42DC

If you cant stop thinking about it, don’t stop working for it

At the 42DC we define more than our bodies – we define ourselves. The difference between who you
are and who you want to be is what you do. Strength comes from overcoming things you thought you
once couldn’t. Together, we will.

Eat clean. Train dirty.

The following nutrition plan has been tailored for you individually, based on your BMR. Please ensure
that you follow this meal plan EXACTLY AS IT IS in order to achieve maximum results over the next
weeks. If you have any questions or concerns pertaining to this meal plan, kindly contact us at:

 Nusrat: 0324-2286487
 Torsam: 0336-2286487

In case you cannot get through to either, kindly contact our representatives in each city as follows:

S
CITY CONTACT PERSON NUMBER
#
Mariam Rasool 0301 8207450
1 Karachi
Shahzaib Bhutto 0333 7102212
Anushka Paracha 0300-8116149
2 Lahore
Humzah Muzaffar 03304324242
Sameet Alam 0333 3262442
3 Islamabad
Hassain Durrani 0324 7011233

4 Hyderabad Sameet Alam 0333 3262442

Should you have any trouble reaching us via phone, please drop us an email on
thefortytwodaychallenge@gmail.com or the email address provided on your receipt and one of our
representatives will get back to you as soon as possible!

Challenge Accepted!
 Jet Set!
0% Luck, 100% Hustle!
1. Eradicate all junk food, sauces, sugar, desserts, white flour, white bread, high fat dairy products
and weaknesses from your fridge, kitchenette, bed side drawers and even your secret stash!
Replace these with more fulfilling alternative such as black coffee, lots of water bottles, green
vegetables, healthy fats like nuts and peanut butter and lean cuts of protein. Now you will never
have an excuse or the option to binge on processed and packaged high calorie foods.

2. You have to say that you can, and you will! Setting goals is the first step to turn the invisible
into visible. To set a goal visualize the body you need and desire and then in order to work
towards that keep reminding yourself why you started! We suggest you maintain a scrap book
or daily/weekly log of how you feel, what you did right and what you did wrong so that you
have a record of the process that turned your dreams into a reality.

3. Ensure that you are working towards speeding up your metabolism and that requires small and
regular meals. Make sure you have a meal every 3 hours. Start with a hefty breakfast no longer
than up ONE HOUR within waking up. We insist that you DO NOT skip any of your five meals or
compromise on your recommended quantities. We are battling a lifelong habit of bad eating
and we only have a few weeks to do so - let’s keep our head in the game against all odds!

4. ‘Macro’ is a abbreviation for the term macronutrients. The 3 essential macros we will focus on
in our meals are Protein, Fat and Carbohydrates. Always check to see if each meal has one
portion of protein, one portion of fat and one portion of carbohydrates. For meal 4 and 5
carbohydrates will come from green vegetables ONLY so don’t shy away from raw, green salads
or adding inflated amounts of local vegetables like bhindi (okra), palak (spinach), baingan
(eggplant), turai ( bottle gourd) etc. to your meals.

5. Replace MILK TEA, MILK COFFEE, sugary beverages (yes, even those nasty diet ones), fruit juices
(fresh or packed) and energy drinks for WATER. Try and have no less than TWO LITRES of water
each day. You may also have unlimited amounts of green tea, black tea and black coffee (as well
as herbal tea, flower tea or any other clear tea) throughout the day.

6. Take an oath now to avoid sugar, honey, sweeteners and fruit sugars. Use Stevia instead.

7. Trans / Hydrogenated and Saturated Fats (bad fats) need to be given the boot! Instead use lean
cuts of meat and remove any leftover fat from your chicken before cooking

8. Stay clear of full fat milk or any other full fat dairy products. Even where low fat dairy products
are concerned try and avoid them in large amounts.
 9. Alcohol is a big HELL NO! Alcohol is high in calories and consuming alcohol slows down your
metabolic processes for a whole two days after wards so let’s just stay sober for now!

10. Let’s stop fooling ourselves. Most sauces that you can buy off a counter are high in
carbohydrate or fat content and therefore must be avoided as they add unwanted calories to
meals that would otherwise be oh so healthy. So you must stay away from Nando’s type sauces,
salad dressings, mayo, tomato sauce, BBQ sauce and so on. Instead use mustard, low carb
honey mustard, fresh chilies, hot sauce/ tabasco sauce, vinegar, balsamic vinegar, apple cider,
lemon juice, soy sauce, herbs, local masalas and up to 2 table spoons fat free yogurt for added
flavor to meals.

11. Be the man with a plan. In order to avoid skipping meals you can pre prepare your daily/weekly
meals and refrigerate or freeze them until they need to be consumed. This might not be as
satisfying an option but it sure is the smart one! Especially if you have a demanding career and
work around the clock it is handy to have prepared meals so you don’t waste time making them
and can just reach for the right thing at the right time. An example is to make a bunch of Kababs
and freeze them, then weigh and cook in your olive oil quantity when the time comes.

12. Maintain that muscle. Consistency is key. This 6 week program will help you come closer to your
desired body and fitness goals. But, transcending boundaries and achieving new aims is a
constant process. The further you get, the higher you wish to reach. To stay on top of your
game allow us to update your macros each time your BMR values change (every 6 weeks)!

Let the Taming Begin!

MACROS and MEALS

TIMING PROTEIN FAT

S# MEAL # TYPE CARB QUANTITY
S QUANTITY QUANTITY
1 9am Meal 1 High Carb 1/3 cup uncooked whole 1 scoop protein 1 table spoon
(Breakfast) Meal grain oats powder peanut butter
2 12pm Meal 2 High Carb 100 grams orange OR 75 grams 2 tea spoons
Meal papaya OR pear chicken/fish olive oil
3 2pm Meal 3 High Carb 1 cup cooked brown rice 75 grams 1 tea spoons
Meal chicken/fish olive oil
4 4pm Meal 4 Low Carb Fibrous Carbohydrates 75 grams 1 tea spoons
Meal (provided in the food list chicken/beef olive oil
below)
5 9.30pm Meal 5 Low Carb Fibrous Carbohydrates 6 Egg whites 1 tea spoons
Meal (provided in the food list olive oil
below)
Fibrous Carbohydrates (provided in food list below)

 Use your own macros with the recipes given below in order to construct your own meals
 You can use any spices, herbs or flavorings to marinate your meat or make your meals
 Use Fibrous Carbohydrates ( given in list below) to make meals 2 and 3 more interesting. Use
them especially in meal 4 and 5 to keep you feeling fuller longer.

Get Prep-ed
1. For the purposes of simplifying the meal plan in order to ensure there is less room for error and
therefore results are maximized, each meal’s Macros (protein, fat and carbohydrate quantities)
can easily be fit in to their respective recipes that have been chronologically given below.

2. For those who are buying the Protein Shake, please ensure you purchase a WHEY AMINO
ISOLATE protein powder. The brand we recommend is ON GOLD STANDARD*. Preferable
flavors are Chocolate and Vanilla as they complement the recipes in the meal plan.

3. The protein powder is easily available from http://fithai.pk/product-category/42dc_approved/

Use the code ‘42DC’ to get a discount on all 42DC approved products.

4. Brown Rice, Rolled Oats, Gogi Berries and all other ingredients are all easily available from
Neco's, Agha’s or Spring’s (Karachi), Jalal Son’s or Al Fatah (Lahore), Eesajee’s or Best Price
( Islamabad). Please ensure that the brand used for Brown Rice is ‘Daali’.

5. Mega Men Sport (for men) and Women’s Ultra Mega (for women) is the recommended Multi-
Vitamin to support your immune system. With breakfast have one serving of your Multi-
Vitamin. Please do not skip your daily dose.

6. You must buy a Food Weighing Scale from Agha's (Karachi), Al- Fatah (Lahore) or Best Price
(Islamabad). This is very important as you need to weigh your chicken/ fish/ beef before cooking
it. You must also only use Measuring Cups to measure your cooked quantities of Brown Rice and
uncooked quantities of rolled oats. Do not use any old cup you find in your kitchen.

7. All Protein used (for example Chicken/ Fish/ Beef) must be SKINNED, DEBONED and MEASURED
on the Food Weighing Scale BEFORE COOKING.

8. To MEAL 4 AND 5 please make sure to add Fibrous Carbohydrates (given below). They can be
used in unlimited quantities. This will aid immensely in FAT LOSS and keep you feeling and
looking healthy.

9. The water quantity recommended per meal (250ml with each meal) does not limit you to this
amount. In fact, please try and drink 2 and then 3 liters of water daily AT LEAST.
 10. All the Recipes below are an example. You can take the quantities (of proteins, carbs and fats)
given above and use your own recipes when cooking your food if you do not like our recipes.

11. If you are doing these workouts on your own time at home :
 Ensure you eat a meal 60 to 90 minutes before the workout (so if the workout is at 7.
30pm, make sure you have eaten a meal at either 6pm or 6.30pm)
 Ensure that you eat a meal 60 to 90 minutes after your workout has ended as 60 to 90
minutes after the workout is crucial for fat burn and eating anything immediately will
greatly alter and interfere with this process (so if your workout ends at 8.15pm, eat the
next meal at either 9.15pm or 9.45pm)

12. Have one serving of Green Tea or Black coffee just before you work out as a pre work out boost.
This will also help speed up your metabolism and aid fat loss.

EXAMPLES OF MEALS THROUGHOUT THE DAY

Here is an example Meal Plan for you (you must follow the timings of the meals given in this example – if
you are not in the 7.30-8.15pm class then TIMINGS FOR YOUR MEALS ARE MENTIONED IN AN
ATTACHMENT WITH YOUR EMAIL):

Have a glass of lemon water as soon as you wake up and a cup of black coffee or green tea (no sugar or
milk)

S# MEALS TIMINGS MEAL OPTIONS (recipes below)

1 Meal 1 9 am Cinnabon Breakfast Oat
2 Meal 2 12 pm Basil Chicken with Orange
3 Meal 3 2 pm Teriyaki Chicken with Brown Rice
4 Meal 4 4 pm Spiced Pepper Beef with Fibrous Carbs (choose a variety of
them)
5 Workout 7.30 pm NO MEAL
6 Workout 8.15 pm NO MEAL
complete
7 Meal 5 9.30 pm Egg White Pizza with Fibrous Carbs

Saturday MEAL 3 (2 pm) is CHEAT MEAL.

You can eat whatever you like for a bracket of 2 hours (example pizza and a brownie or burger and fries
with pudding – anything you have been craving all week). However, at 4 pm you must have your regular
Meal 4 before the work out and then continue with Meal 5 etc.

Sunday REST DAY

Sunday is a Rest Day. You WILL NOT be working out.

FIGHTER DETOX JUICE (Recipe on the last page)

To be had on Sunday. Please ensure that you use a JUICER MACHINE (and not a blender) to extract juice
from all the vegetables. The recipe is the on last page of this document

 On Sundays:
 - You must consume ONE serving of the detox juice (recipe provided below) at 9 am and then
ONE serving at 3 pm. The recipe provided below will make 1 mug of the juice which will only
suffice for 1 of the 2 meal substitutes. You must make the juice IMMEDIATELY before
consuming it ( do not make and store the juice)
- At 7 pm you will have Meal 4 ( Low Carb Meal) from your meal plan
- At 10 pm you will have another Low Carb Meal ( repeat Meal 4)
- Please DO NOT eat anything other than what is mentioned above on Sunday
- You must consume lots of water as well on Sunday
- You can have Green or Black Tea or Coffee

FIBROUS CARBOHYDRATES

Vegetables and Salad (Items from this group can be used in unlimited quantities with meal 2,3, 4 and
5)

Spinach Green Beans Tomato Cucumber Squash

Asparagus Cauliflower Artichokes Onion Broccoli
Brussel sprouts Lettuce Cabbage Rocket Carrots
Mushrooms Peppers Fennel Pumpkin Sprouts

RECEIPS
Meal 1 (BREAKFAST)
- Chose one of the recipes given in this section and use your quantities of protein powder, whole
grain oats and peanut butter given in the ‘macros and meals’ section to construct your meal

1. SNICKERS PROTEIN SHAKE

INGREDIENTS:

- 100 ml low fat milk (OR almond, rice, soy or coconut)

- 1 scoop chocolate protein powder

- 1/3 cup oats

- 1 table spoon cocoa powder

- 1 table spoon peanut butter.

- 100 % unsweetened cocoa powder (optional)

Method:

- Blend and enjoy

2. EXTREME MILK CHOCOLATE OAT PANCAKES
INGREDIENTS:

- 1 scoop chocolate protein powder

- 1/3 cup oats

- 1 egg white

- 100ml almond milk or low fat milk

- 1 table spoon peanut butter

Method:

- Heat a skillet on the stovetop over medium heat.

- In a blender or food processor, blend together egg white, 100ml almond milk, peanut butter and
oats until smooth. Pour into a mixing bowl.

- Add 1 scoop protein powder and whisk until smooth.

- Spoon about ¼ cup of the pancake mix onto the skillet, making 5 pancakes total, and cook on
each side about 2-3 minutes or until golden brown.

3. CINNABON BREAKFAST OATS

INGREDIENTS:

- 1/3 cup rolled oats

- 1 table spoon stevia

- 1 table spoon peanut butter

- 100ml low fat milk

- 1/4 tsp vanilla extract

- 1 scoop vanilla protein powder

- 1 tsp cinnamon

- 4-5 tsp Water

Method:

- In a small pot, combine the oatmeal and stevia

- Add in the milk and 1/4 tsp of the vanilla extract and bring to boil over medium/high heat.

- Take the oatmeal off the heat and let it cool for 5 minutes.

- After the oatmeal cools, stir in the protein powder, peanut butter and cinnamon.
4. COOKIES N CREAM OAT SHAKE

INGREDIENTS:

- 1 scoop Cookie n Cream / Vanilla protein powder

- 100 ml low fat milk

- 1/3 cup oats

- 1 table spoon crunchy peanut butter

- ½ tsp vanilla extract

- Pinch of cinnamon and/or nutmeg

Method:

- Blend and enjoy

5. OVERNIGHT OATS

INGREDIENTS:

- 100 ml low fat milk (OR almond, rice, soy or coconut)

- 1 scoop vanilla protein powder

- 1/3 cup oats

- 1 tsp chia seeds

- 1 tsp coconut shavings

- 1 table spoon peanut butter

Method:

- Mix the oats, milk and chia seeds in a container. Put in fridge overnight.

- In the morning mix in half of the peanut butter.

- Top with the remaining peanut butter and coconut flakes.

Meal 2 and Meal 3

- Chose one of the recipes given in this section and use your quantities of chicken/ fish and olive
oil given in the ‘macros and meals’ section to construct your meal.
- To complete your meal 2 add your quantity of orange OR pear OR Papaya as a side serving.
- To complete your meal 3 add 1 cup COOKED brown rice as a side serving
1. GRILLED GINGER CHICKEN
INGREDIENTS:

- Skinless chicken breast

- olive oil

- 1 tablespoon soy sauce

- ¼ teaspoon salt

- 1 tablespoon ground ginger

- 1 tablespoon lemon juice

- 1/8 teaspoon garlic powder

Method:

- In a small mixing bowl, combine all the ingredients except the chicken.

- Put the chicken in a ziplock bag, pour the marinade in and seal the bag.

- Refrigerate for at least 4 hours or overnight.

- Grill chicken over medium heat for 4-5 mins, turn cook for another 4-5 minutes or until chicken
is done.

- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

2. BASIL CHICKEN

INGREDIENTS:

- Skinless chicken breast

- olive oil

- 1 garlic clove, finely chopped

- ½ extra - large chili

- 1 tablespoon fish sauce

- 1 teaspoon stevia

- ¼ cup fresh basil, chopped

- 1 teaspoon fresh mint, chopped

Method:
- Cut chicken into strips.

- Heat oil in pan. Add onion and garlic and sauté, stirring constantly until garlic is golden.

- Add chicken strips and cook for 8 – 10 minutes. Stirring frequently until chicken is cooked
thoroughly.

- Add fish sauce and stevia, sauté for 30 secs. Remove from heat, sprinkle on basil and mint.

- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

3. TERIYAKI CHICKEN
INGREDIENTS:

- Boneless, skinless chicken breast

- Olive oil

- 1 teaspoon stevia

- 2 teaspoon soy sauce

- 1 teaspoon apple cider vinegar

- 1/8 teaspoon ground ginger

- ½ clove garlic minced

- salt and pepper to taste

- Green onion (optional)

- 1/8 teaspoon sesame seeds (optional)

- broccoli and any other green vegetables

Method:

- Cut chicken into 2-inch pieces and steam broccoli or other green vegetable.

- Place a large skillet on medium-high heat. Add oil and chicken.

- Fry 2-3 minutes per side until nicely browned. If not browning, increase heat slightly.

- In a small bowl, whisk together stevia, soy sauce, ginger powder, garlic and vinegar.

- Add sauce mixture to chicken while on medium-high heat. Stir continuously until sauce is
reduced and coats chicken.

- Serve in bowls with green vegetable of choice, sesame seeds and green onion.
- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

4. ITALIAN HERB BRUSCHETTA CHICKEN

INGREDIENTS:

- Skinless chicken breasts

- Olive oil

- ¼ teaspoon dried oregano

- ¼ teaspoon dried parsley

- ¼ t teaspoon dried basil

- ½ teaspoon minced garlic

- salt to taste

For The Topping:

- 1 tomato, finely chopped

- 1/8  of a red onion , finely chopped OR 1 garlic clove finely chopped)

- 4 tablespoons shredded fresh basil

- olive oil

- salt to taste

Balsamic Glaze:

- 3 tablespoon balsamic vinegar

- ¼ teaspoon stevia

Method:

- Season chicken with oregano, parsley, basil, garlic and salt.

- Heat oil in a grill pan or skillet, and sear chicken breasts over medium-high heat until browned
on both sides and cooked through (about 6 minutes each side). Remove from pan; set aside and
allow to rest.

- Combine the tomato, red onion, basil, olive oil in a bowl. Season with salt. Top each chicken
breast with the tomato mixture.

- Serve immediately with balsamic glaze (optional).

For The Balsamic Glaze:

- (If making from scratch, prepare while chicken is cooking.) Combine stevia (if using) and vinegar
in a small saucepan over high heat and bring to the boil. Reduce heat to low; allow to simmer for
until mixture has thickened and reduced to a glaze. (If not using stevia, allow to reduce for 6-10
minutes on low heat).

- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

5. CHICKEN STROGANOFF
INGREDIENTS:

- Skinless chicken breast

- olive oil

- Salt and pepper to taste

- 1/4 tablespoon garlic chopped

- ¼ teaspoon tarragon medium onion , chopped

- ¾ cup mushroom sliced

- ¼ cup vegetable stock (recipe below)

- 1 tablespoon low-fat yogurt

Method:

- Heat oil in pan

- Season chicken with salt and pepper and cook until golden. About 2 mins each side.

- Add the onion and sauté until softened,

- Add the garlic, tarragon and mushrooms and cook for 2 minutes

- Add the stock and stir.

- Add the yogurt and stir well. Simmer for 5 minutes until sauce thickens

- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

6. INDIAN CHICKEN CURRY

INGREDIENTS:

- Skinless chicken breasts

- olive oil
- Salt and pepper to taste

- ¼ small onion, chopped

- 1 tablespoon curry powder

- ¼ teaspoon paprika

- 1 bay leaf

- ¼ teaspoon ground cinnamon

- 1/8 teaspoon fresh ginger root, grated

- 1 tablespoon tomato paste

- 1 tablespoon low fat yogurt

- 1/8 cup water

- 1 teaspoon lemon juice

- 1/8 teaspoon chili powder

Method:

- Heat oil in pan and saute onion until translucent. Add garlic, ginger, curry powder, paprika,
cinnamon, bay leaf, salt and pepper. Stir for two minutes

- Add the chicken, tomato paste, yogurt and water. Bring to a boil, reduce heat and simmer for 10
minutes

- Remove bay leaf, add lemon juice and chilli powder.

- Simmer for 5 more minutes or until the chicken has cooked through.

- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

VEGETABLE STOCK
INGREDIENTS:

- 10 cups water

- 1 medium-sized onion, unpeeled, studded with 4 whole cloves

- 2 cloves of garlic, unpeeled and lightly bruised

- 2 celery ribs with leaves, cut into large chunks

- 8 white mushrooms, halved

- 2 carrots, unpeeled and cut into large chunks

- 2 medium-sized tomatoes, quartered

- 8 fresh parsley sprigs

- 2 fresh dill sprigs

- 1 bay leaf

- 8 black peppercorns

- 1 teaspoon coarse salt

Method:

- Place water in a large, heavy pot. Rinse all the vegetables well, then add to pot. Bring to a boil,
reduce the heat and simmer, uncovered, for 1 hour. Adjust the seasonings to taste and simmer
for 30 minutes longer.

- Strain the broth; discard the bay leaf but reserve the vegetables to eat as is, or puree them and
use to thicken soups or sauces for stews. Let the broth cool to room temperature and then
refrigerate, covered, in a storage container or freeze. Refrigerated, it will keep about 4 days. This
recipe is easily doubled.

7. ROASTED FISH WITH TOMOATO OLIVE RELISH

INGREDIENTS:

- Any mild white fish

- olive oil, for rubbing fish

- 2 teaspoon SEAFOOD RUB, for rubbing fish (recipe below)

- 1/4 cup finely chopped cherry tomatoes

- 1/4 cup finely chopped black olives

- 1/4 cup finely chopped green olives

- 1 tablespoon lemon zest

- 2 tablespoon fresh-squeezed lemon juice (zest the lemon first, and then squeeze the juice)

- 2 tablespoons finely chopped fresh parsley

- salt and fresh ground black pepper to taste

Method:

- Turn on the oven or toaster oven to 400F/200C. Rub both sides of the fish with olive oil and
sprinkle with seafood rub, rubbing it into the fish, and put fish on a roasting sheet.
- Stir together the tomatoes, black olives, green olives, lemon zest, lemon juice and olive oil and
season with a tiny amount of salt and fresh-ground black pepper.

- Roast fish for 10-12 minutes, or just until it's barely firm to the touch. Serve hot, with a
generous serving of the tomato and olive relish spooned over.

SEAFOOD RUB
Servings: 6 (can be used to flavor all seafood)
INGREDIENTS:

- 1 teaspoon garlic powder

- 1 teaspoon salt

- 1/2 teaspoon paprika

- 1/2 teaspoon dried oregano

- 1/2 teaspoon dried thyme

- 1/2 teaspoon ground ginger

- 1/8 teaspoon cayenne pepper

- 1/8 teaspoon freshly ground black pepper

Method:

- Combine all ingredients and store in an airtight jar.

8. GARLIC SALMON
INGREDIENTS:

- salmon fillet

- Olive oil

- salt and pepper to taste

- 1 cloves garlic, minced

- 1 tsp oregano

- 2 slices lemon

- 2 green onions, chopped

- 1 tsp chopped parsley

Method:
- Grease foil with oil and place salmon fillet on top of one piece of foil. Sprinkle salmon with salt,
pepper, garlic and oregano. Arrange lemon slices on top of fillet and place a sprig of dill on top
of each lemon slice. Sprinkle fillet with chopped scallions.

- Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking
sheet or in a large baking dish.

- Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

- To this recipe your serving size of orange OR pear OR papaya to complete Meal 2 or 1 cup
cooked brown rice to complete Meal 3.

Meal 4
- Chose one of the recipes given in this section and use your quantities of beef and olive oil given
in the ‘macros and meals’ section to construct your meal.
- Add Fibrous Carbohydrates from the table given above to complete your meal

1. SPICED PEPPER BEEF

INGREDIENTS:

- Beef tenderloin/sirloin steak

- olive oil

- 1 tablespoon tomato paste

- 1/4 tsp soy sauce

- ¼ green bell pepper

- ¼ small onion, finely sliced

- ¼ tsp stevia (optional)

- Coarsely ground pepper, to taste

Method:

- Place beef between two pieces of wax paper or plastic wrap and pound with a rolling pin to
tenderize.

- In a small bowl mixing, combine tomato paste, water, soy sauce (and stevia if using). Whisk until
blended

- Heat oil in pan and cook beef for 4 minutes. Turning once.

- Add bell peppers, onion and saute.

- Add tomato paste mixture and reduce heat to low. Cover, let simmer for 12 -15 minutes or until
the beef is cooked as per your preference.

- Remove beef from pan and set aside.

- Bring the heat back up and add the ground pepper to the sauce in the pan. Stir and bring to a
boil.

- Boil for 2 minutes, stirring frequently until sauce has slightly thickened. Spoon over beef and
serve

- Add Fibrous Carbohydrates from the table given above to complete your meal

2. THAI BEEF KEBABS

INGREDIENTS:

- Beef tenderloin/sirloin steak, cut into cubes

- olive oil

- ½ tablespoon lemon juice

- ¼ tablespoon soy sauce

- ½ tablespoon garlic, minced

- ¼ tsp red pepper flakes

- ¼ tsp ground black pepper

Method:

- Combine the lemon juice, soy sauce, garlic, red pepper flakes and black pepper.

- Place the beef in a ziplock bag and pour the marinade in the bag. Seal the bag and refrigerate for
two hours or overnight.

- Pre-heat grill on high. Thread beef cubes onto 2 skewers and place on fully heated grill.

- Turn steak every minute or two to brown on all sides.

- Add Fibrous Carbohydrates from the table given above to complete your meal

3. BEEF STIR FRY

INGREDIENTS:

- Beef tenderloin/sirloin steak, cut into strips

- olive oil
- 1 cup mushrooms, thinly sliced

- 1/4 tablespoon soy sauce

- ½ tablespoon white vinegar

- ¼ teaspoon chopped garlic

- ¼ teaspoon black pepper

- ¼ teaspoon white pepper

- Salt to taste

- 1/2 cup broccoli, steamed

- ½ cup carrots, julienned

Method:

- Combine the soy sauce, white vinegar, chopped garlic, black pepper, white pepper and salt.

- Marinate the beef strip in mixture for at least 30 minutes,

- Heat oil in pan, add beef mixture and stir fry for 20 minutes

- Add broccoli, carrots and mushrooms and stir fry until meat is cooked to preference

- Add chili and stir fry for another 3 minutes. Serve

- Add Fibrous Carbohydrates from the table given above to complete your meal

Meal 5
- Chose one of the recipes given in this section and use your quantities of egg whites and olive oil
given in the ‘macros and meals’ section to construct your meal.
- Add Fibrous Carbohydrates from the table given above to complete your meal

1. EGG WHITE PIZZA

INGREDIENTS:

- egg whites

- olive oil

- 2 tbsp tomato sauce

- ½ tsp oregano

- 1 low-fat cheese slice

- 2-3 sliced mushrooms

- 1 serving black olives sliced

- ¼ cup sliced bell pepper

Method:

- Heat oil in medium sized non-stick frying pan to medium heat

- When pan is warm, pour in egg whites and sprinkle some salt and pepper on.

- Let eggs cook until just starting to set.

- When the eggs are ready carefully flip over in the pan and take it off the heat.

- Mix tomato sauce with oregano and spread over the egg whites, add veggies and top with
cheese.

- Turn the heat down to low, cover with a lid and put the pan back on the heat until the cheese is
all melted.

- Add Fibrous Carbohydrates from the table given above to complete your meal

2. POACHED EGG WHITE SHAKSUHKA

INGREDIENTS:

- egg whites

- olive oil

- 1 cup diced red bell pepper

- 1 cup chopped onion

- 4 cloves garlic, minced

- 2 tablespoons tomato paste

- 1 tablespoon chopped pepper

- 3 cups diced tomatoes

- 1 teaspoon ground cumin

- Salt and pepper to taste

- ½ cup spinach

- ¼ cup low fat yoghurt

Method:

- Heat olive oil in large skillet over medium heat. Add bell pepper, onion, garlic, pepper and
tomato paste; cook 3 minutes. Add tomatoes, cumin, pepper and salt. Simmer 20 minutes.
- Stir in greens and make four impressions in the sauce. Gently slip two egg whites into each
impression. Gently poach whites, 10 minutes or until firm. Cover the skillet if necessary.

- Serve the shakshuka from the skillet. Serve with a spoonful of low fat yogurt

- Add Fibrous Carbohydrates from the table given above to complete your meal

3. CHESSY EGG WHITES IN A MUG

INGREDIENTS:

- egg whites

- 1 tbsp low fat milk

- 1/8 tsp salt

- ½ garlic clove minced

- 2 low fat cheese slice

- 1/8 tsp chopped basil

- olive oil

Method:

- Grease inside of a large microwave-safe mug with the oil.

- Slice the cheese into strips and stir together eggs, milk, half of the cheese, salt, herbs, and
pepper in mug with a fork

- Microwave mug on HIGH 1 minute.

- Stir; microwave about 30 seconds longer or until eggs are set. Sprinkle with remaining cheese.

- Add Fibrous Carbohydrates from the table given above to complete your meal

4. MEDITERRANEAN FRITTATA

INGREDIENTS:

- 2-3 brown mushrooms, sliced

- handful of fresh spinach

- egg whites

- kosher salt

- 1 low fat cheese slice

- hot sauce if desired

 - olive oil

Method:

- Heat olive oil in large non-stick skillet over medium heat.

- Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice.

- Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted.

- Whisk the egg whites in a bowl until light and frothy, add a pinch of salt and pour into the
mushroom and spinach mixture. Top with low fat cheese slice.

- Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a
more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg
runs under the cooked part and cook for another minute.

- Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have
cooked through. Remove from the oven and cut into wedges. Serve with hot sauce if desired.

- Add Fibrous Carbohydrates from the table given above to complete your meal

FIGHTER DETOX JUICE

Servings: 1
INGREDIENTS:

- 1 medium beetroot
- 3-5 medium carrots
- 3-4 celery sticks (use the whole stick and not only the leaves)
- Mint to taste
- 1 cucumber
- 1 lemon’s juice to each serving
- ONE APPLE (with skin)

Method:

- Add all ingredients to the juicer.

- Juice and drink immediately

The best way to predict the future is to create it. May the next few weeks be a period of magnificent
transformation!

Live well, live free

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