Cals: 225 Protein: 25g Carbohydrate: 7g Fat: 11g ITALIAN SESAME CHICKEN STYLE SALAD BEEF Serves 4 Serves 42 Burgers are an amazing way of utilising super versatile beef mince. These burgers not only taste amazing but at just over 200 calories, they fit into any nutrition plan. 1. Beat the egg in a large mixing bowl and add in all the other ingredients. 2. Mix with your hands ensuring you distribute all the ingredients throughout the mix evenly 3. Once mixed, split the burger mix into 4 equal size balls. 4. Gently shape the balls into burger patties, touching them as little as possible. 5. Once shaped push your thumb into the middle of each burger to make a dimple (this will stop them rising when cooking). 1 EGG 1 TEASPOON MUSTARD (REGULAR OR DIJON) 1 TEASPOON WORCESTERSHIRE SAUCE 1 SMALL RED ONION, FINELY CHOPPED 2 CLOVES OF GARLIC, SLICED 1 2 TEASPOON SALT 1 2 TEASPOON PEPPER 500G OF 10% MINCED BEEF 1 TSP OF CAJUN SPICE / JERK SPICE 6. Fire up your BBQ or griddle pan and place the burgers directly on a high heat, flipping once. 7. Serve with your favourite sides.
Cals: 355 Protein: 41g Carbohydrate: 17g Fat: 12g CHICKEN TIKKA MASALA Serves 6 Everyone's favourite Friday Night Takeaway doesn't have to be off limits when it is done right. In fact, this delicious recipe is one you can be having every night of the week. 1. Melt the coconut oil over a medium heat in a large casserole pan. 2. Add the fresh chilli, onion, garlic and ginger to the pan and sweat off until the onion is translucent. 3. Add chilli powder, turmeric, garam masala and honey; cook for 1-2 minutes. 4. Add tomato puree and tinned tomatoes. Stir and cook for a few minutes. 5. Transfer the sauce to a food processor and blitz until smooth. 6. Add 1 tbsp of coconut oil into the pan in which you cooked the sauce and fry the chicken until lightly coloured. 1 TBSP OF COCONUT OIL 2 LARGE ONIONS (SLICED) 2 FRESH GREEN CHILLIS (SLICED) 2 INCH PIECE OF FRESH GINGER (PEELED & SLICED) 6 GARLIC CLOVES (PEELED & CRUSHED) 1 TEASPOON CHILI POWDER 2 TEASPOON TURMERIC 4 TEASPOONS GARAM MASALA 1 TABLESPOON HONEY 2 TABLESPOON TOMATO PUREE 800G CHOPPED TOMATOES 1KG OF BONELESS CHICKEN BREASTS (CUBED) SMALL BUNCH OF FRESH CORIANDER TO GARNISH (CHOPPED) 7. Pour the sauce back into the pan and simmer for 10 minutes, or until chicken is cooked. 8. Take off the heat and serve.
Cals: 442 Protein: 34g Carbohydrate: 34g Fat: 20g CHICKEN, RED PEPPER & ALMOND TRAYBAKE Serves 4 A tasty one-pan roast chicken supper with lemon, cumin, paprika, coriander and other North African flavours. 1. Heat oven to 200C/180C fan/gas 6. 2. Place the chicken, onions, potatoes and peppers in a large bowl and season. 3. In another bowl, mix together the garlic, spices, oil, and lemon zest and juice. Pour this over everything and spread the mixture between 2 baking trays. 4. Roast for 40 mins, turning over after 20 mins, until the chicken is cooked through. 500G BONELESS, SKINLESS CHICKEN THIGH 3 MEDIUM RED ONION, CUT INTO THICK WEDGES 500G SMALL RED POTATO, CUT INTO THICK SLICES 2 RED PEPPER, DESEEDED AND CUT INTO THICK SLICES 1 GARLIC CLOVE, FINELY CHOPPED 1 TSP EACH GROUND CUMIN, SMOKED PAPRIKA AND FENNEL SEEDS, SLIGHTLY CRUSHED 3 TBSP COCONUT OIL ZEST AND JUICE 1 LEMON 50G WHOLE BLANCHED ALMOND, ROUGHLY CHOPPED 5. Add the almonds for the final 8 mins of cooking. 6. Serve in bowls.
8 WEEK TRANSFORMATION PROGRAMME BY ELYTE FITNESS Cals: 225 Protein: 25g Carbohydrate: 7g Fat: 11g ITALIAN STYLE BEEF STEW SServes e rv e s44 Super easy and healthy beef stew 1. In a large saucepan, cook onion and garlic in olive oil for 5 mins until softened and turning golden. 2. Tip in the beef strips, pepper, tomatoes and rosemary, then bring to the boil. 3. Simmer for 15 mins until the meat is cooked through, adding some boiling water if needed. 4. Stir through the olives and serve with mash 1 ONION, SLICED 1 GARLIC CLOVE, SLICED 2 TBSP OLIVE OIL 300G PACK BEEF STIR-FRY STRIPS, OR USE BEEF STEAK, THINLY SLICED 1 YELLOW PEPPER, DESEEDED AND THINLY SLICED 400G CAN CHOPPED TOMATO SPRIG ROSEMARY, CHOPPED HANDFUL PITTED OLIVES
Cals: 390 Protein: 29g Carbohydrate: 23g Fat: 15g PROTEIN PANCAKES Serves 1 Amazing post workout pancake recipe. These are a great weekend breakfast treat following an early morning workout. Alternatively you can have them as friday night post workout reward. Beats chocolate! 1. Put the chopped banana, protein powder, and egg into a blender or smoothie maker. 2. Heat a frying pan on a medium heat and pop in a little coconut oil 3. Place a few small dollops of the mixed "batter" in the pan leaving space for the pancakes to expand 100G OF BANANA (1 AVERAGE BANANA) 1.5 SCOOPS OF NATURAL WHEY PROTEIN ISOLATE POWDER OR GOAT WHEY POWDER 1 EGG 1 TSP OF COCONUT OIL OPTIONAL TO SERVE: BERRIES, HONEY, YOGURT (THIS WILL INCREASE CARBS!) 4. Flip the pancakes after a minute or so 5. Serve and add your chosen toppings.
Cals: 225 Protein: 25g Carbohydrate: 7g Fat: 11g ITALIAN SESAME CHICKEN STYLE SALAD BEEF Serves 42 A fresh and healthy Asian-style salad with Thai basil and coriander, soya beans, carrots and tomatoes 1. Put the chicken in a pan and pour over cold water to cover. 2. Tip the soya beans into a steamer. 3. Bring the pan to a gentle simmer, then cook the chicken for 8 mins with the beans above. 4. Meanwhile, mix the dressing ingredients in a large bowl. 5. When the chicken is cooked, slice and toss in the dressing along with the beans, carrot, onions, tomatoes, coriander and basil. 6. Mix really well, pile onto the salad leaves and sprinkle with the sesame seeds. 2 SKINLESS CHICKEN BREAST 85G FROZEN SOYA BEAN 1 LARGE CARROT, FINELY CUT INTO THIN MATCHSTICKS 4 SPRING ONION, FINELY SLICED 140G CHERRY TOMATO, HALVED SMALL BUNCH CORIANDER, CHOPPED SMALL HANDFUL THAI OR ORDINARY BASIL LEAVES, CHOPPED IF LARGE 85G HERB OR BABY SALAD LEAVES 1 TSP TOASTED SESAME SEEDS FOR THE DRESSING: GRATED ZEST AND JUICE 1 SMALL LIME 1 TSP FISH SAUCE 1 TSP COCONUT OIL 2 TSP SWEET CHILLI SAUCE
Cals: 390 Protein: 33g Carbohydrate: 20g Fat: 9g STIR-FRIED BEEF Serves 2 Super quick and easy dinner and any leftovers can be used a salad topper for the week. Serve with rice noodles if you are requiring carbohydrates or just more veggies. 1. Mix together the worcester sauce, sherry, sesame oil, garlic and ginger in a shallow dish. Add the steak and leave to marinate for about 20 minutes (or longer, if you have time). 2. Heat a large heavy-based frying pan or wok, add the sesame seeds and toast over a high heat, stirring, for a few minutes until golden. Tip on to a plate. 3. When ready to cook, heat the coconut oil in a large frying pan or wok until hot. Add the steak with the marinade and stir fry for 3-4 minutes over a high heat until lightly browned. 4. Remove, using a slotted spoon, on to a plate, leaving the juices in the pan. 1 TBSP WORCESTER SAUCE 1 TBSP DRY SHERRY (OPTIONAL) 2 TSP SESAME OIL 1 FAT GARLIC CLOVE (CRUSHED) 1 TSP FINELY CHOPPED FRESH ROOT GINGER 200G LEAN STEAK (THINLY SLICED) 1 TBSP SESAME SEEDS 1 TSP COCONUT OIL 1 LARGE CARROT (CUT INTO MATCHSTICKS) 100G MANGETOUT (HALVED LENGTHWAYS) 140G MUSHROOMS (SLICED) 5. Toss the carrots in the pan and stir fry for a few minutes, then add the mangetout and cook for a further 2 minutes. 6. Return the steak to the pan, add the mushrooms and toss everything together and stir fry for a final minute. 7. Sprinkle with the toasted sesame seeds and serve immediately.
8 WEEK TRANSFORMATION PROGRAMME BY ELYTE FITNESS Cals: 198 Protein: 21g Carbohydrate: 27g Fat: 0g YOGHURT & BLUEBERRIES Serves 1 A quick and easy breakfast or day time snack made up of just 3 ingredients. 1. Place the yoghurt into your favourite bowl and add a handful of your favourite berries and a drop of honey to finish it off. 200G ZERO PERCENT FAT, HIGH PROTEIN YOGHURT (E.G TOTAL FAGE 0%) 10G OF HONEY 50G OF BLUEBERRIES (ANY OTHER BERRIES ARE FINE)