BALANCER - C GIRL You r Nutr ition is Ready to go

Transcription

1 BALANCER - C GIRL You r Nutr ition is Ready to go Get ready for a total body solution that will help you create the toned, sexy, feminine tummy you ve always wanted. It s time to re-invent your health, re-discover the real you and reveal that bikini ready tummy that will knock the socks off your friends and family.

2 WELCOME TO YOUR NUTRITION PLAN Hi and Welcome to your Ab Challenge Custom Nutrition Plan! I m so proud of you for taking this step in going after your health and fitness goals. I know how tough it can be just to get started, especially if you ve been putting it off for a while or not knowing where to start, what to eat, how to train and who to turn to. Eating clean is based on the fundamental principles of eating healthy and nutritious whole foods that have been unprocessed, unrefined, & contain none of the artificial chemicals that slow down our bodies natural functions. Have you ever wondered why you still feel sluggish after snacking on 99% fat free yoghurt in the afternoon? It s supposed to be healthy right? This sluggishness is most likely due to the high content of processed sugar and/or preservatives hidden in the ingredients list. Clean eating is about eliminating these additives, and focusing on fuelling our bodies with food in its original state. Feed your body with bad food and you will most likely feel sluggish, get sick often and easily, and not have the energy and steam to work out for long. You may also find it hard to concentrate properly, and even be affected in your memory, mood, skin, hair and nails. If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein and complex carbohydrates, you will feel the difference and see the difference! You will notice it with your weight, your skin, your breath, your hair & nails, and especially in how much energy you have on a day to day basis! The Program... I have included a HEAP of variety in this Nutrition Plan to give you LOTS of options. However I know some people like to keep things simple. So feel free to pick out meals that you particularly like and repeat them throughout the week - this also means less shopping and wastage! You will be more likely make positive changes to your lifestyle if you can easily fit them into your routine, so do what works for you. I find doing a food prep on a Sunday afternoon and popping them into containers / freezing in bulk really helps and can bring down cost too! Good luck and enjoy these delicous recipes :) Ashy xx

3 WELCOME TO BALANCER- C If your belly blueprint is really even and not one area is dominant over the others, then you are a balancer. This means that although you may benefit from improving your digestion or lowering your stress, we really feel right now that the number one reason why you are not getting results is purely because of an energy imbalance. It s highly likely you are quite knowledgeable about health and fitness and you have done work on your digestion, stress or cravings. You may even have had amazing results previously. Being a balancer tells us that you are either really lucky or you have already put in the self development hard yards previously. It is most probable that if you have had great results that little things have crept back in to your diet or lifestyle that weren t there when you were at your peak. A little extra flexibility, a few extra cheat meals or sleep in days here and there are probably all the difference. If you are a balancer who has never achieved the results they wanted, then it s obvious you have a lot of things going for you in the health sphere. You just need to get your energy intake and macro s under control. Put simply you are consuming too much for what your body needs OR you are constantly causing too much insulin to be pumped around you body and are restricting your ability to burn fat. In all honesty, it is probably a combination of the two. You r Plan Macro and Calorie Controlled High nutrient Density Keeping it simple and really focusing on sticking to the plan. As a C Body Type your main aim is to DROP BODY FAT & HOLD/GAIN MUSCLE. In order to do this, you need calorie controlled nutrition, macro controlled nutrition. You also need a combination of maintaining muscle and optimising fat burning.

4 WEEK 1 DAY BREAKFAST LUNCH DINNER SNACK SNACK 1 Low Carb Turkey Omelette Page 10 Smashed A-T-O Page 10 Kanga Barby Page 12 Health Fix Protein Smoothie Page 13 Choc Lovers Protein Shake Page 40 2 Banana Berry Pancakes Page 14 Ashy Tex Mex Salad Page 15 Roasted Almond Chicken Page 16 Chocolate Crepes Page 17 Brazil Pear Page 44 3 Green Fritters Page 18 Gluten Free Beef Stir Up Page 19 Spiced Lemon Chicken Page 20 Pina Colada Protein Smoothie Page 21 Gone Crackers Page 47 4 Breakfast Smoothie Page 22 Classic Thai Beef Salad Page 23 Lime Snapper and Rice Page 24 Quest Bar Banana Berry Pancakes Snack Page 51 5 Chia Protein Pudding Page 25 Decadent Philly Salmon Page 26 Spicy Spag Bol Page 27 Protein Mug Cake Page 28 Good Fat Power Snack Page 54 6 Fat Burning Muesli Page 29 5 min Chicken and Avo Salad Page 30 Beef Mash Page 31 Cottage Berry Crush Page 32 Health Fix Protein Smoothie Snack Page 13 7 Paleo Omelette Page 33 Beetroot Liver Cleanse Salad Page 34 Cheesy Salsa Salad Page 35 Smoked Salmon Power Page 36 Pina Colada Protein Smoothie Page 21

5 WEEK 2 DAY BREAKFAST LUNCH DINNER SNACK SNACK 1 High Protein Berry Cakes Page 37 Famous Kanga Burger Page 38 Haloumi Salad Page 39 Banana Smoothie Page 63 Brazil Pear Page 44 2 Smoked Salmon Scramble Page 41 Roasted Tofu n Ginger Page 42 Clean Shepherds Pie Page 43 Edemame Snack Page 70 Good Fat Snack Page 54 3 Chia Protein Pudding Page 25 Nutty Kale Salad Page 45 Teriyaki Lamb Cook up Page 46 Decadent Philly Salmon Snack Page 80 Decadent Philly Salmon Snack Page 80 4 Fat Burning Muesli Page 29 Spicy Chiko Roll Page 49 Butter Salmon Vege Page 50 Pina Colada Smoothie Page 21 Quick Chicken Soup Page 72 5 Paleo Omelette Page 33 Thai Barra Page 52 Turkey Zucchini Pasta Page 53 Health Fix Smoothie Page 54 Banana Berry Pancakes Snack Page 51 6 Choc Peanut Smoothie Page 55 Chicken Parmy Page 56 Beef Vege Stir Fry 1 Page 57 Choc Crepes Snack Page 77 Choc Crepes Snack Page 77 7 Ham n Egg Stack Em Up Page 59 Chilli Tempeh rice Page 60 Steak and Fries Quest Bar Page 61 Protein Mug Cake Page 28

6 WEEK 3 DAY BREAKFAST LUNCH DINNER SNACK SNACK 1 Breakfast Smoothie Page 22 Tex Mex Salad Page 15 Fish n Mushys 10 x Almonds Page 62 Choc Lovers Protein Page 40 2 Peanut Butter and Jam on toast Page 64 Chilli Tuna Bowl Page 65 Beef Veg Stir Fry 2 Page 66 Brazil Pear Page 44 Health Fix Smoothie Page 13 3 Spicy Mushy Omelette Page 67 Moroccan Chicken and Beetroot Page 68 Lamb n Pumpkin Page 69 Gone Crackers Page 47 Pina Colada Smoothie Page 21 4 Chia Protein Pudding Page 25 Oriental Pork Stir Fry Page 26 Lime Snapper Rice Page 24 Banana Berry Pancakes Snack Page 51 Hot Cacao Page 82 5 Fat Burning Muesli Page 29 Salmon Cous Cous Page 73 Spicy Spag Bol Page 27 Good Fat Snack Page 54 Banana Nut Smoothie Page 81 6 Creamy Egg Wrap Page 74 Raw Zucchini Salad Page 75 Satay Tofu Kebab Page 76 Smoked Salmon Power Page 36 Health Fix Smoothie Snack Page 13 7 Protein Punch Fritters Page 78 Haloumi Salad Page 39 Half Half Salmon Pasta Page 79 Cacao and Cottage Cheese Page 83 Choc Peanut Butter and Jelly Smoothie Page 84

7 WEEK 4 IT S UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your body type. DAY BREAKFAST LUNCH DINNER SNACK SNACK

8 LOW CARB TURKEY OMELETTE CALORIES 393 MACROS FAT: 21g PROTEIN: 46g CARBS: 5g Bacon, Middle Rasher, lean 25 gram (.8 oz) Chives: Fresh 5 gram (.2 oz) Eggs: 2 eggs Kraft Live Free Cheese 25 gram (1 oz) Mushrooms: Common 25 gram (.8 oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Pepper: Black 1 pinch Salt: Sea Salt 1 pinch Tomato: Cherry 20 gram (.7 oz) Turkey Breast Slices, Lean 80 gram (2.8 oz) Finely chop the bacon, turkey, mushroom and tomatoes; add to a frying pan on medium heat with some oil. Remove from the pan once your bacon is done. Blend the eggs, chives, salt and pepper in a mixer until fluffy. Pour into the pan and allow to set. Place the meat over one half with the cheese and as the omelette becomes harder, fold one side over the other and continue cooking until at your desired consistency. Serve and eat immediately. 10

9 SMASHED A-T-O CALORIES 392 MACROS FAT: 29g PROTEIN: 10g CARBS: 22g Avocado: hass, raw 90 gram (3.2 oz) Bread: Gluten Free, Multigrain or Rye 1 slices Cheese: fetta 30 gram (1.2 oz) Lemon Juice 5 ml (.2 fl.oz) Olives: Black, raw 10 gram (.5 oz) Pepper: Black 1 pinch Salt: Sea Salt 1 pinch Tomato: cherry 40 gram (1.3 oz) Dice your olives and cherry tomatoes. Smash your avocado and fetta together and then mix in your tomato mix. Add your lemon, pepper and salt and serve on toast. 11

10 KANGA BARBY CALORIES 394 MACROS FAT: 12g PROTEIN: 34g CARBS: 37g Beetroot: Baby Beetroot, drained 90 gram (3.3 oz) Butter 5 gram (.2 oz) Garlic: Crushed 2.5 gram (.1 oz) Kangaroo: Rump, Raw 140 gram (5.1 oz) Milk: Low Fat (1%), Organic 25 ml (.8 fl.oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Pepper: Black 1. pinch Salt: Sea Salt 1 pinch Sweet Potato: Raw 170 gram (6.1 oz) Marinate your Kangaroo in the olive oil, pepper and salt for half an hour. Cut your sweet potato into cubes and place in boiling water until soft enough to mash. Add your butter and milk and mash up. Put your beetroot in foil and place in the oven on 180 degrees for 30 minutes. With 5 minutes til your beetroot is ready, grill the kangaroo fillet to your liking and serve together. 12

11 HEALTH FIX PROTEIN SMOOTHIE SNACK CALORIES 170 MACROS FAT: 6g PROTEIN: 14g CARBS: 15g Almonds: Raw, with skin 10 gram (.3 oz) Banana: Fresh ¼ medium Banana Grape: Green, fresh 40 gram (1.5 oz) Kale 25 gram (.9 oz) Protein Powder: Vegan, Raw, Vanilla isolate 15 gram (.5 oz) Spinach: English Raw 25 gram (.9 oz) Water - as needed Water: Ice as needed For anyone who isn t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies Blend everything together in the blender and you are done. Use water as needed - you can add none, or add more to get the consistency you like. 13

12 BANANA BERRY PANCAKES CALORIES 395 MACROS FAT: 13g PROTEIN: 43g CARBS: 26g Banana: Fresh 1 medium Berries: Mixed, Frozen 90 gram (3.2 oz) Eggs: Chicken, Whole Raw 2 eggs Protein Powder: Vegan, Raw, Vanilla isolate 35 gram (1.2 oz) Whisk the egg, the stir in protein powder to make a smooth mix. Add your banana mushed up. Dry fry in a pan.put the berries in a saucepan and heat gently, til a little goey. 14

13 ASHY S TEX MEX SALAD CALORIES 393 MACROS FAT: 23g PROTEIN: 27g CARBS: 19g Avocado: hass, raw 45 gram (1.6 oz) Beef: Mince, 5% fat (lean) 80 gram (2.8 oz) Cheese: Cheddar 15 gram (.6 oz) Chilli: Powder 5 gram (.2 oz) Coriander: Leaves 5 gram (.2 oz) Jalapenos 10 gram (.4 oz) Lettuce 55 gram (2 oz) Lime Juice 5 ml (.2 fl.oz) Pepper: Black 1 pinch Taco shells: Gluten free, Hard 2.5 shells Tomato: fresh 110 gram (3.9 oz) Heat your oven to 140 degrees, and place your taco shells on a baking tray to heat them up. On high heat add mince, chopped coriander and chilli powder to a frying pan and mix till the mince is brown. Prep your Mex Salad: Chop the tomato, lettuce and avocado into a bowl. Combine with lime juice, more chilli powder, pepper and jalepeno s. Break the taco shells into little pieces and mix all the ingredients together. Top with the cheese for an awesome mexican salad. It won t look brilliant, but you will love the taste! 15

14 ROASTED ALMOND CHICKEN CALORIES 394 MACROS FAT: 13g PROTEIN: 37g CARBS: 30g Almonds: Raw, with Skin 10 almonds Capsicum: Red 90 gram (3.2 oz) Chicken: Breast, raw, no skin 110 gram (3.8 oz) Eggs: 2 egg whites Flour: Cornflour 10 gram (.3 oz) Olive Oil: Spray, Extra Virgin Olive 1 spray Pepper: Black pinch Rosemary: Leaves 10 gram (.3 oz) Sweet Potato: Raw 90 gram (3.2 oz) Preheat Oven to 180 degrees celcius. Cut up your sweet potato and capsicum into mandarin slice size pieces. Give them a quick spray with the olive oil and mix the rosemary and pepper. Place the sweet potato on a baking tray for around 50 minutes (use baking paper). Chop the almonds very finely and season the cornflour with salt and pepper. Roll the chicken in the cornflour. Whisk the egg whites and then pour on chicken and coat with your almonds. With about 20 minutes to go, add the chicken and capsicum to your baking tray. Monitor Carefully, cook till chicken is white through, then serve hot. 16

15 CHOCOLATE CREPES CALORIES 170 MACROS FAT: 0.6g PROTEIN: 28g CARBS: 12g Banana: Fresh ¼ medium banana Eggs: 2 whites Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 20 gram (.7 oz) Strawberries: Fresh 120 gram (4.6 oz) Water as needed Yoghurt: Chobani, greek, fat free 25 gram (1.1 oz) Blend ingredients until smooth. Cook on one side until bubbles. Flip pancake. Top with Yoghurt and strawberries. 17

16 GREEN FRITTERS CALORIES 392 MACROS FAT: 17g PROTEIN: 30g CARBS: 31g Cottage Cheese: Low Fat 35 gram (1.3 oz) Eggs: 1 egg Flour: Wholemeal - 20 gram (.6 oz) Olive Oil: Extra Virgin - 5 ml (.2 fl.oz) Pepper: Black - 1 pinch Shallots gram (.4 oz) Tomato: fresh gram (4.2 oz) Yoghurt: Chobani, greek, fat free - 80 gram (3 oz) Zucchini: Raw gram (4.2 oz) Grate the zucchini and cover with salt. Place on a paper towel and squeeze all the water out of the zucchini mix. Chop your shallots finely. Combine all your ingredients except the yoghurt and chopped tomatoes into a mixing bowl and mix throughly (food processor is best). From the mix, make round patties and flatten them out a little (a metal spatula is good here, but the palm of your hand will suffice) On medium heat, with a little oil fry the patties until brown on each side. Serve with the yoghurt and diced tomatoes. 18

17 GLUTEN FREE BEEF STIR UP CALORIES 394 MACROS FAT: 14g PROTEIN: 53g CARBS: 13g Beef: Sirloin, Lean, raw 180 gram (6.6 oz) Broccoli 150 gram (5.5 oz) Chillies: Red, Fresh 30 gram (1.2 oz) Coconut Oil: Virgin Cold Pressed 7.5 ml (.3 fl.oz) Onion: Red Onion - 23 gram (.8 oz) Oyster Sauce 30 ml (1 fl.oz) Slim Pasta: Vermicelli 150 gram (5.5 oz) Cut the beef into thin strips and sear on high heat in a wok until the outside is no longer pink. Remove from the pan. (don t over cook!). Add some more oil to the pan and mix the broccoli, chilli, spring onion for a minute and then add half your oyster sauce. Add the slim pasta, beef and rest of the oyster sauce and continue to mix for another minute. Pour into a bowl and cover with the other half of your oyster sauce. 19

18 SPICED LEMON CHICKEN CALORIES 392 MACROS FAT: 15g PROTEIN: 38g CARBS: 25g Almonds: Raw, with Skin 8 almonds Broccoli 30 gram (1.1 oz) Butter 5 gram (.2 oz) Cauliflower 20 gram (.7 oz) Chicken: Breast, raw, no skin 130 gram (4.8 oz) Chilli: Powder 2.5 gram (.1 oz) Coriander Seeds: Ground 3 gram (.1 oz) Cumin Seeds: ground 3 gram (.1 oz) Lemon Juice 20 ml (.7 fl.oz) Pepper: Black 1 pinch Rice: Basmati, Brown, Boiled 75 gram (2.6 oz) Salt: Sea Salt 1 pinch Turmeric Powder 2.5 gram (.1 oz) Crush the almonds (food processor or bar mix) and mix with the herbs and lemon. Heat your oven to 180 degrees and line a baking tray. Cut up your chicken into small pieces and mix with the herb and almond mix in a bowl. Place in the oven for 20 minutes or so (just double check its cooked through). 5 minutes before ready, steam your broccoli and cauliflower and cover in butter, lemon, salt and pepper. Serve and eat! 20

19 PINA COLADA PROTEIN SMOOTHIE CALORIES 169 MACROS FAT: 6.4g PROTEIN: 12.8g CARBS: 15g Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Coconut: Water (natural) 100 ml (3.5 fl.oz) Pineapple 100 gram (3.7 oz) Protein Powder: Vegan, Raw, Vanilla isolate 15 gram (.6 oz) Water: Ice 2 cubes For anyone who isn t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies Blend everything together in the blender and you are done! 21

20 BREAKFAST SMOOTHIE CALORIES 395 MACROS FAT: 7g PROTEIN: 47g CARBS: 36g Berries: Mixed, Frozen 30 gram (1.1 oz) Cinnamon: ground 15 gram (.6 oz) Oats, rolled, raw, dried weight 45 gram (1.5 oz) Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 40 gram (1.5 oz) Water 250 ml (9 fl.oz) Water: Ice 4 cubes Add oats to water first. Add rest of ingredients. Blend for 1 minute. 22

21 CLASSIC THAI BEEF SALAD CALORIES 395 MACROS FAT: 14g PROTEIN: 56g CARBS: 11.4g Beef: Sirloin, Lean, Raw 200 gram (7.2 oz) Capsicum: Red 50 gram (1.9 oz) Chillies: Red, Fresh 25 gram (1 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Coriander: Leaves 20 gram (.7 oz) Cucumber 40 gram (1.4 oz) Fish Sauce 25 ml (.9 fl.oz) Mint: Leaves, Fresh 25 gram (1 oz) Onion: Red Onion 20 gram (.7 oz) Pepper: Black 1 pinch Salad: Mixed Leaves 40 gram (1.4 oz) Salt: Sea Salt 1 pinch Tomato: cherry 70 gram (2.5 oz) Rub the meat with Coconut Oil, salt and pepper and leave for as long as you can. Chop the red chilli, slice the red capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves. Fry the beef and once done to your liking, slice it thinly. Top the salad with the sliced rump and drizzle with fish sauce. 23

22 LIME SNAPPER AND RICE CALORIES 395 MACROS FAT: 10.5g PROTEIN: 38.6g CARBS: 36.4g Chilli Powder 5 gram (.2 oz) Chives: Fresh 30 gram (1.2 oz) Coriander: Leaves 25 gram (1 oz) Kale 50 gram (1.6 oz) Lime Juice 100 ml (3.8 fl.oz) Olive Oil: Extra Virgin, Chilli Infused 5 ml (.2 fl.oz) Rice: Brown, Boiled 70 gram (2.4 oz) Rocket: Fresh 45 gram (1.6 oz) Snapper: Raw 150 gram (5.2 oz) Tomato: fresh 90 gram (3.2 oz) Vinegar: Red Wine 30 ml (1.1 fl.oz) Slice your Snapper pieces and put in a seal lock bag with 2/3 of your lime juice, 1/2 your chives and the chilli powder - leave to marinate for a few hours. Prior to cooking, boil or steam your rice (measure after cooking and freeze what you don t need). Combine your rocket, kale, coriander, remaining chives, rice, and finely diced tomato with the vinegar and remaining lime juice. Grill or fry your marinated snapper in the olive oil and mix in your salad to serve hot. 24

23 CHIA PROTEIN PUDDING CALORIES 393 MACROS FAT: 19.2g PROTEIN: 30.3g CARBS: 24.6g Berries: Mixed, Frozen 40 gram (1.4 oz) Chia Seeds: White or Black 30 gram (1.1 oz) Milk: Coconut/Brown Rice Mix (Pure Harvest) 100 ml (3.3 fl.oz) Protein Powder: Vegan, Raw, CHOC 30 gram (1.1 oz) Water 150 ml (5 fl.oz) Blend the milk, water and protein powder together. Add the ingredients into a large mug and leave overnight. Eat for Breaky. 25

24 DECADENT PHILLY SALMON MACRO MASTERY CALORIES 395 MACROS FAT: 15.7g PROTEIN: 37.9g CARBS: 25.5g Capers 10 gram (.4 oz) Cream Cheese, EXTRA Light (philadelphia) 110 gram (4 oz) Rye: Cruskits 4 cruskits Salmon: Smoked, Sliced 111 gram (4 oz) Spread the philly on the cruskits. Press in some capers. Add the salmon on top and enjoy a lunch that tastes and feels like it could be bad for you, but its perfectly balanced! 26

25 SPICY SPAG BOL CALORIES 395 MACROS FAT: 9.4g PROTEIN: 36.7g CARBS: 40.9g Basil: fresh 10 gram (.5 oz) Beef: Mince, 5% fat (lean) 90 gram (3.2 oz) Capsicum: Red 50 gram (1.6 oz) Cayenne Pepper: ground 5 gram (.2 oz) Chillies: Red, Fresh 10 gram (.3 oz) Kraft Live Free Cheese 30 gram (1 oz) Pasta: Gluten Free, Spaghetti (dry) 30 gram (1 oz) Slim Pasta: Spaghetti 100 gram (3.2 oz) Tomato: Pasta Sauce 140 gram (4.9 oz) Thinly dice your chilli, slice the capsicum. Add both and a pinch of cayenne pepper to a pan to dry fry. After a minute or so, add in the mince and brown. Boil your Pasta and once cooked, add in your drained and rinsed slim pasta. Add the pasta sauce and basil to the mince mix, and mix through. Then combine with pasta. Stir through your cheese and serve. 27

26 PROTEIN MUG CAKE CALORIES 169 MACROS FAT: 3.7g PROTEIN: 27.8g CARBS: 6.2g Almond: Milk (unsweetened) 50 ml (1.8 fl.oz) Baking Powder (Gluten Free) 2 gram (.1 oz) Cacao: Raw, Loving Earth 15 gram (.5 oz) Protein Powder: Choc, 90% Protein, Isolate, Average All Brands - 25 gram (1 oz) Stevia: Extract Powder to taste Vanilla Essence 2.5 ml (.1 fl.oz) Blend all the ingredients together with bar mix or vitamix. Place in Oven (pre-heated to 180 degrees) for 15 mins or place in microwave for 30 secs to 1 minute. 28

27 FAT BURNING MUESLI CALORIES 351 MACROS FAT: 12.5g PROTEIN: 30.7g CARBS: 28.7g Protein Powder: Vanilla, 80%, Average All Brands 20 gram (.8 oz) Pura Veda Cereal 50 gram (1.6 oz) Strawberries: Fresh 150 gram (4.9 oz) Water 110 ml (3.7 fl.oz) Yoghurt: Chobani, Greek, fat free 50 gram (2 oz) Blend the whey and water together. Cut up strawberries. Add Pura Veda to the bowl, add whey blend, yoghurt and strawberries (if whey and water is too runny, add less water next time). 29

28 5 MIN CHICKEN AND AVO SALAD CALORIES 349 MACROS FAT: 23g PROTEIN: 28g CARBS: 8g Avocado: hass, raw 45 gram (1.61 oz) Cashews: raw 10 gram (.36 oz) Chicken: Breast, raw, no skin 100 gram (3.57 oz) Lemon Juice 10 ml (.34 fl.oz) Lettuce 50 gram (1.79 oz) Mixed Herbs: Masterfoods 5 gram (.18 oz) Peas: Snow Peas, Raw 20 gram (.71 oz) Pepper: Black 1 pinch Salt: Sea Salt 1 pinch Sour Cream: Light 30 gram (1.07 oz) In a large salad bowl (always go bigger than you think), break apart your lettuce and add the avocado (cubed), snow peas (sliced), and cashews. Roll your chicken breast in the Italian seasoning (or if you want to change it up, add Moroccan etc for a change in flavour) Fry the chicken until cooked through (for thick fillets, cut them length ways in half like you would for a schnitzel, so it s quicker to cook). Slice the chicken into long strips and add to your bowl. Mix the lemon, sour cream, pepper and salt together, and add to the bowl. Mix it all up and eat from the bowl or serve. Super quick, tasty, low carb goodness! 30

29 BEEF MASH CALORIES 351 MACROS FAT: 9g PROTEIN: 36g CARBS: 30g Beef: Sirloin, lean, raw 130 gram (4.5 oz) Chives: fresh 5 gram (.2 oz) Coconut: milk, premium 20 ml (.7 fl.oz) Garlic: crushed 2.5 gram (.1 oz) Pepper: Black 1 pinch Salad: Mixed Leaves 30 gram (1.1 oz) Sweet Potato: Raw 160 gram (5.7 oz) Tomato: cherry 55 gram (1.9 oz) Vinegar: Balsamic 30 ml (1.1 fl.oz) Cut your sweet potato into cubes and place in boiling water until soft. Marinate your steak for about 15 minutes in a bowl with the balsamic, garlic and pepper. Mash your sweet potato and mix in the chives and coconut cream. Make your super tasty and basic salad with the tomatoes and salad leaves and balsamic. Cook your steak as desired and place on top of your mash next to your salad. Pour any juices or extra marinade on top. 31

30 COTTAGE BERRY CRUSH CALORIES 151 MACROS FAT: 4g PROTEIN: 14g CARBS: 13g Berries: Mixed, Frozen 50 gram (1.7 oz) Cacao: Raw, loving earth 20 gram (.7 oz) Cottage Cheese: Low Fat 90 gram (3.3 oz) Mix it all together and eat cold. 32

31 PALEO OMELETTE CALORIES 392 MACROS FAT: 19g PROTEIN: 45g CARBS: 7g Capsicum: Red 35 gram (1.2 oz) Chicken: Breast, raw, no skin 120 gram (4.1 oz) Coconut: Milk, premium 45 ml (1.6 fl.oz) Eggs: 2 whites Eggs: 1 eggs Garlic: Crushed 5 gram (.2 oz) Lemon Juice 10 ml (.4 fl.oz) Mushrooms: Common 60 gram (2.1 oz) Onion: Red Onion 30 gram (1 oz) Tomato: cherry 60 gram (2.1 oz) Crack egg whites into bowl with 1 whole egg and coconut milk, whisk. Brown chicken in pan with garlic and onion. Then add the capsicum, mushroom and tomato. Remove from heat, then add egg mix separately until cooked. 33

32 RD BEETROOT LIVER CLEANSE SALAD CALORIES 395 MACROS FAT: 19g PROTEIN: 33g CARBS: 22g Beetroot: raw 100 gram (3.3 oz) Carrots: raw 80 gram (3 oz) Cheese: Fetta, Reduced Fat 30 gram (1.1 oz) Lemon Juice 20 ml (.6 fl.oz) Mint: Leaves, Fresh 10 gram (.3 oz) Pear: Green, with skin half medium sized Pepper: Black as needed Salt: Sea Salt as needed Snapper: Raw 100 gram (3.7 oz) Walnuts: Raw 20 gram (.7 oz) In your steamer, set to minutes and steam the snapper. Grate the beetroot, carrot and pear and then dry. Cut the walnuts and fetta into tiny pieces (fetta not as small as walnuts). Cut the mint as fine as possible and then mix everything though. Place the snapper on top, pour over the lemon juice and season with salt and pepper. 34

33 CHEESY SALSA SALAD CALORIES 393 MACROS FAT: 9g PROTEIN: 50g CARBS: 30g Capsicum: Red 102 gram (3.6 oz) Chives: Fresh 20.4 gram (.7 oz) Coriander: Leaves 20.4 gram (.7 oz) Corn: Cob 102 gram (3.6 oz) Cucumber 102 gram (3.6 oz) Jalapenos 40.8 gram (1.5 oz) Kraft live Free Cheese 102 gram (3.6 oz) Lime Juice 30.6 ml (1 fl.oz) Tomato: fresh 153 gram (5.5 oz) Dice all your ingredients (ensure chives are very fine) Mix all together and pour over the lime juice This is a FODMAP friendly dish, so if you don t need to worry about this, include red Onion instead of chives and add some chilli sauce just to give it a little more kick! 35

34 SMOKED SALMON POWER CALORIES 168 MACROS FAT: 10g PROTEIN: 15g CARBS: 6g Cottage Cheese: Full Fat 59 gram (2.1 oz) Lemon Juice 11.8 ml (.4 fl.oz) Salmon: Smoked, Honey Glazed 59 gram (2.1 oz) Spinach: Baby Spinach 30 gram (1.1 oz) Tomato: cherry 18 gram (.6 oz) Cut or break apart your salmon into your desired pieces, mix in the cottage cheese and lemon juice. Fold in some baby spinach and cherry tomatoes. It might not look overly special, but its tasty and will keep you satisfied for hours. Add salt/pepper to taste! 36

35 HIGH PROTEIN BERRYCAKES CALORIES 395 MACROS FAT: 15.3g PROTEIN: 38.2g CARBS: 25.9g Blueberries: Fresh 60 gram (2.2 oz) Coconut Oil: Virgin Cold Pressed 6 ml (.2 fl.oz) Eggs: 1 whites Eggs: 1 egg Flour: Soy, Low fat 35 gram (1.3 oz) Milk: Low Fat (1%), Organic 61 ml (2.1 fl.oz) Stevia: Extract Powder 2.4 gram (.1 oz) Strawberries: Fresh 35 gram (1.3 oz) Vanilla Essence 6 ml (.2 fl.oz) Yoghurt: Chobani, Greek, fat free 60 gram (2.2 oz) Mix up your eggs, extra egg white, vanilla essence, skim milk and Stevia: Extract Powder until the mix looks fluffy like clouds. Slowly add the soy flour a bit at a time and whisk it in. Repeat until all done so you don t get lumps (or you can chuck it all in a food processor or vitamix). Lightly oil your frying pan and pour in half your mix over medium heat. Add a few berries to the cooking pancake. Cook both sides (use a spatula to flip) and you re done. Repeat for the remaining mix. Once cooked, add your yoghurt and the rest of your berries to top. YUM! 37

36 FAMOUS KANGA BURGER CALORIES 393 MACROS FAT: 11g PROTEIN: 50g CARBS: 24g Bread: Roll, Multi-Grain 1 roll Coriander: Leaves 3 gram (.1 oz) Garlic: Crushed 3 gram (.1 oz) Kangaroo: Mince, Raw 200 gram (7 oz) Lettuce 30 gram (1.2 oz) Olive Oil: Extra Virgin 6 ml (.2 fl.oz) Onion: Brown Onion 40 gram (1.4 oz) Sauce: Chilli Hot 13 ml (.4 fl.oz) Tomato: fresh 130 gram (4.6 oz) Make your kanga pattie: combine the onion, mince, garlic and coriander. Grill or dry fry till cooked. Construct your Kanga burger. 38

37 HALOUMI SALAD CALORIES 393 MACROS FAT: 18g PROTEIN: 25g CARBS: 31g Cheese: Haloumi 104 gram (3.7 oz) Cranberries: Dried 30 gram (1.1 oz) Lemon Juice 30 ml (1.1 fl.oz) Onion: Red Onion 20 gram (.7 oz) Rocket: Fresh 40 gram (1.5 oz) Sea Salt to taste Spinach: Baby Spinach 40 gram (1.5 oz) Cut your onion into ringlets (use a little or as much as you like). Cut the haloumi into slices and grill quickly til it gets a little brown. Mix all your salad ingredients together and add the haloumi on top. 39

38 CHOC LOVERS PROTEIN SHAKE CALORIES 170 MACROS FAT: 8g PROTEIN: 15g CARBS: 9g Chocolate: Dark, 60% Cocoa 9 gram (.3 oz) Milk: Full Fat Organic 90 ml (3 fl.oz) Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 13 gram (.5 oz) Water as needed Water: Ice as needed For anyone who isn t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies Use water as needed. You can add none, or add more to get the consistency you like. Do not do this with the milk. Blend everything together in the blender and you are done! 40

39 SMOKED SALMON SCRAMBLE CALORIES 393 MACROS FAT: 18g PROTEIN: 35g CARBS: 22g Bread: Gluten Free, Multigrain & Rye 1 slices Capers: 5 gram (.2 oz) Dill: Dried 2 gram (.1 oz) Eggs: 2.whites Eggs: 1 egg Milk: Soy, low fat (organic, non GMO, gluten free) 50 ml (1.8 fl.oz) Olive Oil: Extra Virgin 3 ml (.1 fl.oz) Pepper: Black 1 pinch Salmon: Smoked, Sliced 80 gram (2.8 oz) Salt: Sea Salt 1 pinch Whisk or blend your eggs, white, dill and milk together. Cut your salmon into small pieces. Spray your frying pan, add your mix and add your salmon pieces. Toast a small piece of sourdough and top with your salmon mix. Add salt, pepper and lemon juice to suit. 41

40 ROASTED TOFU AND GINGER CALORIES 395 MACROS FAT: 26g PROTEIN: 24g CARBS: 15g Agave Syrup 10 ml (.4 fl.oz) Cayenne Pepper: ground 2 gram (.1 oz) Coriander Seeds: Ground 2 gram (.1 oz) Cucumber 20 gram (.8 oz) Cumin Seeds: ground 2 gram (.1 oz) Garlic: Crushed 5 gram (.2 oz) Ginger: Crushed 5 gram (.2 oz) Lemon Juice 22 ml (.8 fl.oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Onion: Spring Onion 16 gram (.6 oz) Salad: Mixed Leaves 30 gram (1.2 oz) Sea Salt 3 pinches Sesame Oil 5 ml (.2 fl.oz) Tamari (wheat-free soy sauce) 10 ml (.4 fl.oz) Tofu: Firm/Hard 170 gram (5.9 oz) Vinegar: Rice 10 ml (.4 fl.oz) Open a package of extra-firm organic tofu, pour out the liquid, and gently squeeze the tofu between the palm of your hands to get rid of the excess water. Cut the tofu into one-inch chunks. Place the tofu in a medium sized bowl. In a small bowl, combine all of the marinade ingredients and whisk them together. Drizzle the marinade over the tofu and toss to coat evenly. Cover the tofu with a lid. Let the tofu marinate in the fridge, anywhere from 30 minutes to a full day. I let mine marinate overnight. Preheat the oven to 250 degrees. Line a tray with baking powder. Toss the marinated tofu onto the baking sheet and spread the tofu in an even layer. Bake for 15 minutes, flip the tofu so it bakes evenly, and return to the oven for another 15 minutes. Quickly do up our Classic Cucumber Salad. Julianne your cucumber and put in a bowl with your salad leaves. Mix in the olive oil, lemon and sea salt and toss well. Top your salad with the tofu and enjoy :) 42

41 CLEAN SHEPHERD S PIE CALORIES 395 MACROS FAT: 8g PROTEIN: 46g CARBS: 32g Broccoli 134 gram (4.8 oz) Garlic: Crushed 3 gram (.1 oz) Kraft live Free Cheese 33 gram (1.2 oz) Lamb: Mince, Lean 100 gram (3.8 oz) Onion: Brown Onion 80 gram (2.9 oz) Parsley: Fresh 26 gram (1 oz) Sweet Potato: Raw 145 gram (5.3 oz) Tomato: Tinned, Diced 134 gram (4.8 oz) Chop the sweet potato into cube and place in boiling water till soft. Drain and the mash with Parsley: Fresh Preheat your over to 200 degrees Thinly dice your onion, cut the broccoli into florets, and drain chopped tomatoes. Add the onion and garlic to a non-stick pan and cook for a minute before adding the mince. Brown and then add the chopped tomatoes and broccoli. Keep mixing for another few mins In a small baking dish add your mince, the sweet potato and top with cheese. Place in the over till the cheese browns a bit and serve 43

42 BRAZIL PEAR CALORIES 316 MACROS FAT: 22.2g PROTEIN: 5.6g CARBS: 23.4g Brazil Nuts: Raw 9 nuts Pear: Green, with skin, average 1 medium Pear 1 brazil nut is about 4g, 1 medium pear is about 150g So 5 nuts and a pear hits a nice snack amount.. 44

43 NUTTY KALE SALAD CALORIES 394 MACROS FAT: 24g PROTEIN: 12g CARBS: 31g Cranberries: Dried 10 gram (.4 oz) kale 104 gram (3.7 oz) Lemon Juice 130 ml (4.4 fl.oz) Olive Oil: Extra Virgin 10 ml (.4 fl.oz) Pumpkin: Seeds, Dry Roasted 15 gram (.6 oz) Sunflower Seeds: dry roasted 10 gram (.4 oz) Tomato: fresh 72 gram (2.6 oz) Please note I normally do 4 or so servings of this and leave in the fridge Whisk lemon juice oil and salt and pepper together in a large bowl Add the Kale, sunflower seeds, pumpkin seeds and finely diced tomato and cranberries and combine. 45

44 TERIYAKI LAMB COOK UP CALORIES 392 MACROS FAT: 19g PROTEIN: 37g CARBS: 17g Bok Choy 101 gram (3 oz) Chillies: Red, Fresh 20 gram (.7 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Lamb: Steak, lean (heart smart) 150 gram (5.4 oz) Onion: Brown Onion 60 gram (2.2 oz) Sauce: Sweet Chilli Thai 15 ml (.5 fl.oz) Sesame Oil 5 ml (.2 fl.oz) Teriyaki Sauce 20 gram (.7 oz) Prep your veggies: Roughly chop the bok choy and broccolini, thickly slice the onion and thinly slice the chilli and garlic. Slice the lean lamb into strips Heat the wok to high and lightly spray with cooking oil spray. Quickly sear the lamb until brown and take away from the wok Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its aromatic and then add the lamb, veggies and sauce. Serve immediately 46

45 GONE CRACKERS CALORIES 170 MACROS FAT: 8g PROTEIN: 11g CARBS: 11g Avocado 33 gram (1.2 oz) Corn: Thins (cracker) 2 thins Kraft live Free Cheese 20 gram (.8 oz) Tamari (wheat-free soy sauce) 10 ml (.3 fl.oz) For when you can t be stuffed making a meal but want to eat something that will keep you full Get half a medium avo, cut thin slices of kraft live free cheese and use 6 corn thins Put the incredients on the thins and then drizzle with Tamari (or you could do balsamic etc) You get to feel like you are being a little naughty, when in fact you are hitting your numbers. Just enough carbs to give you some energy This could be a snack too, by just going down to 2 corn thins and reducing the rest of ingredients 47

46 FAT BURNING MUESLI CALORIES 395 MACROS FAT: 14g PROTEIN: 34g CARBS: 32g Protein Powder: Vanille, 80%, Average All Brands 25 gram (.9 oz) Pura Veda Cereal 50 gram (1.8 oz) Strawberries: Fresh 155 gram (5.5 oz) Water 120 ml (4.2 fl.oz) Yoghurt: Chobani, greek, fat free 60 gram (2.2 oz) Blend the whey and water together Cut up strawberries Add Pura Veda to the bowl, add whey blend, yoghurt and strawberries (if whey and water is too runny, add less water next time) 48

47 SPICY CHICKO ROLL CALORIES 393 MACROS FAT: 16g PROTEIN: 41g CARBS: 20g Asparagus: Raw 129 gram (4.6 oz) Basil: Dried, ground 1 gram (.1 oz) Bread: Roll, Multi-Grain 1 rolls Butter 6 gram (.2 oz) Chicken: Breast, raw, no skin 160 gram (5.8 oz) Chilli: Flakes 2 gram (.1 oz) Coconut Oil: Virgin Cold Pressed 6 ml (.2 fl.oz) Garlic: Crushed 2 gram (.1 oz) Lemon Juice 25 ml (.9 fl.oz) Oregano: Dried, Ground 2 gram (.1 oz) Place the herbs, chilli, lemon juice, garlic and chicken into a lunch box to marinate for 30 mins or so Heat your over to about 180 degrees and cover a baking tray with baking paper. Add your chicken to the baking tray and cook each side until cooked through At the same time, steam your asparagus lightly Butter your bread and add your chicken and asparagus for a spicy gourmet roll. Who says you can t enjoy carbs when eating clean! 49

48 QUICK SALMON AND BUTTERED STEAMED VEGE CALORIES 395 MACROS FAT: 24.8g PROTEIN: 35.3g CARBS: 7.7g Broccoli 50 gram (1.7 oz) Butter 6 gram (.2 oz) Carrots: raw 35 gram (1.3 oz) Parsley: Fresh 24 gram (.9 oz) Pumpkin: Boiled/Steamed 60 gram (2.2 oz) Salmon: Fresh, Atlantic, Raw 145 gram (5.2 oz) Spinach: English Raw 35 gram (1.3 oz) Put your salmon in the steamer for 15 minutes Just before serving mix your butter through the veges and top with pepper and salt 50

49 BANANA BERRY PANCAKES SNACK CALORIES 169 MACROS FAT: 5.8g PROTEIN: 18.4g CARBS: 11g Banana: Fresh 40 gram (1.4 oz) Berries: Mixed, Frozen 40 gram (1.4 oz) Eggs: Chicken, Whole Raw 1 egg Protein Powder: Vegan, Raw, Vanilla isolate 14 gram (.5 oz) Whisk the egg, the stir in protein powder to make a smooth mix. Add you banana mushed up Dry fry in a pan Put the berries in a saucepan and heat gently, til a little goey 51

50 THAI BARRA CALORIES 395 MACROS FAT: 10g PROTEIN: 50g CARBS: 24g Barramundi: Raw 240 gram (8.5 oz) Chillies: Red, Fresh 35 gram (1.3 oz) Chives: Fresh 25 gram (.9 oz) Coconut Oil: Virgin Cold Pressed 6 ml (.2 fl.oz) Coriander: Leaves 10 gram (.4 oz) lime Juice 35ml (1.2 fl.oz) Mint: Leaves, Fresh 20 gram (.6 oz) Oyster Sauce 10 ml (.4 fl.oz) Sprouts: Snow Pea 35 gram (1.3 oz) Sugar: Palm 20 gram (.6 oz) Make your Salad: Thinly slice the spring onions and chilli, then toss together in a bowl with the sprouts, mint leaves and coriander. Cook the barramundi for approximately 3 minutes each side on a medium to high heat or until cooked through Crush the palm sugar and place in jar with the lime juice and oyster sauce; place the lid on and shake to combine ingredients. Layer your plate with the fish, then salad and finally top with sauce 52

51 TURKEY AND ZUCCHINI PASTA CALORIES 394 MACROS FAT:18.9g PROTEIN: 35.9g CARBS: 20.1g Ginger 5 gram (.2 oz) Kraft live Free Cheese 30 gram (1.2 oz) Lemongrass 5 gram (.2 oz) Mixed Herbs: Masterfoods 10 gram (.4 oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Tomato: Tinned, Diced 220 gram (7.8 oz) Turkey: Mince, raw 100 gram (3.9 oz) Zucchini: Raw 160 gram (5.8 oz) Spiral your zucchini, salt, and then squeeze and pat dry Fry your mince, ginger, lemongrass, mixed herbs in the olive oil Add in the tinned tomatoes (or just skinned, diced and boiled tomatoes for purists) Simmer for 10mins and then stir through the pasta Serve and top with the high protein cheese. 53

52 GOOD FAT POWER SNACK CALORIES 168 MACROS FAT: 16g PROTEIN: 3g CARBS: 1g Avocado: hass, raw 76 gram (2.7 oz) Tamari (wheat-free soy sauce) 20 ml (.7 fl.oz) Pour the Tamari in the half avo seed whole Use a spoon to eat the avo and tamari together 54

53 CHOC PEANUT BUTTER AND JELLY SMOOTHIE CALORIES 351 MACROS FAT: 15g PROTEIN: 30g CARBS: 20g Berries: Mixed, Frozen 100 gram (3.57 oz) Milk: Rice 100 ml (3.38 fl.oz) Peanut Butter 25 gram (.89 oz) Protein Powder: Vegan, Raw, CHOC 30 gram (1.07 oz) Water - as needed Water: Ice as needed For anyone who isn t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies Use water as needed. You can add none, or add more to get the consistency you like. Do not do this with the milk Blend everything together in the blender and you are done 55

54 CHICKEN PARMY CALORIES 350 MACROS FAT: 11g PROTEIN: 49g CARBS: 11g Cheese: Parmesan - 19 gram (.7 oz) Chicken: Breast, raw, no skin - 130gram (4.6 oz) Cucumber - 25 gram (.9 oz) Ham: cured leg, lean - 50 gram (1.8 oz) Lemon: Raw gram (5.3 oz) Onion: Brown Onion - 15 gram (.5 oz) Salad: Mixed Leaves - 30 gram (1.1 oz) Tomato: cherry - 20 gram (.7 oz) Tomato: Simmer Sauce, Leggos, Italian Chicken Parmigiana - 80 gram (2.8 oz) Get your oven hot, about Grill your chicken till its cooked through Construct your parmy: chicken ham, sauce, grated parmesan, and then bake in the oven till the cheese is how you like it Add the salad leaves, cucumber, toms and lemon together in a bowl and toss 56

55 BEEF & VEGE STIR-FRY CALORIES 351 MACROS FAT: 9.2g PROTEIN: 35.4g CARBS: 31.6g Beef: Sirloin, Lean, raw 110 gram (4 oz) Cabbage: Raw, Green 50 gram (1.7 oz) Celery: Stalks, fresh 90 gram (3.4 oz) Chilli: Flakes 5 gram (.2 oz) Garlic: Crushed 3 gram (.1 oz) Noodles: Egg, Dry 50 gram (1.6 oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Onion: Brown Onion 50 gram (1.6 oz) Tamari (wheat-free soy sauce) 10 ml (.3 fl.oz) Bring 300ml of water to the boil, add a little salt and cook egg noodles for a minute or so. Rinse, drain and put aside. Prep it Up: Cut your steak into thin strips and thinly slice the onion, celery and cabbage. Add the steak and sear steak so it isnt pink on the outside. Remove from the wok. Lightly spray the wok again; add the onion and celery and cabbage and stir-fry for a further 2 minutes Return the steak to the wok and add the egg noodles and Tamari (wheat-free soy sauce) sauce and stir gently until heated through Serve straight away 57

56 HEALTH FIX PROTEIN SMOOTHIE SNACK CALORIES 150 MACROS FAT: 5.1g PROTEIN: 12.3g CARBS: 13.7g Almonds: Raw, with Skin 8 gram (.3 oz) Banana: Fresh 20 gram (.8 oz) Grape: Green, fresh 40 gram (1.4 oz) kale 20 gram (.8 oz) Protein Powder: Vegan, Raw, Vanilla isolate 10 gram (.4 oz) Spinach: English Raw 20 gram (.8 oz) Water as needed Water: Ice as needed For anyone who isn t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies Use water as needed. You can add none, or add more to get the consistency you like. Blend everything together in the blender and you are done 58

57 HAM AND EGG STACK EM UP CALORIES 395 MACROS FAT: 16g PROTEIN: 38g CARBS: 22g Basil: fresh 3 gram (.1 oz) Bread: Gluten Free, Multigrain, Average 1. slice Butter 5 gram (.2 oz) Eggs: 1.eggs Ham: cured leg, lean 170 gram (6 oz) Pepper: Black pinch Salt: Sea Salt 1 pinch Tomato: fresh 110 gram (4 oz) Grill the tomato and Ham until brown Poach your egg Toast the bread Create your stack: Bread, butter, tomato, ham, egg and top with a little basil, salt and pepper 59

58 CHILLI TEMPEH AND MUSHY RICE CALORIES 392 MACROS FAT: 23g PROTEIN: 20g CARBS: 24g Capsicum: Red 30 gram (1.1 oz) Chilli: Powder 2 gram (.1 oz) Coconut Oil: Virgin Cold Pressed 2 ml (.1 fl.oz) Garlic: Crushed 2 gram (.1 oz) Green Beans: Raw 20 gram (.7 oz) Maple Syrup: real 5 ml (.2 fl.oz) Mushrooms: Common 40 gram (1.5 oz) live Oil: Extra Virgin 5 ml (.2 fl.oz) Rice: Brown, Boiled 50 gram (1.8 oz) Sesame Oil 5 ml (.2 fl.oz) Shallots 15 gram (.6 oz) Tofu: Tempeh, Hard 130 gram (4.8 oz) Vinegar: White Wine 20 ml (.7 fl.oz) Turn the over to 180 and begin steaming your rice at the same time Slice your tempeh and capsicum thinly and mix them together with some coconut oil in a bowl Place both on a baking tray and throw them in the oven for 20 Dice your green beans and mushys and with 5 mins left for the tempeh throw these 2 in the over on the tray too Combine your garlic, chilli, shallots, olive oil, vinegar and maple syrup to create your Chilli Sauce Pack. Mix well Construct your meal by combining the rice, tempeh, veges and topping it all off with your chilli sauce pack 60

59 STEAK AND FRIES CALORIES 392 MACROS FAT: 13g PROTEIN: 30g CARBS: 36g Beef: Sirloin, Lean, raw 103 gram (3.7 oz) Coconut Oil: Virgin Cold Pressed 10 ml (.4 fl.oz) Salt: Sea Salt 3 pinch Spinach: Baby Spinach 20 gram (.7 oz) Sweet Potato: Raw 260 gram (9.2 oz) Yes, you can have the pub fav of steak and fries if you just know how to work your macros Slice your sweet potato thin and in fries, put in a bowl. Pour the coconut oil in and rub it around with salt until you feel every piece is covered ever so slightly Get your over hot. 220 degs (preheated) and chuck them in Keep checking but should be 20mins With 5 to go, Gril or dry fry your steak as you like it Serve on top of some baby spinach just for looks. 61

60 FISH AND MUSHYS CALORIES 393 MACROS FAT: 9g PROTEIN: 45g CARBS: 31g Black bean stir fry sauce (gluten free) 10 gram (.4 oz) Chillies: Red, Fresh 5 gram (.2 oz) Garlic: Crushed 2 gram (.1 oz) Ginger: Crushed 5 gram (.2 oz) Lemon Juice 10 ml (.4 fl.oz) Mushrooms: Common 200 gram (7.6 oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Rice: Brown, Boiled 85 gram (3 oz) Shallots 15 gram (.6 oz) Snapper: Raw 160 gram (5.7 oz) Tamari (wheat-free soy sauce) 15 ml (.5 fl.oz) Pre-heat an oven to 200c. Prepare the rice (normally 2.5 times water to rice in a saucepan) or the same in a rice maker. Flavour up: Cut the spring onion and add to the black bean sauce, ginger, chilli, Tamari (wheat-free soy sauce) sauce and garlic; Mix well. Lightly spray a sheet of tin foil, large enough to cover the snapper Pour the dressing mixture over the fish and fold the foil to make a parcel. Place in the the oven and cook for minutes Meanwhile, cook the mushy s on a lightly oiled heated grill until tender Transfer the cooked fish, mushrooms and rice to a serving plate. Scrap and dressing from the tin foil on top of your meal. 62

61 BANANA SMOOTHIE SNACK CALORIES 170 MACROS FAT: 6g PROTEIN: 13g CARBS: 15g Almonds: Raw, with Skin 9 gram (.3 oz) Banana: Fresh 35 gram (1.3 oz) Dates: dried 10 gram (.3 oz) Nutmeg: ground 1 gram ( oz) Protein Powder: Vegan, Raw, Vanilla isolate 15 gram (.5 oz) Water - as needed Water: Ice as needed For anyone who isn t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies Use water as needed. You can add none, or add more to get the consistency you like. Blend everything together in the blender and you are done 63

62 PEANUT BUTTER AND JAM ON TOAST CALORIES 395 MACROS FAT: 29.3g PROTEIN: 10.6g CARBS: 22.4g Bread: Gluten Free, Multigrain, Average 1 slice Butter 10 gram (.3 oz) Peanut Butter 40 gram (1.4 oz) Strawberries: Fresh 20 gram (.7 oz) Toast the bread and spread the butter and peanut butter (its going to be nice and thick!) Slice the strawberries and place on top 64

63 CHILLI TUNA BOWL CALORIES 393 MACROS FAT: 12g PROTEIN: 42g CARBS: 27g Capsicum: Red 21 gram (.8 oz) Chilli: Powder 2 gram (.1 oz) Coconut Oil: Virgin Cold Pressed 2 ml (.1 fl.oz) Garlic: Crushed 2 gram (.1 oz) Maple Syrup: real 5 ml (.2 fl.oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Quinoa: Boiled 75 gram (2.7 oz) Shallots 15 gram (.6 oz) Sweet Potato: Baked 30 gram (1 oz) Tuna: Canned in brine 170 gram (6.1 oz) Vinegar: White Wine 20 ml (.7 fl.oz) Boil your quinoa, remember if you are after 70g boiled that will be about 20 raw In a moderate to high oven around 200, put your capsicum and sweet potato. Brush the sweet potato with the coconut oil Dice up the sweet potato and capsicum and mix through the quinoa Mix the coconut oil, shallots and tuna together Combine your garlic, chilli, shallots, olive oil, vinegar and maple syrup to create your Chilli Sauce Pack. Mix well Combine the quinoa mix and tuna mix before topping with your sauce and mixing through Add salt, pepper and even some parsley or coriander leaves to taste 65

64 BEEF & VEGE STIR-FRY 2 CALORIES 395 MACROS FAT: 10g PROTEIN: 40g CARBS: 35g Beef: Sirloin, Lean, raw 120 gram (4.5 oz) Cabbage: Raw, Green 53 gram (1.9 oz) Celery: Stalks, fresh 100 gram (3.8 oz) Chilli: Flakes 5 gram (.2 oz) Garlic: Crushed 3 gram (.1 oz) Noodles: Egg, Dry 50 gram (1.8 oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Onion: Brown Onion 50 gram (1.8 oz) Tamari (wheat-free soy sauce) 10 ml (.4 fl.oz) Bring 300ml of water to the boil, add a little salt and cook egg noodles for a minute or so. Rinse, drain and put aside. Prep it Up: Cut your steak into thin strips and thinly slice the onion, celery and cabbage. Add the steak and sear steak so it isnt pink on the outside. Remove from the wok. Lightly spray the wok again; add the onion and celery and cabbage and stir-fry for a further 2 minutes Return the steak to the wok and add the egg noodles and Tamari (wheat-free soy sauce) sauce and stir gently until heated through Serve straight away 66

65 SPICY MUSHROOM OMELETTE CALORIES 393 MACROS FAT: 24g PROTEIN: 20g CARBS: 23g Bread: Gluten Free, Multigrain, Average 1 slice Butter 5 gram (.2 oz) Chillies: Red, Fresh 3 gram (.1 oz) Eggs: 2 eggs Mushrooms: Common 30 gram (1 oz) Peanut Oil 5 ml (.2 fl.oz) Pepper: Black 1. pinch Salt: Sea Salt 1 pinch Shallots 20 gram (.8 oz) Sprouts: Snow Pea 20 gram (.8 oz) Tamari (wheat-free soy sauce) 5 ml (.2 fl.oz) Whisk your eggs Chop the chilli, shallots and mix into your egg Heat a pan or wok, add the oil and pour in your egg mix to cover the base. Add your chopped mushrooms onto one half of the omelette Put your bread in the toaster, and butter once done Fold your omelette in half, and place on toast Top with the snow pea sprouts and a little Tamari (wheat-free soy sauce) and Salt: Sea Salt/pepper 67

66 MOROCCAN CHICKEN AND BEETROOT CALORIES 395 MACROS FAT: 15g PROTEIN: 33g CARBS: 30g Beetroot: raw 47 gram (1.7 oz) Chicken: Breast, raw, no skin 130 gram (4.6 oz) Coriander Seeds: Ground 2 gram (.1 oz) Cumin Seeds: ground 2 gram (.1 oz) Honey 2 ml (.1 fl.oz) Lemon Juice 30 ml (1 fl.oz) Olive Oil: Extra Virgin 6 ml (.2 fl.oz) Pepper: Black 1 pinch Pumpkin: Raw 50 gram (1.7 oz) Rice: Brown, Boiled 60 gram (2.1 oz) Spinach: English Raw 10 gram (.4 oz) Start steaming or boiling your rice (whatever you prefer to do) Slice your chicken and mix it in a bowl with the beetroot, pumkin and olive oil (just a slightly rub of oil on everything Add these to a baking tray on a pre-heated over for 20 min While you are waiting make up the moroccan sauce pack: Mix the Lemon juice, olive oil, cumin, coriander, honey and pepper together. Make sure it is really well blended Once each section is ready, combine the rice, chicken, spinach and pumkin with your sauce and eat immediately 68

67 LAMB N PUMPKIN CALORIES 393 MACROS FAT: 13g PROTEIN: 40g CARBS: 27g Almonds: flaked 10 gram (.4 oz) Coriander Seeds: Ground 2 gram (.1 oz) Cumin Seeds: ground 2 gram (.1 oz) Lamb: Steak, lean (heart smart) 100 gram (3.9 oz) Parsley: Fresh 10 gram (.4 oz) Pumpkin: Raw 100 gram (3.9 oz) Sultana: dried 10 gram (.4 oz) Tomato: fresh 160 gram (5.8 oz) Yoghurt: Chobani, greek, fat free 100 gram (3.5 oz) Steam the pumpkin and chop roughly and dice the tomato. Mix the coriander and cumin to diced tomato Mix the steamed pumpkin, tomato mix, almonds, Parsley: Fresh and sultanas together. Toss well to combine and adjust seasoning. Grill lamb steaks until done to your liking,and slice length ways in strips Serve it up: Top the pumpkin mix with lamb and drizzle generously with yogurt. 69

68 EDEMAME SNACK CALORIES 169 MACROS FAT: 7g PROTEIN: 14g CARBS: 12g Pepper: Black 3 pinch Salt: Sea Salt 3 pinch Soy Bean: Edemame (pods) 200 gram (7.8 oz) Boil the edemame in their shells (this will be about 210g in the shells, which should get close to 100g in the shell as per recipe It will take 3 to 4 mins then mix in the salt and pepper to taste Sometimes mixing a tiny bit of sesame oil or coconut oil (5ml) in the bowl just adds a nice texture too only and extra 50cals) 70

69 ORIENTAL PORK STIR FRY CALORIES 392 MACROS FAT: 8g PROTEIN: 48g CARBS: 30g Bok Choy 115 gram (4.1 oz) Broccolini 115 gram (4.1 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Coriander: Leaves 10 gram (.4 oz) Garlic: Crushed 5 gram (.2 oz) Ginger: Crushed 5 gram (.2 oz) Lemon Juice 30 ml (1.2 fl.oz) Onion: Brown Onion 15 gram (.6 oz) Peas: Snow Peas, Raw 115 gram (4.1 oz) Pork fillet: Extra lean 140 gram (5.1 oz) Sauce: Sweet Chilli Thai 35 ml (1.2 fl.oz) Slim Pasta: Vermicelli 115 gram (4.1 oz) Tamari (wheat-free soy sauce) 11.5 ml (.4 fl.oz) Prep Your Veges: Chop the bok choy, Broccolini and trim your snow peas Fry the pork on high heat in a wok until seared and remove Remove the slim pasta from packet, rinse and put in bowl of boiling water and rock Salt: Sea Salt Dice your onion, crush the ginger and garlic, and add to the wok with coconut oil until tender and aromatic Add you prepped veggies, slim pasta and pork back into the wok with the sweet chilli sauce, lemon juice and tamari Stir fry for approx 2 mins or until your greens are how you like them Serve and eat immediately 71