Challenge Fat Loss: A Recipe for Success

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1 Challenge Fat Loss: 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 2017 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 Fruit & nut smoothie 1 Apricot & blueberry smoothie 2 Fresh greens smoothie 3 Snacks & treats Raspberry & cream cheese muffins 4 Raw pineapple & ginger cheesecake 5 Cookie dough bars 6 Breakfast Bacon & avocado breakfast muffins 7 Cardamom protein pancakes 8 Fruity breakfast bars 9 Lunch Moroccan inspired salad 10 Haddock fillet with chilli, lime & coriander 11 Tandoori masala chicken kebabs 12 Dinner Chicken, lentil, coriander & coconut curry 13 Chicken, squash & courgette stew 14 Italonese beef 15

Welcome Welcome to Challenge Fat Loss: A Recipe for Success. 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.

4 Welcome Welcome to Challenge Fat Loss: A Recipe for Success. 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 oily fish, 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

in a blender and blend until creamy. Serve. Consume immediately.

9 Fruit & nut smoothie 40g fresh strawberries 40g fresh pineapple 10g macadamia or cashew nuts 30ml coconut milk 150ml coconut water or cold water 25g vanilla flavour whey or rice protein powder 3 ice cubes Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES 1 PER SERVING: 281 Calories 19g Carbs 22g Protein 13g Fat Lindsaybeale.com visit lindsaybealefitness@gmail.com tel DRINKS 1

Apricot blueberry smoothie 120g fresh apricots, pitted 170ml coconut

fresh spinach leaves 30g blueberries Place all of the ingredients in a

SERVES 1 PER SERVING: 185 Calories 39g Carbs 5g Protein 1g Fat

10 Apricot blueberry smoothie 120g fresh apricots, pitted 170ml coconut water or cold water 75g frozen banana (or use fresh plus 2 ice cubes) 60g fresh spinach leaves 30g blueberries Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES 1 PER SERVING: 185 Calories 39g Carbs 5g Protein 1g Fat Lindsaybeale.com visit lindsaybealefitness@gmail.com tel DRINKS 2

(optional) Put all of the ingredients into a blender and pulse until creamy. Serve. Consume immediately.

11 Fresh greens smoothie 190ml chilled coconut water 40g fresh spinach leaves 1 small bunch of fresh coriander 5g fresh ginger, peeled juice of 2 a lemon 100g cucumber 20g mixed lettuce leaves 50g ripe avocado 25g vanilla flavour whey or rice protein powder (optional) Put all of the ingredients into a blender and pulse until creamy. Serve. Consume immediately. SERVES 1 PER SERVING: 271 Calories 19g Carbs 24g Protein 11g Fat Lindsaybeale.com visit lindsaybealefitness@gmail.com tel DRINKS 3

Raspberry & cream cheese muffins 100g ripe banana 20g stevia (or use natural sweetener of your choice) 2 eggs 90g coconut oil, melted plus a little extra to grease tin 200g plain flour (use gluten

170 C/350 F. Place the banana in a large bowl and mash thoroughly to remove all lumps. Add the stevia, eggs and coconut oil and stir well until thoroughly combined.

12 Raspberry & cream cheese muffins 100g ripe banana 20g stevia (or use natural sweetener of your choice) 2 eggs 90g coconut oil, melted plus a little extra to grease tin 200g plain flour (use gluten free if preferred) 30g vanilla flavour whey or rice protein powder (optional) 2 tsp baking powder 80g fresh raspberries 75g cream cheese (use dairy free if preferred) MAKES 6 MUFFINS Preheat oven to 170 C/350 F. Place the banana in a large bowl and mash thoroughly to remove all lumps. Add the stevia, eggs and coconut oil and stir well until thoroughly combined. Sieve the flour into a separate bowl. Add the protein powder (if using) and baking powder and stir gently. Add the wet mixture to the dry mixture. Using a spatula, fold the mixture until thoroughly combined. Gently stir in the raspberries. Grease 6 muffin compartments with coconut oil. Place a heaped dessert spoon of the mixture into each compartment. Add a teaspoon of cream cheese followed by the remaining muffin mixture. Use a spoon to gently mould the mixture over the cream cheese so that it is enclosed. Bake for minutes, until the muffins are golden. Allow to cool in the tin for 5 minutes before transferring to a wire rack to cool. Store any leftovers in an airtight container and refrigerate for up to 3 days. Remove from fridge 10 minutes before serving. PER MUFFIN: 306 Calories 28g Carbs 8g Protein 18g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 124

Raw pineapple & ginger cheesecake for the base: 150g chopped dates, pre-soaked in cold water for 20 minutes 50g oats (use gluten free if preferred) 30g ground almonds a pinch of sea salt 15g honey

40ml coconut oil, melted juice of 2 a lemon 1 tsp vanilla extract 5g fresh ginger Line the base of a 15 x 15cm square tin with baking paper.

13 Raw pineapple & ginger cheesecake for the base: 150g chopped dates, pre-soaked in cold water for 20 minutes 50g oats (use gluten free if preferred) 30g ground almonds a pinch of sea salt 15g honey (or use natural sweetener of your choice) 40g coconut oil 20ml unsweetened almond milk or cold water for the filling: 200g cashews, pre-soaked in cold water for 1 hour or more 200g fresh pineapple 40ml coconut oil, melted juice of 2 a lemon 1 tsp vanilla extract 5g fresh ginger Line the base of a 15 x 15cm square tin with baking paper. Place the base ingredients in a food processor or blender and mix thoroughly into a thick paste. If the blender jams, add a splash more almond milk / cold water. Transfer the mixture to the tin. Using a spatula, spread the mixture evenly to cover the base. Place the filling ingredients in a food processor or blender and mix thoroughly until all lumps are removed. Spoon the mixture over the base and spread the mixture evenly with a spatula. Refrigerate for 1 hour or until chilled. Serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. SERVES 9 PER SERVING: 406 Calories 37g Carbs 6g Protein 26g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 5

Cookie dough bars 80g plain flour (use gluten free if preferred) a small pinch of sea salt 4 tsp baking soda 30g dried chopped dates 30g vanilla flavour whey or rice protein powder (optional) 10g

extract 15g honey (or use natural sweetener of your choice) 20g dark chocolate chips (minimum 70% cocoa) MAKES 9 BARS Preheat oven to 180 C/350 F.

14 Cookie dough bars 80g plain flour (use gluten free if preferred) a small pinch of sea salt 4 tsp baking soda 30g dried chopped dates 30g vanilla flavour whey or rice protein powder (optional) 10g stevia (or use natural sweetener of your choice) 40g oats (use gluten free if preferred) 80g crunchy peanut butter (or use nut butter of your choice) 1 egg 50g coconut oil, melted 1 tsp vanilla extract 15g honey (or use natural sweetener of your choice) 20g dark chocolate chips (minimum 70% cocoa) MAKES 9 BARS Preheat oven to 180 C/350 F. Line the base of a 15 x 15cm square tin with baking paper. Sieve the flour into a large bowl. Add the sea salt, baking soda, dates, protein powder (if using), stevia and oats and stir gently. In a separate bowl, mix together the peanut butter, coconut oil, vanilla extract and honey. Pour the wet mixture into the dry mixture and stir well to combine. Stir in the chocolate chips. Transfer the mixture to the tin and spread evenly to cover the base. Bake for 20 minutes, or until golden. Allow to cool in the tin. Cut into 9 squares. Serve. Store any leftovers in an airtight container and refrigerate for up to 3 days. PER BAR: 205 Calories 15g Carbs 7g Protein 13g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 6

Bacon & avocado breakfast muffins 1 tsp ghee or coconut oil plus a little extra to grease tin 1 small red onion, finely chopped 4 eggs 1 egg white 100g cherry tomatoes, halved 30g grated Cheddar

Preheat oven to 180 C/350 F. Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté for 3 minutes, stirring occasionally. Remove pan from heat.

15 Bacon & avocado breakfast muffins 1 tsp ghee or coconut oil plus a little extra to grease tin 1 small red onion, finely chopped 4 eggs 1 egg white 100g cherry tomatoes, halved 30g grated Cheddar cheese (use dairy free if preferred) 80g ripe avocado, diced 1 pinch of ground black pepper 4 tsp paprika 170g unsmoked back bacon MAKES 8 MUFFINS Serving suggestion: Serve with salsa and salad Preheat oven to 180 C/350 F. Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté for 3 minutes, stirring occasionally. Remove pan from heat. Crack the eggs and egg white into a jug and whisk with a fork. Add the tomatoes, cheese, avocado, pepper and paprika. Stir well. Grease 8 muffin tin compartments with ghee / oil. Cut each bacon rasher in half lengthways, using scissors. Line the sides of each compartment with the bacon. Pour the egg mixture into the centre of each compartment. Bake for minutes, until firm. Allow to cool in the tin for 10 minutes, then carefully remove from tin. Serve. Store any leftover muffins in an airtight container and refrigerate for up to 3 days. PER MUFFIN: 108 Calories 2g Carbs 7g Protein 8g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 15 7

Cardamom protein pancakes 70g oats (use gluten free if preferred) 2 eggs 1 egg white 70g Greek yoghurt (use dairy free if preferred) 25g vanilla flavour whey or rice protein powder (optional) or use

ingredients (except for the coconut oil) in a blender and blend until smooth. Melt 1 tsp of the coconut oil in a frying pan over a medium / high heat.

16 Cardamom protein pancakes 70g oats (use gluten free if preferred) 2 eggs 1 egg white 70g Greek yoghurt (use dairy free if preferred) 25g vanilla flavour whey or rice protein powder (optional) or use 15g natural sweetener of your choice 1 small ripe banana 2 tsp freshly ground cardamom seeds 2 tsp baking powder 30ml unsweetened almond milk 1 tbsp coconut oil MAKES 5 PANCAKES Place all of the ingredients (except for the coconut oil) in a blender and blend until smooth. Melt 1 tsp of the coconut oil in a frying pan over a medium / high heat. Using a ladle, place a spoonful of the batter into the centre of the pan. Move the pan around gently to even out the mixture into a circular shape. After 2 minutes, turn or flip the pancake over and cook until golden. Transfer the pancake to a plate. Add more oil to the pan and repeat the process until all of the batter is used up. Store any leftover pancakes in an airtight container and refrigerate for up to 1 day. Serving suggestion: Top with sliced pears, Greek yoghurt, honey and a sprinkle of chia seeds PER PANCAKE: 185 Calories 14g Carbs 12g Protein 9g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 16 8

17 Fruity breakfast bars 1 small ripe banana 170g oats (use gluten free if preferred) 40g chopped nuts (e.g. almonds, macadamias, cashews) 50g coconut oil, melted 50g fresh cherries or blueberries 50g crunchy peanut butter (or use nut butter of your choice) 50g vanilla flavour whey or rice protein powder (optional) stevia to taste (or use natural sweetener of your choice) Preheat oven to 180 C/350 F. Line the base of a 15 x 15cm square tin with baking paper. Mash the banana in a bowl until smooth. Add the remaining ingredients and mix well until thoroughly combined. Transfer mixture to the tin and spread to cover the base in an even layer. Bake for minutes, until golden. Allow to cool in the tin. Cut into 9 pieces. Store in an airtight container for up to 3 days. MAKES 9 BARS PER BAR: 209 Calories 14g Carbs 9g Protein 13g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 17 9

Moroccan inspired salad 350g lean turkey or chicken breast, cut into strips 1 tbsp harissa seasoning, mixed with 15ml olive oil 1 garlic clove, finely chopped juice of 1 lemon a handful of fresh

chopped 50g super sprouts (alfalfa, radish etc) 100g ripe avocado flesh, sliced SERVES 2 Place the turkey / chicken in a bowl.

18 Moroccan inspired salad 350g lean turkey or chicken breast, cut into strips 1 tbsp harissa seasoning, mixed with 15ml olive oil 1 garlic clove, finely chopped juice of 1 lemon a handful of fresh coriander, finely chopped 80g tinned chickpeas, drained and rinsed sea salt and ground black pepper to season (optional) 2 large handfuls mixed lettuce leaves 10 cherry tomatoes, halved 60g cucumber, chopped 50g super sprouts (alfalfa, radish etc) 100g ripe avocado flesh, sliced SERVES 2 Place the turkey / chicken in a bowl. Add the harissa seasoning, garlic, half of the lemon juice and half of the chopped coriander. Stir well to coat the turkey in the marinade. Set aside. Place the chickpeas in a separate bowl. Add the remaining lemon juice and chopped coriander and mix well. Season to taste with salt and pepper (optional). Set aside. Place a frying pan over a medium heat. Add the turkey / chicken and cook for 6-8 minutes, turning occasionally to cook on all sides. When the meat is thoroughly cooked, remove pan from heat. Assemble the lettuce leaves in two serving bowls. Top with the tomatoes, cucumber, super sprouts and avocado. Top with the meat and chickpeas. Serve. Store any leftovers in an airtight container and refrigerate for up to 1 day. PER SERVING: 450 Calories 21g Carbs 51g Protein 18g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 10 18

Haddock fillet with chilli, lime & coriander 1 green chilli pepper, finely chopped 1 garlic clove, finely chopped a handful of fresh coriander, finely chopped a squeeze of lime juice 2 tsp fish sauce

Place the chilli, garlic and coriander, lime juice and fish sauce in a bowl. Mix well. Place the haddock on a foil lined baking tray. Spoon the mixture over the haddock, coating it evenly.

19 Haddock fillet with chilli, lime & coriander 1 green chilli pepper, finely chopped 1 garlic clove, finely chopped a handful of fresh coriander, finely chopped a squeeze of lime juice 2 tsp fish sauce (nam pla) 2 x boneless haddock fillets (approximately 125g each) salt and pepper to taste SERVES 2 Preheat the oven to 170 C/350 F. Place the chilli, garlic and coriander, lime juice and fish sauce in a bowl. Mix well. Place the haddock on a foil lined baking tray. Spoon the mixture over the haddock, coating it evenly. Season with salt and pepper. Cover the tray with foil and bake for 15 minutes or until the fish is cooked. Consume immediately. Serving suggestion: Serve with leafy greens PER SERVING: 113 Calories 2g Carbs 24g Protein 1g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 11 19

Tandoori masala chicken kebabs 1 tsp tandoori masala 200g plain yoghurt (use dairy free if preferred) 375g fresh chicken breast, diced a handful of fresh coriander, finely chopped lemon wedges to

Cover with clingfilm and refrigerate for at least 30 minutes, although marinating it for longer will provide a deeper flavour. Pre-soak two bamboo skewers in cold water for 30 minutes.

20 Tandoori masala chicken kebabs 1 tsp tandoori masala 200g plain yoghurt (use dairy free if preferred) 375g fresh chicken breast, diced a handful of fresh coriander, finely chopped lemon wedges to serve SERVES 2 In a bowl, mix the tandoori masala into half of the yoghurt. Add the diced chicken breast and stir well to coat in the yoghurt mixture. Cover with clingfilm and refrigerate for at least 30 minutes, although marinating it for longer will provide a deeper flavour. Pre-soak two bamboo skewers in cold water for 30 minutes. Preheat the oven to 180 C/350 F. Thread the chicken onto the skewers and place on a foil-lined baking tray. Bake in the oven for 25 minutes or until the chicken is cooked thoroughly. While the kebabs are cooking, stir the coriander into the remaining yoghurt to create a dip. Serve with lemon wedges. Store any leftover chicken in an airtight container and refrigerate for up to 2 days. Serving suggestion: Serve with salad PER SERVING: 278 Calories 10g Carbs 46g Protein 6g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 12 20

Chicken, lentil, coriander & coconut curry 10g ghee or coconut oil 2 tsp cumin seeds 2 red onions, finely diced 3 garlic cloves, finely chopped 10g fresh ginger, finely chopped 2 green chilli

pepper 200ml coconut milk a handful of fresh coriander, finely chopped, plus a little extra to garnish 2 tsp sea salt SERVES 3 Melt the ghee / oil in a large saucepan over a medium heat.

21 Chicken, lentil, coriander & coconut curry 10g ghee or coconut oil 2 tsp cumin seeds 2 red onions, finely diced 3 garlic cloves, finely chopped 10g fresh ginger, finely chopped 2 green chilli peppers, finely sliced 550g chicken breast, diced 200ml boiling water 70g red split lentils, pre-soaked in water for 20 minutes 1 tsp mild curry powder 2 tsp ground coriander 2 tsp ground black pepper 200ml coconut milk a handful of fresh coriander, finely chopped, plus a little extra to garnish 2 tsp sea salt SERVES 3 Melt the ghee / oil in a large saucepan over a medium heat. Add the cumin seeds and fry for 40 seconds. Add the onions and sauté for 2 minutes then add the garlic, ginger and chilli peppers. Fry gently for 5 minutes, stirring regularly. Add the chicken and 50ml boiling water. Stir well, cover and cook for 5 minutes. Add the rest of the boiling water and the red split lentils. Stir well, cover and simmer for 10 minutes. Add the curry powder, ground coriander and black pepper. Stir well, cover and simmer for 5 minutes. Add the coconut milk, stir well, cover and simmer for 5 minutes. Add the coriander and sea salt. Stir well and serve. Serve garnished with coriander. Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day. PER SERVING: 441 Calories 23g Carbs 49g Protein 17g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 13 21

Chicken, squash & courgette stew 10g ghee or coconut oil 1 red onion, diced 2 garlic cloves, finely chopped 400g chicken breast, diced 200g tinned chopped tomatoes 2 fresh tomatoes, cut into quarters

Melt the ghee / oil in a large saucepan over a medium heat. Add the red onion and sauté for 3 minutes, stirring regularly. Add the garlic and fry for 3 minutes, stirring regularly.

22 Chicken, squash & courgette stew 10g ghee or coconut oil 1 red onion, diced 2 garlic cloves, finely chopped 400g chicken breast, diced 200g tinned chopped tomatoes 2 fresh tomatoes, cut into quarters 200g butternut squash, diced 1 tsp paprika 2 tsp dried Italian herbs 1 tsp onion powder salt and pepper to taste 200g courgette, sliced a handful of fresh basil, chopped 20g flaked almonds SERVES 2 Melt the ghee / oil in a large saucepan over a medium heat. Add the red onion and sauté for 3 minutes, stirring regularly. Add the garlic and fry for 3 minutes, stirring regularly. Add the chicken and cook for 5 minutes, stirring regularly. Add the chopped tomatoes, fresh tomatoes and butternut squash. Stir well and simmer. Stir in the paprika, Italian herbs, onion powder and salt and pepper. Stir well and continue to simmer for 10 minutes. Add the sliced courgette and stir. Cook for 5 minutes then add the basil and flaked almonds. Serve. Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day. PER SERVING: 473 Calories 27g Carbs 53g Protein 17g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 14 22

Italonese beef 10g coconut oil 1 medium white onion, finely diced 1 medium red onion, finely diced 4 garlic cloves, finely chopped 750g 5% fat beef mince 400g tinned chopped tomatoes 15g tomato purée

dry weight vermicelli SERVES 4 Melt the coconut oil in a large saucepan over a medium heat. Add the red and white onions. Sauté gently for 5 minutes, or until the onions turn translucent.

23 Italonese beef 10g coconut oil 1 medium white onion, finely diced 1 medium red onion, finely diced 4 garlic cloves, finely chopped 750g 5% fat beef mince 400g tinned chopped tomatoes 15g tomato purée 1 tsp red chilli flakes 15ml soy sauce or tamari 10ml fish sauce 1 tsp Chinese 5 spice 3 spring onions, chopped a handful of fresh coriander, finely chopped salt and pepper to taste 50g (per person) dry weight vermicelli SERVES 4 Melt the coconut oil in a large saucepan over a medium heat. Add the red and white onions. Sauté gently for 5 minutes, or until the onions turn translucent. Add the garlic and beef mince. Cook for 5 minutes, stirring regularly. Add the chopped tomatoes, tomato purée, chilli flakes, soy sauce, fish sauce and Chinese 5 spice. Stir well and simmer gently, stirring regularly. Add the spring onions and half of the coriander and stir well. Season to taste with salt and pepper. Bring a saucepan of water to the boil and add the noodles. Cook for around 3 minutes, until soft. Drain well. Serve the beef sauce on a bed of vermicelli rice noodles. Garnish with the remaining coriander. Store any leftover beef sauce in an airtight container and refrigerate for up to 2 days or freeze on same day. PER SERVING: 503 Calories 56g Carbs 45g Protein 11g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 15 23

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