Keep'us'updated'on'Social'Media' /reformu421plan @reformu421plan #reformu421plan Andrew'Chinneck' Phase1
Welcome' HiAndy, Thankyouforsigninguptothe reformu4:2:1plan.youwon tbedisappointed! Firstly,Iwouldjustliketoexplaintoyouquicklyhowthisprogramcameabout.IqualifiedasaPersonal Trainerin2004.SincethenIhavebeenworkingcloselywithclientshelpingthemworktowardstheir individualgoals.thetrainingalwaysseemedtobetheeasypartoftheplan.gotothegym,throwsome weightsaroundandthenleave simple.however,whenyouworkcloselywithclientswhoarelooking forfatlossthennutritonplaysthebiggestpartoftheequaton.thisisa24:7job,it sallabout consistency.everyonecanstcktoa clean dietplanfortheshortterm.thisismybiggestproblem the shortterm.ihavealwayswantedclientstomaintaintheweightandfatlossayerfinishingwithmebut thatiseasiersaidthandoneintheworldweliveinfulloftemptatoneverywhereweturn. 2
ThisgotmethinkingandiswhyIhavecomeupwith reformu4:2:1plan. It saplanthatisguaranteedtogetresultswhileeatngenjoyablefoods.whenyouhavefinishedthe12 week reformu4:2:1plan youwillbeabletocontnuethesameprinciplesandcontnuetostayin shape.youwon tevenfeellikeyouaredietngwhilethefatdropsoffyou. Eachmealiscolourcoded\green,orangeorred.ItallowsyoutosTllenjoyfoodslikeBeefBurgers,Red ThaiCurryandSpaghe`Bolognese.Noteverynightofcourse,it sallaboutmoderaton.morewillbe explainedonpages20and21. Ihaveputtheplantogetherinsuchawaythatyoushouldn tneedtoaskquestonsalongthewayasthe planispackedfullofinformaton.if,however,youneedclarificatononanyaspectthenpleasedon t hesitatetoask.iamheretohelp,supportandmotvate. Sonowyouknowwhattheplanisallaboutit stmetogetseriousandstartyour12week transformatonprogram.don tdelayanymore! REMEMBER:Everydaycounts,beconsistent,give100%effort,stayfocused,keeporganisedandsmash it.goodluck!! BestWishes Andy Chinneck 3
Index' Pages' Content' 5\6 TrainingPlan 7\12 HIITTraining 13\16 WeightTrainingPlan 17\19 WaterIntake 20\22 FoodPlan 23\24 ImportanceOfWeighingYourFood 25 Condiments 26\27 Vegetables 28\29 Macronutrients 30\31 Tom s12weektransformaton 32\42 BreakfastMenu 43\50 DayTmeMenu 51\59 PostWorkoutMenu 60\67 EveningMenu 69\72 Supplements 73\74 Sleep 75 RecommendedaFriend 76 SocialMedia 4
Training' Plan' InPhase1youwillbecompleTng3xHIIT(HighIntensityIntervalTraining)sessionsand2xfullbody workoutsaweek.bothwillbeexplainedinmoredetailbelow. Theidealwaytocompletethetrainingplanisasfollows: ' Monday: HIIT Tuesday: FullBodyWorkout1 Wednesday:HIIT Thursday: Rest Friday: FullBodyWorkout2 Saturday: HIIT Sunday: Rest 5
IfyouareshortofTmeyoucanputHIITwithoneoftheFullBodyWorkouts,soyouwillonlytrainfour daysthatweek.whencompletnghiitandweightstogetherallowyourselfafewminutestorecover buttrytostarttheweightswithin5minutesoffinishingthehiitsessionwhileyourbodyisinan optmalfatburningstate. It simportanttokeepthetwofullbodyworkoutsapartfromeachothertoallowthebodytmeto recover.studiessaythat72hoursistheminimumtmeyouneedtorestbeforetrainingthesame musclegroupagain. InthefirstfewweeksyoumayfindthatyouhaveDOMS(DelayandOnsetofMuscleSoreness)aYer yourworkouts,thisisverycommon.wheneveryoustarttrainingorchangeupyourtrainingprograms youmaywellfeelsoreayerwards.ifyouarenotsore,don tpanic.itdoesn tmeantheworkoutwasn t effectve. DOMSiscausedbymicrotraumas(smalltears)inyourmusclefibres,causedbypu`ngthemuscle undertensionwhentraining,moresowithweighttraining.thisiscompletelynormalsopleasedon tbe alarmedif,48hrsayeryoutrain,youfeelsore. Cure:Keepmoving.Thiswillhelpflushnewbloodintotheareaandhelptheaffectedmusclesto recoverfaster.si`ngstllistheworstthingyoucando. 6
HIIT'Training' What'is'HIIT'Training'and'how'to'do'it? Welcometothebestfatburningtoolyouwillcomeacross.HIITstandsfor HighIntensityInterval Training. HIITisashortandsweetcardiovascularworkoutthatwillpushyoutoyourupperlimitsandgetyour heartracingandthesweatdrippingoffyou.itwillalsoputyourbodyintoanincrediblefatburning stateforupto24hoursayeryouhavefinished.thehiitprogramisexplainedinmoredetailon page11 7
Herearesomebenefits:! IncreaseMetabolism! GainMuscleandLoseWeight! BodyFatInferno! Canbedoneanywhere! ShortandSweet IfyousTllwantproofthatHIITisincredibleforfatburning,whileatthesameTmecreaTnga fantastcathletcphysique,thenlooknofurtherthansprinters.don tworry,youwon tturnoutthat muscleyin12weeks,thattakesyears,butyouwillburnfatforfunifyoudoitproperly. WatchthisvideoforaquickrundownonhowtodoHIITforbestresults. Video 8
' What'exercises'can'you'do'for'HIIT?' GreatquesTon.Thesimpleanswerisanythingthatgetstheheartrateracing. BelowisacollecTonofvideoswithdifferentHIITsessionsyoucanchoosefrom.IhaveputtheHIIT videosinorderofwhatibelievetobemosteffectve.aslongasyouworkwithmaximumeffort,then anyofthemwillwork. Video Video Video Video Video 9
Video Video Video Video Video Video 10
HIIT'Program' Youwillseethewords Working'Set and Rest'Set.WorkingSetinvolvesworkingatmaximumeffort. RestSetisforrecovery.IfdoneproperlythentheRestSetshouldbeyoudoingnothingotherthan catchingyourbreathbackbeforeyoustartyournextworkingset. HIIT' Warm' Up' 4 minutes Working' Set' 30 seconds Rest'Set' 40 seconds No.'of' Rounds' **PLEASE'NOTE:'Oneworkingsetandonerestset=1round 15 Cool' Down' 4 minutes Overall' Time' 25 minutes 30 seconds 11
KeepingtrackoftheTmeisveryimportantwhencompleTngyourHIITsessions.Youcanusea stopwatchorevenbeseranintervaltmerapp.theappiuseforhiitsessionsis Interval Timer (picturebelow) KeeptheHIITtraininginteresTng.Whynotchooseacoupleoftheexercisesandturnthemintoa minihiitcircuit.belowareafewdifferentvariatonsyoucouldtry.! Burpees Prowler Skipping BasleRope! MountainClimber Burpee Sprints! HighKnees\Rower Skipping Ifnoneofthesefloatyourboat,justcreateyourownHIITsessionwiththeexercisesabove. 12
Weight'' Training'' Plan' NowyouareanexpertonhowtodoHIIT,it stmetomoveontotheweighttrainingpartofphase1. Bothprogramsarefullbodyworkouts.Itdoesn tmaserwhichprogramyoudofirstaslongasyouhave enoughrecoverydaysbetweenthem. PleasetaketheTmetowatchtheshortvideo.Itwillexplainhowtocompleteeachworkoutcorrectly. 13
Video PayspecialasenTontothe restperiods and tempo.thesearethedifferencebetweenaneasyor challengingworkout. InWorkout1Ihavekeptallthetemposthesamesothatyoucanreallyunderstandhowtheywork. IfyouaresTllalisleconfusedathowthetempoismeanttobedone,don tpanic.eachexercisein eachworkouthasashortvideolink,whichihighlyrecommendyouwatch(atleastonce).notonlywill youseehowtocompleteeachexercisebut,also,itwillshowyouthetempoiwouldlikeyoutouse. TUT(Tmeundertension)isveryimportantinordertomaximiseyourTmeinthegym. It s'not'about'how'much'you'liq'but'how'you'liq'it 14
Full'Body'Weights'Workout'1' ' Cadio' Time' Intensity' Notes' WARMUP Cross\traineror Rower 5mins 40\70%max effort Graduallyincreasethespeedthroughoutthe5minutes toincreasebloodflowandraisetheheartrate WARMUP Cross\traineror Rower 5mins 30\50%max effort GentlecooldownhelpingtoflushoutthelacTcacidin themuscles Exercise' A1)DBGoblinSquat Your' Weight' Reps' Sets' Rest' Tempo' Exercise'Link' 10 3010 hsps://vimeo.com/user30823314/mikemarkham A2)DBInclineChestPress 10 3010 10 5 A3)DBInclineBenchRow 10 3010 A4)DBShowerPress 120 3010 B1)DBReverseLunges 20 10 3010 B2)PressUps(onkneesifneeded) B/W Failure 10 3010 B3)BBBentOverRow (underhandgrip) 5 12 10 3010 B4)DBLateralRaises 12 120 3010 CoolDownFullBodyStretches WatchVideoonFullBodyStretches 15
Full'Body'Weights'Workout'2' ' Cadio' Time' Intensity' Notes' WARMUP Cross\traineror Rower 5mins 40\70%max effort Graduallyincreasethespeedthroughoutthe5minutes toincreasebloodflowandraisetheheartrate WARMUP Cross\traineror Rower 5mins 30\50%max effort GentlecooldownhelpingtoflushoutthelacTcacidin themuscles Exercise' A1)DBSquats Your' Weight' Reps' Sets' Rest' Tempo' Exercise'Link' 10 3010 A2)DBFlatBenchChestPress 10 3010 15 5 A3)DBSingleArmedRow 10 3010 A4)BBMilitaryPress 120 3010 B1)JumpingSquats 20 10 10X0 B2)ClimbingPlank 20 10 1010 5 B3)DBThrusters 15 10 10X0 B4)SumoDeadliY 15 120 30X0 CoolDownFullBody Stretches WatchVideoonFullBodyStretches 16#
Water' Intake' Thisisalotmoreimportantthanyoumayrealise.Thebenefitsofkeepingthebodyhydratedare massive.overhalfofyourtotalbodyweightismadeupofwater.everycell,tssueandorganneeds watertofunctoncorrectly.thinkofthisastheoilyourcarneedstorunsmoothly. (Seediagramonpage19) Yourbodyneedstostayhydratedsoitcanmaintainahealthytemperature,removewasteand lubricatejoints.during'the'plan'you'will'need'a'minimum'intake'of'3.2'litres'each'day.' Awell\hydratedbodyburnsmorefatthanadehydratedbody. Tip:Keepalitreboslewithyousoitiseasytomonitorhowmuchyouaredrinkingduringtheday. ' 17
HowdoIknowifI mdehydrated?! Urineisnotclear(i.e.yellow).Thedarkeritisthemoredehydratedyouare! Drymouth! Extremethirst! Headache! Sleepiness! Confusion! Feelingdizzyorlightheaded Don twaituntlyounotcesymptomsofdehydratontoact.keepontopofitwiththesesimpleideas:! Drinkaglassofwaterassoonasyouwakeupandlastthingatnight! AimtodrinkacertainamountbylunchTme,thenby4pmandthenbybedTme.! Haveasipofwateratthetopofeveryhour! Haveafilledwaterbosleonyourworkdeskandinyourcar! AlwaystakewaterintomeeTngs Listentoyourbody.Ifyoufeelthirstythendrinksomewater.ItwilldependonhowacTveyouhave been. It simportanttoremainhydratedduringallyourtrainingsessionstomaximizeresults. 18
Asforothertypesofliquidthatyoucandrinkwhileyouareontheplan: Green'Tea'isanexcellentchoiceofhotdrinkwhenonafatlossplan.ItcontainsbioacTvesubstances likecaffeineandegcg,whichcanhavepositveeffectsonmetabolism/fatloss Minimizeyourteacoffeeintaketo2adayintotal(not2coffees2teas).Forbestresults,replace thesewithgreenteawhileontheplan. Avoidallsugarysquashesandjuices.Thatalsogoesforsportsdrinks.Thesewillonlystopthebody fromburningbodyfat. Lastbut,mostimportantly,notleast.I msorrytobreakthebadnewstoyoubutno'alcoholwhile ontheplan.alcoholisemptycalorieswithnobenefittothebody.it s12weeksofyourlife youwill surviveandyouwillthankmeattheendwhenyoulookamazing! Thisdiagramillustratesthepercentageofwaterthatmakesupyourbodyandorgans 19
The'Food' Plan' ThefoodplanhasbeencreatedtoallowyoutoenjoymealswithfamilyandfriendsandsTllkeepontrack withyourfatlossgoals.thisiswheretheconcept4:2:1comesin.it sallaboutmoderaton.allyour breakfastsandeveningmealsarecolourcoded: Green\Theseareyourhealthychoices Orange Thesearesemihealthymeals Red Thisisyourcheatmeal Youareallowed4xGreenmeals,2xOrangemealsand1xRedmealaweekateachmealTme. ' Breakfast'Meals' DuringPhase1thesewillconsistofGreenandOrangemeals.Usingthe4:2:1principal,inaweekyouwilleat 4xGreenmeals,2xOrangemealsandtheseventhcanbeeitherGreenorOrange. DayYme'Meals YourtwoDayTmemealswillonlyconsistofGreenmeals.Youcanchooseoneofthepredesignedmeals beloworyoucanmakeyourownmealsfromthefoodchoicesprovidedinthe createyourown secton. 20
Post'Workout'Meal Thisistheonlypartoftheplanthatchangesdependingonwhetheryouaretrainingornot. Training'Days\daysthatyoudoeitherHIITorWeightTraining. NonZtraining'Days\dayswhereyouareresTng.Ifyoufollowmyschedulefortheplantherewillonly be2non\trainingdays. ' Evening'Meals' Youreveningmealshavethesamebreakdown,Green,OrangeandRedmeals.Rememberyouare allowed4xgreenmeals,2xorangemealsand1xredmealperweek. Allthemealshavebeencreatedtomaximisetaste.Forbestresultswhileontheplan,themoreGreen mealsyoueatthebesertheresults. For'Example:Ifyoucouldmanage5xGreenMeals,2xOrangeMealsandnoRedMealsthenthatwill getyoubeserresults. IfyouaregoingtohaveaRedmeal,planitaroundworkouts.TrainonthedayyoueattheRedmeal andalsotrainthedayayer(eitherweightsorhiit,aslongasyouincreasetheheartrateandburnoff somecalories) If,andONLY'IF,youfindyourselfeaTngout,thatistheperfectTmetoeatyour1xRedmealforthe week.thisdoesn tmeanyoucaneatwhateveryouwant.makethesensiblechoice.youshouldbe abletounderstandroughlyhowmuchfoodyoushouldbeeatng. TIPS: Don tovereat EatunTlyouare80%full Stayawayfromthestartersanddesserts(avoidhighsugarcontent,anythingabove10g) # It sonly12weeksofyourlife!! 21
NOTE:MybiggestpieceofadvicewhenitcomestoyourfoodisKEEP'ORGANISED.Ifyouarenoton topofyourfoodthisplanwillnotwork. Remember,youcan t outtrain abaddiet Oneachrecipethroughouttheplanyouwillseedifferentsymbols.Thisiswhattheymean: Symbol' 2 15mins DefiniYon' TheFoodisgoodtobefrozen Howmanyservingstheingredientswillmake Thegradingofthefood Howlongitwilltaketoprepareandcook 22
Importance'Of' Weighing'Your'Food' Thismayseemalisleoverthetopfortheaveragepersonbutwithoutweighingyourfoodyouare onlyguessing.thisisn tgoodenoughwhenthereisagoaltoachieve.icanonlyassumeyouhavea goalinmindotherwiseyouwouldn thavesigneduptotheplan. Guessingcausesallsortsofproblems.Peopledon teatverymuchwhentheyarenotveryhungry whichcouldcauseproblemslikelackofenergy,tredness,poormentalalertnessand,intheworst casescenario,thebreakdownofmuscletssueforenergywhichthenhasaknockoneffectwith metabolismetc. Whenhungry,peopletendtoovereat,possiblythewrongfoodsaswell,whichthencausesthebody tostoreanyexcessfoodinyourfatcells.
It sfarbesertoweighyourfoodaswellbecauseyouhavepeaceofmindthatyouareeatngwhat yourbodyneedstoburnfatsafelyandeffectvely. Byweighingyourfoodthere'snoguessworkrequired.Youarebuildingajourneybasedaroundfacts ratherthanguesseswhich,inmyexperience,areoyenfarfromaccurate. 24
Condiments' Youcanusethesecondimentstoaddtoanyofyourmealsontheplantomakethemmore interestng: '! Applecidervinegar! Balsamicvinegar(watchoutforhighsugarcontent)! Hotsauces(watchoutforhighsugarcontent)! PinkHimalayanSalt! BlackPepper! AnySpices(Highlyrecommendedarecurcuminandturmeric)! MixedHerbs! TomatoSalsa(home\madeisbest,ifnotwatchoutforhighsugarcontent)! Stevia(nocarbsweetener) 25
Vegetables' Vegetablesareaveryimportantpartoftheplan.TheyarenotonlyrichinVitaminsandMineralsbut theyarealsohighinpotassium,folate(folicacid)andfibre.dietaryfibreiscritcalforourhealth,not onlyonadailybasisbutonameal\by\mealbasisaswell.foodcannotmovethroughourdigestve tractinahealthywayunlessitisfibre\rich.vegetablesaresomeoftheveryrichestsourcesoffibre thatexist. Onthenextpage,Ihavesplitthevegetablesinto A and B gradevegetables.ontheplanyouwill see 2'x'50g'Vegetables Whereveryouseethisthenyouwillneedtopickonevegetableforthe A andonevegetablefromthe B list. 26
A 'Grade'Vegetables' Broccoli Spinach Kale Asparagus Cauliflower BrusselSprouts GreenBeans B 'Grade'Vegetables' RedPepper Mushroom Peas Sweetcorn Tomato Onion Garlic Cabbage Leeks Beetroot Celery Courgese Aubergine 27
The'Main'Food'Groups'(Macronutrients)' Belowarethemacronutrientsfromwhichyourfoodplanismadeup,theimportanceofeachoneand itsrolewithinthebody. ' Carbohydrates Carbohydratesareoneofthemaintypesofnutrients.Theyhavealwaysbeenthethoughtofasthe mainsourceofenergyforyourbodywhichhasanelementoftruth,butnotwhenitcomestofatloss. YourdigesTvesystemchangescarbohydratesintoglucose(bloodsugar).Yourbodyusesthissugaras energyforyourcells,tssuesandorgans.itstoresanyextrasugarinyourliverandmusclesforwhenit isneeded,butyourliverandmuscleshaveamaximumstoragecapacity.iftoomanycarbohydrates areconsumed,theexcessisstoredinthefatcells(notgood).worstofall,yourfatcellsdon thavean upperlimitforstorage! Thisplanisdesignedtoconsumealargeamountofcarbohydratesaroundyourworkoutstohelptop upglycogenstoresinthemusclesayertheyhavebeendepletedthroughexercise.atothertmes,the bodyusesagreaterproportonoffatsandproteinasitsfuel.thisallowsthebodytoaccessthefat cellsandusethemasitsprimaryfuelsource. Tosimplifythis,imaginecarbohydratesarethefuelthatyouputinyourcar.Ouraimistoputthe correctamountoffuelinthatweneedfortheday. ' Proteins Proteinsarethebody sbuildingblocks.allofourorgans,includingtheskin,muscles,hairandskin,are builtfromproteins. Manyhormonesareproteins,andtheimmunesystem,digesTvesystemandbloodallrelyonproteins toworkcorrectly. ProteinisthereforeanessenTalpartofourdiet,vitaltothedevelopmentandcorrectfuncToningof thebody. 28
Proteinisatypeofmoleculeinfoodthatcanbebrokendownintoaminoacids. Thebodyneedstwentyaminoacids.Asabiologicalmachineitcansynthesizeelevenoftheseitself. However,therearenine essentalaminoacids thatthebodycannotcreateandhastoimportthrough theconsumptonoffood. Whenweeat,thebodybreaksdowntheproteininfoodinordertocreatetheaminoacidsthatitneeds. MostfoodscontainproteinbutsomefoodsarericherinessenTalaminoacidsthanothers.Therefore,we needtovarytheprotein\richfoodsweconsumetoensurethatthebodyreceivesalltheaminoacidsit needsonadailybasis. Fats Don tbescaredoffats.theyareanessentalpartofourdietandnutritonaswecannotlivewithout them.ourbodiesrequiregoodfatstofunctonandhelppreventdisease. FatisessenTaltohumanlife.Fatisaconcentratedsourceofenergy 1gramoffatcontains9calories, muchmorethanagramofproteinorcarbohydratewhichbothcontain4caloriespergram.thebody canpullonitsfatreservesduringleantmesforenergy,convertngfatintoglucose. Hereareafewmorebenefitstohaving goodfats inyourdiet: \Fatprovidesacushiontohelpprotectourvitalorgans(somehavebesercushionsthanothers) \Furthermore,fatactsasaninsulator,helpingustomaintainthecorrectbodytemperature. \FatenablesourbodiestoprocessvitaminsA,D,EandK,whichareallfatsolubleandvitaltogood health. Likeaminoacidsinprotein,fatcontainsessenTalfasyacids(EFA s).theseefa sare,astheirname suggests,essentaltogoodhealthandlikelytohelptheheartandimmunesystem.thehuman bodycannotsynthesizetheseefa sandthereforehastogetthemfromconsumptonoffat. 29
Tom s'12'week' TransformaYon' AYerIhadcreatedtheplanIneededtofindaguineapigtotrailitforme.IselectedTomasheis someoneitrustandknewhewouldgiveit100%forthefull12weeks.ithinkyouwillagreethathis didafantastcjob.helostover3stonein12weeks. OnthenextpageyouwillseehowTomstructuredhisfooddiary.Thiswasalwaysdoneinadvanceso hewaspreparedandknewwhathewaseatngbeforetheweekhadevenstarted. 30
TheSundaybeforeTombatchcooked6chickenbreastsforhisDayTmeMeals 31 Tom s'example'food'plan'! Monday! Tuesday! Wednesday! Thursday! Friday! Saturday! Sunday! Breakfast! Quick n Easy Shake SteakandNuts (Bought(enough( steak(for( tomorrow)( SteakNuts EggandHam Cups(made(2(for( tomorrow( morning(as(have( early( appointment) PremadeHam andeggcup SmokedSalmon ParmaHam (Bought(enough(for( tomorrow) SmokedSalmon ParmaHam Daytime! Meal!1! BatchedCooked ChickenBreast withabchoice vegetables BatchedCooked ChickenBreast withabchoice vegetables BatchedCooked ChickenBreast withabchoice vegetables BatchedCooked ChickenBreast withabchoice vegetables Zingychicken, courgetteand spinachsalad HaddockwithAB choicevegetables Zingychicken, courgetteand spinachsalad Daytime! Meal!2! BatchedCooked Chickenwithin lettucewrap SteakwithAB Vegetables MSRoasted HamSalad BatchedCooked Chickenwithin lettucewrap Zingychicken, courgetteand spinachsalad SteakwithTomato Onionand CucumberSalad SalonwithAB choicevegetables Post! Workout! Chickenand SweetPotato Hash Chickenand SweetPotato Hash Chickenand SweetPotato Hash NoTraining NoFood RedPepper Stuffedwith Turkey SweetandSour Chicken NoTraining NoFood! Dinner! SalmonFish Cakeswith!AB choicevegetables (Batch(made(3( portions)( Cod,Sweet Potatowith!AB choicevegetables! ChickenRedThai Curry(cookedan extra2portion andputinfreezer Chicken,cream cheesewrapped inparmaham withavocadoand sweetpotato mash EatOutatLoch Fyne(had(smoked( salmon(mash(and( vegetables)! PremadeSalmon FishCakeswith!A Bchoicevegetables! Steakandrice!with! ABchoice vegetables!!
Breakfast' Menu' Thefoodsyouwilleatforyourmorningmealshavebeendesignedinawaytosetyourbodyupto optmisefatloss. Breakfastinmyopinion(andmanyoftheleadingnutriTonists)isthemostimportantmealoftheday asitgetsyoureadymentallyandphysicallyforyourdayahead. ' Reminder:DuringPhase1thesewillconsistofGreenandOrangemeals.Usingthe4:2:1principal,in aweekyouwilleat4xgreenmeals,2xorangemealsandtheseventhcanbeeithergreenor Orange. ' NEVER'SKIP'A'MEALandSTAY'ORGANISED ' 32
Quick' n 'Easy'ShakeDONE' 1# #5mins# 1ScoopSuperGreensPowder 45gProteinPowder 30gAlmondBuser 25gBrazilNuts 200mlWater 4xIceCubes How'to'cook:! Addalltheingredients(apartfromtheBrazilNuts)intoablender! Blendfor1minutethenpourintoaglassandservewithasideofBrazilNuts 33
Smoked'Salmon'and'Parma'HamDONE' 1# 5mins# 160gSmokedSalmon 2tspExtraVirginOliveOil 35gParmaHam 27gPineNuts Wedgeoflemon How'to'cook:! Measureouttheingredientsandplaceontoaplate(apartfromtheoliveoil)! Squeezethelemonandsprinklethechivesoverthesalmon! PourtheoliveoilovertheParmaHamandenjoy 34
Omelede' 1# 3LargeEgg 3tbspof2ChicksEggWhites 40gRedBellpepper 50gFetaCheese 45gLeanHam 25gTomato 1/4Onion 15gCashewNuts 10mins# How'to'cook:! Heatthecoconutoiloveramediumheat! Finelychoptheonionandroughlychopthemushroomsandaddthemtothehot panandcookfor2minutesortlltheonionsandmushroomshavesoyened.! Whiskthe3eggsandthenaddthemtothepan,spreadevenlyinpan.! Choppedthepepper,hamandtomatoes,gratethefetacheeseandaddthemall evenlytothepan.! Leavetocookforafuture2minutesorunTltheunderneathisgoldenbrown.! Foldinhalfandservewithasideofcashewnuts 35
Steak' n 'NutsDONE' 1# 180gSteak 20gBrazilNuts 1/2tspCoconutOil 10mins# How'to'cook:! Thisoneissimple! Preparethesteakbyrubbingitwithapinchofcolouredsaltandpepper(youcan alsousedchilliflakesifyouwanttofireitup)! Heatthecoconutoilinthefryingpanandcookthesteaktoexactlyhowyoulikeit! Plateupthesteakwiththenutsandenjoy 36
Chilli'EggsDONE' 1# 3LargeEgg(50g) 8tbspof2ChicksEggWhites 6piecesofjalapeño(fromjar) 15gBrazilNuts 1/2RedChilli(deseeded) 35gFetaCheese 1SpringOnion 50gTomato 1tspCoconutOil 10mins# How'to'cook:! Heatthecoconutoilinafryingpanoveramediumheat! Chopuptheredandgreenchillis,halvethetomatoesandaddthembothtothe fryingpanandcookfor3minutes! Scrambletheeggsandeggwhitesandaddthemtothefryingpan! STrtheeggsunTltheystarttoscramble,spreadevenlyinthefryingpan! Finelychopthefetacheeseandspringonion.RoughlychoptheBrazilNutsand addthealltothefryingpan! Whentheeggsarecooked,serveupandenjoy 37
Fried'EggsDONE' 1# 3LargeEggs 6tbspof2ChicksEggWhites 25gBrazilNuts 50gleanHam 50gSpinach 1/2tspCoconutOil ASprinkleofsmokedPaprika 10mins# How'to'cook:! Heatthecoconutoilinthefryingpanoveramediumheat! Oncehot,pourintheeggwhites.Thenstraightawaycracktheeggsontop! Finelychopthespinach,roughlychopthehamandsprinklebothontopofthe eggs! Cutthebrazilnutsinhalfandplaceontoponthespinach! Finallysprinklethesmokedpaprikaontopandserve,oncetheeggsarecooked 38
Ham''Egg'Cups' 1# 2SlicesLeanHam 2LargeEgg 4tbspof2ChicksEggWhites 50gredbellpepper 40gFetaCheese 1/4Onion 20gBrazilNuts 20mins# How'to'cook:! Linethecupcake\bakingtraywithaverysmallaboutofcoconutoil(justtostop thehamstckingtothebakingtray)! Placethehamslicesintothecupcake\bakingtray.Pushthehamdowntocreatea cupshape! Finelychoptheonion,sweetpeppersandfetacheese! Addthechoppedonionandsweetpepperstothehamcups! Cracktheeggsintoamixingbowl,addsaltandpepperthescramble.! Pourtheeggsintothehamcupsevenly.! Finally,sprinklethecrumbledfetacheeseonetopandplaceina190oC\preheated ovenfor12minutes.! Leavetostandfor3minutesbeforetuckinginwithyoursideofBrazilNuts' NOTE:Ifyouhaveabusydayahead,youcanalwaysplanaheadandcookthesethe nightbeforeandjustreheatinthemicrowaveinthemorning. 39
Avocado'Egg'CupsDONE' 1# 80gAvocado 2LargeEgg 60gSlicedParmaHam 40gFetaCheese SprinkleofChives 20mins# How'to'cook:! Cuttheavocadoinhalflengthwaysandremovethepip! Dependingonthesizeoftheholes,youmayneedtocarveaslightlybiggerhole.! Placebothhalveontoabakingtray! Separatetheyolksandtheeggwhites.! Puttheyolksintotheholesoftheavocadoandfilltherestoftheholewiththe remainingeggwhitesuntlfull.! Chopupthefetacheeseandsprinkleontopoftheavocado.! Placeina200oCpreheatedovenfor15minutes.! Leavetostandfor3minutes.! Sprinklethechivesovertheavocado,plateuptheParmahamandtuckin. 40
Protein'PancakesDONE' 1# 48gProteinPancakeMix 30gAlmondBuser 20gRaspberries 20gBlueberries 15gBrazilNuts 1tspCoconutOil 100mlWater 10mins# How'to'cook:! STrtheProteinPancakeMixintoabowlwith100mlofwater! Heatasmallsaucepanwithhalfteaspoonofcoconutoil! Addhalfthemixturetothepanandcookfor1\2minutesperside! Repeatthesameprocessforthesecondpancake! ServethepancakeswiththeAlmondBuser,blueberriesandraspberries(Caramel sauceifpurchased)! ServeUpandtuckit! 41
English'BreakfastDONE' 1# 2LargeEgg 4TurkeyRashers 1HighQualitySausage 12gBrazilNuts 50gTomato 40gMushroom 1tspCoconutOil 20mins# How'to'cook:! Cutthetomatoinhalfandplaceonthegrillpan.! Placethesausagenexttothetomatoandputunderthegrillonamediumheat. Turnthesausageoccasionallyandcookfor10\12minutes(unTlthesausageis cookedthrough)! Heat1/2ofthecoconutoilinafryingpanandcooktheturkeyrashers(2\3mins perside)! Wipethepancleanthenaddtheotherhalfofthecoconutoil.! Whentheoilishotaddyourmushroomsandeggstothepanandcookforroughly 3minutes.! Plateupallthefoodincludingthebrazilnutsandserve. 42
DayYme' Menu' IMPORTANT:'Youwillalwaysconsume2dayTmemealsperday(notincludingyourbreakfast, dinnerorpostworkout) TIP:'IfyouwanttokeepthissimpleIrecommendyoumakebothmealsforthedaythesameandat thesametme. What'I'do:' IleadabusylifeanddayTmesdon tallowmetmetocookmymeals.whichicanimaginewillbe thesameforyoutoo.soiamgoingtoshowyouwhatidoformydaytmemealstokeepmeontrack formygoals. 43
Top' LeQ' 7 meals worth of chicken measured out and seasoned with salt, pepper, season all herbs and spice andchilliflakes Top' Right' Chicken placed into a casserole dish with one chickenstockcubeand500mlof boiling water. Cooked in pre\ heater over (210oC) for 25minutesorunTldone Bodom'LeQ' Storedintupple ware container with the stock tokeepmoist Bodom' Right' Fresh veg cooked at breakfast Tme for my 2 day Tme meals. I cook the same veg for 2 days then mixitup Ialsousethischickentoputintolesucewrapsandputontopofsalads.Soit sasimplewayto preparelotsoffoodinashortperiodoftme.itactuallytastesniceastheweekgoesonbecauseitsits inthestock. PrepTime:5mins CookingTime25mins YoucankeepitinteresTngbyusingdifferentherbsandspices. 44
ThedayTmemenuisthepartthatwillrequireyoutobemostorganised.Thishascomefromyearsof experiencewithclientstellingmethisiswheretheyalwaysstrugglethemostduetowork commitments,foodtemptatonsandlackofpreparaton.sotheaimfordaytmemealsistokeepthem reallysimple. InPhase1,youwillhavetwomealsofequalmacronutrients.Thewayyoupreparethesemealsisupto you.youcanfollowsomeoftherecipesbeloworyoucanusethepre\measuredamountsofmeat, vegetables/saladandfatsfromthe Createyourown sectonoftheplanbelow. TIP:Ifyouknowyouareoutandaboutfortheday,investinacoolboxtostoreyourfoodin.Thiswill avoidalltemptatonsknowingyouarefullyprepared. 45
Create'Your'Own' 'DayYme'Menu' Thereare3choices: Choice1 Protein Choice2 VegetablesorSalad Choice3 Fats PleasereadeachchoicecarefullybeforeselecTng. Choice'1'Z'Protein' Selectoneoftheproteinsourcesfromthelistbelow: QuanYty' 160g 135g 200g 210g 165g 160g 120g Food' Chicken Tuna Haddock Cod Turkey Salmon Steak IMPORTANT:IfyouchooseSalmonor SteakDO'NOTchoosefromthe Fats secton,asthese2foodsarehighinfats. 46
Choice'2'Z'Vegetables'or'Salad' 2x50gvegetables.PleaserefertotheVegetablesecTononPage25andselectoneAgradeandoneB grade. or Salad WhynotcreateawonderfulsaladorsaveTmeandbuyasaladfromasupermarket(besureto avoidsaladswithdressings toohighinfat) Herearetheingredientsyoucancreateyoursaladfrom: Create'a'Salad'from'ingredients'below' Lesuce Spinach RocketLeaves Cabbage Radish Kale GreenBeans Tomatoes Peppers CarrotShavings Cucumber Courgese Mushrooms Onion SpringOnion Garlic Mint Note:Minimumof2choicesweight50geach,butifyouwanttousemorethan2ingredientsthenthat isok. 47
Choice'3' 'Fats ' Eachoneofthefoodschoicesin theboxontherightismeasured outaccuratelyforeachmeal. Selectonesourceoffatfromthe listpermeal.shouldyouwishto use2ingredientsinyourfood makesuretohalvethequantty Reminder Ifyouhavechosen salmonorsteakfromchoice1then youcan tchooseanythingfromthis secton Quanity' 15g 15g 15g 16g 20g 20g 45g 70g 2½2tsp 3tsp 20g 2tbsp Food' BrazilNuts PineNuts Pecans Hazelnuts SesameSeeds CashewNuts FetaCheese Avocado CoconutOil ExtraVirginOliveOil ChinaSeeds Flaxseeds 48
Zingy'chicken,'courgede'and'spinach'saladDONE 2# 350gChicken 28gPineNuts 1tspCoconutOil 2tspExtraVirginOliveOil 280gCourgese 1/2redChilli(deseeded) 160gSpinach 1LemonZest 15mins# How'to'Cook! Cutthechickenintostrips! Heatthecoconutoilinafryingpanonamediumheat.Addthechickenandsear ittosealthemeat(appox.2\3minutes)! Cutthecourgesesintodisksonthediagonal,thenslicedintosTcksandaddthem tothepanandcookfor5minutes! Finelychopthechilliandaddtothepanforoneminute! Addthespinach,lemonzest,pinenutsandapitchofsaltandpepperandkeep strringuntlthespinachhasjustwiltedthenremovefromtheheat.! Drizzletheoliveoiloverthesaladandserve(makesurethechickeniscooked) 49
Steak'with'Tomato,'Onion,'Cucumber'and'Feta'Cheese'Salad'' DONE' 300gsteak 40gFetaCheese 100gOnion 100gCucumber 180gTomato 2tspExtraVirginOliveOil 3tspAppleCiderVinegar PinchofColouredSalt PinchofBlackPepper 1/2tspCoconutOil 2# 15mins# How'to'Cook! Heatthecoconutoilinafryingpanonamedium/highheat.Seasonthesteakwith saltandpepperthencookitfor3minutespersideortllpreferreddoneness.! Oncecooked,leavethesteakonthechoppingboardfor5minutesbeforeslicing.! Meanwhilewhilethesteakiscooking.finelychoptheredonionandtomatoes.! Roughlychopthefetacheese! Peelthecucumber,halveitandcutintoslicesonthediagonal.! Putallthechoppedingredientsintoamixingbowl(exceptthesteak)! MeasureintothebowltheOliveOilandAppleCiderVinegar.! Addapinchofsaltandpepperandtossthesalad.! Plateupthesaladonto2separateplates.! Slicethesteaktoyourpreferenceandplaceontopofthesaladandserve. 50
Post'Workout' Menu' Thisistheonlypartoftheplanthatchangesdependingonwhetheryouaretrainingornot. Training'Days\daysthatyoudoeitherHIITorWeightTraining. NonZtraining'Days\dayswhereyouareresTng.Ifyoufollowmyschedulefortheplantherewillonly be2non\trainingdays.onthesedaysyouwillnotbeeatngapostworkoutmeal Youhave2choiceswithyourPostWorkoutMeals.Youcaneitherchooseoneofthemealsbelowor youcancreateamealfromthe createyourown whichisonpages50\52. 51
Create'Your'Own' 'Post'Workout'Menu' Thereare3choices: Choice1\Protein Choice2\Carbohydrates Choice3\VegetablesorSalad PleasereadeachchoicecarefullybeforeselecTng. Choice'1'Z'Protein' Selectoneoftheproteinsourcesfromthelistbelow: QuanYty' Food' 130g Chicken 150g Tuna 200g Haddock 220g Cod 220g Turkey 52
Choice'2' 'Carbohydrates'' Selectoneofthecarbohydratesourcesfromthelistbelow: Quanity' 170g 185g 190g 120g g 140g 42g 42g 45g Food' SweetPotato NewPotato WhitePotato WholeGrainSpaghe`(cooked) WholeGrainSpaghe`(dryweight) BrownRice(cookedweight) BrownRice(dryweight) Couscous(dryweight) Oats(dryweight) 53
Choice'3'Z'Vegetables'or'Salad' 2x50gvegetables.PleaserefertotheVegetablesecTononPage??andselectoneAgradeandoneB grade. or Salad WhynotcreateawonderfulsaladorsaveTmeandbuyasaladfromasupermarket(besureto avoidsaladswithdressings toohighinfat) Herearetheingredientsyoucancreateyoursaladfrom: Create'a'Salad'from'ingredients'below' Lesuce Spinach RocketLeaves Cabbage Radish Kale GreenBeans Tomatoes CannedTomatoes CarrotShavings Cucumber Courgese Mushrooms Onion SpringOnion Garlic Mint Peppers Note:Minimumof2choicesweight50geach,butifyouwanttousemorethan2ingredientsthenthat isok. 54
Chicken'and'Sweet'Potato'HashDONE' 2# 260gSweetPotato 200gApple 360gChicken 2tspcinnamon 1tspCoconutOil 6tbspofWater PinchofSalt PinchofPepper 20mins# How'to'cook:! Cutthechickeninmediumchunks! Heatthecoconutoiloveramediumheat! Addthechickentothepanfor2\3minutes,searingallsidesofthechicken! Then,chopupthesweetpotatointosmallchunksandtheappleintoslightly biggerchunksaddthembothtopanalongwiththecinnamon,saltandpepper! Cookfor12\15minutesorunTlthechickeniscookedandthepotatoisslightly soy. Note:'Cookupalargerbatchandstoreinthefridgefortherestoftheweek 55
Chicken'Tikka'Kebab'with'Chill'RiceDONE' 155gChicken 25gGreekYogurt(0%fatfree) 1tbspTikkaPowder 1/2RedBellPepper 1/2Onion 98gBrownrice 50gPeas SprinkleChilliFlakes 1xAGradeVegetable 1# 20mins# How'to'cook:! Cutthechickeninmediumchunks! AddtheGreekYogurtandCurryPowderintoamixingbowlandsTrtogether! MarinadethechickenwiththeGreekYogurtandCurryPowdermixture! Chopupthepepperandonioninto2cmsquares! Pierceonepieceofchicken,onepieceofonionandonepieceofpepperontoa skewerandrepeatuntltheskewerisfull! Useanotherskewerifneeded! Placeunderamediumgrillfor10minutes(orunTlthechickeniscooked)turning theskeweroccasionally! HeatUpthepeasinboilingwaterfor3minutes! Heatthericeinthemicrowavefor2minutes(orcookformscratchasperthe packageguidelines)! Mixtherice,peasandchilliflakestogetherandservethekebabsontopofthe ricealongwithyourchooseagradevegetable 56
Sweet'and'Sour'ChickenDONE' 1# 170gChicken 100gBrownRice(30gDryWeight) 30gUncleBensSweetandSourSauce HandfulofSugarsnapPeas 1/2RedBellPepper 1/2Onion 1xAGradeVegetable 20mins# How'to'cook:! Heatthecoconutoilinafryingpanoveramediumheat! Cutthechickenintomediumchunksandputintothefryingpanandcookfor2\3 minutesuntlthechickenissearedallover! Cuttheonionandpepperupandplaceintothefryingpanandcookforafuture8 minutes.! AddthesugarsnappeasandUncleBensSweetandSourSaucetothepanand cookfor3minutesbeforeremovingitofftheheat! Asyouaddthepeasandthesauce,thatistheTmetocookthevegetablesand rice(ifmicrowaved)ifnotallowmoretmetoboiltherice. 57
Tuna'Couscous'SaladDONE' 150gTuna(Tnnedinwater) 30gCouscous(dry) 1/4chickenstockcube 45mlwater 50gpeas 50gTomato 1/4RedOnion lemonjuice(1/2lemon) 6ghoney 1x50gAGradeVegetable 1# 10mins# How'to'cook:! Putthecouscousinabowl! PourthehotwateroverthestockcubeandsTrunTlitdissolves! Whendissolved,porethestockoverthecouscous,sTrandleaveunTlthe couscoushasadsorbedalltheliquid.thenfluffitupwithafork.! Nowdrainthetunaandflakeitbeforeaddingtothecouscous! Pourboilingwateroverthepeasandleavefor2minutesbeforedrainingthem andaddingthemtothecouscousmixture.! Thenchopupthetomatoesandonionandaddtothecouscousmixture! AddalislepepperandmixalltheingredientstogetherbeforeplaTngup.! Mixupthelemonjuiceandhoneyintoabowl,thenpouroverthecouscous.! Prepareyour1xAgradevegetableandserve! Note:Thisareidealtoprepareinbulk. 58
Red'Pepper'Stuffed'with'TurkeyDONE' 1# 150gTurkeyBreast 2RedBellPepper 56gBrownRice(17gDry) 1tspCoconutOil 2CloveofGarlic 200g(1/2Tn)TinnedChoppedTomatoes 1/2Onion MixedHerbs PinchofColouredSalt PinchofPepper 45mins# How'to'cook:! Chopthetopofthepepperoffandremovealltheseedsfrominside.! Heatupthecoconutoilinafryingpanoveramediumheat! Chopuptheonionandfinelychopthegarlicandplaceinthepanandcookfor2 minutes.! Addtheturkeyminceandcookfor5minces! Addtheprecookedrice,200gofTnnedtomatoesandsaltandpepper,thencook forafurther4minutes.! Addthemixturetothepeppersandplaceina200oCpreheatedovertofor25 minutes! Leavetostandfor3minutesbeforeserving ' Note:Theseareidealtocookinbulk. 59
Evening' Menu' Thesehavebeendesignedtoallowyoutoenjoyfull\flavouredmealswithfamilyandfriendsasthey arestrictlycontrolledportons.the4:2:1partoftheplanreallycomestolifehere.youareallowed 4xGreenMeals,2xOrangeMealsand1xRedMealsperweek Forbestresultswhileontheplan,optforGreenmealsasmuchaspossible.Don thaveaorangeor redmealjustbecauseyoucan.usethemwhenyouneedtomixthingsupfromthegreenmeals. Wherepossible,Iadviseyoutobatchcookandfreezefoodstomakeeveningmealsmore convenient. Insomeoftherecipesbelowyouwillsee 2x50gVegetables PleaserefertotheVegetablesecTon onpage25. 60
Curried'Fish' ' 65gcod 65gHaddock 60gSalmon 1/3largeOnion 1GarlicBulb 1/2tbspMildCurryPowder 1tspCoconutOil 1/4VegetableStock 1/4PintOfBoilingWater 25gCashewNuts 10gGrassFedBuser 100gBrownrice(30gDry) How'to'cook:! Addthefishtoasaucepanandcoverinboilingwaterandcookfor3\4minutesona mediumheat! Whencooked,emptythewaterandallowtocooldownenoughtohandle(youcanalways runundercoldwatertospeeduptheprocess)! Oncecoolandifneededde\skinandde\bonethefishbeforeflakingthembeforepu`ngit tooneside! HeatthecoconutoilinalargefryingpanornonsTcksaucepan! Finelychoptheonionsandgarlic.Addthemtothehotpanandcoolfor3minutesorunTl soyenedandlightlybrown! Addthemildcurrypowderandcookforanother2minutes! Thenaddthefish,vegetablestock(withwater)andprecookedriceandcookoutfor 5minutesonmediumheat! Addsaltandpeppertotaste! Justbeforeservingaddinthebuserandserve ' NOTE:Ifyouarefreezingthefoodaddthericeinwhenthefoodhascooleddown.Alsoif freezing,leavethebuseroutandadditwhenyoureheatthefoodtogiveitabitmorejuice 1# 20mins# 61
Salmon'Fish'Cakes 640gSalmon 448gWhitePotato 4tbspofFreshMint 4tbspofFreshParsley 4tbspofLemonZest 1LargeEgg 20gPlainFlour 8x50gVegetables 200gAvocado 100gCashewNuts 3tspCoconutOil (mixed'salad'in'picture)' 4# 35mins# How'to'cook:! Peelandchopthepotatoesinto1cmsquaresandaddtoboilingwaterfor10\12minutesunTl soy.! Ifusingfreshsalmoncutintochunksandcookinasaucepanofboilingwaterfor3\4minutes untlcookedthrough.! WhenthepotatoesarecookedrunundercoldwaterTllcoolenoughtohandle.Addsaltand peppertothepotatoesandmashroughly(notcompletelysmooth)thenaddtoamixingbowl.! Whenthesalmoniscooked,runthesalmonundercoldwatertocoolitdown.Oncecool,de\ boneandde\skin(ifneeded)thenflakethesalmonintothemixingbowlwiththepotato.! IfusingTnnedSalmon,drainwellandflakethesalmonintothemixingbowlwiththepotato.! NowaddtheZestofawholelemon,thejuiceofawholelemon,mint,parsleyand1egginto themixingbowl.useyourhandstomixitalltogether.! Lightlyflouracleansurfaceanddividethemixtureevenlyin8fishcakes.! Heatthecoconutoilinafryingpan.Whenhotplacethefishcakesinthefryingpanandcook for4minutesoneachsideoruntlgoldenbrown,turningcarefully' Note:Eachservingis2fishcakes 62
Pick' n 'Mix'(Choose'1'Blue''1'Pink)DONE 165gChicken 215gcod 190gSalmon 165gtuna 230gsteakIfchosen,doNOTaddthe OliveOiltoyourmeals 150gBrownrice(30gDry) 150gSweetPotato Add'both'items'below'to'your'chosen'foods' 11/4tbpoliveoil 2x50gVegetables (RoastedVegetablesinpictures) 1# 25mins# How'to'cook:'Therearemanywaystocookthemeats,butherearesomeideasforyou. Chicken'! Pan'fry'in¼tspofcoconutoil.EnsuremeatiscookedbeforeeaTng! Oven'Bakedoronagrilling'machine.EnsuremeatiscookedforeaTng Cod'! Oven'Baked.Sprinklesaltandpepperoverthefishwithasqueezeoflemonandrapit intnfoil.createapocketwiththefoilsothefishhasroomtobreathbutensureno aircanescape.cookfor20minutesuntlthefishisflakywhenusingafork'! Grilling.Pour1/2tspofoliveoiloverthefishandsprinklesaltpepperandand seasoningsofyourchoiceoverthefish.cookfor4minutesoneachside.thefishis donewhenitflakeseasilywithafork,butstlllookstranslucentinthecenter' 63
Salmon'! Bake'in'Oven.SprinklesaltandpepperoverthefishwithasqueezeoflemonandrapitinTnfoil. Createapocketwiththefoilsothefishhasroomtobreathbutensurenoaircanescape.Cookfor 20minutesunTlthefishisflakywhenusingafork! Grillingpour1/2tspofoliveoiloverthefishandsprinklesaltpepperandandseasoningsofyour choiceoverthefish.cookfor5minutesoneachside.thefishisdonewhenitflakeseasilywitha fork' ' Tuna'! Pan'fry'in½tsponcoconutoil.Makesurepanishottosearmoistureinside.Cookforabout4 minutesperside.shouldbeslightlypinkinthemiddle! Bake'in'Ovenfor4to6minutesper1/2\inchthicknessoffishorunTlfishbeginstoflakewhen testedwithaforkbutisstllpinkinthecenter. Steak'! Fry'in1/2tspofcoconutoil.Cooktopreferreddoneness.(dependsonthicknessofsteak)'! Grill'underamediumheatunTlpreferreddoneness Sweet'Potato'! Boil'andeatorBoilandturnitintomashpotato(addsaltandpeppertotaste) Rice'! Ifusingprecookedricethen2minutesinthemicrowave.! IfboilinguncookedricepleasecheckthepacketforcookinginstrucTons. Fats' IfyouhaveusedanyoilveoilinthecookingprocessthenremovethatfromtheOliveoilyouaddinto yourmealattheend.pleaseavoidusingoliveoiltofrywith. 64
Cream'Cheese'Stuffed'ChickenDONE 1# 140gChicken 31gPhiladelphiaCreamCheese 1SpringOnion 25gParmaHam 35gAvocado 122gSweetPotato 15gGrassFedBuser 2x50Vegetables 35mins# How'to'cook:! Removeallvisiblefatfromthechickenbreast.Cutahorizontalslitalongthethin, longedgeofachickenbreasttocreateapocketforthefilling! Chopupthespringonionandmixtogetherwiththecreamcheese! Fillthepocketofthechickenwiththecreamcheeseandspringonionmixture! WrapthebreastintheParmahamandplaceonbakingtray! Preheattheovento190oCandcookfor25minutes! Whilethechickeniscooking,peelthesweetpotatoandchopintosmallcubes! Addtoboilingwaterandcookfor10\12minutesoveramediumheatorunTlsoY! Chooseyourvegetablesandcookaccordingly.! Drainthepotatoes,addapinchofsaltandpepper,grassfedbuseranda teaspoonofcinnamonandthenmashuntlsmooth.! Serveupwiththeavocadoandenjoy. 65
Red/Green'Chicken'or'Steak'Thai'CurryDONE 584gChicken 68gRedorGreenThaiCurryPaste 240mlCoconutMilk 4thumbsizepieceofginger 1Onion 4BulbGarlic 3leveltbspofcorianderleaves 200gredbellpepper 128gCashewNuts 2tspcoconutoil 400gBrownrice(120gDry) Extra: 4ringsofPineapple\ifsoreducericeto330g 4# 35mins# How'to'cook:! HeatthecoconutoiloveramediumheatinaWok,largenonsTcksaucepanorcasseroledish! ChoptheOnioninsmallpieces.FinelychoptheGarlic.Gratethegingerandadditalltothe coconutoil.stroccasionallyfor3\4minutesuntlsoyened.! AddtheThaipasteandcookforafuture1minute,sTrconTnuously.! CutupthechickenintomediumchunksandaddthemtothepanandsTrunTltheyarecoveredin thesauce(approx.2minutes)! NowaddinthecoconutmilkandsTr! Chopupthepeppersandaddthemtothepan(ifusingpineappleaddthennowaswell)andcook for17\20minutesuntlthemeatiscooked.! Whilethefoodissimmering.Stripthecorianderfromthestalks.Roughlychopitandaddhalfto thepan.savetheotherhalftosprinkleontopwhenserving.! Tomakesureyougettherightamountofnuts,addthecashewnutsonceserved.! Whenmeatisready,servewithbrownrice(microwavericeisquicker)ifyouusenormalrice. FollowingcookinginstrucTonsonthepacket. NOTE:Ifyouarefreezingthefood,onlyfreezethemeatandsauce.Ifyouneedtoaddabitmore liquidoncedefrosted.youcanaddacoupletablespoonsofcoconutmilkorwater. ' 66
Spaghej'Bolognese 440gExtraLeanBeefMinceMeat(5%) 120gBacon 4GarlicClove 11/2Onions 280gCarrots 200gMushrooms 200gCelery 400gPassata 312gWholeGranSpaghe`(112gdry) 24gExtraVirginOliveOil 4tspcoconutoil 4# 45mins# How'to'cook:! Heatthecoconutoilinalargefryingpanorcasseroledish! Roughlychopthebaconandfryitallinthecoconutoilfor3minutes! Removethebaconandplacetooneside,butleavethehotoilinthepan! Finelychoptheonion,garlic,celery,carrotsandmushroomsandaddthemtothe panandcookfor8minutes! Addintheminceandcookforafurther4minutes! Addthebaconbackintothemixandpourinthe950gofPassata,addasmallcup ofwaterandmixalltheingredientstogether.! Nowaddinyourchosenherbsandspices(mixedherbs,saltpepper,chillisetc)! Cookforafurther15minutes,sTrringoccasionally.! Nowaddyourspaghe`toboilingwatercooktothespecifiedTmeonthepacket.! Whenthespaghe`iscooked,Drainitandserveupthedish. ' NOTE:Ifyouarefreezingthefood,onlyfreezethemeatandsauce. 67
Beef'Burger'with'Roasted'VegetablesDONE 420gExtraLeanBeefMinceMeat(5%) 8SpringsofFlatLeafParsley 1LargeEgg 1/2Onion 17gCheddarCheese(68g) 4WholeGrainBurgerBuns 40gGrassFedBuser 200gredbellpepper 160gParsnips 160gTomato 160gCarrots 200gShallots 3tspCoconutoil 4# 50mins# How'to'cook Roasted'Vegetables! Peeltheparsnips,carrotsand shallots! De\seedtheredpepper.! Roughlychoptheparsnips,carrots andpeppersandplaceinabaking trayalongwiththehalvedtomatoes andpeeledshallots.! Covertheminthecoconutoil, paprika,salt,pepperandthyme! Cookfor45minsat200oCorTllsoY andnicelyroasted. How'to'cook' The'Burger! Addtheleanmincemeatintoamixingbowl! Choptheonionandparsleyandaddtothemince meat! Crackintheegg! Mixalltheingredientstogether! Dividethemixtureinto4equalamountsandshape intoburgers! CookonanonsTckpanoveramediumheatfor6 minutesoneachsideoruntltheburgeriscooked throughout.addthecheesetotheburgerandallow tomelt! CutopenBrownbunaddyougrassfedbuserand serve! OpYonal:AddWaldensFarmBBQorKetchupsauce 68
Supplements' Supplementscanbeveryconfusingsubject.Everyoneistryingtosellyoutheirproducts.Thereareso manydifferenttypessomeofwhichareuselessandwillmakehardlyanydifferencetoyourhealth. Don tworry,i mheretohelp.withtherightguidancetheycanbeextremelybeneficialandactually enhanceyourhealthandtheresultsyouwillgetwhileontheplan. ThoughmanyyearsofexperienceIhaveprioriTesallthesupplementsthatIbelievewillmaximise yourresults. SeethetablebelowandreadthedescripTonofeachproductanddecidewhichonesarebestsuited toyou. 69
Product' DescripYon' Website'Link' Mint'Choc' Greens'' UlYmate'Greens' Capsules'' MintChocGreenshasallthenutriTonalbenefitsof UlTmateGreenswithaddednaturalchocolategivingita greatchocolatytaste.itisablendofsomeofthemost antoxidantrichvegetablesandalgaearound. Herearesomeofthebenefits:! Helpboosttheimmunesystemandthenervoussystem! ImprovedigesTonandmetabolism! Promotebowelhealthandthegrowthofgoodbacteria! BefullofanToxidantnutrients! BepackedwithanT\inflammatorynutrients! FacilitateeffecTvetoxinremoval...andsomuchmore Sameasaboveintabletform hsps:// www.philrichardsp erformance.co.uk/ index.php/fat\loss/ mint\choc\ greens.html hsps:// www.philrichardsperfor mance.co.uk/ index.php/ult\green\ caps.html# 70
Product' DescripYon' Website'Link' UlYmate'Fish'Oil' Capsules'' UlYmate' MulYvitamin' and'mineral' Formula'' Apotentblendof good fatstorevitaliseandre\energise yourheart,brainandwholebeing. Herearesomeofthebenefits:! EnhancesBrainFuncTon! ExcellentAnT\Inflammatory! HelpsenhanceBloodFlow! RichnVitaminA,D,E,K2andCOQ10! NoFishyTaste Thisscience\basedmulT\nutrienthasbeenmadeto providethegreatestpotenciesofthevitaminsandminerals thatyourbodyneeds.whencomparedtoconventonal "one\a\day"products,theultmatemultvitaminand MineralFormulacontainsupto50Tmesmorepotencyof specificnutrients,andinabsorbableforms. Herearesomeofthebenefits:! ReducesFaTgue! PromoteshealthyprostatecellfuncTon! Over20differentNutrients! MostabsorbableformsofVitaminsandMinerals! TopsupanyVitaminsandMineralsmissinginyourdiet hsps:// www.philrichardsp erformance.co.uk/ index.php/ ultmate\fish\oil\ capsule.html hsps:// www.philrichardspe rformance.co.uk/ index.php/ult\ mult.html# # 71
Product' DescripYon' Website'Link' ProbioYc'Gut' Health' Advanced'' Magnesium' Relax'' ProbioTcGutHealthAdvancedcontainfriendlybacteria thatcanhelpmaintainabalanceddigestvesystem.thisis apopularsupplementtohelpmaintainahealthygutwhere wind,bloatng,bowelcrampsandsymptomsofirritable BowelSyndromehavebeenevident. Magnesiumisneededformorethan300biochemical reactonsinthebodyandisrecognizedasanimportant mediatorofinsulinacton,inreducinginflammatonand helpingmusclesrelax.but,thisproductissomuchmore thanjustmagnesium,italsocontainsr\lipoicacidand chromiumpilcolinate.theseingredientsmakethisagreat productfortakingintheeveningtohelpgetagoodnight's sleepandalsotokeepthoselatenightcravingsatbay. Herearesomeofthebenefits:! Canimprovesleep! Caneaseanxietyandstress! Canhelprelaxmusclesandnerves! CanhelpincreaseinsulinsensiTvity! Cansupportahealthycardiovascularsystem! HighlyabsorbableformsofMagnesium hsps:// www.philrichardspe rformance.co.uk/ index.php/ probiotc\gut\ health\ advanced.html# hsps:// www.philrichardspe rformance.co.uk/ index.php/beser\ sleep/magnesium\ relax.html 72
Sleep' Thisismuchmoreimportantthanyoumayrealise.WhileyouareontheplanIwantyoutoaimfor 7/8hourssleepanight.YouneedtogiveyourbodyTmetorelaxandrecover. Herearesomeofthebenefitsofagoodnight ssleep: '! Strongerimmunity! Besermemory! Lowerriskofinjury! Besermood! Clearerthinking! Beserhealth! Besersexlife 73
Last,butbynomeansleast, Beder'Weight'Control.Ge`ngenoughsleepcanhelpyoumaintain weightand,conversely,sleeplossgoesalongwithanincreasedriskofweightgain.why?partofthe problemisbehavioral.ifyouareovertred,youmightbelesslikelytohavetheenergytotrainor cookahealthymeal. Theotherpartisphysiological.ThehormoneLepTnplaysakeyroleinmakingyoufeelfull.When youdon tgetenoughsleep,leptnlevelsdrop.thiswillnormallyresultinbeingmorehungryand whenhungryyounormallycravehighcaloriefoods.also,ifyouhaven tpreparedfoodbecauseyou weretred,youwilleatwhatyoucangetyourhandson.trustmewehaveallbeenthere! Ifyoufindithardtohaveagoodnight ssleepherearemytoptps: 1 Avoidcaffeineforatleast6hoursbeforebed 2 Usedeepbreathingtechniquestorelaxthebody 3 Candlescanhelptorelaxthebody(butdon tforgettoblowthemout) 4 Avoidphone(iPadetc)orTVuse30minutesbeforebed(easiersaidthandone,butvery effectve) 5 UseBlackoutcurtains 6 Exerciseregularly 7 AvoiddayTmenaps 8 Createasleepingenvironment darkandcoolroomsarebest 9 Takeawarmbathbeforebed 10 Writeatodolistforthenextdaysoyourmindcanrelax,knowingyoudon tneedtoremember anything 74
Enjoyingtheplan? Tellafriendandiftheysignup,youwillreceive 20 supplementvoucherfromphilrichardssupplements Clickheretotellyourfriends 75
GoodLuckwithyourJourney It snowyourtmetoshine AnyquesTonspleasee\mailyourplan advisorandyonandy@reformu.co.uk ShareyourjourneyonSocialMedia: Keep'us'updated'on'Social'Media' /reformu421plan @reformu421plan #reformu421plan 76