Challenge Fat Loss: Low Carb High Fat Recipes. A recipe for success. Lindsaybeale.com

Size: px

Start display at page:

Download "Challenge Fat Loss: Low Carb High Fat Recipes. A recipe for success. Lindsaybeale.com"

Donald Moore
5 years ago
Views:

1 Challenge Fat Loss: Low Carb High Fat Recipes A recipe for success Lindsaybeale.com

2 Medical Disclaimer Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition. Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish. Copyright 2019 Lindsay Beale and it s licensors All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

3 Contents Drinks Creamy coffee & walnut smoothie 1 Coconut, almond, vanilla & ginger smoothie 2 Good morning smoothie 3 Snacks Protein bites 4 Avocado, coconut & lime mousse 5 Roasted almond sesame bark 6 Lunch Mediterranean meatloaf 10 Turkey tom yam courgette noodle soup 11 Chilli & lemon lamb burgers 12 Dinner Bacon wrapped sea bream 13 Kale pesto baked salmon 14 Lime & ginger pork meatballs 15 Breakfast Meat & nuts 7 Berry soufflé 8 Hambled eggs 9

Welcome Welcome to Challenge Fat Loss:. This book will be your bible over the coming weeks! In case you didn t know, nutrition will count for about 80% of your results. That s right 80%!

4 Welcome Welcome to Challenge Fat Loss:. This book will be your bible over the coming weeks! In case you didn t know, nutrition will count for about 80% of your results. That s right 80%! Over the past ten years, I have evolved and developed CFL and have helped 100 s of people shed stones and inches and feel better about themselves. If you are overweight, chances are you will suffer from various health related illnesses, such as high blood pressure, heart disease, type 2 diabetes, digestive and bowel issues, as well as skin complaints. Choosing foods that are near to nature, natural and unprocessed can help combat most symptoms and indeed I have many clients who have lost several stones and reversed type 2 diabetes, in some cases coming off of ALL medications. Nutrition and activity are enormously important in keeping your body in tip-top condition and I don t mean you have to work out like an athlete, but walking and some light physical exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you automatically make better choices in the food you choose, buy, cook and eat. Great food can be the start of a new you. A definite recipe for your success. Let s get started! Lindsay

5 Below I have included the key principles that work for nutrition for health and fat loss. If anything you read, see or hear deviates from any of the six principles below, chances are you can dismiss it immediately as a short term fad diet. This is a way of eating that will enable you to achieve both fast and permanent results in a way that is 100% sustainable. You see this change has to be permanent so it has to be both straightforward and above all enjoyable. The good news is that my recipe book will show you how quick, easy and tasty eating this way is. Follow these principles and you will get results Eating fewer calories than you burn (calorie deficit) 2. Eat more vegetables and fruits because they are rich in antioxidants and micro-nutrients (vitamins and minerals) 3. Eat plenty of protein for repair and maintenance of lean tissue, and to keep you feeling full (protein satisfies the appetite more than any other macronutrient) 4. Eat enough healthy fats from nuts, avocados, coconut and olive oils (healthy fats are an essential part of a balanced diet) 5. Drink plenty of water to naturally detoxify the body, keeping the brain and body hydrated so it can function properly (green and herbal teas count towards this water intake) 6. Limit processed foods and artificial sweeteners and preservatives Now go and learn, cook, and experience the benefits that my recipes have to offer enjoy!

6 Client success Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help myself. Both my parents had major health issues in their 50 s and I was terrified I would end up the same. Having spent all my adult life not just overweight but obese, and I mean all my adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy attitude towards food and eating. The thing with me is that it wasn t just to eat but to deal with emotions, traumatic life experiences as a child had a major impact on what, and why I ate what I did. Outside people thought I was happy, and full of life but on the inside I hated myself, how I looked and how I felt. Finally at the age of 50 I met Lindsay Beale and CFL challenges, what a transformation, for the first time in my life I felt in control of my body and what I put into it, I love cooking and am passionate about good food, whereas before, diets and slimming groups all that seemed to take that passion away from me, Lindsay really encourages cooking, experimenting, and above all enjoying every mouthful even the chocolate. Not once am I made to feel guilty or bad!!! I have learned about real nutrition and the benefits of good food has on my wellbeing. For me this has been such a journey, I have gained so much confidence and for me a wonderful, caring therapy, dealing with issues from childhood and realising I am a good person who deserves the very best and that means giving myself permission to look after myself. The support of the group is like no other I have experienced, there is no competition with each other, only kindness, support and encouragement. Lindsay is there every step of the way, and no matter how we feel will coach, teach and nurture us to be the best we can. I am now the lightest, slimmest and fittest I have been for a long, long time. Thank you for being the most amazing person who I really think has changed my life Marie xxx

At this point I also suffered with migraine and was on daily medication as well as prescribed meds to take when I had an attack. I didn t like going out and was uneasy about my size.

7 A routine blood test resulted in me being told I was a borderline diabetic and weight was an issue. I was devastated. I had previously tried all the household slimming groups only to put all the weight back on plus! I had heard about Lindsay s fat loss group and so gave it a try. At this point I also suffered with migraine and was on daily medication as well as prescribed meds to take when I had an attack. I didn t like going out and was uneasy about my size. Within 10 months the weight loss was dramatic; losing weight was easy using Lindsay s tools of combining a healthy diet and exercise, in 12 months I was 4 stone lighter, my skin was clearer (I also suffer with roseatia) and I felt absolutely fabulous! I became more confident about going out again. My husband noticed a huge change in my wellbeing for the better. The migraines became less frequent and I came off of the medication. I was given the all clear by the doctor as my blood sugar levels had become normal. I am almost 3 years down the line now and maintaining the weight loss without a problem. My relationship with food has changed as I am now accountable for what goes into my body. I still have treats but find my treat choices have changed and more often without thinking about it I choose food more wisely because it tastes different now I enjoy all the good stuff and don t bother with all the beige! I love the way I look now and love the fact it isn t hard to maintain. I actually love me now as at the start I didn t care for me much at all. Thankyou Lindsay for all your help during the good and bad times. I have found a new lease of life since I started the CFL courses and I don t believe I want to change back to my old habits. I love me. Jo Burdett

Get in touch Lindsay Beale Lindsaybeale.com E-mail lindsaybealefitness@gmail.com www.facebook.

8 Get in touch Lindsay Beale Lindsaybeale.com

flavoured protein powder (optional) Place the walnuts in a grinder and blend finely.

9 Creamy coffee & walnut smoothie 15g walnut halves 180ml unsweetened almond milk (or use milk of your choice) 1 tsp vanilla extract 50g Greek yoghurt 5 ice cubes 30ml strong black coffee (use decaffeinated if preferred) 1-2 tsps natural sweetener to taste 30g vanilla flavoured protein powder (optional) Place the walnuts in a grinder and blend finely. Place all of the ingredients in a blender and pulse until creamy. Consume immediately. SERVES Calories 6g Carbs 31g Protein 9g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DRINKS 1

sea salt 1 tsp vanilla extract 3 ice cubes Place all of the ingredients into a blender and blend until smooth.

10 Coconut, almond, vanilla & ginger smoothie 250ml unsweetened almond or rice milk 2 tsps ground almonds 1 tsp unsweetened shredded coconut 25g vanilla whey or rice protein powder a pinch of ground ginger a pinch of ground cinnamon a pinch of sea salt 1 tsp vanilla extract 3 ice cubes Place all of the ingredients into a blender and blend until smooth. Consume immediately. SERVES Calories 5g Carbs 23g Protein 12g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DRINKS 2

Good morning smoothie 1-2 tsps coffee granules 30g baby leaf spinach 2 tsps

protein powder 10g nut butter, any variety ½ tsp allspice 2 tsps ground almonds

remaining ingredients. Pulse until smooth. Consume immediately.

11 Good morning smoothie 1-2 tsps coffee granules 30g baby leaf spinach 2 tsps organic cocoa powder 50g plain yoghurt 25g vanilla flavoured whey or rice protein powder 10g nut butter, any variety ½ tsp allspice 2 tsps ground almonds 1 tsp chia seeds 4 ice cubes Put 200ml cold water into a blender and add remaining ingredients. Pulse until smooth. Consume immediately. SERVES Calories 10g Carbs 34g Protein 16g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DRINKS 3

Protein bites 500g pork mince 1 medium carrot, peeled and finely grated 2 garlic cloves, finely chopped 50g unsweetened coconut flakes 1 free range egg 1 egg white 2 tsps curry powder ½ tsp salt

Line a baking tray with foil. Roll the mixture into 12 balls and place them on the tray. Cook for 25-30 minutes, until the balls are a rich golden colour.

12 Protein bites 500g pork mince 1 medium carrot, peeled and finely grated 2 garlic cloves, finely chopped 50g unsweetened coconut flakes 1 free range egg 1 egg white 2 tsps curry powder ½ tsp salt MAKES 12 PROTEIN BITES Place all of the ingredients in a bowl, and mash into a paste, using your hands. Cover the bowl and refrigerate for at least 1 hour or overnight. Preheat oven to 170 C/350 F. Line a baking tray with foil. Roll the mixture into 12 balls and place them on the tray. Cook for minutes, until the balls are a rich golden colour. Store any leftovers in an airtight container and refrigerate for up to 3 days. Suggestion: Serve with a tomato salad or enjoy on their own as a snack. PER BITE: 112 Calories 1g Carbs 9g Protein 8g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS 4

Avocado, coconut & lime mousse 160ml unsweetened almond milk 40ml coconut milk 1 sheet gelatine (use a vegetarian gelatine if preferred) 1 small ripe avocado, mashed 40g fresh coconut, grated or very

Add the gelatine and stir until dissolved. Add the avocado and fresh coconut. Remove from the heat and stir well for around 1-2 minutes until thoroughly combined.

13 Avocado, coconut & lime mousse 160ml unsweetened almond milk 40ml coconut milk 1 sheet gelatine (use a vegetarian gelatine if preferred) 1 small ripe avocado, mashed 40g fresh coconut, grated or very finely chopped juice of 1 lime 80g quark SERVES 2 In a saucepan, heat the almond milk and coconut milk over a gentle heat for 1-2 minutes, stirring occasionally. Add the gelatine and stir until dissolved. Add the avocado and fresh coconut. Remove from the heat and stir well for around 1-2 minutes until thoroughly combined. Add the lime juice and quark and whisk until thoroughly combined and lumps are removed. Pour into 2 serving dishes and leave to cool. Refrigerate until set. Refrigerate for up to 3 days. 260 Calories 9g Carbs 11g Protein 20g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS 5

Roasted almond sesame bark For the topping: 50g whole almonds 2 tsps honey (or use natural sweetener of your choice) 1 tsp sesame seeds 1 tsp ground cinnamon 1 tsp desiccated coconut For the bark: 3

Mix the topping ingredients together in a bowl. Spread out evenly onto a baking tray. Oven roast for 20-25 minutes, turning halfway. Leave to cool in the tray.

14 Roasted almond sesame bark For the topping: 50g whole almonds 2 tsps honey (or use natural sweetener of your choice) 1 tsp sesame seeds 1 tsp ground cinnamon 1 tsp desiccated coconut For the bark: 3 tbsps coconut oil 2 tbsps cocoa powder 1 tsp honey (or use natural sweetener of your choice) SERVES 4 Line a baking tray with greaseproof paper and place in the freezer. Preheat oven to 120 C/250 F. Mix the topping ingredients together in a bowl. Spread out evenly onto a baking tray. Oven roast for minutes, turning halfway. Leave to cool in the tray. Melt the coconut oil in a pan over a medium / low heat. Add the cocoa powder and honey and stir well. Remove from heat. Add 1 tbsp cold water and stir well. Pour evenly onto the baking tray. Sprinkle on the topping. Freeze for one hour or more. Remove from freezer 10 minutes before serving. Store any leftovers in an airtight container and freeze for up to 2 weeks. 232 Calories 9g Carbs 4g Protein 20g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS 6

Add the beef and cook for 2-3 minutes, stirring. Add the spinach and cook, stirring until wilted.

15 Meat & nuts 5g organic coconut oil 150g lean stir fry beef strips ½ tsp paprika ½ tsp sea salt flakes ½ tsp black pepper handful fresh spinach 25g walnuts SERVES 1 Heat the oil in a frying pan or skillet over a medium heat. Add the spices and stir for 10 seconds. Add the beef and cook for 2-3 minutes, stirring. Add the spinach and cook, stirring until wilted. Transfer the contents of the pan in to a bowl and sprinkle over the walnuts. Consume immediately. 401 Calories 6g Carbs 38g Protein 25g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 7

Berry soufflé 1 tsp organic butter or coconut oil 100g mixed berries 2 tbsps coconut milk 4 large eggs, yolks and whites separated 1 tsp vanilla extract pinch

Melt the butter / oil in an ovenproof skillet or pan over a medium heat. Add the berries and simmer gently for around 4 minutes, stirring occasionally.

In a separate bowl hand whisk the egg yolks, coconut milk, cinnamon and vanilla extract for 1-2 minutes. Gently fold the yolks into the egg whites.

16 Berry soufflé 1 tsp organic butter or coconut oil 100g mixed berries 2 tbsps coconut milk 4 large eggs, yolks and whites separated 1 tsp vanilla extract pinch of ground cinnamon SERVES 2 Serving suggestion: Drizzle lightly with honey and sprinkle over a few flaked almonds Preheat oven to 200 C / 400 F. Melt the butter / oil in an ovenproof skillet or pan over a medium heat. Add the berries and simmer gently for around 4 minutes, stirring occasionally. Meanwhile, whisk the egg whites with an electric mixer until stiff peaks form. In a separate bowl hand whisk the egg yolks, coconut milk, cinnamon and vanilla extract for 1-2 minutes. Gently fold the yolks into the egg whites. Pour the mixture over the berries and cook for 2 minutes then transfer to the oven. Bake for minutes until lightly browned. Serve warm or cold. Consume immediately. 203 Calories 4g Carbs 13g Protein 15g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 8

Add the ham and tomatoes and stir continuously with a wooden spoon. Season well.

17 Hambled eggs 2 medium sized eggs 30g ham, cut into small pieces handful cherry tomatoes salt and pepper SERVES 1 Crack the eggs into a frying pan over a medium heat. Add the ham and tomatoes and stir continuously with a wooden spoon. Season well. When the eggs are cooked, remove from heat and serve. Consume immediately. 246 Calories 4g Carbs 26g Protein 14g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 9

Mediterranean meatloaf small amount of organic butter to grease loaf tin 750g extra lean minced beef 250g tinned chopped tomatoes 1 large white onion, diced 1 handful fresh parsley, chopped finely 2

C/300 F. Grease a loaf tin with butter. In a large bowl, mash up the mince, using a masher or your hands. Add all the other ingredients and mix until thoroughly combined. Cook in the oven for 1 hour.

18 Mediterranean meatloaf small amount of organic butter to grease loaf tin 750g extra lean minced beef 250g tinned chopped tomatoes 1 large white onion, diced 1 handful fresh parsley, chopped finely 2 tsps dried oregano 2 large eggs, beaten 3 cloves garlic, chopped finely 1 tsp chilli flakes ½ tsp sea salt flakes 1 tbsp olive oil plus a drizzle extra salt and pepper to season Preheat oven to 150 C/300 F. Grease a loaf tin with butter. In a large bowl, mash up the mince, using a masher or your hands. Add all the other ingredients and mix until thoroughly combined. Cook in the oven for 1 hour. Drain away any excess juice, then allow to rest for 5-10 minutes before slicing. Store in an airtight container and refrigerate for up to 2 days. SERVES Calories 5g Carbs 29g Protein 8g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 10

Turkey tom yam courgette noodle soup 10g coconut oil 400g turkey thighs, diced 50g tom yam or red curry paste 800ml chicken stock (made with 1 organic stock cube) 1 tsp fish sauce 100g baby plum

medium heat. Add the turkey thighs and cook for 1 minute, stirring to seal on all sides. Add the curry paste and stir to coat the turkey. Add the stock, fish sauce, mushrooms and tomatoes to the pan.

19 Turkey tom yam courgette noodle soup 10g coconut oil 400g turkey thighs, diced 50g tom yam or red curry paste 800ml chicken stock (made with 1 organic stock cube) 1 tsp fish sauce 100g baby plum tomatoes, halved 100g button mushrooms, sliced 2 spring onions, sliced 2 chillis, sliced 1 courgette a small bunch of fresh coriander, chopped SERVES 3 Melt the coconut oil in a large saucepan over a medium heat. Add the turkey thighs and cook for 1 minute, stirring to seal on all sides. Add the curry paste and stir to coat the turkey. Add the stock, fish sauce, mushrooms and tomatoes to the pan. Bring to a boil then reduce to a simmer. Add the spring onions and chillis and stir well. Use a spiraliser to create noodles from the courgette (or use a potato peeler). Add the courgette to the pan and stir gently. When the soup is ready, add the chopped coriander. Stir and serve. Store any leftover soup in an airtight container and refrigerate for up to 3 days or freeze on same day. 302 Calories 6g Carbs 29g Protein 18g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 11

Chilli & lemon lamb burgers 500g lean lamb mince 1 small red onion, finely chopped 2 small chillis, finely chopped a small handful of fresh coriander, finely chopped finely grated zest of 1 small

Add the red onion, chillis, coriander, lemon zest, salt and pepper to the mixing bowl. Using your hands, mix all the ingredients together. Form ten small patties from the mixture.

20 Chilli & lemon lamb burgers 500g lean lamb mince 1 small red onion, finely chopped 2 small chillis, finely chopped a small handful of fresh coriander, finely chopped finely grated zest of 1 small unwaxed lemon a pinch of salt and pepper 2 tsps ghee or coconut oil MAKES 10 SMALL BURGERS Place the lamb mince in a large mixing bowl. Add the red onion, chillis, coriander, lemon zest, salt and pepper to the mixing bowl. Using your hands, mix all the ingredients together. Form ten small patties from the mixture. Melt half of the ghee / oil in a large frying pan over a medium heat. Place 5 of the patties in the pan and fry for approximately 5 minutes each side or until cooked through. Remove the patties from the pan. Melt the remaining ghee / oil and cook the remaining patties. Store any leftovers in an airtight container and refrigerate for up to 3 days or freezer on same day. PER BURGER: 121 Calories 1g Carbs 9g Protein 9g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 12

Bacon wrapped sea bream sprig fresh rosemary 2 x 150g fresh sea bream salt and pepper to season 4 rashers unsmoked lean back bacon 2 tsps organic butter or ghee juice of 1 lemon 2 tbsps low fat

Bring a saucepan of water to the boil, reduce to a gentle simmer and cook the peas for several minutes. Drain the peas, then put them back in the saucepan. Add the remaining butter / ghee.

21 Bacon wrapped sea bream sprig fresh rosemary 2 x 150g fresh sea bream salt and pepper to season 4 rashers unsmoked lean back bacon 2 tsps organic butter or ghee juice of 1 lemon 2 tbsps low fat mayonnaise 200g peas few mint leaves, finely chopped SERVES 2 In a small bowl, mix together the lemon juice and mayonnaise. Bring a saucepan of water to the boil, reduce to a gentle simmer and cook the peas for several minutes. Drain the peas, then put them back in the saucepan. Add the remaining butter / ghee. Gently crush the peas with a spoon, mixing the butter in as it melts. Stir in the mint leaves. Transfer the peas to a plate. Top with the sea bream and spoon on the sauce. Consume immediately. Preheat oven to 180 C/350 F. Place the rosemary over the sea bream, season well with salt and pepper and wrap the bacon around the fish, so that it is well covered. Melt half of the butter / ghee in a saucepan and pan fry the fish for minutes or until golden. Transfer to a baking tray and cook in the oven for 10 minutes, or until the fish is cooked through. 484 Calories 14g Carbs 53g Protein 24g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 13

Kale pesto baked salmon 150g curly kale 2 x 140g salmon fillets 1 handful fresh basil leaves 3 garlic cloves 15ml olive oil pinch of salt 10g pistachios 5g Parmesan cheese (or use a dairy free

Blend the kale, basil, garlic, olive oil and salt in a food processor. Spoon the mixture onto the salmon. Oven bake the salmon for 30 minutes or until the flesh is a pale pink throughout.

22 Kale pesto baked salmon 150g curly kale 2 x 140g salmon fillets 1 handful fresh basil leaves 3 garlic cloves 15ml olive oil pinch of salt 10g pistachios 5g Parmesan cheese (or use a dairy free cheese) SERVES 2 Steam the kale for 5 minutes, until tender. Allow to cool. Preheat oven to 170 C/325 F. Line an oven tray with foil. Place the salmon on the foil. Blend the kale, basil, garlic, olive oil and salt in a food processor. Spoon the mixture onto the salmon. Oven bake the salmon for 30 minutes or until the flesh is a pale pink throughout. Plate up the salmon and sprinkle on the pistachios and Parmesan. Consume immediately. Serving suggestion: Serve with oven baked potato wedges and vegetables. 459 Calories 7g Carbs 38g Protein 31g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 14

Lime & ginger pork meatballs 400g 10% fat pork mince a small handful of fresh coriander, finely chopped 15ml soy sauce 1 tsp Chinese five spice 10g fresh ginger, grated grated zest of ½ a lime 10g

Preheat the oven to 210 C/425 F. Place the pork mince in a large bowl. Add the coriander, soy sauce, Chinese five spice, ginger and lime zest.

23 Lime & ginger pork meatballs 400g 10% fat pork mince a small handful of fresh coriander, finely chopped 15ml soy sauce 1 tsp Chinese five spice 10g fresh ginger, grated grated zest of ½ a lime 10g coconut oil 150g Tenderstem broccoli or broccoli, roughly chopped 1 red bell-pepper, roughly chopped 2 cloves garlic, finely sliced 1 small red onion, sliced 1 medium sized carrot, sliced SERVES 2 Preheat the oven to 210 C/425 F. Place the pork mince in a large bowl. Add the coriander, soy sauce, Chinese five spice, ginger and lime zest. Using your hands, mix the ingredients together and form 10 meatballs. Place the meatballs on an oven tray and bake for minutes, until cooked. Melt the coconut oil in a wok over a high temperature. Add the vegetables and garlic and stir fry for 4-5 minutes or until the vegetables are cooked to your liking. Arrange the meatballs over the vegetables. Serve. Store any leftover meatballs in an airtight container and refrigerate for up to 3 days or freeze on same day. Store any leftover vegetables in an airtight container and refrigerate for up to 2 days. 392 Calories 10g Carbs 43g Protein 20g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 15

Challenge Fat Loss: A Recipe for Success

Challenge Fat Loss: A Recipe for Success Lindsaybeale.com Medical Disclaimer The recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical