CONTENTS STRENGTH & PERFORMANCE. ALL RIGHTS RESERVED S&P

Transcription

1 You r MEAL PLANNER

2 CONTENTS Introduction Beef Rolls Buffalo Chicken Thighs Cheeseburger & Spicy Sweet Potato Squares Chicken Italia Heck Sausages, Chargrilled Vine Tomatoes, Wilted Spinach with Garlic & Coconut Scrambled Eggs Chorizo Omlette Club Sandwich Curried Haddock, Ralta, Crushed Peas & Charred Cauliflower Baked Egg & Asparagus Soldiers Fish Broth Fish Cakes Flattened Rump Halloumi Kebabs Mackerel Salad Chicken & Bacon Pie King Prawn & Salmon Red Thai Curry with Coconut Rice Salmon & Rye Pancake Chicken Sausage & Sweet Potato Rosti Seabass with Fried Rice Smoked Salmon on Toasted Rye Spicy Prawn & Curly Kale Pizza Tuna Nicoise Turkey & Med Veg Breakfast Turkey Pizza ALL RIGHTS RESERVED S&P

3 INTRODUCTION This food manual has been put together by Executive Chef Jamie Smith. The purpose of this manual is to bridge the gap between a recipe and how to keep track of what you have eaten using an app such as MyFitnessPal. It is important to consider how your meals fit in with your overall daily calories. The benefit of tracking food is to ensure that you are eating correctly according to your daily macronutrient needs. If you are not tracking then you are guessing, and guessing never leads to the desired result. This manual has 25 easy to make delicious recipes with instructions and exact weights in grams to input into MyfitnessPal. It shows you how many carbohydrates, fats and protein are in each meal so you can see when it is best to eat them according to your needs. Enjoy cooking some new foods! Team S&P S&P ALL RIGHTS RESERVED 04

4 PROTEIN: 39g CARBS: 22g FATS: 17g BEEF ROLLS Separate 100g cooked roast beef in to 6 slices. Cut 35g iceberg lettuce to cover the 6 beef slices. Blanch and refresh 50g green beans and divide them evenly on top of the beef slices. Cut 10g chives into sticks and place on top of the beef slices, with 20g bean sprouts. Julienne both a carrot and a cucumber and pick 10g coriander, dividing them evenly covering the beef slices. Roll them up tight and place on a plate. Mix 25g peanut butter, 10g fresh red chilli, 1 teaspoon nam pla, 2 tsp tamari soy sauce and 2 tsp hot water and blend to create a dip. British Roast Beef Topside (Sliced) Green Beans Carrots Coriander Chives Mung Beans Bean Sprouts Cucumber Peanut Butter, Crunchy Tamari Soy Sauce Red Chillies, Raw Nam Pla ALL RIGHTS RESERVED S&P

5 PROTEIN: 60g CARBS: 39g FATS: 49g BUFFALO CHICKEN THIGHS Cut the end of 1 baby gem and separate the leaves. Wash the leaves under cold water and then drain in a colander. Fan the leaves on a plate. Deseed and thinly slice a red chilli and place in a mixing bowl along with 25g buffalo wing sauce. Quarter 100g tomato, deseed it and slice into thin strips. Place in a separate mixing bowl along with 10g rocket leaves, 75g of julienne cucumber, 10g pomegranate seeds, 70g diced pineapple and the juice from 1 lime. Mix and place on a serving plate. Cut 50g of celery into sticks and place on the plate. In a food processor place 20g porridge oats, a pinch of crushed chillies, 5g flaked almonds, 5g desiccated coconut and blitz to a powder. Cut 3 (250g) chicken thighs in half and coat in 10g rye flour. Then place the chicken thighs in a mixture of 1 egg whisked with a tbsp of water. Make sure they are coated in the egg mixture and then transfer and coat them in porridge oat mix. Place 1 teaspoon of coconut oil in a non-stick pan and pan fry the chicken thighs on a low heat for around 5 minutes on each side. The beauty of chicken thighs is you can over cook them and they will still be moist. Once cooked mix them with the buffalo wing sauce and chillies and place them on top of the gem lettuce. Mix 20g Greek yoghurt and 30g blue cheese in a food processor and use as a dip. Boneless Skinless Chicken Thighs Gorgonzola Cheese Greek Yoghurt Rocket Leaves Baby Gem Lettuce Pineapple Tomatoes Rye Flour, Dark Porridge Oats Free Range Eggs, Large Desiccated Coconut Flaked Almonds Red Chilli Lime, Fresh Cucumber Celery Buffalo Wing Sauce Pomegranate Seeds Coconut Oil S&P ALL RIGHTS RESERVED 06

6 PROTEIN: 52g CARBS: 66g FATS: 25g CHEESEBURGER & SPICY SWEET POTATO SQUARES Preheat the oven at 200 degrees C. Dice up 280g sweet potato and place in a mixing bowl with 1 teaspoon vegetable oil. Then add salt, pepper, a pinch of paprika to taste, a pinch of chilli powder to taste, 1 clove of grated garlic and 5g chopped thyme. Spread the potatoes on a non-stick baking tray. Top and tail 120g banana shallots, peel them and cut half, length ways. Place on the same baking tray cut side up. Place in the oven and roast for 30 minutes. Turn the potatoes every 10 minutes. Preheat a chargrill pan and place on a 6oz burger. Cook on medium heat for around 6 minutes each side. When turned over, spread 1 teaspoon of marmite over the top of the burger and add 2 peeled and destalked field mushrooms approx 50g in weight each in to the pan face down. Cook for 3 minutes and then turn. When turned, spread 1 teaspoon of wholegrain mustard over the pair of them. Then place 30g of cottage cheese on both mushrooms and sprinkle with crushed chillies. Cook for a further 3 minutes. In order to build the burger, place 1 of the mushrooms cottage cheese side facing upwards on the plate, on top place 20g washed lettuce leaves, followed by the burger. Add another 20g washed lettuce leaves and finally, place the second field mushroom cottage cheese side facing downwards on the top. Burger (without Bun) Baby Gem Lettuce Field Mushrooms Banana Shallots Sweet Potato Essential Natural Cottage Cheese 6% Wholegrain Mustard Vegetable Oil ALL RIGHTS RESERVED S&P

7 PROTEIN: 54g CARBS: 13g FATS: 18g CHICKEN ITALIA HECK SAUSAGES, CHARGRILLED VINE TOMATOES, WILTED SPINACH WITH GARLIC & COCONUT SCRAMBLED EGGS Chargrill 170g Chicken Sausages in a dry pan. Start on a high heat initially and then turn to low. Get an even colour around all sides of the sausages by turning them every couple of minutes. Wash spinach in a sink of cold water, if required. Transfer to a colander and allow to dry. When all the other ingredients have been cooked, turn the heat on the already used pan to low and add half a teaspoon coconut oil. Place 50g washed spinach into the pan and stir with a fork with a garlic clove stuck to the end of it. Turn 500g vine tomatoes on their side and cut in half, add to the chargrill pan cut side down. Season to taste. For the scrambled eggs, crack the eggs into a non-stick pan on medium heat, keeping them whole. Add a half teaspoon of coconut oil. As the egg white starts to cook, break it up with a spatula and move it around. Try to keep the yolks whole for as long as possible. When the white is cooked, remove the pan from the heat and stir in the yolks. Add optional seasoning at this point. Chicken Italia Sausages Tomatoes, on the Vine Baby Spinach Free Range Eggs, Medium Coconut Oil S&P ALL RIGHTS RESERVED 08

8 PROTEIN: 36g CARBS: 11g FATS: 40g CHORIZO OMLETTE Dice up 40g chorizo, 50g green pepper and 40g banana shallots. Deseed and finely slice 10g green chilli. Place 1 teaspoon coconut oil in a non-stick pan. Whisk 4 medium eggs in a pouring jug. When the pan is hot add all the above ingredients (excluding the egg) and fry off for around a minute. Add the egg mix and move the ingredients about until the omelette is half cooked. Spread the egg mixture to cover the surface area of the pan. Remove the pan from the heat. Add 25g spinach to the middle of the omelette. When transferring the omelette from the pan to the plate, roll the omelette over the spinach so it wilts slowly whilst being eaten. Chorizo Egg Green Bell Pepper Green Chillies, Fresh Shallots Baby Spinach Coconut Oil ALL RIGHTS RESERVED S&P

9 PROTEIN: 64g CARBS: 47g FATS: 45g CLUB SANDWICH Chargrill 125g chicken thigh until golden brown and crisp on both sides. If they are quite thick chicken thighs, cut them in half so they cook quicker. In the same pan, chargrill 60g bacon until crisp. Wash 125g gem lettuce leaves and dry them. Position them on a serving plate, reserving around 4 leaves for the sandwich. On top place 5g anchovy fillets. 10g shaved parmesan and 10g sliced spring onion. Serve half a lemon on the side and use that as the dressing for the salad. Using a toaster or a grill, toast 105g rye bread (2 slices). Place toast on a chopping board after toasting. Spread 35g Greek yoghurt across the 2 slices. Slice 25g avocado and 35g cherry tomatoes. Place 2 gem lettuce leaves on both slices of bread. Top one with avocado and chicken and the other with bacon and tomato. In a non-stick pan fry 1 large free range egg in 1 teaspoon coconut oil. When egg is cooked, stack the sandwich and place the fried egg on top. Chicken Thighs, Boneless Skinless Whole Grain Rye Bread Back Bacon Total Authentic Greek Yoghurt Baby Gem Lettuce Cherry Tomatoes on Vine Avocado Parmesan Anchovies Lemon Juice Raw Spring Onion Free Range Eggs, Large Coconut Oil S&P ALL RIGHTS RESERVED 10

10 PROTEIN: 53g CARBS: 38g FATS: 21g CURRIED HADDOCK, RALTA, CRUSHED PEAS & CHARRED CAULIFLOWER 175g squared off cauliflower florets. Bring a pan of water to the boil. Place cauliflower in water and boil for 8-10 minutes dependant on preference. Remove cauliflower from water and reserve for later. Bring another a pan of water to the boil and place 75g frozen peas in the pan. Boil for 4 minutes. Drain them off and place in a food processor along with 5g mint leaves and 5g coriander. Pulse until mashed up. In a dry pan place 10g of flaked almonds and 10g of desiccated coconut. On medium heat toast until golden brown and then remove from the pan. Mix with 10g of raisins. In a non-stick pan on a low heat place a teaspoon of coconut oil. Add a pinch of ground cinnamon, ground turmeric, ground cumin, ground curry powder and zest from half a lemon and simmer for around 1 minute. Place 190g fresh haddock fillets in to the pan. Turn the heat up slightly and fry on every side. It should only take around 6-8 minutes to cook the fish dependant on thickness. About half way through cooking add the cauliflower and pan fry on the squared off side. In a mixing bowl place 75g Greek yoghurt, and 5g each of chopped mint and coriander leaves. Then peel 75g cucumber. Dice the cucumber and then mix with the other ingredients. When plated squeeze the juice from half a lemon over everything. Haddock Fillet Cauliflower Peas Greek Yoghurt Cucumber Coriander, Fresh Mint, Fresh Flaked Almonds Desiccated Coconut Raisins Lemon, Fresh Coconut Oil ALL RIGHTS RESERVED S&P

11 PROTEIN: 41g CARBS: 8g FATS: 35g BAKED EGG & ASPARAGUS SOLDIERS Use 5g soft butter to spread around the inside of 2 ramekins or small cups (Large enough to fit 1 whole egg in) and season with salt and pepper. Cut 6 cherry tomatoes into quarters and divide them between the 2 ramekins. Crack 1 egg into each ramekin. Drizzle 5g s sriracha sauce around the whites of the 2 eggs. Preheat a fan assisted oven to 180 degrees C. While oven is waiting to warm up, divide 100g asparagus in to 6 piles. Wrap 1 slice of Parma ham around each pile tightly. Once the oven has reached temperature place both eggs in the oven and bake for around 5 minutes. After 5 minutes place the asparagus soldiers in the oven also and cook for a further 5 minutes. The surface area of the ramekin will affect the cooking time. So check before removing and cook for longer if need be. Free Range Eggs, Large Asparagus, Raw Grass Fed Butter, Salted Cherry Tomatoes on the Vine Sriracha Sauce Parma Ham S&P ALL RIGHTS RESERVED 12

12 ALL RIGHTS RESERVED S&P PROTEIN: 45g CARBS: 76g FATS: 15g FISH BROTH Chop 10g cashew nuts and toast in a dry pan. Cool and mix with 5g picked Thai basil leaves, 10g chopped coriander and 10g spring onion. In a pan place 200g water, 10g chopped ginger, 15g miso soup paste, 1 kaffir lime leaf, 1 clove of garlic, 2 Sichuan peppers, half a star anise, 5g palm sugar, 5g tamari soy sauce, 5g chopped lemongrass and 5g nam pla. Bring to the boil and pass through a sieve into another shallow pan. Add 25g bean sprouts, 150g cooked rice noodles, cut 50g pak choi and 100g Chinese cabbage into long, thin strips. Bring to a simmer and place in 75g king prawns and 110g diced salmon. Julienne 100g carrot and chop 50g shitake mushrooms. Fry off in coconut oil and add to the pan of noodles etc. Once the fish is cooked and everything is hot, transfer into a bowl and garnish with the herb and nut mix. Salmon Large King Prawns Cashew nuts Coriander Spring Onions Bean Sprouts Thai Basil Leaves, Fresh Rice Noodles Green Pak Choi Chinese Cabbage Leaf Shitake Mushrooms, Fresh Carrots Organic Miso Soup Paste with Sea Veg Ginger Garlic Clove Palm Sugar Nam Pla Tamari Soy Sauce Lemongrass Star Anise Coconut Oil

13 PROTEIN: 28g CARBS: 61g FATS: 28g FISH CAKES Finely slice 10g spring onion and 10g coriander and put in a mixing bowl. Grate 1 garlic clove and small bit of fresh ginger on a microplane and place in the same mixing bowl. Finely dice 5g fresh lemongrass and 10g green chilli and mix with the rest of the ingredients. Skin 100g salmon and dice. Grate 125g peeled sweet potato, 5g nam pla, 5g tamari soy sauce and mix everything together. Divide the mix into 5 balls and then shape into cakes. Preheat an oven at 180 degrees C. Once hot, place the cakes on a tray and bake in the oven for around 10 minutes. Julienne 125g mixed peppers and 80g white onion and fry on a high heat in 5g coconut oil. In a dry pan place 10g desiccated coconut and toast. Once toasted remove and keep for later. In the same pan toast 10g chopped cashew nuts and mix with the coconut after it is toasted. In a food processor place 75g avocado and 5g sriracha sauce and blend till smooth. To serve, place half a washed baby gem lettuce and 10g washed rocket leaves on a plate. Layer on top the veg, then the fishcakes, the toasted coconut and finish with avocado puree. Salmon Fillet Spring Onion Coriander Garlic Ginger, Fresh Lemongrass, Fresh Green Chillies, Fresh Tamari Soy Sauce Nam Pla Baby Gem Lettuce Rocket Leaves Sweet Potato Avocado Sriracha Sauce Cashew Nuts Desiccated Coconut Coconut Oil S&P ALL RIGHTS RESERVED 14

14 PROTEIN: 69g CARBS: 63g FATS: 23g FLATTENED RUMP Place 1 ear of corn on the cob in a sauce pan filled with salty water. Bring to the boil and cook for 8 minutes. Once cooked, drain and caramelise the outside in a hot, dry chargrill pan. Fork a whole sweet potato and place in a microwave for 4 minutes on the highest heat. After 4 minutes, turn the potato over and cook for a further 4 minutes. Remove from the microwave and place in a mixing bowl. Coat in 5g coconut oil and a pinch of ground cumin and salt. Place in the oven at 180 degrees C to crisp up the skin. Blanch and refresh 15g trimmed green beans. Mix with 20g parmesan shavings and 10g rocket leaves. Use a meat hammer to flatten out the rump steak. Once flattened, season it. Spread 1 mircoplaned clove of garlic over the meat and 5g chopped thyme leaves. Sprinkle crushed chillies on top to finish. Bring a chargrill pan to a high and place the steak in seasoned side down first. Once caramelisation has been achieved, turn the meat. While the second side is cooking you can add the rest of the ingredients to the plate. Rub the corn in 10g butter. Slice open the baked sweet potato and fill with 25g cottage cheese. Place the steak on the plate and top with the salad. Dry-Aged, 28 Day Matured Rump Corn on the Cob Sweet Potato Green Beans Parmesan Garlic Thyme, Fresh Chillies, Crushed Rocket Leaves Grass Fed Butter, Unsalted Natural Cottage Cheese 6% Coconut Oil ALL RIGHTS RESERVED S&P

15 PROTEIN: 38g CARBS: 37g FATS: 42g HALLOUMI KEBABS On a plate place 20g washed baby spinach, 10g sliced spring onion and 50g sliced avocado. Squeeze the juice of half a lemon over the top. Large dice 75g green pepper, 135g halloumi, 50g red onion and 90g cooked beetroot. Divide evenly across 3 skewers. Bring a dry chargrill pan to a high heat and cook on all 4 sides. Any leftover trimmings throw on top of the salad. Once the skewers are cooked, place on top of the salad. Halloumi Baby Spinach Green Bell Pepper Lemon Juice, Fresh Avocado Spring Onion Red Onion Beetroot, Cooked S&P ALL RIGHTS RESERVED 16

16 ALL RIGHTS RESERVED S&P PROTEIN: 32g CARBS: 25g FATS: 49g MACKEREL SALAD Toast 50g drained sweet corn in a dry pan until golden brown. Toast 10g flaked almonds in a dry pan. Warm 120g mackerel fillets in the microwave for around a 1 minute. On a plate place 75g sliced avocado, 5g sliced green chilli, 30g washed baby spinach, washed half a gem lettuce, 10g sliced spring onion, 95g sliced deseeded orange and squeeze half a lemon over the top. Then place the rest of the ingredients on the top. Mackerel Fillets, Boneless Smoked Sweetcorn, Organic Flaked Almonds Fresh Green Chilli Baby Spinach Baby Gem Lettuce Spring Onion Onion, Large Avocado Lemon Juice, Fresh Orange, Fresh

17 PROTEIN: 125g CARBS: 102g FATS: 47g CHICKEN & BACON PIE In a saucepan place 200g new potatoes and cover with salty water. Bring to a simmer for around 15 minutes until cooked. Drain the potatoes, place on a baking tray and coat in a small amount of vegetable oil and salt. Bake at around 180 degrees C for around 15 minutes. Place 10g butter in a large non-stick pan and put on a low heat. Finely chop 1 clove of garlic and 5g fresh thyme and add to the pan. Next, finely slice 50g white onion and put in the pan. Dice 75g carrots, add to the pan and stir the ingredients. Add 75g finely sliced chestnut mushrooms and 2 sliced rashers of smoked bacon to the pan. Continue to stir and cook on a low heat. Add 250g chicken breast and continue to cook. Once everything is almost cooked pour around 200ml water and bring to the boil. Add 1 chicken stock cube. Reduce this water. Once all the water is almost all gone add 100ml double cream. Bring to the boil and transfer into a baking tray. Top with 2 screwed up pieces of filo and place in the oven along with the potatoes. Bring a pan of salty water to the boil and blanch 30g trimmed green beans, 50g broccoli and 75g tenderstem broccoli. Chicken Breast Grass Fed Butter, Salted Garlic Thyme, Fresh White Onion Carrots Green Beans Tenderstem Broccoli Broccoli New Potatoes Chestnut Mushrooms Butchers Thick Cut Bacon, Smoked Filo Sheets Double Cream S&P ALL RIGHTS RESERVED 18

18 PROTEIN: 46g CARBS: 69g FATS: 64g KING PRAWN & SALMON RED THAI CURRY WITH COCONUT RICE Place half a teaspoon coconut oil in a pan on a low heat. Add 15g Thai red curry paste, half a kaffir lime leaf, 5g chopped and bashed lemongrass, 5g chopped ginger, and zest from half a lime. Cook the paste out for around 5 minutes. At this stage add 3.75g palm sugar and 3.75g nam pla (fish sauce). Once the sugar is dissolved add 100ml coconut milk. Simmer for 5 minutes and then place in a blender. Add juice of half a lime and blend until smooth. Pass the mixture through a sieve to get rid of any bits. In a dry non-stick pan toast 5g desiccated coconut and 10g chopped cashew nuts. Once toasted and cooled, mix with 10g chopped spring onions, 5g sliced red chilli and 5g chopped coriander. In a non-stick frying pan add half a teaspoon coconut oil. Place the pan on a high heat. Once hot add 50g sliced sugar snap peas, 50g chopped baby corn, 35g sliced banana shallots, 50g diced green pepper and 50g diced pineapple. Fry off for around 2 minutes and then add 90g peeled and deveined king prawns. Fry off for a further minute and then add the sauce and 140g diced salmon. Turn the heat down to low and lightly poach the salmon for 2 minutes. Warm half a packet of coconut basmati rice in the microwave as per the instructions (125g). King Prawns, Large Salmon Tilda Coconut Basmati Rice Red Thai Curry Paste Desiccated Coconut Cashew Nuts Lime Juice Palm Sugar Nam Pla Red Chilli, Raw Coriander, Fresh Spring Onion Baby Corn Sugar Snap Peas Shallots Green Bell Pepper Pineapple Baby Corn Lemongrass Kaffir Lime Coconut Milk Coconut Oil ALL RIGHTS RESERVED S&P

19 PROTEIN: 56g CARBS: 41g FATS: 30g SALMON & RYE PANCAKE In a mixing bowl place 15g rye flour and the juice and zest of half a lemon. Grate 1 garlic clove in to the same bowl, with 1 egg, 30g full fat milk, a pinch of both turmeric and ground cinnamon, and salt and pepper. Whisk together to form a pancake batter. In a non-stick pan place 5g coconut oil. Bring to a medium heat and spread the pancake batter around the surface area of the pan. Cook on both sides and place on a plate. Mash 100g avocado and spread over the top of the pancake. Deseed half a tomato and slice and place on top along with 10g washed rocket leaves and 5g sliced spring onion. Half-fill a large pan with water and add sliced garlic, coriander stalks, spring onion ends and lemongrass. Place a bamboo steamer on the top. Place 125g salmon inside and cook for around 10 minutes. Once salmon is cooked flake on top of the pancake. Salmon Rye Flour, Dark Lemon Juice Garlic Free Range Eggs, Large Milk, Whole, 3.25% Milk Fat Avocado Coconut Oil Rocket Leaves Tomato Lemongrass Coriander Stalks S&P ALL RIGHTS RESERVED 20

20 PROTEIN: 34g CARBS: 23g FATS: 18g CHICKEN SAUSAGE & SWEET POTATO ROSTI Grate 75g peeled sweet potato. Mix with salt and pepper and 20g sweetcorn. Place 4 chicken sausages on a baking sheet and follow manufactures instructions. With 10 minutes of cooking time remaining place the sweet potato mix in a circle cutter and place on the baking sheet with the sausages and cook for ten minutes. With around 2 minutes of cooking time remaining place 5 cherry tomatoes on the tray. Wilt 30g spinach in 5g coconut oil. Fry 1 egg in 5g coconut oil also. Chicken Sausages Sweet Potato Sweetcorn, Organic Egg Baby Spinach Cherry Tomato on the Vine Coconut Oil ALL RIGHTS RESERVED S&P

21 PROTEIN: 47g CARBS: 92g FATS: 13g SEABASS WITH FRIED RICE Rinse 100g raw basmati rice and place in a sauce pan with salt, 300g water and 1 kaffir lime leaf. Place on the hob on a medium heat and stir from time to time to make sure it doesn t stick to the bottom. It will take around 15 minutes to cook. Once the rice is cooked, drain off the water. Blanch and refresh 65g tenderstem broccoli. Pan fry 2 fillets of seabass in a non-stick pan with 5g coconut oil. Cook on a medium heat and with the skin side down. You be able to tell they are cooked as the raw flesh will turn white. In a separate non-stick pan put another 5g coconut oil and throw in 10g chopped cashew nuts. Toast them off and then throw in the broccoli and rice. Add 10g sliced spring onions, 10g chopped coriander, 5g tamari soy sauce, 5g nam pla and 5g sriracha sauce. Stir together. Seabass Fillet Basmati Rice Kaffir Lime Leaf Tenderstem Broccoli Coconut Oil Cashew Nuts Spring Onion Coriander Tamari Soy Sauce Nam Pla Sriracha Sauce S&P ALL RIGHTS RESERVED 22

22 PROTEIN: 26g CARBS: 39g FATS: 23g SMOKED SALMON ON TOASTED RYE Toast 70g Schneider Brot rye bread (2 slices) using a grill and not a toaster so it is crisp. Spread 85g ripe avocado across the 2 slices of rye toast. Squeeze the juice from half a lime over the avocado. Top with 10g finely sliced green chilli. Place 100g sliced smoked salmon on top. Smoked Salmon Avocado Whole Grain Rye Bread Fresh Green Chilli Lime Juice ALL RIGHTS RESERVED S&P

23 PROTEIN: 46g CARBS: 36g FATS: 23g SPICY PRAWN & CURLY KALE PIZZA Place 2 Bfree quinoa and chia wraps on the work surface. Grate 1 clove of garlic and spread on the wraps. Thinly slice 160g vine tomatoes and fan evenly across the wraps. Thinly slice 45g Banana Shallots and spread evenly across the 2 wraps. Pick the small florets of tender stem broccoli (15g) from the end and place in a mixing bowl along with 10g picked Curly Kale. Toss in 5g extra virgin olive oil. Spread the ingredients evenly over the 2 wraps. Drain off 120g Atlantic prawns and 85g chopped buffalo mozzarella. Top with crushed chilli to taste. Preheat the oven at 200 degrees C. Place the wraps directly on the oven racks. Cook for 15 minutes. Half way through you may need to carefully drain the liquid that has come out of the mozzarella. North Atlantic Large Prawns Quinoa and Chia Seed Wrap Garlic Tomatoes Tenderstem Broccoli Shallots Buffalo Mozzarella Kale S&P ALL RIGHTS RESERVED 24

24 PROTEIN: 64g CARBS: 28g FATS: 34g TUNA NICOISE Quarter 100g new potatoes length ways and place in a saucepan and cover with salty water. Simmer on a low heat for around 10 minutes until cooked. Once cooked, drain and cool under a cold running tap. Place half a washed baby gem lettuce in a large mixing bowl. Add the potatoes, 70g sliced avocado, 75g cooked green beans, 5 quartered cherry tomatoes, 10g sliced spring onions, 30g quartered pitted black olives, 5g anchovies and 2 tbsp red wine vinegar along with seasoning. Mix everything together and place on a plate. Chargrill 125g fresh tuna loin to personal preference. Slice and place on top of the salad. Place 5g coconut oil in a non-stick pan and fry 1 egg. Place on top of the tuna. Tuna Loin New Potatoes Baby Gem Lettuce Free Range Egg, Large Avocado Green Beans Cherry Tomatoes on the Vine Black Olives, Pitted Anchovies Coconut Oil ALL RIGHTS RESERVED S&P

25 PROTEIN: 55g CARBS: 23g FATS: 21g TURKEY & MED VEG BREAKFAST Mix together 55g halved baby plum tomatoes, 100g diced courgettes and 50g banana shallots, 5g chopped thyme, a pinch of paprika and 1 clove of garlic, grated. In a non-stick pan add 1 teaspoon of coconut oil. Top and tail and deseed a pepper and cut it in half. Place in a pan. Crack an egg into the middle of each pepper and turn the heat to low. In the same pan place the above mixture and fry off. Once the eggs look like they are almost cooked, flip the pepper halves and eggs over and continue to cook. Place a griddle pan on the hob and bring to a high heat. Cook 130g turkey breast steak for 3 minutes on each side. To serve scatter 10g of Pomegranate seeds on the plate. Turkey Breast Steaks Free Range Eggs, Large Green Bell Pepper Shallots Thyme, Fresh Garlic Courgette Baby Plum Tomato Pomegranate Seeds Coconut Oil S&P ALL RIGHTS RESERVED 26

26 ALL RIGHTS RESERVED S&P PROTEIN: 87g CARBS: 17g FATS: 26g TURKEY PIZZA Flatten 250g turkey breast slices with a meat hammer. Chop 1 clove of garlic and 5g chopped thyme, mix together a spread over the flat turkey along with seasoning. Chargrill the turkey both sides and then transfer on to a baking tray. Slice 1 beef tomato thinly and spread the tomato slices over the turkey. Quarter 30g pitted black olives and spread them over the turkey. Slice 25g red onion and spread on top. Grate 10g parmesan on the top. Sprinkle over 100g feta cheese. Stick in a preheated oven set at 180 degrees C for 10 minutes. Make a salad with half a gem lettuce washed, 10g sliced spring onions and 20g washed rocket leaves. Turkey Breast Steaks Feta Cheese Parmesan Rocket Leaves Spring Onion Black Olives, Pitted Beef Tomato Baby Gem Lettuce

27 GLOSSARY Blanch and Refresh Boil the vegetables in water for 2-3 minutes only (add salt to taste). Remove the vegetables and place in ice cold water to stop the cooking process. This process is used to make vegetables in larger quantities, or just at the start of cooking a meal. Some vegetables will not need to be reheated, for example, if to be served in salads but for hot dishes they will need to be heated up again briefly by placing in boiling water for a minute. Julienne Use a sharp knife to cut the vegetables into long thin strips, similar to matchsticks. Microplane This is an instrument to grate finely, which is great for garlic, herbs, lemon peel. An alternative is to use the fine side of a grater. Please note: The chef recommends weighing all ingredients on scales, which includes liquid ingredients as it is much more accurate than using a measuring jug. S&P ALL RIGHTS RESERVED 26

28 S&P ALL RIGHTS RESERVED The MyFitnessPal logo is the property of MyFitnessPal and they do not endorse any of the recipes in this manual