REAL RESULTS RECIPES

REAL RESULTS RECIPES www.fitnessflex.co.uk

Medical Disclaimer The recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice. Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor. Copyright 2015 Fitness Flex All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the author.

Contents Introduction Drinks Fruit n veg greens smoothie 1 Peanut butter smoothie 2 Protein-rich spinach smoothie 3 Snacks & treats Chocolate trail mix energy bites 4 Coconut bounty balls 5 Fruity protein bites 6 Breakfast Cherry crêpes 7 Lemon chia overnight pudding 8 Oatmeal protein muffins 9 Lunch Feta egg bake 10 Protein stuffed peppers 11 Quinoa & black bean salad 12 Dinner Batch beef balti 13 Chicken black curry 14 Mexican bean chilli 15

Welcome to our recipe book... We are Fitness Flex & our mission is this: We want to help the 171,000 people of Basingstoke live a happier, healthier longer life with our Local Bootcamps & Boxcamps and through teaching healthy living, nutrition and exercise. We understand that not everyone can make it to our very popular bootcamps or to a gym sometimes. Maybe we can t afford it or we have a busy home life and kids to watch so we just don t have the time. That s why we have designed this amazing FREE recipe book that anyone can use anytime It s completely FREE. All I ask is that you share it when you can As you will see, some of the recipes are low in carbs and that is great if you trying to lose body fat and have a fair bit to lose. Some of the recipes are higher in carbs and are great for you if you are maintaining a healthy body weight or if you are having a carb night meal. The recipes are very natural and healthy ideas for you to chose at your discretion. If you would like professional coaching to explain what amount of calories and macronutrients you need for your body and lifestyle then contact Fitness Flex today to discuss your options. INTRODUCTION 1

Get in touch Steve Dennis Tel: 07883567701 www.fitnessflex.co.uk www.facebook.com/stevedennis.fitnessflex www.facebook.com/stevedennispersonaltrainer INTRODUCTION 2

Let s get started... I always recommend these vitamins and minerals. Now you can get them in one easy place. http://astore.amazon.co.uk/wwwfitnessfle-21 * Vit D3 oil spray: We are low because it comes from the sun. Anti inflammatory and make you feel happy (any moody buggers get high strength one) * Magnesium: We are low in magnesium and exercise uses a lot up. Anti inflammatory & helps with muscle soreness, going to toilet and better sleep * Zinc: Most people are low as food is lower in nutrient density today. Helps with immune system so you don t get colds, cough or flu. * Omega 3: If you are not eating 1kg of oily fish per week or grass fed beef jerky you are low. All processed food is too high in Omega 6 & 9. Anti inflammatory, essential for body to function normally when equal with Omega 6 & 9. * Pepsin/ healthy gut pro biotic: Helps to achieve a healthy gut bacteria. The gut is your second brain and 70% of the immune system is in the gut. If the gut is sick, you will be too. * Greens powder drink: Unless you are eating 2-3 big varied salads a day then you are not getting enough micro-nutrients (vitamins, Minerals and phytochemicals: This solves the problem in 20 seconds. * Coconut Oil: Healthy way of getting fat into your diet and best fat to cook with as has a higher smoking temp so does not become harmful to you body like olive oil does when you heat it. Visit http://astore.amazon.co.uk/wwwfitnessfle-21 to see my favourite creatine, protein shake and leucine products - ideal if you are trying to build muscle after weight training. INTRODUCTION 3

Fruit n veg greens smoothie 100ml cold water large handful spinach leaves 3 celery sticks, ends removed 1/3 cucumber 1 kiwi, left whole juice of 1 lemon 1 inch piece fresh ginger, peeled 1 small apple, core removed Place all ingredients in a blender, water first so that the blender doesn t jam. Pulse until smooth. Add more water if required, to achieve the desired consistency. Consume immediately. SERVES 1 PER SERVING: 181 Calories 39g Carbs 4g Protein 1g Fat DRINKS 1

Peanut chocolate smoothie 200ml unsweetened almond milk or cold water 2 tsps peanut butter (or nut butter of your choice) small pinch of salt 15g banana or vanilla flavour whey or rice protein powder ½ tsp vanilla extract 1 small ripe banana 2 tsps cocoa powder handful of spinach leaves 2 ice cubes Place all ingredients in a blender, liquid first so that the blender doesn t jam. Pulse until smooth. Consume immediately. SERVES 1 PER SERVING: 238 Calories 19g Carbs 18g Protein 10g Fat DRINKS 2

Protein-rich spinach smoothie 200ml cold water 30g porridge oats 35g whey or rice protein powder (any flavour) 20g ground flaxseed handful of spinach leaves 50g frozen blueberries 1 tsp ground cinnamon SERVES 1 Place all ingredients in a blender, water first so that the blender doesn t jam. Pulse until smooth. Add more water if required, to achieve the desired consistency. Consume immediately. PER SERVING: 377 Calories 48g Carbs 35g Protein 5g Fat DRINKS 3

Chocolate trail mix energy bites 60g dark chocolate pieces (minimum 70% cocoa) 20g nuts e.g. walnuts, brazil nuts, chopped into chunks 10g dried fruit e.g. cranberries, raisins 3g shredded coconut (optional) Bring a shallow dish of water to the boil then reduce to a low heat. Place the chocolate pieces in a heatproof bowl and place in the water. Stir the chocolate until melted. Remove from heat. Line 2 baking trays with baking paper. MAKES 12 ENERGY BITES Spoon the chocolate into 12 disc shapes on the paper. Place a few pieces of chopped nuts, a few pieces of dried fruit and a piece of coconut on each chocolate disc. Refrigerate until set (around 15 minutes). Store any leftovers in an airtight container and refrigerate for up to 5 days. PER BITE: 43 Calories 3g Carbs 1g Protein 3g Fat SNACKS & TREATS 4

Coconut bounty balls 100g fresh coconut 100g vanilla flavour whey or rice protein powder 40g oats (use gluten free if preferred) 2 tsps coconut oil 50ml cold water 1½ tsps cocoa powder 30g dark chocolate (minimum 70%), melted MAKES 7 BALLS In a large bowl, mix everything together except for the cocoa powder. Divide the mixture into 7 and roll into balls. Sprinkle the cocoa powder onto a plate and roll the balls in the cocoa to dust evenly. Drizzle over the melted chocolate, or roll each ball in the chocolate to cover completely. Store in an airtight container and refrigerate for up to 4 days. PER BALL: 156 Calories 8g Carbs 13g Protein 8g Fat SNACKS & TREATS 5

Fruity protein bites 20g freeze-dried or fresh raspberries 60g raspberry or vanilla flavoured whey or rice protein powder 4 tbsps coconut flour 1 tsp stevia (or use sweetener of your choice) 90g dried pitted prunes, chopped very finely 60ml unsweetened almond milk 40g dark chocolate (minimum 70% cocoa), melted 40g chopped roasted hazelnuts MAKES 9 BITES Line a large plate with baking paper. Put the raspberries in a large bowl and add the protein powder, flour, stevia and prunes. Mix well. Add the almond milk and mix well with your hands to form a thick paste. Divide the mixture into 9 and roll into balls. Put the chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently. Place the bowl containing the chocolate into the dish of water. Melt the chocolate slowly, stirring regularly. Remove from heat and leave to stand for 5 minutes. Roll half of the balls in the hazelnuts, covering evenly. Then drizzle the chocolate over the bars to cover them. With the other balls, drizzle in chocolate first, then coat in hazelnuts, to give an alternative texture and appearance. Refrigerate for 30 minutes or until the chocolate has set. Store in an airtight container and refrigerate for up to 3 days. PER BITE: 104 Calories 10g Carbs 7g Protein 4g Fat SNACKS & TREATS 6

Cherry crêpes For the crepes: 3 large eggs 50ml unsweetened almond milk (plus extra if required) 2 tsps butter or organic coconut oil, melted, plus 2 tsps for cooking ½ tsp vanilla extract 35g coconut flour (or use gluten free plain flour) 20g vanilla flavour whey or rice protein powder pinch of sea salt For the filling: 225g fresh cherries, pitted and halved 2 tbsps dark chocolate chips (minimum 70% cocoa) MAKES 4 CRÊPES Combine eggs, almond milk, 2 tsps melted butter /oil and vanilla extract in a large bowl. Stir in coconut flour, protein powder and sea salt. Whisk until well-combined and there are no lumps in batter. Use an electric whisk if you have one. Add ½ tsp of butter or coconut oil to a large non-stick pan over medium-high heat. Pour in one quarter of the batter and swirl pan to coat. Cook for one minute before flipping and cooking for one minute on the other side. Repeat process three more times or until all of the batter has been used. Layer crêpes on top of each other with a paper towel between each one. Pour several inches of boiling water into a shallow wide-based dish. Place over a gentle heat and allow the water to simmer gently. Place the bowl containing the chocolate and oil into the water. Melt the chocolate and oil slowly, stirring regularly. Remove from heat. Warm the cherries in a saucepan over a medium heat for 5 minutes, stirring occasionally. Serve the crêpes with melted chocolate and cherries. Store any leftover crêpes in an airtight container and refrigerate for up to 2 days. PER CRÊPE (with filling): 139 Calories 11g Carbs 8g Protein 7g Fat BREAKFAST 7

Lemon chia overnight pudding 250ml unsweetened almond milk 50g chia seeds zest and juice of 1/2 a lemon ½ tsp vanilla extract (optional) 100g raspberries (fresh or frozen) plus a few extra to serve 1 tsp honey (or sweetener of your choice) SERVES 2 Place all ingredients in a sealable container and mix thoroughly. Refrigerate overnight (minimum 8 hours). Stir well. Serve with a few extra raspberries. Store any leftovers in an airtight container and refrigerate for up to 2 days. Serving suggestion: Spoon a dollop of Greek yoghurt into the bowl with the chia pudding. PER SERVING: 190 Calories 19g Carbs 6g Protein 10g Fat BREAKFAST 8

Oatmeal protein muffins 1 small bramley apple, peeled and sliced 220g oats (use gluten-free if preferred) 60g vanilla flavour whey or rice protein powder 1 pinch baking powder 1 tsp ground cinnamon ½ tsp sea salt 2 eggs 1 tsp vanilla extract 100g Greek yoghurt (use dairy free yoghurt if preferred) 2 tbsps coconut oil, melted 1 tbsp honey 150ml unsweetened almond milk 2 tsps chia seeds 2 tbsps dark chocolate chips (minimum 70%) 50g blueberries MAKES 12 MUFFINS Preheat oven to 175 C / 350 F. Grease 12 muffin tray compartments with coconut oil. Bring a small saucepan of water to a boil. Add the apple slices and simmer gently for 2 minutes. Drain and set aside. In a large bowl combine the oats, protein powder, baking powder, cinnamon and sea salt. In a separate bowl combine eggs, vanilla extract, cooked apple, yoghurt, coconut oil, honey and almond milk. Stir in the chia seeds, dark chocolate chips and blueberries. Spoon the batter into the tray compartments. Bake for 20-25 minutes until golden brown and cooked in the centre. Insert a skewer to test. If it comes out clean, the muffins are cooked. Allow to cool for 5-10 minutes, then carefully remove the muffins from the tin and transfer to a wire rack to cool completely. Store in an airtight container for up to 4 days or freeze on same day. PER MUFFIN: 162 Calories 18g Carbs 9g Protein 6g Fat BREAKFAST 9

Feta egg bake 2 medium sized sweet potatoes, peeled and diced 100g white onion, diced salt and pepper to season 1 tbsp coconut oil or butter plus extra for greasing 4 medium sized eggs small handful spinach, finely chopped 60g Feta cheese, diced SERVES 4 Preheat oven to 180 C / 375 F Heat the coconut oil / butter in a non-stick frying pan over a medium-high heat. Add the potatoes and onion and sauté for 10-15 minutes, or until they begin to soften. Season with salt and pepper. Grease a baking dish with a small amount of coconut oil or butter. Transfer the potatoes and onion to the bottom of the baking dish then crack the eggs on top. Sprinkle on the Feta cheese and spinach. Oven bake for 25-30 minutes, or until the eggs are cooked to your liking. Store any leftovers in an airtight container and refrigerate for up to 3 days. PER SERVING: 196 Calories 13g Carbs 9g Protein 12g Fat LUNCH 10

Protein stuffed peppers 250g plain cottage cheese small bunch of fresh chives, chopped finely small handful of spinach leaves, chopped finely 1 ramiro / romano pepper, cut in half lengthways black pepper to season In a bowl, mix the cottage cheese, chives and spinach together. Season with pepper. Spoon into each half of ramiro pepper. Store any leftovers in an airtight container and refrigerate for up to 3 days. SERVES 1 PER SERVING: 206 Calories 21g Carbs 26g Protein 2g Fat LUNCH 11

Quinoa & black bean salad 1 tsp coconut oil half a small red onion, diced 1 clove garlic, chopped 6 baby plum tomatoes ½ a courgette, spiralled or cut into thin strips 1 green finger chilli, sliced ½ a yellow bell-pepper, diced 100g tinned black beans salt and pepper to season ¼ tsp ground cumin ½ tsp ground coriander 100g cooked quinoa sprinkle of flaked almonds SERVES 2 Melt the coconut oil in a large frying pan over a medium heat. Add the red onion and sauté for 1 minute. Add the garlic and baby tomatoes. Add the courgette and chilli and stir. Sauté for 2 minutes. Add the yellow pepper and a drop of cold water. Add the beans and stir. Turn the heat up. Add the salt, pepper, cumin and coriander, and stir. Add the quinoa and stir well. Add a drop more water if the mixture sticks to the pan. When everything is heated thoroughly, serve topped with flaked almonds. Store any leftovers in an airtight container and refrigerate for up to 3 days. PER SERVING: 219 Calories 29g Carbs 10g Protein 7g Fat LUNCH 12

Batch beef balti 2 tsps ghee or organic butter 400g tinned chopped tomatoes 5 cloves garlic, peeled and crushed 4 tsps ground cumin 5 tsps garam masala 2 tsps ground turmeric 25g fresh ginger, finely chopped 2 tsps chilli powder 1 tsp sea salt 250ml fresh chicken stock (or use 1 organic stock cube) 1 large handful coriander, finely chopped 1kg beef, diced 1 tsp ground black pepper 3 medium white onions, sliced 1 green bell pepper, diced 10 baby plum tomatoes, chopped SERVES 6 If you have a slow cooker, simply place all ingredients in the cooker. Cook for 3+ hours. Add more stock if the balti becomes too dry. Alternatively, place a large saucepan over a medium / high heat. Add 1 tsp ghee/butter, tinned tomatoes, garlic, cumin, garam masala, turmeric, ginger, chilli powder and salt. Cook for 4 minutes, stirring frequently. Add the stock and the coriander and simmer for 15 minutes, stirring occasionally. Add more stock if the balti becomes too dry. Season the beef with black pepper. Heat the remaining ghee/butter in a frying pan and sauté the onion and green pepper for 3 minutes. Add the beef and baby tomatoes and cook until the beef is browned, stirring frequently. Pour the contents of the frying pan into the saucepan and cook for 5 minutes. Serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. PER SERVING: 306 Calories 15g Carbs 39g Protein 10g Fat DINNER 13

Chicken black curry 2 tbsps white vinegar 2 tsps unroasted curry powder ½ tsp sea salt 1 tsp ground black pepper 300g fresh chicken breast, diced 1 tbsp coconut oil 1 small red onion, sliced 4 green chilli peppers, halved lengthways 4 green cardamom pods 6 whole cloves 12 curry leaves 1 tsp fresh ginger, chopped finely 1 small cinnamon stick 5 cloves garlic, chopped finely 100ml cold water 1 medium sized beef tomato, chopped 2 tsps roasted curry powder 200ml light coconut milk SERVES 2 Combine the vinegar, unroasted curry powder, salt and pepper in a bowl. Add the chicken and stir well, coating thoroughly. Melt the coconut oil in a large saucepan over a medium heat. Add the onion, chillis, cardamom pods, cloves, curry leaves, ginger and cinnamon stick. Cook for around 5 minutes, stirring frequently, until the onion has softened. Reduce heat to low and continue to cook, stirring, until the onion starts to caramelise - around 10 minutes. Add the garlic, stir well and cook for one minute. Add the chicken mixture, water and tomato. Stir well and cook for around 10 minutes. Add the roasted curry powder and stir well. Slowly stir in the coconut milk and simmer for 2-3 minutes, stirring constantly. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. PER SERVING: 382 Calories 23g Carbs 41g Protein 16g Fat DINNER 14

Mexican bean chilli 2 x 400g cans mixed beans or black beans, rinsed 175g quinoa (uncooked), rinsed 250ml fresh vegetable stock (or use 1 organic stock cube) 50ml (or more) cold water 1 x 400g can chopped tomatoes small bunch of coriander, chopped 1 red bell-pepper, finely diced 1 tbsp garlic, finely chopped 2 finger chillis, chopped finely ½ medium sized white onion, diced 1 cinnamon stick 2-3 tsps chilli powder 1 tsp cumin powder 1 tsp onion powder 1/2 tsp ground pepper ½ tsp sea salt Place all ingredients in a large saucepan over a high heat and bring to a boil. Reduce heat to low, cover and simmer. Check after 30 minutes. Add a drop more water if the mixture looks a bit dry. Cook for another 30 minutes. Add more water if the mixture is sticking to the pan. Serve garnished with extra coriander. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. SERVES 6 PER SERVING: 211 Calories 35g Carbs 11g Protein 3g Fat DINNER 15