Documente Academic
Documente Profesional
Documente Cultură
BOOK OF RECIPES
O P T I O N S FO R E V E RYO N E FRO M T H OS E O F YO U W H O
A RE G LUT E N FRE E TO T H OS E W H O A RE V EG E TA RIA N
www.FlexibleDietingLifestyle.com
Medical Disclaimer
The recipes within these pages are for information purposes only and in no way
supersede any prior advice given by a medical practitioner, registered dietitian or
nutritionist. Should you cook and consume these recipes, you are choosing to do so of
your own free will, without coercion and in the full knowledge that the recipes have not
been personally designed for you and that should you suffer from a medical condition of
any kind or suspect that the ingredients may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you choose to cook and consume these recipes and feel that you are
experiencing any adverse effects, then you should cease using these recipes
immediately and consult your doctor.
Contents
Introduction
Smoothies
Mango, mint &
cucumber smoothie
Iced latte protein smoothie
Supreme green smoothie
Raspberry, chocolate &
mint smoothie
Wake up protein smoothie
Alkalising tonic
Good morning protein
smoothie
Refresher cooler
Pina colada
Creamy blueberry
protein smoothie
Strawberry super shake
1
1
2
2
3
4
4
5
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
Breakfast
Dinner
Breakfast burrito
29
Chickpea stew
55
30
Chicken nuggets
56
57
Sizzle steak
58
Mediterranean meatloaf
59
33
Mince masala
60
34
61
Protein pancakes
35
62
36
63
Protein pudding
37
Warming stew
64
Wake me up burrito
38
65
31
39
66
40
67
68
Hello!
Welcome to Flexible Dieting Book of
Recipes! This has been in the making for
some time and I am very excited to have it
done for you guys! At GPA, we emphasize
the food is fuel analogy and stress that
exceptional nutrition is necessary to
exceptional results! Over the years I have
been guilty of not making my nutrition
a priority and it resulted in me not even
coming close to the results I wanted with
me or my clients!
This is where the Flexible Dieting Book of Recipes comes in! Not only can you eat
a nutritious diet but you can make it taste great as well! With this recipe book, we
wanted to give you recipes that will help you reach your goals as well as satisfying
your taste buds! The best diet is the one that you can do for the rest of your life and
we want our recipe book to be that tool that helps you along the way!
Zach Rocheleau
Owner/Head Coach
Genetic Potential Academy
www.FlexibleDietingLifestyle.com
www.FlexibleDietingLifestyle.com
INTRODUCTION
Contact us
www.FlexibleDietingLifestyle.com
www.FlexibleDietingLifestyle.com
Testimonials
All my life Ive struggled with my relationship
with food and my body. Mostly worrying
about losing weight and being skinny, not
about fueling my body. GPA has taught me
the healthy way to do all of the above and
that fueling your body with what it needs and
teaching it how to be strong are the only ways
to really feel that you are reaching your daily
potential. Ive seen so much positive progress
mentally and physically and I cant wait to
continue to grow.
Perrin Bille
GPA really enlightened me of the importance
of nutrition and the role it plays not only in
your general health but also in performance
as well! Zach teaches you to understand the
importance of how proper form and mobility
can lead only to success. With GPAs constant
hard work and research,it is the place I trust
the most in developing a great athlete!
Kevin Pilarski
www.FlexibleDietingLifestyle.com
www.FlexibleDietingLifestyle.com
www.FlexibleDietingLifestyle.com
FLAXSEED
Flaxseed is rich in omega-3 fatty acids and fibre.
It is a great ingredient to use in cooking and baking,
e.g. spelt bread, cakes, pizzas (yes, healthy ones!),
mixed in with nut butter or humous dips, added to
pancake mixes, sprinkled over cereals or salads or
added to smoothies.
Its best to grind the flaxseed up in a coffee grinder first, as it is not absorbed by
the body if left whole. If you mix flaxseed with water and leave to stand for 10
minutes, it develops a sticky coating, which makes it a great egg substitute in
baking (as do chia seeds). Always store your flaxseed in the fridge in an airtight
container.
STORECUPBOARD SAVIORS
There are plenty of simple ways to make your food taste
good. Why not keep your cupboards stocked up with
a handy supply of spices and rubs, which are generally
very cheap to buy, simple to use, and a much healthier
alternative to the artificial flavorings, additives and
sugars found in many of the processed sauces available.
Consider replacing cheap, processed table salt (which is
full of chemicals, and some brands even contain sugar!)
with a good quality organic sea salt or Himalayan pink salt. This salt contains many
beneficial minerals and can help balance electrolytes, eliminate toxins and support
nutrient absorption.
WHERE TO BUY
Flaxseed. From $7.00 for a 14oz bag on Amazon
Himalayan Pink Salt. From $14.00 for a 51b bag on Amazon
www.FlexibleDietingLifestyle.com
A LITTLE SWEETNESS
Sugar gets a lot of bad press these days due to the
negative effects it can have on your health. For example,
excessive consumption suppresses the immune system
and reduces insulin sensitivity.
However, we believe it is important to consider the for and against, and not just
react to what we see in the news. If you lead a healthy lifestyle, eat a balanced,
varied diet, and enjoy moderate regular exercise, then there really shouldnt be
cause for panic.
Within the huge category that sugar spans, are a range of good and bad food
choices. If, for example, you cut out all fruit for the rest of your life (because fruit
contains sugar), you might well miss out on some key nutrients. Plus you might
feel deprived.
Our advice to you is that it is your choice if you consume sugar and/or sugar
alternatives. But what is probably more important is to consider that worrying
about the matter could be equally bad or even worse for your health. Instead, why
not try to look at sugar and sugar alternatives as a treat rather than a necessity...
something to really savour and enjoy every once in a while (without the guilt!!).
In some of our recipes we have used natural sweeteners such as Stevia. Many
research studies have been conducted on the safety of these products and while no
definite links have been made to any negative health effects, overall the evidence
for and against it is still inconclusive. If youd prefer to swap the sweeteners in our
recipes with something else then feel free to do so. Home made apple sauce, raisins
and bananas can add enough sweetness to a variety of baking recipes.
Note: There are several forms of Stevia available - a very light powdery texture, and
a more granulated/grainy texture. In all of our recipes, we have used the granulated
version. We recommend you use the same, so that the ingredient weight is
accurate.
WHERE TO BUY
Stevia. From $13.00 for a 10oz bag on Amazon
www.FlexibleDietingLifestyle.com
CHICKEN STOCK
Chicken stock is quick to make and so good for you!
Simply remove the meat from a roasted chicken and
place the carcass in a large pan full of water (enough to
cover the chicken). Season well with salt and pepper and
add a bay leaf. Simmer for 2 hours. Remove from heat
and allow to cool completely, then drain the liquid from
the carcass. Discard carcass and bay leaf. The stock can
be frozen or kept in the fridge for several days.
VEGETABLE STOCK
Add a drop of olive oil to a large saucepan over a medium heat. Add a large diced
white onion, a sliced leek, and chopped carrot and sweat for 2-3 minutes. Add
enough cold water to cover the vegetables and turn up the heat to high. Add some
finely chopped garlic, one stick of chopped celery, several chopped tomatoes, 1 tsp
dried parsley, half a tsp of black pepper, half a tsp salt, 1 tsp dried fennel, a sprig of
fresh or 1 tsp dried rosemary.
Stir well, bring to the boil, cover, then reduce to a simmer for 25 minutes. Pour the
stock through a sieve. Discard the vegetable pieces or re-use. The liquid stock can
be stored in the fridge for up to three days or frozen in batches for future use.
www.FlexibleDietingLifestyle.com
SERVES 2
PER SERVING:
81 Calories
16g Carbs
2g Protein
1g Fat
SERVES 1
PER SERVING:
218 Calories
25g Carbs
25g Protein
2g Fat
Smoothies
!
"
Supreme green
smoothie
1 cup spinach leaves
1 tbsp fresh ginger, peeled
and roughly chopped
1 tsp wheatgrass powder
cup blueberries
7 fl oz cold water (add more or
less, depending on desired
consistency)
SERVES 1
PER SERVING:
64 Calories
11g Carbs
5g Protein
0g Fat
SERVES 1
PER SERVING:
278 Calories
15g Carbs
32g Protein
10g Fat
Smoothies
!
Wake up protein
smoothie
4.5 fl oz black coffee or water
1 cup baby leaf spinach
2 tsps organic cocoa powder
cup plain yogurt
2 tbsps chocolate flavored
protein powder
1 tsp peanut butter (no sugar added)
tsp ground cinnamon or ginger
2 tsps ground almonds
1 tsp chia seeds
4 ice cubes
SERVES 1
PER SERVING:
304 Calories
15g Carbs
34g Protein
12g Fat
Smoothies
!
Alkalising tonic
handful fresh spinach
2 kiwis, halved
4 tsp wheatgrass powder
juice of half a lemon
2 tbsps liquid chlorophyll
(optional) diluted
10 fl oz cold fresh water (more or
less, depending on desired
consistency)
SERVES 1
PER SERVING:
121 Calories
20g Carbs
8g Protein
1g Fat
SERVES 1
PER SERVING:
64 Calories
11g Carbs
5g Protein
0g Fat
Smoothies
!
Refresher Cooler
4 slices fresh mango
handful fresh spinach
4 tsps wheatgrass powder
handful cucumber, chopped
roughly
2 kiwis, peeled and diced
handful ice cubes
SERVES 1
PER SERVING:
109 Calories
21g Carbs
4g Protein
1g Fat
Pina colada
1 medium sized slice fresh
pineapple, chopped
1 tbsp light coconut milk
handful ice cubes
3 tbsps vanilla flavored whey or rice
protein powder (optional)
SERVES 2
PER SERVING:
145 Calories
7g Carbs
15g Protein
6g Fat
Smoothies
!
"
Creamy blueberry
protein smoothie
cup low fat plain yogurt
cup fresh or frozen blueberries
cup vanilla flavored whey or rice
protein powder
2 ice cubes
6.75 fl oz unsweetened almond milk
(or use milk of your choice)
SERVES 1
PER SERVING:
191 Calories
18g Carbs
23g Protein
3g Fat
Smoothies
!
Strawberry
super shake
13.5 fl oz unsweetened almond milk
cup strawberries
1 small banana
1 tsp chia seeds
drop of vanilla extract
cup vanilla or strawberry flavored
whey or rice protein powder
SERVES 2
PER SERVING:
185 Calories
22g Carbs
13g Protein
5g Fat
Smoothies
!
Protein gelatin
1 sachet/pack sugar free strawberry
or raspberry gelatin* (use a vegetarian
gelatin if preferred)
9 fl oz boiling water
2 heaped tbsps strawberry flavored
whey or rice protein powder
pint of cold water
cup mixed berries
SERVES 3
PER SERVING:
60 Calories
2g Carbs
13g Protein
0g Fat
Treats
& Snacks %
!
PER BALL:
178 Calories
16g Carbs
6g Protein
10g Fat
Treats
& Snacks &
!
Treats
& Snacks "'
!
MAKES 9 BARS
Top Tip:
1 cups blueberries will work as
an alternative to the banana.
It also reduces the carbs.
Treats
& Snacks ""
!
MAKES 8 SQUARES
Preheat the oven to 350F. Line a 9x9 inch
baking tray with baking paper.
Sieve the flour into a bowl and add the
protein powder(if using), flaxseed, baking
soda, cinnamon, and salt. Set aside.
In a separate bowl whisk together the
coconut oil, coconut milk, eggs, and
vanilla until creamy. Add the dates then
slowly stir in the flour mixture until well
combined and a firm dough forms.
PER SQUARE:
204 Calories
12g Carbs
12g Protein
12g Fat
Treats
& Snacks "#
!
Very chocolatey
brownies
1 medium sized apple, peeled
and finely sliced
1 tsp stevia
1 large ripe banana, mashed
1 egg
1 egg white
cup pitted dates, finely
chopped
2 tbsps ground flaxseed
4 tsps acacia honey
1 tsp vanilla extract
cup coconut flour
2 tbsps ground almonds
cup old fashioned oats (use
gluten free oats if preferred)
4 tsps organic cocoa powder
3 tbsps chocolate flavored
protein powder
1 tsp baking soda
2 tbsps dark chocolate (70%
cocoa), finely chopped
pinch of salt
MAKES 12 BROWNIES
PER BROWNIE:
146 Calories
15g Carbs
8g Protein
6g Fat
Treats
& Snacks "3
!
Avocado Nutella
2 tbsps organic coconut oil
6 tbps dark chocolate (minimum
70% cocoa)
cup raspberries
4 tsps organic cocoa powder
2 tbsps acacia honey
2 tbsps smooth or crunchy peanut
butter (no added sugar)
2 tsps vanilla extract
2 ripe avocados, peeled and mashed
thoroughly or blended until smooth
2 tbsps chocolate flavored whey or
rice protein powder (optional)
SERVES 6
PER SERVING
281 Calories
15g Carbs
8g Protein
21g Fat
Treats
& Snacks "$
!
Chocolate nut
freezer bars
4 tsps ground almonds
4 tsps ground hazelnuts
4 tbsps chocolate flavored whey
protein (optional)
2 tbsps organic almond butter
2 tbsps ground flaxseed
1 tbsp ground cinnamon
2 tbsps organic dark chocolate
(minimum 70% cocoa)
1 tsp chopped hazelnuts for
topping (optional)
MAKES 6 SERVINGS
PER SERVING
176 Calories
5g Carbs
12g Protein
12g Fat
Treats
& Snacks ""
!
PER SERVING:
279 Calories
12g Carbs
33g Protein
11g Fat
Treats
& Snacks "#
!
Choc nut
butter cups
1 tbsps organic coconut oil
cup dark chocolate (minimum
70% cocoa)
1.4 fl oz light coconut milk (use the
liquid part not the solid)
cup nut butter (reduced salt
and sugar)
1 small ripe banana, mashed
1 tsp desiccated coconut (optional)
MAKES 8 CUPS
PER CUP:
178 Calories
11g Carbs
2g Protein
14g Fat
Treats
& Snacks "7
!
MAKES 6 SERVINGS
PER SERVING:
201 Calories
12g Carbs
18g Protein
9g Fat
Treats
& Snacks "%
!
Choc coconut
oatmeal cookies
cup oatmeal
cup oat bran
2.75 fl oz cold water
cup crunchy peanut butter /
almond butter (reduced salt and
sugar)
1 tbsp stevia (or use sweetener of
your choice)
2 tsps honey
3 tsps organic cocoa powder
MAKES 10 COOKIES
PER COOKIE:
84 Calories
9g Carbs
3g Protein
4g Fat
Treats
& Snacks "&
!
Protein mocha
angel whip
10 fl oz unsweetened almond milk
cup chocolate flavored whey
or rice protein powder
tsp xantham gum
cup low fat quark or yogurt
1 tsp coffee granules (decaf or
caffeinated)
To serve:
2 cups mixed berries or cup
raspberries
2 tsps dark chocolate (minimum
70% cocoa), grated
SERVES 3
Treats
& Snacks #'
!
Chewy choc
protein bars
1 fl oz unsweetened almond
milk
cup chocolate flavored
whey or rice protein powder
2 tbsps crunchy peanut butter /
nut butter of choice (reduced
salt and sugar)
cup organic oats (use
gluten free if preferred)
1 tbsp organic sultanas
1 tsp roasted mixed nuts
2 tsps ground almonds or
dessicated coconut
SERVES 2
PER SERVING:
231 Calories
17g Carbs
16g Protein
11g Fat
Treats
& Snacks #"
!
Raspberry dream
protein bars
1 tbsps freeze dried raspberries
or small handful frozen raspberries,
chopped finely
cup vanilla flavored whey or rice
protein powder
2 tbsps coconut flour
1 tbsp stevia (or use a sweetener of
your choice
cup dried figs, chopped very finely
2 fl oz unsweetened almond milk
1 tsp vanilla extract
1 tbsps chopped roasted hazelnuts
cup white chocolate (no sugar
added)
MAKES 6 BARS
PER BAR:
170 Calories
19g Carbs
10g Protein
6g Fat
Treats
& Snacks ##
!
Chocolate
nut icecream
cup 0% fat Greek yogurt (use
dairy free yogurt if preferred)
2 medium sized ripe bananas, sliced
3 heaped tbsps chocolate flavor
whey protein
1 tsp vanilla extract
2 tsps dark chocolate (minimum
70% cocoa), finely chopped
4 tsps chopped hazelnuts
SERVES 6
PER SERVING:
156 Calories
14g Carbs
16g Protein
4g Fat
Treats
& Snacks #3
!
Banana bread
small amount of oil or butter to
grease loaf tin
3 ripe bananas
2 eggs
cup organic butter, melted
1 cup gluten free plain flour
cup oat bran
1 tsps baking powder
pinch of salt
1 tsp ground cinnamon
4 tsps stevia (or use a sweetener
of your choice)
MAKES 11 SLICES
PER SLICE:
163 Calories
22g Carbs
3g Protein
7g Fat
Treats
& Snacks #$
!
Blueberry
protein muffins
small amount of organic coconut
oil to grease tin
2 cups blueberries
cup low fat quark or yogurt
3 egg whites
1 tsp vanilla extract
1 large pinch baking soda
cup vanilla or banana flavored
whey or rice protein powder
2 tsps stevia (or use sweetener of
your choice)
1 cup oatbran
2 tsps ground cinnamon
MAKES 7 MUFFINS
PER MUFFIN:
118 Calories
11g Carbs
14g Protein
2g Fat
Treats
& Snacks #"
!
Chickpea cookies
cup ground almonds
3 tbsps peanut / hazelnut / cashew
butter (no added sugar)
3 tbsps acacia honey
2 tsps vanilla extract
tsp sea salt flakes
1 tsp bicarbonate of soda
1 x 400g can chickpeas, drained
2 tsps organic cocoa powder
2 tbsps dark chocolate (70% cocoa),
grated or finely chopped
MAKES 9 COOKIES
PER COOKIE:
136 Calories
11g Carbs
5g Protein
8g Fat
Treats
& Snacks ##
!
Banana-berry
freeze
1 banana
2 cups frozen raspberries
cup low fat Greek yogurt (use
dairy free yogurt if preferred)
1 tbsp acacia honey
1 sheet baking paper
SERVES 4
Top Tip:
A healthy dessert packed full
of antioxidants, ideal for
entertaining guests
PER SERVING:
109 Calories
21g Carbs
4g Protein
1g Fat
Treats
& Snacks #7
!
Healthy hummus
1 x 400g can chickpeas
juice of 1 lemon
2 tbsps tahini
2 tsps olive oil
1 tsp ground cumin
tsp ground coriander
pinch cayenne pepper
3 garlic cloves
salt and pepper to season
SERVES 15
Suggestion:
Try adding any of these ingredients for
delicious variations: sundried tomatoes,
olives or roasted red peppers.
PER SERVING:
52 Calories
7g Carbs
2g Protein
2g Fat
Treats
& Snacks #%
!
Breakfast burrito
3 medium sized eggs, yolks and
whites separated
1 tsp organic coconut oil
half a small red onion, finely
chopped
1 tomato, finely chopped
1 green chilli, finely chopped
yellow or red bell-pepper, diced
handful fresh cilantro,
finely chopped
cup cooked chicken/meat
free chicken*
avocado, cut into small chunks
10
SERVES 1
PER SERVING:
540 Calories
20g Carbs
43g Protein
32g Fat
Breakfast
!
#&
Summer fruit
oatmeal
cup old fashioned oats (use
gluten free oats if preferred)
5 fl oz cold water
cup mixed berries (fresh or
frozen) plus a few extra for
topping
3 tbsps strawberry or vanilla
flavored protein powder
SERVES 1
Top tip:
This high carb recipe makes an ideal
post-workout breakfast.
If possible, presoak the oats for
8 hours or more. This makes it
much easier for the body to digest.
It also speeds up the cooking
process, which is ideal if you are
short on time in the mornings.
PER SERVING:
346 Calories
36g Carbs
37g Protein
6g Fat
Breakfast
!
3'
Butterfinger high
volume protein
oatmeal
40g old fashioned oats (use gluten
free oats if preferred)
30g vanilla flavored protein powder
6 oz sugar free vanilla coconut milk
(Can use almond milk as well)
1 oz of water
1 tbsp of peanut butter
tsp of vanilla extract
tsp of butter extract
2 tablespoons of cocoa powder
8g of instant sugar free fat free
butterscotch pudding
1 tbsp of sugar chocolate syrup
SERVES 1
PER SERVING:
364 Calories
48g Carbs
37g Protein
15g Fat
Breakfast
!
3"
Protein lavash
bread crpes
1 Josephs Lavash Bread
1 oz of Fat Free Cream Cheese
scoop protein powder of your
choice
MAKES 1 SERVING
Breakfast
!
3#
Breakfast
!
33
Summer fruit
pancakes
3 tsps coconut flour
2 medium sized eggs
tsp ground cinnamon
2 tsps stevia
1 tsp organic coconut oil
1 tbsp low fat Greek yogurt (use
dairy free yogurt if preferred)
1 cup mixed berries and fruit,
chopped into small pieces
Suggestion:
SERVES 1
PER SERVING:
339 Calories
14g Carbs
19g Protein
23g Fat
Breakfast
!
3$
Protein pancakes
4 medium sized eggs
1 egg white
cup vanilla or chocolate
flavored whey or rice protein
powder
1 medium sized banana
cup old fashioned oats (use
gluten free oats if preferred)
1 tsp cinnamon
2 tsps stevia/honey
1 tbsp coconut flour
1 tbsp organic coconut oil
MAKES 4 PANCAKES
PER PANCAKE:
193 Calories
14g Carbs
14g Protein
9g Fat
Breakfast
!
3"
Chocolate
nut pancakes
3 heaped tsps coconut flour
2 tbsps chocolate flavored
protein powder
cup old fashioned oats (use
gluten free oats if preferred)
2 medium sized eggs
1 egg white
1 tsp cocoa powder
1 tsp stevia (or use sweetener
of your choice)
4 tsps dark chocolate (minimum
70% cocoa)
1 tbsp crunchy peanut butter
(no added sugar)
2 tsps organic coconut oil
MAKES 5 PANCAKES
Serving suggestion:
Serve with a dollop of Greek yogurt,
black cherries (fresh or frozen) and some
grated dark chocolate.
Breakfast
!
3#
Protein pudding
1 serving of Dannon Light and
Fit Vanilla Greek Yogurt
1 Serving of Dannon Light and
Fit Vanilla Yogurt
1 Serving of sugar free fat free
pudding mix (flavor of your
choice)
SERVES 1
Breakfast
!
37
Wake me up burrito
2 tsps organic butter or coconut oil
1 x 5.25 oz wild Alaskan salmon fillet
or cooked chicken breast, sliced
2 eggs
1 egg white
salt and pepper to season
2 tbsps plain yogurt
3 slices red grapefruit, chopped
into small pieces
2 tsps walnut pieces, chopped roughly
cup cooked beetroot, diced
one third of a large avocado, diced
SERVES 1
PER SERVING:
589 Calories
12g Carbs
37g Protein
52g Fat
Breakfast
!
3%
Spinach, egg
& ham muffins
small amount of oil or butter to
grease muffin tin
1 tsp ghee or organic butter
cup closed cup mushrooms,
chopped into small pieces
6 medium sized free range eggs
1.5 fl oz unsweetened almond milk
2 slices wafer thin ham, cut into
small pieces
small handful spinach leaves,
chopped into small pieces
salt and pepper to season
cup low fat cheese, grated
MAKES 6 MUFFINS
PER MUFFIN:
112 Calories
1g Carbs
9g Protein
8g Fat
Breakfast
!
3&
SERVES 2
PER SERVING:
210 Calories
4g Carbs
17g Protein
14g Fat
Breakfast
!
$'
Protein pizza
small amount of organic coconut
oil for greasing
4 medium sized eggs
3 egg whites
Himalayan pink salt to season
2 heaped tbsps old fashioned oats
(use gluten free oats if preferred)
7 cherry tomatoes, halved
2 cups baby leaf spinach, finely
chopped
1 green chilli, finely chopped
a large green bell-pepper, finely
chopped
1 tsp paprika
tsp dried oregano
Top tip:
This pizza makes a great portable snack
Preheat oven to 300F.
Lightly grease a large round ovenproof
dish with coconut oil.
Whisk the eggs and egg whites in a jug
and season well with Himalayan salt.
Add the oats, vegetables, dried spices
and herbs. Stir well. Pour into the dish
and cook for 10 - 15 minutes.
Refrigerate any leftovers for up to
3 days.
MAKES 8 SLICES
PER SLICE:
63 Calories
4g Carbs
6g Protein
3g Fat
Lunch
!
$"
B.C.T.A.
(Bacon, Chicken, Tomato, Avocado)
2 tsps organic coconut oil
2 rashers unsmoked bacon
(use a vegetarian bacon* if
preferred)
2 scallions, chopped
2 chicken breasts, halved/
vegetarian chicken*
2 beef tomatoes, cut into slices
half an avocado, mashed
SERVES 2
Suggestion:
Try to use unprocessed bacon, preferably
cured with natural ingredients, that
contains no added artificial ingredients
or preservatives. Try your local
butcher or farm shop
In a frying pan, melt the oil over a medium
heat. Fry the bacon rashers on both sides until
crispy. Remove from pan and put to one side.
Pan fry the chicken for around 6-8 minutes
until cooked through. Add the scallions and fry
for one minute. Remove pan from heat.
Arrange the items on a plate in a stack,
starting with a piece of chicken as a base,
and finishing with another piece of chicken
as a lid.
PER SERVING:
476 Calories
9g Carbs
47g Protein
28g Fat
Lunch
!
$#
O-mega salad
1 medium sized egg
3 small new potatoes, chopped
into small pieces
1 tsp organic coconut oil
4.5 oz fresh chicken breast/meat
free chicken*, cut into strips
tsp dried oregano
few handfuls of mixed lettuce,
torn into small pieces
red bell-pepper, diced
yellow bell-pepper, diced
4 cherry tomatoes, chopped
small handful samphire
cup cucumber, sliced
1 tsps organic olive oil
2 tsps omega sprinkle (flaxseed,
linseed, sesame seeds, sunflower
seeds)
salt and pepper to season
SERVES 1
PER SERVING:
482 Calories
19g Carbs
52g Protein
22g Fat
Lunch
!
$3
Suggestion:
These taste great with a Refreshing
Cucumber Salad. See recipe on page 6
Cut the salmon into chunks and put
quarter into a food processor with the
mustard. Pulse into a smooth paste.
Add remaining salmon and ingredients
and pulse to break up salmon into small
chunks, rather than a smooth paste.
Shape the salmon into two burgers. If the
burgers are very moist, brush lightly with
coconut flour.
Heat a skillet over a medium heat. Add the
coconut oil and fry the burgers gently
for 3-5 minutes until firm and easy to
flip. Turn and repeat.
Serve with wedges of lemon.
PER SERVING:
464 Calories
3g Carbs
50g Protein
28g Fat
Lunch
!
$$
Sesame chicken
2 tbsps organic coconut oil
12.25 oz chicken breast/meat
free chicken*, cut into strips
salt and pepper
1 tbsp olive oil
1 tbsp tahini
1 tbsp sherry vinegar
2 small carrots, grated
12 radishes, sliced
handful parsley, roughly chopped
1 tsp sesame seeds to garnish
SERVES 2
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
PER SERVING:
446 Calories
11g Carbs
42g Protein
26g Fat
Lunch
!
$"
Chicken meatballs
12.25oz fresh chicken breast/
vegetarian chicken*, diced
1 large carrot, grated
2 garlic cloves, peeled
1 cup fresh coconut, grated
1 egg
2 tsp curry powder
tsp salt
handful parsley or cilantro
2 tsps organic coconut oil
MAKES 20 MEATBALLS
Suggestion:
These are ideal as a portable snack,
or as a meal served with a healthy
accompaniment, such as a salad and
sweet potato
PER MEATBALL:
51 Calories
1g Carbs
5g Protein
3g Fat
Lunch
!
$#
Fiery fries
2 cups all rounder potatoes
peeled and cut into chips
1 tbsps olive oil
2 tsps paprika
good pinch of sea salt
2 tsps chili flakes
SERVES 2
Lunch
!
$7
Salmon asparagus
4-6 asparagus spears
1 tbsp organic coconut oil
2 x 5.25oz Alaskan salmon steaks
tsp Himalayan or rock salt
pepper to season
15 cherry tomatoes
2 lemon wedges
SERVES 2
PER SERVING:
369 Calories
6g Carbs
30g Protein
25g Fat
Lunch
!
$%
Steak strip
salad
10
tbsp organic coconut oil
3.5oz stir fry steak, cut into
strips
handful fresh spinach
handful cherry tomatoes
5 radishes, cut into small
pieces
cup cucumber, chopped
roughly
salt and pepper
1 tbsp extra virgin olive oil
1 tsp organic balsamic vinegar
SERVES 1
Lunch
!
$&
10
PER SERVING:
539 Calories
49g Carbs
43g Protein
19g Fat
Lunch
!
"'
PER SERVING:
353 Calories
12g Carbs
29g Protein
21g Fat
Lunch
!
""
PER SERVING:
200 Calories
33g Carbs
8g Protein
4g Fat
Lunch
!
"#
Quick, easy,
tasty soup
2 tsps organic coconut oil/ghee
1 medium sized white onion,
finely chopped
3 medium sized carrots, sliced
2 large sticks celery, finely chopped
1lb 12oz chicken breast/meat
free chicken*, diced
2 garlic cloves, crushed
1 tsp paprika
1 tsp ground cumin
tsp Himalayan pink salt
1 tsp dried thyme
1 x 400g can chopped tomatoes
1 medium salad tomato, diced
1 tbsp tomato pure
cup chicken or vegetable stock
(see recipe in introduction section)
1 red bell-pepper, sliced
3 cups mixed beans, drained
SERVES 4
Lunch
!
"3
Veggie chips
2 cups butternut squash, peeled
and cut into chips
2 small sweet potatoes, peeled
and cut into chips
1 cups fresh beetroot, peeled
and cut into chips
1 large parsnip, peeled and cut
into chips
2 tbsps olive oil
2 tsps seasoning of your choice
e.g. chilli, paprika, oregano
salt and pepper to season
SERVES 4
PER SERVING:
212 Calories
32g Carbs
3g Protein
8g Fat
Lunch
!
"$
Chickpea stew
1 tbsp olive oil
1lb 5oz chicken fillets/vegetarian
chicken*, diced
2 orange bell-pepper, diced
1 large white onion, finely chopped
3 cloves garlic, finely chopped
1 tsp ground cumin
1 tsp ground cilantro
2 red chilies, deseeded
1 x 400g can chickpeas, drained
and rinsed
2 cups chicken or vegetable stock
(see recipe in introduction section)
cup per person uncooked basmati
rice OR 2 tbsps per person uncooked
basmati rice plus 3 cauliflower florets
per person, finely chopped - see
red note on right
handful fresh cilantro
SERVES 4
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
PER SERVING:
573 Calories
67g Carbs
47g Protein
13g Fat
Dinner
!
""
Chicken nuggets
1 tsp coconut flour
3 tsps ground almonds
pinch of paprika
salt and pepper to season
1 tsp organic coconut oil
1 medium sized egg
7oz fresh chicken breast/
vegetarian chicken*, diced
MAKES 10 NUGGETS
PER NUGGET:
46 Calories
0g Carbs
6g Protein
2g Fat
Dinner
!
"#
PER SERVING:
362 Calories
33g Carbs
35g Protein
10g Fat
Dinner
!
"7
Sizzle steak
2 tsps barbecue seasoning mix
1 sweet potato
1 tsp organic coconut oil
5.25oz steak strips
1 medium sized carrot, peeled
and sliced
1 handful broccoli, cut into florets
SERVES 1
Top Tip:
There are plenty of seasoning mixes
available in the markets and stores. Just
check the ingredients before you buy and
try to avoid anything high in sugar.
Alternatively, why not have a go at making
your own spice blend? Try some of these
as a start: salt, pepper, onion powder, chili
powder, garlic powder and paprika. Any
leftovers can be stored in an airtight
container
PER SERVING:
396 Calories
35g Carbs
37g Protein
12g Fat
Dinner
!
"%
Mediterranean
meatloaf
small amount of organic coconut oil/
* Note: Some meat free alternatives contain
ghee to grease loaf tin
gluten and/or MSG. Please check the label
1lb 10oz extra lean beef mince/
before you buy!
vegetarian mince*
Preheat oven to 300F.
1 cup canned chopped tomatoes
1 large white onion, finely diced
Grease a loaf tin with oil/ghee.
1 handful fresh parsley, finely
In a large bowl, mash up the mince, using a
chopped
masher or your hands. Add all the other
2 tsps dried oregano
ingredients and mix until thoroughly
combined.
2 large eggs, beaten
3 cloves garlic, chopped finely
Cook in the oven for 1 hour.
1 tsp chili flakes
Drain away any excess juice, then allow to
tsp organic sea salt
rest for 5-10 minutes before slicing.
1 tbsp olive oil plus a drizzle extra
salt and pepper to season
The meatloaf can be stored in the fridge
for up to 4 days.
SERVES 6
PER SERVING:
208 Calories
5g Carbs
29g Protein
8g Fat
Dinner
!
"&
Mince masala
2 tsps organic coconut oil
1 large white onion, finely chopped
1lb 10oz extra lean beef mince/
low fat vegetarian mince*
3 cloves garlic, finely chopped
2 tsps Mangal meat masala powder
1 tsp cayenne pepper
1 tsp pink Himalayan salt
2 tbsps tomato pure
SERVES 4
Suggestion:
Meat masala tastes great with a side
of chopped raw baby leaf spinach and
chopped cherry tomatoes
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Melt the oil over a medium heat.
Add the onions and cook for five
minutes until soft.
Add the mince and stir frequently
until browned all over. Add the
garlic, spices and salt and cook for
five minutes, stirring continuously.
Add the tomato pure and simmer
gently for 15 minutes.
PER SERVING:
279 Calories
5g Carbs
40g Protein
11g Fat
Dinner
!
#'
Dinner
!
#"
i deal
for
ibibq
Preheat oven to 300F and, if using a
barbecue, prepare it for cooking.
Remove the chicken from the marinade
and discard marinade ingredients. Cook
chicken in the oven for 20 minutes, then
turn and cook for a further 25 minutes.
Finish on the barbecue for 20 minutes
(or continue to cook in the oven).
Serve with a crispy salad.
PER SERVING:
344 Calories
11g Carbs
48g Protein
12g Fat
Dinner
!
##
Lime chicken
i deal
fajitas
1lb 2 oz chicken breast/
vegetarian chicken*, diced
juice of 2 limes
4 cloves garlic, finely chopped
1 tbsp olive oil
1 red bell-pepper, sliced
1 green bell-pepper, sliced
1 yellow bell-pepper, sliced
1 medium sized white onion,
finely sliced
tsp ground cumin
tsp salt
tsp ground black pepper
pre-soaked wooden skewers
for
ibibq
SERVES 3
* Note: Some meat free alternatives contain
gluten and/or MSG. Please check the label
before you buy!
Preheat the oven to 300F, or prepare the
barbecue for cooking.
Put the chicken in a bowl. Combine the
lime juice and about half of the garlic.
Pour the mixture over the chicken, coating
thoroughly. Cover the dish and allow it to
marinate in the refrigerator for 30 minutes.
PER SERVING:
325 Calories
12g Carbs
49g Protein
9g Fat
Dinner
!
#3
Warming stew
1 tbsp ghee
1 small white onion, finely chopped
1lb 14oz lean casserole beef / tofu*
handful button mushrooms, sliced
3 cloves garlic, finely chopped
2 medium sized carrots, peeled
and chopped
half a swede, diced
2 cups all purpose potatoes,
peeled and chopped
1 organic stock cube dissolved in
1 cup boiling water
sprig fresh rosemary
1 tbsp tomato pure
salt and pepper to season
SERVES 4
Dinner
!
#$
PER BURGER:
244 Calories
2g Carbs
32g Protein
12g Fat
Dinner
!
#"
Spinach &
ricotta pizza
small amount of organic coconut
oil/butter to grease dish
4 medium sized eggs
3 egg whites
cup old fashioned oats (use
gluten free oats if preferred)
4 cherry tomatoes, halved
1 cup baby leaf spinach, finely chopped
1 red chilie, finely chopped
half a green bell-pepper, finely
chopped
1 tsp paprika
1 tsp dried oregano
3 tbsps low fat ricotta/cream cheese
(use dairy free cheese if preferred)
salt and pepper to season
MAKES 6 SLICES
Suggestion:
This recipe tastes great either warm
from the oven or straight from the
fridge. Makes a great portable snack.
Preheat oven to 300F.
Lightly grease a large round ovenproof
dish with coconut oil or butter.
Whisk the eggs and egg whites in a jug.
Season well.
Add the oats, vegetables, dried spices
and herbs and stir well.
Pour into the dish and cook for around
10 minutes, until center of mixture is
cooked.
Spoon on the cheese and cook for a
further 5 minutes.
Once cooled, store any leftovers in the
fridge for up to 3 days.
PER SLICE:
93 Calories
6g Carbs
9g Protein
4g Fat
Dinner
!
##
Cauliflower
cheese pizza
For the base:
cup cauliflower, grated
1 tbsps psyllium husks
2 tbsps oat bran, uncooked
cup grated mozzarella cheese
cup low fat grated cheese
1 medium sized free range egg
For the topping:
cup tomato pure
1 tbsp grated mozzarella cheese
cup low fat cheese, grated
1 cup closed cup mushrooms,
finely sliced
cup wafer thin ham, sliced
1 beef tomato, finely sliced
cup red onion, finely chopped
2 tsps chili flakes (optional)
1 tbsps sun dried tomatoes
in olive oil
4 black olives, sliced
5 fresh basil leaves
SERVES 3
PER SERVING:
355 Calories
29g Carbs
26g Protein
15g Fat
Dinner
!
#7
Baked pizza
potato skins
1 tsp ghee or organic coconut oil
2 rashers unsmoked bacon (or
use a vegetarian bacon*) cut into
small pieces
4 medium sized all rounder
potatoes
2 tsps onion powder
tsp Italian seasoning
cup tomato pure
salt and pepper
cup low fat cheese, grated
SERVES 4
PER SERVING:
215 Calories
25g Carbs
13g Protein
7g Fat
Dinner
!
#%