SIMPLE & DELICIOUS
HEALTHY MEAL
GUIDE BOOK 3.0
XMAS SPECIAL EDITION RECIPES
-4 SOUP MEAL
-10 HEALTHY MEAL
-5 SMOOTHIE & SNACK
BY 21 DAYS FIT CHALLENGE
FOR SMOOTHIE
Berrylicious Bowl
Ingredients:
Flavor Shake: Strawberry or Cookies
3 scoops F1 Shake
1 scoop F3 whey protein
1 tbsp plain Greek yogurt
100ml unsweetened soy / almond milk
200ml cold water
a handful of frozen mixed berries
4-6 ice cubes
Optional Topping:
1 scoop of roasted mixed granola
1 tsp of flax seeds
1 tbsp of cocoa nibs
pine nuts or any other uncoated nuts
BY 21 DAYS FIT CHALLENGE
FOR SMOOTHIE
You are my Sunshine
Ingredients:
Flavor Shake: Vanilla or Cookies
3 scoops F1 Shake
1 scoop F3 whey protein
1 tbsp plain Greek yogurt
1 Orange or 50ml orange juice
100ml unsweetened soy / almond milk
200ml cold water
3-4 pieces kale
4-6 ice cubes
Blend 30 sec until smooth~
BY 21 DAYS FIT CHALLENGE
FOR SNACK
Guilt-Free Apple
Crumble
Ingredients:
Fresh apple
Herbalife Apple Fibre Powder
Raw Almonds
Cashew Nuts
Honey
Cinnamon Powder
Mix it all well can be serve~
BY 21 DAYS FIT CHALLENGE
FOR SNACK
Fit Ice Cream &
Yogurt Bar
Creamy Yogurt Bar
Ingredients:
2 Cup Plain Greek Yogurt
F1 Shake 6 scoops
F3 Whey Protein 2 Scoops
Fresh Berries
1 tsp Honey
Kiwi / Peach (optional)
Nuts (optional)
Ice Cream
Ingredients:
1 Cup Plain Greek Yogurt
F1 Shake 6 scoops
F3 Whey Protein 2 Scoops
Fresh Berries
1 tsp Honey
200ml Almond Milk
Next:
Mix all Well and pour on the
flat container. Freeze it
overnight. Break it with hands
or cut. 3-6 serving.
Next:
Mix all Well or Blended.
Put into Ice cream mold.
Freeze it overnight.
3-6 serving.
BY 21 DAYS FIT CHALLENGE
Page 1
How to make Soup
Base Meal ?
Easy Steps to Cook Soup Base:
1. Chopped all the ingredients small that you have ready.
2. Pour a bit olive oil or sesame oil into the pot.
3. Stir the fresh onion, garlic, veggies, optional; tofu/ chicken/
fish until well cook.
4. Add 1 Liter water or chicken stock to cook, add seasoning;
white/black peppers, sea salt.
BY 21 DAYS FIT CHALLENGE
Tomatoes Veggies Soup
Ingredients:
Fresh Tomato
bay leaves
Carrot ,Celery , Spinach, Onion, Garlic
Protein base as; Chicken Breast / Tofu / Beans
Chopped all the ingredients into small pieces and cook.
Seasoning:
White & Black Pepper, pinch of seasalt, Garlic or garlic powder.
BY 21 DAYS FIT CHALLENGE
Black Vinegar Veggies
Soup
Ingredients:
Slice Mushroom
Slice Chicken Breast
Slice Ginger
Slice Black fungus
Tofu cubes
Egg
Leek on top (optional)
Lastly only put eggs into the soup to make it thicker.
Seasoning:
Black Vinegar, pinch of seasalt, Garlic or garlic powder.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Chicken Dumpling
Veggie Soup
Ingredients for chicken dumpling:
Chopped fresh garlic, parsley, onion
Minced Chicken Breast
Sea salt , Black Peppers, a bit sesame oil
Mix it all well, make it into ball shape can be cooked.
Soup Base:
Chopped Carrot, Onion, Celery, Chicken stock.
Topping: with Leek (optional)
BY 21 DAYS FIT CHALLENGE
Broccoli Creamy Soup
Ingredients:
Chopped Fresh Onion & Garlic
Homemade Chicken Stock
Broccoli
2 scoops F3 Whey Protein
Almond Milk
1. Stir fry the Fresh Onion & Garlic + ( Step 2 )
2. Steam the broccoli until well cook and blend with 800ml Homemade
Chicken Stock, add 2scps F3 Whey Protein, 200ml almond milk.
Seasoning:
White & Black Pepper, pinch of sea salt, Garlic or garlic powder.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Roasted Chicken
Brussels Sprouts
Ingredients:
Chicken Breast / Thigh
Brussels Sprouts
Squash / Pumpkin / Sweet potato
Bake it until well cook.
Seasoning:
Rub all the ingredients with Olive oil Black Pepper, pinch of sea salt,
garlic powder.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Grilled chicken
Soba noodles
+ Miso Vinaigrette
Ingredients:
Grilled Chicken
Boil cook Soba
Any vegetables you like; carrot, cabbages
Miso Vinaigrette's Ingredients:
Stir honey, ginger, sesame oil, lime juice, and sesame seeds into the
vinegar mixture.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Steamed fish with
ginger
Ingredients:
White fish fillets
Fresh pieces ginger, garlic
Mix with a bit of sesame oil, pinch sea salt
Steam it until well cook. Can add steam bok choy or spinach as side
dishes.
Topping:
Optional; fresh coriander leaves, light soy sauce ,red chilli
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Chicken Teriyaki
Quinoa Bowl
Ingredients:
Steam Quinoa
Broccoli cooked
chicken breast
Chicken mix with low-sodium soy sauce, vinegar, minced garlic & ginger,
honey, stir fry it until well cooked then add White sesame.
Steam Quinoa then Broccoli until well cooked. Ready to serve~
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Rice noodles with
mixed veggie
Ingredients:
Slices mushroom
Spinach
Tomatoes
Chicken
Garlic
Stir fry the ingredients above with sesame oil/ olive oil then pour the
boil cooked Rice Noodles, add the seasoning below, mix well.
Seasoning :
light soy sauce, black vinegar, garlic powder, pinch sea salt.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Veggie Noodles with
Fish Fillet
Ingredients:
White fish or Salmon
Sliced up the cucumber like noodles
cherry tomatoes
fresh chopped parsely (optional)
Dressing:
1 Lemon juice, olive oil, parsley, a bit honey, pinch sea salt, mix well
with the low carbs cucumber noodles.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Korean; Chicken
Lettuce Wraps
Ingredients:
Green Lettuce
Teriyaki Chicken (Slices or cubes)
Cucumber
Teriyaki Chicken:
mix with low-sodium soy sauce, vinegar, minced garlic & ginger,
honey, stir fry it until well cooked then add White sesame.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Lemon-Garlic
Roasted Chicken
Ingredients:
Chicken Breast
Any veggies; spinach , long beans, kale
Cherry Tomatoes , Corns
Stir fry the chicken and veggies until well cooked can be serve.
Chicken's Seasoning:
Lemon juice, Dijon mustard, Black Pepper, pinch of sea salt, garlic
powder.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Salmon Salad Bowl
Ingredients:
Grilled Salmon
Raw Kale or lettuce
Cucumbers
Cherry Tomatoes
Avocado
Olives or blueberry
Few Almond Nuts
Greek Yogurt or Cottage Cheese
Dressing:
1 Lemon juice, olive oil, parsley, a bit honey, pinch sea salt,
mix well with the low carbs cucumber noodles.
BY 21 DAYS FIT CHALLENGE
FOR MEAL
Italian: Chicken with
Artichoke Pan Sauce
Ingredients:
Chicken breast or thigh
Canned Artichokes
Chopped red onion, garlic
Dry white wine
Rosemary, parsley
1.Grilled the Chicken with olive oil, sea salt and black peppers until
cooked side a side.
2.Use the same pot stir fry the artichokes, red onion, garlic.
3.Put back the Grilled Chicken into the pot and add on 1 cup of dry
white wine, rosemary and parsley, until well cooked can be serve~
BY 21 DAYS FIT CHALLENGE