MORE THAN JUST A RECIPE BOOK LET'S F*CKING EAT TYLER BUTT S'APPNIN I don't know about you, but I love to eat. Pancakes, pizza, brownies, pasta, cookies - the lot. But, I also like staying in shape. And usually the two don't seem to go hand in hand. Until now... I'm going to show you how to eat what you love. And get in the best shape of your life doing it. This recipe book is broken down into 4 sections. Breakfast - Mains - Snacks - Infographics. They are all in 4 steps. With less than 10 ingredients. With a calorie & protein breakdown. I've also added the recipes to MyFitnessPal so you can track all of the meals in the app just by typing the title of recipe or Tyler Butt EATS. This recipe book should be paired with my free COOK guide you can download here. Enjoy. MY APPROACH There's a lot of bullshit in this world. A lot of bullshit diets. A lot of bullshit people. I strive to not be in that category. I kind of have a 'no bullshit' approach. The number 1 rule I have when it comes to eating is... ... EAT WHAT YOU LOVE. If you don't eat what you love You won't be able to sustain whatever you're doing If you can't sustain it, you won't reach your goals So, what's the fucking point? Doesn't make too much sense to me. That's being extreme and FUCK the extreme In any case, I'm not here to preach how to lose fat, gain weight or stay the same in this book. If you want to learn more about that, then book a call with me here and we can see if we're the right match to work together. This book is simply to show you how to cook good food that I hope you enjoy. So, what are you waiting for? Crack on. CONTENTS Breakfast 7 Mains 19 Snacks 33 Build a meal 46 Meal Prep 51 Meal Planning 56 Eating out 58 Basics 61 Top tips 69 Infographics 71 NOTE You'll see these little QR codes dotted throughout, these will link you to the video version or the recipe or one similar! You can also click the QR code to jump to the video. NOTE All of these recipes can be found inside MyFitnessPal. Either by searching the name of the recipe or Tyler Butt EATS. BREAKFAST CHOCO PROATS These protein oats are an easy 5 minute go-to in the morning. You can top them with whatever you like and are a versatility champion. PREP: 1 MINS P: 32g COOK: 10 MINS C: 42g 435 cals SERVES: 1 INGREDIENTS F: 14g HOW TO: 20g Banana 01 1/2 Cup Oats Grab a deep frying pan or saucepan and wack the milk into a medium heat. 300ml Unsweetened Almond Milk 02 20g Blueberries 03 30g Whey Protein Powder (Vanilla) 10g Cocoa Powder When the milk is warm, add the oats and stir regularly for 5 mins. After 5 minutes, add your protein powder and mix in for another minute. 04 Wack into a bowl and add your fruit on top. BAKED CHOCO PROATS Absolute class shit right here. Serve with yogurt and berries. Keep in the fridge for a week or so. PREP: 5 MINS P: 18g COOK: 20 MINS C: 18g 200 cals SERVES: 8 INGREDIENTS 200g Oats 1L Almond milk (or whatever milk you have) 4 Scoops Whey protein (choc or vanilla) 50g Cocoa Powder Optional (granola, chia seeds, frozen berries and greek yogurt) F: 6g HOW TO: 01 Grab a massive baking dish and basically just wack all of the ingredients in. 02 Get creative as always. Add different fruit, nut butters, seeds and granola if you wish just make sure you calulate the calorie differences. 03 Bake on 200 degrees for about 20 mins, you can go less you wish as it'll just be more like porridge - play around! 04 Best served hot with yogurt, granola, fruit and honey! SEXY FRENCH TOAST French toast isn't just for the French. It's for the breakfast of champions, a fantasically versatile meal. PREP: 5 MINS P: 36g COOK: 5 MINS C: 56g 505 cals SERVES: 1 INGREDIENTS F: 15g HOW TO: 2 Slices of Bread 01 1 Large Egg Wack your eggs into a bowl and scoop out 3 of the yolks, then season with 3 Large Egg Whites 50g 0% Fat Greek Yogurt 30g Blueberries 30g Raspberries 1 Tsp Chia Seeds 10g Honey Salt and Cinammon salt, pepper and cinammon. 02 Soak your bread in eggs thoroughly and then wack into a hot frying pan. 03 Cook on each side for about 3 mins. Be careful not to burn them! 04 Chop down the middle and smack on your yogurt, berries, seeds and honey. PROTEIN FRENCH TOAST OK, so this is an alternative.. less eggs - more protein! PREP: 5 MINS P: 48g COOK: 5 MINS C: 54g 609 cals SERVES: 1 INGREDIENTS F: 23g HOW TO: 2 Slices of Bread 01 1 Large Egg Wack your egg, protein, milk, salt and cinammon in a bowl - mix it about. 30g Vanilla Whey Protein 02 50g 0% Fat Greek Yogurt Soak your bread in the mix thoroughly and then wack into a hot frying pan. 1 Tbsp Cocao Nibs 03 30g Raspberries Cook on each side for about 3 mins. Be careful not to burn them! 1 Tsp Chia Seeds 100ml Almond Milk Salt and Cinammon 04 Chop down the middle and smack on your yogurt, berries, seeds. PROTEIN PANCAKES Pancakes, the staple of everyones diet. A versatile meal if I ever did see one. PREP: 5 MINS P: 43g COOK: 10 MINS C: 59g 485 cals SERVES: 1 INGREDIENTS 50g Oats 2 Large Egg Whites 30g Whey Protein 50g 0% Fat Greek Yogurt 1/4 tsp Bicarbonate of Soda 20ml Almond Milk 50g Banana 30g Raspberries 30g Strawberies 30g Blueberries Salt F: 8g HOW TO: 01 Wack 80% of your berries into a blender (save the rest for toppings). Blend into a liquid and then wack into a saucepan. Then clean our the blender. 02 Wack in the oats, egg whites, protein, yogurt, bicarbonate of soda, salt and almond milk and blend it up until smooth. 03 Lightly oil and heat your frying pan and begin adding your pancake mix. Use a /4 cup to make sure each pancake is the same and cook on each side for a few minutes. Meanwhile, heat your berry liquid. 04 Snack up your pancakes, top with your fruit and drizzl on your berry compote! OVERNIGHT PROATS Oats are great, leaving them overnight makes them even better - trust me. PREP: 5 MINS P: 39g COOK: 0 MINS C: 74g 565 cals SERVES: 1 INGREDIENTS 70g Oats 50g 0% Greek Yogurt F: 11g HOW TO: 01 Wack all of your ingredients into a tupperware container or jar and mix thoroughly. (save some fruit for topping) 30g Whey Protein 50g 0% Fat Greek Yogurt 1 tsp Chia Seeds 200ml Almond Milk 50g Banana 40g Raspberries 40g Blueberries Salt 02 Wack a lid on and pop it into the fridge for at least 3 hours but for maximum results do this overnight. 03 Make a few containers worth and mix up your ingredients i.e. different fruit, different flavours and maybe some chocolate! 04 SServe with some topped fruit the next day for breakfast. Keep in the fridge for a few days! EGGS SAUSAGE SPINACH This is just great, at some beans tinned tomatoes to fill it out + add some toast if you like! PREP: 5 MINS P: 32g COOK: 10 MINS C: 5g 332 cals SERVES: 1 INGREDIENTS 2 Medium Eggs 4 Chicken Sausages Cup/handful spinach Oil, Garlic, salt, pepper F: 21g HOW TO: 01 Getcha pan hot hot hot. Oil it up and wack in your sausages. Chop them up in the pan with a spatula. 02 Brown the sausages off for about 5-10 mins. Then push them to the side of the pan. 03 Wack in your spinach (or other veg) and then add salt, pepper and garlic. Add some extra oil if you need. 04 Make room for your eggs and crack them in. Cook for another 5 mins and then plate up and serve. Season with salt, pepper and chilli flakes if you fancy. EGGS TOMS BACON TOAST If you've got a little more time, get cooking. This is such a great little breakfast. PREP: 5 MINS P: 52g COOK: 10 MINS C: 41g 571 cals SERVES: 1 INGREDIENTS 2 Large Egg Whites F: 21g HOW TO: 01 Start by heating your frying pan with a bit of oil and wack in the bacon 2 Large Eggs 2 Slices of Toast medallions. Flip them arounf and get the cooked through. 02 Meanwhile mix the eggs into a bowl. Once the bacon is cooked, put it onto a 1/2 Tin Plum Tomatoes 3 Bacon Medallions (bacon with fat trimmed) Salt and Pepper plate. Then turn down the heat on the pan and wack the eggs in with all the bacon flavour. 03 Keep mixing the eggs, do not overcook them. Wack your tomatoes into a pan and toast your bread. 04 When the eggs are light and fluffy, season with salt and pepper then serve it all and enjoy. EGGS 'N AVO TOAST You can't be a sexy scrambled egg and avocado on toast. PREP: 5 MINS P: 30g COOK: 10 MINS C: 48g 547 cals SERVES: 1 INGREDIENTS 3 Large Egg Whites F: 27g HOW TO: 01 Half your avocado, spoon it out and slice it up as finely as you can. 1 Large Eggs 2 Slices of Toast 02 Mix your eggs in a bowl and wack them into a lightly oiled pan on a medium heat, keep stirring until they're fluffy. 1/2 Avocado (100g) Few Cherry Tomatoes Salt, Pepper and Chilli Flakes 03 Wack your toast on - don't burn it. Chop your tomatoes. 04 Serve it all up and top with salt, pepper and chilli flakes. COCO BERRY SHAKE Get your shake on, a great breakfast that gets your health and protein in. PREP: 5 MINS P: 50g COOK: 0 MINS C: 24g 411 cals SERVES: 1 INGREDIENTS 400ml Unsweetend Almond Milk 5g Cocoa Powder 40g Frozen Banana 60g Whey Protein Vanilla/Chocolate 30g Frozen Raspberries Pinch of Salt F: 12g HOW TO: 01 Make sure your banana and raspberries are frozen, this make your shake THICCCCCC. 02 Wack your smoothie bottle on some digital scales and hit zero. Smack in your milk first and the follow with everything else on top. 03 Blend it all up and watch the colourful spectacle unfold. Ensure everything is well blended, give it a little shake. 04 Pour into your favourite glass and top with some seeds for added flare. BERRY POWER SHAKE Get that purple health HIT. Super simple, no confusion. PREP: 5 MINS P: 49g COOK: 0 MINS C: 20g 359 cals SERVES: 1 INGREDIENTS 300ml Unsweetend Almond Milk 60g Whey Protein Vanilla 55g Frozen Raspberries & Blueberries Pinch of Salt F: 9g HOW TO: 01 Make sure your blueberries raspberries are frozen, this make your shake THICCCCCC. 02 Wack your smoothie bottle on some digital scales and hit zero. Smack in your milk first and the follow with everything else on top. 03 Blend it all up and watch the colourful spectacle unfold. Ensure everything is well blended, give it a little shake. 04 Pour into your favourite glass and top with some crushed biscuit. MAINS CHICKEN SATAY SALAD That peanut sauce is something else - it requires a few extra ingredients but worth it. PREP: 5 MINS P: 57g COOK: 20 MINS C: 46g 518 cals SERVES: 1 INGREDIENTS 200g Chicken Breast F: 12g HOW TO: 01 Slice up your chicken and smack it into a lightly oiled pan on high heat. Then 20g Crunchy Peanut Butter 10g Honey 30ml Soy Sauce 40ml Sweet Chilli Sauce Juice from a Lemon Half a salad bag, cucumber and tomatoes Salt, Pepper and 2 tsp Garlic add your soy sauce, pepper, garlic and half the lemon juice. Cook until there's no pink bits! 02 In a mug or bowl, mix your peanut butter, sweet chilli sauce, honey and the rest of the lemon juice. 03 Chop up your cucumber and tomatoes and wack them on a plate with yoursalad leaves, add some salt and pepper. 04 Wack your chicken on the salad leave and then drizzle on the satay sauce and enjoy. 1-POT CHICK' 'N VEG An easy go to meal when you need a quick, healthy, nutritious and TASTY meal. PREP: 5 MINS P: 58g COOK: 20 MINS C: 12g 347 cals SERVES: 1 INGREDIENTS 200g Chicken Breast F: 7g HOW TO: 01 Slice up your chicken and veg and smack it into a lightly oiled pan on high 1 Bell Pepper 100g Tenderstem Broccoli 50g Courgette 10g Cheddar Cheese Salt, Pepper, 2 tsp Garlic, 1 Tsp Oregano heat. Then add your salt, pepper, garlic and oregano. Cook until there's no pink bits! 02 Fry this all off for about 10 minutes, add some more oil if needed. 03 Plate it all up and grate on your cheese. Voila. 04 Use this as a staple recipe, you can mix up the veg, the meat, the spices, the herbs - anything. Wack it all into a wrap or serve with rice. Get creative. EGGS, HAM N VEG MELT This is so class, you can mix up the flavours and ingredients however much you like. PREP: 5 MINS P: 37g COOK: 10 MINS C: 13g 418 cals SERVES: 1 INGREDIENTS 3 Medium Eggs F: 25g HOW TO: 01 Chop your veg and bang it into a hot oiled up pan. Brown it off and add your 2 slices of ham spices. Then lay it all our flat covering the pan. 30g Mozzarella 02 Add whatever veg you like, ideally 2 handfuls Salt, Pepper, Garlic, Oregano, Paprika, Oil (mix it up) Crack in your eggs dotted over the veg and then rip apart your ham and throw it in. Cook for a few minutes. 03 Then wack on your cheese and bang it under the grill for another 5-10 mins. 04 Make sure it's all cooked through and plate up. Add more spices on top and maybe even some cheeky siracha - there are no rules! Get creative. 1-DISH MEATBALLS The classic, meatballs and pasta going down a treat on any occasion. PREP: 15 MINS P: 63g COOK: 40 MINS C: 77g 696 cals SERVES: 2 INGREDIENTS 500g 5% Beef Mince F: 15g HOW TO: 01 1 Can Tinned Tomatoes Grab a big bowl and wack your mince in. Get stuck in and roll the mince into Half a White Onion 02 50g Courgette Chop your veg and wack it in with the tinned tomatoes, beef stock and your 1 Beef Stock Cube 1 Tbsp Tomato Puree balls and smack in a baking dish. seasoning. 03 Mix it all about and then smack it in the oven for 25 mins on 180 degrees. 200g Spaghetti Sprinkle of Parmesan Cheese Salt, Pepper, 1 tsp Garlic, 1 Tsp Oregano 04 Salt your water and cook your pasta. Before draining add some pasta water to the meatballs. Then serve it all on a plate and sprinkle on your cheese. TASTY VEGAN CHILLI Although lower on the protein side, this vegan chilli is packed full of goodness and flavour. PREP: 15 MINS P: 25g COOK: 30 MINS C: 80g 531 cals SERVES: 2 INGREDIENTS 120g Brown Lentils 1/2 Aubergine, Carrot, Courgette, Onion 50g Chickpeas 1 Can Tinned Tomatoes 240g Can Mixed Beans 125g Microwave Mexican Rice 2 Squares Dark Chocolate 1 Tsp Chilli Powder 1 Tsp Paprika 1/4 Tsp Cumin 1 Tsp Veggie Stock Salt & Pepper F: 10g HOW TO: 01 Boil your lentils with salt for about 15 mins to soften them up. Meanwhile, dice your veg. 02 Wack all of your veg into a hot pan with some low cal spray or a dash of oil. Then drain your beans and chickpeas and smack them in. 03 Brown them off for about 5 mins. Then add your tin of tomatoes, veggie stock with a cup of water and all of your herbs and spices. Leave to simmer for 10 mins. 04 Give it a taste and add some more salt if necessary. Then add your chocolate and stir. Simmer for another 15 mins and microwave your rice. Serve with some greek yogurt and coriander and enjoy. CREAMY SAUCY SALMON A creamy sauce is just fantastic, especially with a melt in the mouth salmon fillet. PREP: 10 MINS P: 43g COOK: 30 MINS C: 64g 668 cals SERVES: 2 INGREDIENTS 2 x Salmon Fillets 150g 0% Greek Yogurt 150ml Semi Skimmed Milk 10g Parmesan Cheese 100g Broccoli 100g Fine Green Beans 100g Mushrooms Tbsp Corn Flour 250g Microwave Coconut Rice 1 Tsp Oregano, Garlic, 1/2 Lemon Juice, Salt, Pepper F: 27g HOW TO: 01 Spray a pan with low cal spray and cook your salmon skin side down until its cooked 3/4 of the way then flip over. Once cooked set aside. 02 Chop your veg and fry in the pan with some more spray. 03 In a bowl mix greek yogurt, milk, seasoning, lemon juice, parmesan and a tbsp corn flour. 04 dd the sauce to the pan and wack the rice into the microwave. Wack the salmon in the pan and heat through. Serve with a sprinkle of parmesan and enjoy. CHICKEN AND SAUSAGE PASTA A creamy pasta dish, it is high on calories so use less pasta or switch to chicken sausage to bring them down. PREP: 15 MINS P: 62g COOK: 30 MINS C: 65g 801 cals SERVES: 2 INGREDIENTS 250g Chicken Breast 3 Pork Sausages 140g 0% Fat Greek Yogurt 80ml Milk 150g Spaghetti 20g Parmesan 15g Unsalted Butter 1-2 Tbsp Flour 1 Chicken Stock Cube Few Sprigs of Parsley, 3 Garlic Cloves, Salt, Pepper F: 31g HOW TO: 01 Wack your chicken and sausage with some salt and pepper in the oven at 180 for 20 mins. In a medium heat pan, melt your butter, then mix in your flour to form a paste. Then add your milk and mix thoroughly. 02 Mix your chicken stock with a cup of hot water and wack it into the pan. Then add your greek yogurt and parmesan cheese. Add garlic and salt and pepper to taste and leave to simmer stirring occasionally. 03 Now, salt some water and cook your pasta. When the pasta is done, add some pasta water to the sauce, drain the pasta and add it to the sauce. 04 Take your chicken and sausage out, chop it and wack it in. Then plate it up, serve with some extra parmesan and parsley. TUNA PASTA BAKE Can't beat a decent cheesy tuna pasta bake - a classic. PREP: 15 MINS P: 37g COOK: 20 MINS C: 42g 377 cals SERVES: 4 INGREDIENTS 4 x 112g Tuna in Spring Water 300g Wholewheat Fusilli Pasta 208g Sweetcorn F: 6g HOW TO: 01 Boil your pasta in heavily salted water for about 5 minutes. (don't fully cook). Spray a frying a pan with low cal spray and add the garlic and onion, brown them off for 5 mins. 02 Then add the tomatoes, tuna, sweetcorn, oregano, salt, pepper and some 2 Cans Chopped Tinned Tomatoes 40g Mature Cheddar Cheese 2 tsp Oregano, 3 Garlic Cloves, Salt, Pepper pasta water. Drain the rest of the pasta and mix into the sauce. 03 Smack it all into baking dish and top with grated cheese. Wack it into the oven at 180 degrees celcius for 20 mins. 04 Leave to rest for 5 mins and serve with vegetables or a side salad. TURKEY NUGGETS We all love a good nugget. And we know turkey isn't just for Christmas so lets make some turkey nuggets! PREP: 10 MINS P: 46g COOK: 20 MINS C: 10g 284 cals SERVES: 3 INGREDIENTS 500g 2% Turkey Mince F: 6g HOW TO: 01 Blend your bread into fine breadcrumbs and place into a bowl or container. Add your herbs and spices, then mix well. In another bowl whisk your egg. 1 Egg 2 Slices Brown Bread 02 In another bowl, add your mince (season with salt and pepper) then mash with your hands and make little nugget shaped pieces. Plain Flour 1 Tsp Smoked Paprika, Garlic Granules Salt & Pepper 03 Bathe each nugget in your flour then egg and then roll into your breadcrumb mix ensuring it's evenely coated and place on a baking tray. 04 Bake your nuggets for 15-20 mins on 180 degrees celcius. Serve with chips or salad. PASTA MEATBALLS Another take on pasta and meatballs. A fantastic onepot meal. PREP: 10 MINS P: 45g COOK: 40 MINS C: 32g 425 cals SERVES: 3 INGREDIENTS 500g 5% Beef Mince 300g Conchiglie Pasta 200g Sweetcorn 1 Tin Chopped Tomatoes Half Courgette, Red Onion and Handful Mushrooms 15g Unsalted Butter 1 Tbsp Tomato Puree, Garlic, Basil Salt & Pepper F: 13g HOW TO: 01 hop your veg and mix the mince with your hands to combine, add generous salt and pepper - then roll into bitesize balls and add to hot oiled pan with your veg cook through. (10 mins) 02 Then add the chopped tomatoes, butter, salt and 1 tbsp tomato puree, garlic and basil. Mix well and simmer for 20 mins. 03 After 10 mins, add your pasta to salted boiling water and boil for 10 mins. Before draining add some pasta water to your sauce. (tasty) 04 Serve with some grated cheese and salad or vegetable of choice. CHICKEN CHORIZO BAKE Got to love a traay bake, especially this saucy little number. PREP: 10 MINS P: 43g COOK: 45 MINS C: 25g 473 cals SERVES: 3 INGREDIENTS 300g Chicken Breast 114g White Thick Bloomer 100g Chorizo 125g Light Mozzerella 100g Courgette, Cherry Tomatoes, Red Bell Pepper Tbsp Olive Oil or Low Cal Spray 1 Garlic Bulb 2 tsp Smoked Paprika Salt & Pepper F: 23g HOW TO: 01 Chop your veg, your chicken, your chorizo and bread into whatever sized chuncks tickle your fancy. 02 Wack them into a large baking dish, add the garlic in whole cloves along with the seasoning and about 10 sprays of low cal oil. 03 Get messy with your hands and mix it all about coating the smoked paprika evening over the mix. 04 Bake at 180 C for 30 mins. Then mix about and tear up your mozzerella and add evenly on top and bake for another 15 minutes. Serve with a sexy salad and enjoy. TORTILLA WRAP HAM PIZZA Tortilla wraps are the sh*t. They also make very very great pizza's. PREP: 5 MINS P: 22g COOK: 5 MINS C: 31g 321 cals SERVES: 1 INGREDIENTS 1 Tortilla Wrap 50g Ham 1 Tbsp Tomato Puree 20g Mozzarella Cheese A few Sun-dried Tomatoes Handful Mushrooms Few Jalapeños Salt & Pepper F: 11g HOW TO: 01 Grab your wrap and wack on your tomato puree. Spread it all about, leave a little gap for the crust on the edges. 02 Add half the cheese. Then chop your ham and mushrooms and then add them on your pizza with the sun-dried tomatoes and jalapeños - add the rest of the cheese. 03 Wack it under a hot grill for a few minutes. 04 Slice it up and serve with your favourite sauce. Add some chicken breast for more protein. BIG BOY SMASH BURGER I have these weekly. They genuinely take 15 mins to make start to finish and taste better than any other burger I've had - FACT. PREP: 5 MINS P: 34g COOK: 10 MINS C: 27g 427 cals SERVES: 1 INGREDIENTS 125g 5% Beef Mince 15g Grated Mozzarella 15g Light Mayo Seeded Brioche Bun 7g Mayo Lettuce/toms/gherk in/cucumber Salt & pepper F: 20g HOW TO: 01 Grab your mince, roll into a ball. Then grab a plate and wack on salt and pepper. Then roll your mince ball and cover in salt and pepper. 02 Grab a pan and get it really really HOT. Then grab your ball of meat and a spatula. Meat in the pan and smash it down flat with your spatula. Cook until brown on the edges. 03 Then flip the spatula over and push it under the patty and then flip. Wack on your cheese. Then spread the mayo on your bun, wack that on the pan and toast. 04 When the buns are ready, lettuce on the bottom, then toms, cucumber then the burger patty then sauce then top with bun - sorted. SNACKS GOOEY PROTEIN BROWNIES Brownies. Gooey. Protein. Enough said. PREP: 15 MINS P: 13g COOK: 15 MINS C: 20g 199 cals SERVES: 10 INGREDIENTS 240g Banana 100g Honey 40g Coconut Flour 40g Plain Flour 100g Peanut Butter 50g Cocoa Powder 90g Chocolate Casein Protein Powder 100ml Almond Milk 10g Cacao Nibs 1/2 Tsp Salt F: 7g HOW TO: 01 Mash your banana thoroughly. Mix in your peanut butter, honey, milk and salt. 02 Sift in your coconut flour and with a spatula fold the mix, try not to mix too heavily. 03 Do do the same with the rest of the ingredients. If it's too wet add more flour, too dry add more milk but you want it to be a relatively thick 'blob.' - add half of your cacao nibs. 04 Spread your mix onto a baking dish using a spatula, shape it into an even rectangle and sprinkle on the rest of your cacao nibs. Bake at 180 degrees for 15 mins. Leave to cool and serve with greek yogurt or low cal chocolate syrup. PB'NANA CINNA BAGEL Bagels are fantastic little snacks. They are high in calories but every bit worth it. PREP: 1 MINS P: 10g COOK: 2 MINS C: 29g 452 cals SERVES: 1 INGREDIENTS 1 x Cinnamon & Raisin Bagel HOW TO: 01 Slice your bagel in half and smack in the toaster or under the grill (I grill it and 40g Crunchy leave the top soft). Peanut Butter 02 1/4 Banana Tsp Chia Seeds 5g Butter F: 13g Thinly slice your banana and save the rest for later or wack in the freezer for a smoothie. 03 Butter your bagel and slather up with your creamy peanut butter. 04 Add your banana and sprinkle over your chia seeds. TORTILLA CHIPS These are so easy, like really really easy. You can basically create your own doritos, mix up the seasoning and get creative. PREP: 5 MINS P: 10g COOK: 10 MINS C: 64g 426 cals SERVES: 2 INGREDIENTS 2 Tortilla wraps (or 4 mini ones) F: 13g HOW TO: 01 Grab your wraps and smack those right down on a chopping board. Salt, pepper, paprika, cajun (or 02 skinny food Grab a knife or a pizza cutter and cut into triangles. seasoning and various others) Half tablespoon oil 03 Bang into a baking dish with your seasoning and oil and wack into the oven 200 degrees for about 10 mins, keep an eye on them. (mix after 5 mins) 04 Serve with various dips, various dinners - get creative! 100 CAL PROTEIN COOKIES What do we love? Cookies. When do we love them? When they're covered in chocolate and give me gainz. PREP: 10 MINS P: 6g COOK: 10 MINS C: 10g 100 cals SERVES: 10 INGREDIENTS 80g Oats 40g Crunchy Peanut Butter 20g Light Brown Sugar 1 Egg 1 Scoop Vanilla Whey 40g Dark Chocolate 1/4 Tsp Bicarbonate Soda + Salt F: 4g HOW TO: 01 Grab your oats and blend them in a blender (oat flour). Grab a big mixing bowl and add all of the dry ingredients and mix. 02 Then add all of the wet ingredients and mix. You might need to get your hands stuck in at this point. 03 Roll into equal balls, do this by weighing the full mix and dividing by 10. Then wack the balls onto baking paper and a tray, squash down with a fork. Oven 180 degrees, 10 mins. 04 Melt your chocolate in the microwave and then dip the cookies in the chocolate. Leave to cool, wack in the fridge - ENJOY. CHOCO PRO-PUD A chocolate protein pudding that actually tastes BANGIN! Yeah this one right here... PREP: 1 MINS P: 31g FREEZE: 10 MINS C: 10g 245 cals SERVES: 1 INGREDIENTS 30g Chocolate Casein Powder HOW TO: 01 Mix your casein, cocoa powder and milk into a bowl. You want it relatively 200 ml thick so go steady with the milk. Unsweetened 02 Almond Milk 10g Cocoa Powder Toppings: F: 9g Wack it in the fridge or freezer for 10 mins. 03 Take it out and top with whatever you fancy. Ideally a bit of health and energy. 30g Frozen Raspberries 1 Tsp Chia Seeds 04 Get creative with what you add. You can make it lower in calories by adding less toppings, higher by adding peanut butter or using cow's milk - get 1 Tsp Sunflower Seeds creative with it! SIMPLE OAT-EIN BALLS Always have some protein balls in the fridge to snack on, they're great. PREP: 15 MINS P: 9g COOK: 0 MINS C: 13g 130 cals SERVES: 20 INGREDIENTS 300g Oats F: 4g HOW TO: 01 100g Peanut Butter Weigh your ingredients in a large bowl on some digital scales. 30g Chia Seeds 150g Vanilla Whey Protein 150ml Almond Milk 50g Honey 02 Mix it all thoroughly to make sure all the ingredients are evenly spread. 03 Zero your scales and take out around 37g of the mix and roll into balls. 04 Wack them into a baking dish or plate and fridge for the week! YOGURT FLAT BREAD Who knew that greek yogurt could create crazy easy flat bread? Well now you know, and here's how. PREP: 10 MINS P: 6g COOK: 10 MINS C: 27g 132 cals SERVES: 8 INGREDIENTS 250g Self Raising Flour 250g 0% Greek Yogurt Tbsp Olive Oil 1/4 Tsp Salt F: 1g HOW TO: 01 Mix your yogurt, flour and salt in a bowl and leave to rest for 20 minutes. Then split the dough into 8 balls using scales. 02 Grab a rolling pin or bottle of wine. Spray the ball with some low cal spray and roll out into a flatbread the size of a side plate. 03 Spray a pan and crank up the heat to hot hot hot. Wack in the first flatbread and cook for 20 seconds. 04 Flip the flatbread when it has brown spots and cook on the other side for 20 seconds. Meanwhile, roll out your next one and repeat. Wack some parsley or butter on and serve. CHEESY EGG MUFFINS Little mini egg muffins are spot on. These also happen to be very very cheesy. PREP: 10 MINS P: 8g COOK: 30 MINS C: 2g 93 cals SERVES: 9 INGREDIENTS 6 x Medium Eggs 100ml Milk 20g Parmesan 20g Stilton 20g Cheddar 50g Asparagus 50g Courgette F: 6g HOW TO: 01 Finely chop your veg, chilli and garlic. Add to a pan and fry with your seasoning for 5 minutes. 02 Spray your muffin tins with low calorie spray and grate your cheese. 03 Fill your muffin tins 3/4 full with your veg. Whisk your eggs with the milk. 50g Mushrooms 3 Garlic Cloves 1/2 Chilli 2 Tsp Oregano Then pour the eggs evenly into the muffin tins. Then top with each of the cheeses evenly. 04 Wack in the oven at 180 for 30 mins. Leave to cool and keep in the fridge. Microwave for a minute when you want eat! Salt & Pepper CHOC CHIP COOKIES Everyone loves cookies and these are under 200 cals. Sub the mini eggs for chocolate! PREP: 20 MINS P: 2g COOK: 10 MINS C: 28g 196 cals SERVES: 4 INGREDIENTS 45g Plain Flour 25g Butter 25g Caster Sugar 20g Brown Sugar 1/4 Bicarbonate of Soda F: 8g HOW TO: 01 Melt your butter and mix in a bowl with all of the sugar, 1/4 egg and vanilla extract. 02 Then get a sieve and sieve your flour and bicarbonate of soda in and mix into a cookie dough. (obviously eat as you go, it's fine to eat raw) 1/2 Tsp Salt 03 1/4 Tsp Vanilla Get your chocolate and chop it with a sharp knife, then mix into the dough. Extract 1/4 Egg 40g Chocolate Wack the dough into the fridge for 10-30 mins. 04 Roll into equal balls, wack them onto a baking sheet and bake for 8-10 mins on 180 degrees. Leave to cool or whatever you fancy, top with a sprinkle of salt and get stuck in. CHOC CHIP PROTEIN MUFFINS These muffins keep for about a week in the fridge, microwave them and add some greek yogurt! PREP: 10 MINS P: 6g COOK: 25 MINS C: 12g 104 cals SERVES: 12 INGREDIENTS 3 Ripe Bananas 90g Oats 2 Eggs 250ml Unsweetened Almond Milk F: 3g HOW TO: 01 Peheat oven (180 degrees). Mash the banana in a bowl, then add salt, egg, milk and mix thoroughly. 02 Blend your oats into oat flour then add into the mix with the baking powder, protein powder, choc chips and mix again. 1 Tsp Baking 03 Powder Grease muffin tins or use cupcake cases and equally and then bake for 25 60g Protein Powder 50g Choc Chips 1/2 Tsp Salt mins. 04 Leave to cool. Keep in tupperware on the side or in the fridge for a week, microwave for 30 seconds and add some greek yogurt and fruit to serve. PROTEIN OREO MUG CAKE Mug cakes are the bang bang and easy as anything when you just need a good decent snack. PREP: 1 MINS P: 25g COOK: 1 MINS C: 51g 450 cals SERVES: 1 INGREDIENTS 5 Oreos 100-200ml HOW TO: 01 Get a microwavable mug and add your milk, then your oreos and give it a Unsweetened good mash with a fork. Almond Milk 02 30g Whey Protein Powder Pinch Salt F: 16g Add your protein powder and salt. You want it like a medium consitency, not too thick but not too thin. 03 Add more milk if too thick, add more protein or another oreo if too thin. 04 Microwave for about a minute and then enjoy. Try different biscuits and even some ice cream! YOG'N NOLA BERRY MIX Greek yogurt, granola and berries - fantastic. PREP: 1 MINS P: 26g COOK: 0 MINS C: 60g 419 cals SERVES: 1 INGREDIENTS 200g 0% Fat Greek Yogurt 45g Choc Granola 40g Raspberries & Blueberries 10g Honey HOW TO: 01 One step. Bang it all into a bowl, mix and enjoy. F: 9g BUILD A MEAL 1. PROTEIN When building your 'meals' you want to aim for 30g protein MINIMUM. This means you should base your meals around your protein to make it easy. Pick a lean meat, fish or substitute first and then go from there. 2. HEALTH Fat loss doesn't mean health. Theoretically you can lose weight eating mars bars all day but that isn't exactly ideal. This is why your micronutrients are very very important. The next step to building a meal is to ask, 'where's my health?' ... this is an extremely simplified way of adding in your vegetables. You must aim for half of your plate to be made up of veg or two handfuls. Veg are low in calories, high in nutrients and fill you up.. WIN WIN. 3. ENERGY After you've got your protein and health, you want to think ok let's get me some energy! Energy can be in the form of carbohydrates or fat - don't be scared of either, just be mindful. Remember fat is 9 cals per gram and carbs are 4 cals per gram - so it's much easier to over consume on fat than it is carbs. 4. FLAVOUR Finally, you gotta get that flavour flavour in there. You've got to just smash it all about and figure out what works. Don't be scared to try a herb or a spice together... start with half a teaspoon of whatever and the worst thing that can happen is it tastes a bit off. It's not the end of the world, you've learnt a lesson. MEAL PREP I find full on meal prepping can be a right pain in the arse. It looks all pretty, but it's highly impractical and after a few days the food just tastes like shite. In any case, there are some decent ways I half meal prep and it's really really simple. I've broken it down below. Btw get yourself some containers on amazon or from your supermarket - they're essential. PICK A PROTEIN Lean meat is the way to go here (sorry vegans). In my eyes the 3 best options are chicken breast, 5% beef mince or 2% turkey mince. I generally pick turkey mince because it's so easy and I use my beef mince for burgers - but you do you. This is simple a case of wacking it into a pan and frying it off - simples. 500g 2% turkey mince is 580 cals 125g protein, CLASS. Protein TICK. PICK YOUR HEALTH Health = volume. I.e. lots of food for low calories. Like a broccoli is well under 100 cals but it's a mini tree (piss off Joe Wicks). So the aim of the game is to bang as much of this in as we can because: 1. It'll make are food go further (more portions) 2. It'll make us feel good good good You can fuck with whatever veg you like but my go to at a MINIMUM is always peppers and mushrooms. I wack them in once the meat is browned just to make sure I dont die (pink bits n that). Play around with your veg, get creative and just smash a load in left right and centre. You want to pack this out, think about having at least a handful of veg with every meal you create out of this. PICK YOUR ENERGY So you can add pasta and all that jazz here but I just can't be arsed. I'm all about speed and ease. I always add a can of beans/legumes - good fibre, good volume, good health, good energy, extra protein (they're just class). Pick whichever and bang it in. Then I just love microwave packets of rice or beans, they're so easy. Obviously a little lazy but I don't care. The supermarket own brand ones are less than £1 and you can't go wrong. They've got ones like 'bbq beans' and 'french grains' as well so I'd always wack those in and it's just extra flavour - which is ALWAYS a bonus. PICK YOUR FLAVOUR Flavour is key but doesn't have to be overcomplicated. I always use tinned chopped tomatoes as my base. At less than 90 cals a pot you can't go wrong. Wack that in once you've browned everything off. Then add a stock cube with half a can of water. A play around with salt, pepper, garlic, oregano and paprika. Get funky. Get creative. Mix it all in and then leave to simmer for up to about an hour (the longer the better). Mix throughout (don't burn the bottom). Then leave to cool and dish up into your meal prep containers. You should be able to make 4 meals of around 3-400 cals each and an easy 40g protein each. SORTED MATE. These can sit in your fridge for about 5 days and the best thing is they taste better as time goes on. MEAL PLANNING Some people enjoy having a set plan and simply sticking to it. This forces them to meet their calorie goals and know exactly what they're going to eat. The best way to do this is by using MyFitnessPal. Once you work out your calorie and protein targets (use tdeecalculator.net or me). Add them to MyFitnessPal and then you're set. Then go through each day and add your food that you've prepped or know you're going to eat. This saves you time as you're not tracking as you go and you've got a little more of a structure. You could even plan breakfast and lunch and say leave 1000 calories left for dinner and snacks. Play around and get creative. EATING OUT I get a lot of questions like: 'How do I eat out and stay on track?' 'I have no idea what I'm eating when I'm out' 'What's a healthy takeaway?' Firstly, quit your fucking stressing. You're out, enjoy yourself - be present. Don't be that annoying little twat that turns up with their meal prep because 'you're working on yourself' I get it, I do... But, if you want a sticky toffee pudding HAVE one. No but on a serious note, here are my top tips; 1. Always think PROTEIN. Focusing on protein makes everything a little better. Always try to incorporate some lean meat i.e. chicken into your meal out. It'll just help a LOT. 2. Get sides of veg. Veg is volume, veg is great - get it IN. 3. Get your sauces on the side. This way you control how much you add. 4. Opt for 'light' sauces i.e. light mayo 5. Share a dessert. One that I do. I don't really NEED a whole sticky toffee pudding after the previous courses so I'll usually just split a dessert. 6. Alcohol. Be mindful of the alcohol cals, 200 cals a pint and about the same for a glass of wine. I'm not saying don't drink, just be mindful. 7. Go for 'diet' versions of drinks 8. Eat slow. Enjoy your food. Eating out is a treat, don't wack it all down - it's not a race. Enjoy the quality. 9. Enjoy yourself. The only rule that really matters. BASICS OMELETTE BASICS The omelette. The versatile eggy delight. Here's a little guide to making the best and most nutritious omelettes. As with every meal we stick by the meal formula (protein, health, energy, flavour) PROTEIN HEALTH Surprise, surprise eggs. I usually go for 2 whole eggs and 2 egg whites (simply remove the yolks of another 2 eggs). This will give you around 20g protein and 150 calories. Omelettes are an absolutely amazing way of getting in your veggies. Your best bet is to use easy veg like peppers, spinach, mushrooms, broccoli and tomatoes. ENERGY FLAVOUR Your egg yolks are mostly fat so this is good energy, but you can also add some cheese and even some toast. Maybe even some cheeky baked beans. As always, get creative with your seasoning. At a minimum use salt and pepper, then maybe a bit of paprika or oregano. BIZ-N EXAMISS AN OMPLE OF MEAL ELETTE HOW TO: 1. 2. Start by chopping all of your veg however you like, I go smaller but whatever you prefer. Then smack it all into an oiled frying pan and cook for a few minutes on a medium heat. Then crack all of your eggs into a bowl and use your hands to scoop out the unwanted yolks and give it all a mix, then wack it directly into the pan with your veg. 3. 4. Spread the egg evenly and turn the heat down slightly, now turn on your grill to a high heat. Then sprinkle on your seasoning and your cheese. After about 5 minutes or so, grab your pan and wack it under the grill for about 2-5 mins until puffed and crispy. Then serve and munch it all up - simple simple simple. Calories will obviously vary but aim for around 300-500 for the entire meal and 30g protein. SHAKE BASICS The shake. The go to for a hit of everything. The queen of versatility, a shake a day makes everything.. just better? As with every meal we stick by the meal formula (protein, health, energy, flavour) PROTEIN HEALTH Protein powder doesn't have to consumed on its own, pair it with great stuff and life is better. I advise vanilla/chocolate as this is easy. OK seeds and cocoa nibs are really under the energy category but they are seen as 'health' so wack them in for a little crunch - its great. ENERGY FLAVOUR All of the above fruit should be frozen, only use frozen fruit as this thickens everything up, berries are lower calorie as is almond milk. - if you are bulking, get some nut butter in there. OK, so really you've got all of your flavour from everything else but a pinch of salt will pull out all of that flavour to a different level. BIZ-N EXAMISS A SHA PLE OF KE HOW TO: 1. 2. You should've done this already but ensure you have frozen all of your fruit. But assuming you've done this grab your blender and wack in about 300ml almond milk. Then wack in your protein powder, I usually go two scoops as it's a great way of getting your hit. Then go for your sprinkle of salt and if you're taking creatine, in we go. 3. 4. Then I usually go for half a banana around 50g (frozen), then about 50g of whatever berries you fancy, it doesn't really matter just get them in. Now grab a tablespoon and get your seeds in there, I usually go for flaxmeal and cocao nibs for the CRUNCH. Blend it up and get that down you. Calories will obviously vary but aim for around 300-500 for the entire shake and 30-60g protein. WRAP BASICS The wrap. The tortilla wrap is so versatile, quick and simply just GREAT. Get some they're fantastic. As with every meal we stick by the meal formula (protein, health, energy, flavour) PROTEIN HEALTH Obviously you can basically go for any type of protein but generally chicken breast is the go to... just make sure its a lean source of protein. Easy one, literally any veg you like - wack it in, dont be scared. use salads as well, salads work really really well. ENERGY FLAVOUR OK so with your energy, obviously your tortilla wrap is vital. But we're also keen on wacking in some legumes like chickpeas into the mix and then top with some cheese and greek yogurt. Again, just wack whatever flavours you want in the pan. But you can't go wrong with salt, pepper, cumin and paprika - easy easy. But pesto is great - JUST GET CREATIVE. BIZ-N EXAMISS A WRAPLE OF P HOW TO: 1. 2. There's no real strict guidelines when it comes to the way of the wrap. However, the gist is to chop everything up and wack it into a frying pan. You can also make tortilla pizza's which are obviously great anything you put on a pizza just do it on a wrap and its less cals but obviously not as ideal. 3. 4. One top tip is to always toast your wrap. Grab another frying pan, oil it up, wack it on high heat and wack the wrap in flipping after a few mins. You've just got to get wrapping, get creative and just get it done. Trust me you will not regret it. Open your eyes to the tortilla wrap. Calories will obviously vary but aim for around 250-400 for the entire wrap and 30-60g protein. TOP TIPS COOK EXTRA To prevent snacking and not being bothered or having the time to cook - always cook extra when you do. When you make a one-pot meal or tray bake, always just make enough basically for an extra portion or two. Let it cool, wack it into tupperware and reheat tomorrow - smack it in a wrap, with some. microwave rice or just on its own. Pretty much anything this last at least 3 days cooked in the fridge, so just have it for lunch at some point - sorted. PRE-COOK CHICKEN A great little time savour, and to always make sure you have a lean protein source on hand is to just wack a few chicken breasts in the oven with some seasoning and then put them in the fridge, chop them up and wack them in salads, omelettes, sandwiches or just in a pan with some veg. On a Sunday I'll do a big roast chicken and save the legs and wings to have for lunch in the week. Quality. WRAPS The KING of versatility. You can literally put anything into a wrap and never get bored. You can smash a good tasty, nutritious wrap in under 300 cals any day of the week. I'm telling you, wraps are king. THE HOLY ONE-POT There is nothing more satisfying then just wacking some meat and veg into a pan, smacking in some random herbs and spices and a bit of oil and either frying it up or wacking it in the oven. You can create so many UNREAL meals in one-pot, it's incredible. 200, HALF HOUR Really quick tip, I always think for a relatively new fan oven it's always pretty safe to cook pretty much anything on 200 degrees C for about half an hour. Yes things are done in different times but you can pretty much assume that 200 degrees C for half and hour will pretty much cook anything to safe way to eat. So when in doubt do that n then see where you're at. (excluding pizza, fat wedges and a few others) OMELLETES The reason eggs are amazing. Omelettes give you ridiculous amounts on versatility. They're also a great way of getting in your veg and protein. I would usually go for two whole eggs, then the white of two more as a base then just wack a load of veg in and chicken in or just simple beans and cheese - whatever you fancy. INFOGRAPHICS MILK PER 100ML P: 3.3g S: 0g P: 1g S: 4g 33 Kcals P: 3.5g S: 4.7g P: 0.1g S: 0g 59 Kcals P: 0.4g S: 0g 66 Kcals P: 3.6g S: 4.8g 14 Kcals P: 1g S: 4.1g 13 Kcals 50 Kcals P: 0.5g S: 2g 37 Kcals 23 Kcals CHOC CADBURY 45g MARS BAR 51g REESE'S PB CUPS 51g MATEASERS 58.5g 240 Kcals 228 Kcals 255 Kcals 294 Kcals SNICKERS 48g TWIX 50g BOOST 48.5g GALAXY 42g 245 Kcals 246 Kcals 250 Kcals 229 Kcals CADBURY CARAMEL 45g CRUNCHIE 40g PB KITKAT 42g FERRERO ROCHER 50g 218 Kcals 186 Kcals 226 Kcals 301 Kcals MILKYBAR 25g KINDER BUENO 39g SMARTIES 38g AERO 38g 135 Kcals 244 Kcals 176 Kcals 196 Kcals ICE CREAM P 5g : 316 Kcals Haagen-Dazs 1/2 POT GRAHAMS 1/2 POT 520 Kcals P 3g : VEGAN ROAR 1/2 POT 430 Kcals 155 Kcals VEGAN BEN & JERRYS 1/2 POT HALO TOP 1/2 POT BEN & JERRYS 1/2 POT P 9g : P 8g : 370 Kcals P 9g : P 9g : 10P: g 195 Kcals 570 Kcals OATLY 1/2 POT MOOPHORIA 1/2 POT P 7g : 10P: g OPPO 1/2 POT 543 Kcals 180 Kcals BISCUIT BOURBON CUSTARD CREAM CHOCOLATE HOBNOB DOUBLE STUFFED OREO LOTUS 70 Kcals 65 Kcals 72 Kcals 70 Kcals 36 Kcals GINGER NUT CHOCO LEIBNIZ OREO NICE RICH TEA 55 Kcals 71 Kcals 53 Kcals 39 Kcals 38 Kcals SHORTBREAD FINGER CHOCOLATE ROUNDS MARYLAND COOKIE VIENNESE MELT MILK CHOC DIGESTIVE 95 Kcals 86 Kcals 51 Kcals 64 Kcals 86 Kcals FIZZY DRINK 1.0 COCA COLA 500ml IRN BRU 500ml 24S: g 24S: g 24S: g DR PEPPER 500ml 54S: g SPRITE 500ml 17 S: g FANTA 500ml 210 Kcals 98 Kcals PEPSI 500ml RED BULL 473ml LUCOZADE 500ml MOUNTAIN DEW 500ml TANGO 500ml 23S: g 52S: g 210 Kcals 218 Kcals 176 Kcals 22S: g 100 Kcals 66S: g 70 Kcals 56S: g 96 Kcals 240 Kcals 96 Kcals FIZZY DRINK 2.0 7 UP 500ml PEPSI MAX 500ml S 0g : S 3g : S 0g : FANTA ZERO 500ml S 0g : DR PEPPER ZERO 500ml S 0g : COKE ZERO 500ml 10 Kcals 10 Kcals DIET COKE 500ml MONSTER ULTRA 500ml RED BULL 500ml COKE ZERO VANILLA 500ml PEPSI MAX CHERRY 500ml S 0g : S 0g : 2 Kcals 11 Kcals 2 Kcals S 0g : 16 Kcals S 0g : 2 Kcals S 0g : 2 Kcals 2 Kcals 4 Kcals 30G PROTEIN PLANT 370g TOFU 410g CHICKPEAS 125g LENTILS 230g QUINOA 269 Kcals 533 Kcals 378 Kcals 860 Kcals 115g ALMONDS 46g VEGAN PROTEIN 40g SEITAN 205g EDAMAME 695 Kcals 171 Kcals 148 Kcals 408 Kcals 115g HEMP SEEDS 180g CHIA SEEDS 220g KIDNEY BEANS 150g CASHEWS 644 Kcals 875 Kcals 484 Kcals 833 Kcals 30G PROTEIN ANIMAL 95g CHICKEN BREAST 7.5 MEDIUM EGGS 125g TUNA CHUNKS 120g 5% TURKEY MINCE 157 Kcals 495 Kcals 124 Kcals 139 Kcals 150g SIRLOIN STEAK 39g WHEY PROTEIN 137g SALMON FILLET 120g TUNA STEAK 173 Kcals 170 Kcals 198g KING PRAWNS 300g 0% GREEK YOGURT 145g 5% BEEF MINCE 270g LOW FAT COTTAGE CHEESE 141 Kcals 186 Kcals 190 Kcals 200 Kcals 366 Kcals 127 Kcals COLA BATTLE 210 Kcals S: 54g 1X COCA COLA 500ml 210 Kcals S: 0g 105 X COKE ZERO 500ml SNACK SMART 1078 Kcals BEN & JERRYS POT 873 Kcals OPPO 1/2 POT 2 x DOUBLE STUFFED OREO NO VARIETY LEFT WANTING MORE. MATEASERS 58.5g KINDER BUENO 39g GOOD VARIETY LEFT SATISFIED. ICE CREAM SMART 1060 Kcals P: 58g 1086 Kcals P: 18g BEN & JERRYS POT TASTY BUT NO VARIETY OPPO POT HALO TOP POT GRAHAMS POT STILL TASTY AND LOTS OF VARIETY SMART OIL OLIVE OIL LOW CAL SPRAY 5 SPRAYS = 119 cals 5 cals PER TABLESPOON PER USE 365 DAYS*119 CALS = 43,435 CALS = 365 DAYS*5 CALS = 1,825 CALS = 12.41 Lbs Per Year 0.5 Lbs Per Year PROTEIN BATTLE 370g TOFU 410g CHICKPEAS 95g CHICKEN BREAST 150g SIRLOIN STEAK 173 Kcals 269 Kcals 533 Kcals 157 Kcals 125g LENTILS 46g VEGAN PROTEIN 145g 5% BEEF MINCE 39g WHEY PROTEIN 378 Kcals 171 Kcals 190 Kcals 170 Kcals 115g HEMP SEEDS 115g ALMONDS 137g SALMON FILLET 300g 0% GREEK YOGURT 644 Kcals 695 Kcals AVG. 448 Kcals 197g 366 Kcals AVG. 186 Kcals 207 Kcals 144g SNACK BEING TRYING TO BE REALISTIC HEALTHY Nutrients Nutrients Nutrients + LATE NIGHT CHOCOLATE CRAVING Chocolate Craving Crushed 896 CAL 115g Sugar 296 CAL 22g Sugar *100g of each fruit type* SNACK SMART Two Tablespoons of Olive Oil Per Day for a Week One Chocolate Bar Per Day for a Week 1,666 CAL 1,504 CAL PER WEEK PER WEEK *HIGH NUTRIENTS, LOW SATIETY, NOT CHOCOLATE* *SOME NUTRIENTS, HIGHER SATIETY, CHOCOLATE CRAVING COVERED* PASTA GATE UNCOOKED WEIGHT COOKED WEIGHT 100g 100g 355 CAL 156 CAL *PASTA PACKETS SHOW COOKED WEIGHT CALORIES AFTER WATER IS ABSORBED* SMART FRUIT 100g BANANA RAISINS RASPBERRIES KIWI 103 CAL 317 CAL 52 CAL 61 CAL 21g Sugar 4g Sugar 9g Sugar 21g Sugar DATES DRIED APRICOTS 281 CAL 250 CAL 69 CAL 32 CAL 66g Sugar 38g Sugar 16g Sugar 5g Sugar RED GRAPES STRAWBERRIES *FRUIT IS NOT CREATED EQUAL* THANK YOU Thank you very much for reading my recipe book. I'd appreciate any and all feedback possible so please drop me an email at eats@tylerbutt.com to let me know what you think! Again, if you want to dive a little deeper into building habits and learning how to eat better whilst staying accountable to your goals. Book your free call here.
