Because you should be able to achieve your dream physique,
eating the foods you love!

Welcome to my physique friendly, macro cookbook!

After working with 100s of clients and being in the industry for a decade, I’ve seen my fair share of failed diets and weight re-bound.

Based on the research.

Why is this? Well, a big part of weight re-gain or weight gain itself is down to the view that healthy food is boring.

It’s very easy to base your diet and become almost addicted to highly processed, calorie dense “bad” foods that lead to an array of health issues and obesity.

Even if you eat healthy, most of us have those constant cravings to binge, have cheatmeals or quit our diets when we want to shred fat.

But, there's a much better way ... building a meal plan that you love all year round. Dieting or bulking, it doesn’t matter, if you base your diet plan and meals on these foods, not only will you shred fat fast or add muscle, you will also love every bite.

Generous portions of super high protein, low carb and low calorie foods! No tiny portions allowed!

I often say your calorie intake is like a bank budget.. don’t waste it on chicken salads or plain meat and rice dishes. You can achieve just as good results, while building a plan you love and can stick too forever!

Welcome to the revolution of “heathy eating”…

Enjoy every meal
with these



 High Protein,
Physique Friendly



 High Protein,
Physique Friendly



 High Protein,
Physique Friendly



 High Protein,
Physique Friendly


(my favorite!)


 High Protein,
Physique Friendly



 High Protein,
Physique Friendly


Compiled into


All macros, nutrients and even key vitamins and minerals listed.
Step-by-step guide listing all the instructions in an easy to follow manner,
All ingredients listed in both OZ and grams.
Separate document listing suitable ingredient swaps which won’t wreck the recipe or your physique,
Specific serving sizes based on the nutritional value and calories listed.
Quick guide listing what that meal / food is "free from", gluten, lactose, egg, nuts etc.


  • 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


  • 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


  • 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


  • 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


  • 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


  • 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

Take a Tour



Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s 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 world's leading fitness authorities and is a part-time scientific editor for, T-Nation, Authority Nutrition, Muscle & Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more…

You can now get the physique friendly meals and recipes Rudy has tried and tested over a decade of training himself and 100s of his personal clients.

  • Are the books sent in hard copies or provided as downloads?

    All files are 100% online in print ready, downloadable format. You can save these files to your pc, phone, laptop or tablet. Many people have printed these recipe cards to keep handy in the kitchen. I only provide them in an online format to keep the costs down and accessible for all. It would cost a minimum of $75 for high quality printing, shipping and handling (more if outside the UK).

  • How nice or tasty are the meals / recipes?

    I’ve spent many years developing recipes for my own personal clients and of course, my own diet. Much like many of you, I too crave “bad” foods at times and wanted to achieve a sustainable diet that I could enjoy, everyday. All the meals have been tested on friends and personal clients. If 90% or more did not agree that it was tasty then it was discarded long ago.

  • How long do the meals take to prepare?

    Like most people, I am very busy and not a massive fan of spending hours preparing a single meal. I aimed to keep every recipe preparation to under 20 minutes, while the odd one may run over slightly, most of the meals only take 10 - 20 minutes to prepare! Best of all, most are designed to provide several servings, taking your meal prep to a whole new level of taste!

  • What if I don’t have the ingredients?

    I have designed an additional 5 page document which will provide you with a list of suitable swaps, which won’t wreck the recipe or your physique. Of course, part of baking / cooking does require you to purchase new ingredients, especially as you are trying to make super healthy and macro friendly recipes. However, once you’ve purchased a few additional ingredients such as stevia from your health food store or Amazon you will be set for life!

  • What if I have certain intolerances or dietary requirements?

    Not a problem! After years of working with clients I’ve written meal plans and worked with pretty much every intolerance and diet rule imaginable. For this reason, I’ve added a specific “free from” section at the bottom which will help you easily navigate around the recipe book and see what is suitable. For the most part, these recipes are based on healthy, whole food single ingredients.

  • Are they full of unhealthy junk?

    Absolutely not! I care for my own health just as much as you do! I’ve only included recipes that will help you take your physique a stage further while also being highly nutritious and healthy. As a researcher, I am well aware of the issues that bad food causes to our health, insulin sensitivity, inflammation, gut health and everything else. Therefore, you are in safe hands!

  • Can I do this if I am low-carb?

    Certainly! Most of these meals are actually perfect low carb meals. Most meals are super high protein, containing moderate amounts of healthy fats (you can easily add more if needed) and low amounts of carbs (usually 10 - 20grams or less!).

  • Are they super high calorie or tiny portions?

    No, in fact quite the opposite. I’m a big advocate of low calorie or energy dense food for fat loss and have discussed in several times online. For a successful diet to work, you actually need to eat large portions of low calorie foods, this is because your stomach and gut actually send signals to your brain based on the amount or size of that meal. Therefore, all foods are low calorie and can help you pack out your plate, keeping the hunger at bay and the calories down (you may even squeeze double portions in!!).

  • What if I can’t count calories or macros?

    Don’t worry, i’ve also included a guide and overview for this. You're in safe hands and will be an expert in no time!

  • What about exercise?

    No problems! I’ve got a highly advanced and complete workout for both fat loss and muscle building. Regardless of your goals, you can either join the 20 Week Scientific Mass Builder or the 90 Day Bikini Transformation Program at the same time!

  • Will these be ok for gluten free, paleo, lactose intolerant etc?

    Yes for sure, as you will see in the videos every ingredient is listed and there is also a quick visual guide at the bottom of the page showing what the recipe is “free from”. I also include a free “Food Swap & Replacement” ebook which will give you other alternatives for the recipes that don’t meet your dietary needs.

  • When I can I get started?

    Right now! All files are immediately sent to you and accessible as soon as you continue below. You can get over 150 tasty recipes in just 2 minutes!

NO RISK - 60 DAY, 100% MONEY BACK GUARANTEE I am so confident you will love the program and get great results that I offer a FULL, no questions asked money back guarantee. All the ask is that you complete the program, ALL aspects of it, and if you do not see any noticeable improvement, just email me for a FULL refund.




All prices in American USD. Product is online only, provided in downloadable PDF files.
This is a special promo price and a 1 time payment with absolutely no reoccurring
charges or costs.

Please note individual results and transformations may vary. Additionally, testimonials are not designed to represent typical results. All testimonials are from real clients of Rudy Mawer Consulting LLC, but may not reflect the typical purchaser's experience, and are not intended to guarantee that anyone will achieve the exact same or similar results. Every person has unique experiences, exercise habits, eating habits, starting points, hormones 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 members have achieved. This page promotes a product that is offered through resell rights. Testimonies on this page are the same on all pages where this product is being sold and are not testimonials of the person selling the product. Any promotional pieces regarding the experience stated hereare not those of the owner of the product.

© Rudy Mawer and Rudy Mawer Consulting LLC 2016 | All Right Reserved.

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.

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