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 * Home
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   * 90 Day Bikini
   * 90 Day V2 Advanced
   * 20 Week Mass
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   * 50 Home Workouts
   * Booty Specialization
   * Intermittent Fasting
   * Metabolic Diet
   * Macro Cookbook
   * 20 Day Hollywood
   * Arm Specialization
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   * 1 Time Personalized Plan $97
   * Elite 1:1 Monthly Coaching
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 * Home
 * Blog
 * About
 * Workouts Plans
   * 90 Day Bikini
   * 90 Day V2 Advanced
   * 20 Week Mass
   * 30 Day HIIT
   * 30 Day Super Shred
   * 50 Home Workouts
   * Booty Specialization
   * Intermittent Fasting
   * Metabolic Diet
   * Macro Cookbook
   * 20 Day Hollywood
   * Arm Specialization
   * VIP Flat Abs
   * Ancestral Body
 * Personalized Plans
   * 1 Time Personalized Plan $97
   * Elite 1:1 Monthly Coaching
 * Results & Testimonials
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RUDY MAWER'S

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WORLD LEADING 90 DAY BIKINI TRANSFORMATION $5000 IN PRIZES,
RESULTS GUARANTEED

JOIN NOW



TRANSFORM YOUR PHYSIQUE


LIKE 1000S OF OTHERS


WITH RUDY'S ADVANCED TECHNIQUES & THE LATEST SCIENCE


TAKE 60 SECONDS TO SEE WHAT
1000S OF MEMBERS HAVE TO SAY...

*Results vary depending on starting point, goals, and effort.

WITH NEARLY A DECADE OF COACHING EXPERIENCE, COACHING CLIENTS IN THE NBA,
HOLLYWOOD CELEBRITIES, ELITE BODYBUILDERS, GOLD MEDALISTS AND WORLD RECORD
HOLDERS, RUDY DOESN’T PROMISE RESULTS, HE GUARANTEES THEM

 


REAL PEOPLE, REAL RESULTS


NOW IT’S YOUR TURN, START YOUR TRANSFORMATION TODAY!

*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.



*Results vary depending on starting point, goals, and effort.


Rudy has all the tools, experience and theory, to make anyone improve their
physique, knowledge and become a better person. Working with Rudy will change
the way you approach your training and nutrition through learning from a
dedicated, experienced and highly successful trainer!!


JULIO B.

Personal Trainer

I have been working with Rudy for over a year and I have learned so much from
him.  He knows the latest science with all things training and nutrition related
and it doesn’t matter how much knowledge you already have, you will learn so
much more! I put on over 9 pounds while dropping body fat in the first few
months and I look the best I’ve ever looked right now.


VANIA B.

WBFF Bikini, Sponsored Athlete Prep Coach & Personal Trainer

Working with Rudy I was able to meet 100% of my goals. We were able to cut a lot
of body fat off while maintaining strength and performance. Best of all, I was
even able to put on some muscle while in a caloric deficit. It was also a
valuable learning experience when it comes to nutrition as well as training,
helping my own personal business. No matter what your level and experience I
definitely suggest working with Rudy.


CHUCK B.

CSCS Strength Coach,
Personal Trainer

Before hiring Rudy, I got to a point where I was in a rut. I couldn’t make sense
of my training anymore, my body wasn’t changing, I wasn’t really happy with my
day to day physique, my eating was very bland, and quite frankly, I was losing
motivation. Fast forward 12 months, my love for training has been renewed, he
has helped broaden my nutrition, I enjoy socialize more because I’m not as
restricted nutritionally, and as a result, my body is responding beautifully. I
can’t thank Rudy enough!


BREANNE G.

Fitness Competitor

Doing business with Rudy Mawer has added immense value to my life both
personally and professionally. By using and executing what he advocates, I’ve
been able to improve my own physique and health dramatically, and am now able to
do the same for all of my clients.


CHRISTOPHER CAVALLINI

CEO/Founder Nutrition Solutions,
NASM Certified Fitness & Nutrition Specialist

Being a personal trainer and nutrition specialist myself, I had gone through
many coaches that just did not understand how to work with my body and my
hormones, but when I reached out to Rudy that all changed. He has truly taught
me more than Ive learned from any past coach and I would highly recommend his
expertise to anyone and everyone regardless of fitness level.


RACHEL N.

Personal Trainer & Model

I was introduced to Rudy through my friend and IFBB Pro Ben Pakulski. Ben is one
of the most educated and honest bodybuilders in the world so I value his
introductions and friendship. I worked with Rudy within Ben’s Mi40 Gym in Tampa
and was very impressed with his knowledge.  I also worked as his subject within
the University of Tampa as we went through a plethora of physical tests.  I knew
almost immediately that I wanted Rudy on my team, since then, his detail of
study, knowledge and execution is even better than I expected.


KRIS GETHIN

Kaged Muscle CEO,
World Renowned Transformation Specialist,
Author

Between the 90 day’s bikini program, 30 days of HIIT, his delicious macro
cookbook, private Facebook page and now his supplements (which are safer and
smarter than anything you will find in a nutrition store). Rudy Mawer has
created my absolute one stop shop for incredible workouts. Flexible (and
sustainable) nutrition, smart, safe supplements, and a tremendous community of
support. Not only has my already active and fit physique experienced rapid
changes, but I’ve come to enjoy nutrition, rather than feeling I am being
restrictive. To have access to his expertise in combination with money back
guaranteed results but not to try his programs, is a disservice to what you can
achieve.


JACLYN G.

age 40, Omaha, NE

I am 8 months post my 3rd section and still breastfeeding. I am not one of those
women who lose weight easily breastfeeding, my body clings to all the fats then
lose weight quickly when I’m done so this was wait a uphill battle against
hormones not being able to take stimulants and not cutting below 1900 calories
but I am so happy and feel amazing. Overall I lost 10lbs and am now at 19%
bodyfat, istarted at 26%. Cant wait till I’m done breastfeeding to see how much
more progress I can make! My husband also did one of the programs the Spartan
shared and loved his results. He doesn’t have social media so I am sharing his
results as well!! Thanks Rudy for creating the best programs.


D.J. HENINGER

Arizona

All I a can say is purchasing 90 day bikini plan is the best thing I have ever
done!! Honestly I was very skeptical at first but after reading the manual and
understanding how the carb cycling and macros worked I knew this was something I
could do. I didn’t have much weight to lose. I mainly wanted to build muscle and
get lean, I lost a total of 4 pounds and lost inches off my waist, hips and
thigs. I am thrilled with my muscles definition especially in my upper body. I
love the support I received from you and the FB group. Everyone is positive in
their remarks. I would recommend it to anyone who wants to get healthy and see
results. Thanks you for personally responding to all my group posts and being so
supportive.


NAN JOHNSON



I have completed the 90 day Bikini plan and literally my body shrank. It looks
live I’ve been vacuum packed! Everything tighten, muscles pooped out and my skin
never looked as plumped and healthy. I continued with MAD straight after and now
have only a week to go to finish it. My body has had a total transformed and
with Rudy’s plans and scientific knowledge on nutrition and exercises has
changed my life forever. I wish I knew all this when I was young! Thanks Rudy
and to all the FB group who constantly support and encouraged each other.


LAURA

Scotland, UK

Before using this program. I was at a plateau. I was hovering around 160lb
despite training hard and watching what I ate. The 90 day plan gave me new
insight to foods and workouts that led me to drop 11lbs and now am at 149lbs and
feel better than ever@ the programs are easy to follow, the macros have an
option for everybody and results speak for themselves. Looking forward to more
results!


MEG N.



Rudy I cannot express or say enough great things about you and your program.
Everyone I meet ask me who my trainer is, what program, am I in competition prep
etc. The amount of confidence, support and knowledge you and your program have
given me is amazing. Thank you so much! The best part? Is I keep just getting
better/stronger. Thanks again!!!!


MARTINE R.



What can I say??? I love 90 Day Bikini plan.. so far I’ve lost 50LB and 10
inches from my stomach!!

I am 54 years and I have never seen myself so determined to transform. All of
Rudy’s workout plans are easy to read and understand, delivering rapid results-
they work! With the help of Rudy blogs, the support of his group to encourage my
fitness goals, and research to find what works best for my body, I am in the
best shape of my life!!

I am not stopping here.


ESTHELITA FERRE



ABOUT RUDY MAWER, MS, CISSN


Hey I’m Rudy, I’m the world’s leading sports scientist and expert when it comes
to female specific fat loss, transformations and hormones! I’ve been a celebrity
trainer to Hollywood movie stars you’ve seen on TV, coach to pro athletes, world
record holders and professional sports teams, educator to thousands of personal
trainers and spent a decade as a leading researcher!

In this time, while working as a human performance researcher and obtained a
Masters degree in Exercise & Nutrition Science I’ve uncovered and developed the
fastest, safest and most efficient blueprint that females can use to become
healthier, leaner and rapidly lose stubborn body fat using advance techniques
you won’t find anywhere else online!

I’ve helped tens of thousands of women just like you transform their health and
physique and have over a million females from around the world as part of my
online community – the biggest female specific community in the world based on
proven scientific diet, exercise and hormone optimizing principles!

Because of my unique and extensive knowledge in this area, I’ve been hired and
consulted for all the major health and fitness companies and presented at
international conferences in dozens of countries. I’ve even been flown in by the
US Navy to train their elite Deep Sea Divers and featured on dozens of websites
and magazines such as Oxygen, Bodybuilding.com, Men’s Health, Forbes Magazine,
The Huffington Post and many more!

I’m excited for you to join the very best online female training and
transformation community and be our next head turning transformation, utilizing
these advanced techniques and my proven blueprint, along with the amazing
support, motivation and inspiration thousands of members provide within the
private FB group and membership site!




GET STARTED WITH THESE


FREE GUIDES &
MASTERY PROGRAMS


*Individual Results may vary, and testimonials are not claimed to represent
typical results. All testimonials are from real men and/or women, and may not
reflect the typical purchaser’s experience, and are not intended to represent or
guarantee that everyone will achieve the same or similar results. Each
individual has unique experiences, exercise habits, eating habits, and applies
the information in a different way. Thus, the experiences that we share from
other people may not reflect the typical users’ experience. However, these
results are meant as a showcase of what the best, most motivated users have
achieved. In addition, you assume certain risks inherent in exercise and
nutrition programs by using this system. You should not begin the program if you
have a physical condition that makes intense exercise dangerous. In addition,
Our Programs require you to follow an eating plan and at times restrict the
amount of calories you consume. You should not begin this eating plan if you
have physical or psychological issues which make fat loss dangerous.
RudyMawer.com / Rudy Mawers Programs are an educational service that provides
general health information. Rudy is not a doctor, and his advice is not a
substitute for medical advice. Please consult a physician before beginning any
exercise or diet program.
The information on this website is for entertainment purposes only and should
not be seen as a substitute for working with a qualified professional. You must
consult with a medical / fitness professional before starting any new exercise /
nutrition program. Results may vary depending on the individual, hard work and
consistency is required. Price quoted for programs and packages are based on the
date of publication. Actual prices may vary and are not final until you reach
the checkout page. All programs are downloadable products only, provided in PDF.
No physical product will be delivered. Please read the terms and conditions in
full before purchasing.

Registered Business Address: 1546 W Walnut Terrace, Tampa, FL, 33607


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> When I was 39 I worked with a personal trainer for a year to lose weight that
> had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring
> workouts round my injuries. Since moving house, I have no longer been able to
> use my PT and am ‘on my own’.
> 
> I signed up to the 90 Day bikini plan as it seemed a comprehensive resource
> that complemented the style of training and eating I had become accustomed to.
> This along with the user group gave me the guidance I was missing from my PT
> who had been encouraging me to increase calories for some time.
> 
> The diet plan was the easy to follow and the recipe book provided me with
> plenty options to mix things up. This was badly needed for me as I had
> previously fallen into the trap of eating the same things day in and out.
> 
> The workouts were perfect for me. I was used to a serious session and felt I
> got progress with these. Adding in the HIIT workouts meant I could get some
> more variety on the days I struggled with injury.
> 
> 6 months in, (not training religously due to injury) and I dropped from 68kg
> to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great
> on my trip to USA.
> 
> Although these pictures are not great, I can see a huge difference in my face
> and body! Life can easily get in the way and I have gained a little weight
> back, but the plan gives me the tools to dip back in and get back to where I
> want to be easily…
> 
> I wouldn’t hesitate to recommend Rudy’s plans. There is something for
> everyone.
> 
> Frances M, 42, Scotland

> I’ve been on so many diet and eating plans I have lost count! However, Rudy
> has created a plan which is so easy to follow! The workouts are easy to
> understand and flexible and the eating plan doesn’t restrict or cut out foods.
> Within the first three weeks I lost 15cm from all over my body! I cannot
> explain how awesome this program is!
> 
> Lauren G, Melbourne, Australia.

> All I a can say is purchasing 90 day bikini plan is the best thing I have ever
> done!! Honestly I was very skeptical at first but after reading the manual and
> understanding how the carb cycling and macros worked I knew this was something
> I could do. I didn’t have much weight to lose. I mainly wanted to build muscle
> and get lean, I lost a total of 4 pounds and lost inches off my waist, hips
> and thigs. I am thrilled with my muscles definition especially in my upper
> body.
> 
> I love the support I received from you and the FB group. Everyone is positive
> in their remarks. I would recommend it to anyone who wants to get healthy and
> see results. Thanks you for personally responding to all my group posts and
> being so supportive.
> 
> 
> NAN JOHNSON

> What can I say??? I love 90 Day Bikini plan!!
> 
> I am 54 years and I have never seen myself so determined to transform.
> 
> All of Rudy’s workout plans are easy to read and understand, delivering rapid
> results – they work! With the help of Rudy blogs, the support of his group to
> encourage my fitness goals, and research to find what works best for my body,
> I am in the best shape of my life!! I am not stopping here.
> 
> I will continue to improve, you will see!!
> 
> Esthelita F, Texas, USA

> Rudy I cannot express or say enough great things about you and your program.
> Everyone I meet ask me who my trainer is, what program, am I in competition
> prep etc. …the amount of confidence, support and knowledge you and your
> program have given me is amazing. Thank you so much! The best part? I keep
> just getting better/stronger. Thanks again.
> 
> Martine R.

> Before using this program, I was at a plateau. I was hovering around 160 lbs
> despite training hard and watching what I ate. The 90 day plan gave me new
> insight to foods and workouts that led me to drop 11 lbs, and now I am at
> 149lbs, and feel better than ever.  The programs are easy to follow, the
> macros have an option for everybody, and the results speak for themselves.
> Looking forward to more results!
> 
> 
> MEG N.

> I have completed the 90 day bikini plan, and literally my body shrank. It
> looks live I’ve been vacuum packed! Everything tightened, muscles popped out,
> and my skin has never looked as plump and healthy. I continued with MAD
> straight after and now have only a week to go, to finish it.
> 
> My body has had a total transformation.  With Rudy’s plans and scientific
> knowledge on nutrition, and exercises, it has changed my life forever. I wish
> I knew all this when I was young! Thanks Rudy, and to all the FB group who
> constantly support and encourage each other.
> 
> 
> LAURA, SCOTLAND, UK

> Between the 90 day bikini program, 30 days of HIIT, his delicious macro
> cookbook, private Facebook page and now his supplements (which are safer and
> smarter than anything you will find in a nutritional store): Rudy Mawer has
> created my absolute one stop shop for incredible workouts. Flexible (and
> sustainable) nutrition, smart, safe supplements, and a tremendous community of
> support.
> 
> Not only has my already active and fit physique experienced rapid changes, but
> I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To
> have access to his expertise in combination with money back guaranteed results
> but not to try his programs, is a disservice to what you can achieve.
> 
> 
> JACLYN G., AGE 40, OMAHA, NE
> 
>  

> “I cannot say enough great things about Rudy’s 90 day bikini program. It’s
> everything that I’ve been looking for in a workout plan and more. The workout
> plan pushed me further each week, to get the results I was looking for. I was
> able to slim down and see more muscle definition each week.  The workouts were
> always switched up to keep your muscles guessing and help accelerate your
> results. It was easy to follow and laid out perfectly.
> 
> The eating plan was perfect.  I didn’t feel like I was starving or bored with
> the food, and loved how I was able to cycle my macros. I definitely got the
> results I was looking for in the 90 day bikini program, and would highly
> recommend this to anyone looking to lose weight and gain muscle. I’ve tried
> other fitness plans, and they were all generic without much variety. With
> Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to
> do the program again after my pregnancy! I know I will get the results I’m
> looking for!”
> 
> 
> JOANNE Z


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Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet
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Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A
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Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M.
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Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of
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Horgan, G. W., Murison, S. D., Bremner, D. M., &Lobley, G. E. (2008). E ects of
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&Maratos-Flier, E. (2007). A high-fat, ketogenic diet induces a unique metabolic
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Kiens, B., &Astrup, A. (2015). Ketogenic Diets for Fat Loss and Exercise
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Chartbook. Noakes, M., Foster, P. R., Keogh, J. B., James, A. P., Mamo, J. C., &
Clifton, P. M. (2006). Comparison of isocaloric very low carbohydrate/high
saturated fat and high carbohydrate/low saturated fat diets on body composition
and cardiovascular risk. Nutrition & metabolism, 3(1),


Manninen, A. H. (2006). Very-low-carbohydrate diets and preservation of muscle
mass. Nutrition & metabolism, 3(1), 1. Martins, L. D., Terra, V. C., Nicoletti,
C. F., Chiarello, P. G., Marchini, J. S., Sakamoto, A. C., &Nonino-Borges, C. B.
(2012). Effect of the classic ketogenic diet on the treatment of refractory
epileptic seizures. Revista de Nutrição, 25(5), 565-573.


Meule, A., Westenhöfer, J., &Kübler, A. (2011). Food cravings mediate the
relationship between rigid, but not flexible control of eating behavior and
dieting success. Appetite, 57(3), 582-584. Miller, M., Stone, N. J.,

Ballantyne, C., Bittner, V., Criqui, M. H., Ginsberg, H. N., … & Lennie, T. A.
(2011). Triglycerides and cardiovascular disease a scientific statement from the
American Heart Association. Circulation,123(20), 2292-2333.

Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B.
J., & Bucher, H. C. (2006). E ects of low-carbohydrate vs low-fat diets on
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SMOOTHIES

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 * Creamy Peach Smoothie
 * Raspberry Power
 * Goody Smoothie
 * Avocado Green Smoothie
 * Creamy Pomegranate Smoothie
 * Cottage Cheese Green Smoothie
 * Black Grape Smoothie
 * Cinnamon Protein Smoothie
 * Pumpkin Seed Smoothie
 * Simple Spinach Cantaloupe Smoothie
 * Tofu Blackberries Smoothie
 * Avocado Goat Cheese Smoothie
 * Cantaloupe Almond Smoothie
 * Cheesecake Smoothie
 * Strawberry Yoghurt Smoothie
 * Banana Peanut Butter Smoothie
 * Lime Spinach Smoothie
 * Peanut Butter Spinach Smoothie
 * Carrot Smoothtie
 * Green Apple Kale Smoothie

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SNACKS

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 * Almond Bars
 * Protein Bites
 * Protein Covered Strawberries
 * Tomato Mozzarella Snack
 * Greek Savoury Yoghurt
 * Salmon Stack
 * Pumpkin Seed Clusters
 * Tuna Boats
 * Grilled Apricots with Yoghurt
 * Crunchy Eggs and Avocado Bowl
 * Deli Roll Up
 * Protein Chips
 * Blueberry Shake
 * Shrimps with Avocado Cream
 * Strawberry Yoghurt Smoothie
 * Banana Peanut Butter Smoothie
 * Devilled Eggs
 * Chocolate Peanut Butter Cottage Cheese Pudding
 * Cucumber Turkey Rolls
 * Yoghurt Guacamole with Veggies

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DINNER

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 * Turkey Thai Skewers
 * Chicken Parmesan Bites
 * Coconut Parmesan Fish Fingers
 * Pork Cutlets with Peppers
 * Chicken with Cheese Vinaigrette
 * Zucchini Noodles and Turkey Bolognese
 * Simple Rosemary Salmon
 * Turkey Stir Fry
 * Collard Greens Pork Salad
 * Steak with Asian Salad
 * Halibut and Leeks
 * Healthy Stir-fry
 * Salmon Slaw
 * Shrimps with Rice and Eggs
 * Chicken Apple Sausage
 * Shrimp and Green Beans for Oven
 * Cold Chicken Salad
 * Herbed Lamb Chops
 * Broiled Sole with Herbs
 * Tuna with Bok Choy

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LUNCH

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 * Green Turkey Salad
 * Aromatic Pork Tenderloin
 * Turkey and Zucchini Burgers
 * Salmon with Stir-fried Salad
 * Chicken Meatballs with Cheese
 * Lettuce Turkey Fajita Wrap
 * Fresh Mediterranean Kebabs
 * Sweet and Sour Chicken with Cauliflower Rice
 * Asian Style Tuna Balls
 * Turkey Streaks with Salsa and Green Beans
 * Chicken Satay
 * Spicy and Fruity Burgers
 * Mexican Chicken Strips with Cauliflower
 * A Day Ahead Pork and Apples
 * Steak Salad with Raspberries
 * Burrito Bowl
 * Coconut Shrimps with Sauce
 * Beef Sirloin Skewers
 * Fast Asian Style Flounder Fillets
 * Chicken Mushroom Stir Fry

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DESSERTS

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 * Almond Peanut Butter Truffles
 * Blueberry Mousse
 * Berry Trifle
 * Chocolate Chai Pudding
 * Yoghurt with Plums and Almonds
 * Peanut Butter Cookies
 * Cacao Cheesecake
 * Raspberry Fudge
 * Chocolate Fudge Truffles
 * Peaches with Apple Dip
 * Chocolate Mousse
 * Almond Cookies
 * Berry Bread Cups
 * Fudge Cookies
 * Banana Chocolate Protein Squares
 * Pumpkin Pudding
 * Minute Vanilla Cheesecake
 * Peanut Protein Brownies
 * Vanilla Milk Pudding
 * Vanilla Dessert with Warm Fruit

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BREAKFAST

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 * Lemon Blueberry Pancakes
 * Turkey Breakfast Burgers
 * Cottage Cheese Fruit Bowl
 * Salmon Omelet
 * Cottage Cheese Pancakes
 * Egg White Puffs with Vegetables
 * Greek Yoghurt Peach Delight
 * Chicken Muffins
 * Egg Mushroom and Turkey Quiche
 * Banana Protein Orange Muffins
 * Strawberry Lemon Pancakes
 * Beef Scrambled Eggs
 * Breakfast Parfait/ Sundae
 * Turkey, Cottage Cheese and Chives Scramble
 * Spinach and Sun-dried Tomato Frittata
 * Fast Chicken Roll
 * Quark Cheese with Protein Nut Topping
 * Tuna Omelet in microwave
 * Protein Cacao Waffles
 * Pancakes with Cottage Cheese Topping

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