FLEXIBLE DIETING
BOOK OF RECIPES
O P T I O N S FO R E V E RYO N E FRO M T H OS E O F YO U W H O
A RE G LUT E N FRE E TO T H OS E W H O A RE V EG E TA RIA N
www.FlexibleDietingLifestyle.com
Facebook: Zach Rocheleau
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 dietitian 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 Genetic Potential Academy
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
Smoothies
Mango, mint &
cucumber smoothie
Iced latte protein smoothie
Supreme green smoothie
Raspberry, chocolate &
mint smoothie
Wake up protein smoothie
Alkalising tonic
Good morning protein
smoothie
Refresher cooler
Pina colada
Creamy blueberry
protein smoothie
Strawberry super shake
Treats & snacks
Protein gelatin
Raspberry & vanilla
energy balls
Protein cookie dough
1
1
2
2
3
4
4
5
5
6
7
8
9
10
Protein heaven bars
Berry sandwich bars
Very chocolatey brownies
Avocado nutella
Chocolate nut freezer bars
Raspberry & white
chocolate mousse
Choc nut butter cups
Dark and white choc
brownies
Choc coconut oatmeal
cookies
Protein mocha angel whip
Chewy choc protein bars
Raspberry dream
protein bars
Chocolate nut icecream
Banana bread
Blueberry protein muffins
Chickpea cookies
Banana berry freeze
Healthy hummus
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
Breakfast
Dinner
Breakfast burrito
29
Chickpea stew
55
Summer fruit oatmeal
30
Chicken nuggets
56
Chilli con cauli
57
Sizzle steak
58
Protein lavash bread crêpes 32
Mediterranean meatloaf
59
Egg fajita rice cakes
33
Mince masala
60
Summer fruit pancakes
34
Spicy Thai burgers
61
Protein pancakes
35
Satay spice kebabs
62
Chocolate nut pancakes
36
Lime chicken fajitas
63
Protein pudding
37
Warming stew
64
Wake me up burrito
38
Bacon and blue cheese
burgers
65
Butterfinger high volume
protein oatmeal
31
Spinach, egg & ham
muffins
39
Spinach and ricotta pizza
66
“5-a-day veg” omelette
40
Cauliflower cheese pizza
67
Baked pizza potato skins
68
Hello!
Welcome to Flexible Dieting Book of
Recipes! This has been in the making for
some time and I am very excited to have it
done for you guys! At GPA, we emphasize
the food is fuel analogy and stress that
exceptional nutrition is necessary to
exceptional results! Over the years I have
been guilty of not making my nutrition
a priority and it resulted in me not even
coming close to the results I wanted with
me or my clients!
This is where the Flexible Dieting Book of Recipes comes in! Not only can you eat
a nutritious diet but you can make it taste great as well! With this recipe book, we
wanted to give you recipes that will help you reach your goals as well as satisfying
your taste buds! The best diet is the one that you can do for the rest of your life and
we want our recipe book to be that tool that helps you along the way!
Zach Rocheleau
Owner/Head Coach
Genetic Potential Academy
www.FlexibleDietingLifestyle.com
www.FlexibleDietingLifestyle.com
INTRODUCTION
1
Contact us
www.FlexibleDietingLifestyle.com
email us: Theflexibledietinglifestyle@gmail.com
Instagram: TheFlexibleDietingLifestyle
Facebook: Zach Rocheleau
www.FlexibleDietingLifestyle.com
!NT" ODU# T!ON
2
Testimonials
“All my life I’ve struggled with my relationship
with food and my body. Mostly worrying
about losing weight and being skinny, not
about fueling my body. GPA has taught me
the healthy way to do all of the above and
that fueling your body with what it needs and
teaching it how to be strong are the only ways
to really feel that you are reaching your daily
potential. I’ve seen so much positive progress
mentally and physically and I can’t wait to
continue to grow.”
Perrin Bille
“GPA really enlightened me of the importance
of nutrition and the role it plays not only in
your general health but also in performance
as well! Zach teaches you to understand the
importance of how proper form and mobility
can lead only to success. With GPA’s constant
hard work and research,it is the place I trust
the most in developing a great athlete!”
Kevin Pilarski
www.FlexibleDietingLifestyle.com
!NT" ODU# T!ON
3
“I can honestly say that I feel like I am in my
30’s again and its only been 4 weeks! Training
with Zach has really allowed me to realize that
even though I am 72 years old, I can still grow
in my strength, build muscle and feel better
each and every day! Can’t wait to see if I can
get back to feeling like a 20 year old again!”
Doug Houseworth (72 years old)
“GPA has really helped me become a better
athlete! It used to hurt when I’d lift but at GPA
I learned the proper technique that allows me
to feel great when I’m lifting! My bench press
5 rep max has jumped by 30lbs in just the first
month! I can’t wait to see where I’ll be by the
beginning of next season! I recommend all
athletes who want to be at an elite level to join
us! You will only see great results!”
Tyreke Hubbard, High School Junior, All
County High School Running Back
“The first day I worked out with GPA was a big
wake up call. I was definitely not in the shape
I wanted to be in. One of my main goals was
to put on muscle mass, which I’ve struggled
with for the longest time. I have never been
able to put on significant amounts of muscle
but since I’ve been working with GPA, I have
went from 180 to 195 in 8 weeks while getting
significantly leaner as well! I feel like a new
person! Zach has taught me how to be a
healthier, more confident individual in just a
couple of weeks.”
Alex Varela (21 years old)
www.FlexibleDietingLifestyle.com
!NT" ODU# T!ON
4
Let’s get started...
Below are a few hints and tips to help you along the way.
We recommend you spare a few minutes to read this
before you get cooking.
COOKING WITH FATS AND OILS
For cooking and frying at high temperatures, coconut oil
is safe to use, as it remains stable at higher temperatures.
In other words, unlike many other oils and fats, it won’t
become damaged when heated above a certain
temperature. When oils become damaged, they turn
rancid, which can be damaging to your body. Coconut
oil is high in lauric acid, a fatty acid that is anti-fungal,
anti-bacterial and anti-viral.
For salads, use cold pressed extra virgin olive oils, sesame or peanut oils. There are
also a variety of fats and oils that should be avoided completely. All hydrogenated
and partially hydrogenated oils are bad for you and can contribute to a range of
serious health problems such as cancer, heart disease and immune dysfunction.
COCONUT FLOUR
A gluten free alternative to normal flour. This is a
versatile ingredient, which can be used in baking
and cooking. Also makes great pancakes!
WHERE TO BUY
Coconut Oil. From $13.00 for a 16oz pot on Amazon
Coconut Flour. From $13.00 for a 3lb bag on Amazon
www.FlexibleDietingLifestyle.com
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FLAXSEED
Flaxseed is rich in omega-3 fatty acids and fibre.
It is a great ingredient to use in cooking and baking,
e.g. spelt bread, cakes, pizzas (yes, healthy ones!),
mixed in with nut butter or humous dips, added to
pancake mixes, sprinkled over cereals or salads or
added to smoothies.
It’s best to grind the flaxseed up in a coffee grinder first, as it is not absorbed by
the body if left whole. If you mix flaxseed with water and leave to stand for 10
minutes, it develops a sticky coating, which makes it a great egg substitute in
baking (as do chia seeds). Always store your flaxseed in the fridge in an airtight
container.
STORECUPBOARD SAVIORS
There are plenty of simple ways to make your food taste
good. Why not keep your cupboards stocked up with
a handy supply of spices and rubs, which are generally
very cheap to buy, simple to use, and a much healthier
alternative to the artificial flavorings, additives and
sugars found in many of the processed sauces available.
Consider replacing cheap, processed table salt (which is
full of chemicals, and some brands even contain sugar!)
with a good quality organic sea salt or Himalayan pink salt. This salt contains many
beneficial minerals and can help balance electrolytes, eliminate toxins and support
nutrient absorption.
WHERE TO BUY
Flaxseed. From $7.00 for a 14oz bag on Amazon
Himalayan Pink Salt. From $14.00 for a 51b bag on Amazon
www.FlexibleDietingLifestyle.com
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A LITTLE SWEETNESS
Sugar gets a lot of bad press these days due to the
negative effects it can have on your health. For example,
excessive consumption suppresses the immune system
and reduces insulin sensitivity.
However, we believe it is important to consider the for and against, and not just
react to what we see in the news. If you lead a healthy lifestyle, eat a balanced,
varied diet, and enjoy moderate regular exercise, then there really shouldn’t be
cause for panic.
Within the huge category that sugar spans, are a range of good and bad food
choices. If, for example, you cut out all fruit for the rest of your life (because fruit
contains sugar), you might well miss out on some key nutrients. Plus you might
feel deprived.
Our advice to you is that it is your choice if you consume sugar and/or sugar
alternatives. But what is probably more important is to consider that worrying
about the matter could be equally bad or even worse for your health. Instead, why
not try to look at sugar and sugar alternatives as a ‘treat’ rather than a necessity...
something to really savour and enjoy every once in a while (without the guilt!!).
In some of our recipes we have used natural sweeteners such as Stevia. Many
research studies have been conducted on the safety of these products and while no
definite links have been made to any negative health effects, overall the evidence
for and against it is still inconclusive. If you’d prefer to swap the sweeteners in our
recipes with something else then feel free to do so. Home made apple sauce, raisins
and bananas can add enough sweetness to a variety of baking recipes.
Note: There are several forms of Stevia available - a very light powdery texture, and
a more granulated/grainy texture. In all of our recipes, we have used the granulated
version. We recommend you use the same, so that the ingredient weight is
accurate.
WHERE TO BUY
Stevia. From $13.00 for a 10oz bag on Amazon
www.FlexibleDietingLifestyle.com
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7
CHICKEN STOCK
Chicken stock is quick to make and so good for you!
Simply remove the meat from a roasted chicken and
place the carcass in a large pan full of water (enough to
cover the chicken). Season well with salt and pepper and
add a bay leaf. Simmer for 2 hours. Remove from heat
and allow to cool completely, then drain the liquid from
the carcass. Discard carcass and bay leaf. The stock can
be frozen or kept in the fridge for several days.
VEGETABLE STOCK
Add a drop of olive oil to a large saucepan over a medium heat. Add a large diced
white onion, a sliced leek, and chopped carrot and sweat for 2-3 minutes. Add
enough cold water to cover the vegetables and turn up the heat to high. Add some
finely chopped garlic, one stick of chopped celery, several chopped tomatoes, 1 tsp
dried parsley, half a tsp of black pepper, half a tsp salt, 1 tsp dried fennel, a sprig of
fresh or 1 tsp dried rosemary.
Stir well, bring to the boil, cover, then reduce to a simmer for 25 minutes. Pour the
stock through a sieve. Discard the vegetable pieces or re-use. The liquid stock can
be stored in the fridge for up to three days or frozen in batches for future use.
www.FlexibleDietingLifestyle.com
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8
Mango, mint &
cucumber smoothie
1 cup fresh mango, roughly chopped
cup cucumber
2 cups fresh spinach
1 tbsp coconut milk
5 ice cubes
3½ fl oz cold fresh water
1 sprig fresh mint
Put all the ingredients into
a blender and whizz until
smooth.
SERVES 2
PER SERVING:
81 Calories
16g Carbs
2g Protein
1g Fat
Iced latte protein smoothie
1 small banana
7-10 coffee ice cubes (made
with strong caffeinated or
decaffeinated coffee)
2 tbsps vanilla flavored
protein powder
5 fl oz cold fresh water
Put all the ingredients into
a blender and whizz until
smooth.
SERVES 1
PER SERVING:
218 Calories
25g Carbs
25g Protein
2g Fat
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Smoothies
!
"
Supreme green
smoothie
1 cup spinach leaves
1 tbsp fresh ginger, peeled
and roughly chopped
1 tsp wheatgrass powder
½ cup blueberries
7 fl oz cold water (add more or
less, depending on desired
consistency)
Put all the ingredients into
a blender and whizz until
smooth.
SERVES 1
PER SERVING:
64 Calories
11g Carbs
5g Protein
0g Fat
Raspberry, choc & mint smoothie
6.75 fl oz fresh milk (or use milk of
your choice e.g almond, coconut)
2 tbsps chocolate flavored
protein powder
½ cup frozen raspberries
3-5 fresh mint leaves
1½ tsps organic cocoa powder
½ tsp vanilla extract
Place all of the ingredients in a blender and
whizz until smooth. Blend well, adding more
water if required.
SERVES 1
PER SERVING:
278 Calories
15g Carbs
32g Protein
10g Fat
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Smoothies
!
#
Wake up protein
smoothie
4.5 fl oz black coffee or water
1 cup baby leaf spinach
2 tsps organic cocoa powder
¼ cup plain yogurt
2 tbsps chocolate flavored
protein powder
1 tsp peanut butter (no sugar added)
½ tsp ground cinnamon or ginger
2 tsps ground almonds
1 tsp chia seeds
4 ice cubes
Put all of the ingredients into a blender
(coffee first so that the blender doesn’t
jam) and pulse until smooth.
SERVES 1
PER SERVING:
304 Calories
15g Carbs
34g Protein
12g Fat
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Smoothies
!
3
Alkalising tonic
handful fresh spinach
2 kiwis, halved
4 tsp wheatgrass powder
juice of half a lemon
2 tbsps liquid chlorophyll
(optional) diluted
10 fl oz cold fresh water (more or
less, depending on desired
consistency)
Put all the ingredients into
a blender and whizz until
smooth.
SERVES 1
PER SERVING:
121 Calories
20g Carbs
8g Protein
1g Fat
Good morning protein smoothie
1 cup spinach leaves
1 tbsp fresh ginger, peeled
and roughly chopped
1 tsp wheatgrass powder
½ cup blueberries
7 fl oz cold water (add more or
less, depending on desired
consistency)
Put all the ingredients into
a blender and whizz until
smooth.
SERVES 1
PER SERVING:
64 Calories
11g Carbs
5g Protein
0g Fat
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Smoothies
!
$
Refresher Cooler
4 slices fresh mango
handful fresh spinach
4 tsps wheatgrass powder
handful cucumber, chopped
roughly
2 kiwis, peeled and diced
handful ice cubes
Put all the ingredients into a blender and
whizz until smooth. Add more water if
necessary to achieve the desired
consistency.
SERVES 1
PER SERVING:
109 Calories
21g Carbs
4g Protein
1g Fat
Pina colada
1 medium sized slice fresh
pineapple, chopped
1 tbsp light coconut milk
handful ice cubes
3 tbsps vanilla flavored whey or rice
protein powder (optional)
SERVES 2
PER SERVING:
145 Calories
7g Carbs
15g Protein
6g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Put all the ingredients into a blender and
whizz until smooth.
Smoothies
!
"
Creamy blueberry
protein smoothie
½ cup low fat plain yogurt
½ cup fresh or frozen blueberries
cup vanilla flavored whey or rice
protein powder
2 ice cubes
6.75 fl oz unsweetened almond milk
(or use milk of your choice)
Put everything into a blender and
pulse until smooth. Add more milk if
necessary, until you have the desired
consistency - this one tastes great
extra thick!
SERVES 1
PER SERVING:
191 Calories
18g Carbs
23g Protein
3g Fat
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Smoothies
!
#
Strawberry
super shake
13.5 fl oz unsweetened almond milk
½ cup strawberries
1 small banana
1 tsp chia seeds
drop of vanilla extract
¼ cup vanilla or strawberry flavored
whey or rice protein powder
Put everything into a blender and pulse
until smooth. Add more almond milk if
necessary, until you have the desired
consistency.
SERVES 2
PER SERVING:
185 Calories
22g Carbs
13g Protein
5g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Smoothies
!
7
Protein gelatin
1 sachet/pack sugar free strawberry
or raspberry gelatin* (use a vegetarian
gelatin if preferred)
9½ fl oz boiling water
2 heaped tbsps strawberry flavored
whey or rice protein powder
½ pint of cold water
½ cup mixed berries
SERVES 3
* If possible, use gelatin which is free
from artificial sweeteners, flavors,
and colorings
Add the gelatin to the boiling water. Stir
well until the gelatin has dissolved.
Stir in the protein powder. Top up with cold
water.
Pour into dessert bowls or glasses and add
the berries.
Refrigerate until set.
Store in the refrigerator for up to 3 days,
PER SERVING:
60 Calories
2g Carbs
13g Protein
0g Fat
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Treats
& Snacks %
!
Raspberry & vanilla
energy balls
cup raspberries
1 tsp pure maple syrup (or
sweetener of your choice)
¼ tsp ground cinnamon
pinch of nutmeg
1 cup old fashioned oats (use gluten
free oats if preferred)
1 tsp vanilla extract
cup pitted dates, chopped finely
¼ cup ground almonds
2 heaped tbsps chocolate or vanilla
flavored protein powder
8 brazil nuts, finely chopped
2.25 fl oz light unsweetened
coconut milk
cup desiccated coconut
Pour the raspberries into a fine sieve and
position over a large bowl.
Using the back of a wooden spoon, press the
raspberries gently, extracting the raspberry
juices into the bowl.
Discard the raspberry seeds.
Add all of the other ingredients to the large
bowl, except the desiccated coconut. Mix
thoroughly and refrigerate for at least an
hour until the mixture firms up.
Divide the mixture into 9, and roll into balls
using your hands. Pour the desiccated
coconut onto a plate and roll each ball in
the coconut, to give them an even coating.
Store in an airtight container and refrigerate
for up to 3 days.
MAKES 9 ENERGY BALLS
PER BALL:
178 Calories
16g Carbs
6g Protein
10g Fat
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Treats
& Snacks &
!
Protein cookie dough
260g Garbanzo Beans
60ml Sugar Free Maple Syrup
1.5 oz imitation vanilla flavoring
1 scoop vanilla protein powder
6 tbsp PB2
stevia to taste
pinch of salt
sprinkle chocolate chips (of
your choice)
SERVES 1
Blend Garbanzo beans, maple syrup and
imitation vanilla together until smooth.
Then put the blended mixture into a bowl.
Add the rest of the ingredients except for
the PB2.
Put the PB2 in a separate bowl and mix in
a little water. Mix well and add more water
until you have a runny mixture.
Then add that to the blended bean mixture
and mix well.
Add chocolate chips of your choice. Enjoy!
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "'
!
Protein heaven bars
3 medium sized bananas
cup crunchy peanut butter/
almond butter (no added sugar)
2 medium sized eggs
1 egg white
½ cup old fashioned oats (use
gluten free oats if preferred)
4 tsps ground almonds
2 tbsps flaxseed, whole or ground
3 tbsps chocolate flavored whey
or rice protein powder
cup organic raisins
1½ tbsps dark chocolate (minimum
70% cocoa), finely chopped
Preheat oven to 375˚F.
Line a baking tray with parchment paper.
In a large bowl, mash the bananas.
Add all of the other ingredients and mix
thoroughly. Pour the mixture onto the tray
and flatten with a spoon.
Bake in the oven for 15 minutes.
Allow to cool on a rack, then chop into
nine pieces.
Store in an airtight container for up to
four days.
MAKES 9 BARS
Top Tip:
1½ cups blueberries will work as
an alternative to the banana.
It also reduces the carbs.
PER SERVING: with banana / blueberries
169 Calories / 160 Calories
13g Carbs / 11g Carbs
11g Protein / 11g Protein
8g Fat / 8g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks ""
!
Berry sandwich bars
¾ cup coconut flour
4 tbsps vanilla flavored whey or rice
protein powder (optional)
1 tbsp ground flaxseed
½ tsp baking soda
1½ tsps cinnamon
½ tsp sea salt
3 tbsps organic coconut oil
2 tbsps light unsweetened
coconut milk
4 medium sized eggs
2 tsp vanilla extract
5 pitted dates, finely chopped
2 cups mixed berries
2 tsps unsweetened coconut flakes
Divide the dough in half and press half
evenly into the bottom of the parchment
lined pan. Spread the berries evenly over
top of the dough.
On a separate sheet of greaseproof paper,
gently shape the remaining dough into a
similar size and shape as before. Lift the
dough onto the paper and transfer over
the berries like a lid, removing the paper
as you go. If it breaks apart, that’s fine,
just cover the berries as much as possible.
Sprinkle the dough lid with coconut flakes,
and press lightly to hold them in place.
Bake for 20 minutes, until the coconut is
golden and they spring back to the touch.
Allow to cool in the pan completely before
cutting into squares. Store in an airtight
container and refrigerate for up to 4 days.
MAKES 8 SQUARES
Preheat the oven to 350˚F. Line a 9x9 inch
baking tray with baking paper.
Sieve the flour into a bowl and add the
protein powder(if using), flaxseed, baking
soda, cinnamon, and salt. Set aside.
In a separate bowl whisk together the
coconut oil, coconut milk, eggs, and
vanilla until creamy. Add the dates then
slowly stir in the flour mixture until well
combined and a firm dough forms.
PER SQUARE:
204 Calories
12g Carbs
12g Protein
12g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "#
!
Very chocolatey
brownies
1 medium sized apple, peeled
and finely sliced
1 tsp stevia
1 large ripe banana, mashed
1 egg
1 egg white
cup pitted dates, finely
chopped
2 tbsps ground flaxseed
4 tsps acacia honey
1 tsp vanilla extract
½ cup coconut flour
2 tbsps ground almonds
cup old fashioned oats (use
gluten free oats if preferred)
4 tsps organic cocoa powder
3 tbsps chocolate flavored
protein powder
1 tsp baking soda
2 tbsps dark chocolate (70%
cocoa), finely chopped
pinch of salt
Bring a small saucepan of water to the boil.
Add the apple and simmer gently for around
four minutes, until soft. Remove from heat
and drain through a fine sieve. Stir gently to
remove excess water. Transfer apple to a bowl,
stir in the stevia and leave to cool.
Preheat oven to 300˚F.
Line a baking tray with baking paper.
In a large bowl, mash the banana. Add the
apple, egg, egg white, dates, flaxseed, honey
and vanilla extract and mix well.
In a separate bowl mix together the flour,
almonds, oats, cocoa powder, whey protein,
baking soda, dark chocolate and salt.
Pour the wet mixture into the dry mixture
and stir until thoroughly combined. Pour the
mixture into the baking tray and gently shape
into a rectangle with a spatula so that the
mixture is around 1 inch thick.
Bake in the oven for 25 minutes or until
center is cooked. Use a skewer to pierce the
center of the mixture. If it comes out clean
then it is cooked.
MAKES 12 BROWNIES
PER BROWNIE:
146 Calories
15g Carbs
8g Protein
6g Fat
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Treats
& Snacks "3
!
Avocado ‘Nutella’
2 tbsps organic coconut oil
6 tbps dark chocolate (minimum
70% cocoa)
½ cup raspberries
4 tsps organic cocoa powder
2 tbsps acacia honey
2 tbsps smooth or crunchy peanut
butter (no added sugar)
2 tsps vanilla extract
2 ripe avocados, peeled and mashed
thoroughly or blended until smooth
2 tbsps chocolate flavored whey or
rice protein powder (optional)
SERVES 6
Delicious with fresh fruit or
spread onto organic oatcakes
Put the oil and 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 shallow dish of water. Melt the
chocolate and oil slowly, stirring regularly.
Remove from heat.
Pour the raspberries into a fine sieve and
position over a large bowl.
Using the back of a wooden spoon, press
the raspberries gently, extracting the
raspberry juices into the bowl. Discard the
raspberry seeds.
Add the raspberry juice and all of the
remaining ingredients to the melted
chocolate and stir thoroughly into a
smooth paste. Divide into 6 small pots
cover and refrigerate until ready to serve.
PER SERVING
281 Calories
15g Carbs
8g Protein
21g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "$
!
Chocolate nut
freezer bars
4 tsps ground almonds
4 tsps ground hazelnuts
4 tbsps chocolate flavored whey
protein (optional)
2 tbsps organic almond butter
2 tbsps ground flaxseed
1 tbsp ground cinnamon
2 tbsps organic dark chocolate
(minimum 70% cocoa)
1 tsp chopped hazelnuts for
topping (optional)
MAKES 6 SERVINGS
Mix all of the ingredients (except for the
dark chocolate and chopped hazelnuts) in a
bowl. Gradually add small amounts of cold
water and mix well until the mixture forms
the consistency of a thick paste.
Cover two baking trays with baking paper.
Spoon the mixture in a long thick line onto
each tray. Bring the baking paper up and
around the long sides of the mixture, to
help it keep its shape.
Use several pegs to clip the baking paper
together over the bars. Freeze for 20
minutes or until the bars are firm.
Melt the chocolate slowly over a very low
heat, stirring constantly. Remove from heat.
Remove the bars from the freezer.
Unclip the pegs, and slowly peel away
the baking paper. Cover the bars with
melted chocolate and sprinkle with the
hazelnuts, if using.
These bars can be kept in the fridge for up
to 3 days or frozen for up to 2 weeks.
If freezing, allow 10-15 minutes to thaw
before serving.
PER SERVING
176 Calories
5g Carbs
12g Protein
12g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks ""
!
Raspberry & white
chocolate mousse
6.75 fl oz unsweetened almond milk
1 sheet gelatine
4 tsps ground almonds
cup low fat quark or yogurt
1½ tbsps white chocolate (no
added sugar)
1½ tsps stevia (or use a sweetener
of your choice)
2 tbsps freeze dried raspberries or
small handful fresh raspberries
½ cup vanilla flavored whey or
rice protein powder
handful fresh raspberries to serve
(optional)
SERVES 2
In a saucepan, heat the almond milk and
reduce to a gentle simmer.
Add the gelatine and stir until dissolved.
Stir in the almonds and remove from the
heat.
Keep stirring until mixed in thoroughly
(around 1-2 minutes).
Add the quark, chocolate and stevia and
whisk until thoroughly combined and there
are no lumps in the mixture. Stir in the
raspberries.
Whisk in the protein powder and mix well,
removing all lumps.
Pour into 2 serving dishes and leave to
cool. Refrigerate until set.
Serve topped with fresh raspberries.
PER SERVING:
279 Calories
12g Carbs
33g Protein
11g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "#
!
Choc nut
butter cups
1½ tbsps organic coconut oil
½ cup dark chocolate (minimum
70% cocoa)
1.4 fl oz light coconut milk (use the
liquid part not the solid)
cup nut butter (reduced salt
and sugar)
1 small ripe banana, mashed
1 tsp desiccated coconut (optional)
MAKES 8 CUPS
Put the coconut oil and 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 heatproof bowl containing the
chocolate into the shallow dish of water.
Melt the chocolate and oil slowly, stirring
regularly. Remove from heat. Stir in the
coconut milk.
Put 2 mini cake cases into 8 compartments
of a mini cake tray (doubling up the cases
makes them more robust).
Spoon in a small amount of chocolate
mixture into the base of each case and
then cover the sides of the cases to form
a well.
Refrigerate for 5 minutes until set.
Spoon in a small amount of nut butter
into each well of chocolate. Top with a thin
layer of banana.
Cover the banana completely with a layer
of chocolate.
Freeze for 20 minutes or until ready
to serve.
PER CUP:
178 Calories
11g Carbs
2g Protein
14g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "7
!
Dark & white
choc brownies
1 tbsp dark chocolate (minimum
70% cocoa), finely chopped
1 tbsp white chocolate (no sugar
added), finely chopped
small amount of oil or organic
butter to grease loaf tin
½ cup oat bran
2 tbsps coconut flour
1 tbsp stevia (or sweetener of your
choice)
¾ cup chocolate or vanilla flavored
whey or rice protein powder
cup organic cocoa powder
1 medium sized free range egg
3 egg whites
5.4 fl oz unsweetened almond milk
2 tbsps crunchy peanut / almond
butter (no sugar added)
Preheat oven to 350˚F.
MAKES 6 SERVINGS
Pour mixture into the loaf tin and shape
into a rectangle. Bake for 30 minutes,
or until the brownie springs back to the
touch. Insert a skewer into the center to
test if it’s cooked – it will come out clean
if it is. Remove from tin and place on a wire
rack to cool.
Put the white and dark 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 heatproof bowl containing the
chocolate into the shallow dish of water.
Melt the chocolate slowly, stirring
regularly. Remove from heat.
Lightly grease a medium sized loaf tin and
line the base with baking paper.
Mix the oat bran, flour, stevia, protein
powder and cocoa powder in a large bowl.
In a separate bowl whisk the egg and
whites for 30 seconds. Stir the almond
milk and nut butter into the eggs until well
combined. Mix the wet and dry mixture
together until well combined. Stir in the
melted chocolate.
PER SERVING:
201 Calories
12g Carbs
18g Protein
9g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "%
!
Choc coconut
oatmeal cookies
cup oatmeal
cup oat bran
2.75 fl oz cold water
cup crunchy peanut butter /
almond butter (reduced salt and
sugar)
1 tbsp stevia (or use sweetener of
your choice)
2 tsps honey
3 tsps organic cocoa powder
MAKES 10 COOKIES
Preheat oven to 350˚F.
In a bowl, mix together the oatmeal
and oat bran. Add the water and
combine thoroughly. Mix in the nut
butter, stevia, honey and cocoa powder
until well combined.
Using your hands, roll the mixture into
10 balls. If the mixture is a little sticky,
sprinkle a light dusting of oatmeal onto
a wooden board and lightly coat each
ball. Gently press the balls into discs –
around 5mm thick.
Line a baking tray with parchment
paper and place the cookies on the
tray. Bake for 20-25 minutes until the
cookies are firm.
Allow to cool on the tray for 5 minutes,
then transfer to a wire rack to cool.
PER COOKIE:
84 Calories
9g Carbs
3g Protein
4g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks "&
!
Protein mocha
angel whip
10 fl oz unsweetened almond milk
cup chocolate flavored whey
or rice protein powder
½ tsp xantham gum
cup low fat quark or yogurt
1 tsp coffee granules (decaf or
caffeinated)
To serve:
2 cups mixed berries or ½ cup
raspberries
2 tsps dark chocolate (minimum
70% cocoa), grated
SERVES 3
Put half of the almond milk, plus the
protein powder, xantham gum, quark
and coffee granules in a large bowl
and whisk.
Slowly, whisk in the remaining
almond milk.
Spoon the berries into dessert bowls.
Top with the protein mixture. Chill for
at least 30 minutes.
Sprinkle over the grated chocolate
and serve with berries.
PER SERVING:
127 Calories
10g Carbs
15g Protein
3g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #'
!
Chewy choc
protein bars
1 fl oz unsweetened almond
milk
¼ cup chocolate flavored
whey or rice protein powder
2 tbsps crunchy peanut butter /
nut butter of choice (reduced
salt and sugar)
¼ cup organic oats (use
gluten free if preferred)
1 tbsp organic sultanas
1 tsp roasted mixed nuts
2 tsps ground almonds or
dessicated coconut
Mix the almond milk and protein
powder in a bowl.
Mix in the remaining ingredients,
except for the ground almonds /
coconut.
Sprinkle the almonds / coconut onto
a plate. Form the mixture into a bar,
then roll in the almonds / coconut, c
SERVES 2
PER SERVING:
231 Calories
17g Carbs
16g Protein
11g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #"
!
Raspberry dream
protein bars
1¼ tbsps freeze dried raspberries
or small handful frozen raspberries,
chopped finely
cup vanilla flavored whey or rice
protein powder
2 tbsps coconut flour
1 tbsp stevia (or use a sweetener of
your choice
cup dried figs, chopped very finely
2 fl oz unsweetened almond milk
1 tsp vanilla extract
1½ tbsps chopped roasted hazelnuts
¼ cup white chocolate (no sugar
added)
MAKES 6 BARS
Line a large plate with baking paper.
Put the raspberries in a large bowl and
add the protein powder, flour, stevia and
figs. Mix well.
Add the almond milk and vanilla
extract and mix together with your
hands to form a thick paste. Divide
the mixture into 6 and form into discs.
or bars. Roll in the hazelnuts, covering
evenly.
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 shallow dish of water. Melt
the chocolate slowly, stirring regularly.
Remove from heat and leave to stand
for 5 minutes.
Drizzle the chocolate finely over the
bars in thin lines or cover the bar
completely. Refrigerate for 30 minutes
or until the chocolate has set.
PER BAR:
170 Calories
19g Carbs
10g Protein
6g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks ##
!
Chocolate
nut icecream
cup 0% fat Greek yogurt (use
dairy free yogurt if preferred)
2 medium sized ripe bananas, sliced
3 heaped tbsps chocolate flavor
whey protein
1 tsp vanilla extract
2 tsps dark chocolate (minimum
70% cocoa), finely chopped
4 tsps chopped hazelnuts
Put the yogurt, banana, whey protein
and vanilla extract in a blender. Pulse until
creamy.
Stir in the dark chocolate and nuts.
Divide into 6 small freezer proof pots
Freeze for at least 2 hours. Remove from
freezer 15 minutes before serving.
SERVES 6
PER SERVING:
156 Calories
14g Carbs
16g Protein
4g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #3
!
Banana bread
small amount of oil or butter to
grease loaf tin
3 ripe bananas
2 eggs
cup organic butter, melted
1 cup gluten free plain flour
cup oat bran
1½ tsps baking powder
pinch of salt
1 tsp ground cinnamon
4 tsps stevia (or use a sweetener
of your choice)
MAKES 11 SLICES
Preheat oven to 350˚F. Grease the insides
of a medium sized loaf tin.
Mash the banana thoroughly in a bowl.
In a separate bowl, whisk together the
eggs and stir in the melted butter. Add the
banana and stir well.
In a separate bowl, mix together the dry
ingredients. Pour the wet mixture into the
dry ingredients and mix together with an
electric hand whisk.
Pour into the loaf tin and use a spatula to
gently even out the mixture.
Bake for 30 minutes then reduce the
oven temperature to 325˚F and bake for
15-25 minutes, until the loaf is a rich
golden color.
Allow to stand for 5 minutes, then
remove from tin and leave to cool on
a wire rack.
PER SLICE:
163 Calories
22g Carbs
3g Protein
7g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #$
!
Blueberry
protein muffins
small amount of organic coconut
oil to grease tin
2 cups blueberries
cup low fat quark or yogurt
3 egg whites
1 tsp vanilla extract
1 large pinch baking soda
¾ cup vanilla or banana flavored
whey or rice protein powder
2 tsps stevia (or use sweetener of
your choice)
1 cup oatbran
2 tsps ground cinnamon
MAKES 7 MUFFINS
Preheat oven to 350˚F.
Grease 7 muffin tin compartments with
coconut oil.
Mash the berries thoroughly in a bowl.
Stir in the quark, egg whites and vanilla
extract and mix well until thoroughly
combined.
In a separate bowl, mix the remaining
ingredients together.
Pour the wet mixture into the dry
mixture and mix thoroughly to combine.
Spoon the mixture into 7 of the muffin tin
compartments.
Bake in the oven for 15 minutes or
until golden brown and spring back to the
touch. Remove muffins from the tin and
allow to cool on a wire rack.
PER MUFFIN:
118 Calories
11g Carbs
14g Protein
2g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #"
!
Chickpea cookies
¼ cup ground almonds
3 tbsps peanut / hazelnut / cashew
butter (no added sugar)
3 tbsps acacia honey
2 tsps vanilla extract
½ tsp sea salt flakes
1 tsp bicarbonate of soda
1 x 400g can chickpeas, drained
2 tsps organic cocoa powder
2 tbsps dark chocolate (70% cocoa),
grated or finely chopped
Preheat oven to 350˚F.
Line a baking tray with baking paper.
Mash or blend all of the ingredients
(except for the dark chocolate) until fairly
smooth.
Spread the mixture onto the baking tray.
Sprinkle the dark chocolate over the top
and lightly press into the mixture.
Bake for 15 minutes or until a golden
brown. Allow to cool on a wire rack,
then divide into 9 squares.
MAKES 9 COOKIES
PER COOKIE:
136 Calories
11g Carbs
5g Protein
8g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks ##
!
Banana-berry
freeze
1 banana
2½ cups frozen raspberries
cup low fat Greek yogurt (use
dairy free yogurt if preferred)
1 tbsp acacia honey
1 sheet baking paper
SERVES 4
Cut the banana into thin slices, and place
on a lined tray. Freeze for one hour.
Remove bananas from the freezer and
place in a food processor with the frozen
raspberries.
Leave for 10 minutes to soften up. Add
honey and yogurt and pulse until creamy.
If the processor gets stuck, wait a few
minutes for the mixture to soften up
before continuing.
Serve immediately or freeze for a later
date. Remove from the freezer 15 minutes
before serving.
Top Tip:
A healthy dessert packed full
of antioxidants, ideal for
entertaining guests
PER SERVING:
109 Calories
21g Carbs
4g Protein
1g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #7
!
Healthy hummus
1 x 400g can chickpeas
juice of 1 lemon
2 tbsps tahini
2 tsps olive oil
1 tsp ground cumin
½ tsp ground coriander
pinch cayenne pepper
3 garlic cloves
salt and pepper to season
SERVES 15
Empty the can of chickpeas into a saucepan.
Bring to a gentle simmer and cook for
5 minutes.
Remove from heat, drain and leave to cool.
Put all of the remaining ingredients into a
blender and whizz until smooth.
Refrigerate until ready to serve.
Suggestion:
Try adding any of these ingredients for
delicious variations: sundried tomatoes,
olives or roasted red peppers.
PER SERVING:
52 Calories
7g Carbs
2g Protein
2g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Treats
& Snacks #%
!
Breakfast burrito
3 medium sized eggs, yolks and
whites separated
1 tsp organic coconut oil
half a small red onion, finely
chopped
1 tomato, finely chopped
1 green chilli, finely chopped
½ yellow or red bell-pepper, diced
handful fresh cilantro,
finely chopped
½ cup cooked chicken/meat
free chicken*
¼ avocado, cut into small chunks
10
SERVES 1
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Whisk the egg whites.
Melt half of the coconut oil in a lightly
warmed skillet. Pour half the egg whites
into the pan, swirling to spread them
evenly. After 30 seconds, cover and cook
for 1 minute. Use a spatula to loosen and
slide onto a plate. Repeat this process with
remaining egg whites.
PER SERVING:
540 Calories
20g Carbs
43g Protein
32g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Sauté the onion with the remaining oil
for one minute then add tomato, chilies,
bell-pepper, cilantro and chicken. Whisk
egg yolks and pour into the pan, mixing
well into the other ingredients.
Add the avocado then spoon half of the
filling onto each egg white. Roll the egg
white up into burritos.
A perfect weekend treat!
Breakfast
!
#&
Summer fruit
oatmeal
½ cup old fashioned oats (use
gluten free oats if preferred)
5 fl oz cold water
cup mixed berries (fresh or
frozen) plus a few extra for
topping
3 tbsps strawberry or vanilla
flavored protein powder
SERVES 1
Mix the oats and water in a saucepan over
a medium heat. Bring to the boil then
reduce to a gentle simmer. Stir constantly
until the porridge starts to thicken.
Add the berries and continue to cook,
stirring for 1-2 minutes. Add more water
if required if the mixture looks too thick.
Taste test the porridge to ensure that the
fruit is heated through. Remove from
heat and stir in the protein powder until
thoroughly combined. Sprinkle over a
few extra berries and serve.
Top tip:
This high carb recipe makes an ideal
post-workout breakfast.
If possible, presoak the oats for
8 hours or more. This makes it
much easier for the body to digest.
It also speeds up the cooking
process, which is ideal if you are
short on time in the mornings.
PER SERVING:
346 Calories
36g Carbs
37g Protein
6g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3'
Butterfinger high
volume protein
oatmeal
40g old fashioned oats (use gluten
free oats if preferred)
30g vanilla flavored protein powder
6 oz sugar free vanilla coconut milk
(Can use almond milk as well)
1 oz of water
1 tbsp of peanut butter
½ tsp of vanilla extract
½ tsp of butter extract
2 tablespoons of cocoa powder
8g of instant sugar free fat free
butterscotch pudding
1 tbsp of sugar chocolate syrup
SERVES 1
Add the oats, coconut milk and water to
bowl and microwave for 90 seconds.
Then take out and stir in a little more
water.
Repeat this process for 3 total times.
Once it is done, immediately add in the
rest of your ingredients while the oatmeal
is pretty hot.
Mix all ingredients together.
Put in fridge overnight for overnight oats
Or enjoy right then!
Tip: Put in fridge for about 4 hours and
it will harden up – ideal for a dessert.
PER SERVING:
364 Calories
48g Carbs
37g Protein
15g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3"
Protein lavash
bread crêpes
1 Josephs Lavash Bread
1 oz of Fat Free Cream Cheese
½ scoop protein powder of your
choice
Pour protein powder into bowl.
MAKES 1 SERVING
Put protein paste into the freezer for 5
minutes.
Add liquid a little bit at a time and
mix in until you have a thick paste like
texture.
Lay lavash bread flat and spread Fat
Free Cream Cheese over the whole
thing.
Take protein paste out of the freezer
and add to the lavash bread over the
cream cheese.
Roll lavash bread up into a crêpe.
Put oven on broil and place crêpes in
the oven.
Broil until crêpe is golden.
Top with whatever topping you would
like that will compliment the flavor
protein powder you used.
Enjoy!
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3#
Egg fajita rice cakes
1 egg
3 egg whites
veggies of choice
1 green pepper, chopped
half an onion, chopped
1 serving of 95% guacamole
or avocado
½ serving of low fat queso
10g of Siracha
2 rice cakes
SERVES 1
Mix egg white and egg together.
(you are going to make this into an
omelette so try and mix it together
as much as possible).
In a separate pan add the peppers and
onions and sauté them on 6-7 heat.
Lay out two rice cakes on a plate.
Split the egg omelette in half and add
each to a rice cake.
Then add queso on top, plus the avocados
and siracha.
Microwave for 30 seconds.
Take pepper and onions out of pan and
add to the rice cakes. Enjoy!
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
33
Summer fruit
pancakes
3 tsps coconut flour
2 medium sized eggs
½ tsp ground cinnamon
2 tsps stevia
1 tsp organic coconut oil
1 tbsp low fat Greek yogurt (use
dairy free yogurt if preferred)
1 cup mixed berries and fruit,
chopped into small pieces
Suggestion:
SERVES 1
Heat the coconut oil in a pan to a
medium/high heat and then pour in a
small amount of the mixture into the
center of the pan (around 50ml).
Choose low/medium-sugar fruits,
such as blueberries, kiwis and strawberries,
rather than high-sugar fruits, such as
bananas, apples and mangos if you are
limiting your carb intake
Place the flour, eggs, cinnamon and stevia/
xylitol in a blender and mix until smooth.
Add more flour if necessary to achieve a
medium consistency (pourable but not
runny).
Move the pan around gently to even out
the mixture into a circular shape. When
small holes appear in the pancake, turn
it over and heat on the other side for 1-2
minutes. Repeat with the remaining batter.
Serve with yogurt and fruit.
PER SERVING:
339 Calories
14g Carbs
19g Protein
23g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3$
Protein pancakes
4 medium sized eggs
1 egg white
¼ cup vanilla or chocolate
flavored whey or rice protein
powder
1 medium sized banana
cup old fashioned oats (use
gluten free oats if preferred)
1 tsp cinnamon
2 tsps stevia/honey
1 tbsp coconut flour
1 tbsp organic coconut oil
MAKES 4 PANCAKES
Put all of the ingredients in a blender and
mix together. Add a little water if necessary
to achieve the right consistency. The
mixture should be quite thick but pourable.
Heat a small amount of the oil in a large
non stick pan, over a medium / high heat.
Pour a quarter of the mixture into the
center of the pan. Move the pan around
gently to even out the mixture into a
circular shape.
When small holes appear in the pancake,
turn (or flip) it over and heat on the other
side for 1-2 minutes. Transfer to a plate.
Add more oil and repeat with the remaining
batter.
These can be kept in the fridge for up to
3 days.
PER PANCAKE:
193 Calories
14g Carbs
14g Protein
9g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3"
Chocolate
nut pancakes
3 heaped tsps coconut flour
2 tbsps chocolate flavored
protein powder
cup old fashioned oats (use
gluten free oats if preferred)
2 medium sized eggs
1 egg white
1 tsp cocoa powder
1 tsp stevia (or use sweetener
of your choice)
4 tsps dark chocolate (minimum
70% cocoa)
1 tbsp crunchy peanut butter
(no added sugar)
2 tsps organic coconut oil
MAKES 5 PANCAKES
Put all of the ingredients except for the oil
into a blender and mix together. Add a little
water if necessary to achieve the right
consistency. The mixture should be quite
thick yet runny enough to pour.
Heat some of the coconut oil in a large non
stick pan over a medium/high heat. Pour
one quarter of the mixture into the center
of the pan. Move the pan around gently to
even out the mixture into a circular shape.
PER PANCAKE:
148 Calories
9g Carbs
10g Protein
8g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
When small holes appear in the pancake,
turn or flip it over and heat on the other
side for 1-2 minutes.
Transfer pancake to a plate. Add more oil to
the pan and repeat the process with the
remaining batter.
These can be kept in the refrigerator for up
to 2 days.
Serving suggestion:
Serve with a dollop of Greek yogurt,
black cherries (fresh or frozen) and some
grated dark chocolate.
Breakfast
!
3#
Protein pudding
1 serving of Dannon Light and
Fit Vanilla Greek Yogurt
1 Serving of Dannon Light and
Fit Vanilla Yogurt
1 Serving of sugar free fat free
pudding mix (flavor of your
choice)
SERVES 1
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Mix both the yogurts together.
Add pudding mix, then mix the ingredients
for 2-3 minutes until it has a pretty thick,
pudding like consistency.
Throw in freezer for about 10 minutes.
Enjoy!
Breakfast
!
37
Wake me up burrito
2 tsps organic butter or coconut oil
1 x 5.25 oz wild Alaskan salmon fillet
or cooked chicken breast, sliced
2 eggs
1 egg white
salt and pepper to season
2 tbsps plain yogurt
3 slices red grapefruit, chopped
into small pieces
2 tsps walnut pieces, chopped roughly
cup cooked beetroot, diced
one third of a large avocado, diced
SERVES 1
Melt half of the butter / oil in a pan over
a medium heat. Fry the salmon (if using)
for 10 minutes, or until cooked thoroughly
(the flesh will be a pale pink when cooked).
Remove from heat and set aside.
In a jug, beat the eggs and egg white and
season well with salt and pepper.
Melt the remaining butter / oil in a large
saucepan over a medium / high heat.
Pour in the eggs, and tilt the pan gently
so that the egg covers the base. Cook the
eggs gently on one side for 2-3 minutes
until firm. Remove from heat.
Using a spatula, gently lift up one edge of
the cooked egg, and roll it into a ‘tube’.
Remove carefully from the pan using a
spatula or fish slice and transfer to a large
plate. Unroll again, so that it lies flat on
the plate.
Break the cooked salmon up into small
pieces. Spoon the yogurt, grapefruit,
walnut, salmon / chicken, beetroot and
avocado in a line down the center of the
cooked egg. Wrap one side of the cooked
egg up over the filling, and gently roll up
into a wrap. Cut in half, and serve.
PER SERVING:
589 Calories
12g Carbs
37g Protein
52g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3%
Spinach, egg
& ham muffins
small amount of oil or butter to
grease muffin tin
1 tsp ghee or organic butter
cup closed cup mushrooms,
chopped into small pieces
6 medium sized free range eggs
1.5 fl oz unsweetened almond milk
2 slices wafer thin ham, cut into
small pieces
small handful spinach leaves,
chopped into small pieces
salt and pepper to season
½ cup low fat cheese, grated
MAKES 6 MUFFINS
Preheat oven to 350˚F.
Grease 6 compartments of a muffin tin.
Melt the butter / ghee in a non stick
frying pan over a medium heat. Gently
sauté the mushrooms for 3-4 minutes,
until soft. Remove pan from heat.
Whisk the eggs in a bowl, and mix in all
of the remaining ingredients, except for
the cheese and mushrooms.
Spoon the mushrooms into the base of
the 6 muffin compartments, then add the
egg mixture. Sprinkle the cheese over the
top of each muffin.
Bake for 25-30 minutes, until the muffins
spring back to the touch.
Remove from the tin and leave to cool for
5 minutes before serving.
PER MUFFIN:
112 Calories
1g Carbs
9g Protein
8g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
3&
“5-a-day veg” omelette
3 medium sized eggs plus
1 egg white, beaten
2 tsps organic coconut oil
2 medium sized mushrooms, sliced
3 medium sized broccoli florets,
finely chopped
¼ red bell-pepper, finely chopped
2 scallions, finely chopped
Himalayan sea salt to season
handful baby leaf spinach, roughly
chopped
When the center of the omelette begins
to firm up, add the spinach over the entire
omelette. Then carefully add the other
vegetables on top of the spinach, so that
it wilts. Cook for around 1-2 minutes.
Using a wooden slice fold the omelette in
half. Remove the omelette from the pan
and serve.
Any leftovers can be kept in the fridge for
up to 3 days.
SERVES 2
Break the eggs and whites into a jug
and beat with a fork and season well.
Melt half of the oil in a non-stick
frying pan over a medium heat and
add all of the chopped vegetables
except for the spinach.
Sauté for 5 minutes, until softened.
Remove from heat and set aside.
Remove any bits from the pan.
Melt the remaining oil. Pour the
eggs into the pan. Cook gently for
around 3-4 minutes until the edges
of the mixture start to crisp.
PER SERVING:
210 Calories
4g Carbs
17g Protein
14g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Breakfast
!
$'
Protein pizza
small amount of organic coconut
oil for greasing
4 medium sized eggs
3 egg whites
Himalayan pink salt to season
2 heaped tbsps old fashioned oats
(use gluten free oats if preferred)
7 cherry tomatoes, halved
2 cups baby leaf spinach, finely
chopped
1 green chilli, finely chopped
½ a large green bell-pepper, finely
chopped
1 tsp paprika
½ tsp dried oregano
Top tip:
This pizza makes a great portable snack
Preheat oven to 300˚F.
Lightly grease a large round ovenproof
dish with coconut oil.
Whisk the eggs and egg whites in a jug
and season well with Himalayan salt.
Add the oats, vegetables, dried spices
and herbs. Stir well. Pour into the dish
and cook for 10 - 15 minutes.
Refrigerate any leftovers for up to
3 days.
MAKES 8 SLICES
PER SLICE:
63 Calories
4g Carbs
6g Protein
3g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
$"
B.C.T.A.
(Bacon, Chicken, Tomato, Avocado)
2 tsps organic coconut oil
2 rashers unsmoked bacon
(use a vegetarian bacon* if
preferred)
2 scallions, chopped
2 chicken breasts, halved/
vegetarian chicken*
2 beef tomatoes, cut into slices
half an avocado, mashed
SERVES 2
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Suggestion:
Try to use unprocessed bacon, preferably
cured with natural ingredients, that
contains no added artificial ingredients
or preservatives. Try your local
butcher or farm shop
In a frying pan, melt the oil over a medium
heat. Fry the bacon rashers on both sides until
crispy. Remove from pan and put to one side.
Pan fry the chicken for around 6-8 minutes
until cooked through. Add the scallions and fry
for one minute. Remove pan from heat.
Arrange the items on a plate in a stack,
starting with a piece of chicken as a base,
and finishing with another piece of chicken
as a ‘lid’.
PER SERVING:
476 Calories
9g Carbs
47g Protein
28g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
$#
O-mega salad
1 medium sized egg
3 small new potatoes, chopped
into small pieces
1 tsp organic coconut oil
4.5 oz fresh chicken breast/meat
free chicken*, cut into strips
½ tsp dried oregano
few handfuls of mixed lettuce,
torn into small pieces
¼ red bell-pepper, diced
¼ yellow bell-pepper, diced
4 cherry tomatoes, chopped
small handful samphire
cup cucumber, sliced
1½ tsps organic olive oil
2 tsps omega sprinkle (flaxseed,
linseed, sesame seeds, sunflower
seeds)
salt and pepper to season
SERVES 1
Bring a saucepan of water to the boil and
cook the egg for around 10 minutes.
Remove from water and set aside.
Add the potatoes to the water and simmer
for 10 minutes or until soft. Remove from
the water and drain.
Melt the oil over a medium heat in a
frying pan and add the chicken. Sprinkle
over the oregano, and cook for around
8 minutes, turning occasionally to brown
on all sides. Once cooked, remove chicken
from pan and set aside.
In a salad bowl, mix together the lettuce,
bell-pepper, tomatoes, samphire and
cucumber. Pour over the olive oil
and mix well.
Slice the egg into quarters and arrange
over the salad leaves, along with the
chicken. Top with the omega sprinkle
and season with salt and pepper.
Store in an airtight container and
refrigerate for up to 24 hours.
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
PER SERVING:
482 Calories
19g Carbs
52g Protein
22g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
$3
Dill & caper
salmon burgers
12oz Alaskan salmon fillets
1 tsp dijon mustard
1 tbsp dill, finely chopped
1 tsp capers, drained
1 jalapeno pepper, seeds removed,
finely chopped
half a small red onion, finely
chopped
¼ tsp rock salt
lemon wedge to garnish
1 tsp organic coconut oil
SERVES 2
Suggestion:
These taste great with a Refreshing
Cucumber Salad. See recipe on page 6
Cut the salmon into chunks and put
quarter into a food processor with the
mustard. Pulse into a smooth paste.
Add remaining salmon and ingredients
and pulse to break up salmon into small
chunks, rather than a smooth paste.
Shape the salmon into two burgers. If the
burgers are very moist, brush lightly with
coconut flour.
Heat a skillet over a medium heat. Add the
coconut oil and fry the burgers gently
for 3-5 minutes until firm and easy to
flip. Turn and repeat.
Serve with wedges of lemon.
PER SERVING:
464 Calories
3g Carbs
50g Protein
28g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
$$
Sesame chicken
2 tbsps organic coconut oil
12.25 oz chicken breast/meat
free chicken*, cut into strips
salt and pepper
1 tbsp olive oil
1 tbsp tahini
1 tbsp sherry vinegar
2 small carrots, grated
12 radishes, sliced
handful parsley, roughly chopped
1 tsp sesame seeds to garnish
SERVES 2
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Melt half of the coconut oil gently in a pan.
Season the chicken with salt and pepper
and mix with the melted oil. In a skillet,
melt the remaining oil over a medium /
high heat.
Cook the chicken for 10 minutes. Set aside
to cool slightly.
In a jug, combine the tahini, oil and sherry
vinegar.
In a bowl, mix the chicken with carrots,
radish and parsley. Drizzle the tahini
dressing on top and mix well.
Garnish with sesame seeds.
PER SERVING:
446 Calories
11g Carbs
42g Protein
26g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
$"
Chicken meatballs
12.25oz fresh chicken breast/
vegetarian chicken*, diced
1 large carrot, grated
2 garlic cloves, peeled
1 cup fresh coconut, grated
1 egg
2 tsp curry powder
½ tsp salt
handful parsley or cilantro
2 tsps organic coconut oil
MAKES 20 MEATBALLS
Put everything except for the coconut oil
into a food processor and whizz into a
smooth paste. Using your hands, form
20 meatballs.
In a large pan, melt the coconut oil over
a high heat. When the oil is hot, put the
meatballs in the pan and cook for
2 minutes. Roll each meatball over
and cook for a further 5 minutes.
Reduce to a medium heat, cover the pan
and cook for a further 6-8 minutes.
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Suggestion:
These are ideal as a portable snack,
or as a meal served with a healthy
accompaniment, such as a salad and
sweet potato
PER MEATBALL:
51 Calories
1g Carbs
5g Protein
3g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
$#
Fiery fries
2 cups all rounder potatoes
peeled and cut into chips
1½ tbsps olive oil
2 tsps paprika
good pinch of sea salt
2 tsps chili flakes
SERVES 2
Preheat oven to 350˚F.
Bring a large pan of lightly salted
water to the boil.
Add the potatoes and cook for
around 8 minutes, so that they are
still quite firm.
Remove pan from heat and drain
carefully.
Place a sheet of foil on a baking tray.
Drizzle with half of the oil and
sprinkle with the paprika, salt and
chili flakes.
Add the potatoes and turn over so
they get a coating of spices and oil.
Drizzle over the remaining oil.
PER SERVING:
222 Calories
29g Carbs
4g Protein
10g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Cook for 20 minutes, then turn the
chips over.
Cook for a further 20-25 minutes
until golden and crispy.
Lunch
!
$7
Salmon asparagus
4-6 asparagus spears
1 tbsp organic coconut oil
2 x 5.25oz Alaskan salmon steaks
½ tsp Himalayan or rock salt
pepper to season
15 cherry tomatoes
2 lemon wedges
SERVES 2
Bring a small pan of salted water to
the boil. Add the asparagus, reduce
heat and simmer for around
3 minutes. Drain the asparagus
and cool in cold water.
In a heavy skillet, melt the oil over
a medium heat. Add the salmon
and cook for 10 minutes (turning
halfway).
Season with the salt and pepper.
Add the cherry tomatoes to the
pan, and cook for 1-2 minutes.
Check that the salmon is cooked
through (the meat should now be a
lighter color all the way through).
PER SERVING:
369 Calories
6g Carbs
30g Protein
25g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Remove pan from heat. Serve the
salmon with the asparagus and
tomatoes.
Garnish with a wedge of lemon.
Lunch
!
$%
Steak strip
salad
10
½ tbsp organic coconut oil
3.5oz stir fry steak, cut into
strips
handful fresh spinach
handful cherry tomatoes
5 radishes, cut into small
pieces
½ cup cucumber, chopped
roughly
salt and pepper
1 tbsp extra virgin olive oil
1 tsp organic balsamic vinegar
SERVES 1
Heat the coconut oil in a frying
pan to a medium / high heat, and
add the steak.
Season well and cook for 3-5
minutes on both sides, until
cooked. Remove pan from heat.
In a bowl, add the spinach,
tomatoes, radishes and cucumber.
Top with the steak.
PER SERVING:
365 Calories
9g Carbs
35g Protein
21g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Pour the oil into a jug. Add the
balsamic vinegar, then spoon the
dressing onto the salad.
Lunch
!
$&
Tuna & sweet potato
crunchy salad
10
2 tsps organic coconut oil
1 small white onion, diced
4.5oz canned tuna chunks, drained
1 medium sized sweet potato
handful mixed leaf lettuce
½ cup cucumber, diced roughly
1 red bell-pepper, sliced
1 beef tomato, diced
2 tbsps extra virgin olive oil
1 tsp balsamic vinegar
juice of half a lemon
SERVES 1
PER SERVING:
539 Calories
49g Carbs
43g Protein
19g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Melt the oil gently a frying pan and add
the onion. Cook over a medium heat until
softened. Remove from heat and place in a
bowl. Add the tuna and mix well.
Pierce the potato with a knife and
microwave on full heat for 6-8 minutes.
When cooked, mash in a bowl with a fork.
Place the potato in a serving bowl. Add
the lettuce, cucumber, red bell-pepper and
tomato.
Pour the olive oil into a jug. Add the
balsamic vinegar, then spoon the dressing
onto the salad. Top with tuna and drizzle
with lemon juice.
Lunch
!
"'
Egg & ham salad
10 green beans, ends
removed
2 medium sized eggs
handful lettuce leaves
2 slices ham (use a vegetarian
ham* alternative if preferred)
8 cherry tomatoes
½ cup cucumber, sliced
3 scallions, chopped
1 tsp extra virgin olive oil
1 tsp balsamic vinegar
sprinkle salad seasoning
SERVES 1
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
PER SERVING:
353 Calories
12g Carbs
29g Protein
21g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Bring a small pan of salted water to the
boil. Add the green beans and simmer
gently for 3 minutes. Remove from the
water with a serrated spoon.
Return the pan of water to the boil. Add
the eggs and simmer gently for 10 minutes.
Remove from heat and cool with cold
water for several minutes. Peel eggs
and slice.
In a bowl add the lettuce, ham, eggs,
tomatoes, cucumber, beans and scallions.
Pour the oil into a jug. Add the balsamic
vinegar, then spoon the dressing onto
the salad.
Sprinkle with salad seasoning.
Lunch
!
""
Tomato & basil soup
1 tsp organic coconut oil
1½ medium sized white onions, finely
chopped
2 garlic cloves, finely chopped
2 small sticks celery, chopped
2 small potatoes, peeled and diced
2 medium sized carrots, peeled
and chopped
2 medium sized tomatoes, diced
2 cups chicken or vegetable stock
(see recipe in introduction section)
1 x 400g can chopped tomatoes
1 sprig fresh basil, roughly chopped
salt and pepper
SERVES 4
In a large pan, gently melt the oil and
cook the onion until softened.
Add the garlic, celery, potato and carrots
and cook for 3-4 minutes. Add the diced
tomatoes and cook for a further
two minutes.
Add the stock and canned tomatoes.
Simmer over a gentle heat for 45 minutes.
Remove from heat and allow to cool.
PER SERVING:
200 Calories
33g Carbs
8g Protein
4g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Add the basil, and season well with salt
and pepper, then whizz everything in a
food processor for just long enough to get
the big lumps out.
The soup can be reheated to serve, kept
in the fridge for up to 4 days or frozen on
the same day.
Lunch
!
"#
Quick, easy,
tasty soup
2 tsps organic coconut oil/ghee
1 medium sized white onion,
finely chopped
3 medium sized carrots, sliced
2 large sticks celery, finely chopped
1lb 12oz chicken breast/meat
free chicken*, diced
2 garlic cloves, crushed
1 tsp paprika
1 tsp ground cumin
½ tsp Himalayan pink salt
1 tsp dried thyme
1 x 400g can chopped tomatoes
1 medium salad tomato, diced
1 tbsp tomato purée
½ cup chicken or vegetable stock
(see recipe in introduction section)
1 red bell-pepper, sliced
3 cups mixed beans, drained
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Add the chicken, garlic, spices, salt and
thyme. Cook stirring for 10 minutes.
Add the tomatoes, purée, stock and red
bell-pepper. Bring to a simmer and cook
uncovered for 50 minutes.
Add the mixed beans and cook for a further
5 minutes.
Once cooled, this can be kept in the fridge
for up to 4 days or frozen on the same day.
SERVES 4
Heat the oil/ghee in a large pan.
Add the onion and cook gently
until softened. Add the carrot and
celery and cook for 5 minutes,
stirring regularly.
PER SERVING:
290 Calories
16g Carbs
43g Protein
6g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
"3
Veggie chips
2¼ cups butternut squash, peeled
and cut into chips
2 small sweet potatoes, peeled
and cut into chips
1 cups fresh beetroot, peeled
and cut into chips
1 large parsnip, peeled and cut
into chips
2 tbsps olive oil
2 tsps seasoning of your choice
e.g. chilli, paprika, oregano
salt and pepper to season
SERVES 4
Preheat oven to 350˚F.
Bring a large pan of lightly salted water to
the boil. Reduce to a gentle simmer.
Add the butternut squash and sweet
potatoes and cook for around 4 minutes.
Remove pan from heat and drain the
vegetables carefully.
Drizzle the oil onto several baking trays and
place them in the oven for several minutes
to heat up the oil. Place all of the
vegetables onto the trays and sprinkle
with the seasoning, salt and pepper.
Turn the vegetables over in the oil to give
them an even coating of spices.
Cook for 20 minutes, then turn the
vegetable chips over.
Cook for a further 25 minutes or until
golden and crispy.
PER SERVING:
212 Calories
32g Carbs
3g Protein
8g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Lunch
!
"$
Chickpea stew
1 tbsp olive oil
1lb 5oz chicken fillets/vegetarian
chicken*, diced
2 orange bell-pepper, diced
1 large white onion, finely chopped
3 cloves garlic, finely chopped
1 tsp ground cumin
1 tsp ground cilantro
2 red chilies, deseeded
1 x 400g can chickpeas, drained
and rinsed
2 cups chicken or vegetable stock
(see recipe in introduction section)
cup per person uncooked basmati
rice OR 2 tbsps per person uncooked
basmati rice plus 3 cauliflower florets
per person, finely chopped - see
red note on right
handful fresh cilantro
Preheat oven to 375˚F.
Heat the oil to a medium / low heat in
a large saucepan. Fry the chicken until
golden. Remove chicken from pan and
set aside.
Add the bell-pepper, onion, garlic, spices
and chilies and fry gently for 5 minutes.
Return the chicken to the saucepan and
add the chickpeas and stock. Transfer the
contents of the saucepan to a casserole
dish, cover and cook in the oven for 20
minutes. Add the rice and cook for a
further 10-15 minutes (if using white rice)
or 15-20 minutes (brown rice). Add the
cauliflower (if using) and cook for a further
5 minutes.
Swap the rice with Cauli Rice and reduce
the carbs by 22g per person. Recipe on
page 57
SERVES 4
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
PER SERVING:
573 Calories
67g Carbs
47g Protein
13g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
""
Chicken nuggets
1 tsp coconut flour
3 tsps ground almonds
pinch of paprika
salt and pepper to season
1 tsp organic coconut oil
1 medium sized egg
7oz fresh chicken breast/
vegetarian chicken*, diced
MAKES 10 NUGGETS
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Preheat the oven to 350˚F.
Mix the flour, almonds, paprika, salt and
pepper in a bowl.
In a separate bowl whisk the egg.
Take a piece of chicken and dip it in the
egg, coating it evenly. Then dip it in the
flour mixture and roll until covered.
Repeat this step with all of the chicken.
Melt the oil in a non stick frying pan over a
medium / high heat. Add the chicken and
cook for 5 minutes, turning regularly until
brown all over.
Transfer the chicken to an oven tray and
cook in the oven for 10-15 minutes until
cooked through.
PER NUGGET:
46 Calories
0g Carbs
6g Protein
2g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
"#
Chilli con cauli
1 tbsp olive oil
2 large white onions, finely chopped
1lb 10oz lean beef mince/low fat
vegetarian mince*
½ green bell-pepper, diced
3 beef tomatoes, diced
5 garlic cloves, finely chopped
4 red or green chilies
1 x 400g can chopped tomatoes
dollop of tomato purée
1 tsp cayenne pepper
1 x 400g can kidney beans, drained
¼ cup per person uncooked
basmati rice
1 medium sized cauliflower head,
finely chopped
salt and pepper
SERVES 4
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Heat the oil in a pan to a medium heat
and add the onion. Fry for several minutes
until soft. Add the mince and brown all
over. Season well with salt and pepper.
PER SERVING:
362 Calories
33g Carbs
35g Protein
10g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Add the green bell-pepper and beef
tomatoes, and cook for several minutes
until soft.
Add the garlic cloves and chilies and cook
for one minute.
Add the canned tomatoes, tomato purée
and cayenne pepper. Simmer gently for
15-20 minutes. Add the kidney beans and
continue to cook for 10 minutes.
Serve the chilli sauce on a bed of cauli rice.
How to make cauli rice:
Add the rice to a pan of cold salted water
and bring to the boil. Simmer gently until
cooked, then add the cauliflower. Cook for
two minutes before draining.
Dinner
!
"7
Sizzle steak
2 tsps barbecue seasoning mix
1 sweet potato
1 tsp organic coconut oil
5.25oz steak strips
1 medium sized carrot, peeled
and sliced
1 handful broccoli, cut into florets
SERVES 1
Top Tip:
There are plenty of seasoning mixes
available in the markets and stores. Just
check the ingredients before you buy and
try to avoid anything high in sugar.
Alternatively, why not have a go at making
your own spice blend? Try some of these
as a start: salt, pepper, onion powder, chili
powder, garlic powder and paprika. Any
leftovers can be stored in an airtight
container
Rub the barbecue seasoning into
both sides of the steak.
Pierce the potato with a knife and
microwave on full heat for 6-8 minutes.
Cut the potato in half and mash the
insides gently with a fork.
In a frying pan melt the oil over a
medium heat. Add the steak and
cook for several minutes on each side.
Bring a small pan of salted water to
the boil. Add the carrots and simmer
gently for 3 minutes. Add the
broccoli and simmer for a further
two minutes. Drain the vegetables.
Serve the steak on a plate with
the sweet potato and vegetables.
PER SERVING:
396 Calories
35g Carbs
37g Protein
12g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
"%
Mediterranean
meatloaf
small amount of organic coconut oil/
* Note: Some meat free alternatives contain
ghee to grease loaf tin
gluten and/or MSG. Please check the label
1lb 10oz extra lean beef mince/
before you buy!
vegetarian mince*
Preheat oven to 300˚F.
1 cup canned chopped tomatoes
1 large white onion, finely diced
Grease a loaf tin with oil/ghee.
1 handful fresh parsley, finely
In a large bowl, mash up the mince, using a
chopped
masher or your hands. Add all the other
2 tsps dried oregano
ingredients and mix until thoroughly
combined.
2 large eggs, beaten
3 cloves garlic, chopped finely
Cook in the oven for 1 hour.
1 tsp chili flakes
Drain away any excess juice, then allow to
½ tsp organic sea salt
rest for 5-10 minutes before slicing.
1 tbsp olive oil plus a drizzle extra
salt and pepper to season
The meatloaf can be stored in the fridge
for up to 4 days.
SERVES 6
PER SERVING:
208 Calories
5g Carbs
29g Protein
8g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
"&
Mince masala
2 tsps organic coconut oil
1 large white onion, finely chopped
1lb 10oz extra lean beef mince/
low fat vegetarian mince*
3 cloves garlic, finely chopped
2 tsps Mangal meat masala powder
1 tsp cayenne pepper
1 tsp pink Himalayan salt
2 tbsps tomato purée
SERVES 4
Suggestion:
Meat masala tastes great with a side
of chopped raw baby leaf spinach and
chopped cherry tomatoes
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Melt the oil over a medium heat.
Add the onions and cook for five
minutes until soft.
Add the mince and stir frequently
until browned all over. Add the
garlic, spices and salt and cook for
five minutes, stirring continuously.
Add the tomato purée and simmer
gently for 15 minutes.
PER SERVING:
279 Calories
5g Carbs
40g Protein
11g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
#'
Spicy Thai burgers
For the burgers:
16oz lean turkey mince/low fat
vegetarian mince*
1 medium sized egg
½ cup fresh cilantro, finely chopped,
plus extra to garnish
1 green chilli, finely sliced
2 scallions, finely sliced
1 tsp Thai 7 Spice seasoning
half a small red onion, peeled and
finely chopped
slice of fresh lime to garnish
For the vegetable side dishes:
2 large sweet potatoes
1 tsp ground cinnamon
10 cherry tomatoes, sliced in half
2 cups baby leaf spinach
MAKES 5 BURGERS AND
3 SERVINGS OF MASH AND VEG
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Preheat oven to 350˚F.
In a large bowl, mash up the mince, using a
masher or your hands. Add the remaining
burger ingredients and mix well until well
combined.
Shape the mixture into 5 patties, then
transfer to a lightly greased baking tray.
Oven cook for 10 minutes. Turn over and
cook for a 10-15 minutes. The juices will
run clear when cooked.
For the vegetable side dishes:
Bake the sweet potatoes in the oven for
45 minutes or until soft. Using a fork,
scrape the contents of the potatoes into
a bowl. Discard the skin. Mash thoroughly
and season well. Stir in the cinnamon.
Pour cold water into a non-stick frying pan
(just enough to cover the base). Add the
tomatoes and cook gently for 2 minutes,
stirring frequently. Add the spinach and
wilt gently.
The burgers and mash can both be kept in
the fridge for up to 3 days.
PER BURGER / VEG SIDE DISHES:
154 Calories / 156 Calories
1g Carbs / 35g Carbs
33g Protein / 4g Protein
2g Fat / 0g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
#"
Satay spice kebabs
juice of one medium sized orange
2 tsps orange zest
2 tbsps peanut butter
3 tbsps soy sauce
1 inch piece ginger, peeled and
finely chopped
4 garlic cloves, minced
1 tsp acacia honey
2 tsp red chili flakes
16oz chicken breast/vegetarian
chicken*, diced
pre-soaked wooden skewers
SERVES 3
i deal
for
ibibq
Preheat oven to 300˚F and, if using a
barbecue, prepare it for cooking.
Remove the chicken from the marinade
and discard marinade ingredients. Cook
chicken in the oven for 20 minutes, then
turn and cook for a further 25 minutes.
Finish on the barbecue for 20 minutes
(or continue to cook in the oven).
Serve with a crispy salad.
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Mix together the orange juice, orange zest,
peanut butter, soy sauce, ginger, garlic,
honey and red chili flakes until the mixture
is smooth.
Stir in the chicken, ensuring it is evenly
coated. Refrigerate for at least 30 minutes
(maximum of 8 hours).
PER SERVING:
344 Calories
11g Carbs
48g Protein
12g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
##
Lime chicken
i deal
fajitas
1lb 2 oz chicken breast/
vegetarian chicken*, diced
juice of 2 limes
4 cloves garlic, finely chopped
1 tbsp olive oil
1 red bell-pepper, sliced
1 green bell-pepper, sliced
1 yellow bell-pepper, sliced
1 medium sized white onion,
finely sliced
½ tsp ground cumin
¼ tsp salt
¼ tsp ground black pepper
pre-soaked wooden skewers
for
ibibq
SERVES 3
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Preheat the oven to 300˚F, or prepare the
barbecue for cooking.
Put the chicken in a bowl. Combine the
lime juice and about half of the garlic.
Pour the mixture over the chicken, coating
thoroughly. Cover the dish and allow it to
marinate in the refrigerator for 30 minutes.
PER SERVING:
325 Calories
12g Carbs
49g Protein
9g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Avoid leaving the chicken to marinate for
too long, as the lime juice will break down
too much of the tissue.
Remove from fridge and thread several
chicken pieces onto each skewer. Place the
chicken on the barbecue or in the oven
and turn regularly until cooked through
(around 20 minutes).
Heat the oil in a large skillet over a
medium heat. Add the bell-pepper, onion
and remaining garlic to the skillet. Cook
for around five minutes or until tender,
stirring regularly. Sprinkle with cumin, salt
and pepper.
Serve the fajita mix topped with the
chicken, with a side salad.
Dinner
!
#3
Warming stew
1 tbsp ghee
1 small white onion, finely chopped
1lb 14oz lean casserole beef / tofu*
handful button mushrooms, sliced
3 cloves garlic, finely chopped
2 medium sized carrots, peeled
and chopped
half a swede, diced
2¼ cups all purpose potatoes,
peeled and chopped
1 organic stock cube dissolved in
1 cup boiling water
sprig fresh rosemary
1 tbsp tomato purée
salt and pepper to season
SERVES 4
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
In a large saucepan, melt the ghee over a
medium heat. Add the onion, and sauté
gently until soft. Transfer to a separate
plate.
Add the beef, if using, to the saucepan
and brown on all sides (approximately
3-5 minutes). If using tofu, cook gently for
around 4-5 minutes until soft. Transfer to a
separate plate.
Add the mushrooms to the saucepan and
cook for 3-5 minutes until soft. Add the
garlic and cook for a further 2 minutes,
stirring continuously.
Return the beef /tofu and onions back into
the saucepan. Stir in the carrots, swede
and potatoes and add the stock liquid.
There should be enough liquid in the pan
to cook the vegetables, although they
needn’t be completely covered.
Add the rosemary and tomato purée and
season well. Cover and simmer for up to
two hours (if using beef) or 45 minutes
if using tofu. Top up with fresh water if
necessary. As the potatoes cook, they will
thicken up the sauce.
PER SERVING: with beef/with tofu
501 Calories/393 Calories
29g Carbs/32g Carbs
76g Protein/19g Protein
9g Fat/21g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
#$
Bacon & blue
cheese burgers
26.5 oz extra lean ground beef (or
use a vegetarian alternative*)
1 small white onion, chopped finely
1 medium free range egg
1 tsp brown mustard seeds
salt and pepper to season
2 tsps ghee or organic butter
5 rashers unsmoked back bacon (or
use a vegetarian bacon*), cut
into small pieces
cup blue marble/maytag blue
cheese (or use a low fat hard
cheese), cut into 5 strips
MAKES 5 BURGERS
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
In a large bowl, mash the beef up with
your hands to break it up. Add the onion,
egg, mustard seeds and salt and pepper
and mix together thoroughly.
Melt half of the ghee / butter in a non
stick frying pan. Add the bacon and fry
until crispy. Remove from pan from heat.
Form the beef mixture into 10 disc shapes.
Place a slice of cheese on 5 of the discs.
Add the bacon pieces (using it all up).
Use the other 5 discs as a ‘lid’, covering
the cheese and bacon. Seal the edges well
to prevent the cheese escaping when you
cook the burgers.
Return the frying pan to the heat and add
the remaining ghee / butter. Place the
patties in the pan and cook for 4-5
minutes then turn over and repeat.
If you like your burgers ‘well done’,
finish cooking them under a medium
grill for 2-3 minutes.
PER BURGER:
244 Calories
2g Carbs
32g Protein
12g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
#"
Spinach &
ricotta pizza
small amount of organic coconut
oil/butter to grease dish
4 medium sized eggs
3 egg whites
cup old fashioned oats (use
gluten free oats if preferred)
4 cherry tomatoes, halved
1 cup baby leaf spinach, finely chopped
1 red chilie, finely chopped
half a green bell-pepper, finely
chopped
1 tsp paprika
1 tsp dried oregano
3 tbsps low fat ricotta/cream cheese
(use dairy free cheese if preferred)
salt and pepper to season
MAKES 6 SLICES
Suggestion:
This recipe tastes great either warm
from the oven or straight from the
fridge. Makes a great portable snack.
Preheat oven to 300˚F.
Lightly grease a large round ovenproof
dish with coconut oil or butter.
Whisk the eggs and egg whites in a jug.
Season well.
Add the oats, vegetables, dried spices
and herbs and stir well.
Pour into the dish and cook for around
10 minutes, until center of mixture is
cooked.
Spoon on the cheese and cook for a
further 5 minutes.
Once cooled, store any leftovers in the
fridge for up to 3 days.
PER SLICE:
93 Calories
6g Carbs
9g Protein
4g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
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Cauliflower
cheese pizza
For the base:
cup cauliflower, grated
1½ tbsps psyllium husks
2 tbsps oat bran, uncooked
cup grated mozzarella cheese
½ cup low fat grated cheese
1 medium sized free range egg
For the topping:
cup tomato purée
1 tbsp grated mozzarella cheese
½ cup low fat cheese, grated
1 cup closed cup mushrooms,
finely sliced
cup wafer thin ham, sliced
1 beef tomato, finely sliced
cup red onion, finely chopped
2 tsps chili flakes (optional)
1½ tbsps sun dried tomatoes
in olive oil
4 black olives, sliced
5 fresh basil leaves
Preheat oven to 400˚F.
Line a round ovenproof dish or baking
tray with baking paper.
In a large bowl mix together the base
ingredients until thoroughly combined.
Press the mixture firmly into the base
of the oven dish. Cook for 15 minutes or
until a crispy golden brown.
Remove from oven and spread the
tomato purée evenly over the pizza base,
covering well. Add all of the other
topping ingredients except for the basil
leaves, arranging them evenly over the
pizza base.
Cook for 10-15 minutes, or until the
topping ingredients are cooked.
Add the basil leaves and serve.
SERVES 3
PER SERVING:
355 Calories
29g Carbs
26g Protein
15g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Dinner
!
#7
Baked pizza
potato skins
1 tsp ghee or organic coconut oil
2 rashers unsmoked bacon (or
use a vegetarian bacon*) cut into
small pieces
4 medium sized all rounder
potatoes
2 tsps onion powder
½ tsp Italian seasoning
cup tomato purée
salt and pepper
¾ cup low fat cheese, grated
SERVES 4
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Preheat oven to 350˚F.
Heat the ghee / oil in a non stick frying pan
over a medium heat. Add the bacon pieces
and fry until crispy. Remove pan from heat
and set aside.
Place the potatoes on a tray and bake for
90 minutes. Remove the potatoes from
oven and increase the oven temperature
to 400˚F.
Leave potatoes to cool then cut them
in half lengthwise. Scoop out most
of the potato from the inside of the
potato skins.
Mix the onion powder and Italian
seasoning into the tomato purée.
Season with salt and pepper. Spoon the
mixture into the potato skins.
PER SERVING:
215 Calories
25g Carbs
13g Protein
7g Fat
HHHàÑ]{ l ì!]{ å ì{ |ì9zi ìå{ É|z]{ à"l _
Add a layer of chopped bacon and
sprinkle over a layer of cheese.
Put the potatoes in the oven for 20-25
minutes. Leave to cool for 5 minutes
before serving.
Dinner
!
#%