THE SECRETS

OF BODY
TRANSFORMATION
MEDICAL DISCLAIMER
Always consult your medical practitioner, registered dietitian or nutritionist before
making any significant changes to your diet - particularly if you are an adolescent,
pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose or gain weight as part of a calorie
controlled diet and active lifestyle, they have not been specifically designed for you
and individual results will vary.

© Copyright 2018 The Ultimate Workout

 CONTENT
----------------------1----------------------
ALL ABOUT CARBOHYDRATES
GOOD CARBS VS BAD CARBS

----------------------2----------------------
ALL ABOUT PROTEINS
SO, WHY DO WE NEED PROTEINS?
WHAT DO WE RECOMMEND?

----------------------3----------------------
ALL ABOUT FATS
WHAT IS A HEALTHY FAT?

----------------------4----------------------
WHAT IS THE BEST DIET?
----------------------5----------------------
FORGET CALORIE COUNTING
THE PROBLEMS WITH CALORIE COUNTING
THE CALORIE COUNTING ANTIDOTE

----------------------6----------------------
CREATE THE PERFECT MEAL
STRATEGIES FOR HAVING HEALTHY FOOD AVAILABLE WHEN YU NEED IT

----------------------7----------------------
HACKING SLEEP
CREATE A SLEEP ROUTINE
OPTIMIZING THE SLEEP ENVIRONMENT

----------------------8----------------------
HEALTHY RECIPES
WELCOME TO YOUR
TRANSFORMATION BOOK
I would like to introduce you to myself Petko Todorov.
I am a personal trainer and have been working in the
fitness industry for more than 2 years.

I have worked with a big variety of

clients, from 15 years old kids to 70
years old seniors.

I hold two degrees in Sports and

Exercise Sciences and Physical
Education. I am also bulgarian bag,
kettlebells and TRX certified instructor.

I have been professional Olympic

wrestling competitor for 10 years.
During my sports career, I became the
national champion of Bulgaria.

My passion to help people never left

me and I kept enhancing my
knowledge after graduating from the
university in order to get the best
version of my clients.

Everyone lives by a different set of

priorities and my goal is to help my
clients see how training and nutrition
can support those priorities.

Nutrition is almost as important as exercising. By

having balanced diet and exercising regularly, you can
accomplish amazing things with your body and mind.

In this book, you will find some strategies and healthy recipes which will help you
achieve your goals.

The key is learning to tune into your body and balance feel goods with what is
actually good for you and by concentrating on 3 pillars of a healthy lifestyle. Eating
the right foods, good cardiovascular system, and appropriate strength training.
ALL ABOUT
CARBOHYDRATES
Carbohydartes are the sugars, starches
and fibers in fruits, grains, vegetables
and milk products. Despite their
unpopularity in trendy diets, carbs are
an important part of your nutrition and
a core food group.

Many reserches have shown that the body can tolerate carbohydrates after
exercise. In order to process any carbohydrate, your body must first brake it down
into simple sugars regardless of whether the food source is a doughnut or a high
fibre sweet potato.

Once broken down and absorbed, this simple sugars travel to the liver and
replenish your bodies energy stores. From there they enter the bloodstream and
provide the fuel for the cells and your body to function.
Once broken down and absorbed, this simple sugars travel to the liver and
replenish your bodies energy stores. From there they enter the bloodstream and
provide the fuel for the cells and your body to function.

Carbohydrates are named after the number of sugars present. Monosaccaharidies

like fructose and galactose have one, disaccharidies such as sucrose (table sugar),
lactose (dairy) and maltose (foiund in beer and some veggies) have two.

Complex carbs are called polysaccharidies and have three or more sugars. These
starchy foods take the longest to breakdown and be absorbed into the body.

The differences between carbs deemed healthy and unhealthy is the speed at which
they are digested and absorbed.

Healthy carbs take longer to break down and be absorbed by the body because of
their complex molecular structure. Simple carbs are digested and absorbed much
faster because they typically contain one or two sugars.

The common complex carbs include beans, peas, lentils, potatoes, corn,
whole-grain breads, cereals and vegetables.

The most prevalent types of simple carbohydrates are sweets, soft drinks, candies
and syrup. These are made with heavily processed and refined sugars. Lacking any
nutritional value, minerals or fibers, they are referred to as “empty calories” and
could lead to weight gain.

While all carbs functions as relatively quick energy sources, simple carbs cause
immediate burst of energy. They spike blood sugar levels, creating sugar highs,
followed by immediate and often unconfortable drop in blood sugar.

As I have already mentioned, your body breaks carbs down into simple
monosaccharidies and these are absorbed through the small intestine and enter the
bloodstream.

When they reach the liver they are converted to glucose (fuel) and are then sent
back into the blood stream along with insulin, ready to fuel your body’s core needs
and prepare you for physical activity.

If you have too low carbohydrate intake and your glycogen stores are insufficient,
your body starts to consume protein for fuel (catabolism), which is not great for
body composition. This can be a problem as your body needs protein to make and
maintain your muscles.

In addition to fuel for your body, complex carbs also include fibre, an essencial
requirement for healthy digestion.

Complex carbs can be

useful source of energy
because the body takes
longer to digest and
absorb them.
GOOD CARBS
BAD CARBS
Commonly considered bad carbs including pastries,
highly processes food, white bread and other white-flo-
or foods have very little, if any nutritional value.

On other hand, the so called good carbs contain a

bounty of other nutrients. The fiber present in complex
or good carbs promotes that full feeling, allowing you to
eat less without feeling hungry. These include
unprocessed grains like rye, oats and quinoa.
Whole grains, brown rice,
millet, legumes, milk,
fruits, quinoa, barley,
vegetables
GOOD
CARBS ARE:
Not all carbs are the same and choosing
the wrong carb rich foods can lead to
serious health complications.

Over eating too many simple carbs can Low or moderate in calories
lead to heart diseases and diabetes.
Instead try to eat healthier complex
carbs, as these can reduce the risk of
developing coronary problems and can
even help you to lose weight.

The fibre present in complex carbs also High in nutrients

promotes that full feeling, allowing you
to eat less without feeling hungry.

Alternatives include unprocessed grains

like rye, oats and quinoa. Each grain Devoid of refined sugar and
offers a slightly diffetent profile. Quinoa
delivers a lot of proteins whileoats con- refined grain
tain cholesterol-lowering soluble fibre.

The intense orange colour of sweet

potatoes provides a clue as to what
makes them so healthy. They are
chock-full of beta carotene. High in naturally occurring fibre
The body uses this to make vitamin A,
essential for healthy vision and strong
immune system. Like lentils and
beans, sweet potatos are a great source
of complex carbs and fibre. Low in sodium and saturated fat
Milk and other dairy products, like
yogurt and cottage cheese, contain
carbhoidrates in the for of lactose, as
well as protein and sodium; the
combination of these three components Very low in, or devoid of,
can also make a good post workout cholesterol and trans fats
choice after an intense session.

The best way to satisfy your sweet tooth

cravings is to eat fruits.

You will get the sweetness from fructose

and a balance of fibre, water, vitamins
and minerals.
 White bread, pastries,
soda, doughnuts, crips
BAD
CARBS ARE: Sugar, refined grains and starches can
supply your body with a quick
energy boost fulled by the readily
available glucose. This can be useful if
you are talking part in a competitive
sport, however be mindful that sugar
Can be very high in calories from these foods provides calories but
few or no nutrients.

Better sources? Fast acting carbohidra-

tes that are not processed or minimal-
ly processed whole foods that contain
natural sugars, like fructose in fruit or
Low in nutrients lactose in milk.

Eating habits that include a lot of

Contain refined sugar and
refined grain
processed carbs like white flour products
and saturated fat rich foods like
cheeseburgers will have negative effects
on your health, as well as our health
care system.

At present, we are spending an unsu-

Contain very little or no fibre
stainable amount of money (literally
billions of pounds) annually in diet-
related health-care costs. The money is
wasted on horrifically priced and que-
stionably effective procedures like heart
bypass operations and angioplasties.

The money we would save by returning

to our dietary roots fresh fruits, fresh
Contain sodium and veggies, whole grains, is mind-boggling,
aturated fat and the gains in health would be astoun-
ding.

TOP TIP
Can be high in cholesterol and
trans fats If you are a fan of bread and
can’t cut it out of your life, next
time you go to the supermarket
look sourdough bread.
It is more digestible, has a
lower glycaemic index and is
less likely to cause a food
intolerance.
ALL ABOUT
PROTEINS
Proteins are organic molecules made up
of amino acids: the building blocks of life.

Amino acids are vital to your body’s

systems and overall health; they are
essential for repairing your body and
making improvements to it.
Protein, along with fat and carbs, is a “macronutrient”. This means that the body
needs relatively large amount of it. However, unlike both fat and carbs, the body
does not store protein and therefore has no reservoir or stores to draw on when it
needs more.

The key thing about amino acids is that there are two main categories. The first
group are called essencial amino acids. Your body cannot make this, so must
consume them in your diet. Not eating enough, or the right type of amino acids can
lead to problems. Then there are the non-essencial amino acids, these your body
can manufacture.

That while it’s true your body needs protein, it’s essencial that your diet includes
the right mix of the three macronutrients (protein, fats and carbs).

SO, WHY DO WE NEED

PROTEINS?
Your body uses proteins to produce im-
portant molecules like enzymes, hormo-
nes, neutrotrasmitters and antibodies.
Without sufficient proteins your body
can’t function properly, and you could
suffet serious consequences.
They are also useful in liberating fatty
acids from your fat issue providing
useful fuel form your cells at the same
time as helping to reduce those bulger
around your mid section.
(Love handles / Muffin top!)

Put simply, they are used to repair any

internal or external damage to your
body, and they support your immune
system.

At the cellular level proteins are used for

just about everything, from transporting
messages, carrying out the instructions
encoded in DNA/RNA and defending,
preserving and reparing the essential
functions that keep you alive.

As you increase your exercise and the

activity levels, the correct protein intake
becomes even more important. When
working out you are effectively tearing
and breaking the muscle fibres apart.

You gain muscle size with in turn burns

fat and when these torn muscle fibres
are repaired and reinforced. You are
literally rebuilt and made stronger.

And to do that yuor body requires

protein. This is why you will see so many
people at the gym eating protein bars or
drinking whey protein shakes after
workout.
TOP TIP WHAT DO WE
As a rough guide,
80-120 g of meat
RECOMMEND?
will contain around
20-25 g of protein,
and half a cup of For basic protein synthesis you only need to consume
cottage cheese will around 0.8 grams per kg of body weight per day.
have around 14-25
g of protein.

However, consuming high levels of protein of 1.4 to

2.2 grams per kg of body weight per day, may help
you feel satisfied and can also help you maintain
healthy body weight and strong immune function.

You should consume some protein before and after

training to ensure adequate recovery.

We recommend eating protein a minimum of 3 x 30

grams per day.
ALL
ABOUT
FATS

Fat are a highly

varied macronu-
trient group and
are found in both
animal and plant-
derived foods.

Fats play a key

role in many of
our body’s
functions but
poor quality or
too much fat will
cause adverse
effects on your
health.
Fat is an essential part of our nutrition and we can
not live without it. Our bodies require small amount of
“good fat” to function and help prevent disease.
However, too much fat, especially the wrong types of
fat, can cause serious health complications.

There are three main types of dietary fat:

saturated fat, mono-unsaturated fat
and poly-unsaturated fat.

Unsaturated fats are soft or in liquid form at room temperature. They are
generally considered to be healthy fats because they can improve blood cholesterol
levels, ease inflamation, stabilise heart rhythms, and play a number of other
beneficial roles.

They are predominantely found in plant-derived foods such as vegetable oils, nuts,
seeds, and are classified into two types: mono-unsaturated fats and
poly-unsaturated fats.

Mono-unsaturated fats are found in high concentrations in extra virgin olive oil,
peanuts, avocados, nuts (such as almonds, hazelnuts and pecans) and seeds such
as pumpkin and sesame seeds.

Polyunsaturated fat (omega 3) are found in high concentrations in: flaxseed oil,
walnuts and fish. They are an important type or fat that the body can’t make, so
they must come from food.

An excellent way to get these omega 3 fats in by eating fish 2-3 times a week.

Saturated fat is solid at room temperature. It’s good to be reminded that all foods
containing fat have a mix of different types of fats. Even healthy foods like chicken,
beef and nuts have small amounts of saturated fat.

Saturated fat is mainly found in meat, but coconut oil and a few other plant-derived
foods can have high amounts.
WHAT IS A
HEALTHY FAT?
High quality butter,
Omega 3, When people talk about “healthy fats” they
coconut products, are referring to mono-unsaturated and
poly-unsaturated fats.
dry roasted nuts,
extra virgin olive Yet humans have consumed unprocessed
forms of saturated fat forms of saturated
oil, avocado, high fat from meats, wild game and nuts for our
quality dairy foods entire existence, and as far as we know,
early humans consumed all parts of the
and fish. animals in their diet.

So a better definition of healthy fats might

be ‘relatively’ unprocessed fats from whole
foods.

Unhealthy fats are typically made by

industrial process and designed to be
non-perishable such as:

Trans-fatty acids that appear in processed

foods;
Hydrogenated fats such as margarine
(Flora etc.);
Most cooking oils (sunflower etc.)

Balancing our fat intake can promote

optimal functioning of our entire body.
Therefore, it’s vitally important that you
maximise whole food fat sources in your
diet.

To summarise then, fats are a major fuel

source for our bodies (meaning they
provide a lot of calories), and they are the
main way we store energy.

Fats also help us absorb vitamins A, D, E

and K, (fat soluble vitamins) and top up
your fat cells helping to insulate your body
and keep you warm.

Research around the importance of fats in

the diet continues to grow, and the results
stress the need for the right amount of
healthy fats in our diets.
WHAT IS THE
BEST DIET?
Paleo, vegan, intermittent fasting...
Here is how to choose the absolute best diet for you.

I don’t believe there’s a single,

absolutely, positively, without-a-doubt
best diet for every person to follow,
always, and forever.
Most effective nutrition programs are more similar than
different. When done properly, all accomplish the
following:

They raise nutrition awareness and attention.

Research is now showing that simply paying better attention to what you eat is a
key factor in whether you’ll lose fat, get lean, and improve your health. Whether
your atte1ntion is trained on avoiding carbs, eating more vegetables, seeking out
organic / free-range food, avoiding animal foods, or avoiding “non Paleo” food, it’s
all good.

They focus on food quality.

Paleo and low carb advocates want you to eat more natural, free-range animal-ba-
sed foods that are higher in protein, higher in fat, and are minimally processed.
Vegan and high carb advocates want you to eat more natural, plant-based
foods that are higher in fiber, antioxidants, and are minimally processed. Recognize
what’s common here? Pretty much every camp recommends eating whole,
minimally processed, nutrient-rich foods.

They help eliminate nutrient deficiencies.

Good eating style/diet of any kind eliminates some of the most common nutrient
deficiencies (water, certain vitamins and minerals, proteins, and essential fatty
acids).

They help control appetite and food intake.

When we’re more aware of what we’re eating, choose more satisfying,higher
quality foods, and eliminate nutrient deficiencies, We almost always end up eating
less total food. We feel more satisfied. We lose fat, gain lean muscle, and perform
better.Notice that you don’t need calorie counting here. Focusing on food
awareness and food quality is usually enough for people to tune into their own
hunger and appetite.

They promote regular exercise.

When people start paying attention to their eating, they usually start thinking
about physical activity too. In fact, many of the diet camps recommend regular
exercise. (Which is a good idea, since focusing on diet alone may actually interfere
with establishing a consistent exercise routine.)

So, the best diet to follow actually is...

...the one that’s best for you.
FORGET
CALORIE
COUNTING
Math? To plan dinner? Isn’t there a better way?

Yes there is.

Just take a look at your hand. Use your fist, palm,

cupped hand, and thumb to practice calorie control,
while avoiding the hassle of counting calories.

If you’ve heard it once, you’ve heard it a thousand times:

the best (maybe even the only) way to lose weight is to count calories.

After all, it’s a pretty simple equation: calories in vs. calories out.
FORGET CALORIE COUNTING:
Eat more calories than you burn, and you gain weight.
Eat fewer calories than you burn and you lose weight.
Try this calorie control guide
Except counting calories isn’t that simple.
for men and women.
THE PROBLEMS WITH
CALORIE COUNTING
First of all — on the “calories in” side — you do need to figure out how many
calories are in the foods you want to eat. And that takes handbooks, websites,
databases and math. Just to plan your lunch. Groan.

Next, you have to assume that the handbooks, websites, and databases’ calorie
estimates are correct. They’re often not. In fact, research has shown they can be
off by about 25% because of incorrect labeling, laboratory measurement error, and
food quality.

Then, of course, there’s the “calories out” side. Estimating your calorie expenditure
each day comes with another 25% measurement error because of the equipment
you’re using, laboratory measurement errors, and individual differences.

A possible 25% error on the “calories in”

side, and another 25% error on the
“calories out” side.

Is it even worth:

• pulling out measuring cups to a chorus of boos from family members;

• dusting off the food scale while trying to ignore the taunts of friends;
• wheeling in the abacus from the den to keep up the calorie tally;
• subscribing to apps and web services to track these less-than-accurate numbers?

Sure, we should have an idea of how much food we’re eating each day, so we can
adjust based on our goals. But counting calories itself is a drag! No wonder so
many people give up and go back to eating the way they were before.

THE CALORIE
COUNTING ANTIDOTE
Here’s the good news: counting calories is rarely necessary. No carrying around
weigh-scales and measuring cups. No calculators or smart phones.

All you need is the ability to count to two.

And your own hand.

Here’s how it works:

• Your palm determines your protein portions.
• Your fist determines your veggie portions.
• Your cupped hand determines your carb portions.
• Your thumb determines your fat portions.
TO DETERMINE YOUR PROTEIN INTAKE
For protein-dense foods like meat, fish, eggs, dairy, or legumes, use a palm sized
serving.

For men we recommend ~ For women we recommend ~

2 palm-sized portions with each meal. 1 palm-sized portion with each meal.

NOTE
A palm-sized portion is the same
thickness and diameter as your palm.

TO DETERMINE YOUR VEGETABLE INTAKE

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

For men we recommend ~ For women we recommend ~

2 fist-sized portions of vegetables with 1 fist-sized portion of vegetables with
each meal. each meal.

NOTE
Again, a fist-sized portion is the same
thickness and diameter as your fist.
TO DETERMINE YOUR CARBOHYDRATE INTAKE
For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand
to determine your serving size.

For men we recommend ~ For women we recommend ~

2 cupped-hand sized portions of car- 1 cupped-hand sized portion of
bohydrates with most meals. carbohydrates with most meals.

TO DETERMINE YOUR FAT INTAKE

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire
thumb to determine your serving size.

For men we recommend ~ For women we recommend ~

2 thumb-sized portions of fats with most 1 thumb-sized portion of fats with most
meals. meals.
PORTION CONTROL GUIDE
FORGET CALORIE COUNTING.
TRY THIS METHOD INSTEAD.
Most people think controlling portions means counting calories, but we think
there’s a better way. Try our (much easier) Hand Measure system instead.

YOUR HAND IS ALL YOU NEED

Your hand is proportionate to your body, its size never changes, and it’s always with you,
making it the perfect tool for measuring food and nutrients - minimal counting required.

A serving of protein A serving of A serving of carbs A serving of

= 1 palm vegetables = 1 fist = 1 cupped hand fats = 1 thumb

HERE’S HOW
TO USE THIS
METHOD
TO BUILD
A PLATE

Men:
Two palm-sized portions
(~ 40-60 g protein)
STEP
1
PROTEIN
Meat, fish, eggs, Women:
cottage cheese, One palm-sized portion
and Greek yogurt (~ 20-30 g protein)

STEP
2
VEGETABLES
Men: Broccoli, spinach, Women:
Two fist-sized portions salad, carrots, etc. One fist-sized portion

STEP
3
CARBOHYDRATES
Men: Women:
Two cupped-hand sized portions Grains, starches, One cupped-hand sized portion
(~ 40-60 g carbs) beans, and fruits (~ 20-30 g carbs)

STEP
4
FATS
Men: Oils, butters, Women:
Two thumb-sized portions nut butters, nuts, One thumb-sized portion
(~ 15-25 g fat) and seeds (~ 7-12 g fat)
 Men eating 3-4 meals as outlined would get around 2,300 - 3,000 calories each day.
Women eating 3-4 meals as outlined would get around 1,200 - 1,500 calories each day.

NOW, CUSTOMIZE THE PLAN FOR YOU

Active men do best with 6-8 servings of each food group per day (~2,300-3,000 kcal).
Active women do best with 4-6 servings of each food group per day (~1,500 - 2,100 kcal).

From there, adjust the number of portions to meet your personal needs and goals.

IF YOU NEED MORE FOOD IF YOU NEED LESS FOOD

BECAUSE YOU… BECAUSE YOU…
• Are larger in stature • Are smaller in stature
• Aren’t feeling satisfied at meals • Are feeling too full at meals
• Eat less frequently throughout the day • Eat more frequently throughout the day
• Are very active • Are not very active
• Are trying to gain muscle • Are trying to lose weight
• Aren’t getting muscle-gain results • Aren’t getting weight-loss results

…THEN START BY ADDING… …THEN START BY REMOVING…

Men: 1 cupped handful of carbs and/or Men: 1 cupped handful of carbs and/or
1 thumb of fat to a few meals each day. 1 thumb of fat from a few meals each day.
Women: 1/2 cupped handful of carbs and/ Women: 1/2 cupped handful of carbs and/
or 1/2 thumb of fat to a few meals each day. or 1/2 thumb of fat from a few meals each day.

This system is easier than counting calories and nearly as accurate.

Just like with counting, though, pay attention to results and adjust as needed.

For the full article explaining this infographic:

http://www.precisionnutrition.com/calorie-control-guide
CREATE THE PERFECT
MEAL WITH THIS
SIMPLE 5-STEP GUIDE
You know you need a good balance of proteins, carbs,
fats. But how do you turn that knowledge into healthy
meals that taste delicious?

Just mix and match these ingredients, flavor profiles, and cooking methods to
create the perfect meal every time. Most important mission of mine is to help you
develop healthy habits for life.

That means:

• Eating fresh, minimally-processed food as often as possible.

• Including a balance of protein, veggies, smart carbs, healthy fats.
• Adjusting portions to meet health and body composition goals.

That all sounds great. But the trick is to do it all in a way that’s super- easy and
tastes awesome. Using the simple instructions in this infographic, you’ll be able to
mix and match ingredients and flavor profiles to come up with a ton of easy,
delicious, health-supporting meals.
 HOW TO CREATE
THE PERFECT MEAL
HUNDREDS OF EASY, DELICIOUS, HEALTHY DINNERS
FROM PRECISION NUTRITION'S INGENIOUS CHEF.
Mix and match these ingredients for maximum flavor (and minimal work). The result?
Hundreds of perfectly-portioned meals that taste great and support your health goals.

STEP CHOOSE ONE INGREDIENT FROM

1 EACH OF THE FOUR COLUMNS BELOW.

Make your selection based on what you’re in the mood for or what’s available (or both).

PROTEIN VEGETABLE SMART CARB HEALTHY FAT

BEANS BROCCOLI SPAGHETTI EXTRA VIRGIN

SQUASH OLIVE OIL

Soak 1 part beans in 3 parts water
overnight. Drain, add another 3 parts
fresh water and simmer on medium heat
until tender, about 2 hours. Add herbs,
spices and salt halfway through cooking.
Store the beans in their cooking liquid for
up to four days.
Cut broccoli into large florets with long
stems; rinse and drain. Place in a single
layer in a large pan over medium-high
heat; season with salt and oil or butter.
Stir after a few minutes, once the
broccoli starts to char. Cook a few more
minutes; remove from heat.
Preheat oven to 400° F. Cut squash in
half lengthwise and scoop out center
using a spoon. Season with salt and any
preferred spices and bake, cut side
down, on a parchment lined baking
sheet for 35 minutes or until tender.
Carefully flip the squash and scrape out
the flesh using a fork.

2H

400

EGGS RED RED WALNUT

CABBAGE POTATOES OIL

Cover eggs with 3 inches of cold water
and bring to a boil. Remove from heat
and cover with a lid for 8 minutes. Drain
the water and fill with cold water to stop
the cooking. Keep refrigerated for
up to 5 days.
Cut into wedges, remove the core, and Boil red potatoes in salted water until
boil in salted water for 2 minutes. Drain very tender. Drain and toss with herbs,
and sauté with preferred spices (if using) salt, cracked pepper and lemon juice
and healthy fat. Garnish with herbs. or vinegar.

10
MIN 2
MIN
CHICKEN
BREAST
Season chicken with salt, oil or butter*,
and spices. Place it ‘skin’ side down in a
pan over medium-high heat and leave it
be. Add herbs and citrus to pan (if using).
Reduce heat to medium, cover, and cook
for about 15 minutes, flipping once at the
very end. Rest it in the pan (heat off)
for a few minutes.
10-20
MIN
STEAK
Warm a cast iron pan over medium-high
heat for a few minutes. Season the steak
generously with salt. With the stove
ventilation on, add the steak to the pan
and sear for 1-2 minutes per side. Using
tongs, sear the edges for another minute.
Turn off heat and rest the steak in the pan
1 minute per side.
15
MIN
SHRIMP
Peel and devein the raw shrimp. Toss
in a bowl with salt and preferred spices
(if using). Sear or grill the shrimp over
medium-high heat for about 2 minutes
or until opaque around the edges. Turn
shrimp for a final 30 seconds and remove
from heat.
2
MIN
RED
LENTILS
Rinse and quickly sort through lentils.
In a sauce pot over medium - high heat,
sauté onions, garlic and preferred spices
until soft and caramelizing. Add 3 parts
water and salt to taste. Cook until lentils
are tender, about 40 minutes (longer
for a thicker result).
40
MIN
GREEN
BEANS
Warm crushed garlic and spices in oil
over low heat. Meanwhile, steam the
beans until they are bright green and
still snappy, about 2 minutes. Toss beans
with the garlic sauce.
2
MIN
BOK CHOY
Cut bok choy into wedges and rinse well
under cold water. In a large hot pan or
wok, sauté with oil until just wilted but
still perky. Remove from heat and toss
with a few drops of soy sauce or some
rice vinegar. Garnish with herbs.
SPINACH
Toast sliced garlic in a large pan with oil.
Once the garlic starts to brown around
the edges, add the spinach and press
down gently until it starts to wilt.
Season with salt. Remove from pan
once wilted, keep it warm in paper
towel if desired.
KALE
Sauté sliced onion in oil. Once the
onions start to caramelize, add the kale.
Season with salt, add 1/4 cup water and
cover. Stir every few minutes or so.
Remove lid and cook until all the liquid
has evaporated.
SWEET SESAME
POTATOES OIL
Steam whole sweet potatoes for
25 minutes until very tender. Cut an
incision lengthwise along the top of the
potato. Crack it open and add herbs,
spices or oil or butter. Mash together
with a fork.
25
MIN
BROWN AVOCADO
RICE OIL
Boil 1 part rice in 5 parts of salted water,
partially covered, until tender, about 30
minutes. Drain excess liquid. Add herbs
and butter or oil (if using).
30
MIN
QUINOA CANOLA
OIL
Rinse quinoa well under cold water. In a
sauce pot, add 1 part quinoa, preferred
spices and 2 parts water. Bring to boil
and season with salt. Cook for 5 minutes
over high heat. Cover and reduce heat
to medium. Cook for 10 minutes, or until
liquid is evaporated and quinoa has
doubled in size. Fluff with a fork.
CHICKPEAS EXTRA VIRGIN
COCONUT OIL
Soak the chickpeas in 3 parts water
overnight. Drain, add another 3 parts
fresh water and simmer on medium
heat until tender, about 2 hours. Add
herbs, spices and salt halfway through
cooking. Store the chickpeas in their
cooking liquid for up to 4 days.
2H
PRESSED EGGPLANT BULGUR BUTTER
YOGURT

Scoop Greek yogurt into a sieve, set
over a bowl, and let strain in the fridge
overnight. Discard the water, then
transfer the pressed yogurt to the
bowl. Stir in preferred herbs, spices and
citrus and season with salt to taste.
Store in an airtight container in the
fridge for up to a week.
Grill whole eggplants over high heat,
turning often, until skin is completely
charred. Cool and peel away the charred
skin. Tear eggplant up with a fork and
toss with salt, citrus juice and any
preferred spices.
Toss 1 part bulgur in a bowl and season
with salt. Bring 2 parts water to a boil
and pour evenly over bulgur. Cover
quickly with plastic wrap and let sit for
15 minutes. Fluff with a fork and add
and garnishes or herbs.
15
MIN

SCALLOPS CARROTS PLANTAIN RAW

AVOCADO

Set a pan to medium-high heat. Season
scallops with salt, spices, and oil or
butter. Sear scallops for about a minute
and a half per side, making sure to not
crowd the pan. Remove from heat and
garnish with citrus.
Peel and wash carrots but leave them
whole. Toss them in a bowl with
preferred spices and oil, and roast in
the oven at 400° F degrees until soft and
deeply coloured, about 35 minutes.
Garnish with herbs.
Peel the plantains and cut them into
large pieces. Toss them in a bowl with
preferred spices and oil, and roast in
the oven at 400° F until soft and deeply
colored, about 35 minutes. Garnish
with herbs.

35 35
MIN MIN

5
MIN

400
400

SALMON BRUSSELS BUTTERNUT CHOPPED

SPROUTS SQUASH ALMONDS

Warm a pan over medium-high heat.
Season salmon with salt, oil or butter,
and spices. Place it in the pan skin side
down and leave it be. Add herbs and
citrus to pan (if using). Reduce heat to
medium, cover, and cook for 6-8 minutes.
Flip the fish once for the last minute. Rest
it in the pan (heat off) for a few minutes.
Remove the stem and cut the sprouts in
half. Rinse and drain. Place in a single
layer in a large pan over medium-high
heat; season with salt and a few drops of
oil. Stir after about 5 minutes, once they
start to char. Cook for another few
minutes. Garnish with herbs, chile flakes
and/or a squeeze of citrus.
Cut the squash into 1” discs. Toss them
in a bowl with red onion wedges, salt,
preferred spices and choice of healthy
fat. Roast at 400° F until soft and
blistered, about 25 minutes.
25
MIN

5-8
MIN
15
MIN 400

PORK BELL SPELT CHOPPED

TENDERLOIN PEPPERS PEANUTS

Set a pan or grill to medium-high heat.
Season pork with salt, oil or butter, and
spices. Place it in the pan and leave it be.
Cook for a few minutes on each side,
turning often. Add herbs and citrus to pan
(if using), cover, and cook for a few more
minutes. Rest it in the pan (heat off) for a
few minutes.
Wash the peppers, cut them in half and
rip out the core and stem. Cut or rip
them into large pieces. Toss them in a
bowl with preferred spices and oil, and
roast in the oven at 450° F until soft and
blistered, about 15 minutes.
15
MIN
Rinse 1 part spelt under cold water.
Add to a sauce pot with 1 part crushed
tomatoes and 2 parts water. Bring to
a boil; add salt and herbs to taste.
Cook until tender, stirring often,
about 40 minutes. Garnish with herbs.
40
MIN

20
MIN
450

*If you’re cooking without oil or butter, then use a nonstick pan or a grill.
STEP
PORTION YOUR INGREDIENTS.
2
Use the guide below to portion your meal.
(Remember, you can make more than one portion for leftovers the next day.)

PER SERVING:

PROTEIN VEGETABLES
Women: 1 palm Women: 1 fist
Men: 2 palms Men: 2 fists

CARB FAT
Women: 1 cupped hand Women: 1 thumb
Men: 2 cupped hands Men: 2 thumbs

Adjust portions up or down according to:

• How frequently you eat
• Your size/caloric needs
• How active you are
• Your results
• Appetite and satiety
STEP CHOOSE AROMATICS
3 AND GARNISHES.
Select a regional flavor profile below, then choose three or more ingredients
from its list and put them on the counter so they’re ready.

ITALIAN FRENCH
• Capers • Bay leaf
• Oregano • Anchovies • Tarragon • Black
• Basil • Olives • Thyme pepper
• Fennel • Orange • Rosemary • Lemon

MEXICAN JAPANESE
• Ancho and • Miso • Pickled
• Cilantro
chipotle • Sesame radish
• Cumin
chiles seeds • Ginger
• Cocoa
• Lime • Seaweed • Yuzu

THAI • Lime MOROCCAN

• Cilantro • Chiles • Cardamom • Cayenne
• Mint • Green • Saffron • Cumin
• Thai basil onion • Cinnamon • Preserved
• Ginger • Lemongrass • Anise lemon

INDIAN • Curry CARIBBEAN • Lime

• Cumin powder • Cinnamon • Scotch
• Fenugreek • Ginger • Allspice bonnets
• Coriander • Fresh • Nutmeg • Pickled
• Turmeric curry leaf • Cloves mango

SOUTHWEST SPANISH
• Mint • Smoked paprika • Guindilla
• Cumin • Chiles • Parsley peppers
• Coriander • Pepper • Bay leaf • Olives
• Cilantro • Lime • Saffron • Orange
STEP
COOK THE FOOD.
4
Use preparation methods outlined in Step 1 and
incorporate the aromatics and garnishes as follows.

Add fresh herbs to your Add dried spices Squeeze fresh citrus Sprinkle preserved foods
vegetable, or garnish to your smart carb. juice over your and/or chopped nuts over
the whole dish at the end. protein. your plate at the end.

Additional flavor tips

Sauté onions in your pan alongside When cooking chicken, pork,

green vegetables. They add depth or salmon, use any pan drippings
of sweetness and texture. as a flavorful sauce.

Add garlic cloves (husk on) to your Sprinkle dried chile flakes or grate
pan while your protein is cooking, or fresh horseradish on your protein. This
to your roasting pan with vegetables. offers an unexpected kick, building
This makes a flavorful garnish. flavor with minimal effort.
STEP
PUT IT ALL ON YOUR PLATE.
5
Garnish with an additional sprinkle of chopped fresh herbs if desired.

SAMPLE MEALS
Mix and match these ingredients however you choose.
Here are a few combos to get your imagination going.

THAI THREE WAYS

• Steak with coconut brown rice and bok choy
• Chicken with eggplant, spelt, and peanuts
• Shrimp with kale and spaghetti squash

INDIAN THREE WAYS

• Chicken with spinach, bulgur, and almonds
• Curried chickpeas with eggplant and yogurt
• Red lentils with Brussels sprouts and sweet
potatoes

MEXICAN THREE WAYS

• Chicken with spinach and quinoa
• Salmon with bell peppers and plantain
• Beans with carrots, brown rice, and avocado
3 KEY STRATEGIES
FOR HAVING HEALTHY FOOD
AVAILABLE WHEN YOU NEED IT.
An epic hunt for healthy food every time you’re hungry?
Who’s got the time?

Instead, try these 3 key strategies for having healthy

food available when you need it. They’ll help make meal
planning a no-brainer.

If healthy food is around you and convenient, you’re

more likely to eat it. If you have a trusted system for
making healthy food available, you don’t have to decide
to eat well... you just show up and do it.
OPTION 1
THE SUNDAY RITUAL
You don’t have to do this on Sunday, of course. You can choose any day you like.
It’s just that Sunday is often a time when people are more free, more relaxed, and
more able to devote time to this type of task.
And it’s a time when we’re usually thinking ahead to the upcoming week.

Whatever day you choose, set aside 2-3 hours once a week to do the following.

1
Look ahead to your upcoming schedule and see what’s happening. What nutrition
challenges or opportunities might pop up? Where might you need some special
preparation in advance? What are the quiet and busy times? Etc.

2
Come up with a general menu for at least the next few days. It doesn’t have to be
anything in-depth. Just get a basic sense of the food you might need to have on
hand for the week ahead.

3
Build your shopping list from your menu. This will help you be as effective and
efficient as possible when you hit the grocery store, and you’ll be less tempted to
buy random (and non goal-supporting) things.
Why slice tomatoes for one meal

4 when you can slice them for three?

Hit the grocery store. Stock up on what you need for the week. Consider grabbing
a few extra “just in case” emergency items as well, such as canned beans, frozen
vegetables, or other easily-stored healthy options that you can use in a pinch.

5
Once you’re back home, start prepping and cooking. Whip up a batch of lean
protein — for example, by grilling or roasting several chicken breasts/thighs at
once. Try some one-pot meals that can be easily cooked in a slow cooker, then
divided into containers to be frozen or refrigerated, such as soups, stews, curries,
chili, etc. Wash and chop veggies. It takes just as much time to bake one chicken breast.
Why slice tomatoes for one meal
when you can slice them for three?

WhyWhyslice tomatoes
slice tomatoes for one
for one meal It takes just as much time to bake one
...as it chicken
It takes just as much time to bake one chicken breast...
does to bake several.
when you can slice them for three?
meal when you can slice breast...as it does to bake several.
them for three?
The Secrets of Body Transformation | Lesson 1: Food & Nutrition
 OPTION 2
THE DAILY RITUAL
ption 2: The Daily Ritual
You can combine the Sunday Ritual with the Daily Ritual — for example, by
preparing
can combine the Ritual
the Sunday labor-intensive
with the Dailystaples such as lean protein on Sunday, and then
Ritual — for
mple, by preparing the labor-intensive staples such as leanfruit
adding some quick-prep items (such as and veggies) every day. It often takes
protein
about
Sunday, and thenas much
adding time
some to prepare
quick-prep items a(such
fewasitems as it does to prepare one.
fruit and
ggies) every day. It often takes about as much time to prepare a few
Fortoexample,
ms as it does prepare one. it’s nearly as fast to chop 3 carrots as it is to chop 1, or to scramble 6
eggs instead of 2. During the Daily Ritual, you can prep a few extra items to have
example, it’s nearly as fast to chop 3 carrots as it is to chop 1, or to
on hand for later in the day, or the following day.
amble 6 eggs instead of 2. During the Daily Ritual, you can prep a
extra items to have on hand for later in the day, or the following day.
Egg “batter”: Whiz
Try a Morning Ritual where you use some of our• time-saving up some eggs
strategies to inwhip
a blender
up (with
a some
healthy
a Morning breakfast
Ritual where orsome
you use lunch:
of our time-saving veggies if you like); keep the mixture in a jar in the fridge for
tegies to whip up a healthy breakfast or lunch:
to three days. Pour and cook as needed.
• Oatmeal: Shake up your dry oatmeal and any other items (e.g.
ground OATMEAL
flaxseeds, cinnamon, protein powder, other grains, etc.)
Shake
in a large up your
container. In thedry oatmeal
morning, and
scoop out any other
the dry items (e.g. ground flaxseeds, cinnamon,
mix, pour
in someprotein powder,
water, and other
pop it in grains, etc.)
the microwave. in afruit,
Top with largeadd container.
more protein
In the ifmorning,
you like (e.g. cottage
scoop cheese,
out Greek
the dry mix,yogurt)
pour and
in some water, and pop it in the
enjoy microwave.
a hearty breakfast.
Top with fruit, add more protein if you like (e.g. cottage cheese, Greek

Pre mixed oatmeal comes together faster in

the morning.
Pre-mixed oatmeal comes together faster in the morning.
• Egg • Egg “batter”:
“batter”: Whiz up up
Whiz some eggs
some eggsin ainblender
a blender (with
(withsome
some
EGG
veggies
veggies “BATTER”
if you like); keep the mixture
if you like); keep the mixture
crets of Body Transformation | Lesson 1: Food & Nutrition
in a jar in the fridge
in a jar in the fridge
precisionnutrition.com
forfor
upup
Blend... ...store...
to
Whiz three updays.
to three some days.Poureggs and
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in a jar in the fridge for up to three days. Pour and cook as needed.

Blend...Blend...
Blend... Store... ...store...
...store... And cook asas needed.
...and cook needed.
 NO-SOG SALAD
Take a large jar and pour salad dressing into the bottom.
Then add veggies, top with greens, and make sure the jar stays refrigerated and
upright
No-sog salad: Take athroughout the
large jar and pour day.
salad dressing into
the bottom. Then add veggies, top with greens, and make sure
When
the jar stays you’re
refrigerated andready to eat it,theshake
upright throughout it up and pour it into
day. When a bowl (or heck, eat it right
you’re ready to eat it, shake it up and pour it into a bowl (or
out of the jar!).
heck, eat it right out of the jar!).
Or try a Dinner Ritual where you simply
make extra portions and
save the rest for tomorrow. Again, it doesn’t take much more time to prepare a few
extra things, so cook in bulk where possible.

Dressing at the bottom: the trick to a still-crisp

pre-prepperd lunch salad.
Dressing at the bottom: the trick to a still-crisp
pre-prepped lunch salad.

OPTION 3
y a Dinner Ritual where you simply make extra portions and save
est for tomorrow. HEALTHY MEALS MADE FOR YOU
n, it doesn’tMany grocery
take much stores
more time now
to prepare offer
a few extra a wide
range of grab-and-go
things, meals. Think salad
Option 3: Healthy meals made for you
ook in bulk bars,
where possible.
pre-washed and cut vegetables, and individually-portioned lean protein.
Many grocery stores — from your average Safeway or Loblaws to
There are also many specialty food store chains that offer healthy
more upscale food
Whole Foods-type takeout
places — now offer aand
wide range of
grab-and-go meals. Think salad bars, pre-washed and cut vegetables,
delivery. and individually-portioned lean protein. There are also many specialty
ts of Body Transformation | Lesson 1: Food & Nutrition precisionnutrition.com food store chains that offer healthy food takeout and delivery.

You can even sign up for a healthy meal delivery service, if only
Some Precision for
Nutrition oneclients
Coaching oreventwosign up for a healthy
meals a week. If you don’t enjoy cooking, or are extremely busy, you may find that
meal delivery service, if only for one or two meals a week. If you don’t
enjoy cooking, or are extremely busy, you may find that having a break
having a break from the time and hassle of meal prepjustismeanworth the money.
from the time and hassle of meal prep is worth the money. It might
the difference between a delicious, nourishing, physique-
It might just mean the difference between a delicious,friendly
nourishing,
lunchtime salad andphysique-friendly
another regrettable fast-food run.

lunchtime salad and another regrettable fast-food run.Google “healthy meal delivery” in your area and see what pops up.

Google “healthy meal delivery”

in your area and see what pops up.

When life is extra busy, make a healthy salad bar one

of your food rituals.
When life is extra busy, make a healthy salad bar one of your food rituals.

Do what works best for you, your life and your The Secrets of Body Transformation | Lesson 1: Food & Nutrition precisionnutrition.com

goals. You can mix and match all of these food

ritual options, in any way that works for you.

Anticipate, plan, strategize.

 ON THE WEEKEND
Prep one-pot meals and versatile ingredients like grilled chicken and roasted veggies.

STEP STEP
LOOK AHEAD MAKE A MENU
1 2
5 15
MIN MIN

For which busy days in the coming Jot down ideas for your pre-prepped meals.
week will you need pre-prepped meals? Keep this general; nothing five-star.

STEP SHOP FOR STEP COOK FOR Consider

one-pot meals,

3 INGREDIENTS 4 THE WEEK like Dr. John’s

Chili below

45 60-90
MIN
MIN

Buy the ingredients for your Cook time-consuming meal components:

pre-prepped meals. chicken, veggies, potatoes, etc.

STEP STORE IT
5 CONVENIENTLY

Pack your prepped food in stackable

15 clear containers and make them
MIN
accessible in the fridge.
 THE NIGHT BEFORE
Soak hearty foods like whole grains, beans, and oats to save up to an hour of cooking time.

GRAINS OATMEAL BEANS

Dump slow-cooking whole In a jar, combine equal parts rolled Pour 1 part beans into
grains (like spelt, barley, or oats, milk, and plain yogurt a large bowl.
wheat berries) into a large bowl. (generally 1/3 - 1/2 cup each).

Cover them with a couple Сover with

inches of water. 4 parts water.
Mix in healthy toppings
like fresh or dried fruit, nuts, seeds,
spices and/or protein powder.
9H 12+ H

9H

Leave them on the Leave them on the

counter overnight. counter overnight.
Cover and store in the
fridge overnight.

Discard soaking water and Discard soaking water and

pour soaked grains into pour 1 part soaked beans into
a pot; cover with two inches a pot; cover with 3 parts fresh
of fresh water and boil until Enjoy for breakfast warm water and boil until tender,
tender, 15-60 minutes. or cold. 45-60 minutes.
 IN THE MORNING

Do quicker prep tasks like washing, chopping, boiling, and toasting.

WORK WITH
YOUR ROUTINE
STEP
1 Pair food prep with a daily
activity like your morning
coffee, making lunches, or
watching the news.

NOVEMBER PUT IT ON
STEP SUN MON TUE WED THU FRI SAT
THE CALENDAR
2 PLANNING
So you won't forget — and
you can reschedule if the
unexpected comes up. 15
minutes should do the trick.

PREP IN BULK
Slicing a few carrots is as
STEP fast as slicing one. Same
3 with toasting almonds or
chopping herbs.
 TWO FOR ONE
Prep foods that will keep for a day or two, but not longer.

BREAKFAST
Scrambling eggs on Monday? Whisk six eggs instead of two,
and store the extra liquid for Wednesday’s omelettes.

LUNCH
Slice cucumber for today’s hummus wrap,
and extras for tomorrow’s salad.

DINNER
Wash and chop kale for tonight’s couscous,
and extra for tomorrow’s orzo salad.
 IN A JAR

Keep these pre-mixed meals handy at home or work for instant breakfasts and lunches.

OATMEAL
In a large jar, combine uncooked oats with toppings like nuts, seeds, dried fruit, and
spices. At breakfast time, simply scoop a serving into a pot, add water, and cook.

Greens

Toppings

Dressing

SALAD
Pour a serving of salad dressing into a large jar. Add toppings like sliced veggies, nuts,
and cheese, then top with lettuce. Seal lid and store upright. Shake and eat.
HACKING SLEEP
Engineering a high quality, restful night.

In case you haven’t heard, sleep is absolutely crucial to

HACKING SLEEP:
your health. With a few simple strategies, you can get
the high-quality, restful sleep your body and your mind
Engineering a high quality, restful night.
deserves.
By Brian St. Pierre

In case you haven’t heard, sleep is absolutely crucial to your health.

With a few simple strategies, you can get the high-quality, restful
sleep your body and your mind deserves.
CREATE A
SLEEP ROUTINE
Just like you can’t go from 0 to 100 first thing in the morning, you can’t do the
reverse at night — going from “on” to “off” in a few minutes.Your body needs
transition time and environmental cues to wind down.

Thus, the first step to getting more and better sleep is to create a nighttime routine
that tells your body that you are preparing to go to sleep. Over time, if you’re
consistent, your body will start the process of gearing down automatically.

KEEP A REGULAR SCHEDULE

Our bodies like regularity. Try to go to bed and wake up at the same time every day
and night. While it might be unrealistic to do this seven days a week — especially if
you have young children, like I do — try to be as consistent as possible.

If you’re consistent, your body will know when to release calming hormones
before bed, and stimulating hormones to help you wake up. You’ll feel sleepy when
it’s time for bed and wake up more refreshed, often without needing an alarm.

KEEP ALCOHOL AND CAFFEINE MODERATE

Genuinely restful and restorative sleep comes from deep sleep.

Even though it seems like booze is relaxing, more than 1-2 drinks in the evening
can interfere with deep sleep, as can too much caffeine.

So limit alcohol to the suggested amounts, and reduce caffeine after 2 pm.

Otherwise, although you may “sleep” for 7 hours, your sleep won’t be high quality,
and you won’t get the recovery benefits.

EAT AND DRINK APPROPRIATELY

Having a large meal immediately before bed can disrupt your ability to fall and stay
asleep. Instead, eat a regular-sized (or even smallish) meal a few hours before
bedtime.

A nice blend of protein, carbs and fats will help to keep you satiated, and might
even improve your ability to fall asleep as your brain converts carbs to serotonin.

GO TO BED BEFORE MIDNIGHT

Interesting factoid: According to some sleep experts, because of the way our
natural circadian rhythms work, every hour of sleep before midnight is worth two
hours after.
DO A BRAIN DUMP
We’ve all done it: stared at the ceiling, long after lights-out, obsessing about all the
things we’re supposed to do tomorrow, tossing and turning and getting more and
more stressed by the minute.

Try this instead: In the evening, take a few minutes to write out a list of whatever’s
bugging you: Emails you need to send or reply to, calls you have to make, project
ideas, creative thoughts, that thing you should have said to so-and-so...

Whatever is in your brain, get it out and on paper.

TURN OFF ELECRONICS

Digital devices stimulate our brain with their light, noise, and mental demands.

Unplug from all screens — TVs, computers, phones, tablets — at least 30 minutes
before bed.

Our brain produces melatonin as light levels decrease. Melatonin ensures deep
sleep, and may also help regulate our metabolism. If we have too much light at
night, we don’t get proper melatonin production.

STRETCH / READ / DE-STRESS BEFORE BED

What de-stresses you? Do that.

This could include:

• Gentle movement — such as stretching or even a slow stroll around the block.
Even 5-15 minutes can release tension and activate calm-down chemicals.

• Reading before bed — but make sure it’s not too engaging— otherwise you’ll be
tempted to stay up with that thrilling detective novel until the wee hours.

• Meditation, deep breathing, or other simple relaxation exercises.

TAKE A BATH OR SHOWER

While not everyone likes to shower or bathe at night, warm waterCbefore bed can
help us relax and de-stress, which is key for falling asleep. If you go the warm
water route, throw in some magnesium-based epsom salts as magnesium is known
to help with sleep.

SLEEP AT LEAST SEVEN HOURS

Most people need 7-9 hours of sleep per night. 7 should be your baseline. If you
know you have to wake at 5:15 to get ready for work, then you should be in bed by
9:30 and asleep by 10. Getting in bed at 10:15 doesn’t count.

Also factor in transition ime. Don’t stop what you’re doing at 9:29 and expect to be
snoring by 9:30. Start moving in the direction of bed by 9:00.
OPTIMIZING YOUR
SLEEP ENVIRONMENT

In addition to creating a nightly sleep routine, to help improve your sleep quality
and duration, you should ensure that your sleeping environment is actually
conducive to sleep.

KEEP THE ROOM AS DARK AS POSSIBLE

Melatonin is a hormone produced by your brain that signals to your body it is time
for sleep. Making your room as dark as possible will maximize your melatonin
production.

• Cover your windows well.

• Put your iPhone in another room or flip it face down.

CREATE A RELAXING SLEEP AREA

Your bed should be relatively organized and paceful.

Good sleep is crucial for good health. There are no shortcuts, despite what the
“sleep hackers” say.

Make good sleep a priority. Your physical, mental, and emotional wellbeing will
thank you.

Think about good sleep as a 24-hour process. What you do during your waking
period will affect your sleeping period, and vice versa.

Reinforce your natural circadian needs. When it’s supposed to be dark and quiet,
make things really dark and quiet. When it’s supposed to be bright, noisy, and
stimulating, get moving with some bright light.

Give your body and mind transition time. Allow at least 30 minutes (and preferably
an hour) in the evening to slowly wind down and prepare for sleep.

Stick to a routine. Bodies love routines and consistency. If your body knows what to
expect in your day, it’ll help you wake up and doze off at the right time.

You can’t control your actual sleep. But you can control your sleep behaviors and
environment. Take charge of your actions and surroundings, be consistent, and
enjoy the Zz.
THE POWER OF SLEEP
WHY IT'S SO IMPORTANT, AND HOW TO GET MORE OF IT
If your eating and exercise are on point but you still don’t feel or look the way you want,
poor sleep may be to blame. Here’s how to make rest a daily priority.

5 SIGNS YOUR SLEEP HABITS

AREN’T WORKING FOR YOU

YOUR MIND IS FOGGY

What we experience and learn gets cemented

to memory while we sleep. Interference with
this process causes: YOU’RE UNHAPPY
• Reduced alertness and concentration
• Confusion While we sleep, we produce fresh
• Impaired judgement neurotransmitters and regulate
• Forgetfulness hormone production. Interference
here causes:

• Impaired regulation of emotions

YOU’RE GETTING • Heightened stress
SICK A LOT • Low mood
• Possible increase in risk of depression
When we don’t sleep enough, T-cells go down
and inflammation goes up, resulting in:

• Increased vulnerability to viruses

and bacteria
• Acute increase in risk of getting sick
• Increased risk of heart disease and YOU’RE STRUGGLING
other inflammation-related illnesses WITH YOUR WEIGHT

Poor sleep is linked to excess

body fat, as it can:
YOUR WORKOUTS
FEEL TOO HARD • Disrupt appetite regulation
• Cause you to feel hungrier
Our body uses sleep as an opportunity to • Lead to increased calorie intake
refresh neurotransmitter levels and remove
energy-draining metabolites. Otherwise, we Also, excess body fat can reduce
experience: sleep quality.

• Decreased central nervous

system activity
• Slower reaction time
• Low energy and endurance capacity
• Depressed mood
• Reduced desire to exercise
PREPARING FOR A GOOD NIGHT’S SLEEP

As odd as it sounds, your path to high-quality sleep starts in the morning.

AM WAKE AT THE RIGHT TIME

You’ll feel better and more alert if you wake from a light sleep
stage. If you feel groggy, consider a device or app that senses
sleep cycles and rouses you at an optimal point.

BE AWAKENED BY LIGHT
This naturally raises cortisol, which is a good thing in the
morning. The slow rise helps you feel alert and relaxed.

GET MOVING RIGHT AWAY

Movement seems to speed the waking process, whereas
hitting snooze increases sleep inertia. When it’s time to wake,
sit up and put your feet on the floor.

FIND THE SUN

(OR A LIGHT THERAPY BOX)
Light exposure sets your daily melatonin (a sleep hormone)
PM rhythm. This increases wakefulness during the day and helps your
body gear down at bedtime.

BE CAREFUL OF ALCOHOL
AND CAFFEINE
Consuming caffeine after 2pm and/or having more than 1-2
drinks in the evening can interfere with deep sleep.
 EXERCISE
Regular exercise helps normalize your body's 24-hour
clock, regulate your fight-or-flight system, and
optimize your hormone levels. However, be careful
with very intense exercise later in the evening. It may
make it harder to fall asleep.

EAT A SMALL TO
MEDIUM DINNER
Too much food can make it harder to fall asleep. A
blend of minimally processed proteins, carbs, and fats
can help keep you satisfied until morning. Plus, having
some slow-digesting carbs can make you feel sleepy.

LIMIT FLUIDS
Drinking too much liquid shortly before bed can
result in frequent waking for bathroom breaks.

CLEAR YOUR MIND

Whatever thoughts are in your head, get
them out and onto paper. This preps you
for genuine relaxation.

GO THE $%#@ TO BED

Sticking to a reasonable bedtime teaches your
body when to release calming hormones to
help you fall asleep. Tip: Don’t wait until
midnight. Every hour of sleep before 12am is
worth two hours after.

SLEEP AT LEAST
SEVEN HOURS
Most people need 7-9 hours of sleep per night.
7-9
HOURS
If you're getting far less now, that's okay. Just
work your way up slowly. Even adding 30
minutes can make a big difference.
 MORE TIPS FOR BETTER SLEEP

TURN OFF ELECTRONICS

Remove your eyes from all devices at least 30 minutes before bed. Artificial light
interferes with our production of melatonin, which ensures deep sleep and may help
regulate metabolism.

DE-STRESS
Reading, meditation, and gentle movement (stretching, yoga, walking, sex) can
release tension and activate calm-down chemicals.

TAKE A BATH OR SHOWER

Warm water can help us relax and de-stress. Throw in some magnesium-based
epsom salts, known to help with sleep.

CREATE A RELAXING SLEEP AREA

Your bedroom should be quiet, peaceful, relatively organized, and free of
anxiety-inducing clutter. If you live in an urban area, consider a white noise machine
to drown out city sounds.

SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE

Most people sleep better when it’s cool (around 67 F); others sleep better at a neutral
temperature. Find what works best for you.

MAKE THE ROOM AS DARK AS POSSIBLE

To maximize melatonin production, cover your windows and turn your phone face-down.
Use a motion-sensitive or dim night light to illuminate mid-sleep bathroom trips.

There you have it: Why sleep is so important, how to tell if you’re
not getting enough, and how to engineer the perfect day for a great
HEALTHY
RECIPES
They have to taste good,
but also have to be good for you.

These recipes are easy to follow and they work.

Every time.
BREAKFAST
EGGS BENEDICT
Lorem ipsum

INGREDIENTS METHOD

2 free range eggs Poach your eggs in boiling water, with a

120g low-fat cottage cheese little white wine vinegar, until cooked to
½ tsp Dijon mustard your liking.
Juice of ½ lemon
1/8 tsp black pepper Season your sliced tomatoes with black
100g spinach pepper and thyme, and grill them for
2 rindless bacon 5-10 minutes.
1 garlic clove, finely minced
1 large beef tomato, sliced In a saucepan, mix together the cottage
1 tsp thyme cheese, lemon juice and Dijon mustard
and season well with salt and black
pepper.
SERVES 1
PER SERVE Stir together and gently warm through
on the hob – don’t heat too quickly!
Carbs: 19g
Fat: 13.7g Wilt the spinach in a separate pan with
Protein: 35.4g the chopped garlic clove and a squeeze
of lemon juice.

Serve the tomatoes on the plate, topped

with the wilted spinach, bacon and the
poached eggs.

Garnish with fresh parsley or chives.

PIZZA OMELET

INGREDIENTS METHOD

2 free range eggs Whisk together the eggs and egg whites
2 egg whites and season with oregano, basil, a pinch
1 tsp oregano of sea salt and black pepper.
1 tsp basil
1 clove garlic, minced In a pan, heat the balsamic vinegar and
5 cherry tomatoes, sliced fry the sliced onions and garlic.
1 tsp balsamic vinegar
15g sliced red onion Add the sliced tomatoes and any other
20g feta cheese ‘toppings’.

SUGGESTIONS FOR TOPPINGS Once all of the ingredients are almost

cooked, pour over the egg mix and allow
5% minced beef to cook for 3-5 minutes.
Sliced mushrooms
Lean ham Sprinkle over the cheese and finish
Pitted black olives under the grill for 2-3 minutes, so that
Jalapenos the omelette is golden brown and
Sliced peppers bubbling.
Sweetcorn
Sliced chicken breast
Spinach or Rocket leaves

SERVES 1
PER SERVE

Carbs: 8g
Fat: 15g
Protein: 24g
BANANA PANCAKE WITH PEANUT BUTTER

INGREDIENTS METHOD

1 small banana Mash the banana with a fork and

2 free range eggs combine with the beaten eggs.
1 serving of chocolate whey protein
(25g scoop) Add the scoop of whey protein, and
combine well.
FOR THE TOPPINGS
Heat a non-stick pan with a little cooking
1 tbsp peanut butter, no added sugar oil, and place one tablespoon of the mix
1 tsp coconut oil into the pan, per pancake.
50g blueberries
Cook for two minutes on each side, until
golden brown.
SERVES 1
PER SERVE Next, melt the peanut butter and
coconut oil and combine together in a
Carbs: 35g bowl.
Fat: 26g
Protein: 38g Pour over the pancakes and top with
fresh blueberries.

Optional: top with chopped nuts and a

sprinkle of grated dark chocolate.
COTTAGE CHEESE SANDWICH
INGREDIENTS

4 slices whole-grain bread

1 tbsp fat-free mayonnaise
25g low-fat deli turkey
2 slice, thin and small tomatoes
lettuce
170g low-fat cottage cheese
1 tbsp green onion, chopped
½ avocado

METHOD

Lightly toast whole-grain bread.

Smear fat-free mayonnaise on each half

and top with turkey, tomato slice and
lettuce.
SERVES 2
On each half, spoon 1/4 of the PER SERVE
cottage cheese on top of tomato.
Carbs: 23g
Top each half with avocado and a Fat: 7g
sprinkle of green onions and ground Protein: 14g
pepper.

COFFEE MUG EGG SCRAMBLE

INGREDIENTS

3 free range eggs

2 tbsp milk
2 tbsp low-fat cheddar cheese
1 tbsp chopped tomato
1 tsp minced pickled jalapeño pepper

METHOD

Whisk together eggs, milk, cheese,

tomato, jalapeño, salt and pepper.

Pour into a microwave-safe mug.

SERVES 1
PER SERVE
Microwave on High for 30 seconds and
stir.
Carbs: 6g
Fat: 15g
Mircrowave for 70 to 80 seconds or until
Protein: 21g
eggs are puffed and set.
TWO-INGREDIENTS BANANA PANCAKE
INGREDIENTS

1 free range egg

2 egg whites
1 banana

METHOD

Mash the banana and crack the eggs in

it, stirring until the mixture becomes
somewhat homogenized.

Heat a greased griddle or frying pan on

medium heat and pour the butter.

Delicately flip the pancake after about

25 seconds or when it browns.
SERVES 1
PER SERVE

Carbs: 24g
Fat: 5g
Protein: 15g

COTTAGE CHEESE FRUIT BOWL

INGREDIENTS

340g low-fat cottage cheese

170g canned peaches in water
1 tbsp dried cranberries
1 tbsp almonds

METHOD

Spoon cottage cheese into a bowl, and

then top with peaches, dried cranberries
and nuts.
SERVES 1
Stir gently and then serve. PER SERVE

Carbs: 36g
Fat: 5g
Protein: 30g
NAKED EGG BURRITO
INGREDIENTS
6 egg whites, beaten
1 tsp garlic powder
1 pinch sea salt
1 dash black pepper
200 g red potatoes, grated
1 tbsp olive oil
340g spinach
2 tbsp avocado, mashed
110g shredded low-fat cheddar
cheese
1 onion, chopped
SERVES 2
PER SERVE
Carbs: 21g
Fat: 10g
Protein: 18g
METHOD
Grate the red potato into a bowl.
Wrap up the grated potato in a paper
towel or cheesecloth and squeeze out all
of the moisture. This will make it easier
to fry.
Set a 20cm non-stick skillet on medium
heat and add olive oil.
Once the oil is hot, add the grated red
potato and cook until the edges get
crispy and turn brown, about 3-5
minutes.
Season with a pinch of sea salt and
pepper. When crispy, remove the
potatoes from the skillet.
Lightly beat the egg whites with garlic,
sea salt, and pepper.
Spray skillet with cooking spray.
Pour half of the egg whites into the
skillet and allow to cook in the bottom of
the pan on medium heat.
DO NOT scramble.
Cook for 3-5 minutes, or until
completely cooked through.
Remove the egg tortilla from the skillet
and place in a taco holder to cool.
Repeat with the other half of the egg
whites.
To create the tacos, lay egg tortilla on a
plate and layer potatoes, mashed
avocado, cheddar cheese, onion, and
spinach on top.
Fold in half, and serve.
SUPERCHARGED OATMEAL
INGREDIENTS

170g quick oats

340g water
170g frozen mixed berries
1 tbsp honey
1 dash cinnamon
3 tbsp 2% greek yogurt, plain

METHOD

Cook oatmeal in a pot of boiling water.

Put berries in the microwave for 1 SERVES 1

minute to soften. PER SERVE

Stir yogurt into the oatmeal, then stir in Carbs: 54g

the blueberries and honey. Fat: 4g
Protein: 10g
Sprinkle with cinnamon before serving.

ALMOND CHERRY OATMEAL

INGREDIENTS

110g rolled oats

1 tbsp dried cherries
30g dried coconut
85g almonds, slivered
110g water
1 tbsp powdered Stevia
1 pinch table salt

METHOD

Add dried cherries, coconut, and stevia

to a bowl.
SERVES 1
Mix in slivered almonds and yop with PER SERVE
warm oatmeal.
Carbs: 36g
Mix and serve. Fat: 39g
Protein: 12g
LUNCH
CHICKEN AND PRAWN PAELLA

INGREDIENTS METHOD

½ onion Heat the onions, garlic, chopped parsley

1 tbsp garlic paste stalks and smoked paprika and butter in
1 tsp grass-fed butter a pan for 2-3 minutes.
½ tsp smoked paprika
½ tsp saffron Add the chicken breast and cook
250ml chicken stock through.
400g free-range chicken breast, diced
250g king prawns Pour over the chicken stock and add the
15g fresh parsley saffron strands and the prawns.
250g cooked basmati rice
1 lemon Allow to simmer for a further
100g frozen peas 2-3 minutes and then add the cooked
rice to the pan.

SERVES 4 Season well and cover the pan with a lid

PER SERVE and simmer for 5 minutes.

Carbs: 22.2g Remove the lid and stir well.

Fat: 6.2g
Protein: 43g Add the frozen peas and the juice of 1
lemon.

Season well and cover again.

Simmer for 2 more minutes and then

serve with a garnish of chopped parsley
leaves and a wedge of lemon.
PERI PERI CHICKEN MARINADE
INGREDIENTS
2 large red peppers (approx 300g)
1 medium red onion (approx 150g)
5 cloves garlic minced
1 tbsp lemon juice
1 tbsp lime juice
50ml red wine vinegar
zest of 1/2 a lemon
4 red chillies
1 1/2 tsp smoked paprika
1 1/2 tsp dried oregano
1 tsp sea salt
1 tsp black pepper
150ml extra virgin olive oil
SERVES 20
PER SERVE
Carbs: 2.5g
Fat: 6.9g
Protein: 0.4g
METHOD
Roughly chop the peppers and onions,
and then roast at 220C for 15-20
minutes, until they are charred on the
outside.
Allow to cool and then add to a food
processor with the garlic, lemon and
lime juice, lemon zest, vinegar, chillies
and herbs.
Pulse well until the sauce is smooth but
thick.
(Tip: if you’re not sure how hot you’d
like your sauce, add the chillies one at a
time and taste.)
Pour the sauce into a pan and leave to
simmer for 20 minutes.
Remove from the heat and pour into the
food processor.
Pour the olive oil in very slowly, whilst
the processor is on, to gradually create
your saucy consistency.
Allow to cool and store in a
container in the fridge for 4-5 days.
HEALTHY “FRIED” CHICKEN

INGREDIENTS METHOD

500g free-range chicken thighs Take your chicken thighs and trim off
50g rice flour any excess fat.
10g onion
5g garlic powder Whisk your egg in a bowl.
5g smoked paprika
5g white pepper In a small mixing bowl, combine the rice
2g black pepper flour with all of the seasonings.
1 free range egg
Take your chicken thighs and dip them in
the egg mix one at a time.
SERVES 3
PER SERVE Place the coated chicken thighs into the
mixing bowl with the
Carbs: 14.7g seasoning blend and completely coat
Fat: 17.8g each piece.
Protein: 33.6g
Place on a lined baking tray and season
with sea salt.

Bake in the oven for 30-35

minutes until the chicken thighs are
golden brown.

Flip them half way through the

cooking process.

Remove from the oven and cool on a

wire rack before serving with sweet
potato fries and homemade ketchup.
VENISON CHILLI
INGREDIENTS
250g venison mince
200g tomato passata
2 round tomatoes, quartered
½ large onion, finely chopped
3 cloves garlic, minced
2 red chillies, deseeded
240g drained kidney beans
1 tbsp smoked paprika
1 tbsp cumin
1 tsp chipotle chilli
1 tsp balsamic vinegar
Bunch fresh parsley
15g feta
50g Greek yoghurt, to garnish
150g cauliflower rice
SERVES 2
PER SERVE
Carbs: 26g
Fat: 11g
Protein: 43g
METHOD
In a pan, sautee the diced onion, garlic,
chilli, quartered tomatoes, smoked
paprika and cumin for 5 minutes.
Add the venison mince and brown in the
pan.
Season with salt and black pepper.
Add the balsamic vinegar, tomato
passata, and chipotle chilli and allow the
pan to simmer for 10 minutes. As the
sauce reduces and thickens, add
thekidney beans and cook out for a
further 5 minutes.
In the meantime, finely chop the parsley
and mix into the cauliflower rice with a
pinch of salt and black pepper.
Heat the cauliflower rice in a pan for 2-3
minutes, or microwave (covered) for 3
minutes.
Serve the rice with the venison chilli and
sprinkle over the feta cheese.
Top with Greek yoghurt and a little fresh
chilli and serve with a side of greens of
your choice.
GREEK-STYLE TURKEY MEATBALLS

INGREDIENTS METHOD

500g turkey mince Combine all of the ingredients in a

50g onion, diced mixing bowl.
50g feta, diced
1 free range egg Use your hands and combine the
30g pitted black olives, sliced mixture together.
2 cloves of garlic, minced
1 tbsp oregano Shape the mixture into golf ball-sized
1 tbsp smoked paprika balls and place on a lined baking tray.
1/2 tsp chilli
Roast in the oven for 20 minutes at
170C until they are cooked through and
MAKES 12 MEATBALLS lightly browned on the outside.
PER SERVE
Serve immediately with spiralised
Carbs: 0.3g courgette and sauce or allow to cool and
Fat: 3g store in a sealed container in the fridge
Protein: 10.3g for up to three days, or freeze for up to
one month.
SAUCY SATAY CHICKEN
INGREDIENTS
1tsp rapeseed oil
1 garlic clove (grated)
¼ white onion (diced)
1 free range chicken breast
1tbsp natural peanut butter
1tsp curry powder
200ml Greek yoghurt
½ tsp soy sauce
100g mangetout (sliced in half)
100g baby corn (sliced in half)
1 courgette (approx 100g)
Optional 10g fresh coriander
SERVES 1
PER SERVE
Carbs: 25g
Fat: 29.3g
Protein: 48.9g
METHOD
Season your chicken breast and roast in
the oven until cooked.
While the chicken cooks, take your diced
onion and garlic and saute in a hot pan
with rapeseed oil.
Add your peanut butter and curry
powder and allow to melt together in the
pan.
Pull your cooked chicken breast with two
forks (or your fingers) so that it is
shredded, and add to the pan.
Add your vegetables, except for the
spiralized courgette
Reduce the heat and add the Greek
yoghurt and soy sauce. Allow to simmer
for 5-10 minutes.
Finish with the courgette noodles and
fresh coriander and season to taste.
LEAN BEEF SPINACH MEATBALLS PASTA

INGREDIENTS METHOD

170g lean ground beef Set oven to 200C.

170g shredded raw spinach
85g diced red onion
1 tbsp minced garlic
1/2 tbsp cumin
Sea salt and pepper, to taste
60g wheat spinach pasta
40g marinara (natural and low sodium)
500g raw spinach
5 cherry tomatoes
1 tbsp parmesan cheese
For added flavor, saute the red onions in
a skillet using spray olive or coconut oil.
Mix together ground beef, chopped raw
spinach, red onion, garlic, and spices.
Mix thoroughly using your hands until
the spinach is completely mixed into the
meat.

Form two or three meatballs of roughly

the same size using your hands.
SERVES 2
PER SERVE
Place meatballs on a baking sheet and
bake in the oven for 10-12 minutes.
Carbs: 50g
Fat: 6g
Cook pasta and stir in tomatoes,
Protein: 51g
spinach, and cheese as desired.

Mix in cooked meatballs.

STUFFED CHICKEN BREAST

INGREDIENTS METHOD

170g free-range chicken breast Set oven to 190C.

170g spinach
1 small whole tomato, diced
50g low-fat feta cheese
170g brown rice
Slice the chicken breast down the middle
to make it look like a butterfly; be
careful not to slice all the way through
the chicken breast.

SERVES 1 Season the chicken breast with your

PER SERVE choice of seasonings.

Carbs: 27g Open the chicken breast and, on one

Fat: 12g side, layer spinach, tomato slices, and
Protein: 66g feta cheese.

Fold the chicken breast like a sandwich

and use toothpicks to hold the chicken
breast closed.

Bake for 18-20 minutes or until the

chicken breast is completely cooked.

Cook brown rice and add garlic and

diced onion for extra flavor.

Plate chicken and brown rice.

TURKEY MEATBALLS OVER LENTILS

INGREDIENTS METHOD

450g ground 99% fat-free turkey breast Preheat oven to 200G.

5 clove garlic, minced
170g flat-leaf parsley
2 tsp table salt
1 tbsp crushed red pepper flakes
1 free-range egg
1 tbsp parmesan cheese
Combine turkey with garlic, parsley, salt,
red pepper, and egg. Mix well, and form
into balls about 1 inch in diameter.
Place in a pan and bake in the oven for
20-25 minutes.

TO MAKE VINAGRETTE Bring a pot of lightly salted water to a

boil, add lentils and cook for about
5 clove garlic, minced 20-25 minutes until tender.
2 shallots Drain excess water and set lentils aside.
85g extra virgin olive oil
680g roasted red pepper Slice remaining garlic and shallots, and
2 tbsp white vinegar cook in a pan on low with the olive oil
2 tbsp, ground basil, dried until they become very tender, about 5
minutes. Drain and reserve the oil.
SERVES 4 Add the cooked shallots and garlic to
PER SERVE a food processor with well-drained red
peppers.
Carbs:33g
Fat: 24g Blend until smooth, adding the white
Protein: 46g balsamic, and a few teaspoons of the
reserved oil.

Pour sauce into a large bowl and add the

chopped basil. Season with salt to taste.
Toss the meatballs in the pepper sauce,
and serve over warm lentils with cheese.
TURKEY CHILLI

INGREDIENTS METHOD

1½ tbsp olive oil Heat a large pan on stove at medium

600g ground 99% fat-free turkey breast
680g water
½ red onion, sliced
1 small red bell pepper, sliced
1 tsp garlic, minced
1 tbsp green chilies, diced
40g red pepper, roasted, thinly sliced
425g black beans, drained and rinsed
450g kidney beans, canned
1 tsp red chili powder
680g tomatoes, crushed, canned
heat.
Add olive oil and let that heat up.
Add lean ground turkey and brown on
both sides, being careful not to
overcook.
Add remaining ingredients and
incorporate everything together, stirring
occasionally.

Turn up the heat and bring chili to a boil.

SERVES 10
PER SERVE Cover chili, lower heat, and simmer for
another 30-35 minutes.
Fat: 4g
Carbs: 19g
Protein: 24g
GRILLED PORTOBELLO AND TUNA

INGREDIENTS METHOD

140g tuna, canned in water
½ without skin and seed avocado
3 whole green onion, chopped
2 piece portobello mushrooms, sliced
1 extra virgin olive oil
1 pinch table salt
Using a spoon, carefully scrape the gills
out of the mushrooms.
Toss mushrooms with extra virgin olive
oil and salt, and bake at 200C, for about
10 minutes.

Drain the tuna and add it to a bowl with

SERVES 1
the avocado and onions.
PER SERVE
Mash all this up with a fork, and season
Carbs:18g
to taste with salt.
Fat: 13g
Protein: 33g
Once the mushrooms cool, spread the
tuna avocado mash on the roasted
mushrooms and serve.
POPEYE’S SPINACH HELPER

INGREDIENTS METHOD

1½ tsp extra virgin olive oil
170g onion, finely chopped
½ clove garlic, minced
1 whole green onion, chopped
½ small green bell pepper
220g lean ground beef
450g mushrooms, sliced
340g spinach
3 tbsp fat-free cottage cheese
1½ tsp, leaves oregano
SERVES 4
PER SERVE
Heat extra virgin olive oil in skillet.
Sauté onion, garlic, green onion, and
green pepper until tender.
Add ground beef, and cook until just
browned.
Add mushrooms and spinach.
When spinach is limp, add remaining
ingredients.
Heat through and serve.

Carbs: 13g
Fat: 7g
Protein: 16g
DINNER
HASSELBACK CHICKEN

INGREDIENTS METHOD

2 free-range chicken breasts Trim your chicken breast of any fat, then
(approx 150g each) slice diagonally across the breast at
80g mozzarella roughly 1cm intervals. Don’t cut all the
2 round tomatoes way through, but just make small
5g basil leaves incisions big enough to fill with
1 tsp oregano mozzarella or tomato slices.
1 tsp garlic granules (optional)
Juice of 1 lemon Slice your mozzarella ball into thin
slices, and do the same with your round
tomatoes.
SERVES 2
PER SERVE Season your sliced tomatoes and then
insert them into each ‘pocket’ in the
Carbs: 5.8g chicken breast. Do the same with the
Fat: 9.2g mozzarella slices.
Protein: 41.9g
Sprinkle over your oregano and garlic
powder, then season well with sea salt
and black pepper.
Finely shred the fresh basil and sprinkle
on top.
Pour over the lemon juice and then wrap
both breasts in foil and bake for 25
minutes at 160C.

Remove the foil and grill for 3-5 minutes

to brown the melted mozzarella a little
on top.

Serve with a side salad and a portion of

cauliflower ‘rice.’
FAT-LOSS FRIENDLY FISH AND CHIPS

INGREDIENTS METHOD

150g cod fillet Whisk the egg in a bowl and season with
1 free range egg, beaten sea salt and black pepper.
75g cooked quinoa
15g fresh parsley, finely chopped In a bowl, combine the cooked quinoa,
zest of 1/2 a lemon lemon zest, and chopped parsley.
100g sweet potato
60g peas Lay the cod fillet in the egg mix to cover,
75g asparagus then coat in the quinoa crumb. Place on
50g kale a lined baking tray.
10g fresh mint, shredded
1 tsp butter Cut the sweet potato into ‘chips’ and lay
on a baking tray.

Season with sea salt, black pepper, and

a little cooking spray.

Bake both the fish and chips in the oven

at 180C for 20 minutes, until the quinoa
is crispy and golden brown and the chips
are crisp.

In a pan, gently boil the peas and

asparagus for 3 minutes, then drain.

Heat the butter in a pan and add the

drained peas, asparagus, and kale.
SERVES 2
PER SERVE Sautee for 3-4 minutes and then add the
shredded mint and toss together.
Carbs: 42.9g
Fat: 12.2g Serve the greens, sweet potato chips
Protein: 42.8g and fish together.
THAI RED CURRY

INGREDIENTS METHOD

130g diced chicken breast
30g red Thai curry paste
130ml reduced-fat coconut milk
50g courgette noodles
50g sugar snap peas
20g diced white onion
1 tsp coconut oil
Fresh coriander
TO MAKE YOUR OWN PASTE
Heat the coconut oil in a pan and add
the curry paste and the onion.
Add the diced chicken.
Add the sugar snap peas and cover with
the coconut milk, stirring well.
Add the courgette noodles and simmer
for five minutes.

3 red chillies (deseeded) Garnish with coriander and season with

3 cloves of garlic salt and pepper.
1 stalk of lemongrass
2 shallots
METHOD
15g fresh stem ginger
20g fresh coriander
2 tbsp reduced fat coconut milk Blitz all of the ingredients together in a
Juice of half a lime food processor.
1 tsp Himalayan sea salt
1 tsp cracked black pepper Store in the fridge for 4-5 days.

SERVES 1
PER SERVE

Carbs: 12g
Protein: 44.3g
Fat: 21g
LEAN BEEF MUSTARD MEATBALLS
INGREDIENTS
130g lean beef mince (5% fat)
¼ white onion, finely diced
1 egg white, beaten
1 clove of garlic, minced
1 tbsp oregano
2 chopped pickles
1 tsp smoked paprika
½ tsp wholegrain mustard
1 tsp basil
Small bunch of fresh parsley
1 courgette, spiralised
1/2 green pepper, sliced
10g parmesan shavings
30g red pesto
100g spinach
5 cherry tomatoes, halved
SERVES 1
PER SERVE
Carbs: 11.5g
Protein: 40.9g
Fat: 17.3g
METHOD
Combine the beef mince in a bowl with
the egg, onion, garlic, pickles, mustard
and herbs and spices.
Mix well and shape into small balls with
your hands.
Line a baking tray with parchment, and
bake for 20 minutes at 180C.
In a hot pan, add the pesto,
tomatoes and 1 tbsp of water.
Simmer for two minutes and add the
courgette. Stir well and cook for five
minutes.
Season, finishing with parsley and
parmesan shavings.
Top with spinach and the cooked
meatballs.
BEEF TACO CUPS

INGREDIENTS METHOD

500g lean beef mince, (5% fat, organic) Heat the oil in a frying pan and sauté the
½ white onion finely diced onion and spices together.
1 tsp cumin
1 tsp garlic powder Next, add the beef mince and brown in
1 tsp smoked paprika the pan.
½ tsp oregano
1 tsp extra virgin olive oil Simmer for 10 minutes and season with
Sea salt and black pepper to taste. salt and black pepper.

FILLING METHOD
FOR THE CORIANDER YOGHURT
Simply blend all of the ingredients
50g Greek yoghurt together using a hand blender or food
5g fresh coriander processor.
¼ tsp black pepper
A squeeze of lemon juice Store in the refrigerator for up to three
days.

WITH YOGHURT
PER SERVE

Carbs: 5.3g
Fat: 4.7g
Protein: 2.5g
FILLING
FOR THE TOMATO SALSA
100g cherry tomatoes
20g finely chopped red onion
3g fresh coriander
1 tsp extra virgin olive oil
Juice of half a lime
½ tsp tomato puree
¼ tsp smoked paprika
Sea salt and black pepper to taste
METHOD
Finely dice the tomatoes and add to a
bowl with the diced onion.
Add the olive oil, lime and tomato puree
and mix well.
Add the paprika and season with black
pepper.
Garnish with freshly chopped coriander.

WITH SALSA Refrigerate and keep for two to three

PER SERVE days.

Carbs: 5.3g
Fat: 4.7g
Protein: 2.5g

FILLING
FOR THE PICKLED RED ONION
RINGS
Finely sliced red onion (in rings)
3 tbsps white wine vinegar
METHOD
Cover with white wine vinegar and leave
for at least 20 minutes.
Drain and serve.

WITH ONIONS
PER SERVE

Carbs: 5.3g
Fat: 4.7g
Protein: 2.5g

OTHER FILLINGS YOU COULD

INCLUDE ARE:

Feta
Jalapenos
Diced peppers
Black beans
Avocado slices
Pickled red onion slices
HEALTHY JACKET POTATOES
INGREDIENTS
1 large sweet potato, halved
1 chicken breast, cooked and pulled
50g ham, sliced into strips
4 button mushrooms, sliced
30g feta cheese
100g low-fat Greek yoghurt
1/2 tsp wholegrain mustard
10g chopped parsley
SERVES 1
PER SERVE
Carbs: 33g
Fats: 16g
Protein: 59g
METHOD
Bake the sweet potato in the oven as
a whole jacket, for 20-25 minutes at
180C.
Slice in half and mash up the sweet
potato flesh.
Season. (If you are looking for very
accurate macros, you can always scoop
out the flesh to weigh it and then
replace with the amount you require.)
In a pan, gently fry off the garlic and
sliced mushrooms with the wholegrain
mustard.
Add the sliced ham, feta and cooked
chicken breast.
Add the Greek yoghurt and gently
simmer.
Season well and add the paprika and
fresh parsley.
Top the sweet potato with the creamy
filling and serve with spinach.
CAJUN SPICED SALMON
INGREDIENTS
4 fillet salmon fillet
1 tbsp cumin
1 tbsp coriander
1 tbsp garlic, minced
2 tbsp paprika
1 tsp, ground pepper
1 tbsp, ground thyme
1 tsp, ground oregano
2 tbsp coconut oil
1 salt and pepper to taste
SERVES 4
PER SERVE
Carbs: 5g
Fat: 15g
Protein: 27g
METHOD
Mix all the spices together in a bowl.
If needed, add extra sea salt.
Rub the mix on both sides of salmon
filets.
Cover filets with plastic wrap and let
stand for 30 minutes, or until salmon
reaches room temperature.
When salmon is ready to cook, heat a
frying pan on high heat.
Melt coconut oil.
Place the salmon filets in hot pan and
cook for 2-3 minutes on one side.
After 2-3 minutes, flip and cook for
another 2-3 minutes.
Remove from pan and serve.
CHICKEN AND HUMMUS QUESADILLAS
INGREDIENTS
85g homemade red pepper hummus
280g free-range chicken breast
1 large Portobello mushroom cap
(chopped into pieces)
4 small multigrain tortillas
1 small avocado
(sliced into 4 equal portions)
4 tablespoons goat cheese
170g chopped red onion
2 tablespoons minced garlic
coconut oil
SERVES 2
PER SERVE
Carbs: 43g
Fat: 21g
Protein: 70g
METHOD
Spray a nonstick skillet with coconut oil
spray, and set on medium-high heat.
Sear 1 tablespoon minced garlic in the
skillet, then toss in chopped
mushrooms.
Sear and cook for about 3 minutes,
stirring quickly with a spatula so that the
mushroom does not completely wilt.
Set aside in a separate bowl.
Sear 1 tablespoon minced garlic in the
skillet, then toss in chicken breast.
Cook the chicken for about 12-15
minutes or until the meat is white when
cut and the juices run clear.
Set aside in a separate bowl.
Thinly slice red onions, chop up fresh
cilantro, and remove the pit from the
avocado and cut into thin slices.
Spread about 2 tablespoons of
red-pepper hummus on each wheat
tortilla.
On one side of each tortilla, add half of
the chopped chicken breast or half of
sautéed mushrooms), a few red onion
slices, 1 tablespoon goat cheese and 1/4
of an avocado.
Fold the quesadilla in half.
Spray a nonstick skillet with coconut oil
and set on medium heat. Allow the skil-
let to heat up.
Add the quesadilla to the skillet and
cook for about 2 minutes on each side.
Be sure to press down on the quesadilla
using a spatula so that it flattens out.
Remove from the skillet serve.
BACKED SALMON WITH ASPARAGUS

INGREDIENTS METHOD

140g wild salmon Set oven to 220C.

½ tsp dijon mustard
1 tsp extra virgin olive oil In a bowl, mix mustard, olive oil, garlic,
1 tsp garlic, minced and lemon juice.
½ lemon yields lemon juice
170g asparagus Pour the marinade over the salmon to
½ tbsp garlic, minced completely cover it. For better flavor,
place the marinating salmon in the
fridge for at least one hour.
SERVES 1
PER SERVE Place the salmon on a baking sheet and
top with slices of lemon.
Carbs: 13g
Fat: 14g Bake for 10-12 minutes.
Protein: 33g
Cut the bottom stems off the asparagus
spears.

Set a nonstick skillet on medium high

heat and lightly spray with coconut or
olive oil.

Toss the asparagus and garlic in the

skillet and sear for about 5 minutes,
rolling the asparagus so that all sides
are seared.

Plate asparagus with salmon and serve.

STUFFED OMELET

INGREDIENTS METHOD

110g ground 99% fat-free turkey breast Brown ground turkey in a skillet over
3 free range egg medium/high heat.
6 egg whites
85g pureed avocado Once finished, drain excess juice out of
85g sun-dried tomatoes the skillet and place turkey in a bowl.

Beat together whole eggs and egg

SERVES 1 whites. Pour eggs into skillet.
PER SERVE
While eggs cook, mix sun-dried
Carbs: 18g tomatoes with ground turkey.
Fat: 27g
Protein: 78g When eggs are cooked firmly enough to
flip, place ground turkey on one half of
the cooked eggs.

Flip open side of eggs over to cover the

ground turkey. Let cook for 2-3 minutes,
then flip omelet.

Cook until eggs are not runny.

Place omelet onto a plate and then pour

pureed avocado over the top.
SWEET POTATO SALMON
METHOD

Peel the yams and cut them into large

chunks. Place the in a saucepan, cover
with water, bring to a boil, and cook until
soft, 15 to 20 min.

Remove from the heat, drain, add

cinnamon, and whip with a handheld
mixer until fluffy.

Set aside and keep warm.

While the yams are cooking, heat the

grill or a heavy skillet. Rinse the salmon
and pat it dry with paper towels.

Place it skin-side down on the grill and

top each piece with half of the butter.
INGREDIENTS
Cook undisturbed until the salmon flakes
2 whole sweet potato easily, about 10 to 15 min; do not turn.
½ tsp cinnamon
2 salmon fillet Just before the salmon is done, heat the
1 tbsp butter oil in a large skillet over high heat.
160g spinach
1 tbsp extra virgin olive oil Add the spinach, cover, and cook,
85g pecans shaking the pan occasionally, about 2
min.
(You want the spinach to wilt and shrink,
SERVES 2 but not become soggy.)
PER SERVE
Place a scoop of mashed yams on each
Carbs: 50g serving plate. Top with spinach.
Fat: 65g
Protein: 34g Slide a spatula between the fish and the
skin, and lift off the fish.

Place the fish on the spinach.

(You can remove the skin from the grill

and discard it after dinner.)

Sprinkle with the chopped pecans and

serve.
SALADS
CHICKEN & MOZZARELLA CAESAR SALAD

INGREDIENTS METHOD

1 serving of Caesar dressing In a bowl, add the leaves, tomatoes,

100g free-range chicken breast, pulled
1 free-range egg, boiled
30g mozzarella
50g green beans
5 cherry tomatoes, halved
Romaine lettuce leaves
green beans and Caesar dressing.
Season with salt and black pepper and
toss to coat in the dressing.
Add the pulled chicken and mozzarella
and toss together again.

Serve and top with the sliced boiled egg.

TO MAKE CAESAR DRESSING

200g Greek yoghurt, 0% fat METHOD TO MAKE THE DRESSING

zest ½ lemon
30g parmesan cheese, grated Add all of the ingredients into a food
1 clove garlic, minced processor and pulse until smooth.
5g fresh parsley
½ tsp black pepper Season to taste and store in an airtight
container in the refrigerator.
¼ tsp salt

SERVES 1
PER SERVE

Carbs: 7g
Fat: 17g
Protein: 50g
STEAK, PEAR & BLUE CHEESE SALAD
INGREDIENTS

120g fillet steak, sliced

35g red onion, sliced
25g blue cheese
1/2 conference pear
20g walnuts
150g mixed leaves
1 tbsp balsamic vinegar
1 round tomato
75g purple sprouting broccoli

METHOD

Heat the balsamic vinegar in a pan and

add the sliced red onions and broccoli.

Next, add the sliced pear and fillet steak.

Season with black pepper and sea salt

SERVES 1
and remove from the pan once you have
PER SERVE
cooked it to your preference.
Carbs: 10.3g
Add the salad leaves to a plate with the
Fat: 30.8g
tomato quarters and top with the cooked
Protein: 42.8g
red onion, pear slices, and steak.

Crumble over the blue cheese and

crushed walnuts and serve topped with
fresh parsley.

SPINACH CAPRESE SALAD

INGREDIENTS

5g fresh basil leaves, chopped

1 tbsp balsamic vinegar
½ tbsp olive oil
500g baby spinach
170g cherry tomatoes
30g mozzarella cheese

METHOD
SERVES 3
Place spinach in a bowl. PER SERVE
Sprinkle spinach with cherry tomatoes,
mozzarella, and basil. Carbs: 3g
Fat: 3g
Drizzle with olive oil and balsamic Protein:5g
vinegar.
MEDITERRANEAN CHICKEN SALAD
INGREDIENTS

1kg free-range chicken breast, shredded

170g black olives, sliced
85g red onion, diced
1 medium green bell pepper, sliced
3 tomatos, diced
110g reduced-fat feta cheese
170g slices cucumber, chopped
6 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
40g fresh basil leaves, chopped
1 tbsp, leaves oregano

METHOD

In a medium bowl, combine chicken,

olives, onion, green pepper, tomatoes,
feta cheese and cucumber.

Stir gently to combine ingredients.

SERVES 4
In a separate small bowl, whisk PER SERVE
together olive oil, balsamic vinegar, basil
and oregano. Carbs: 9g
Fat: 30g
Pour over chicken mixture and stir Protein: 36g
gently.

SHRIMP CEVICHE
INGREDIENTS

220g small shrimp, peeled and deveined

170g cherry tomatoes
85g red onion, sliced
85g cilantro
½ avocado
2 tbsp lime juice
salt and pepper to tasteo

METHOD

Add ingredients to a medium bowl. SERVES 2

PER SERVE
Toss and refrigerate before serving.
Carbs: 4g
Fat: 3g
Protein: 9g
TUNA AVOCADO SALAD
INGREDIENTS

140g tuna, canned in water

1 avocado
170g cherry tomatoes
340g arugula, raw
1 tbsp extra virgin olive oil

METHOD

Slice the cherry tomatoes in half.

Halve the avocado, remove seed, and

peel away the skin. Slice the avocado
into 5mm chunks.

Drain the tuna and place in a medium

mixing bowl.
SERVES 2
Add avocado and mix with a fork so the PER SERVE
avocado mashes up with the tuna.
Carbs: 7g
Gently fold in the tomatoes. Fat:18g
Serve topped with arugula, and drizzled Protein: 16g
with olive oil.

WORKOUT ENERGY SALAD

INGREDIENTS METHOD

340g lettuce In a medium-sized salad bowl,

110g spinach combine lettuce, spinach, cucumber,
110g slices cucumber, chopped tomato, sprouts, carrots, mushrooms,
110g medium whole tomatoes avocado, and sunflower seeds.
10g bean sprouts, canned
110g carrot, shredded In a screw-top jar, mix olive oil with
6 whole mushroom lemon juice and herbs. Shake vigorously,
1/2 avocado and pour over salad.
1 tbsp sunflower seeds
1 tbsp extra virgin olive oil
2 tsp lemon juice
1 to taste thyme

SERVES 2
PER SERVE

Carbs: 12g
Fat:12g
Protein: 5g
TREATS
DOUBLE CHOCOLATE “ICE CREAM”

INGREDIENTS METHOD

200g Greek yoghurt (0% fat) In a blender, combine the frozen

75ml milk
100g frozen banana slices
25g chocolate whey
1 tbsp unsweetened cocoa powder
10g of 100% dark chocolate
banana, Greek yoghurt, whey protein,
cocoa powder and milk.
Pulse until well combined and then pour
into a suitable container.

Grate over the dark chocolate and stir

SERVES 4 well.
PER SERVE
Freeze for 2 hours. Remove from the
Carbs: 9.9g freezer and stir with a spoon - this
Fat: 2.4g incorporates extra air into the mixture to
Protein: 13.4g provide a lighter, creamy texture.

Return to the freezer and store for up to

one month.

When you want to serve your ice cream,

remove from the freezer for 10 minutes
for an easy scoop.
CHOCOLATE AND BANANA BROWNIES

INGREDIENTS METHOD

3 ripe bananas Mash the banana in a mixing bowl until

80g natural, smooth peanut butter, smooth, and add the peanut butter.
melted
1 scoop of chocolate protein Add the protein powder and cocoa
(casein or rice protein work best) powder and combine together.
3 free-range egg whites
25g unsweetened cocoa powder Beat the egg whites until light and fluffy
and fold into the mix.
MAKES 12 BITES
Pour the mix into a brownie tin, and
PER BITE
bake in the oven at 180C for 30
minutes.
Carbs: 9g
Fat: 3.6g
Remove from the pan and allow to cool
Protein: 5.6g
on a rack before slicing into 12 portions.
BANANA PEANUT BUTTER BITES

INGREDIENTS METHOD

1 medium banana Slice up your banana, aim for 20 slices.

50g dark chocolate
25g natural peanut butter Sandwich two pieces of banana with a
(no added sugar) little peanut butter.

Melt your chocolate until runny.

MAKES 10 BITES
PER BITE Using a kebab/cocktail stick, skewer
each banana bite and dip in the
Carbs: 3.8g melted chocolate mix.
Fat: 4.1g (I find using cocktail sticks and leaving
Protein: 1.3g them in the bites until frozen works
best!)

Freeze for at least 1 hour to set properly.

Remove from the freezer 10 minutes

before serving.
MILLIONAIRE’S SHORTBREAD

INGREDIENTS METHOD

100g coconut oil In a food processor, combine the ground

175g ground almonds
25g natural peanut butter
100g 90% dark chocolate
280g dates (soaked in water for a
minimum of 15 minutes)
1 ½ tbsp pure maple syrup
MAKES 12 BITES
PER BITE
Carbs: 20g
Protein: 6g
Fat: 22.2g
almonds with 30g of melted coconut oil
and the maple syrup.
Pulse until well combined and resem-
bling the texture of breadcrumbs.
Pour into a square cake tin lined with ba-
king paper.
Press down firmly on the base so that it
is compacted into the tin and then place
in the freezer for 20 minutes.
Next, pulse the dates with the peanut
butter and remaining melted coconut oil
in the food processor until the mixture is
relatively smooth - like caramel.

Pour the mixture on top of the base and

put back in the freezer for 15 minutes to
set up.

While you wait, melt the dark chocolate

in a bowl over a pan of boiling water.

Pour the melted chocolate over the cara-

mel layer and replace in the freezer for
15-30 minutes.

Once the chocolate has set you can

remove the shortbread from the tin and
slice into portions. The longer you leave
it in the freezer the easier it will be to
cut into nice, even pieces.
GREEN SMOOTHIE BOWL
INGREDIENTS

1 avocado
2 apples
680g spinach
2 tsp ground ginger
500g almond milk
170g berries, frozen
85g rolled oats

METHOD

Combine and blend all ingredients until

smooth.
SERVES 4
Divide into two bowls and serve topped PER SERVE
with chopped nuts and additional
berries, if desired. Carbs: 97g
Fat: 27g
Protein: 10g

CACAO BANANA NUT BUTTER BALLS

INGREDIENTS

170g macadamia nuts

30g brazilnuts
2 small banana
3 tbsp raw cacao powder
1 to taste powdered Stevia

METHOD

Add Macadamia and Brazil nuts to a

Vitamix or blender.

Add two bananas and three tablespoons

of organic cacao powder.

Blend all ingredients and add Stevia to SERVES 4

taste. PER SERVE

Form the mixture into balls and serve. Carbs: 17g

Fat: 18g
Protein: 4g
DRINKS
COTTAGE CHEESE PIÑA COLADA
INGREDIENTS

340g fat-free cottage cheese

340g crushed, sliced, or chunks
pineapple, drained
½ banana, frozen
170g skim milk
340g ice
1 tbsp coconut, flaked

METHOD

Place all ingredients in a blender and

blend until smooth. Serve immediately. SERVES 1
PER SERVE

Carbs: 35g
Fat: 1g
Protein: 17g

MASS BUILDING SMOOTHIE

INGREDIENTS

340g milk
170g rolled oats
1 small banana
1 tbsp natural peanut butter
4 tbsp powdered peanut butter
2 tbsp cocoa powder, unsweetened
9 tbsp liquid egg whites
2 tbsp ground flaxseed
140g nonfat plain Greek yogurt
1 tsp vanilla extract
170g ice

METHOD

Combine all ingredients into a blender. SERVES 1

PER SERVE
Blend them together.
Carbs: 95g
Drink. Brain freeze! Fat: 25g
Protein: 62g
POPEYE’S PROTEIN SHAKE
INGREDIENTS

680g baby spinach

170g frozen coconut
170g frozen blueberries
170g frozen pineapple
85g sliced banana, frozen
2 tbsp honey

METHOD

Add spinach, coconut milk, to blender.

Mix until smooth, then slowly add in

frozen fruit and honey.

Serve cold. SERVES 1

PER SERVE

Carbs: 102g
Fat: 7g
Protein: 53g

GREEN MONSTER
INGREDIENTS

3 small stalk celery, finely diced

340g loosely packed kale
340g spinach
1 sliced pineapple
1 tbsp coconut oil
1 scoop vanilla whey protein powder

METHOD

Combine all ingredients into a blender.

Blend them together.

Serve cold. SERVES 1

PER SERVE

Carbs: 31g
Fat: 16g
Protein: 27g
STRAWBERRY BANANA SMOOTHIE
INGREDIENTS

340g non-fat milk

½ small banana
340g strawberries
9 tbsp liquid egg whites
110g non-fat vanilla yogurt
1 tsp vanilla extract
170g water

METHOD

Place all ingredients in a blender and

blend until smooth.

Serve immediately.
SERVES 1
PER SERVE

Carbs: 78g
Fat: 1g
Protein: 32g

APPLE PIE SMOOTHIE

INGREDIENTS

1 scoop vanilla whey protein powder

¼ avocado
3 whole, pitted chopped dates
½ whole apple, diced
340g unsweetened almond milk
to taste cinnamon
to taste granulated Stevia

METHOD

Blend all ingredients.

Enjoy!

SERVES 1
PER SERVE

Carbs: 75g
Fat: 9g
Protein: 27g
DARE TO BE WINNER