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BLEACH...
...THE NOT SO 'CLEAN EATING COOKBOOK'
01
BECAUSE CONTENT PAGES
ARE BORING
WHY ARE BOOKS SO SERIOUS?
02
ABOUT US
STORY TIME
03
BECAUSE INTROS ARE
BORING
99
I BET THAT CONFUSED YOU
ENOUGH OF THIS.
T H E N O T S O C L E A N E A T I N G
C O O K B O O K . . .
Ugh. Look. We decided the 'I know... I’ll read Dan and
contents section would be Ben's book.'
excruciatingly long, painful
to read, boring and let's be To us, that is what this book
honest you'd most probably is all about.
skip to the good bits.
But for now we’d love it if
We want this book to be: you:
Look, I’m not very good at this People don't fail diets, it's the diet
whole bio thing and I don’t that fails people. The reason why is
like bragging about myself. because individuals fall for
Mind you, there’s nothing to nonsense like avoiding a certain
brag about. food or cleansing their liver.
To cut a long story short, I I'm not lying when I say I've tried
trained to be a primary every diet under the sun.
teacher, hated it, became fat
at university and turned my I was fortunate enough to fall into
attention to something I’d the good side of the industry. The
been doing since 16 years old. side that follows a scientific,
Training and helping people. common sense approach to both
nutrition and training.
Listen, if I can teach a 6-year-
old maths, I can teach an I developed a really bad
adult how to break the Da relationship with food in my early
Vinci Code (or in this years of training. It’s something
case, how to eat according to that’s very common in the fitness
their goals whilst training industry and I don’t see it going
correctly). away anytime soon.
| 5
SIX YEARS LATER...
| 6
PART 2: 2017
'Ben, lets talk.'
Two days later Ben and Dan were sat opposite one another,
taking shameless selfies of each other's #FoodPorn Nutella
shakes. To the left sat a couple who were undoubtedly confused
as to why two men, one nearing his mid twenties and another
nearing his thirt....late twenties were taking so many
photographs of this Nutella shake.
'Do you remember that day back In the gym, when you were a
complete and utter bro?' asked Dan, nervously laughing.
'Haha, yes of course mate. That day where you changed my life
and introduced me to Flexible Dieting?' asked Ben,
'I want us to create a recipe book. I'm fed up with all the BS
nutritional plans many are sucked into. I want people to
understand that carbs & cake are not the devil. I want people to
stop scapegoating sugar as the issue. I want to leave a legacy in
the fitness industry.
'Let's do it'.
| 7
Ladies and gents, that's how this book came about.
From the bottom of our hearts we genuinley can not thank you
enough for placing your trust in us in buying this book.
XXX
P.S. We'd like to send a special thank you to Sophia for helping
us with the layout of the book along with using her keen eye for
the set up of certain recipes.
A big thanks also goes out to Mr Crumpets & Coffee for his
support and to Ben's sponsors for their continuous support.
And finally you. The one reading this. Seriously, thank you.
UNDERSTANDING THE LINGO
Calories - Food contains calories. If you're struggling to lose
fat you're consuming too many calories. Period. Even foods
you may consider healthy contain calories.
Like protein, they contain 4 calories per gram and are our
number one source of energy.
Fats - Fats contain 9 calories per gram. Low fat diets can
decrease testosterone i.e libido. In this
instance, correlation doesn't imply causation. We won't go
into detail because we're guessing you don't really want,
nor need to know.
| 10
WHAT IS FLEXIBLE DIETING?
Carb & Fat Intake: 'YES, today I hit my carb and fat intake to
the gram'. What a useless achievement to boast about. If you
prefer carbs over fats, prioritise carbs. We personally prefer a
punnet of strawberries over a spoonful of peanut better. So
long as total calories are met come the end of the day, that's
what's important. No one wins a medal for nailing their
macros to the gram. It's boring, frustrating and takes the
enjoyment out of it. Trust us with this one.
| 13
IT'S TIME TO TAKE ACTION
TAKE THIS WITH YOU...
PRINTER
SHOPPING LIST
| 15
So, why weekly? Well, let’s say you woke up with a zit. You
know you shouldn’t squeeze the zit, yet as the day prolongs,
the more you look at the zit. Temptation boils over and in
the end you blitz the zit.
| 16
FRUIT &
DAIRY
VEGETABLES
In terms of convenience and - Unsalted butter
longevity, frozen veg IOO (in our
opinion) is a wiser option due to - 15 eggs
the lack of preparation needed,
longer shelf life and short cooking - Philadelphia Lightest
time. Again, this is our 10p on the Cream Cheese (or
matter. At the end of the day it's something similar)
your life so you choose; frozen or
fresh. - Parmesan
- Tomatoes - Quark
- Cherry tomatoes
- Peppers
- Spinach
- Parsnips
- Courgettes
- Sweet potatoes
MEATS HERBS & SPICES
- 5% beef mince if cutting - Paprika
(fewer calories)
- Basil
- 12-20% mince if bulking
(more calories) - Parsley
- Bacon medallions
- Tuna steaks
- Parma ham
K
cal (calories). Don't mistake for kj (Kilojoules). An important tip is to double
check if the calories mentioned are based on cooked or uncooked as they
will differ.
F at. Like mentioned above, let it fall where it falls dependant on your
preference.
C arbohydrate. As above.
P rotein. One you should prioritise after calories to ensure you nail your protein
intake for the day.
F ibre. Mostly found in fruit and veg. It's important you understand that some
foods tracked will not include the fibre intake. When individuals create these
foods on MFP (My Fitness Pal) they'll avoid inserting the fibre intake, thus
leading you to think you're not consuming enough.
CREATING YOUR FAT LOSS DIET:
CALCULATING CALORIES AND
PROTEIN
Grab a pen and a piece of paper.
John's the kinda guy who avoids gravy with his roast dinner,
drinks the same coffee daily (has done over the past 22
years) and buys the same brand of trainers when his current
pair are worn to the thread.
1.5
% Muscle Gain Total BW Per Month
0 - 24 Months
1.125
60+ Months
0.75
24 - 60
0.375
0
Beginner Intermediate Advanced
Understood? Cool.
So to gain size, one must consume more calories, thus
eating at surplus. I mean, muscle doesn't grow from thin air,
right?
The issue lies when an individual uses the term 'I'm bulking
bro' to justify his 15 burgers. The more excessive the fat gain
during a bulk, the longer you'll need to diet to cut.
Onto NEAT.
N.E.A.T
Non-Exercise Activity Thermofhdsnbhdbsdgvshsxg
(thermogenesis). A big old word that looks scary, but really
isn't.
The higher one's NEAT the more food one can consume
when cutting, maintaining and bulking whilst the opposite
stands for the more sedentary individual.
Alternatively, it's a wise idea to eat that little bit more if you
decide to be super active and, oh I don't know, you decide
to climb a mountain or something.
Yes you can laugh all you like but I'm sure BPI will
come knocking soon (you will only understand this if
you're seriously into fitness).
@cardiffsportsnutrition (BENJI10)
@crumpetscoffee (BEN10)
@trkghealthyliving (BEN10)
@rippedkit (BENJI20)
@skinnybakery (BENJI10)
| 29
AVOID ONE APPROACH
You've created your calorie intake that matches your current
goal. Awesome.
I've inserted the graphs below for easier viewing and greater
understanding.
IDEAS, HACKS, HINTS & TIPS
With 18 years of 'gym' experience between us, we've learned
a heck of a lot over previous years, some of our own accord
and others through working with world class, well respected
coaches.
FASTING IS WHEN AN
INDIVIDUAL
GOES WITHOUT FOOD FOR AN
EXTENDED PERIOD OF TIME.
'Is water, black coffee, diet drinks and tonic water okay to
consume between meals when fasting?'
Multipacks: 'My issue is that I can't just eat one. When I get
going I eat the whole damn pack'.
THIS ISN'T A
SALAD BOWL...
THIS IS A SALAD BOWL...
Experiment with meal size and volume. Find what works for
you. Personally, we find 2 meals consisting of around
half our calorie intake, with one small snack works well for
us. But you're not us, so find what works.
And with that said, we feel like it's time we move onto the
recipes.
S E X I F Y Y O U R
O A T S
Bens Method
Bonus: Chill in the fridge overnight to eat cold the next day if you
wish.
OATS
Bens top 3 picks.
CORNFLAKE CHICKEN
We could have given you a list of various lunch ideas. But
from experience we're giving you free reign. You see, we've
noticed a pattern where individuals will spend hours in the
kitchen after a long day at work where they'll prepare two
meals; one for the evening and another separate meal for
their following day's lunch.
EASY CARBONARA
EASY CARBONARA
Two pans, Eight ingredients; it really doesn't get much
simpler than this. This recipe is ideal to have for dinner
and lunch the following day.
METHOD
1. Cut your mushrooms, bacon and chicken
2. Coat a frying pan with fry light cooking spray and fry your mushrooms
whist boiling the kettle ready for the pasta
3. Once mushrooms are golden brown add chicken pieces and bacon
4. Whilst the chicken and bacon is cooking pop your pasta into a
pan with the boiled water (please check desired cooking time of your
chosen pasta as this can vary)
5.Once everything is cooked, drain the pasta and add in your bacon,
mushroom and chicken
6. Add in the Philadelphia, parmesan and milk and mix until combined
7. Serve and add salt and pepper (to taste) and parsley if you're feeling
fancy
METHOD
Preheat Oven to 180 degrees
1. Slice mushrooms, tuna steaks and tomatoes into chunks
2. In a bowl mix olive oil, parsley and basil
3. Arrange onto skewers in any order along with the parma ham slices
4. Place skewers on a baking tray and drizzle with olive oil mixture and
set aside
5. Slice potato into thick, same size wedges and place into large bowl
6. Spray with fry light and add seasoning (to taste)
7. Place on baking tray and cook for 20 minutes
8. When timer goes off, place skewers in for the final 20 minutes
9. Remove and serve adding salt and pepper (to taste)
METHOD
Preheat Oven to 160 degrees
1. Slice mushrooms and cook using fry light cooking spray
2. Once cooked place to the side and ready to fill your wrap
3. First, smudge tomato puree all over the tortilla
4. Drizzle with cheese and add your desired topping, for this we chose
wafer thin ham and mushrooms
5. Once filled, fold tortilla in half
6. Whisk and egg in a bowl and wash the outsides of the wrap and seal
using a fork, poking holes in the top
8. Place onto a baking tray and bake for 10 minutes until golden brown
9. Slice and enjoy
METHOD
Preheat Oven to 200 degrees
1. Cut your vegetables and place into a large oven dish
2. Slice potatoes into chunks and boil for 10 minutes to soften
3. Drain potatoes and add on top of the vegetables
4. Place chicken breast on top of the potatoes and drizzle olive oil
5. Cook in the oven for 20 minutes
6. Add Alpro Soya Cream and return to oven for 30 minutes until golden
brown
7. Once cooked, sprinkle parmesan and serve.
METHOD
Preheat Oven to 200 degrees
1. Add mince into bowl and combine adding salt and pepper to taste
2. Shape into burger patties and place on a non stick baking tray or oven
proof dish, covering with foil
3.Place into oven for 15 minutes until burgers are cooked through and
pipping hot
4. Time to assemble your burger. Lightly toast your bun, add lettuce,
peanut butter, tomatoes, sauce (of choice) and add burger patties
METHOD
Preheat Oven to 200 degrees
1. Grab three bowls and in each place the flour, cornflakes and eggs.
2. Slice chicken into long strips
3. Individually dip each strip into the flour and cover, then into the egg
and then into the cornflakes. Repeat for each chicken strip.
4.Place in the oven for 20 minutes until chicken is cooked through
METHOD
1. Cut the chicken breasts into chunks and fry using fry light cooking
spray
2.Whilst chicken is cooking, drain the chickpeas of all juices
3.Once chicken is cooked, add chickpeas, tinned tomatoes and spinach
4.Leave to simmer until chick peas are soft
5.Serve
METHOD
Meatballs - Preheat oven to 160 degrees celcuis
1. Combine bread crumbs with mince, pepper, salt and paprika (or similar
seasoning)
2. Roll mixture into balls then cook for 6-8 minutes at 220 degrees Celsius
Sauce
1.Heat half chopped tomatoes in saucepan. Add half chicken gel stock pot and 1
whole beef stock pot. Add teaspoon worcestershire sauce, soy sauce and a tbsp
pesto
2.Let simmer whilst meatballs cook. Once meatballs are cooked add into the
saucepan.
3.Add the remaining chopped tomatoes, stock pots and more pesto (as desired)
4.Place in the oven at 160 degrees Celsius for as long as you desire (SEE TIPS)
5.Remove and place on bread of choice and add cheese (as desired)
CONCOCTION OF CHIPS
Ingredients: Parsnips, Courgettes, Baking Potatoes, Sweet Potatoes
Prep Time: 5 minutes
Baking Time: 30 minutes
Servings: 1
Calories: Varies depending which vegetable you use
Protein: Varies depending which vegetable you use
Fibre: Varies depending which vegetable you use
Cooking Method: Slice into thick wedges and spray with fry light
cooking spray. Place in oven at 200 degree Celsius for 30 minutes.
Tip: Cut into the same size to ensure they cook evenly.
QUICK MINCE
Ingredients: 750g Pork/Beef/Turkey Mince,50g Ketchup/Brown Sauce
Prep Time: 15 Seconds
Frying Time: 5 Minutes
Servings: 1
Calories: Depending on % and what meat you use
Protein: Depending on % and what meat you use
Fibre: 0g
Cooking Method: Fry mince until ready, reduce the heat, add your
desired sauce and stir into the mice for 1 minute. Serve immediately or
freeze/chill for future reference. Fry with veg to increase fibre intake.
POTATO HASH
Ingredients: 4 Baking Potatoes , Garlic, 1 Onion, 1 Egg, Fry Light
Cooking Oil, Salt, Pepper and 30g Cheese
Prep Time: 10 minutes
Baking Time: 15 minutes
Servings: 1
Calories: 300
Protein: 4g
Fibre: 3g
Cooking Method: Peel and then grate potato, add cheese, garlic, egg
and combine. Create into patties and fry in pan around 7 minutes on
each side until golden brown.
METHOD
Pre heat oven to 180 degrees.
1. Place butter and dark chocolate together in a microwave until
melted, stirring regulary.
2. Remove from microwave and stir in eggs, sugar, protein powder,
flour, cocoa powder, vanilla extract, maple syrup and baking powder.
3. Grease a baking tin of your choice. Pour in mixture. Level mixture
for an even rise and bake for 25 minutes at 180 degrees.
4. Once baked place aside until cool to touch.
5. Heat condensed milk and Nutella over a saucepan using the
method outline in THIS VIDEO, pour over the brownie and place in the
fridge to set.
METHOD
Pre heat oven to 180 degrees.
1. Place butter and dark chocolate together in a microwave until
melted, stirring regulary.
2. Remove from microwave and stir in eggs, sugar, protein powder,
flour, cocoa powder, vanilla extract, maple syrup and baking powder.
3. Grease a baking tin of your choice. Pour in mixture. Level mixture
for an even rise and bake for 25 minutes at 180 degrees.
4. Once baked place aside until cool to touch.
5. Heat condensed milk and Peanut Butter over a saucepan using the
method outlined in THIS VIDEO, pour over the brownie and place in
the fridge to set.1.
METHOD
Pre heat oven to 160 degrees.
1. Cream together the butter and sugar (TIP: See hints, tip
& alternatives)
2. Beat in eggs - one at a time
3. In a separate bowl mash the bananas and add into mixture
4. Sift flour into mixture and add your vanilla protein
5. Once mixture is combined - gently fold in blueberries
6. Empty the mixture into the baking tin and place in the oven for 30
minutes.
7. Remove and check if cooked (place knife through middle until it comes
out clean
8. If not cooked, return for further 20 - 30 minutes until golden brown
EASY GREEK
Ingredients: 300g Greek Yogurt and 35g Protein Powder (your choice of
flavour)
Prep Time: 30 seconds
Baking Time: Zero
Servings: 1
Calories: 300
Protein: 45g
Fibre: 0g
Cooking Method: Place greek yogurt into a bowl and simply add your
protein. Stir until you have a smooth consistency. Add berries, banana,
apple or honey to increase fibre intake.
PROYO #1
Ingredients: 300g Greek Yogurt, 35g Casein, Sweetner, 1tbsn Xanthan
Gum
Prep Time: 5 minutes
Baking Time: Zero
Servings: 1
Calories: 300
Protein: 40g
Fibre: 0g
Cooking Method: Add all ingredients into a bowl and whisk (electric
would be easier) add a few drops of water until thick consistency and
either place in fridge for a few hours or eat immediately. Add toppings
of your choice.
TERRY'S PROYO
Ingredients: 250ml Almond Milk, 35g Chocolate Protein Powder, 1
Square Dark Chocolate, 3 Terry's Chocolate Orange pieces, 5ml Orange
Flavouring and Cream (optional)
Prep Time: 5 minutes
Baking Time: Zero
Servings: 1
Calories: 210
Protein: 26g
Fibre: 1g
Cooking Method: Blend milk, protein powder and orange flavouring. Grate
Terry's Chocolate pieces and sprinkle on top of cream (optional)
QUICKIES #2
Desserts that can be done in an instant.
PROTEIN JELLY
Ingredients: 1 Tub plain Cottage Cheese and Jelly Packet.
Prep Time: 5 minutes
Baking Time: Zero
Servings: 1
Calories: 240
Protein: 25g
Fibre: 0g
Cooking Method: Create jelly with water as instructed, pour contents
into a blender with the cottage cheese, blend and place in a tupperware
tub. Place in the fridge to set for 5 hours.
It's like, why did you hire a driving instructor? Because you
couldn't drive. So you asked for help.
THE LAST POINT...
DESSERTS
This is the part where I help you.
But, there will also be a lot of you who may already know
some of this, maybe you’re like me when I first began you’re
reading all this information and are overwhelmed by all the
conflicting viewpoints. Due to this you’ve either made no
progress. Or, maybe you made some progress but now that’s
come to a halt and you don’t know what to do.
If you do fall into the latter group, then this is for you.
After you’ve filled out the form, I’ll take a read through it and
make sure we’d make a good fit for the coaching. If we do, I’ll
send you an email and we'll book in a Skype consult to discuss
further.
– Are injury-free
If you don't fit the above requirements, then this isn't for you.
But, if you do fit the above and are finally ready to lose fat,
build muscle, improve your health, and remove all the
nonsense and misinformation that’s rife in the fitness world,
then let’s get started. Here’s the application form again:
PS/ this offer comes to a close in the next three days. So, if you
want customised nutrition programming, a custom training
plan tailored just for you, direct access to me whenever you
have any questions or concerns, and more – fill out the
coaching application form and take advantage of the 30%
discount.