balancer - b girl your nutrition is ready to go · balancer - b girl your nutrition is ready to go...

BALANCER - B GIRL

You r Nu tr ition is Ready to goGet ready for a total body solution that will help you

create the toned, sexy, feminine tummy you’ve

always wanted. It’s time to re-invent your

health, re-discover the real you and

reveal that bikini ready tummy

that will knock the socks

off your friends

and family.

WELCOME TO YOUR NUTRITION PLAN

Hi and Welcome to your Ab Challenge Custom Nutrition Plan!

I’m so proud of you for taking this step in going after your health and fitness goals.

I know how tough it can be just to get started, especially if you’ve been putting it off for

a while or not knowing where to start, what to eat, how to train and who to turn to.

Eating clean is based on the fundamental principles of eating healthy and nutritious

whole foods that have been unprocessed, unrefined, & contain none of the artificial

chemicals that slow down our bodies’ natural functions.

Have you ever wondered why you still feel sluggish after snacking on 99% fat free

yoghurt in the afternoon? It’s supposed to be healthy right? This sluggishness is most

likely due to the high content of processed sugar and/or preservatives hidden in the

ingredients list. Clean eating is about eliminating these additives, and focusing on

fuelling our bodies with food in its original state.

Feed your body with bad food and you will most likely feel sluggish, get sick often and

easily, and not have the energy and steam to work out for long. You may also find it

hard to concentrate properly, and even be affected in your memory, mood, skin, hair

and nails.

If you fuel your body with fresh, healthy, clean foods that are a great mix of quality

protein and complex carbohydrates, you will feel the difference and see the difference!

You will notice it with your weight, your skin, your breath, your hair & nails, and especially

in how much energy you have on a day to day basis!

The Program...

I have included a HEAP of variety in this Nutrition Plan to give you LOTS of options.

However I know some people like to keep things simple. So feel free to pick out meals

that you particularly like and repeat them throughout the week - this also means less

shopping and wastage!

You will be more likely make positive changes to your lifestyle if you can easily fit

them into your routine, so do what works for you. I find doing a food prep on a Sunday

afternoon and popping them into containers / freezing in bulk really helps and can

bring down cost too! Good luck and enjoy these delicous recipes :)

Ashy xx

WELCOME TO BALANCER- B

If your belly blueprint is really even and not one area is dominant over the others, then

you are a balancer. This means that although you may benefit from improving your

digestion or lowering your stress, we really feel right now that the number one reason

why you are not getting results is purely because of an energy imbalance.

It’s highly likely you are quite knowledgeable about

health and fitness and you have done work on your

digestion, stress or cravings. You may even have had

amazing results previously.

Being a balancer tells us that you are either really lucky

or you have already put in the self development hard

yards previously.

It is most probable that if you have had great results

that little things have crept back in to your diet or life-

style that weren’t there when you were at your peak. A

little ‘extra’ flexibility, a few extra cheat meals or sleep in

days here and there are probably all the difference.

If you are a balancer who has never achieved the results

they wanted, then it’s obvious you have a lot of things

going for you in the health sphere. You just need to get

your energy intake and macro’s under control.

Put simply you are consuming too much for what your

body needs OR you are constantly causing too much

insulin to be pumped around you body and are

restricting your ability to burn fat.

In all honesty, it is probably a combination of the two.

You r Plan

• Macro and Calorie Controlled

• High nutrient Density

• Keeping it simple and really focusing on sticking

to the plan.

• As a ‘B’ Body Type your main aim is to DROP BODY

FAT. In order to do this, we need to lower your

current calorie intake. Have less regular meals,

longer periods for fat burning and re-sensitising

Insulin and leptin, allowing flexibility for individual

requirements. High greens, high fibre, high water.

WEEK 1D

AYBREA

KFA

STLU

NCH

DIN

NER

SNA

CK

1Low

Carb Turkey O

melette

Page 10

Smashed A-T-OPage 10

Kanga BarbyPage 12

Health Fix Protein

Smoothie Page 13

2Banana Berry Pancakes

Page 14 Ashy Tex M

ex Salad Page 15

Roasted Almond

Chicken

Page 16

Chocolate C

repesPage 17

3G

reen FrittersPage 18

Gluten Free Beef Stir U

p Page 19

Spiced Lemon C

hicken Page 20

Pina Colada Protein Sm

oothie Page 21

4Breakfast Sm

oothiePage 22

Classic Thai Beef Salad

Page 23Lim

e Snapper and RicePage 24

Quest Bar

5C

hia Protein PuddingPage 25

Decadent

Philly Salmon

Page 26

Spicy Spag Bol Page 27

Protein Mug Cake

Page 28

6Fat Burning M

uesli Page 29

5 min C

hicken and Avo Salad Page 30

Beef Mash

Page 31Cottage Berry C

rush Page 32

7Paleo O

melette

Page 33

Beetroot Liver C

leanse Salad Page 34

Cheesy Salsa Salad

Page 35Sm

oked Salmon Pow

erPage 36

NOTES

WEEK 2D

AYBREA

KFA

STLU

NCH

DIN

NER

SNA

CK

1H

igh Protein Berry Cakes Page 37

Famous Kanga Burger

Page 38H

aloumi Salad

Page 39C

hoc Lovers ProteinPage 40

2Sm

oked Salmon

Scramble Page 41

Roasted Tofu n Ginger

Page 42C

lean Shepherds PiePage 43

Brazil PearPage 44

3C


Nutty Kale Salad

Page 45Teriyaki Lam

b Cook up Page 46

Gone C

rackersPage 47

4Fat Burning M

uesliPage 29

Spicy Chiko Roll

Page 49Butter Salm

on Vege0

Banana Berry PancakesPage 51

5Paleo O

melette

Page 33Thai BarraPage 52

Turkey Zucchini PastaPage 53

Good Fat Snack

Page 54

6C

hoc Peanut Smoothie

Page 55C

hicken Parmy

Page 56Beef Vege Stir Fry 1

Page 57H

ealth Fix Smoothie

Snack Page 58

7H

am n Egg Stack Em

Up

Page 59C

hilli Tempeh rice

Page 60Steak and Fries

Page 61Pina Colada Sm

oothiePage 21

NOTES

WEEK 3D

AYBREA

KFA

STLU

NCH

DIN

NER

SNA

CK

1Breakfast Sm

oothiePage 22

Tex Mex Salad

Page 15Fish n M

ushys2

Banana Smoothie

Snack Page 63

2Peanut Butter and ‘Jam

’ on toast Page 64

Chilli Tuna Bow

lPage 65

Beef Veg Stir Fry 2Page 66

Good Fat Snack

Page 54

3Spicy M

ushy Om

elettePage 67

Moroccan C

hicken and Beetroot Page 68

Lamb ’n’ Pum

pkinPage 69

Edemam

e SnackPage 70

4C


Oriental Pork Stir Fry

Page 26Lim

e Snapper RicePage 24

Quick C

hicken SoupPage 72

5Fat Burning M

uesliPage 29

Salmon C

ous CousPage 73

Spicy Spag BolPage 27

Banana Berry Pancakes Snack Page 51

6C

reamy Egg W

rapPage 74

Raw Zucchini Salad

Page 75Satay Tofu Kebab

Page 76C

hoc Crepes Snack

Page 77

7Protein Punch Fritters

Page 78 H

aloumi Salad

Page 39H

alf Half Salm

on PastaPage 79

Protein Mug Cake

Page 28

NOTES

WEEK 4

IT’S UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your body type.

DAY

BREAK

FAST

LUN

CHD

INN

ERSN

ACK

1234567

NOTES

10

LOW CARB TURKEY OMELETTE (SERVES 1)

CALORIES 393 MACROS FAT: 21g PROTEIN: 46g CARBS: 5g

....

INGREDIENTS

Bacon, Middle Rasher, lean, raw 25 gram (.8 oz)

Chives: Fresh 5 gram (.2 oz)

Eggs: 2

Kraft Live Free Cheese 25 gram (1 oz)

Mushrooms: Common 25 gram (.8 oz)

Olive Oil: Extra Virgin 5 ml (.2 fl.oz)

Pepper: Black 1 pinch

Salt: Sea Salt 1 pinch

Tomato: cherry 20 gram (.7 oz)

Turkey breast slices, lean 80 gram (2.8 oz)

....

DIRECTIONS

Finely chop the bacon, turkey, mushroom and tomatoes; add to a frying pan on

medium heat with some oil. Remove from the pan once your bacon is done

Blend the eggs, chives, salt and pepper in a mixer until fluffy.

Pour into the pan and allow to set.

Place the meat over one half with the cheese and as the omelette becomes harder,

fold one side over the other . Continue cooking until at your desired consistency.

Serve and eat immediately

11

....

INGREDIENTS

Avocado: hass, raw 90 gram (3.2 oz)

Bread: Gluten Free, Multigrain or Rye 1 slice

Cheese: Fetta 30 gram (1.2 oz)

Lemon Juice 5 ml (.2 fl.oz)

Olives: Black, raw 10 gram (.5 oz)



Tomato: cherry 40 gram (1.3 oz)

....

DIRECTIONS

Dice your olives and cherry tomatoes.

Smash your avo and fetta together and then mix in your tomato mix.

Add your lemon, pepper and salt and serve toast.

SMASHED A-T-O (SERVES 1)


12

....

INGREDIENTS

Beetroot: Baby Beetroot, drained 90 gram (3.3 oz)

Butter 5 gram (.2 oz)

Garlic: Crushed 2.5 gram (.1 oz)

Kangaroo: Rump, Raw 140 gram (5.1 oz)

Milk: Low Fat (1%), Organic 25 ml (.8 fl.oz)


Pepper: Black 1. pinch


Sweet Potato: Raw 170 gram (6.1 oz)

....

DIRECTIONS

Marinate your Kangaroo in the olive oil, pepper and salt for half and hour.

Cut your sweet potato into cubes and place in boiling water until soft enough to mash.

Add your butter and milk and mash up.

Put your beetroot in foil and place in the oven on 180 degrees for 30 minutes.

With 5 minutes til your beetroot is ready, grill the kangaroo fillet to your liking and serve together.

KANGA BARBY (SERVES 1)


13

....

INGREDIENTS

Almonds: Raw, with Skin 10 gram (.3 oz)

Banana: Fresh ¼ medium Banana

Grape: Green, fresh 40 gram (1.5 oz)

Kale 25 gram (.9 oz)

Protein Powder: Vegan, Raw, Vanilla isolate 15 gram (.5 oz)

Spinach: English Raw 25 gram (.9 oz)

Water: as needed

Water: Ice as needed

....

DIRECTIONS

For anyone who isn’t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies

Blend everything together in the blender and you are done.

Add water to create the consistency you like.

HEALTH FIX PROTEIN SMOOTHIE SNACK (SERVES 1)


14

....

INGREDIENTS

Banana: Fresh 1 medium

Berries: Mixed, Frozen 90 gram (3.2 oz)

Eggs: 2

Protein Powder: Vegan, Raw, Vanilla isolate 35 gram (1.2 oz)

....

DIRECTIONS

Whisk the egg, then stir in the protein powder to make a smooth mix.

Add your banana mushed up.

Dry fry in a pan.

Put the berries in a saucepan and heat gently, til a little gooey.

BANANA BERRY PANCAKES (SERVES 1)


15

....

INGREDIENTS


Beef: Mince, 5% fat (lean) 80 gram (2.8 oz)

Cheese: Cheddar, 50% 15 gram (.6 oz)

Chilli: Powder 5 gram (.2 oz)

Coriander: Leaves 5 gram (.2 oz)

Jalapenos 10 gram (.4 oz)

Lettuce 55 gram (2 oz)

Lime Juice 5 ml (.2 fl.oz)


Taco shells: Gluten Free, Hard or Regular 2.5 shells

Tomato: fresh 110 gram (3.9 oz)

....

DIRECTIONS

Heat your oven to 140 degrees, and place your taco shells on a baking tray to heat them up.

On high heat add mince, chopped coriander and chilli powder to a

frying pan and mix till the mince is brown.

Prep your Mex Salad: Chop the tomato, lettuce and avo into a bowl

Combine with lime juice, more chilli powder, pepper and jalepeno’s

Break the taco shells into little pieces and mix all the ingredients together.

Top with the cheese for an awesome mexican salad.

It won’t look brilliant, but you will love the taste

ASHY TEX MEX SALAD (SERVES 1)


16

....

INGREDIENTS

Almonds: Raw, with Skin 10 almonds

Capsicum: Red 90 gram (3.2 oz)

Chicken: Breast, raw, no skin 110 gram (3.8 oz)

Eggs: Chicken, White, Raw 2 egg whites

Flour: Cornflour 10 gram (.3 oz)

Olive Oil: Spray, Extra Virgin Olive 1 spray

Pepper: Black pinch

Rosemary: Leaves 10 gram (.3 oz)


....

DIRECTIONS

Preheat Oven to 180 degrees celcius

Cut up your sweet potato and capsicum into mandarin slice size pieces

Give them a quick spray with the olive oil and mix the rosemary and pepper

Place the sweet potato on a baking tray for around 50 minutes (use baking paper)

Chop the almonds very finely and season the cornflour with salt and pepper and roll the chicken in the cornflour

Whisk the egg whites and then pour on chicken and coat with your almonds

With about 20minutes to go, add the chicken and capsicum to your baking tray

Monitor Carefully, cook till chicken is white through, then serve hot

ROASTED ALMOND CHICKEN (SERVES 1)


17

....

INGREDIENTS

Banana: Fresh ¼ medium

Eggs: 2 whites

Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 20 gram (.7 oz)

Strawberries: Fresh 120 gram (4.6 oz)

Water as needed

Yoghurt: Chobani, greek, fat free 25 gram (1.1 oz)

....

DIRECTIONS

Blend ingredients until smooth

Cook on one side until bubbles

Flip pancake

Top with Yoghurt and strawberries

CHOCOLATE CREPES (SERVES 1)

CALORIES 170 MACROS FAT: 0.6g PROTEIN: 28g CARBS: 12g

18

....

INGREDIENTS

Cottage Cheese: Low Fat – 35 gram (1.3 oz)

Eggs: 1

Flour: Wholemeal - 20 gram (.6 oz)

Olive Oil: Extra Virgin - 5 ml (.2 fl.oz)

Pepper: Black - 1 pinch Shallots - 11.9 gram (.4 oz)

Tomato: fresh - 120 gram (4.2 oz)

Yoghurt: Chobani, greek, fat free - 80 gram (3 oz)

Zucchini: Raw - 120 gram (4.2 oz)

....

DIRECTIONS

Grate the zucchini and cover with salt.

Place on a paper towel and squeeze all the water out of the zucchini mix.

Chop your shallots finely.

Combine all your ingredients except the yoghurt and chopped tomatoes into a mixing bowl and mix throughly.(food processor is best).

From the mix, make round patties and flatten them out a little. A metal spatula is good here, but the palm of your hand will suffice.

On medium heat, with a little oil fry the patties until brown on each side.

Serve with the yoghurt and diced tomatoes.

GREEN FRITTERS (SERVES 1)


19

....

INGREDIENTS

Beef: Sirloin, Lean, raw 180 gram (6.6 oz)

Broccoli 150 gram (5.5 oz)

Chillies: Red, Fresh 30 gram (1.2 oz)

Coconut Oil: Virgin Cold Pressed 7.5 ml (.3 fl.oz)

Onion: Red Onion - 23 gram (.8 oz) Oyster Sauce 30 ml (1 fl.oz)

Slim Pasta: Vermicelli 150 gram (5.5 oz)

....

DIRECTIONS

Cut the beef into thin strips and sear on high heat in a wok until the outside is no longer pink.

Remove from the pan (don’t over cook!)

Add some more oil to the pan and mix the broccoli, chilli, spring onion for a minute and then add half your oyster sauce.

Add the slim pasta, beef and rest of the oyster sauce. Continue to mix for another minute.

Pour into a bowl and cover with the other half of your oyster sauce.

GLUTEN FREE BEEF STIR UP (SERVES 1)


20

....

INGREDIENTS

Almonds: Raw, with Skin 8 almonds



Cauliflower 20 gram (.7 oz)


Chilli: Powder 2.5 gram (.1 oz)

Coriander Seeds: Ground 3 gram (.1 oz)

Cumin Seeds: ground 3 gram (.1 oz)



Rice: Basmati, Brown, Boiled 75 gram (2.6 oz)


Turmeric Powder 2.5 gram (.1 oz)

....

DIRECTIONS

Crush the almonds (food processor or bar mix) and mix with the herbs and lemon.

Heat your oven to 180 degrees and line a baking tray.

Cut up your chicken into small pieces and mix with the herb and almond mix in a bowl.

Place in the oven for 20 minutes or so (just double check its cooked through).

5 minutes before ready, steam your broccoli and cauliflower and cover in butter, lemon, salt and pepper.

Serve and eat.

SPICED LEMON CHICKEN (SERVES 1)


21

....

INGREDIENTS

Coconut Oil: Virgin Cold Pressed 5 ml (.2 fl.oz)

Coconut: Water (natural) 100 ml (3.5 fl.oz)

Pineapple 100 gram (3.7 oz)


Water: Ice 2 cubes

....

DIRECTIONS



PINA COLADA PROTEIN SMOOTHIE(SERVES 1)

CALORIES 169 MACROS FAT: 6.4g PROTEIN: 12.8g CARBS: 15g

22

....

INGREDIENTS


Cinnamon: ground 15 gram (.6 oz)

Oats, rolled, raw, dried weight 45 gram (1.5 oz)

Protein Powder: Choc, 90% Protein, Isolate, Average All Brands 40 gram (1.5 oz)

Water 250 ml (9 fl.oz)

Water: Ice 4 cubes

....

DIRECTIONS

Add oats to water first

Add rest of ingredients

Blend for 1 minute

BREAKFAST SMOOTHIE(SERVES 1)


23

....

INGREDIENTS



Chillies: Red, Fresh 25 gram (1 oz)



Cucumber 40 gram (1.4 oz)

Fish Sauce 25 ml (.9 fl.oz)

Mint: Leaves, Fresh 25 gram (1 oz)

Onion: Red Onion 20 gram (.7 oz)


Salad: Mixed Leaves 40 gram (1.4 oz)



....

DIRECTIONS

Rub the meat with coconut oil, salt and pepper. Leave for as long as you can.

Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves.

Fry the beef and once done to your liking, slice it thinly.

Top the salad with the sliced rump and drizzle with fish sauce.

CLASSIC THAI BEEF SALAD(SERVES 1)

CALORIES 395 MACROS FAT: 14g PROTEIN: 56g CARBS: 11.4g

24

....

INGREDIENTS


Chives: Fresh 30 gram (1.2 oz)

Coriander: Leaves 25 gram (1 oz)

Kale 50 gram (1.6 oz)

Lime Juice 100 ml (3.8 fl.oz)

Olive Oil: Extra Virgin, Chilli Infused 5 ml (.2 fl.oz)

Rice: Brown, Boiled 70 gram (2.4 oz)

Rocket: Fresh 45 gram (1.6 oz)

Snapper: Raw 150 gram (5.2 oz)


Vinegar: Red Wine 30 ml (1.1 fl.oz)

....

DIRECTIONS

Slice your snapper pieces and put in a seal lock bag with 2/3 of your lime juice, 1/2 your chives and the chilli powder.

Leave to marinate for a few hours.

Prior to cooking, boil or steam your rice (measure after cooking and freeze what you don’t need).

Combine your rocket, kale, coriander, remaining chives, rice, and finely diced tomato with the vinegar and remaining lime juice.

Grill or fry your marinated snapper in the olive oil and mix in your salad to serve hot.

LIME SNAPPER AND RICE(SERVES 1)

CALORIES 395 MACROS FAT: 10.5g PROTEIN: 38.6g CARBS: 36.4g

25

....

INGREDIENTS


Chia Seeds: White or Black 30 gram (1.1 oz)

Milk: Coconut/Brown Rice Mix (Pure Harvest) 100 ml (3.3 fl.oz)

Protein Powder: Vegan, Raw, CHOC 30 gram (1.1 oz)

Water 150 ml (5 fl.oz)

....

DIRECTIONS

Blend the milk, water and protein powder together.

Add the ingredients into a large mug and leave overnight.

Eat for Breaky.

CHIA PROTEIN PUDDING (SERVES 1)


26

....

INGREDIENTS

Capers 10 gram (.4 oz)

Cheese: Cream Cheese, EXTRA Light (philadelphia) 110 gram (4 oz)

Rye: Cruskits 4 cruskits

Salmon: Smoked, Sliced 111 gram (4 oz)

....

DIRECTIONS

Add the philly to the cruskits

Press in some capers

Add the salmon on top and enjoy a lunch that tastes and feels like it could be bad for you, but its perfectly balanced

DECADENT PHILLY SALMON MACRO MASTERY(SERVES 1)


27

....

INGREDIENTS

Basil: fresh 10 gram (.5 oz)

Beef: Mince, 5% fat (lean) 90 gram (3.2 oz)


Cayenne Pepper: ground 5 gram (.2 oz)

Chillies: Red, Fresh 10 gram (.3 oz)

Kraft Live Free Cheese 30 gram (1 oz)

Pasta: Gluten Free, Spaghetti (dry) 30 gram (1 oz)

Slim Pasta: Spaghetti 100 gram (3.2 oz)

Tomato: Pasta Sauce 140 gram (4.9 oz)

....

DIRECTIONS

Thinly dice your chilli, slice the capsicum. Add both and a pinch of Cayenne pepper to a pan to dry fry.

After a minute or so, add in the mince and brown.

Boil your pasta and once cooked, add in you drained and rinsed slim pasta.

Add the pasta sauce and basil to the mince mix, mix through. Then combine with pasta.

Stir through your cheese and serve.

SPICY SPAG BOL(SERVES 1)


28

....

INGREDIENTS

Almond: Milk (unsweetened) - 50 ml (1.8 fl.oz)

Baking Powder (Gluten Free) - 2 gram (.1 oz)

Cacao: Raw, loving earth - 15 gram (.5 oz)

Protein Powder: Choc, 90% Protein, Isolate, Average All Brands - 25 gram (1 oz)

Stevia: Extract Powder to taste

Vanilla Essence 2.5 ml (.1 fl.oz)

....

DIRECTIONS

Blend all the ingredients together with bar mix or Vitamix.

Place in Oven (pre-heated to 180 degrees) for 15 mins

OR place in microwave for 30 seconds to 1 minute.

PROTEIN MUG CAKE (SERVES 1)


29

....

INGREDIENTS

Protein Powder: Vanille, 80%, Average All Brands 20 gram (.8 oz)

Pura Veda Cereal 50 gram (1.6 oz)

Strawberries: Fresh - 150 gram (4.9 oz) Water 110 ml (3.7 fl.oz)

Yoghurt: Chobani, greek, fat free 50 gram (2 oz)

....

DIRECTIONS

Blend the whey and water together

Cut up strawberries

Add Pura Veda to the bowl, add whey blend, yoghurt and strawberries (if whey and water is too runny, add less water next time)

FAT BURNING MUESLI (SERVES 1)


30

....

INGREDIENTS


Cashews: raw 10 gram (.36 oz)



Lettuce 50 gram (1.79 oz)

Mixed Herbs: Masterfoods 5 gram (.18 oz)

Peas: Snow Peas, Raw 20 gram (.71 oz)

Pepper: Black - 1 pinch


‘Sour Cream: Light 30 gram (1.07 oz)

....

DIRECTIONS

In a large salad bowl (always go bigger than you think), break apart your lettuce and add the avocado (cubed), snow peas (sliced), and cashews.

Roll your chicken breast in the Italian seasoning (or if you want to change it up, add Moroccan etc for a change in flavour)

Fry the chicken until cooked through (for thick fillets, cut them length ways in half like you would for a schnitzel, so its quicker to cook)

Slice the chicken into long strips and add to your bowl

Mix the lemon, sour cream, pepper and salt together, and add to the bowl.

Mix it all up and eat from the bowl or serve.

Super quick, tasty, low carb goodness!

5 MIN CHICKEN AND AVO SALAD (SERVES 1)


31

....

INGREDIENTS



Coconut: Milk, premium 20 ml (.7 fl.oz)

Garlic: Crushed 2.5 gram (.1 oz)





Vinegar: Balsamic 30 ml (1.1 fl.oz)

....

DIRECTIONS

Cut your sweet potato into cubes and place in boiling water until soft.

Marinate your steak for about 15 minutes in a bowl with the balsamic, garlic and pepper.

Mash your sweet potato and mix in the chives and coconut cream.

Make your super tasty and basic salad with the tomatoes, salad leaves and balsamic.

Cook your steak as desired and place on top of your mash next to your salad.

Pour any juices or extra marinade on top.

BEEF MASH (SERVES 1)


32

....

INGREDIENTS


Cacao: Raw, Loving Earth 20 gram (.7 oz)

Cottage Cheese: Low Fat 90 gram (3.3 oz)

....

DIRECTIONS

Mix it all together and eat cold

COTTAGE BERRY CRUSH (SERVES 1)


33

....

INGREDIENTS



Coconut: Milk, premium 45 ml (1.6 fl.oz)

Eggs: 2 whites

Eggs: 1 egg

Garlic: Crushed 5 gram (.2 oz)


Mushrooms: Common 60 gram (2.1 oz)

Onion: Red Onion 30 gram (1 oz)


....

DIRECTIONS

Crack egg whites into bowl with 1 whole egg ad coconut milk, whisk.

Brown chicken in pan with garlic and onion. Then add the capsicum, mushroom and tomato.

Remove from heat, add egg mix separately until cooked.

PALEO OMELETTE (SERVES 1)


34

....

INGREDIENTS

Beetroot: raw 100 gram (3.3 oz)

Carrots: raw 80 gram (3 oz)

Cheese: Feta, Reduced Fat 30 gram (1.1 oz)


Mint: Leaves, Fresh 10 gram (.3 oz)

Pear: Green, with skin half medium sized

Pepper: Black as needed

Sea Salt as needed


Walnuts: Raw 20 gram (.7 oz)

....

DIRECTIONS

In your steamer, set to 12-15 minutes and steam the snapper.

Grate the beetroot, carrot and pear and then dry.

Cut the walnuts and fetta into tiny pieces (fetta not as small as walnuts).

Cut the mint as fine as possible and then mix everything though.

Place the snapper on top, pour over the lemon juice and season with salt and pepper.

RD BEETROOT LIVER CLEANSE SALAD(SERVES 1)


35

....

INGREDIENTS


Chives: Fresh 20.4 gram (.7 oz)

Coriander: Leaves 20.4 gram (.7 oz)

Corn: Cob 102 gram (3.6 oz)

Cucumber 102 gram (3.6 oz)

Jalapenos 40.8 gram (1.5 oz)

Kraft Live Free Cheese 102 gram (3.6 oz)

Lime Juice 30.6 ml (1 fl.oz)


....

DIRECTIONS

Dice all your ingredients (ensure chives are very fine).

Mix all together and pour over the lime juice.

This is a FODMAP friendly dish, so if you don’t need to worry about this, include red Onion instead of chives and add some chilli sauce just to give it a little more kick!

CHEESY SALSA SALAD(SERVES 1)


36

....

INGREDIENTS

Cottage Cheese: Full Fat 59 gram (2.1 oz)

Lemon Juice 11.8 ml (.4 fl.oz)

Salmon: Smoked, Honey Glazed 59 gram (2.1 oz)

Spinach: Baby Spinach 30 gram (1.1 oz)


....

DIRECTIONS

Cut or break apart your salmon into your desired pieces, mix in the cottage cheese and lemon juice.

Fold in some baby spinach and cherry tomatoes.

Add salt/pepper to taste.

It might not look overly special, but it’s tasty and will keep you satisfied for hours!

SMOKED SALMON POWER(SERVES 1)


37

....

INGREDIENTS

Blueberries: Fresh 60 gram (2.2 oz)


Eggs: 1 whites

Eggs: 1 egg

Flour: Soy, Low fat 35 gram (1.3 oz)

Milk: Low Fat (1%), Organic 61 ml (2.1 fl.oz)

Stevia: Extract Powder 2.4 gram (.1 oz)


Vanilla Essence 6 ml (.2 fl.oz)


....

DIRECTIONS

Mix up your eggs, extra egg white, vanilla essence, skim milk and stevia until the mix looks fluffy like clouds.

Slowly add the soy flour a bit at a time and whisk it in. Repeat until all done so you don’t get lumps (or you can chuck it all in a food processor or vitamix).

Lightly oil your frying pan and pour in half your mix over medium heat.

Add a few berries to the cooking pancake.

Cook both sides (use a spatula to flip) and you’re done.

Repeat for the remaining mix.

Once cooked, add your yoghurt and the rest of your berries to top. YUM!

HIGH PROTEIN BERRYCAKES (SERVES 1)


38

....

INGREDIENTS

Bread: Roll, Multi-Grain 1 roll



Kangaroo: Mince, Raw 200 gram (7 oz)



Onion: Brown Onion 40 gram (1.4 oz)

Sauce: Chilli Hot 13 ml (.4 fl.oz)


....

DIRECTIONS

Make your kanga pattie: Combine the onion, mince, garlic and coriander.

Grill or dry fry till cooked.

Construct your Kanga burger.

FAMOUS KANGA BURGER (SERVES 1)


39

....

INGREDIENTS

Cheese: Haloumi 104 gram (3.7 oz)

Cranberries: Dried 30 gram (1.1 oz)

Lemon Juice 30 ml (1.1 fl.oz)



Salt: Sea Salt to taste


....

DIRECTIONS

Cut your onion into ringlets (use a little or as much as you like).

Cut the haloumi into slices and grill quickly til it gets a little brown.

Mix all your salad ingredients together and add the haloumi on top.

HALOUMI SALAD (SERVES 1)


40

....

INGREDIENTS

Chocolate: Dark, 60% Cocoa 9 gram (.3 oz)

Milk: Full Fat Organic 90 ml (3 fl.oz)


Water as needed


....

DIRECTIONS

For anyone who isn’t vegan or restricted by whey etc, feel free to use the protein of your choice in these smoothies.

Use water as needed. You can add none, or add more to get the consistency you like. Do not do this with the milk


CHOC LOVERS PROTEIN SHAKE (SERVES 1)


41

....

INGREDIENTS

Bread: Gluten Free, Multigrain, Average 1 slices

Capers 5 gram (.2 oz)

Dill: Dried 2 gram (.1 oz)

Eggs: 2.whites

Eggs: 1 egg

Milk: Soy, low fat (organic, non GMO, gluten free) 50 ml (1.8 fl.oz)



Salmon: Smoked, Sliced 80 gram (2.8 oz)


....

DIRECTIONS

Whisk or blend your eggs, white, dill and milk together.

Cut your salmon into small pieces.

Spray your frying pan, add your mix and add your salmon pieces.

Toast a small piece of sourdough and top with your salmon mix.

Add salt, pepper and lemon juice to suit.

SMOKED SALMON SCRAMBLE (SERVES 1)


42

....

INGREDIENTSAgave Syrup 10 ml (.4 fl.oz)

Cayenne Pepper: ground 2 gram (.1 oz)

Coriander Seeds: ground 2 gram (.1 oz)

Cucumber 20 gram (.8 oz)



Ginger: Crushed 5 gram (.2 oz)



Onion: Spring Onion 16 gram (.6 oz)



Sesame Oil 5 ml (.2 fl.oz)

Tamari (wheat-free soy sauce) 10 ml (.4 fl.oz)

Tofu: Firm/Hard 170 gram (5.9 oz)

Vinegar: Rice 10 ml (.4 fl.oz)

....

DIRECTIONS

Open a package of extra-firm organic tofu, pour out the liquid, and gently squeeze the tofu between the palm of your hands to get rid of the excess water.

Cut the tofu into one-inch chunks. Place the tofu in a medium sized bowl.

In a small bowl, combine all of the marinade ingredients and whisk them together.

Drizzle the marinade over the tofu and toss to coat evenly.

Cover the tofu with a lid. Let the tofu marinate in the fridge, anywhere from 30 minutes to a full day. I let mine marinate overnight.

Preheat the oven to 250 degrees.

Line a tray with baking powder. Place the marinated tofu onto the baking sheet and spread the tofu in an even layer. Bake for 15 minutes, flip the tofu so it bakes evenly, and return to the oven for another

15 minutes.

Quickly do up our Classic Cucumber Salad. Julianne your cucumber and put in a bowl with your salad leaves. Mix in the olive oil, lemon and sea salt and toss well. Top your salad with the tofu and enjoy :)

ROASTED TOFU AND GINGER (SERVES 1)


43

....

INGREDIENTS




Lamb: Mince, Lean 100 gram (3.8 oz)


Parsley: Fresh 26 gram (1 oz)


Tomato: Tinned, Diced 134 gram (4.8 oz)

....

DIRECTIONS

Chop the sweet potato into cubes and place in boiling water till soft.

Drain the potato and then mash with Parsley.

Preheat your oven to 200 degrees.

Thinly dice your onion, cut the broccoli into florets, and drain chopped tomatoes.

Add the onion and garlic to a non-stick pan and cook for a minute before adding the mince.

Brown the mince, add the chopped tomatoes and broccoli. Keep mixing for another few minutes.

In a small baking dish add your mince, the sweet potato and top with cheese.

Place in the oven till the cheese browns a little and serve.

CLEAN SHEPHERD’S PIE (SERVES 1)


44

....

INGREDIENTS

Brazil Nuts: Raw 9 nuts

Pear: Green, with skin 1 medium pear

....

DIRECTIONS

1 brazil nut is about 4g, 1 medium pear is about 150g.

So 5 nuts and a pear hits a nice snack amount.

BRAZIL PEAR (SERVES 1)


45

....

INGREDIENTS

Cranberries: Dried 10 gram (.4 oz)

Kale 104 gram (3.7 oz)



Pumpkin: Seeds, Dry Roasted 15 gram (.6 oz)

Sunflower Seeds: dry roasted 10 gram (.4 oz)


....

DIRECTIONS

Please note I normally do 4 or so servings of this and leave in the fridge

Whisk lemon juice oil and salt and pepper together in a large bowl

Add the kale, sunflower seeds, pumpkin seeds, finely diced tomato and cranberries - combine.

NUTTY KALE SALAD (SERVES 1)


46

....

INGREDIENTS

Bok Choy 101 gram (3 oz)



Lamb: Steak, lean (heart smart) 150 gram (5.4 oz)


Sauce: Sweet Chilli Thai 15 ml (.5 fl.oz)


Teriyaki Sauce 20 gram (.7 oz)

....

DIRECTIONS

Prep your veggies: Roughly chop the bok choy and broccolini, thickly slice the onion and thinly slice the chilli and garlic.

Slice the lean lamb into strips

Heat the wok to high and lightly spray with cooking oil spray.

Quickly sear the lamb until brown and take away from the wok.

Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its aromatic and then add the lamb, veggies and sauce.

Serve immediately

TERIYAKI LAMB COOK UP (SERVES 1)


47

....

INGREDIENTS

Avocado 33 gram (1.2 oz)

Corn: Thins (cracker) 2 thins

Kraft live Free Cheese 20 gram (.8 oz)


....

DIRECTIONS

For when you can’t be stuffed making a meal but want to eat something that will keep you full.

Get half a medium avo, cut thin slices of kraft live free cheese and use 6 corn thins.

Put the ingredients on the thins and then drizzle with Tamari (or you could do balsamic etc).

You get to feel like you are being a little naughty, when in fact you are hitting your numbers. Just enough carbs to give you some energy!

This could be a snack too, by just going down to 2 corn thins and reducing the rest of ingredients.

GONE CRACKERS MEAL (SERVES 1)


48

....

INGREDIENTS

Protein Powder: Vanille, 80%, Average All Brands 25 gram (.9 oz)

Pura Veda Cereal 50 gram (1.8 oz)


Water 120 ml (4.2 fl.oz)


....

DIRECTIONS

Blend the whey and water together

Cut up strawberries

Add Pura Veda to the bowl, add whey blend, yoghurt and strawberries (if whey and water is too runny, add less water next time)

FAT BURNING MUESLI (SERVES 1)


49

....

INGREDIENTS

Asparagus: Raw 129 gram (4.6 oz)

Basil: Dried, ground 1 gram (.1 oz)

Bread: Roll, Multi-Grain 1 rolls



Chilli: Flakes 2 gram (.1 oz)




Oregano: Dried, Ground 2 gram (.1 oz)

....

DIRECTIONS

Place the herbs, chilli, lemon juice, garlic and chicken into a lunch box to marinate for 30 minutes.

Heat your oven to about 180 degrees and cover a baking tray with baking paper.

Add your chicken to the baking tray and cook each side until cooked through.

At the same time, steam your asparagus lightly.

Butter your bread and add your chicken and asparagus for a spicy gourmet roll.

Who says you can’t enjoy carbs when eating clean!

SPICY CHICKO ROLL (SERVES 1)


50

....

INGREDIENTS



Carrots: raw 35 gram (1.3 oz)

Parsley: Fresh 24 gram (.9 oz)

Pumpkin: Boiled/Steamed 60 gram (2.2 oz)

Salmon: Fresh, Atlantic, Raw 145 gram (5.2 oz)

Spinach: English Raw 35 gram (1.3 oz)

....

DIRECTIONS

Put your salmon in the steamer for 15 minutes.

Just before serving, mix your butter through the veges and top with salt and pepper.

QUICK SALMON AND BUTTERED STEAMED VEGE(SERVES 1)


51

....

INGREDIENTS

Banana: Fresh 40 gram (1.4 oz)


Eggs: 1 egg


....

DIRECTIONS

Whisk the egg, the stir in protein powder to make a smooth mix. Add your banana mushed up.

Dry fry in a pan.

Put the berries in a saucepan and heat gently, til a little gooey.

BANANA BERRY PANCAKES SNACK (SERVES 1)

CALORIES 169 MACROS FAT: 5.8g PROTEIN: 18.4g CARBS: 11g

52

....

INGREDIENTS

Barramundi: Raw 240 gram (8.5 oz)

Chillies: Red, Fresh 35 gram (1.3 oz)




Lime Juice 35ml (1.2 fl.oz)

Mint: Leaves, Fresh 20 gram (.6 oz)

Oyster Sauce 10 ml (.4 fl.oz)

Sprouts: Snow Pea 35 gram (1.3 oz)

Sugar: Palm 20 gram (.6 oz)

....

DIRECTIONS

Make your Salad: Thinly slice the spring onions and chilli, then toss together in a bowl with the sprouts, mint leaves and coriander.

Cook the barramundi for approximately 3 minutes each side on a medium to high heat or until cooked through.

Crush the palm sugar and place in jar with the lime juice and oyster sauce; place the lid on and shake to combine ingredients.

Layer your plate with the fish, then salad and finally top with sauce.

THAI BARRA (SERVES 1)


53

....

INGREDIENTS

Ginger 5 gram (.2 oz)


Lemongrass 5 gram (.2 oz)

Mixed Herbs: Masterfoods 10 gram (.4 oz)



Turkey: Mince, raw 100 gram (3.9 oz)

Zucchini: Raw 160 gram (5.8 oz)

....

DIRECTIONS

Spiral your zucchini, salt, and then squeeze and pat dry.

Fry your mince, ginger, lemongrass and mixed herbs in the olive oil.

Add in the tinned tomatoes (or just skinned, diced and boiled tomatoes for purists).

Simmer for 10 minutes and then stir through the pasta.

Serve and top with the high protein cheese.

TURKEY AND ZUCCHINI PASTA (SERVES 1)

CALORIES 394 MACROS FAT:18.9g PROTEIN: 35.9g CARBS: 20.1g

54

....

INGREDIENTS



....

DIRECTIONS

Pour the Tamari in the half avo seed whole

Use a spoon to eat the avocado and tamari together

GOOD FAT POWER SNACK (SERVES 1)


55

....

INGREDIENTS


Milk: Rice 100 ml (3.38 fl.oz)

Peanut Butter 25 gram (.89 oz)

Protein Powder: Vegan, Raw, CHOC 30 gram (1.07 oz)

Water as needed


....

DIRECTIONS


Use water as needed. You can add none, or add more to get the consistency you like. Do not do this with the milk

Blend everything together in the blender and you are done!

CHOC PEANUT BUTTER AND JELLY SMOOTHIE (SERVES 1)


56

....

INGREDIENTS

Cheese: Parmesan 19 gram (.7 oz)


Cucumber 25 gram (.9 oz)

Ham: cured leg, lean 50 gram (1.8 oz)

Lemon: Raw 150 gram (5.3 oz)

Onion: Brown Onion 15 gram (.5 oz)



Tomato: Simmer Sauce, Leggos, Italian Chicken Parmigiana 80 gram (2.8 oz)

....

DIRECTIONS

Get your oven hot, about 200-220 degrees.

Grill your chicken till it’s cooked through.

Construct your parmy: chicken ham, sauce, grated parmesan and then bake in the oven till the cheese is how you like it.

Add the salad leaves, cucumber, tomatoes and lemon together in a bowl and toss.

CHICKEN PARMY (SERVES 1)


57

....

INGREDIENTS

Beef: Sirloin, Lean, raw 110 gram (4 oz)

Cabbage: Raw, Green 50 gram (1.7 oz)

Celery: Stalks, fresh 90 gram (3.4 oz)



Noodles: Egg, Dry 50 gram (1.6 oz)




....

DIRECTIONS

Bring 300ml of water to the boil, add a little salt and cook egg noodles for a minute or so. Rinse, drain and put aside.

Prep it Up: Cut your steak into thin strips and thinly slice the onion, celery and cabbage.

Add the steak and sear so it isn’t pink on the outside. Remove from the wok.

Lightly spray the wok again; add the onion and celery and cabbage and stir-fry for a further 2 minutes

Return the steak to the wok, add the egg noodles and Tamari sauce and stir gently until heated through.

Serve straight away.

BEEF & VEGE STIR-FRY (SERVES 1)


58

....

INGREDIENTS


Banana: Fresh 20 gram (.8 oz)

Grape: Green, fresh 40 gram (1.4 oz)

Kale 20 gram (.8 oz)



Water as needed


....

DIRECTIONS


Use water as needed. You can add none, or add more to get the consistency you like.


HEALTH FIX PROTEIN SMOOTHIE SNACK (SERVES 1)


59

....

INGREDIENTS

Basil: fresh 3 gram (.1 oz)

Bread: Gluten Free, Multigrain, Average 1. slice


Eggs: 1

Ham: cured leg, lean 170 gram (6 oz)

Pepper: Black - 1.1 pinch Salt: Sea Salt 1 pinch

Tomato: fresh 110 gram (4 oz)

....

DIRECTIONS

Grill the tomato and ham until brown.

Poach your egg.

Toast the bread.

Create your stack: Bread, butter, tomato, ham, egg and top with a little basil, salt and pepper.

HAM AND EGG STACK EM UP (SERVES 1)


60

....

INGREDIENTS





Green Beans: Raw 20 gram (.7 oz)

Maple Syrup: real 5 ml (.2 fl.oz)





Shallots 15 gram (.6 oz)

Tofu: Tempeh, Hard 130 gram (4.8 oz)

Vinegar: White Wine 20 ml (.7 fl.oz)

....

DIRECTIONS

Turn the oven to 180 degrees and begin steaming your rice at the same time.

Slice your tempeh and capsicum thinly and mix them together with some coconut oil in a bowl.

Place both on a baking tray and throw them in the oven for 20 minutes.

Dice your green beans and mushys and with 5 minutes left for the tempeh throw these two in the oven on the tray too.

Combine your garlic, chilli, shallots, olive oil, vinegar and maple syrup to create your Chilli Sauce Pack. Mix well.

Construct your meal by combining the rice, tempeh, veges and topping it all off with your chilli sauce pack.

CHILLI TEMPEH AND MUSHY RICE (SERVES 1)


61

....

INGREDIENTS




Spinach: Baby Spinach 20 gram (.7 oz)


....

DIRECTIONS

Yes, you can have the pub favourite of steak and fries if you just know how to work your macros!

Slice your sweet potato thin and in fries, put in a bowl. Pour the coconut oil in and rub it around with salt until you feel every piece is covered ever so slightly.

Get your oven hot, approx 220 degrees (preheated), place your potato on a tray and put in the oven

Keep checking but should be ready in approximately 20 minutes.

With 5 minutes to go, grill or dry fry your steak as you like it.

Serve on top of some baby spinach just for looks.

STEAK AND FRIES (SERVES 1)


62

....

INGREDIENTS

Black bean stir fry sauce (gluten free) 10 gram (.4 oz)

Chillies: red, fresh 5 gram (.2 oz)






Rice: Brown, Boiled 85 gram (3 oz)




....

DIRECTIONS

Pre-heat oven to 200 degrees.

Prepare the rice (normally 2.5 times water to rice in a saucepan) or the same in a rice maker.

Flavour up: Cut the spring onion and add to the black bean sauce, ginger, chilli, Tamari sauce and garlic; Mix well.

Lightly spray a sheet of tin foil, large enough to cover the snapper

Pour the dressing mixture over the fish and fold the foil to make a parcel. Place in the the oven and cook for 10-15 minutes.

Meanwhile, cook the mushy’s on a lightly oiled heated grill until tender.

Transfer the cooked fish, mushrooms and rice to a serving plate. Scrape dressing from the tin foil on top of your meal.

FISH AND MUSHYS (SERVES 1)


63

....

INGREDIENTS


Banana: Fresh 35 gram (1.3 oz)

Dates: dried 10 gram (.3 oz)

Nutmeg: ground 1 gram ( oz)


Water as needed


....

DIRECTIONS


Use water as needed. You can add none, or add more to get the consistency you like.


BANANA SMOOTHIE SNACK (SERVES 1)


64

....

INGREDIENTS

Bread: Gluten Free, Multigrain or Rye 1 slice


Peanut Butter 40 gram (1.4 oz)

Strawberries: Fresh 20 gram (.7 oz)

....

DIRECTIONS

Toast the bread and spread the butter and peanut butter (it’s going to be nice and thick!)

Slice the strawberries and place on top.

PEANUT BUTTER AND ‘JAM’ ON TOAST (SERVES 1)


65

....

INGREDIENTS

Capsicum: Red 20 gram (.8 oz)




Maple Syrup: real 5 ml (.2 fl.oz)


Quinoa: Boiled 75 gram (2.7 oz)


Sweet Potato: Baked 30 gram (1 oz)

Tuna: Canned in brine 170 gram (6.1 oz)

Vinegar: White Wine 20 ml (.7 fl.oz)

....

DIRECTIONS

Boil your quinoa, remember if you are after 70 grams boiled that will be about 20 grams raw.

Brush the sweet potato with the coconut oil

In a moderate to high oven (around 200 degrees), put your capsicum and sweet potato.

Dice up the sweet potato and capsicum and mix through the quinoa.

Mix the shallots and tuna together.

Combine your garlic, chilli, shallots, olive oil, vinegar and maple syrup to create your Chilli Sauce Pack. Mix well.

Combine the quinoa mix and tuna mix before topping with your sauce and mixing through.

Add salt, pepper and even some parsley or coriander leaves to taste.

CHILLI TUNA BOWL (SERVES 1)


66

....

INGREDIENTS


Cabbage: Raw, Green 53 gram (1.9 oz)

Celery: Stalks, fresh 100 gram (3.8 oz)



Noodles: Egg, Dry 50 gram (1.8 oz)




....

DIRECTIONS

Bring 300ml of water to the boil, add a little salt and cook egg noodles for a minute or so. Rinse, drain and put aside.

Prep it Up: Cut your steak into thin strips and thinly slice the onion, celery and cabbage.

Add the steak and sear steak so it isnt pink on the outside. Remove from the wok.

Lightly spray the wok again; add the onion and celery and cabbage and stir-fry for a further 2 minutes.

Return the steak to the wok and add the egg noodles and Tamari sauce and stir gently until heated through.


BEEF & VEGE STIR-FRY 2(SERVES 1)


67

....

INGREDIENTS

Bread: Gluten Free, Multigrain, Average 1 slice



Eggs: 2 eggs

Mushrooms: Common 30 gram (1 oz)

Peanut Oil 5 ml (.2 fl.oz)

Pepper: Black 1. pinch



Sprouts: Snow Pea 20 gram (.8 oz)


....

DIRECTIONS

Whisk your eggs..

Chop the chilli, shallots and mix into your egg.

Heat a pan or wok, add the oil and pour in your egg mix to cover the base.

Add your chopped mushrooms onto one half of the omelette.

Put your bread in the toaster, and butter once done.

Fold your omelette in half, and place on toast.

Top with the snow pea sprouts and a little Tamari and Salt.

SPICY MUSHROOM OMELETTE (SERVES 1)


68

....

INGREDIENTS

Beetroot: raw 47 gram (1.7 oz)




Honey 2 ml (.1 fl.oz)

Lemon Juice 30 ml (1 fl.oz)



Pumpkin: Raw 50 gram (1.7 oz)



....

DIRECTIONS

Start steaming or boiling your rice (whichever you prefer).

Slice your chicken and mix it in a bowl with the beetroot, pumpkin and olive oil (just a slight rub of oil on everything).

Add these to a baking tray on a pre-heated oven for 20 minutes.

While you are waiting make up the moroccan sauce pack:

Mix the Lemon juice, olive oil, cumin, coriander, honey and pepper together. Make sure it is really well blended.

Once each section is ready, combine the rice, chicken, spinach and pumpkin with your sauce and eat immediately.

MOROCCAN CHICKEN AND BEETROOT (SERVES 1)


69

....

INGREDIENTS

Almonds: flaked 10 gram (.4 oz)



Lamb: Steak, lean (heart smart) 100 gram (3.9 oz)

Parsley: Fresh 10 gram (.4 oz)

Pumpkin: Raw 100 gram (3.9 oz)

Sultana: dried 10 gram (.4 oz)



....

DIRECTIONS

Steam the pumpkin and chop roughly.

Dice the tomato.

Mix the coriander and cumin to diced tomato.

Mix the steamed pumpkin, tomato mix, almonds, parsley and sultanas together. Toss well to combine and adjust seasoning.

Grill lamb steaks until done to your liking,and slice length ways in strips.

Serve it up: Top the pumpkin mix with lamb and drizzle generously with yoghurt.

LAMB ’N’ PUMPKIN(SERVES 1)


70

....

INGREDIENTS



Soy Bean: Edemame (pods) 200 gram (7.8 oz)

....

DIRECTIONS

Boil the edemame in their shells.

It will take 3 to 4 minutes then mix in the salt and pepper to taste.

Sometimes mixing a tiny bit of sesame oil or coconut oil (5ml) in the bowl just adds a nice texture.

EDEMAME SNACK (SERVES 1)


71

....

INGREDIENTS

Bok Choy 115 gram (4.1 oz)

Broccolini 115 gram (4.1 oz)






Onion: Brown Onion 15 gram (.6 oz)

Peas: Snow Peas, Raw 115 gram (4.1 oz)

Pork fillet: Extra lean 140 gram (5.1 oz)

Sauce: Sweet Chilli Thai 35 ml (1.2 fl.oz)

Slim Pasta: Vermicelli 115 gram (4.1 oz)

Tamari (wheat-free soy sauce) 11.5 ml (.4 fl.oz)

....

DIRECTIONS

Prep Your Veges: Chop the bok choy, broccolini and trim your snow peas.

Fry the pork on high heat in a wok until seared and remove.

Remove the slim pasta from packet, rinse and put in bowl of boiling water and rock salt.

Dice your onion, crush the ginger and garlic, and add to the wok with coconut oil until tender and aromatic.

Add your prepped veggies, slim pasta and pork back into the wok with the sweet chilli sauce, lemon juice and tamari.

Stir fry for approximately 2 minutes or until your greens are how you like them.

Serve and eat immediately.

ORIENTAL PORK STIR FRY (SERVES 1)


72

....

INGREDIENTS

Bok Choy 40 gram (1.4 oz)




Fish Sauce - 3 ml (.1 fl.oz) Ginger: Crushed 4 gram (.2 oz)

Kaffir Lime: leaves 6 leaves

Lemongrass 8 gram (.3 oz)

lime Juice 8 ml (.3 fl.oz)


Sprouts: Snow Pea 11 gram (.4 oz)

Stock: Chicken, Campbells 300 ml (10 fl.oz)


....

DIRECTIONS

Make your soup stock: Add the ginger, lemongrass, kaffir lime leaves and garlic to your chicken stock in a saucepan. Bring to the boil and then simmer.

Finely slice the chicken breast and add to your stock.

Return to the soup to the boil and ensure your chicken is cooked through. Dont cook too much, just make sure it isn’t pink (chicken breast goes dry if over cooked).

Remove from heat and stir in snow pea shoots.


QUICK CHICKEN SOUP(SERVES 1)


73

....

INGREDIENTS


Cous Cous: Dry 42 gram (1.5 oz)


Honey 5 ml (.2 fl.oz)

Oregano: Dried, Ground 2 gram (.1 oz)

Salmon: Fresh, Atlantic, Raw 105 gram (3.7 oz)


....

DIRECTIONS

Create your marinade by thinly slicing the chilli and mixing it with the ginger, Tamari (wheat-free soy sauce) and honey. Cover your Salmon: Fresh, Atlantic,

Raw with it and let sit for 30mins or so (the more the better)

Cover your cous cous with boiling water in a bowl. As it puffs up, mix through some oregeno with a fork, fluffing the cous cous at the same time.

Heat a non-stick frying pan over high heat and sear both sides. Drop the heat and cook the salmon for another 2 minutes until pink.

You have two options for serving:

a) lay a bed of couscous and top it with the salmon

b) break up the salmon and mix through the couscous.

SALMON AND COUSCOUS (SERVES 1)


74

....

INGREDIENTS

Cottage Cheese: Full Fat 66 gram (2.4 oz)

Eggs: 1 eggs


Mayonnaise: Reduced fat 13 gram (.5 oz)

Mountain Bread: oat Wrap 1. wraps


....

DIRECTIONS

Hard boil an egg.

Mash up and mix with Cottage Cheese: Full Fat, mayonnaise and pepper.

Spread the mixture over the oat wrap and top with lettuce.

CREAMY EGG WRAP (SERVES 1)


75

....

INGREDIENTS


Capsicum: Yellow 55 gram (2 oz)

Cheese: Fetta, Reduced Fat 47 gram (1.7 oz)



Olives: Black, raw 30 gram (1 oz)


Pepper: Black as needed

Salt: Sea Salt as needed



Vinegar: Balsamic 20 ml (.6 fl.oz)


Zucchini: Raw 140 gram (5 oz)

....

DIRECTIONS

Blend avocado, spinach, pitted olives, lemon juice, greek yoghurt, salt and pepper with bar mix into a paste.

Spiral your zucchini to make pasta.

Slice the capsicum julienne, fry the mushrooms and pour balasmic in their hoods.

Layer your bowl in this order: Zucchini Pasta, Avo Paste, Capsicum, Mushrooms, Cherry Toms and Fetta.

RAW ZUCCHINI PASTA SALAD (SERVES 1)


76

....

INGREDIENTS

Agave Syrup 14 ml (.5 fl.oz)



Garlic 5 gram (.1 oz)

Ginger 2 gram (.1 oz)


Molasses 10 gram (.3 oz)

Peanut Butter 15 gram (.5 oz)



Tamari (wheat-free soy sauce) 40 ml (1.3 fl.oz)

Tofu: Firm/Hard 90 gram (3.1 oz)

....

DIRECTIONS

Press the tofu to remove excess moisture and cut tofu into 3/4 inche cubes. Arrange on skewers. Place in single layer in a baking dish.

Process remaining ingredients, except the shallots, in a food processor until smooth.

Pour over the tofu kebabs and refrigerate, covered for an hour. Drain, but reserve your marinade.

Bake the tofu kebabs at 200 degrees for about 20 minutes.

Mix the shallots into the saved marinade and serve with your kebabs.

A simple rocket and baby spinach salad, with a little lemon would add no calories, but compliment well.

KLARA’S SATAY TOFU KEBABS (SERVES 1)


77

....

INGREDIENTS

Banana: Fresh 22 gram (.8 oz)

Eggs: 1 white


Strawberries: Fresh 110 gram (4 oz)

Water - as needed Yoghurt: Chobani, greek, fat free 25 gram (1 oz)

....

DIRECTIONS

Blend ingredients until smooth.

Cook on one side until bubbles.

Flip pancake.

Top with yoghurt and strawberries.

CHOCOLATE CREPE SNACK (SERVES 1)

CALORIES 150 MACROS FAT: 0.6g PROTEIN: 25g CARBS: 11g

78

....

INGREDIENTS

Baking Powder (Gluten Free) 2 gram (.1 oz)

Cheese: Cheddar, 50% 6 gram (.2 oz)

Cheese: Cream Cheese, Light (philadelphia) 30 gram (1.1 oz)



Corn: Sweetcorn 25 gram (.9 oz)

Eggs: 2 eggs

Flour: Gluten free 10 gram (.4 oz)

Milk: Low Fat (1%), Organic 70 ml (2.4 fl.oz)


....

DIRECTIONS

Add your milk and eggs into the food processor and mix till fluffy. Slowly add the flour, baking powder, corn, chives and cheese until its mixed well.

Add the small chicken piece and stir together with a spoon).

Using quick spray of oil on a non stick pan, cook on both sides until cooked through.

Top with the cream cheese and serve.

PROTEIN PUNCH FRITTERS(SERVES 1)


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INGREDIENTS



Pasta: Gluten Free, Spaghetti (dry) 24 gram (.8 oz)

Pepper: Black - as needed


Salmon: Canned, Pink, in Brine 142 gram (5.1 oz)

Salt: Sea Salt as needed

Slim Pasta: Fettucini 95 gram (3.4 oz)

Tomato: Sundried, fat free 47 gram (1.7 oz)


Vinegar: Balsamic 14 ml (.5 fl.oz)

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DIRECTIONS

Cook your gluten free pasta, and then when ready, add in your slim pasta (rinsed and drained first).

Chop your chilli, sundried tomatoes and brown a little with the olive oil in a pan or saucepan.

Add the tinned tomatoes and salmon and mix through. Add salt and pepper.

Make your quick salad in a bowl - mix the rocket with the balsamic and place on side of your plate.

Add your salmon mix to your drained pasta and then serve on your plate.

This is a FODMAP friendly meal so for anyone not restricted, add onion and or garlic to your salmon mix at the start for more flavour.

HALF HALF SALMON PASTA(SERVES 1)


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