Challenge Fat Loss: A Recipe for Success

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1 Challenge Fat Loss: A Recipe for Success Lindsaybeale.com

2 Medical Disclaimer The recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice. Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor. Copyright 2017 Lindsay Beale 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 author.

3 Contents Drinks Pecan & pumpkin smoothie 1 Creamy berry smoothie 2 Mango, kale & spinach smoothie 3 Snacks & treats Creamy coconut & strawberry dessert 4 Crunchy cocoa maca bars 5 Sweet potato brownies 6 Breakfast Buttery spring onion scrambled eggs 7 Carrot cake overnight oats 8 Italian inspired stuffed peppers 9 Lunch Sun-dried tomato chicken salad 10 Thai inspired pork & lettuce wraps 11 Vegetarian minestrone soup 12 Dinner Easy lamb stew 13 Lime & ginger pork meatballs 14 Mediterranean salmon & cod bake 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

Pecan & pumpkin smoothie 125g tinned pumpkin purée 225ml unsweetened nut milk of your choice 3 ice cubes a large handful of fresh spinach leaves 15g pecan nuts

in a blender and pulse until creamy. Add a drop more nut milk if required, to achieve desired consistency. Top with a sprinkle of chopped pecan nuts.

9 Pecan & pumpkin smoothie 125g tinned pumpkin purée 225ml unsweetened nut milk of your choice 3 ice cubes a large handful of fresh spinach leaves 15g pecan nuts (reserve a small amount for topping) 25g vanilla flavour whey or rice protein powder (optional), or replace with 100g ripe banana) Place all of the ingredients in a blender and pulse until creamy. Add a drop more nut milk if required, to achieve desired consistency. Top with a sprinkle of chopped pecan nuts. Consume immediately. SERVES Calories 15g Carbs 28g Protein 16g Fat visit Lindsaybeale.com lindsaybealefitness@gmail.com tel DRINKS 1

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

10 Creamy berry smoothie 50g fresh raspberries 70g fresh strawberries 60g plain yoghurt (use dairy free if preferred) 1 tsp chia seeds 150ml chilled unsweetened almond milk juice of 1/2 a lime Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES Calories 19g Carbs 6g Protein 7g Fat visit Lindsaybeale.com lindsaybealefitness@gmail.com tel DRINKS 2

your choice) Put all of the ingredients into a blender and pulse until creamy. Add a drop more milk if required. Consume immediately.

11 Mango, kale & spinach smoothie 30g spinach leaves 30g vanilla flavour whey or rice protein powder (or replace with 1 small ripe banana) 30g steamed kale 50g frozen mango chunks (or use fresh plus 3 ice cubes) 1/2 tsp ground cinnamon 120ml unsweetened almond milk (or use nut milk of your choice) Put all of the ingredients into a blender and pulse until creamy. Add a drop more milk if required. Consume immediately. SERVES Calories 13g Carbs 26g Protein 3g Fat visit Lindsaybeale.com lindsaybealefitness@gmail.com tel DRINKS 3

Creamy coconut & strawberry dessert 180g Greek yoghurt (use dairy free yoghurt if preferred) 30g coconut cream (use the fat part from a tin of coconut milk) 25g vanilla or strawberry

and protein powder (if using) in a bowl and mix until thoroughly combined. Stir in the strawberries.

12 Creamy coconut & strawberry dessert 180g Greek yoghurt (use dairy free yoghurt if preferred) 30g coconut cream (use the fat part from a tin of coconut milk) 25g vanilla or strawberry flavoured whey or rice protein powder (optional) 100g fresh strawberries, hulled and chopped (reserve a few for topping) 7g unsweetened coconut flakes Place the yoghurt, coconut cream and protein powder (if using) in a bowl and mix until thoroughly combined. Stir in the strawberries. Transfer the mixture to a serving bowl and top with the coconut flakes and remaining strawberries. Serve. Refrigerate any leftovers for up to 2 days. SERVES Calories 18g Carbs 38g Protein 21g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 12 4

Crunchy cocoa maca bars 25g uncooked quinoa 4g maca powder 1 tsp chia seeds 10g sunflower seeds 15g cocoa powder 45g nut butter of your choice 20g coconut oil,

Pour the quinoa onto an oven tray and spread evenly. Bake for 10-15 minutes, until golden. Line the base of an oven tray with baking paper.

If the mixture is a little dry, add a little more, until the mixture holds together well, without being too sticky. Shape into 6 bars and place on the baking paper.

13 Crunchy cocoa maca bars 25g uncooked quinoa 4g maca powder 1 tsp chia seeds 10g sunflower seeds 15g cocoa powder 45g nut butter of your choice 20g coconut oil, melted 25g dried chopped dates 15g honey (or use natural sweetener of your choice) MAKES 6 BARS Preheat oven to 170 C / 350 F. Pour the quinoa onto an oven tray and spread evenly. Bake for minutes, until golden. Line the base of an oven tray with baking paper. Mix all of the ingredients together in a bowl, except for the coconut oil, mashing with a fork, until combined. Add half of the coconut oil and mix well. If the mixture is a little dry, add a little more, until the mixture holds together well, without being too sticky. Shape into 6 bars and place on the baking paper. Refrigerate for 1 hour or until ready to serve. Store any leftovers in an airtight container and refrigerate for up to 3 days. PER BAR: 170 Calories 17g Carbs 3g Protein 10g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 5

Sweet potato brownies a small amount of coconut oil, to grease tin 230g sweet potato, baked until soft 60g smooth nut butter of your choice 25g cocoa powder 35g vanilla or chocolate flavour whey or

Scoop the sweet potato flesh out of the skins. Discard skin. Mash the potato with a fork, removing all lumps. Place all of the ingredients in a bowl and stir well until smooth.

14 Sweet potato brownies a small amount of coconut oil, to grease tin 230g sweet potato, baked until soft 60g smooth nut butter of your choice 25g cocoa powder 35g vanilla or chocolate flavour whey or rice protein powder MAKES 9 BROWNIES Preheat oven to 170 C/350 F. Lightly grease the sides and base of a 15cm square tin with coconut oil. Line the base of the tin with baking paper. Scoop the sweet potato flesh out of the skins. Discard skin. Mash the potato with a fork, removing all lumps. Place all of the ingredients in a bowl and stir well until smooth. Transfer the mixture to the cake tin. Use a spatula to even out the surface of the mixture. Bake for 20 minutes, or until the brownie springs back to the touch. Allow to cool for 10 minutes. Cut into 9 pieces. Serve. Store any leftovers in an airtight container for up to 3 days. PER BROWNIE: 97 Calories 7g Carbs 6g Protein 5g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 6

Melt the butter in a pan and add the spring onions. Add the eggs to the pan and stir until the eggs are cooked. Serve.

15 Buttery spring onion scrambled eggs 4 eggs 1 egg white a pinch of salt and pepper 10g butter 2 spring onions, finely chopped SERVES 1 Crack the eggs into a jug. Add the egg white, season with salt and pepper and whisk well with a fork. Melt the butter in a pan and add the spring onions. Add the eggs to the pan and stir until the eggs are cooked. Serve. Consume immediately. Serving suggestion: Serve with steamed greens of your choice. 357 Calories 3g Carbs 30g Protein 25g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 15 7

Carrot cake overnight oats 50g rolled oats (use gluten free if preferred) 40g plain yoghurt (use dairy free if preferred) 100ml nut milk of your choice 1 tsp vanilla bean paste or vanilla extract 1

grated Combine everything together in a bowl, except for the topping ingredients, and stir well. Refrigerate overnight. Stir again and transfer to a serving bowl.

16 Carrot cake overnight oats 50g rolled oats (use gluten free if preferred) 40g plain yoghurt (use dairy free if preferred) 100ml nut milk of your choice 1 tsp vanilla bean paste or vanilla extract 1 tsp ground cinnamon 1/2 tsp ground nutmeg 40g carrot, finely grated a drizzle of honey (or use natural sweetener of your choice) for the topping: 10g chopped walnuts 5g raisins 10g carrot, finely grated Combine everything together in a bowl, except for the topping ingredients, and stir well. Refrigerate overnight. Stir again and transfer to a serving bowl. Add the topping ingredients and serve. Store any leftovers in an airtight container and refrigerate for up to 2 days. Top tip: If using chilled milk, the oats will only need to be refrigerated for 30 minutes, rather than overnight. SERVES Calories 56g Carbs 11g Protein 12g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 16 8

Italian inspired stuffed peppers 2 large bell-peppers (any colour) 5g butter or cooking fat of your choice 1 small onion, finely diced 100g mushrooms, roughly chopped 30g tomato purée 1/2 tsp dried

Remove the pith and seeds and discard. Place the peppers (skin side down) in an ovenproof dish. Melt the butter in a frying pan over a medium heat. Add the onion and mushrooms.

17 Italian inspired stuffed peppers 2 large bell-peppers (any colour) 5g butter or cooking fat of your choice 1 small onion, finely diced 100g mushrooms, roughly chopped 30g tomato purée 1/2 tsp dried Italian herbs a pinch of salt and pepper 4 eggs 30g grated Cheddar (use dairy free if preferred) SERVES 2 Preheat the oven to 200 C/400 F. Cut the peppers down the middle (lengthways). Remove the pith and seeds and discard. Place the peppers (skin side down) in an ovenproof dish. Melt the butter in a frying pan over a medium heat. Add the onion and mushrooms. Fry gently for 5 minutes, stirring regularly. Add the tomato purée, salt, pepper and Italian herbs. Cook for 2 minutes, stirring. Spoon the mixture into each of the pepper halves. Make a small well in the mixture. Carefully crack one egg into each well, ensuring that the egg doesn t overrun. Sprinkle the cheese over the egg. Bake for 20 minutes. Consume immediately. 322 Calories 19g Carbs 21g Protein 18g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 17 9

Sun-dried tomato chicken salad 500g chicken mini fillets 100g sun-dried tomato pesto 200g mixed baby leaf salad 6 vine-ripened tomatoes, finely sliced 1 medium sized red onion, finely sliced 1-2

fillets in a bowl and coat evenly with the pesto. Allow to marinate for at least one hour or preferably overnight. Preheat the oven to 160 C/325 F.

18 Sun-dried tomato chicken salad 500g chicken mini fillets 100g sun-dried tomato pesto 200g mixed baby leaf salad 6 vine-ripened tomatoes, finely sliced 1 medium sized red onion, finely sliced 1-2 tbsps balsamic vinegar 100g Feta cheese (or use a dairy free cheese if preferred), cut into cubes 75g pitted black olives, left whole or sliced a pinch of black pepper SERVES 4 Place the chicken fillets in a bowl and coat evenly with the pesto. Allow to marinate for at least one hour or preferably overnight. Preheat the oven to 160 C/325 F. Place the chicken on a foil lined tray and cook for around 20 minutes, until thoroughly cooked. While the chicken is cooking, divide the salad leaves between four serving bowls. Add the tomato and onion. Drizzle the balsamic vinegar over the salad and add the Feta cheese and olives. Arrange the chicken over the salad. Season with black pepper and serve. Store any leftover chicken in an airtight container and refrigerate for up to 2 days. 376 Calories 13g Carbs 36g Protein 20g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 10 18

Thai inspired pork & lettuce wraps 5g coconut oil 400g 10% fat pork mince 4 spring onions, finely chopped 1 small red onion, sliced 4 tsps fish sauce (nam pla) 2 tsps red chilli flakes (more or less

SERVES 2 Melt the coconut oil in a large saucepan over a medium heat. Add the pork mince and stir fry for 4 minutes, stirring occasionally to break up the mince. Reduce heat to low.

19 Thai inspired pork & lettuce wraps 5g coconut oil 400g 10% fat pork mince 4 spring onions, finely chopped 1 small red onion, sliced 4 tsps fish sauce (nam pla) 2 tsps red chilli flakes (more or less depending on how hot you like your food) juice of 1 lime 1/3 tsp stevia (or use natural sweetener of your choice) 2 romaine lettuce hearts, ends removed and separated into leaves. SERVES 2 Melt the coconut oil in a large saucepan over a medium heat. Add the pork mince and stir fry for 4 minutes, stirring occasionally to break up the mince. Reduce heat to low. Add the red onion and spring onions to the pan along with the fish sauce, chilli flakes, lime juice and stevia. Stir well and cook for around 4 minutes, stirring regularly. Spoon the mince into the lettuce leaves and serve. Store any leftover pork in an airtight container and refrigerate for up to 3 days or freeze on same day. 398 Calories 9g Carbs 41g Protein 22g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 11 19

Vegetarian minestrone soup 1 tsp ghee or coconut oil 1 medium sized white onion, chopped 200g carrot, chopped 1-2 garlic cloves, finely chopped 400g tinned tomatoes 400g tinned cannellini beans,

to season SERVES 5 Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring until soft.

20 Vegetarian minestrone soup 1 tsp ghee or coconut oil 1 medium sized white onion, chopped 200g carrot, chopped 1-2 garlic cloves, finely chopped 400g tinned tomatoes 400g tinned cannellini beans, rinsed and drained 700ml vegetable stock 1 sprig fresh rosemary 200g all rounder potatoes, peeled and chopped 60g pasta shells (optional), use gluten free if preferred 60g curly kale salt and pepper to season SERVES 5 Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring until soft. Add the carrot and cook for 3-4 minutes, stirring occasionally. Add the garlic and fry gently for 2 minutes, stirring. Add the tinned tomatoes, cannellini beans, vegetable stock, rosemary and potatoes. Bring to the boil then reduce heat to simmer. Stir well, cover and cook for 20 minutes. Add the pasta shells, if using, and stir. Cover and cook for minutes, until the pasta is almost cooked. Add the kale and cook for 2-3 minutes, until soft. Serve. Store any leftover soup in an airtight container and refrigerate for up to 3 days or freeze on same day. 214 Calories 40g Carbs 9g Protein 2g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 12 20

Easy lamb stew 2 tsps ghee or coconut oil 300g white onion, finely chopped 350g carrot, peeled and sliced 500g stewing lamb, visible fat removed, diced 2 cloves garlic, finely chopped 1 sprig fresh

of your choice. Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring. Add the carrot and sauté for 3-4 minutes, stirring occasionally.

21 Easy lamb stew 2 tsps ghee or coconut oil 300g white onion, finely chopped 350g carrot, peeled and sliced 500g stewing lamb, visible fat removed, diced 2 cloves garlic, finely chopped 1 sprig fresh rosemary 500ml lamb or vegetable stock, made with one organic stock cube 350g all rounder potatoes, peeled and chopped salt and pepper to season SERVES 4 Serving suggestion: Serve with steamed greens of your choice. Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring. Add the carrot and sauté for 3-4 minutes, stirring occasionally. Add the lamb, stir well and cook for 4 minutes. Stir occasionally to seal on all sides. Add the garlic and rosemary and fry gently for 2 minutes, stirring. Add the potatoes and stock and stir well. Season with salt and pepper. Bring to the boil then reduce to a simmer. Cover and cook for 30 minutes. If the mixture is too dry or thick, add some boiling water. Stir well and cook for one hour, or until the lamb is tender (checking the thickness of the stew halfway through cooking time). Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 465 Calories 30g Carbs 30g Protein 25g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 13 21

Lime & ginger pork meatballs 400g 10% fat pork mince a small handful of fresh coriander, finely chopped 15ml tamari sauce 1 tsp Chinese five spice 10g fresh ginger, grated grated zest of 1/2 a lime

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

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.

22 Lime & ginger pork meatballs 400g 10% fat pork mince a small handful of fresh coriander, finely chopped 15ml tamari sauce 1 tsp Chinese five spice 10g fresh ginger, grated grated zest of 1/2 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, tamari 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 14 22

Mediterranean salmon & cod bake 1 courgette, chopped 1 medium red onion, chopped 2 garlic cloves, finely chopped 150g cherry tomatoes, halved 2 bell-peppers (any colour), chopped 30ml extra virgin

Place the courgette, garlic, onion, peppers and cherry tomatoes on a large baking tray and spread them out evenly. Sprinkle the olive oil and balsamic vinegar over the vegetables. Bake for 10 minutes.

23 Mediterranean salmon & cod bake 1 courgette, chopped 1 medium red onion, chopped 2 garlic cloves, finely chopped 150g cherry tomatoes, halved 2 bell-peppers (any colour), chopped 30ml extra virgin olive oil 30ml balsamic vinegar 280g fresh salmon fillets 280g fresh cod loin 1 tsp dried Italian herbs a pinch of salt and pepper SERVES 3 Preheat the oven to 180 C/350 F. Place the courgette, garlic, onion, peppers and cherry tomatoes on a large baking tray and spread them out evenly. Sprinkle the olive oil and balsamic vinegar over the vegetables. Bake for 10 minutes. Remove the tray from the oven and nestle the salmon and cod amongst the vegetables. Note: If the salmon fillets are a much thicker cut than the cod, cut the salmon into chunks so that it cooks at around the same rate as the cod. Sprinkle the Italian herbs, salt and pepper over everything. Bake for around 25 minutes or until the fish is cooked thoroughly. Store any leftovers in an airtight container and refrigerate for up to 1 day. 398 Calories 13g Carbs 38g Protein 22g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 15 23

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

Challenge Fat Loss: Low Carb High Fat Recipes A recipe for success Lindsaybeale.com Medical Disclaimer Always consult your medical practitioner, registered dietician or nutritionist before making any significant