Fast Fat Loss Menu

Bodytrim

Bodytrim Week 4
2013

BODYTRIM
CHALLENGE

Bodytrim Challenge 2013 Fast Fat Loss Menu is published by IGEA Life Sciences Pty Ltd. For General Information or customer service please phone (Within Australia) 1300 724 455 (International) +61 2 8023 3888 GPO Box 2169, Sydney NSW 2000, Australia www.bodytrim.com.au Chief Executive Ofcer/Editor In Chief: Alex Sisiolas Chief Operating Ofcer/Creative Director: Geoff Jowett Nutritional Advisor/Development Editor: Daisy Wood & Keira Mullen Marketing Manager/Project Manager: Andrew Benikos Design and Typesetting: Justin Mouris All rights reserved. No part of this Bodytrim Challenge 2013 Fast Fat Loss Menu may be reproduced or transmitted in any manner whatsoever without written permission from the publisher, except for the inclusion of brief quotations in a review. 2013 IGEA Life Sciences Pty Limited. DISCLAIMER: The information, recommendations and guidelines that we provide in this Bodytrim Challenge 2013 Fast Fat Loss Menu is not intended as medical advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or other medical condition, a doctor or health professional should be consulted prior to commencing a weight loss program or diet.

Bodytrim Fast Fat Loss Meals Menu Week 4

Week 4: Meal Planner

DAY 1 PROTEIN ONLY DAY 2 WEIGHT LOSS DAY 3 WEIGHT LOSS DAY 4 Weight Loss DAY 5 Weight Loss DAY 6 Weight Loss DAY 7 Free dAY

BREAKFAST

Scrambled Eggs

Ricotta Pancakes

BT Friendly Baked Beans

Ricotta Pancakes

BT Friendly Baked Beans

Baked Berries in Ricotta

Baked Berries in Ricotta

SNACK

BT Protein Shake

Middle Eastern Eggs

BT Protein Bar

Chocolate Cake

Spicy Meatballs

Middle Eastern Eggs

Prawn Skewers

LUNCH

5 Spice Pork (without the Green Salad)

Fritatta on the Run

Chicken and Spiced Cauliower Couscous

Fritatta on the Run

Tofu and Vegetable Stir Fry

Pork 5 Spice and Green Salad

FREE MEAL

SNACK

Chocolate Cake

Spicy Meatballs

BT Protein Shake

Middle Eastern Eggs

Prawn Skewers

BT Protein Shake

Spicy Meatballs

DINNER

Prawn Skewers

Chicken and Spiced Cauliower Couscous

Tofu and Vegetable Stir Fry

Steak and White Bean Mash

Pork 5 Spice and Green Salad

Steak and White Bean Mash

FREE MEAL

SNACK

BT Protein Shake

BT Protein Shake

Chocolate Cake

BT Protein Shake

BT Protein Cookie

BT Protein Shake

BT Protein Cookie

Bodytrim Fast Fat Loss Meals Menu Week 4

Week 4: Shopping List

VEGETABLES Brown onion Red onion Cauliower Spring onions Asparagus Snow peas Baby corn Bok Choy Mushrooms, shitake or button Green beans Green peas Red capsicum Baby spinach Cucumber Snow pea sprouts Herbs And SpiCes Ground cinnamon Garlic Hot paprika Flat leaf parsley Nutmeg Fresh coriander Ground ginger Cumin Ground coriander Fresh ginger Chinese 5 spice Curry powder Garam masala Cayenne pepper Small red chilli Proteins Eggs Ricotta Cheese Cottage cheese Bacon QTY QTY QTY Canned borlotti beans Chicken Thighs rm tofu beef steaks cannellini beans Pork Chops Black beans, canned Beef or lamb mince Peeled raw prawns Other Items Skim Milk Multi grain bread Skim milk Raspberries Lemon juice/ zest Dukkah (middle eastern spice mix) tahini paste low fat Greek yoghurt butter or margarine FROM THE PANTRY Flaxseed meal Rolled oats Baking Powder Non-stick spray/ olive oil spray Olive oil/ vegetable oil Can of diced tomatoes Tomato paste Vanilla essence Sweetener powder (Stevia or Splenda) Soy sauce Rice wine vinegar Oyster sauce Toasted sesame seeds Vanilla extract Psyllium husk Baking soda Cocoa powder QTY QTY

Bodytrim Fast Fat Loss Meals Menu Week 4

BREAKFAST

Bodytrim Fast Fat Loss Meals Menu Week 4

Ricotta Pancakes
SERVES: 3 InGREdIEntS 3 eggs 1 tbsp flaxseed meal 1 cup rolled oats 1 tsp baking powder 1/2 tsp ground cinnamon 150g ricotta 1/2 cup skim milk Non-stick spray

MEthOd 1.  Combine all ingredients and then cover and rest in the fridge for 15 minutes. 2.  Heat a non-stick pancake pan to a medium heat and spray with some non-stick spray. 3.  Spoon in about 2 tablespoons of the mixture into the pan and then atten with the back of the spoon. 4. Flip the pancake when bubbles begin to appear on top. 5.  Serve with sugar free maple syrup and a tablespoon of low fat yoghurt.

Bodytrim Fast Fat Loss Meals Menu Week 4

BT Friendly Baked Beans

SERVES: 4 InGREdIEntS 1 tsp olive oil 1 rasher of lean bacon, chopped 1/2 small brown onion, finely chopped 1 garlic clove, crushed tsp hot paprika 200g can of diced tomatoes 1 tbsp tomato paste 400g cans borlotti beans, drained and rinsed 4 pieces of multi-grain toast 1 tbsp flat-leaf parsley leaves

MEthOd 1.  Heat oil in a deep, non-stick frying pan over a medium heat. Add bacon and cook for 4 to 5 minutes or until crisp. Remove bacon from pan using a slotted spoon and set aside. 2.  Add onion to frying pan. Cook, stirring, for 3 minutes or until the onion starts to brown. Add garlic and paprika. Cook, stirring, for 1 minute. 3.  Return bacon to frying pan. Add the tomatoes, tomato paste and beans. Cook, stirring often, for 5 minutes or until heated through. 4.  Serve the bean mixture on a piece of multigrain bread and then sprinkle with parsley. NOtes: This is a great alternative to canned baked beans which are not allowed on the program due to the high sugar content in the tomato sauce.

Bodytrim Fast Fat Loss Meals Menu Week 4

Baked Berries in Ricotta

SERVES: 3 InGREdIEntS tsp nutmeg tsp vanilla essence cup of splenda 3 eggs 1 cup of skim milk 200g ricotta cheese 2 cups of raspberries

MEthOd 1.  Pre-heat oven to 190C. Place the cottage cheese, milk, eggs, spices, splenda and vanilla essence in a food processor and process until smooth. Remove from the food processor and then fold in the raspberries. 2.   Spray 3 oven proof moulds with non-stick spray and then pour in the mixture. Bake in the oven for 40 minutes or until set.

Bodytrim Fast Fat Loss Meals Menu Week 4

Scrambled Eggs
SERVES: 1 InGREdIEntS 2 eggs 1 tbsp of cottage cheese 1 tbsp of water 1 tbsp of olive oil 1 tbsp of Parsley, chopped

MEthOd 1. Heat oil in a small frying pan. 2. Whisk together the eggs, water and cottage cheese. 3.  Pour into the pan and scramble for 2 to 3 minutes or until cooked.

Bodytrim Fast Fat Loss Meals Menu Week 3

LUNCH & DINNER

Bodytrim Fast Fat Loss Meals Menu Week 4

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Tofu and Vegetable Stir Fry

SERVES: 4 InGREdIEntS 1 x 400g packet of firm tofu 2 tbsp of soy sauce 1 tbsp of vegetable oil 1 tsp of ginger, grated 1 clove of garlic, crushed 1 bunch of asparagus 100g of snow pea 100g of baby corn 1 bunch of bok choy, 125g of mushrooms, sliced (shiitake or button) 2 tbsp of oyster sauce

MEthOd 1.  Slice the tofu into 2cm cubes. 2.  Heat the oil in a wok to a high heat. Add the tofu and stir fry for about 3 minutes or until browned. Remove from the pan. 3.  Next add the ginger, garlic, asparagus, snow peas, baby corn, mushrooms and stir fry for about 2 minutes. 4.  Add the bok choy, soy sauce, oyster sauce and tofu (back to the wok) and stir fry for a further 2 minutes or until the bok choy has started to whilt. 5. Serve.

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Steak and White Bean Mash

SERVES: 6 InGREdIEntS 3 small beef steaks (about 100g each) 1 x 300g can of can cannellini beans, drained rinsed 2 tbsp of olive oil 2 cloves of garlic 1 tsp of ground cumin 1 tsp of lemon rind 1 tbsp of lemon juice 1 tbsp of chopped parsley 300g of green beans

MEthOd 1.  Heat a medium, shallow saucepan to a medium heat. Add the oil and garlic and saut for 1 minute. 2. Next add the cumin, lemon rind and cannellini beans. 3.  Saut for about 2 minutes and then add the lemon juice and then mash with a folk. Cover in foil and set aside. 4.  Heat a grill and cook the steaks for about 2 to 3 minutes on either side depending on how you eat your steak. 5.  Steam the green beans for about 3 minutes while the steaks are cooking. 6.  Once the steaks are cooked allow them to rest in foil for about 5 minutes. 7.  Cut the steak into slices and serve on a bed of white bean mash with a side of green beans.

Bodytrim Fast Fat Loss Meals Menu Week 4

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Fritatta on the Run

SERVES: 3 InGREdIEntS 6 eggs cup green peas 1 red capsicum, chopped 200g baby spinach 100g of button mushrooms, sliced 1 clove of garlic, crushed brown onion 1 tbsp of olive oil 50g of cottage cheese

MEthOd 1.  Heat oil in a heat proof frying pan which is at least 2 inches deep. 2.  Add the onion and garlic and saut on a medium heat until translucent. 3.  Add the mushrooms, peas, and capsicum and cook for a further 3 minutes or until the vegetable have softened. 4. Add the baby spinach and cook until it has wilted. 5.  Whisk the eggs and cottage cheese together and then pour over the vegetable. Give it a slight mix to ensure that the vegetables are evenly distributed, then place in an oven at about 180 C for 8 minutes or until the eggs have set. NOtes: This recipe is great if you are on the go throughout the day. Make
it the night before and then just grab a slice out of the fridge and take it with you with an ice pack. You can eat it cold or hot.

Bodytrim Fast Fat Loss Meals Menu Week 4

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Chicken and Spiced Cauliflower Couscous

SERVES: 4 InGREdIEntS 400g of chicken thigh, cut into pieces and fat trimmed red onion, coarsely grated 2 cloves of garlic, crushed 1 tsp of cinnamon 1 tsp of paprika Handful of fresh coriander leaves, chopped 1 tsp of ground ginger 2 tbsp of olive oil

CaUliflower CoUscoUs head of cauliflower 1 tbsp vegetable oil 1 clove of garlic, crushed 2 spring onions, finely chopped 1 tsp of cumin 1 tsp of cinnamon 1 tsp of ground coriander 1 tsp of paprika cup of lemon juice 1 tsp of lemon zest MEthOd 1.  Combine the chicken thigh llets with the onion, garlic, cinnamon, paprika, coriander, ginger and oil. 2. Cover and marinade in the fridge for 30 minutes. 3.  Meanwhile, cut the cauliower up into chunks and then place into a food processor. Pulse in the food processor until the cauliower is the same size as grains of couscous (this is about half the size of a grain of rice). 4.  Heat oil in a pan and then add the garlic, spring onions, cumin, cinnamon, ground coriander, and paprika. Cook until fragrant. 5. Add the cauliower and cook until slightly browned. Add the lemon juice and zest and warm through. 6. Heat a medium frying pan and add the chicken to the pan. Cook on a medium heat until browned 7. Serve the chicken pieces on the Cauliower couscous. NOtes: The chicken on its own makes a flavoursome protein snack. You can flavour the couscous with any spices and herbs that you like and serve it with different protein options.
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Bodytrim Fast Fat Loss Meals Menu Week 3

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Pork 5 Spice and Green Salad

SERVES: 4 InGREdIEntS 4 small pork chops 2 tbsp of soy sauce 2 tbsp of rice wine vinegar 1 tsp of grated ginger 1 tsp of Chinese 5 spice 1 cucumber, thinly sliced 100g of snow pea sprouts 1 tbsp of vegetable oil

MEthOd 1.   Mix together the soy sauce, rice wine vinegar, ginger and Chinese 5 spice. 2.  Pour over the pork chops and once it is evenly coated, leave to marinade in the fridge for 20 minutes. 3.  Heat oil in a frying pan and then cook the pork chops on either side for about 3 minutes (depending on how thick they are) 4.  Whilst the pork chops are cooking, thinly slice the cucumber and arrange on a plate with the snow pea sprouts. 5. Serve the pork chops with the green side salad. NOtes: If you cant find snow pea sprouts then you can replace it with another green leafy vegetable such as rocket or spinach. This recipe also makes a good protein only meal if you leave out the cucumber and snow pea sprouts.

Bodytrim Fast Fat Loss Meals Menu Week 3

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SNACKS

Bodytrim Fast Fat Loss Meals Menu Week 4

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Middle Eastern Eggs

SERVES: 6 InGREdIEntS 6 hard-boiled eggs 1 tbsp olive oil cups dukkah tsp tahini paste cup (280g) low fat Greek yoghurt

MEthOd 1.  Peel the eggs and brush with the olive oil. Roll the eggs in the dukkah and pack into plastic containers. 2.  To serve, swirl the tahini paste through the yoghurt. Quarter the eggs and serve with the yoghurt for dipping. NOtes: Serve with only about 1 tablespoon of the yoghurt sauce
per snack. Dukkah is a Middle Eastern seed and spice mixture which you can purchase from the supermarket. This comes under the dont sweat the small things category.

Bodytrim Fast Fat Loss Meals Menu Week 4 17

Chocolate Cake
SERVES: 7-9 InGREdIEntS 450g of canned black beans, drained and rinsed 5 eggs 1 tbsp vanilla extract 6 tbsp butter or margarine 1 tbsp sweetener powder (stevia or splenda) 6 tbsp cocoa powder 1 tsp baking powder 1 tbsp water tsp baking soda Non-stick spray

MEthOd 1. Preheat the oven to 180C. 2. Spray a baking tray with non-stick spray and set aside 3.  Drain and rinse the beans and then place all ingredients into a food processor. 4. Blend until completely smooth. 5. Pour mixture into baking tray and then bake for 40 to 45 minutes. 6. Leave in the fridge overnight and then serve.

Bodytrim Fast Fat Loss Meals Menu Week 4

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Spicy Meatballs
SERVES: 5-8 InGREdIEntS 400g of beef or lamb mince 1 egg cup of psyllium husk onion, finely chopped 1 clove of garlic, crushed tsp curry powder tsp cumin tsp garam masala tsp paprika tsp cayenne pepper

MEthOd 1. Preheat the oven to 180C. 2. In a large bowl, combine the mince, eggs, pysllium husk, onion, garlic and spices. 3. Form the mixture into 8 to 10 small meat balls. 4.  Place baking paper on a baking tray and arrange the meatballs on the tray. 5. Bake in the oven for 10 minutes. Serve.

Bodytrim Fast Fat Loss Meals Menu Week 4

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Prawn Skewers
SERVES: 2-4 InGREdIEntS 200 g of peeled raw prawns 1 clove of garlic, crushed 1 small red chilli, finely chopped 1 tsp of lemon rind cup of finely chopped parsley 1 tbsp of lemon juice 1 tbsp olive oil

MEthOd 1.  In a large bowl add crushed garlic, chilli, lemon rind, lemon juice, parsley, and olive oil to the peeled prawns and toss together. 2. Cover the prawns for 30 minutes and set aside in the fridge. 3. Meanwhile soak some wooden skewers in water. 4. Take prawns out of fridge and thread onto two skewers. 5. Heat a hot grill and then cook each skewer for about 2 minutes on either side. NOtes: If you dont have skewers available then you can just cook
the prawns in a hot frying pan and then divide them into two portions as a snack.

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