detox recipes & meal planner - west...
TRANSCRIPT
DETOX RECIPES& MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER2 KSFL
DETOX RECIPES & MEAL PLANNER 3
contentsBreakfastsSpinachOmelette 04
DippyEggs 05
CourgetteOmelette 06
VegetableFrittata 07
Avocadoand‘Bacon’ 08
VegetableandPrawnStir-Fry 09
LunchesCucumberandPrawn‘Sandwich’ 11
LemonSalmon 12
TomatoStack 13
Egg,PrawnandAvocadoSalad 14
VegetableandEggFried‘Rice’ 15
SeaBassSpecial 16
DinnerLambandTomatoCasserole 18
GarlicChicken 19
BeefandTomatoStew 20
PepperedMackerel 21
FishStew 22
TurkeyStirFry 23
MealPlanner 24
Breakfasts
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 54
SpinachOmelette
Method:
Beateggs.
Heatoilinapanandaddthebeateneggsoncehot.
Addinthespinach.
Ifyouprefer,youcanaddthespinachtothebeateneggsfirst.
Leaveonthehobfor2-3minutesandthenplaceintheovenorunderthegrillforanother2minutes.
Ingredients:
Halfbagofspinach
3eggs
Coconutoil
BreakfastsDippyEggs
Method:
Putapanofwatertoboil.
Onceboiledaddtheeggsforthreeminutesbasedonmediumsizedegg.
Addtheaspargusspearstothewater.
Removetheeggsandasparagus.
Wrapthesmokedsalmonaroundtheasparagusandusetodunkintheegg.
Ingredients:
2eggs
Asparagusspears
Smokedsalmon
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 76
CourgetteOmelette
Method:
Beattheeggs.
Heatoilinapanandaddtheeggsoncehot.
Addintheslicedcourgette.
Ifyouprefer,youcanaddthecourgettetothebeateneggsfirst.
Leaveonthehobfor2-3minutesandthenplaceintheovenorunderthegrillforanother2minutes.
Ingredients:
1courgette
3eggs
Coconutoil
VegetableFrittata
Method:
Chopupallvegandplaceinahotpanwiththecoconutoil.
Beatalltheeggsandleavetooneside.
Heatthroughtheveguntilitstartstogosoft.
Placealltheveginanovenproofdishandpourthebeateneggsoverthetop.
Gentlyshakethedishtoensureitislevelandeven.
Placeinapre-heatedovenat180for25-30minutes.
Thiseasilyfeedsfourandwillkeepinthefridgeforthreedaysandcanbeeatencoldwithsaladforasimplelunchidea.
Ingredients:
Spinach
Courgette
Broccoli
Rocket
Tomatoes
Onion
Kale
Cabbage
Mushroom
Peas
Green
peppers
Cauliflower
7eggs
Coconutoil
Breakfasts
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 98
Avocadoand‘Bacon’
Method:
Slicetheavocadointoquartersandwrapthecookedturkeyslicesaroundit.
Ingredients:
Avocado
Thinlyslicedcookedturkey
VegetableandPrawnStir-Fry
Method:
Chopallingredientsandaddtoahotpanwithcoconutoil.
Ensurechoppedquitesmall.
Fryfor2-3minutesandeatstraightaway.
Canalsobeeatencold.
Ingredients:SpinachCourgetteBroccoliRocketAubergineSquashTomatoesOnionKaleCabbage-greenandwhite
Breakfasts
CeleryMushroomsPeasGreenpepperGreenbeansPurplesproutingbroccoliCauliflowerAvocadoPrawns
KSFLDETOX RECIPES & MEAL PLANNER 11KSFL
DETOX RECIPES & MEAL PLANNER10
LUNCHESCucumberandPrawn‘Sandwich’
Method:
Slicethecucumberlengthwaysandxcoopoutthefleshfromthecucumberandplacethefleshinaseperatebowl.
Rinseanddraintheprawnsandaddtothecucumberflesh.
Addinthespinachandgiveitagoodmix.
Spoonitbackintocucumberandplacetheotherhalfontoptocreatethesandwich.
Youcandoallkindsofcombinationswiththis!
Ingredients:
Cucumber
Freshcookedprawns
Spinach
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 1312
LUNCHESLemonSalmon
Method:
Placethesalmonfilletonasheetoffoil.
Addthezestandjuiceofonelemon.
Wrapupthefoiltocreateasealedparcel.
Placeintheovenfor20-25minsat180.
Canbeservedwithanyvegetablesofyourchoiceorasalad.
Addthejuiceinthefoilasadressingandcanalsobeeatencold.
Ingredients:
Salmonfillets
Onelemon
TomatoStack
Method:
Slicethebeefsteaktomatoesintofour.
Onthefirstlayerputtheroastbeef.
Addtherocketontothesecondlayerandtheoniononthethird.
Ingredients:
Beefsteaktomato
Cookedroastbeefslices
Rocket
Onionslices
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 1514
LUNCHESEgg,PrawnandAvocadoSalad
Method:
Roughlychopandmixuptheleafygreens.
Addinthetomatoesandonion.
Cuttheeggsintoquartersandslicetheavocado.
Placethesaladmixtureonaplateandaddontheprawns,avocadoandegg.
Ingredients:
Hardboiledeggs
Fresh,cookedprawns
Oneavocado
Spinach
Kale
Rocket
Watercress
Tomatoes
Onion
Whitecabbage
VegetableandEggFried‘Rice’
Method:
Chopupallthevegetablestoasimilarsize.
Addtoahotpanwithcoconutoilandfryuntilsoftened.
Gratethecauliflower.
Beattheeggs.
Oncethevegetableshavestartedtosoften,addthegratedcauliflower.
Fryforafurther2-3minutes.
Addinthebeateneggandstirvigorously.
Youcaneatthisonitsonorwithanymeatorchicken.
Ingredients:
Peas
Courgette
Cabbage
Mushroom
Onion
Squash
Greenpepper
Cauliflower
Eggs
Coconutoil
KSFLDETOX RECIPES & MEAL PLANNER16 KSFL
DETOX RECIPES & MEAL PLANNER 17
DINNERSSeaBassSpecial
Method:
Steamorgrilltheseabass.
Chopthebaconintosmallpiecesandfryuntilcrisp.
Placethespinach,choppedonion,rocketandwatercressinabowl.
Addinthedrained,cookedbaconpiecesandmixwell.
Ingredients:
Seabass
Leanbacon
Spinach
Onion
Rocket
Watercress
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 1918
DINNERSLambandTomatoCasserole
Method:
Heattheoilinthepanandaddthelambsteaksandonion.
Heatthroughuntilonionstartstosoftenandlambissealed.
Addinthechoppedmushroomsandfryforafurther1-2minutes.
Transferpancontentstoaslowcooker.
Addinthechoppedgreenpepperandtinnedtomatoes.
Afteraboutanhouraddinthechoppedfreshtomatoes.
Thiscanbelefttocookallday.
Ingredients:
Lambsteaks
Tomaotes-freshandtinned
Onion
Mushrooms
Greenpeppers
Coconutoil
GarlicChicken
Method:
Takehalfofthegarlicandcrushinapestleandmortarandmixwithmeltedcoconutoil.
Slicetheotherhalfofthegarlicandcutincisionsintothechickenbreast(notallthewaythrough)andplacetheslicesofgarlicin.
Rubthegarlicandoilmixtureoverthegarlicbreast.
Placeonasheetoffoilandcreateaparcel.
Placeinapre-heatedovenat180for25-30minutes.
Ingredients:
Chickenbreast
1/2bulbgarlic
Coconutoil
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 2120
DINNERSBeefandTomatoStew
Method:
Heattheoilinapanandaddthebeef,onionsandmushrooms.
Removefrompanwhenonionsoftenedandbeefsealed.
Addtotheslowcookerwithallotheringredients.
Thiscanbelefttocookalldayandislovelyservedonabedofleafygreens.
Ingredients:
CubedbeefTomatoes-tinnedandfreshCourgetteBroccoliAubergineSquashOnionMushroomsCeleryCoconutoil
PepperedMackerel
Method:
Crushthepeppercornsinthepestleandmortar.
Addinalittlemeltedcoconutoilandmixwell.
Rubthismixturealloverthemackerel.
Sprinklewithblackpepperandonionsaltandeitherfryorbake.
Ingredients:
Mackerelfillets
Blackpepper
Onionsalt
Blackandredpeppercorns
Coconutoil
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 2322
DINNERSFishStew
Method:
Getyourfishmongertodebonethefishandcutitintochunks.
Keepthebones-youwillmakeyourfishstockfromthis,add1.5litresofwatertoitalongwithonions.
Placeallingredientsintoaslowcookerandpouroverthefishstock.
Allowtocookallday,thisissosimplebuttastesamazing!
Servewithawiderangeofgreenvegetables.
Ingredients:
Prawns
Salmon
Lobster-optional
Cod
Plaice
Halibut
Hake
Bream
Trout
Haddock
Onions
Mushrooms
Fishstock
TurkeyStirFry
Method:
Chopupallingredientssotheyareasimilarsize.
Addintheturkeyandfryuntilsealedonallsides.
Addinallotheringredientsandcookuntilcooked,youstillwantabitofcrunch!
Fastfoodatitsfinest,takeslessthanfiveminutes.
Ingredients:
Turkey
Courgettes
Broccoli
Aubergine
Squash
Tomatoes
Onion
Kale
Celery
Mushrooms
Peas
Greenpeppers
Greenbeans
Cauliflower
Coconutoil
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 2524
BREAKFAST LUNCH DINNER DRINKS
Mealplannerday8-14
BREAKFAST LUNCH DINNER DRINKS
Mealplannerday15-21
BREAKFAST LUNCH DINNER DRINKS
Mealplannerday22-28
BREAKFAST LUNCH DINNER DRINKS
Mealplannerday1-7
MEALPLANNER
KSFLDETOX RECIPES & MEAL PLANNER
KSFLDETOX RECIPES & MEAL PLANNER 2726
Notes
IreallyhopeyouhaveenjoyedtheKickStartFatLossDetoxRecipes.
FormoreinformationonKSFLpleasevisit:www.kickstartfatloss.net
FollowusonTwitter:@RachelHolmesFindusonFacebook:www.Facebook.com/KickStartFatLoss