Transcription
7 DAY MEAL .co.uk
Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist beforemaking any significant changes to your diet – particularly if you are an adolescent,pregnant, breastfeeding or have / develop a medical condition.Whilst our meal plans can help most people lose weight as part of a caloriecontrolled diet and active lifestyle, they have not been specifically designed for youand individual results will vary.Where calorie and macronutrient information is provided, it is calculated using commondatabases. Exact values will vary, however, and so the values will only be approximationsfor your finished dish.Image credit:Cover (top): Victoria Shibut 123RF.com Copyright 2018 Team Boxfit and it’s licensorsAll rights reserved.No part of this book may be reproduced, stored in aretrieval system or transmitted in any form or meanswhatsoever without the prior consent and writtenpermission of the copyright holder(s).
Welcome.Welcome to our 7 Day Meal Plan.This book will be your bible over the coming weeks! In case youdidn’t know, nutrition will count for about 80% of your results.That’s right 80%! There is an important lesson to be learned fromthe story below.You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and nevermissed a training session and so with all this effort and dedication to her training shethought that the scales and the measuring tape would really be moving in the right directionat her weights and measurement day.I will never forget the look on her face when she found out that she lost only 1lb and half aninch from her waist. She was disappointed and so was I. “You have read the information onthe importance of nutrition and you have been using the recipe book I gave you?,” I asked. Itturned out she never read it because she thought she already knew about nutrition and thather personal trainer wasn’t going to know more than she did.Sometimes we learn the hard way! I’m pleased to say that once Lisa had become fully awareof the importance of nutrition for fat loss, we were able to make some important changes.28 days later she was 14lbs down and almost 2 dress sizes smaller.As the saying goes, “When the student is ready, the teacher will appear”.And you are ready! That’s why you are reading this!www.boxfit4all.co.uk email Lloyd@boxfit4all.co.uk
Below we have included the key principles that work for nutrition for health and fat loss.If anything you read, see or hear deviates from any of the six principles below, chances areyou can dismiss it immediately as a short term fad diet. This is a way of eating that willenable you to achieve both fast and permanent results in a way that is 100% sustainable.You see this change has to be permanent so it has to be both straightforward and aboveall enjoyable. The good news is that our meal plan will show you how quick, easy and tastyeating this way is.Follow these principlesand you will get results.n (calorie deficit)1. Eating fewer calories than you burause they are rich in2. Eat more vegetables and fruits becamins and minerals)antioxidants and micro-nutrients (vitmaintenance3. Eat plenty of protein for repair andfull (protein satisfiesof lean tissue, and to keep you feelingcronutrient)the appetite more than any other mafish, nuts, avocados,4. Eat enough healthy fats from oilyare an essential partcoconut and olive oils (healthy fatsof a balanced diet)detoxify the body,5. Drink plenty of water to naturallyd so it can functionkeeping the brain and body hydratent towards thisproperly (green and herbal teas couwater intake)al sweeteners6. Limit processed foods and artificiand preservativesnce the benefits thatNow go and learn, cook, and experieour meal plan has to offer – enjoy!www.boxfit4all.co.uk email Lloyd@boxfit4all.co.uk
How to usethis Meal PlanBefore you embark on your 7 day journey, please get in touch withus so that we can establish a suitable daily calorie intake for you.On each recipe page there is a black box which tells you the total number of servings therecipe makes. This information will help you to portion your meal correctly according to themeal plan instruction.Example: Day Two - Meal 3, Chicken and Vegetable Soup.If you are following the 1400 calorie meal plan you will need to divide thefinished soup into four portions and consume one quarter for Meal 3, as itstotal yield is 4 servings and you’ll be consuming 1 serving. If you are followingthe 2200 calorie meal plan you will be consuming half of the total yield (or 2servings).Some of the recipes in this meal plan require whey protein. If you are lactose intolerantyou may need to look at an ultra low lactose variety or even a different proteinaltogether; something like a pea or rice protein. As with all supplements we recommendyou choose a good quality whey protein. The highest quality are low temperature cross-flowand micro-filtrated whey proteins.ALLERGIESPlease be aware of any foods which feature within this book that you may be allergic /intolerant to. It may be possible to substitute some ingredients. e.g. if you have a peanutallergy then replace peanut butter with almond or cashew butter. This can be purchased inhealth stores and some major supermarkets.www.boxfit4all.co.uk email Lloyd@boxfit4all.co.uk
Need more than2200 calories a day?As you will see, 2200 Kcal is the maximum daily calorie allowancein this book. If your daily requirements are above this level thenthere are several ways which you increase this.Firstly the calorie totals do not include any PERI workout nutrition. These are supplementsthat can be taken before, during and after training. So by simply adding a protein andcarbohydrate shake post training, you could add more calories to your daily intake.An example:35g Whey ProteinPLUS40g Carbohydrate Powder(dextrose, vitargo, cyclic dextrin)This would add approximately an additional 320 Kcal toyour intake.Another way to increase your daily calories would be toadd snacks.For example, 25g of almonds, which contain healthysources of fats would add approximately 150 Kcal to yourintake.So by simply adding a post workout shake and a handful ofalmonds we have increased the daily total by 470 Kcal.Boiled eggs can also make a great snack and are usuallyaround 70 Kcal per large egg.Fruit is another option, with a medium banana addinganother 100 Kcal.www.boxfit4all.co.uk email Lloyd@boxfit4all.co.uk
Another way to add calories is to add to the meal quantities, so for example instead of 70gof rice you might have 100g.This leads on to a point that we’d like to get across. whilst this book is an excellent toolthat allows a consistent nutritional intake, it is certainly a good idea to do some self-learningabout nutrition so that you are able to eat more flexibly and enjoy foods that you want toeat when you fancy them.So when using the meal plan as a base then adding in extra foods to meet any additionalcalorie requirements, we recommend you use an app to input your extra foods so that yougain awareness of the nutritional values in the foods you are adding.That way you can follow this meal plan and bump up your calories via any of the methodswe’ve mentioned to allow you to customise your nutrition to your individual needs, becauseat the end of the day we are all different, we have different metabolisms, food preferencesand requirements based on our goals and activity levels.We hope you enjoy using this book and that you will have fun learning a bit more aboutnutrition in the process of customising them to your own individual needs!www.boxfit4all.co.uk email Lloyd@boxfit4all.co.uk
About theShopping ListOn the next few pages are the shopping lists.On first glance the shopping list may look rather long. However, as you scan down the listyou’ll probably notice you already have a good number of the items in your kitchen,especially in the Dry Goods and Spices and Seasonings sections.Many of the items on the shopping list will also last you a good few weeks or even months,so if you decide to follow the plan for more than one week then you won’t need to purchaseall of the ingredients a second time.www.boxfit4all.co.uk email Lloyd@boxfit4all.co.uk
Shopping List1400 Caloriesfruit and veg8 unwaxed lemons2 limes1 medium sized kiwi fruit140g blueberries (fresh or frozen)20g raspberries (fresh or frozen)350g mixed berries (fresh or frozen)70g frozen mixed berries25g dark cherries (fresh or frozen)4 medium sized bananas1 large orange300g chopped frozen vegetables (broccoli,carrots, sweetcorn, beans, etc)42 cherry tomatoes1 small salad tomato1 beef tomato½ a large red cabbage½ a large white cabbage8 medium sized white onions3 small red onions100g beansprouts13 green chilli peppers1 red chilli pepper1-2 mild chilli peppers (any colour)40g tenderstem broccoli1 large sized broccoli head30g baby sweetcorn1 medium sized cauliflower head4 medium carrots3 small carrots90g mixed salad leaves4 large sticks celery1 medium avocado3 large garlic bulbs70g fresh ginger2 medium sized mushrooms30g mushrooms (any variety)13 spring onions100g fresh coconut3 large sweet potatoes1 small pack fresh parsley2 large packs fresh coriander1 yellow bell pepper3 red bell peppers2 green bell peppers1 bell pepper (any colour)1 small pack radish240g baby leaf spinach1 small bag peas (fresh or frozen)40g curly kaledairy / dairy alternatives10g low fat cheddar cheese or dairy freesemi hard cheese*40g low fat ricotta cheese or dairy free softwhite cheese*fish80g smoked mackerel170g fresh salmon fillet400g raw peeled tiger prawns or white fish1kg white fish filletsmeat and poultry450g extra lean pork mince500g extra lean beef mince2 rashers unsmoked back bacon40g unprocessed lean ham2.35kg chicken breast150g fresh turkey breast400g peeled tiger prawns or white fish1kg white fish fillets, cut into chunks* found in health stores and some major supermarkets
Shopping List1400 Caloriesspices / seasonings1 pot Himalayan pink salt*1 packet cumin seeds1 pot paprika1 packet dried oregano1 pot sea salt flakes1 pot black pepper1 pot ground cumin1 pot cayenne pepper1 packet curry powder1 pot garam masala1 packet meat masala1 pot ground turmeric1 packet dried thyme1 pot Thai 7 spice seasoning1 pot cinnamonnuts and seeds1 small bag whole almonds1 small bag brazil nuts1 small bag cashew nuts1 small bag ground almonds50g flaxseeddry goods3 x 400g tin chopped tomatoes1 x 400g plum tomatoes1 x 400g tin kidney beans1 x 100g tinned mixed beans1 x 100ml tin coconut milk60g pack brown basmati rice30g organic raisins20g pitted dates1 small pack unsweetened coconut flakes50g low fat mayonnaise1 tube tomato purée1 packet organic chicken stock cubes**1 small pot acacia honey75g peanut butter (no added sugar)1 small pack rough oatmeal oatcakes**1 sachet sugar free strawberry or raspberryjelly1 small pot stevia1 pot baking soda1 small bottle vanilla extract115g coconut flour*40g dairy free dark chocolate (minimum70% cocoa)39 medium eggs210g porridge oats**1 bottle olive oil1 small jar coconut oil*1 bottle fish sauce (nam pla)1 bottle light soy sauce (or use tamari)1 small pack rice noodles1 small tub (150g) vanilla or strawberryflavoured whey protein*1 small tub (150g) chocolate flavouredwhey protein*1 pack of green teadips / antipasti1 small pot artichoke antipasti1 small pot sun-dried tomatoes120g low fat humous* found in health stores and some major supermarkets** gluten-free versions available online or in health stores
Shopping List1800 Caloriesfruit and veg8 unwaxed lemons2 limes1 medium sized kiwi fruit160g blueberries (fresh or frozen)20g raspberries (fresh or frozen)380g mixed berries (fresh or frozen)70g frozen mixed berries30g dark cherries (fresh or frozen)4 medium sized bananas1 large orange300g chopped frozen vegetables (broccoli,carrots, sweetcorn, beans, etc)47 cherry tomatoes1 small salad tomato1 beef tomato½ a large red cabbage½ a large white cabbage8 medium sized white onions3 small red onions100g beansprouts13 green chilli peppers1 red chilli pepper1-2 mild chilli peppers (any colour)60g tenderstem broccoli1 large sized broccoli head50g baby sweetcorn1 medium sized cauliflower head4 medium carrots3 small carrots110g mixed salad leaves4 large sticks celery1 large avocado3 large garlic bulbs70g fresh ginger2 medium sized mushrooms30g mushrooms (any variety)13 spring onions100g fresh coconut3 large sweet potatoes1 small pack fresh parsley2 large packs fresh coriander1 yellow bell pepper3 red bell peppers2 green bell peppers1 bell pepper (any colour)1 small pack radish270g baby leaf spinach1 small bag peas (fresh or frozen)50g curly kaledairy / dairy alternatives10g low fat cheddar cheese or dairy freesemi hard cheese*40g low fat ricotta cheese ordairy free soft white cheese*fish100g smoked mackerel180g fresh salmon fillet400g raw peeled tiger prawns or white fish1kg white fish filletsmeat and poultry450g extra lean pork mince500g extra lean beef mince2 rashers unsmoked back bacon40g unprocessed lean ham2.55kg chicken breast150g fresh turkey breast400g peeled tiger prawns or white fish1kg white fish fillets, cut into chunks* found in health stores and some major supermarkets
Shopping List1800 Caloriesspices / seasonings1 pot Himalayan pink salt*1 packet cumin seeds1 pot paprika1 packet dried oregano1 pot sea salt flakes1 pot black pepper1 pot ground cumin1 pot cayenne pepper1 packet curry powder1 pot garam masala1 packet meat masala1 pot ground turmeric1 packet dried thyme1 pot Thai 7 spice seasoning1 pot cinnamonnuts and seeds1 small bag whole almonds1 small bag brazil nuts1 small bag cashew nuts1 small bag ground almonds50g flaxseeddry goods3 x 400g tin chopped tomatoes1 x 400g plum tomatoes1 x 400g tin kidney beans1 x 100g tinned mixed beans1 x 100ml tin coconut milk80g pack brown basmati rice30g organic raisins20g pitted dates1 small pack unsweetened coconut flakes50g low fat mayonnaise1 tube tomato purée1 packet organic chicken stock cubes**1 small pot acacia honey80g peanut butter (no added sugar)1 small pack rough oatmeal oatcakes**1 sachet sugar free strawberry or raspberryjelly1 small pot stevia1 pot baking soda1 small bottle vanilla extract115g coconut flour*50g dairy free dark chocolate (minimum70% cocoa)39 medium eggs215g porridge oats**1 bottle olive oil1 small jar coconut oil*1 bottle fish sauce (nam pla)1 bottle light soy sauce (or use tamari)1 small pack rice noodles1 small tub (150g) vanilla or strawberryflavoured whey protein*1 small tub (150g) chocolate flavouredwhey protein*1 pack of green teadips / antipasti1 small pot artichoke antipasti1 small pot sun-dried tomatoes160g low fat humous* found in health stores and some major supermarkets** gluten-free versions available online or in health stores
Shopping List2200 Caloriesfruit and veg8 unwaxed lemons2 limes1 medium sized kiwi fruit200g blueberries (fresh or frozen)30g raspberries (fresh or frozen)400g mixed berries (fresh or frozen)70g frozen mixed berries40g dark cherries (fresh or frozen)4 medium sized bananas1 large orange300g chopped frozen vegetables (broccoli,carrots, sweetcorn, beans, etc)57 cherry tomatoes1 small salad tomato1 beef tomato½ a large red cabbage½ a large white cabbage8 medium sized white onions3 small red onions100g beansprouts13 green chilli peppers1 red chilli pepper1-2 mild chilli peppers (any colour)60g tenderstem broccoli1 large sized broccoli head50g baby sweetcorn1 medium sized cauliflower head4 medium carrots3 small carrots120g mixed salad leaves5 large sticks celery1 large avocado3 large garlic bulbs70g fresh ginger2 medium sized mushrooms30g mushrooms (any variety)13 spring onions100g fresh coconut3 large sweet potatoes1 small pack fresh parsley2 large packs fresh coriander1 yellow bell pepper3 red bell peppers2 green bell peppers1 bell pepper (any colour)1 small pack radish300g baby leaf spinach1 small bag peas (fresh or frozen)60g curly kaledairy / dairy alternatives10g low fat cheddar cheese or dairy freesemi hard cheese*40g low fat ricotta cheese ordairy free soft white cheese*fish120g smoked mackerel200g fresh salmon fillet400g raw peeled tiger prawns or white fish1kg white fish filletsmeat and poultry450g extra lean pork mince500g extra lean beef mince2 rashers unsmoked back bacon40g unprocessed lean ham2.7kg chicken breast175g fresh turkey breast400g peeled tiger prawns or white fish1kg white fish fillets, cut into chunks* found in health stores and some major supermarkets
Shopping List2200 Caloriesspices / seasonings1 pot Himalayan pink salt*1 packet cumin seeds1 pot paprika1 packet dried oregano1 pot sea salt flakes1 pot black pepper1 pot ground cumin1 pot cayenne pepper1 packet curry powder1 pot garam masala1 packet meat masala1 pot ground turmeric1 packet dried thyme1 pot Thai 7 spice seasoning1 pot cinnamonnuts and seeds1 small bag whole almonds1 small bag brazil nuts1 small bag cashew nuts1 small bag ground almonds50g flaxseeddry goods3 x 400g tin chopped tomatoes1 x 400g plum tomatoes1 x 400g tin kidney beans1 x 100g tinned mixed beans1 x 100ml tin coconut milk100g pack brown basmati rice30g organic raisins20g pitted dates1 small pack unsweetened coconut flakes50g low fat mayonnaise1 tube tomato purée1 packet organic chicken stock cubes**1 small pot acacia honey90g peanut butter (no added sugar)1 small pack rough oatmeal oatcakes**1 sachet sugar free strawberry or raspberryjelly1 small pot stevia1 pot baking soda1 small bottle vanilla extract115g coconut flour*50g dairy free dark chocolate (minimum70% cocoa)39 medium eggs225g porridge oats**1 bottle olive oil1 small jar coconut oil*1 bottle fish sauce (nam pla)1 bottle light soy sauce (or use tamari)1 small pack rice noodles1 small tub (150g) vanilla or strawberryflavoured whey protein*1 small tub (150g) chocolate flavouredwhey protein*1 pack of green teadips / antipasti1 small pot artichoke antipasti1 small pot sun-dried tomatoes200g low fat humous* found in health stores and some major supermarkets** gluten-free versions available online or in health stores
Day OneMeal 1 (Breakfast)Tasty Veg Pizza (recipe onp.11 Cup of Green Tea or HotWater with the Juice of1 LemonMeal 2 (Snack)Protein Heaven Bar (recipeon p.2)1 Cup of Green TeaMeal 3 (Lunch)Smoked MackerelHomemade slaw (recipeon p.3)Cherry Tomatoes, halvedAvocado, sliced1 Cup of Green TeaMeal 4 (Snack)Medium Sized Kiwi FruitWhole AlmondsMeal 5 (Dinner)Mediterranean Chicken(recipe on p.4)Baked Sweet Potato With SkinBoiled or Steamed BroccoliMeal 6 (Snack)BlueberriesDAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 calories2 slices4 slices 6 slices1 bar1 bar80g100g1 portion5 tomatoes30g1 portion1 portion5 tomatoes 8 tomatoes30g30g1 kiwi10 almonds1 kiwi1 kiwi10 almonds 10 almonds1.5 servings2 servings1 bar120g2 servings100g (raw weight) 100g (raw weight) 125g (raw weight)75g80g80g50g1487 calories102g carbs64g fat124g protein50g70g1866 calories119g carbs82g fat163g protein2185 calories141g carbs97g fat187g protein
Day TwoDAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 caloriesMeal 1 (Breakfast)Whole Porridge Oats30gcooked in saucepan with waterand Flavoured Protein Powder 25gand Ground Cinnamon0.5 tsp1 cup of Green Tea or HotWater with the Juice of 1 LemonMeal 2 (Snack)Chicken Meatballs (recipeon p.5)1 cup of Green TeaMeal 3 (Lunch)Chicken & Vegetable Soup(recipe on p.6)1 cup of Green TeaMeal 4 (Snack)Raspberries (fresh or frozen)Brazil NutsMeal 5 (Dinner)Chilli Con CarneCauliflower andBrown Basmati Rice(Meal 5 recipe on p.7)Meal 6 (Snack)Low Fat HumousCarrot, peeled and cutinto sticks40g50g25g0.5 tsp30g0.5 tsp3 meatballs4 meatballs5 meatballs1 serving1.5 servings2 servings20g2 nuts20g6 nuts30g9 nuts1.5 servings60g25g (raw weight)1.5 servings1.5 servings60g70g35g (raw weight) 45g (raw weight)20g20g25g50g50g60g1331 calories95g carbs43g fat140g protein1710 calories119g carbs60g fat170g protein2110 calories148g carbs78g fat205g protein
Day ThreeMeal 1 (Breakfast)DAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 caloriesFive Veg Omelette1 serving(recipe on p.8)1 cup of Green Tea or HotWater with the Juice of 1 LemonMeal 2 (Snack)Protein Heaven Bar (recipeon p.2)1 cup of Green Tea1 serving1 serving1 bar1 bar2 barsMeal 3 (Lunch)Grilled Salmon FilletSeasoned with Salt and Pepper,served with 1 wedge LemonMixed Salad LeavesCherry Tomatoes, halvedYellow Bell Pepper, slicedRadish, chopped finelySpring Onion, chopped finelyOlive Oil (add to salad)Avocado, slicedArtichoke Antipasti170g180g200g40g5 tomatoes30g15g1 onion1 tsp30g25g50g7 tomatoes30g20g1 onion1 tsp30g30g50g10 tomatoes50g30g1 onion1 tsp30g35gMeal 4 (Snack)Blueberries (fresh or frozen)Almonds50g6 almonds60g7 almonds70g8 almonds1 serving70g1.5 servings70g1.5 servings70g35g (raw weight)45g (raw weight)55g (raw weight)2 sticks60g2 sticks80g3 sticks100gMeal 5 (Dinner)Chicken Curry (recipe on p.9)served with CauliflowerBrown Basmati Rice (recipeon p.7)Meal 6 (Snack)Large Celery Stick, slicedLow Fat Humous1427 calories96g carbs59g fat128g protein1737 calories122 carbs69g fat157g protein2096 calories148g carbs88g fat178g protein
Day FourDAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 caloriesMeal 1 (Breakfast)Oaty Berry Shake1 serving(recipe on p.10)1 cup of Green Tea or HotWater with the Juice of 1 LemonMeal 2 (Snack)Amazing Strawberry Jelly(recipe on p.11)1 cup of Green TeaMeal 3 (Lunch)Grilled Chicken Breast,Seasoned with Salt and PepperUnsmoked Back Bacon, grilledAvocado, sliced or mashedBeef Tomato, sliced1 cup of Green TeaMeal 4 (Snack)Berry Sandwich Bars (recipeon p.12)Meal 5 (Dinner)Thai Pork Burgers withSweet Potato MashBaby Leaf SpinachCherry Tomatoes, halved(Meal 5 recipe on p.13)Meal 6 (Snack)Dark Chocolate (70% cocoa)Organic Peanut ButterMixed Berries (fresh or frozen)1 serving1 serving1 serving1 serving2 servings160g (raw weight) 180g (raw weight) 200g (raw weight)2 rashers50g0.5 tomato3 rashers75g0.5 tomato3 rashers100g1 tomato1 bar1 bar2 bars1 burger1 serving30g (raw weight)5 tomatoes2 burgers1.5 servings50g (raw weight)8 tomatoes2 burgers2 servings70g (raw weight)10 tomatoes20g10g50g30g10g70g30g15g90g1326 calories81g carbs52g fat131g protein1744 calories110g carbs72g fat164g protein2179 calories143g carbs87g fat206g protein
Day FiveDAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 caloriesMeal 1 (Breakfast)Scrambled Eggs2 eggs (med. size) 2 eggs (med. size) 2 eggs (med. size)Unprocessed Lean Ham and40g40g50gCherry Tomatoes, halved8 tomatoes8 tomatoes10 tomatoes(Meal 1 recipe on p.14)1 cup of Green Tea or HotWater with the Juice of 1 LemonMeal 2 (Snack)AlmondsMixed Berries (fresh or frozen)1 cup of Green TeaMeal 3 (Lunch)Quick Protein Soup (recipeon p.15)Peas (fresh or frozen)1 Cup of Green TeaMeal 4 (Snack)Orange, Ginger & CarrotSmoothie(recipe on p.16)Meal 5 (Dinner)Quick Fish Stew (recipe on p.17)Boiled or Steamed Curly KaleBoiled or Steamed BroccoliFloretsMeal 6 (Snack)Berry Sandwich Bars (recipeon p.12)12 almonds50g12 almonds60g12 almonds70g1 serving30g1 serving40g1.5 servings50g1 serving1 serving2 servings1 serving40g2 servings50g2 servings60g30g40g50g1 bar2 bars2 bars1354 calories78g carbs54g fat139g protein1802 calories97g carbs70g fat196g protein2162 calories134 carbs82g fat222g protein
Day SixDAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 caloriesMeal 1 (Breakfast)Protein Pancakes2 servings(recipe on p.18)Blueberries40gAcacia Honey10gOne cup of Green Tea or HotWater with the Juice of 1 LemonMeal 2 (Snack)Amazing Strawberry Jelly(recipe on p.11)1 cup of Green TeaMeal 3 (Lunch)Grilled Turkey BreastMixed Salad LeavesSun Dried Tomatoes, OilDrainedAvocadoRed Bell Pepper, SlicedHomemade Slaw (recipe on p.3)1 cup of Green TeaMeal 4 (Snack)Organic Peanut ButterRough Oatmeal OatcakesMeal 5 (Dinner)Easy Oven Chicken (recipe onp.19)served with Broccoli Florets,boiledSweet Potato With Skin, bakedMeal 6 (Snack)Brazil Nuts2 servings3 servings50g15g60g20g1 serving1 serving1 serving150g50g150g60g175g70g6 tomatoes30g50g1 portion8 tomatoes30g60g1 portion10 tomatoes30g70g1 portion15g1 oatcake20g2 oatcakes25g3 oatcakes1 serving2 servings2 servings50g60g (raw weight)60g60g80g (raw weight) 100g (raw weight)5 nuts6 nuts1447 calories94g carbs55g fat144g protein1830 calories118 carbs66g fat191g protein7 nuts2229 calories150g carbs85g fat216g protein
Day SevenDAILY CALORIE ALLOWANCE1400 calories 1800 calories 2200 caloriesMeal 1 (Breakfast)Boiled Eggs3 eggs (med. size)Baby Leaf Spinach, steamed40gPlain Cashew Nuts10g1 cup of Green Tea or HotWater with the Juice of 1 LemonMeal 2 (Snack)Berry Sandwich Bars (recipeon p.12)1 cup of Green TeaMeal 3 (Lunch)Spinach & Cheese Pizza(recipe on p.20)Tenderstem Broccoli, boiledBaby Sweetcorn, boiled1 cup of Green TeaMeal 4 (Snack)Grilled Chicken Breast, slicedSeasoned with Salt and PepperMeal 5 (Dinner)Quick and Tasty Stir fry(recipe on p.21)Rice NoodlesMeal 6 (Snack)Dark Cherries (fresh or frozen)AlmondsAmazing Strawberry Jelly(recipe on p.11)3 eggs (med. size) 3 eggs (med. size)60g70g15g20g1 bar1 bar2 bars3 slices5 slices5 slices40g30g60g50g60g50g100g (raw weight)150g (raw weight) 180g (raw weight)1 serving1 serving1.5 servings45g45g45g25g4 almonds1 serving30g7 almonds1 serving40g7 almonds2 servings1353 calories94g carbs53g fat125g protein1723 calories112 carbs71g fat159g protein2145 calories132g carbs89g fat204g protein
Tasty veg pizzasmall amount of coconut oil to grease dish4 eggs3 egg whitesHimalayan pink salt to season40g gluten free porridge oats7 cherry tomatoes, halved60g baby leaf spinach, finely chopped1 green chilli pepper, finely chopped½ a large green bell pepper, finely chopped1 tsp paprika½ tsp dried oreganoMAKES 6 SLICESNOTE:This recipe tastes greateither warm from theoven or straight from thefridge.A great portable snack.Store any leftovers in thefridge for up to 3 days.Preheat oven to 150 C.Lightly grease a large round ovenproof dish with coconut oil.Whisk the eggs and egg whites in a jug. Season well.Add the oats, vegetables, dried spices and herbs. Stir well.Pour into the dish and cook for around 12-15 minutes,until centre of mixture is cooked.1
Proteinheaven bar3 medium sized bananas (approx 220g)MAKES 9 BARS50g peanut butter (no added sugar)2 medium eggsNOTE:1 egg whiteOnce cooled, these can40g gluten free porridge oatsbe stored in an airtight20g ground almondscontainer for up to 3 days.30g flaxseeds, whole or ground50g chocolate flavoured whey or riceprotein powder30g organic raisins20g dairy free dark chocolate (70% cocoa), chopped finelyPre-heat oven to 190 C.Line a baking tray with parchment paper.In a large bowl, mash the bananas. Add all of the other ingredients andmix 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 into9 pieces.2
Homemade slaw½ a large red cabbage, sliced finely½ a large white cabbage, sliced finely1 medium white onion, sliced finely1-2 mild chilli peppers50g low fat mayonnaise2 medium carrots, peeled and gratedjuice of 1 lemonsalt and pepper to seasonMAKES 6 PORTIONSNOTE:This can be kept in thefridge for up to 4 days.In a large bowl, mix all the ingredients thoroughly.Season to your liking.3
Mediterraneanchicken1 tsp coconut oil325g chicken breast, dicedHimalayan pink salt to taste1 tsp paprika1/2 tsp cayenne pepper2 small red onions1 clove garlic, finely chopped15g tomato puréeMAKES 2 SERVINGSNOTE:Once cooled, this can bekept in the fridge for upto 4 days or frozen on thesame day.Heat the oil in a pan over a medium heat.Add the chicken and cook for five minutes, stirring regularly.Add the salt, spices and stir.Add the onion, garlic and tomato purée.Stir well and simmer for 15-20 minutes until the chicken is cooked through.4
Chicken meatballs350g chicken breast, diced1 carrot, grated2 garlic cloves100g fresh coconut, grated1 egg2 tsps curry powder½ tsp salthandful fresh parsley or coriander10g coconut oilMAKES 20 MEATBALLSNOTE:These are also ideal as aportable snack or postworkout protein fix.These can be stored in thefridge for up to 4 days.Put everything except for the coconut oil into a food processor and whizz into asmooth 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 themeatballs in the pan and cook for 2 minutes. Roll each meatball over and cookfor a further 5 minutes.Reduce to a medium heat, cover the pan and cook for a further 6-8 minutes.5
Chicken &vegetable soup1 tsp coconut oil1 small sized white onion, finely chopped2 small sized carrots, sliced2 large sticks celery, finely chopped400g chicken breast, diced1 garlic clove, crushed½ tsp paprika½ tsp ground cumin½ tsp Himalayan pink salt½ tsp dried thyme200g tinned chopped tomatoes1 small salad tomato, diced10g tomato puree½ pint chicken stock (made with 1 stockcube)½ red bell pepper, sliced100g tinned mixed beans, drainedMAKES 2 SERVINGSNOTE:Once cooled, this can bekept in the fridge for upto 4 days or frozen on thesame day.Simply double or triple thequantities of everythingif you are batch cooking.Heat the oil in a large pan. Add the onionand cook gently until softened.Add the carrot and celery and cook for5 minutes, stirring regularly.Add the chicken, garlic, spices, salt and thyme.Cook stirring for 10 minutes.Add the tomatoes, purée, stock and red pepper.Bring to a simmer and cook uncovered for 50minutes.Add the mixed beans and cook for a further5 minutes.6
Chilli con carne& cauliflower rice10g coconut oil2 medium onions, peeled and chopped finely500g extra lean beef mincesalt and pepper to season½ a bell pepper, any colour, chopped roughly3 garlic cloves, chopped finely4 green chilli peppers (optional)1 tin (400g) tomatoes20g of tomato purée1 tsp cayenne pepper1 tin (400g) kidney beans, drainedMAKES 3 SERVINGS OFCHILLI CON CARNE (notincluding cauliflower rice)NOTE:Once cooled, this can bekept in
meal plan instruction. Example: Day Two - Meal 3, Chicken and Vegetable Soup. If you are following the 1400 calorie meal plan you will need to divide the Some of the recipes in this meal plan require whey protein. If you are lactose intolerant you may need to look at
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