JUNE 2018 RECIPE PACK POWERED BY THE LEAN BODY PROJECT

JUNE 2018 RECIPE PACK POWERED BY THE LEAN BODY PROJECT

TABLE OF CONTENTS Cottage Cheese, Avocado & Sundried Tomato Breakfast Wrap Herby Breakfast Sausages Spinach Shakshuka Brown Rice & Veg Lunch Bowl Argentinian Chicken Burger Paprika Lettuce Wraps Salmon Tray Bake Zesty Rice Noodle Salad Sweet Potato Saag Aloo Protein Yogurt Trifle Coconut Custard Vanilla & Coffee Protein Smoothie RECIPE KEY Gluten Free HP High Protein (over 30g per serving) DF Dairy Free V Vegetarian LC Low Carb (under 20g per serving) uick (under 30 minutes)

MEAL PLAN MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST (Ideally 30-60 min after waking e.g. 7-8am) Herby Breakfast Sausages, 2 fried eggs + handful fresh berries Vanilla & Coffee Protein Smoothie Herby Breakfast Sausages, 2 fried eggs + handful fresh berries Cottage Cheese, Avocado & Sundried Tomato Breakfast Wrap Cottage Cheese, Avocado & Sundried Tomato Breakfast Wrap Vanilla & Coffee Protein Smoothie Spinach Shakshuka LUNCH (Ideally 3-4 hours after meal 1 e.g. 12-1pm) Brown Rice & Veg Bowl + Green Tea Leftover Salmon from Tray Bake + side salad Leftover Brown Rice & Veg Bowl + Green Tea Paprika Lettuce Wraps Protein Yogurt Trifle Paprika Lettuce Wraps Protein Yogurt Trifle SNACK (Pick one / Ideally between lunch and dinner e.g. 4pm) homemade treat from Michelle (place your order in the FB group!) handful of nuts (almonds or cashews) rice cakes with 2 table spoons of peanut butter 1 piece of fruit dark chocolate Protein shake (NRG Fuel protein available to buy in the gym) Raw Veg and 2 table spoons of humous WORKOUT NUTRITION (If applicable) During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder During: Workout drink with 500ml of water Post: Ripe banana with serving of protein powder DINNER (Ideally 3-4 hours after meal 3 e.g. 7-8pm or 60-120 min post workout) Salmon Tray Bake + Remaining macros as you see fit Zesty Rice Noodle Salad + Remaining macros as you see fit Leftover Zesty Rice Noodle Salad + Remaining macros as you see fit Sweet Potato Saag Aloo + Remaining macros as you see fit Leftover Sweet Potato Saag Aloo + Remaining macros as you see fit Meal Out Enjoy! Argentinian Chicken Burger + Remaining macros as you see fit

SHOPPING LIST VEGETABLES HERBS & SPICES CANS & CONDIMENTS 3x avocado 1x lettuce 1x romaine lettuce 4x onion 3x red onion 1x garlic 10.5 oz. (300g) mushrooms 10.5 oz. (300g) cooked beetroot bunch spring onion 1x jalapeno pepper 1x bell pepper 1.7 lbs. (800g) baby potatoes 14 oz. (400g) sweet potatoes 3x tomato 4.4 oz. (125g) cherry tomatoes 5.2 oz. (150g) edamame beans 3.5 oz. (100g) magetout 7 oz. (200g) broccoli 8.8 oz. (250g) spinach 2 in. (5cm) ginger root FRUIT 2x lemon pack raspberries small pack dates *shopping list based on number of servings in recipes sage basil parsley coriander mint rosemary curry powder Argentinian spice mix paprika cinnamon MEATS 8.8 oz. (250g) ground pork 2 lbs. (900g) chicken breast 8.8 oz. (250g) lean ground beef 1.1 lbs. (520g) salmon filets 5.2 (150g) king prawns DAIRY 14oz. (400g) cottage cheese cheddar cheese sliced 1 pot protein yogurt (Arla) small pot natural yogurt 4x eggs 1 small jar sundried tomatoes 200g kidney beans 300g sweetcorn balsamic vinegar GRAINS & SEEDS packet brown rice sesame seeds muesli corn wraps OTHER 4x burger buns rice noodles sesame oil vegetable stock desiccated coconut coffee almond milk vanilla whey

COTTAGE CHEESE, AVOCADO & SUNDRIED TOMATO BREAKFAST WRAP Serves: 4 Cook: 0 mins 365 kcals 21g Fats 31g Carbs 14g Protein 14 oz. (400g) cottage cheese 2 avocados, stone removed 4 medium corn wraps 3.5 oz. (100g) sundried tomatoes 4 handfuls lettuce Heat the wraps according to instructions. Mash the avocado with a fork and spread over the corn wraps. Season with salt & pepper. Next divide the cottage cheese, tomatoes and lettuce over the avocado. Roll the wraps and wrap them tightly in cling film. Keep the wraps in the refrigerator until required. V

HERBY BREAKFAST SAUSAGES Makes: 8 Cook: 10 mins Nutrition per cluster: 56 kcals 3g Fats 2g Carbs 7g Protein 8.8 oz. (250g) ground pork salt & pepper 2 tbsp. sage, chopped 2 tbsp. basil, chopped 1 tbsp. coconut oil In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages. Heat the coconut oil in a large non-stick frying pan and cook the sausages over medium heat until well browned and thoroughly cooked. Serve hot or store in the refrigerator for later. DF LC

SPINACH SHAKSHUKA Serves: 2 Cook: 15 mins 321 kcals 22g Fats 19g Carbs 24g Protein 1 tbsp coconut oil 1 large onion, chopped 2 garlic cloves, crushed 10.5 oz. (300g) mushrooms, sliced 16 oz. (450g) leaf spinach 4 eggs handful parsley, chopped Heat the oil in a large pan over medium heat. Add the onion and garlic and cook for 2-3 minutes until soft. Next, add the mushrooms and cook for another 3-4 minutes. Season with salt & pepper. Now start adding the spinach to the pan, you will likely have to do this in batches. Cover the pan with a lid and let it wilt, repeat this step until all the spinach is in the pan. Stir well and taste for seasoning. Make 4 indentations ( wells ) in the spinach and break an egg in each. Cook for 5-6 mins covered with a lid until egg whites are set. Dress in fresh parsley and serve. DF LC V

BROWN RICE & VEG LUNCH BOWL Serves: 4 Cook: 15 mins 279 kcals 6g Fats 48g Carbs 10g Protein 1 tbsp. coconut oil 10.5 oz. (300g) beetroot, cooked and chopped 7 oz. (200g) kidney beans, drained 7 oz. (200g) sweetcorn, drained 2 spring onions, chopped 2 garlic cloves, crushed 14 oz. (400g) brown rice, cooked Cook the rice according to instructions on the packaging. Heat the oil in a pan. Add the beetroot, kidney beans, sweetcorn and spring onions. Cook for about 5 mins until warmed. Next, add the garlic and season to taste with salt and pepper. Cook for another 1-2 mins. Divide the cooked rice between 4 bowls, top with the bean mix and garnish with some more spring onions (optional). Season with freshly ground black pepper. DF V

ARGENTINIAN CHICKEN BURGER Serves: 4 Cook: 15 mins 521 kcals 14g Fats 45g Carbs 54g Protein 1.3 lbs. (600g) chicken breast, chopped 2 tbsp. Argentinian grill spices 4 slices cheese 4 burger buns 1 jalapeno pepper, sliced, seeds removed 4-8 lettuce leaves Preheat the oven to 400F (200C). Please the chopped chicken and spices in a food processor, season with salt & pepper and blitz until ground. Form 4 burgers with wet hands and place in the oven for around 12-15 minutes, turning halfway. Top the burger with a slice of cheese for the last 4-5 minutes of cooking. Prepare the buns and once the chicken is ready to assemble the burger, including the lettuce leaves and jalapeno pepper. The chicken burger can also be prepared on the grill or BB. HP

PAPRIKA LETTUCE WRAPS Serves: 2 Cook: 10 mins 402 kcals 25g Fats 17g Carbs 30g Protein 9 oz. (250g) lean ground beef (5% fat) 1 tsp. paprika 2 spring onions, chopped 1 avocado, flesh diced 1 tsp. lemon juice 4.5 oz. (125g) cherry tomatoes, halved 1 pepper, diced handful parsley, chopped 8 leaves baby Romanian lettuce Heat a dry, non-stick frying pan and cook the ground beef until lightly browned. Season with salt & pepper, and paprika. Then add the spring onions and mix well. Set aside. In a bowl mix together the avocado, lemon juice, tomatoes, pepper, and parsley. Season lightly with salt & pepper. Divide the beef and avocado mix between the lettuce leaves and serve. DF LC

SALMON TRAY BAKE Serves: 4 Cook: 45 mins 538 kcals 23g Fats 45g Carbs 39g Protein 1.8 lbs. (800g) baby potatoes, washed 2 tbsp. olive oil 7 oz. (200g) tender steam broccoli or green beans 3 small red onions, cut into wedges 9 oz. (250g) cherry tomatoes 2 rosemary springs 2 tbsp. balsamic vinegar 1.1 lbs. (520g) salmon fillets Pre-heat oven to 360F (180C). Please the potatoes in a large baking tray and rub them in the olive oil. Season with salt and pepper, then bake for 10 mins. Next, add the onion and rosemary, drizzle with balsamic vinegar. Bake for another 10 mins. Season the salmon fillets with salt & pepper and add them to the tray bake alongside the broccoli. Bake for another 15 mins. Once salmon is cooked through, divide everything between 4 plates and serve. DF HP

ZESTY RICE NOODLE SALAD Serves: 4 Cook: 15 mins 399 kcals 46g Fats 46g Carbs 34g Protein 6.3 oz. (180g) rice noodles 1 tsp. coconut oil 2 tsp. sesame oil 10.5 oz. (300g) chicken breast, diced 5 oz. (150g) king prawns 5 oz. (150g) edamame beans 3.5 oz. (100g) sweetcorn, drained 3.5 oz. (100g) mangetout 2 tbsp. ginger, peeled & chopped 4 spring onions, chopped 2 tbsp. lemon juice 2 tsp. sesame seeds Prepare the noodles according to the instructions on the packaging, and set aside. Heat the coconut oil and 1 tsp sesame oil in a pan over medium-high heat. Add the chicken and cook for 4-5 minutes until browned. Next add in the prawns, edamame beans, sweetcorn, and mangetout. Cook for another 3 minutes. Next, add the ginger and cook for another 2 mins before adding the spring onions. Season to taste with salt & pepper. Finally, add in the cooked noodles, the remaining sesame oil, and sesame seeds. Mix well and taste for seasoning. If necessary add more salt & pepper. Divide between 4 bowls and serve, or store in an airtight container in the fridge until needed. DF HP

SWEET POTATO SAAG ALOO Serves: 4 Prep: 15 mins Cook: 15 mins 197 kcals 7g Fats 35g Carbs 6g Protein 1 tbsp. coconut oil 3 onions, thinly sliced 4 garlic cloves, sliced 2 tbsp. ginger, grated 1 tbsp. mild curry powder 14 oz. (400g) sweet potatoes, peeled and chopped 3 tomatoes, diced 1 ¼ cup (300ml) vegetable stock 8.8 oz. (250g) spinach, roughly chopped 4 tbsp. natural yogurt 2 tbsp. desiccated coconut 1 tbsp, mint leaves, finely chopped juice of ½ lemon handful coriander, chopped Heat the coconut oil in a large pan over medium-high heat. Add the onion and cook for 2-3 mins until soft. Next add the garlic, ginger, curry powder, and sweet potato, mix well until combined. Season with salt and pepper. Add the tomatoes and vegetable stock. Bring to boil, and turn down the heat and cover the pan. Simmer gently for about 10 minutes. In the meantime, prepare the yogurt by mixing together the natural yogurt, desiccated coconut, and mint. Set aside until needed. Next, add the spinach to the pan and cover the pan. Wait until the spinach has wilted, this will take a few minutes. Finally, give everything a good stir, season with some more salt and pepper if required and if necessary loosen the sauce with some water. Serve with the earlier prepared yogurt, a squeeze lemon, and fresh coriander. V

PROTEIN YOGURT TRIFLE Serves: 2 Prep: 5 mins Cook: 0 mins 376 kcals 1g Fats 24g Carbs 12g Protein 7 oz. (200g) raspberry protein yogurt (like Arla Skyr) 2 tbsp. muesli 2 dates, chopped 1.8 oz. (50g) raspberries Divide the yogurt between 2 small bowls. Top with muesli, dates, and raspberries. Sever immediately. V

COCONUT CUSTARD Makes: 4 Prep: 5 mins Cook: 45 mins 163 kcals 12g Fats 8g Carbs 6g Protein 3 eggs 1 tsp. vanilla extract 2 tbsp. stevia 1 cup desiccated coconut, unsweetened 1 2/3 cup (400ml) almond milk, unsweetened 2 tbsp. strawberry jam In a bowl beat together the eggs, vanilla, and stevia until fluffy. Fold in the coconut and add the milk. Mix well and transfer into 4 small ovenproof ceramics. Bake for 45 minutes, until the top, is slightly browned. In the meantime, prepare the sauce by mixing the jam with 2-4 tbsp of water. Serve warm with strawberry sauce on top. DF LC V

VANILLA & COFFEE PROTEIN SMOOTHIE Serves: 2 Cook: 0 mins 174 kcals 6g Fats 4g Carbs 26g Protein 1/4 cup (60ml) espresso 1 2/3 cup (400ml) almond milk 2 scoops vanilla whey 2 tsp. cinnamon 2 tbsp. flax seeds handful ice Please all in gradients in a high-speed blender and mix until smooth. Serve cold in a glass. LC V