn down to a simmer. Keep stiring your oats until you reach your chosen consistency. Pour your oats into a bowl and stir in your protein powder until completely combined. Top with your chosen fruit and sprinkle of cinnamon.
Protein PSmoothie rotein Smoothie 60g rolled or instant Oats 30g Whey Protein Powder (flavour of choice) OR 200g Chobani Natural Yogurt 250ml Almond Milk 100g frozen fruit or banana 20g peanut butter In a blender (e.g. Nutri Bullet or handheld device) add your oats, fruit of choice, almond milk, peanut butter and protein powder or yogurt. Add ice for a thicker consistency. Blend. Enjoy!
Decide what kind of eggs you would like to eat: omelette, poached, scrambled or fried. Add your fats to the frying pan if you're making an omelette, scrambling or frying; add butter on your toast if you're having poached eggs. In your frying pan, add in whatever veggies you like. Think "colours of the rainbow". I prefer capsicum, mushrooms and onion. Add your eggs to your bread, layer your veggies over the top and drizzle on your favourite condiment.
Eggs your Eway ggs your way eggs bread of choice butter or olive oil veggies condiment
Stack each pancake as you cook them and finish it with a topping of berries and zero sugar maple syrup.
Protein PPancakes rotein Pancakes
2 ripe bananas 2 large eggs 15g Whey Protein Powder (flavour of choice) 100g berries 1 tbsp Zero Sugar Maple Syrup 1/4 tsp baking powder 1 tsp coconut oil for frying In a large bowl, mash up your bananas until you reach a soft consistency. Add in your eggs and mix until completely combined. Finally, mix in your protein powder (chocolate's always a winner) and baking powder until completely combined. This is your pancake mix. Set aside. Heat up your frying pan to a medium temperature and add in your coconut oil to lubricate. Ladell in your pancake mix to make 1 medium pancake at a time. This mix will make approx. 5 6 pancakes. Flip when you see bubbles form on top.
lunch l/ unch / dinner dinner
