ROLLERCOASTER - A GIRL You r Nutr ition is Ready to go

Transcription

1 ROLLERCOASTER - A 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 ROLLERCOASTER- A You are absolutely awesome for a few days, and then can go off the rails just as quick. You find consistency in your eating, exercise and mood difficult and there always seems to be an event, a person or something that gets in your road. You r Plan This month is obviously about consistency and not going too hard too quick. Starting to step back and identify the triggers and emotions that cause us to switch so quickly. Clean Results, Macro and Calorie Controlled High nutrient Density Loads of water and high water foods Working on your mindset, your emotions and your feelings. Starting to identify your triggers and putting in place some actions and steps that can help you stay on track when things feel out of control Working on building your impact reduction skills so that if that cue to binge/feast comes on hard, you have some lower impact options that won t break the bank, and will allow you to get back on the horse straight away. Add some calming tea s and blood sugar control to our plan. Because up and down blood sugar levels not only cause cravings, but they can be triggers for up and down moods! Finally, although we want amazing results, for you we also don t want to become to restrictive or obsessed with your diet or over exercising. Just stick to the plan and try not to do extra or eat less than your plan says. We know this is tempting for Rollercoasters and it seems like it will help us gets results faster, BUT, in the long run it only increases our chances of falling off the rails or getting over it. Our goal is to get results but with a little balance and most importantly a lot of enjoyment!! As an A Body Type your main aim is to CREATE BODY SHAPE & MAXIMISE MUSCLE. In order to do this, you need to eat more calories, more protein, more regular meals and get extra sleep.

4 WEEK 1 DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 1 Pina Colada Smoothie Page 10 Tuna rice Paper Roll Page 31 Tuna rice Paper Roll Page 31 Choc Crepes Page 11 Kanga Barby Page 35 Kanga Barby Page 35 2 Banana Strawberry Smoothie Page 1 Lamb Rissole Page 47 Lamb Rissole Page 47 Sneaky good Snack Page 48 Roasted Almond Chicken Page 49 Roasted Almond Chicken Page 49 3 Choc Peanut Smoothie Page 13 Brazil Pear Page 14 Moroccan Tuna Bowl Page 52 Moroccan Tuna Bowl Page 52 Spiced Lemon Chicken Page 53 Spiced Lemon Chicken Page 53 4 Vegan Breaky Burger Page 54 Cheese and Cracker Page 55 Chicken Ranch Salad Page 56 Chicken Ranch Salad Page 56 Lime Snapper Rice Page 44 Lime Snapper Rice Page 44 5 Chia Protein Pudding Page 15 Asian Chicken Quinoa Page 51 Asian Chicken Quinoa Page 51 Spicy Spag Bol Page 57 Spicy Spag Bol Page 57 Banana Berry Pancakes - snack Page 16 6 Egg White Omelette Page 18 Egg White Omelette Page 18 Beetroot Cleanse Salad Page 28 Beetroot Cleanse Salad Page 28 Beef Mash Page 50 Beef Mash Page 50 7 Gourmet Baked Beans Page 19 Gourmet Baked Beans Page 19 Tuna Casserole Page 32 Tuna Casserole Page 32 Cheesy Salsa Page 33 Cheesy Salsa Page 33

5 WEEK 2 DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 1 Pina Colada Smoothie Page 10 Fruit Salad Muesli Page 20 Fruit Salad Muesli Page 20 Haloumi Salad Page 37 Haloumi Salad Page 37 Cottage Berry Crush Page 21 2 Blueberry Chia Oat Pudding Page 22 Blueberry Chia Oat Pudding Page 22 Philly Salmon Page 38 Sneaky good Snack Page 48 Clean Shepherds Pie Page 39 Clean Shepherds Pie Page 39 3 Choc peanut smoothie Page 13 Choc peanut smoothie Page 13 Creamy Egg Wrap Page 29 Creamy Egg Wrap Page 29 Spiced Lemon Chicken Page 53 Spiced Lemon Chicken Page 53 4 Buckwheat Pancakes Page 23 Hunger Buster Juice Page 24 Moroccan Chicken Page 34 Moroccan Chicken Page 34 Klara s Mung Bean Dahl Page 36 Klara s Mung Bean Dahl Page 36 5 Chia Protein Pudding Page 15 Chia Protein Pudding Page 15 Apple n Almonds Page 61 Hot Cacao Page 24 Turkey Zucchini Pasta Page 41 Turkey Zucchini Pasta Page 41 6 Overnight Oats Page 25 Overnight Oats Page 25 Thai Barra Page 42 Thai Barra Page 42 Beef Vege Stir Fry Page 43 Beef Vege Stir Fry Page 43 7 Gourmet Baked Beans Page 19 Gourmet Baked Beans Page 19 Honey Soy Chicken Page 45 Honey Soy Chicken Page 45 Steak n Fries Page 59 Steak n Fries Page 59

6 WEEK 3 DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 1 Choc Love Shake Page 27 Tuna Rice rolls Page 30 Tuna Rice rolls Page 30 Brain n Liver Snack Page 61 Fish n Mushy Page 58 Fish n Mushy Page 58 2 Banana Strawberry Smoothie Page 12 Salmon Cous Cous Page 46 Salmon Cous Cous Page 46 Sneaky good Snack Page 48 Beef Veg Stir Fry Page 43 Beef Veg Stir Fry Page 43 3 Choc Peanut Smoothie Page 13 Brazil Pear Page 14 Italian Rice Beef Page 60 Italian Rice Beef Page 60 Lamb n Pumpkin Page 40 Lamb n Pumpkin Page 40 4 Spicy Vegan Breaky Page 54 Cheese Crackers Page 55 Turkey Zucchini Pasta Page 41 Turkey Zucchini Pasta Page 41 Lime Snapper Rice Page 44 Lime Snapper Rice Page 44 5 Chia Protein Pudding Page 15 Moroccan Chicken Beetroot Page 34 Moroccan Chicken Beetroot Page 34 Spicy Spag Bol Page 57 Spicy Spag Bol Page 57 Banana Berry Pancakes - snack Page 17 6 Total Health Juice Page 26 Egg White Omelette Page 18 Tuna Rice rolls Page 30 Tuna Rice rolls Page 30 Choc Crepes Page 11 Choc Crepes Page 11 7 Blood Boost Juice Page 27 Gourmet Baked Beans Page 19 Banana Berry Pancakes Page 16 Banana Berry Pancakes Page 16 Half Half Salmon Pasta Page 31 Half Half Salmon Pasta Page 31

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

8 PINA COLADA PROTEIN SMOOTHIE CALORIES 316 MACROS FAT: 12g PROTEIN: 23.9g CARBS: 27.9g Coconut Oil: Virgin Cold Pressed 10 ml (.33 fl.oz) Coconut: Water (natural) 200 ml (6.76 fl.oz) Pineapple 200 gram (7.05 oz) Protein Powder: Vegan, Raw, Vanilla isolate 30 gram (1.05 oz) Water: Ice 5 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 10

9 CHOCOLATE CREPE CALORIES 316 MACROS FAT: 1g PROTEIN: 50g CARBS: 23g Banana: Fresh Half medium (50g) Eggs: Chicken, White, Raw 3 whites Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 40 gram (1.4 oz) Strawberries: Fresh 230 gram (8.5 oz) Water - as needed Yoghurt: Chobani, greek, fat free 60 gram (2 oz) Blend ingredients until smooth Cook on one side until bubbles Flip pancake Top with Yoghurt and strawberries 11

10 BANANA AND STRAWBERRY SMOOTHIE CALORIES 316 MACROS FAT: 4.1g PROTEIN: 35.6g CARBS: 24.3g Banana: Fresh ½ large banana Cinnamon: ground 8 gram (.3 oz) Oats, rolled, raw, Dried Weight 25 gram (.9 oz) Protein Powder: Vanilla, 90% - Protein, Isolate, Average All Brands 35 gram (1.2 oz) Strawberries: Fresh 40 gram (1.5 oz) Water 160 ml (5.5 fl.oz) Add oats to water first Add other ingredients Blend for 1 minute 12

11 CHOC PEANUT BUTTER AND JELLY SMOOTHIE CALORIES 316 MACROS FAT: 14.3g PROTEIN: 27.5g CARBS: 19.5g Berries: Mixed, Frozen 90 gram (3.2 oz) Milk: Rice 90 ml (3 fl.oz) Peanut Butter 25 gram (.8 oz) Protein Powder: Vegan, Raw, CHOC 30 gram (1 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 13

12 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.. 14

13 CHIA PROTEIN PUDDING CALORIES 317 MACROS FAT: 15.5g PROTEIN: 24.4g CARBS: 19.9g Berries: Mixed, Frozen 35 gram (1.1 oz) Chia Seeds: White or Black 25 gram (.9 oz) Milk: Coconut/Brown Rice Mix (Pure Harvest) 80 ml (2.7 fl.oz) Protein Powder: Vegan, Raw, CHOC 25gram (.9 oz) Water 120 ml (4.1 fl.oz) Blend the milk, water and protein powder together Add the ingredients into a large mug and leave overnight Eat for Breaky 15

14 BANANA BERRY PANCAKES CALORIES 318 MACROS FAT: 10.8g PROTEIN: 34.5g CARBS: 20.7g Banana: Fresh 75 gram (2.6 oz) Berries: Mixed, Frozen 75 gram (2.6 oz) Eggs: Chicken, Whole Raw 2 eggs Protein Powder: Vegan, Raw, Vanilla isolate 30 gram (1 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 16

15 BANANA BERRY PANCAKES - SNACK SIZE CALORIES 268 MACROS FAT: 9.1g PROTEIN: 29.1g CARBS: 17.5g Banana: Fresh ½ medium banana Berries: Mixed, Frozen 60 gram (2.2 oz) Eggs: Chicken, Whole Raw 1 eggs Protein Powder: Vegan, Raw, Vanilla isolate 25 gram (.8 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 17

16 EGG-WHITE OMELETTE WITH SOURDOUGH CALORIES 318 MACROS FAT: 11.3g PROTEIN:30.2g CARBS: 23.8g Bread: Sourdough, Rye 1 slices Butter 5 gram (.2 oz) Cheese: Cheddar, 50% 10 gram (.3 oz) Chicken: Breast, raw, no skin 50 gram (1.7 oz) Chives: Fresh 5 gram (.2 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Eggs: Chicken, White, Raw 3 whites Mushrooms: Common 50 gram (1.7 oz) Tomato: cherry 50 gram (1.7 oz) Beat your egg whites til fluffy Cut up your tomatoes, mushys and chicken (thin strips) Fry your mushrooms and Chives: Fresh with the oil, then add tomotoes and finally the chicken until it is cooked through Remove this from the pan and spray with oil again Add your egg white mix into the medium heat pan. Add your chicken, tomato, mushys and cheese to one half of the mix Lower the heat and wait til the bottom is cooked. Once you can lift the edges with a spatula, lift the side of the omelette with no ingredients over on top of the side with ingredients Once happy with the texture, add to your buttered sourdough toast 18

17 GOURMET BAKED BEANS CALORIES 267 MACROS FAT: 8.8g PROTEIN: 15.1g CARBS: 31.7g Beans: Baked Beans, Organic in tomato sauce 75 gram (2.6 oz) Bread: Gluten Free, Multigrain, Average 1 slice Broccoli 15 gram (.5 oz) Capsicum: Red 25 gram (.8 oz) Chillies: Red, Fresh 7.5 gram (.3 oz) Coconut Oil: Virgin Cold Pressed 4 ml (.1 fl.oz) Corn: Cob 40 gram (1.3 oz) Ginger 10 gram (.4 oz) Kraft live Free Cheese 25 gram (.8 oz) Onion: Red Onion 15 gram (.5 oz) Rocket: Fresh 25 gram (.8 oz) Add the diced onion, chilli, ginger and coconut oil to a fry pan and brown Chop your veges and get your corn off the cob Add the baked Beans and chopped other veges and mix together Toast the bread and when done add the baked beans mix Top with the high protein cheese and the rocket to serve 19

18 FRUIT SALAD SATIETY MUESLI CALORIES 318 MACROS FAT: 8.5g PROTEIN: 21.2g CARBS: 39.1g Blueberries: Fresh 100 gram (3.3 oz) Cottage Cheese: Full Fat 50 gram (1.6 oz) Pear: Green, with skin, average ½ medium pear Pura Veda Cereal 30 gram (1 oz) Strawberries: Fresh 100 gram (3.3 oz) Yoghurt: Chobani, greek, fat free 100 gram (3.3 oz) Mix all the ingredients together Top with LSA or Chia Seed if you want and eat 20

19 COTTAGE BERRY CRUSH CALORIES 316 MACROS FAT: 8.6g PROTEIN: 30.6g CARBS: 29.1g Berries: Mixed, Frozen 100 gram (3.5 oz) Cacao: Raw, loving earth 1 ½ tablespoons Cottage Cheese: Low Fat 200 gram (7 oz) Mix it all together and eat cold 21

20 BLUEBERRY CHIA OAT PUDDING CALORIES 317 MACROS FAT: 12.7g PROTEIN: 7.9g CARBS: 42.6g Blueberries: Frozen 40 gram (1.3 oz) Cardamon: Ground 2 gram ( oz) Chia Seeds: White or Black 15 gram (.4 oz) Cinnamon: ground 2.5 gram (.1 oz) Lemon Juice 15 ml (.5 fl.oz) Maple Syrup: real 2.5 ml (.1 fl.oz) Milk: Coconut/Brown Rice Mix (Pure Harvest) 70 ml (2.4 fl.oz) Oats, rolled, raw, Dried Weight 30 gram (1.1 oz) Salt: Sea Salt as needed Prepare the chia seed jam: In a medium pot, stir together the blueberries and maple syrup until combined. Add a dash of salt. Simmer over medium-high heat, uncovered, for about 8-10 minutes until softened (the berries will release a lot of water during th Add the chia seeds and stir until combined. Continue simmering and stirring frequently (reducing heat if necessary to avoid sticking) about 8-15 minutes longer, until most of the water cooks off and the jam reduces in volume. it will look thickened. Remove from heat and stir in the lemon juice. Transfer the mixture to a bowl, uncovered, and into the fridge until cool. For a quicker cooling method, pop the jam in the freezer, uncovered, for minutes, stirring every 15 minutes, until cool. For the oats: In a medium container (with a lid) or in a medium bowl, stir together the coconut milk, oats, chia seeds, cardamon (ground cardamon or grind up cardamon pods in a grinder), and cinnamon until combined. Cover and chill for 1-2 hours, or overn Layer the chia jam, oats, Secure lids (or cover with wrap) and store leftovers in the fridge for up to 3-4 days. 22

21 BUCKWHEAT PANCAKES CALORIES 317 MACROS FAT: 7.6g PROTEIN: 10g CARBS: 52.1g Banana: Fresh 1 medium Banana Buckwheat: Pancake Mix 50 gram (1.8 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.1 fl.oz) Eggs: Chicken, Whole Raw 1 Egg Honey - 5ml (.1 fl.oz) Water 14.6 ml (.5 fl.oz) Yoghurt: Chobani, greek, fat free 20 gram (.8 oz) Mix buckwheat pancake mix in with chopped banana and egg. Add water to combine Heat coconut oil in a frypan on medium heat Add in pancake mixture and cook on both sides Serve with greek yoghurt on top and drizzle honey 23

22 HUNGER BUSTER JUICE CALORIES 318 MACROS FAT: 3g PROTEIN: 38g CARBS: 34.9g Apple: with skin, Average 1 large apple Beetroot: raw 40 gram (1.4 oz) Carrots: raw 150 gram (5.3 oz) Celery: Stalks, fresh 100 gram (3.5 oz) Ginger 10 gram (.4 oz) Protein Powder: Vegan, Raw, plain 50 gram (1.6 oz) Juice all the ingredients Add in the protein powder and blend HOT CACAO CALORIES 317 MACROS FAT: 13.9g PROTEIN: 20.3g CARBS: 27.5g Cacao: Raw, loving earth 1 ½ - 2 Tbsp Milk: Full Fat Organic 1 cup Stevia: Extract Powder 4.7 gram (.2 oz) Stir your milk on the stove and stir in the cacao Add the tiniest bit of stevia (unless you know how much you like, go way way less than you would think) If you normally have 1 tsp of sugar, maybe start with 1/5 or 1/4 stevia max 24

23 OVERNIGHT OATS CALORIES 318 MACROS FAT: 5.7g PROTEIN: 33.8g CARBS: 32.9g Blueberries: Fresh 60 gram (2.2 oz) Chia Seeds: White or Black 5 gram (.2 oz) Oats, rolled, raw, Dried Weight 40 gram (1.5 oz) Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 30 gram (1.1 oz) Water 100 ml (3.6 fl.oz) Stir ingredients together in jar or bowl Store in Fridge overnight Stir next morning and eat, or heat in saucepan or microwave if necessary 25

24 TOTAL HEALTH JUICE CALORIES 317 MACROS FAT: 3g PROTEIN: 20g CARBS: 52.5g Beetroot: raw 200 gram (7 oz) Carrots: raw 200 gram (7 oz) Cayenne Pepper: ground 5 gram (.1 oz) Celery: Stalks, fresh 200 gram (7 oz) Cucumber 200 gram (7 oz) Pineapple 200 gram (7 oz) Spinach: English Raw 200 gram (7 oz) Sprouts: Alfalfa, Raw 200 gram (7 oz) Vinegar: Apple Cider 20 ml (.7 fl.oz) Juice ingredients and then add cayenne pepper and stir. Add any water if required. To make this as a meal add 45g of raw protein powder and 1 tbsp of psyllium. 26

25 CHOC LOVERS PROTEIN SHAKE CALORIES 316 MACROS FAT: 14.8g PROTEIN: 28.6g CARBS: 17.1g Chocolate: Dark, 60% Cocoa 20 gram (.6 oz) Milk: Full Fat Organic 160 ml (5.5 fl.oz) Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 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. 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. BLOOD BOOSTER JUICE CALORIES 267 MACROS FAT: 2g PROTEIN: 10.2g CARBS: 52.1g Beetroot: raw 120 gram (4.3 oz) Blueberries: Frozen 150 gram (5.4 oz) Parsley: Fresh 30 gram (1.1 oz) Pineapple 300 gram (10.8 oz) Sprouts: Alfalfa, Raw 150 gram (5.4 oz) Juice all ingredients and consume. Add any water if you need to/want to. 27

26 BEETROOT LIVER CLEANSE SALAD CALORIES 315 MACROS FAT: 15.2g PROTEIN: 26.7g CARBS: 17.9g Beetroot: raw 90 gram (3 oz) Carrots: raw 70 gram (2.4 oz) Cheese: Feta, Reduced Fat 25 gram (.9 oz) Lemon Juice 20 ml (.6 fl.oz) Mint: Leaves, Fresh 10 gram (.3 oz) Pear: Green, with skin, average 70 gram (2.4 oz) Pepper: Black pinch Salt: Sea Salt pinch Snapper: Raw 90 gram (3 oz) Walnuts: Raw 7 walnuts In your steamer, set to 12-15mins and steam the snapper Grate the beetroot, carrot and pear and then dry Cut the walnuts and feta into tiny pieces (feta not as small as walnuts) Cut the mint a fine a possible and then mix everything though Place the snapper on top, pour over the lemon juice and season with salt and pepper 28

27 CREAMY EGG WRAP CALORIES 316 MACROS FAT: 17.2g PROTEIN: 19.5g CARBS: 20.7g Cottage Cheese: Full Fat 60 gram (2.1 oz) Eggs: Chicken, Whole Raw 1 egg Lettuce 30 gram (1.1 oz) Mayonnaise: Reduced fat, average all brands 10 gram (.4 oz) Mountain Bread: oat Wrap 1 wrap Pepper: Black 1 pinch Hard boil an egg Mash up and mix with Cottage Cheese: Full Fat, mayonnaise and pepper Spread the mixture over the oat wrap and top with lettuce. 29

28 TUNA RICE PAPER ROLLS CALORIES 317 MACROS FAT: 6g PROTEIN: 26g CARBS: 39.7g Carrots: raw 25 gram (.8 oz) Ginger 5 gram (.1 oz) Maple Syrup: real 2 ml (.1 fl.oz) Mint: Leaves, Fresh 10 gram (.3 oz) Olive Oil: Extra Virgin 5 ml (.1 fl.oz) Pepper: Black 2.4 pinch Rice Paper 3 sheets Salt: Sea Salt 2 pinch Spinach: Baby Spinach 15 gram (.6 oz) Sprouts: Snow Pea 15 gram (.6 oz) Tamari (wheat-free soy sauce) 20 ml (.8 fl.oz) Tuna: canned in spring water (drained weight) 90 gram (3.1 ounce) Pat dry tuna to remove excess water and cut into small pieces (more rectangle than usual IE to go in the rolls) Gently fry off the ginger and half tamari with the olive oil, Add in diced tofu and cook for 5 minutes Grate your carrot (or slice length ways), chop the mint, chop your greens Soak rice paper rolls in hot water and drain (make up 1 at a time is easiest) Position the ingredients and roll Mix the left over tamari with a tiny bit of maple syrup for a tasty sauce Enjoy 30

29 HALF HALF SALMON PASTA CALORIES 266 MACROS FAT: 9g PROTEIN: 22.4g CARBS: 24g Chillies: Red, Fresh 10 gram (.5 oz) Olive Oil: Extra Virgin 3 ml (.1 fl.oz) Pasta: Gluten Free, Spaghetti (dry) 15 gram (.6 oz) Pepper: Black as needed Rocket: Fresh 25 gram (.9 oz) Salmon: Canned, Pink, in Brine 100 gram (3.4 oz) Salt: Sea Salt as needed Slim Pasta: Fettucini 65 gram (2.3 oz) Tomato: Sundried, fat free 30 gram (1.1 oz) Tomato: Tinned, Diced 130 gram (4.6 oz) Vinegar: Balsamic 10 ml (.3 fl.oz) Cook your gluten free pasta, and then when ready, add in your slim pasta (rinsed and drained first) Chop your chilli, sundried tomatoes and brown a little with the olive oil in a pan or saucpan Add the tinned tomatoes and salmon and mix through. Add salt and Pepper Make your quick salad in a bowl mix the rocket with the balsamic and place on side of plate Add your salmon mix to your drained pasta and then serve on your plate This is a FODMAP friendly meal so for anyone not restricted, add onion and or garlic to your salmon mix at the start for more flavour. 31

30 TUNA CASS CALORIES 268 MACROS FAT: 2.7g PROTEIN: 29.3g CARBS: 31.6g Flour: Cornflour 5 gram (.1 oz) Garlic: Crushed 2 gram (.1 oz) Kraft live Free Cheese 15 gram (.5 oz) Milk: Full Fat Organic 15 ml (.5 fl.oz) Mushrooms: Common 70 gram (2.4 oz) Parsley: Fresh 5 gram (.2 oz) Pasta: Wheat, Spirals, Wholemeal (dry) 30 gram (1 oz) Peas: Green Peas, Raw 35 gram (1.2 oz) Shallots 10 gram (.2 oz) Tuna: canned in spring water (drained weight) 65 gram (2.2 oz) Heat your oven to 180C. Add your pasta to a saucepan of boiling water so its covered by 1cm, cook till soft. Cover a baking dish with baking paper Make your soup: Put the mushys, garlic, shallots, parsley, milk and corn flour in the vitamix Add your ingredients: Peas, tuna (make sure its drained), pasta, mushy soup into the dish. Mix well and top with your finely grated live free cheese Bake the mixture for 20mins or until brown. Leave to stand for 5 or so before serving 32

31 CHEESY SALSA SALAD CALORIES 266 MACROS FAT: 6g PROTEIN: 33g CARBS: 19.9g Capsicum: Red 70 gram (2.5 oz) Chives: Fresh 10 gram (.5 oz) Coriander: Leaves 10 gram (.5 oz) Corn: Cob 70 gram (2.5 oz) Cucumber 70 gram (2.5 oz) Jalapenos 30 gram (1 oz) Kraft live Free Cheese 70 gram (2.5 oz) Lime Juice 20 ml (.7 fl.oz) Tomato: fresh 100 gram (3.7 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! 33

32 MOROCCAN CHICKEN AND BEETROOT CALORIES 318 MACROS FAT: 12.5g PROTEIN: 27g CARBS: 24.4g Beetroot: raw 40 gram (1.4 oz) Chicken: Breast, raw, no skin 100 gram (3.7 oz) Coriander Seeds: Ground 2 gram ( oz) Cumin Seeds: ground 2 gram ( oz) Honey 2 ml ( fl.oz) Lemon Juice 20 ml (.8 fl.oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Pepper: Black 1 pinch Pumpkin: Raw 40 gram (1.4 oz) Rice: Brown, Boiled 50 gram (1.7 oz) Spinach: English Raw 10 gram (.3 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 34

33 KANGA BARBY CALORIES 318 MACROS FAT: 9.8g PROTEIN: 27.8g CARBS: 29.8g Beetroot: Baby Beetroot, drained 80 gram (2.6 oz) Butter 5 gram (.2 oz) Garlic: Crushed 2.5 gram (.1 oz) Kangaroo: Rump, Raw 110 gram (4.1 oz) Milk: Low Fat (1%), Organic 20 ml (.6 fl.oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Pepper: Black 1 pinch Salt: Sea Salt.9 pinch Sweet Potato: Raw 140 gram (4.9 oz) Marinate your Kangaroo in the olive oil, pepper and salt for half and 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 over on 180 for 30mins With 5 mins til your beetroot is ready, grill the kangaroo fillet to your liking and serve together 35

34 KLARA S MUNG BEAN DAHL CALORIES 318 MACROS FAT: 5.2g PROTEIN: 17.3g CARBS: 50.2g Carrots: raw 20 gram (.7 oz) Celery: Stalks, fresh 10 gram (.3 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.1 fl.oz) Garlic 2.5 gram (.1 oz) Ginger 2.5 gram (.1 oz) Kale 20 gram (.6 oz) Lemon Juice 10 ml (.3 fl.oz) Mung Beans: dried 60 gram (2.1 oz) Onion: Brown Onion 20 gram (.6 oz) Stock: Vegetable, Campbells 200 ml (7 fl.oz) Sweet Potato: Raw 60 gram (2.1 oz) Please note I normally make this is a batch 6 times the single serving so I can freeze it etc. I ll start by boiling up my mung beans in with the vegetable stock on medium-high heat for about 20 minutes before I put my carrots, sweet potato and celery in. Once I ve done that I will add them into the broth. I m now going to fry off my onions garlic & ginger in half a teaspoon of Cocnut oil for another few minutes until they are brown. Once I ve done that I will add them to the dahl broth. I m going to turn down the heat and leave my dahl to simmer for another 20 minutes or so. Here I m going to add my lemon juice in Once the mung beans have split you will see the dahl starting to become nice and creamy. I will then season with salt and pepper. I now want to add your chopped kale leaves at the last minute. It should be ready for serving. OPTIONAL (or for me essential!): Add a dollop of yoghurt and optional serve with chopped coriander 36

35 HALOUMI SALAD CALORIES 317 MACROS FAT: 15g PROTEIN: 20.6g CARBS: 25.1g Cheese: Haloumi 80 gram (3 oz) Cranberries: Dried 25 gram (.9 oz) Lemon Juice 25 ml (.8 fl.oz) Onion: Red Onion 20 gram (.6 oz) Rocket: Fresh 35 gram (1.2 oz) Salt: Sea Salt pinch Spinach: Baby Spinach 35 gram (1.2 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 37

36 DECADENT PHILLY SALMON MACRO MASTERY CALORIES 317 MACROS FAT: 12.6g PROTEIN: 30.4g CARBS: 20.4g Capers 10 gram (.3 oz) Cheese: Cream Cheese, EXTRA Light (philadelphia) 90 gram (3.2 oz) Rye: Cruskits 3 Cruskits Salmon: Smoked, Sliced 90 gram (3.2 oz) Add the philly to 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 38

37 CLEAN SHEPHERD S PIE CALORIES 315 MACROS FAT: 7g PROTEIN: 37.2g CARBS: 25.8g Broccoli 110 gram (3.8 oz) Garlic: Crushed 2.5 gram (.1 oz) Kraft live Free Cheese 30 gram (1 oz) Lamb: Mince, Lean 85 gram (3.1 oz) Onion: Brown Onion 60 gram (2.3 oz) Parsley: Fresh 20 gram (.8 oz) Sweet Potato: Raw 120 gram (4.2 oz) Tomato: Tinned, Diced 110 gram (3.8 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 39

38 LAMB N PUMPKIN CALORIES 317 MACROS FAT: 10g PROTEIN: 33g CARBS: 21g Almonds: flaked 10 gram (.3 oz) Coriander Seeds: Ground 2.5 gram (.1 oz) Cumin Seeds: ground 2.5 gram (.1 oz) Lamb: Steak, lean (heart smart) 90 gram (3.1 oz) Parsley: Fresh 10 gram (.3 oz) Pumpkin: Raw 10 gram (3.1 oz) Sultana: dried 10 gram (.4 oz) Tomato: fresh 130 gram (4.5 oz) Yoghurt: Chobani, greek, fat free 80 gram (3 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. 40

39 TURKEY AND ZUCCHINI PASTA CALORIES 318 MACROS FAT: 15.2g PROTEIN: 29g CARBS: 16.2g Ginger 5 gram (.2 oz) Kraft live Free Cheese 25 gram (.9 oz) Lemongrass 5 gram (.2 oz) Mixed Herbs: Masterfoods 10 gram (.3 oz) Olive Oil: Extra Virgin 5 ml (.1 fl.oz) Tomato: Tinned, Diced 180 gram (6.3 oz) Turkey: Mince, raw 90 gram (3.1 oz) Zucchini: Raw 130 gram (4.7 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. 41

40 THAI BARRA CALORIES 315 MACROS FAT: 8.3g PROTEIN: 40.1g CARBS: 19.9g Barramundi: Raw 190 gram (6.8 oz) Chillies: Red, Fresh 20 gram (1 oz) Chives: Fresh 20gram (.8 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Coriander: Leaves 10 gram (.3 oz) Lime Juice 30ml (1 fl.oz) Mint: Leaves, Fresh 15 gram (.5 oz) Oyster Sauce 10 ml (.3 fl.oz) Sprouts: Snow Pea 30 gram (1 oz) Sugar: Palm 15 gram (.5 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 42

41 BEEF & VEGE STIR-FRY CALORIES 317 MACROS FAT: 8.3g PROTEIN: 32g CARBS: 28.5g Beef: Sirloin, Lean, raw 100 gram (3.6 oz) Cabbage: Raw, Green 40 gram (1.5 oz) Celery: Stalks, fresh 85 gram (3 oz) Chilli: Flakes 5 gram (.2 oz) Garlic: Crushed 3 gram (.1 oz) Noodles: Egg, Dry 40 gram (1.4 oz) Olive Oil: Extra Virgin 5 ml (.1 fl.oz) Onion: Brown Onion 40 gram (1.4 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. 43

42 LIME SNAPPER AND RICE CALORIES 318 MACROS FAT: 8.5g PROTEIN: 31.1g CARBS: 29.3g Chilli: Powder 5 gram (.2 oz) Chives: Fresh 30 gram (1 oz) Coriander: Leaves 25 gram (.8 oz) kale 40 gram (1.3 oz) lime Juice 90 ml (3.1 fl.oz) Olive Oil: Extra Virgin, Chilli Infused 5 ml (.2 fl.oz) Rice: Brown, Boiled 60 gram (1.9 oz) Rocket: Fresh 35 gram (1.3 oz) Snapper: Raw 120 gram (4.2 oz) Tomato: fresh 75 gram (2.6 oz) Vinegar: Red Wine 25 ml (.9 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. 44

43 HONEY SOY CHICKEN QUINOA SALAD CALORIES 265 MACROS FAT: 7.3g PROTEIN: 18.6g CARBS: 31.2g Capsicum: Red 40 gram (1.4 oz) Chicken: Thigh, no skin, raw 65 gram (2.3 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.1 fl.oz) Flour: Buckwheat 10 gram (.2 oz) Honey 15 ml (.1 fl.oz) Quinoa: Boiled 35 gram (1.1 oz) Shallots 10 gram (.2 oz) Tamari (wheat-free soy sauce) 30 ml (1.1 fl.oz) Soak and cook your quinoa Lightly coat the chicken in the flour (will be very lightly dusted), and sear chicken on stove with coconut oil Make your sauce with the tamari and honey Add chicken to the sauce and place the chicken in the over for 10 minutes at 180 Combine the quinoa, capsicum and shallots Top with chicken, sauce and cashews. 45

44 SALMON AND COUSCOUS CALORIES 318 MACROS FAT: 11.7g PROTEIN: 22.6g CARBS: 30.6g Chillies: Red, Fresh 20 gram (.7 oz) Couscous: Dry 35 gram (1.2 oz) Ginger: Crushed 2.5 gram (.1 oz) Honey 5 ml (.1 fl.oz) Oregano: Dried, Ground 2.5 gram (.1 oz) Salmon: Fresh, Atlantic, Raw 100 gram (3 oz) Tamari (wheat-free soy sauce) 5 ml (.1 fl.oz) Create your marinade by thinly slicing the chilli and mixing it with the ginger, Tamari (wheat-free soy sauce) and honey. Cover your Salmon: Fresh, Atlantic, Raw with it and let sit for 30mins or so (the more the better). Cover your couscous with boiling water in a bowl. As it puffs up, mix through some oregeno with a fork, fluffing the couscous at the same time Heat a non-stick frying pan over high heat and sear both sides. Drop the heat and cook the Salmon: Fresh, Atlantic, Raw for another 2 mins until pink You have two options for serving. a) lay a bed of couscous and top it with the Salmon: Fresh, Atlantic, Raw b) break up the Salmon: Fresh, Atlantic, Raw and mix through the couscous 46

45 LAMB RISSOLES CALORIES 273 MACROS FAT: 8.4g PROTEIN: 24.8g CARBS: 24.3g Carrots: raw 25 gram (.8 oz) Cereal: Weet Bix, original 1 bix Chives: Fresh 5 gram (.2 oz) Eggs: Chicken, Whole Raw 1 small egg Lamb: Mince, Lean 75 gram (2.7 oz) Lemon: Raw 10 gram (.3 oz) Rosemary: Leaves 2.5 gram (.1 oz) Salad: Mixed Leaves 25 gram (.8 oz) Sweet Potato: Raw 70 gram (2.5 oz) Tomato: cherry 65 gram (2.3 oz) Zucchini: Raw 50 gram (1.7 oz) Prep your veggies: grate your carrot and zucchini finely and chop your herbs super fine Make your patties: Mix up the mince, weetbix, Chives: Fresh, carrot, zucchini and egg and into balls and squish slightly Heat the oven to 150 degrees and line a tray with baking paper. Bake your patties until brown (about 40mins) Slice your sweet potato super thin and season with the rosemary. With 20mins to go, add them to your baking tray. The thinner they are, the crispier they will get. Keep an eye on them Combine your salad ingredients (mixed greens, cherry toms, lemon and Salt: Sea Salt) and serve together 47

46 SNEAKY GOOD SNACK CALORIES 316 MACROS FAT: 8.3g PROTEIN: 21.3g CARBS: 39g Banana: Fresh 1 large banana Cheese: Cream Cheese, EXTRA Light (philadelphia) 175 gram (6.2 oz) Slice the banana, spread cream chees on each slice. Eat 48

47 ROASTED ALMOND CHICKEN CALORIES 318 MACROS FAT: 11g PROTEIN: 30.3g CARBS: 24.5g Almonds: Raw, with Skin 15 gram (.5 oz) Capsicum: Red 70 gram (2.6 oz) Chicken: Breast, raw, no skin 90 gram (3.1 oz) Eggs: Chicken, White, Raw 1 large egg Flour: Cornflour 10 gram (.3 oz) Olive Oil: Spray, Extra Virgin Olive 1 spray Pepper: Black 1 pinch Rosemary: Leaves 5 gram (.3 oz) Sweet Potato: Raw 75 gram (2.6 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 and roll the chicken in the cornflour Whisk the egg whites and then pour on chicken and coat with your almonds With about 20minutes to go, add the chicken and capsicum to your baking tray Monitor Carefully, cook till chicken is white through, then serve hot 49

48 BEEF MASH CALORIES 308 MACROS FAT: 8.4 PROTEIN: 31.6g CARBS: 26.4g Beef: Sirloin, Lean, raw 110 gram (4 oz) Chives: Fresh 5 gram (.2 oz) Coconut: Milk, premium 20 ml (.6 fl.oz) Garlic: Crushed 2.5 gram (.1 oz) Pepper: Black 1 pinch Salad: Mixed Leaves 30 gram (1 oz) Sweet Potato: Raw 140 gram (5 oz) Tomato: cherry 50 gram (1.7 oz) Vinegar: Balsamic 30 ml (.9 fl.oz) Cut your sweet potato into cubes and place in boiling water until soft Marinate your steak for about 15mins in a bowl with the balsamic, garlic and pepper Mash your sweet potato and mix in the Chives: Fresh 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 50

49 ASIAN CHICKEN AND QUINOA CALORIES 311 MACROS FAT: 10.2g PROTEIN: 30.9g CARBS: 23.9g Capsicum: Red 10 gram (.3 oz) Chicken: Breast, raw, no skin 120 gram (4.2 oz) Coconut Oil: Virgin Cold Pressed 2.5 ml (.1 fl.oz) Garlic: Crushed 2 gram (.1 oz) Ginger: Crushed 2 gram (.1 oz) Lemon Juice 15 ml (.5 fl.oz) Maple Syrup: real 5 ml (.2 fl.oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Quinoa: Boiled 65 gram (2.3 oz) Shallots 5 gram (.2 oz) Sweet Potato: Baked 25 gram (.8 oz) Tamari (wheat-free soy sauce) 10 ml (.3 fl.oz) Boil your quinoa, remember if you are after 70g boiled that will be about 20 raw Put your capsicum, sweet potato and chicken into a pre-heated oven Make your asian sauce pack: Mix the lemon juice, tamati, crushed ginger and garlic, maple syrup and olive oil together. (blend if required. To serve, lay your quinoa, slice your chicken, potato and capsicum and cover with your sauce pack These M nm (mix and match meals are great. You make the meal and one day you have italian, the next chilli, the next moroccan, the next asian! 51

50 MOROCCAN TUNA BOWL CALORIES 317 MACROS FAT: 10.3g PROTEIN: 35.4g CARBS: 20.8g Capsicum: Red 20 gram (.6 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.1 fl.oz) Coriander Seeds: Ground 2 gram ( oz) Cumin Seeds: ground 1 gram ( oz) Honey 5 ml ( fl.oz) Lemon Juice 20 ml (.7 fl.oz) Olive Oil: Extra Virgin 5 ml (.1 fl.oz) Pepper: Black 1 pinch Quinoa: Boiled 65 gram (2.2 oz) Shallots 15 gram (.5 oz) Sweet Potato: Baked 30 gram (.8 oz) Tuna: Canned in brine 140 gram (5 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 Mix the Lemon juice, olive oil, cumin, coriander, honey and pepper together. Make sure it is really well blended Serve by combining your ingredients and topping with your sauce pack 52

51 SPICED LEMON CHICKEN CALORIES 316 MACROS FAT: 12.6g PROTEIN: 30.6g CARBS: 20.1g Almonds: Raw, with Skin 10 grams (.3 oz) Broccoli 25 gram (.9 oz) Butter 5 gram (.1 oz) Cauliflower 20 gram (.6 oz) Chicken: Breast, raw, no skin 110 gram (3.9 oz) Chilli: Powder 2 gram (.1 oz) Coriander Seeds: Ground 2.5 gram (.1 oz) Cumin Seeds: ground 2.5 gram (.1 oz) Lemon Juice 20 ml (.6 fl.oz) Pepper: Black 1 pinch Rice: Basmati, Brown, Boiled 60 gram (2.1 oz) Salt: Sea Salt 1pinch Turmeric Powder 2.5 gram (.1 oz) Crush the almonds (food processor or bar mix) and mix with the herbs and lemon Heat your over to 180 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 20mins 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 53

52 SPICY VEGAN BREAKY BURGER CALORIES 316 MACROS FAT: 15g PROTEIN: 15g CARBS: 29g Bread: Gluten Free, Multigrain, Average 1 slices Capsicum: Green 40 gram (1.3 oz) Cayenne Pepper: ground 2 gram (.1 oz) Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz) Cumin Seeds: ground 2.5 gram (.1 oz) Paprika: Ground 4 gram (.2 oz) Pineapple 80 gram (2.8 oz) Rocket: Fresh 20 gram (.3 oz) Salt: Sea Salt 1 pinch Tofu: Tempeh, Hard 90 gram (3.3 oz) Vinegar: White Wine 35 ml (1.3 fl.oz) Mix the Cumin, Vinegar, cayeene, paprika and coconut oil together and marinate your tempeh You could do this the day before, or give it an hour or so Put the marinated tempeh and capsicum on an oven tray that was preheated to 200 Leave for about 25 mins In the last 5 mins add your slice of pinapple (lay it on the tempeh) Toast your bread Layer your open sanga Bread, tempeh, pinapple, capsicum, rocket and salt 54

53 CHEESE AND CRACKERS CALORIES 316 MACROS FAT: 6.4g PROTEIN: 41.5g CARBS: 23.3g Kraft live Free Cheese 100 gram (3.6 oz) Rye: Cruskits 4 cruskits 50% protein, 30% carbs, stick to this ratio and you can have your cake or cheese and eat it too :) Each cruskit is about 6g, you you will have to break them accordingly 55

54 CHICKEN RANCH SALAD CALORIES 380 MACROS FAT: 15.5g PROTEIN: 30.2g CARBS: 29.9g Cashews: raw 15 gram (.5 oz) Chicken: Breast, raw, no skin 100 gram (3.7 oz) Garlic: Crushed - 5 gram (.2 oz) Lemon Juice 18.6 ml (.6 fl.oz) Maple Syrup: real 5 ml (.2 fl.oz) Mixed Herbs: Masterfoods 5 gram (.2 oz) Olive Oil: Extra Virgin 5 ml (.2 fl.oz) Onion: Red Onion 5 gram (.2 oz) Quinoa: Boiled 50 gram (1.7 oz) Spinach: English Raw 19 gram (.7 oz) Sweet Potato: Baked 40 gram (1.3 oz) Tomato: Sundried, in oil 10 gram (.3 oz) Vinegar: Apple Cider 20 ml (.6 fl.oz) Water 10 ml (.3 fl.oz) Make your dressing by blending the cashews to a paste and mixing with the lemon, apple icder, olive oil, maple syrup, garlic, mixed herbs and water (to requirements) Bake your sweet potato and chicken in a pre-heated oven around 180 deg for about 20mins Boil your quinoa Make your salad: Spinach,Salad Onion, sundried toms, quinoa and sweet potato Put it together: Salad, chicken, dressing. Enjoy! 56

55 SPICY SPAG BOL CALORIES 317 MACROS FAT: 7.5 PROTEIN: 29.4g CARBS: 32.8g Basil: fresh 10 gram (.4 oz) Beef: Mince, 5% fat (lean) 75 gram (2.6 oz) Capsicum: Red 40 gram (1.3 oz) Cayenne Pepper: ground 5 gram (.1 oz) Chillies: Red, Fresh 10 gram (.3 oz) Kraft live Free Cheese 20 gram (.8 oz) Pasta: Gluten Free, Spaghetti (dry) 25 gram (.8 oz) Slim Pasta: Spaghetti 75 gram (2.6 oz) Tomato: Pasta Sauce 110 gram (3.9 oz) Thinly dice your chilli, slice the capsicum and add both and 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 you 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 57

56 FISH AND MUSHYS CALORIES 318 MACROS FAT: 7.7g PROTEIN: 36.5g CARBS: 25.8g Black bean stir fry sauce (gluten free) 10 gram (.3 oz) Chillies: Red, Fresh 5 gram (.2 oz) Garlic: Crushed 2.5 gram (.1 oz) Ginger: Crushed 5 gram (.2 oz) Lemon Juice 10 ml (.3 fl.oz) Mushrooms: Common 170 gram (6.1 oz) Olive Oil: Extra Virgin 5 ml (.1 fl.oz) Rice: Brown, Boiled 70 gram (2.5 oz) Shallots 15 gram (.5 oz) Snapper: Raw 130 gram (4.6 oz) Tamari (wheat-free soy sauce) 15ml (.4 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. 58

57 STEAK AND FRIES CALORIES 267 MACROS FAT: 9.4g PROTEIN: 20.5g CARBS: 24.9g Beef: Sirloin, Lean, raw 70 gram (2.5 oz) Coconut Oil: Virgin Cold Pressed 10 ml (.2 fl.oz) Salt: Sea Salt 2 pinch Spinach: Baby Spinach 25 gram (.5 oz) Sweet Potato: Raw 180 gram (6.3 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. 59

58 ITALIAN RICE AND BEEF BALL SALAD CALORIES 315 MACROS FAT: 13.8g PROTEIN: 24.6g CARBS: 23.1g Beef: Mince, 5% fat (lean) 100. gram (3.6 oz) Capsicum: Red 10 gram (.3 oz) Chickpeas: Canned, drained 15 gram (.5 oz) Coconut Oil: Virgin Cold Pressed 2.5 ml (.1 fl.oz) Coriander Seeds: Ground 1 gram ( oz) Cumin Seeds: ground 1 gram ( oz) Garlic: Crushed 2.5 gram (.1 oz) Ginger: Crushed 2.5 gram (.1 oz) Honey 2.5 ml ( fl.oz) Mixed Herbs: Masterfoods 2 gram (.1 oz) Olive Oil: Extra Virgin 5 ml (.1 fl.oz) Pepper: Black 1 pinch Rice: Brown, Boiled 50 gram (1.6 oz) Salt: Sea Salt 1 pinch Shallots 5 gram (.1 oz) Sweet Potato: Baked 20 gram (.7 oz) Vinegar: White Wine 15 ml (.4 fl.oz) Make your Sauce Pack. Mix the venegar, olive oil, mixed herbs, crushed garlic, sea salt, pepper and honey together in a small bowl Make your meatballs: Brown your crushed garlic and ginger before adding it and the cumin and coriander with your mince to your processors bowl.. Make sure they are blended together so your meatball mix is as smooth as possible. Heat the oven to 180 and place your sweet potato and capsicum on a baking tray for about 20mins Use your rice cooker or saucepan to make your rice. With 15mins left to go, add your meatballs to the baking tray When everything is ready, construct your meal Rice and chickpeas, then top with sweet potato, capsicum and meatballs. Finally pour your sauce pack on top and eat. *A great tip is if you find you want/need extra sauce, feel free to increase the white wine vinegar as much as you like 60

59 BRAIN AND LIVER POWER SNACK CALORIES 318 MACROS FAT: 23.7g PROTEIN: 8g CARBS: 18.1g Grapefruit: Fresh, edible portion 1 Extra large grapefruit Walnuts: Raw 17 Walnuts Eat both together APPLE AND ALMONDS SWAP CALORIES 143 MACROS FAT: 7.6g PROTEIN: 3.1g CARBS: 15.5g Almonds: Raw, with Skin 11 almonds Apple: with skin, Average 1 Medium Apple Eat and enjoy 61