YOU’RE QUANTITIES

BREAKFAST:

For ​MEAL 1 (Breakfast) ​you will ​EITHER​ be having:

8-10 EGG WHITES ​(no egg yolks)​, ONE TABLE​ ​SPOON OF OLIVE OIL​ as well
as ​ONE SLICE OF WHOLE WHEAT BREAD​.

OR​, if you are having the ​Breakfast Protein Power Pump Shake ​(recipe
given below), use ​TWO SCOOPS of PROTEIN POWDER, ONE MEDIUM
BANANA , ONE TABLE SPOON PEANUT BUTTER​ and the rest of the
ingredients according to the recipe provided in the ‘breakfast recipe’
section below.

When preparing the rest of your meals, please refer to the table given below,
which will guide you in terms of food groups. You can then fit in the desired
ingredient where the option is given.

MEAL 2​ = ​High Carb (Carbohydrates from group 2 can also be used in unlimited
quantities and as per liking)

• 85 grams Protein (Chicken/ Fish/ Beef)

• ¼ cup Carbohydrate from Group 1 (Brown Atta/ Brown Pasta/ 80 grams Sweet
Potato) or if you want to eat a fruit from Carbohydrate Group 3 (1 apple) then you
will have to skip the Carbohydrates from Group 1 and eat the fruit instead.

• 1.5 tea spoons of Olive Oil (or any of the fats given in the table below)

(Water 250 ml)

MEAL 3​ = ​High Carb (Carbohydrates from group 2 can also be used in

 unlimited quantities and as per liking)

• 85 grams Protein (Chicken/ Fish/ Beef)

• 1/4 cup of Carbohydrate group 1 (Brown Roti/Brown Pasta/ 100 grams Sweet
Potato)

• 1.5 tea spoons of Olive Oil (or any of the fats given in the table below)

MEAL 4​ = ​Low Carb (Carbohydrates from group 1​ ​or 3 will not be used
here)

• 70 grams Protein (Chicken/ Fish/ Beef)

• Carbohydrates from Group 2 in unlimited quantities (Only GREEN/ FIBROUS

VEGETABLES)

• 1 tea spoon of Olive Oil (or any of the fats given in the table below)

• Water 250 ml

MEAL 5​ = ​Low Carb​ ​(Carbohydrates from group 1 or 3 will not be used

here)

• 70 grams Protein (Chicken/ Fish/ Beef)

• Carbohydrate from Group 2 in unlimited quantities (Only GREEN / FIBROUS

VEGETABLES)

• 1 tea spoon of Olive Oil ( or any of the fats given in the table below)

• Water 250 ml

IMPORTANT NOTES:

1. ​AFTER MEAL 5 ​you must consume ​ONE​ serving of the ​FIGHTER​ ​DETOX JUICE
(recipe given below). However, you will not put an apple in the daily juice like you
will on Sunday ( detox day)

2. For those who are buying the Protein Shake, please ensure you purchase a
WHEY AMINO ISOLATE​ protein powder. Most recommended brands are ‘​Whey
Metabolic Extreme 60​’, ‘​Isopure​’ and ‘​On​’. Make sure you get it in CHOCOLATE as
that is the flavor required for the ​Breakfast​ ​Protein Power Pump Shake​- if you
prefer any other flavor let us know and we will send you a recipe to suit that.

Karachi:​ The protein powder is easily available at GNC (Zamzama), Agha’s

Supermarket, Farid’s Pharmacy or TEE-EMM Mart (Creek Vista)

Lahore:​ The protein powder is easily available at GNC ( M.M Alam Road), Al- Fatah
Super Store ( Liberty Market)

3. ​Karachi:​ Whole Wheat Atta, Brown Rice, Oat Bran, Gogi Berries and Brown
Pasta are all easily available from Neco's.

Lahore:​ Whole Wheat Atta, Brown Rice, Oat Bran and Brown Pasta are all easily
available from Jalal Sons ( Main Market) or Al Fatah ( Liberty Market). ​Please
ensure that the brand used for Brown Atta/ Brown Rice is ‘Daali’. Diabetic Atta
and Diet Atta cannot be used.

4. You must get ​1000 mg L Glutamine pills​ from GNC, ​1800mg BCAA pills​ (Branch
Chain Amino Acids) and a good ​Multi-Vitamin​ to support your immune system
throughout this workout. With breakfast have one pill of your Multi-Vitamin. Have
one BCAA and one L-Glutamine pill before the workout and one each after the
workout. ​(If you are having the Protein shake for breakfast you need not have
the L-Glutamine and BCCA pills as the two are present in the shake. However,
you must still have the Multi-Vitamin). ​For women the recommended Multi Vit is
‘Women’s Ultra Mega Active’ from GNC.

5. You must buy a ​Food Weighing Scale​ from Agha's (​Karachi​) or Al- Fatah (
Lahore​). This is very important as you need to weigh your meat ​before​ cooking it.
You must also only use ​Measuring Cups​ to measure your ​uncooked quantities​ of
Brown Rice, Brown Atta etc. and do not use any old cup you find in your kitchen.
 6. All ​Protein​ used ( for example Chicken/ Fish/ Beef) must be ​SKINNED,
DEBONED AND MEASURED ON THE WEIGHING SCALE BEFORE COOKING.

* YOU MAY CONSUME ​BEEF​ FOR YOUR PROTEIN AS WELL, HOWEVER YOU
MUST ENSURE THAT YOU DO NOT USE BEEF FOR MORE THAN 1 MEAL IN A DAY*

7.​ To MEAL 4 AND 5 please make sure to add a GREEN SALAD ( using items
mentioned in Carbohydrates Group 2 in UNLIMITED QUANTITIES). This will aid
immensely in FAT LOSS and keep you feeling and looking healthy.

8. For ​PRE​ and ​POST WORK OUT NUTRITION​ blend ​ONE SCOOP OF WHEY
PROTEIN POWDER​ in ​TWO GLASSES of WATER​. Then divide it into ​TWO
SERVINGS​. Drink ​ONE SERVING IMMEDIATELY BEFORE​ the workout and ​THE
OTHER SERVING IMMEDIATELY AFTER​ the workout. This is very important to
prevent muscle break down while you are following the intense work out
routines.

Here is an example Meal Plan for you (you must follow the timings of the meals
given in this example – ​IF YOU ARE THE MORNING CLASS THE TIMINGS FOR
YOUR MEALS ARE MENTIONED IN 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)

Meal 1​: 9.30 am - Breakfast

Meal 2​: 12.30pm - Chicken Sandwich in brown bread

Meal 3​: 3.30 pm - Chicken Keema with roti

Meal​ 4​: 6.30 pm - Chicken Breast with Group 2 Carbs (choose a variety of them)

7.30 pm - ​Work out

8.00 pm - ​Work out complete

Meal 5​: 9.30 pm - Chicken Kebabs with Group 2 Carbs

After Meal 5 consume one serving of Detox Juice

Saturday MEAL 3 (3.30pm) is CHEAT MEAL​. You can eat whatever you like for a
bracket of three hours (example pizza and a brownie or burger and fries with
pudding – anything you have been craving all week). However, at 6.30pm you
must​ have your regular Meal 4 before the work out and then continue with Meal
5 etc.

Sunday is a detox day​- you will not be consuming any food (not even tea or
coffee) or working out. Instead, you must consume the detox juice (recipe
provided below), 6 times through the day, every 3 hours. The recipe provided
below will make 1 mug of the juice which will only suffice for 1 of the 6 meal
substitutes. You must make 6 mugs (one for each meal substitute). Please ensure
you use a ​vegetable juicer​ to make your detox juice and NOT a blender!

All the Masalas and Recipes below are an example. You can use Recipes and
Masalas based on your own taste, for example spices and onions. However, you
must stick to your fat, protein and carb requirement for each meal as provided
above.

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.

IMPORTANT:
Make sure to 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) and
also make sure 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)

Make sure you always note the EXACT time at which the workout has ended so
that you can be spot on with the meal timings as mentioned in the above
 paragraph.

If you are doing these workouts at your own time at home make sure you follow
the same guidelines.

The groups mentioned above on the ‘your quantities’ page have been put
together in the list below (on the next page that immediately follows). Please
refer to this list every time you have to make a meal to avoid mistakes.

Recommended Food List:

PROTEINS:

Skinless Chicken Breast

Skinless Turkey Breast
White Fish
Salmon
Tuna
Sole

Lean Beef
Egg Whites
Protein Powder (Isolate)
Fat Free Cottage Cheese

CARBOHYDRATES GROUP 1:
Complex Carbohydrates:
Grains, Starch, Legumes (ONLY TO BE USED IN MEAL 1, 2 OR 3)

Whole Wheat Atta

Rolled Oats or Oat Bran
Sweet Potato
Quinoa
Brown Rice​( recommended for use after the first 42 days only)
Whole Wheat Pasta
Rye Bread
Lentils ​(recommended for use after the first 42 days only)
Corn ​(recommended for use after the first 42 days only)
Beans ​(recommended for use after the first 42 days only)
Peas ​(recommended for use after the first 42 days only)

CARBOHYDRATES GROUP 2:
Fibrous Carbohydrates:
Vegetables and Salad ( Items from this group can be used in unlimited
quantities)

Spinach
Asparagus
Brussel Sprouts
Green Beans
Cauliflower
Lettuce
Peppers
Mushrooms
Tomato
Artichokes
Cabbage
Fennel
Cucumber
Onion
Rocket
Pumpkin
Squash
Broccoli
Carrots
Sprouts
AND ALL LOCAL VEGETABLES

CARBOHYDRATES GROUP 3:
Simple Carbohydrates ( ONLY TO BE USED TO MEAL 1, 2 OR 3):
Fruit

Apple
Banana

FATS and OILS:

Fish Oil
Peanut Butter, Butter
Walnuts, Almonds
Olive Oil, Coconut Oil
Almond Butter

Foods found in the Carbohydrate Group 2 section, namely fibrous

vegetables and salads, can be eaten in unlimited quantities. This will
help with any cravings or hunger pangs.

The Fighter Detox

Use a ​JUICER MACHINE (and not a blender) ​to extract juice from all the foods below
and mix together:
1 medium beetroot
3-5 medium carrots
3-4 celery sticks (use the whole stick and not only the leaves)
10-12 spinach leaves
Mint to taste
1 cucumber
1 lemon’s juice to each serving
On ​Sunday only​, add ONE APPLE (with skin) to each serving of juice. The detox juice you will have from
Monday to Saturday will NOT have an apple in it- all other ingredients must be added though.

LET’S GO:
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)​ 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 ( egg plant), 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 Nandos 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!

Let the taming begin!

BREAKFAST RECIPES:
Breakfast Protein Power Pump Shake​: ​This is the breakfast mentioned on page 1
Ingredients:

½ - 1 banana
100ml skim milk
peanut butter
some coffee
scoops chocolate whey protein powder
Crushed ice cubes to taste

Blend thoroughly in a blender

NEW ON THE MENU​ - Cinnamon Roll Smoothie​: Suitable for meal 4 or 5. For meal
1 or 2 please add a banana
Ingredients:
100 ml almond milk/ fat free milk
1-2 scoops vanilla protein powder
Few drops vanilla extract
Pinch cinnamon powder
½ tea spoon stevia
Flaxseed ( use as per your fat requirements)
Ice
Blend thoroughly in a blender

NEW ON THE MENU​ ​- Peanut Butter and Jelly​: Suitable for meal 1, 2 or 3
Ingredients:
1-2 scoop vanilla protein powder
100 grams fat free yoghurt
100 ml almond milk/ fat free milk
½ tea spoon Stevia
50 grams of green grapes
Peanut Butter (use as per your fat requirement)
Ice

In a high speed blender add the yoghurt, milk, Stevia, and grapes. Blend until you can no longer see the
grape skins. Now add the peanut butter, protein powder and ice and blend till smooth.

NEW ON THE MENU​ ​– Blueberry and Lemon over night Oats​: Suitable for
meal 1, 2 or 3
Ingredients:
1-2 scoops of vanilla protein powder
100 grams of fat free yoghurt
A pinch of blueberry powder (or 50 grams blueberries)
½ tsp Stevia
100 ml almond milk (or fat free milk)
One Lemon’s juice
A pinch of salt
1/3 or ¼ cup whole grain rolled oats
1/2 teaspoon vanilla essence
1 table spoon chia seeds
Almonds

In a bowl mix the vanilla protein powder, raw oats, chia seeds, almond milk, stevia, pinch of salt, and
lemon juice. In a separate bowl mix together fat free yoghurt and blueberry powder ( or blend in 50
grams blueberries). Now in a tall glass layer the two mixtures until you run out of both. Cover with cling
film and leave in the fridge over night. Before serving top with a few fresh blueberries and 3-4 sliced
almonds. If you are unable to find blueberries us strawberries instead.

​ anilla and Almond Gogi Berry Protein Bars​ ​: This

NEW ON THE MENU​ -​ V
is suitable for meal 4 or 5
Ingredients:
8 scoops of vanilla protein powder
½ cup whole grain rolled oats
1/3 cup chunky peanut butter
I cup almond milk
One lemons zest
Handful gogi berries
10 sliced almonds

In a bowl mix the vanilla protein powder and oats. In a stand mixer ( or blender) slowly beat peanut
butter, lemon zest, almond milk until well combined. Now gradually add the protein powder mixture
and keep blending until smooth. Line a 8” x 8” baking pan with parchment paper or foil and spread the
mixture evenly on top. Using a flat spoon make sure the mixture is leveled. Top with sliced almonds and
gogi berries. Cover with plastic wrap and leave in the fridge over night. Slice into 10 bars. Store in an air
tight container.
The Berry Boost​: ​Suitable for breakfast or meal 2
Ingredients:

50g strawberries
50g blueberries
handful of goji berries
scoops strawberry or vanilla whey protein shake
Crushed ice cubes to taste
Top with chopped almonds

Blend thoroughly in a blender

If you are unable to find blueberries use 100 grams strawberries instead.

The Energizer​: This​ is suitable for breakfast or meal 2

Ingredients:

1 small banana
100g strawberries
2 tbsp finely ground rolled oats or oat bran
scoops vanilla or strawberry whey protein shake
Crushed ice cubes to taste
Add chopped walnuts
Place all the ingredients in a blender and blend thoroughly

The Plumptress​ ​: ​This is suitable for breakfast or meal 2

Ingredients:

2 small plums depitted

100ml fat free yoghurt (no added sugars)
scoops of vanilla whey protein powder
Crushed ice cubes to taste
Flax seeds (1 table spoon for men and 1 tea spoons for women)

Blend thoroughly in a blender

The Kiwi Can​: This is suitable for breakfast or meal 2

Ingredients:
150gs strawberries
100gs kiwi
Scoops vanilla whey protein powder
Crushed ice to taste
Ground Flaxseed
Blend thoroughly in a blender and gobble!
The Protein Junkie:​ ​This is suitable for breakfast or meal 2
Ingredients:
1 banana
150 ml fat free milk
150 ml fat free yoghurt
scoops of vanilla whey protein shake
Tiny bit cinnamon
Some Stevia for sweetness
Ground Flaxseed

Blend thoroughly in blender

CONTINENTAL MEALS
CHICKEN RECIPES

NEW ON THE MENU ​– ​CHICKEN SPAGHETTI BOLOGNESE –​ ​This is suitable for

meal 2 or 3

INGREDIENTS
YOUR QUANTITY OF extra-virgin olive oil
half medium onion, finely chopped
half medium carrot, finely chopped
2 cloves garlic, minced
YOUR QUANTITY OF whole-wheat pasta
YOUR QUANTITY OF ground beef or chicken
1 diced tomato
1 tablespoon tomato paste
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

PREPARATION
Heat oil in a large nonstick skillet over medium heat. Add onion, carrot and garlic; cook, stirring
occasionally, until just tender, 6 to 8 minutes.
Meanwhile, bring a large pot of water to a boil. Add pasta and cook according to package directions.
Drain.
Add minced meat to the vegetables and cook, breaking up with a wooden spoon, until cooked through.
Stir in tomato and tomato paste; reduce heat to medium-low, cover and simmer, stirring occasionally, for
10 minutes. Remove from the heat and stir in salt and pepper. Serve the pasta with the sauce.

TIPS
you may also add chopped mushrooms to your sauce
Herby Chicken Breasts​ ​– This is suitable for meal 4 or 5. If you’d like to have it in meal 2 or 3 add
brown pasta or one slice whole wheat bread.

Ingredients:
chicken breast, skinned and deboned
2 sliced tomatoes
Basil leaves or oregano
Thinly sliced low fat cottage cheese
olive oil
Preparation:
Place breast on baking sheet. Place tomato, basil and cheese mixture over breast. Drizzle with olive oil
Bake for 20 minutes at 200 degrees Celsius.

Chicken/ Beef / Fish Kebabs​ ​– This is suitable for meal 4 or 5. If you’d like to have it in meal 2 or
3 add sweet potato or one slice whole wheat bread.

Ingredients​:
chicken or turkey breasts/ lean beef/ fish, skinned and cubed
Green chilies, 1 sliced red or yellow pepper
curry powder
fat free yoghurt
Preparation:
Thread the chicken and vegetables alternately on skewers. Mix curry powder and fat free yoghurt into
paste. Brush over skewers. Grill for 5-7 minutes per side

Lemon Chicken Breasts​:​ ​This is suitable for meal 4 or 5. If you’d like to have it in meal 2 or 3 add
brown pasta or one slice whole wheat bread.

Ingredients:
chicken breasts, banged with a meat mallet until thin
peanut oil or coconut oil
chopped coriander leaves
15 ml lime juice
Chopped onion
red pepper
Salt and pepper

Preparation:
Mix all the ingredients and spread on both sides of the chicken. Sprinkle with salt, pepper. Grill until
cooked through. Garnish with chopped coriander and lime wedges

NEW ON THE MENU​ ​– ​SPAGHETTI WITH SPINACH PESTO AND CHICKEN MEAT
BALLS​ – ​This is suitable for meal 2 or 3
Spinach Pesto
 (This Pesto will be enough for ​FOUR​ ​servings​. You can store the unused amount in the
fridge/freezer – make sure to cover the pesto before you store it with plastic wrap)

∙ 2 cups fresh baby spinach leaves

∙ 2 -3 garlic cloves (3, if you want it a bit spicy)
∙ 1/4 cup toasted walnuts
∙ 1/4 cup olive oil
∙ 1/4 grated low fat parmesan cheese
∙ 1/8 teaspoon salt
∙ freshly ground pepper

Chicken Meatballs

∙ 1 pound ground Chicken meat

∙ 1/4 cup finely chopped onion
∙ 2 large cloves garlic, minced
∙ 1/4 cup Balsamic Vinegar
∙ 2 tablespoons chopped baby spinach leaves
∙ 2 tablespoons crumbled low fat feta cheese ( or Cottage Cheese)
∙ 2 egg whites, lightly beaten
∙ 1/2 teaspoon salt
∙ Freshly ground black pepper

Directions

Spinach Pesto
1. Use a knife to roughly chop the garlic, then add it to a food processor. Add the walnuts and
pulse a few times. Add the spinach and pulse a couple more times. Slowly drizzle in the olive oil
until the mixture comes together. Remove the pesto from the food processor and add the
cheese, salt and pepper, stir to combine. Serve over ​YOUR QUANTITY​ of hot ​WHOLE WHEAT
PASTA ​using a little pasta water to loosen the sauce slightly if needed.

Chicken Meatballs
1. In a medium frying pan over medium heat, saute the onions and garlic until the onions are
translucent, about 6 minutes.
2. Combine the chicken with all other ingredients, and the onion mixture in a large bowl; try not
to overmix the mixture, overmixing will make the meatballs tough and dry. Lightly form the
mixture into 1-inch balls and place them on a baking sheet then put them in the oven to bake
on a middle rack for about 15 minutes. You should stay close to the oven while the meatballs
are cooking since they could easily burn. You may need to raise the meatballs to a higher rack
at the end of the process to brown the tops and to ensure the meatballs are cooked through.

Make sure that after you divide your meat balls into 1-inch balls (before cooking them) you
weigh them on your food weighing scale to ensure that you only cook the amount of chicken
that you require for your meal. The rest of the Chicken Meat Ball mixture can be stored in the
freezer to be used later.

QUICK​ ​QUIRKY​ ​SALADS

Strawberry Soiree​ - ​This Is suitable for meal 2 or 3
Ingredients:
chicken breast, skinned and deboned
2 cups of mixed lettuce
100 g chopped strawberries
20-40g of low fat cottage cheese
1 TBS balsamic vinegar
Preparation:
Grill or fry chicken breast for 3-4 minutes per side to taste. Toss the lettuce, strawberries, cheese and
balsamic. Top with chicken pieces.

Apple and Waln Salad​ ​– This is suitable for meal 1 or 2

Ingredients:
1 chicken or turkey breast, skinned and deboned, cubed
½ cup of fat free cottage cheese
2 cups of mixed lettuce
1 chopped apple
6 walnuts, chopped
Lemon juice
Stevia to taste
Preparation:
Dry grill or fry chicken breast for 3-4 minutes per side to taste. Mix the chopped apple and walnuts,
cottage cheese, lemon juice and sweetener and then add the lettuce. Finish topped with chicken pieces.

Good Ol’ Chicken Salad​ –​ This is suitable for meal 4 or 5

Ingredients:
Shredded Chicken breast
60g boiled lentils
Some broccoli, cut into pieces
2 egg whites
Pumpkin seeds
½ chopped avocado
basil leaves
½ lemon
olive oil
Preparation:
Bring a pan of lightly salted water to the boil. Add in the egg and broccoli florets. After a couple of
minutes remove the broccoli and run under cold water. Remove the egg after another couple of minutes
and cool under cold water before peeling and slicing. Drain the lentils. For the salad: Later the broccoli
on the bottom, followed by the lentils, then egg and the fresh basil. Add the shredded chicken, the
avocado and finally the toasted seeds and then season with salt and pepper. Now add dressing.

NEW ON THE MENU

Mini Chicken and Tuna Wraps/ Rolls​ ​: This is suitable for meal 4 and 5
Ingredients:
Lettuce Leaves
Spinach Leaves
Chicken Breast ( sliced) or Tuna
Sliced Onion
Sliced Carrot
Small slice of Avocado ( or some Olives)
Salt and Pepper

Preparation:
To make your wrap, place the spinach leaves onto the lettuce leaf, add the chicken breast slices or tuna
on top, now add the sliced onion and carrot along with the avocado or olives, season with salt and
pepper, and wrap into a roll.

Something’s Fishy! FISH RECIPES

Lemony Fish Fillets​ ​– This is suitable for meal 4 or 5. For meal 1 or 2 add boiled quinoa or sweet
potato

Ingredients:
Boneless fish fillet
Chopped fresh parsley
Grated lemon zest
Breadcrumbs from whole grain bread
olive oil
Preparation:
Place fillets on baking sheet. Mix parsley, lemon zest, breadcrumbs and olive oil and layer onto fish. Bake
for 15 minutes at 200 degrees

Tangy Fish Fillets​ ​- This is suitable for meal 4 or 5. For meal 2 or 3 add brown pasta or sweet potato
Ingredients:
Boneless fish fillets
1 tbsp chili sauce
Grated zest of 1 orange
Spring onions, sliced
Chopped fresh coriander
Coconut or sesame oil
Preparation:
Place fish on baking sheet. Mix the chili sauce, orange zest, spring onion, coriander and sesame oil and
add over fish. Bake for 20-30 minutes at 200 degrees Celsius.

Tuna Salad​ -​ This is suitable for meal 4 or 5. For meal 2 or 3 add chopped apple or boiled quinoa.
Ingredients:
Canned tuna in brine ( drained)
1 cup chopped carrots, celery, green peppers, onion
olive oil
Lemon juice
Salt and pepper
Preparation:
Drain the tuna before adding olive oil and mix. Add lemon juice and chopped vegetables.

Summer’s Salmon​ ​– This is suitable for meal 4 and 5.​ ​For meal 2 or 3 add boiled sweet potato or
quinoa.

Ingredients:
salmon fish fillets
olive oil
1 teaspoon ginger
Lemon juice
Parsley, chives, dill chopped
Preparation:
Place fish on baking sheet. Mix the lemon juice, oil, ginger and herbs and then drizzle over the fish. Grill
for 5-7 minutes on each side

BEEF RECIPES

NEW ON THE MENU​-​ BEEF BURGERS WITH MUSHROOM SAUCE​ – ​This is

suitable for meal 2 or 3

Make sure you use only BROWN BUNS (available at Pie in the Sky and Neco’s)
Depending on your quantity of carbohydrates per meal, use either both halves of the bun or simply lay
your burger patty on the lower half of the bun and eat away ( avoid both sides of the bun basically- eat
only half of it).
You may also substitute the ground beef used for the patty with minced chicken!

INGREDIENTS FOR THE PATTY:

1 kg Ground Beef
1 Onion
2 Table spoons Worcestershire Sauce ( easily available at any super market)
1 ½ Tea spoon Black Pepper
2 Tea spoons Salt
1 Table spoon Tomato Sauce ( ketchup)
1 Table spoon Low Fat BBQ Sauce ( optional)
A drizzle of olive oil

Chop the onion finely or grate using a vegetable shredder and add to the beef. Now add the rest of the
ingredients and mix well. Divide and form into patties. W​ eigh them to ensure that you have the
exact amount mentioned in your protein requirement for each meal.
You can freeze the patties if you like and only defrost them when needed for a specific meal. T
​ o cook a
patty, take HALF your specified amount of olive oil for each meal​, add to a non-stick pan and
cook the patty for 2-3 minutes on each side.

INGREDIENTS FOR THE MUSHROOM SAUCE

5-6 Mushrooms finely chopped
1 Cup Water
Half Tea spoon Chicken Stock powder or Half a Chicken Cube
1 ½ Tea spoon Balsamic Vinegar
Olive Oil
1 Table Spoon Fat Free Yogurt
1 Tea Spoon Fat Free Milk (optional)

To make the mushroom sauce first blend 2 mushrooms in a blender with the water and chicken stock​.
Now in a separate pan add THE OTHER HALF of your olive oil quantity for this meal and sauté
the left over​ ​mushrooms in it​. Now add the Balsamic Vinegar and let it cook until the mushrooms
seem dry. Now add your mushroom and stock mixture to the pan and let it thicken. Once thick add the
yogurt and milk.
You may cook the sauce until it reaches the consistency that you most prefer.
Finally, layer your patty onto your brown bun and top up with the sauce for a scrumptious afternoon
meal!

Beef n Mushrooms​– This is suitable for meal 4 or 5. For meal 2 or 3 add sweet potato
Ingredients:
Steak pieces
1 cup sliced mixed mushrooms
olive oil or olive butter
salt and pepper
50 ml chicken stock
dried thyme
1 crushed garlic clove
Preparation:
Sear the steaks on a skillet or pan on medium high for about 2 to 3 minutes per side while seasoning
each side with a pinch of salt and pepper. Remove the steaks and reduce the heat to medium. Put the
olive oil, thyme and garlic in the skillet, stirring frequently and scraping with a spoon to release the
brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms and stir until they
soften
Beef with Vegetables​ ​- This is suitable for meal 4 and 5 .
Ingredients:
beef strips
4 cups of vegetables: broccoli, carrots, cauliflower, red peppers, green beans, onion
minced garlic
olive oil
Herbs and spices
Preparation:
Heat oil in deep pan and add onions and garlic and cook a little before adding beef strips. Add
vegetables and spices and stir fry till ready

Beef Salad​ - This is suitable for meal 4 and 5. For meal 2 and 3 add sweet potato
Ingredients:
Beef steak sliced
½ cup sliced mushrooms
chopped walnuts
2 cups ice berg lettuce
balsamic vinegar
olive oil
Preparation:
Heat oil in pan until hot and then add beef slices. Now add mushrooms and balsamic vinegar. When
ready layer over greens and top with walnuts

NEW ON THE MENU

Mini Wraps/ Rolls​ - This is suitable for meal 4 or 5

Ingredients:
A few slices of Beef/ Chicken/ Turkey Pastrami (thinly sliced cold cuts) to use for the wrap itself
Sliced Onion
Fat Free Cottage Cheese
Salt and Pepper
Preparation:
To make your wrap, place the cottage cheese and sliced onion onto your beef/ chicken/ turkey pastrami
(cold cut), season with salt and pepper, and wrap into a roll.

ALL DAY LONG BREAKFAST EGGS

Make sure you do not have eggs in more than one meal per day as a substitute for any other kind of
protein.

NEW ON THE MENU​ - Gordan Ramsey Buttery Scrambled Eggs made Healthy ​–
This is suitable for meal 4 or 5. For meal 1, 2 or 3 add one slice whole wheat toast.
Ingredients:
5-8 egg whites
2 knobs olive butter, separated
2-3 tea spoon low fat cream cheese (or low fat cottage cheese)
Splash of olive oil
Salt and pepper
Preparation:
Heat a deep pan on the stove and spray with a little bit of olive oil. Beat your egg whites in a blow and
add 1 small knob olive butter. Now lower the heat of the stove to the lowest point and add the eggs to
the deep pan and keep stirring to make sure they do not stick or curdle too much. Take off the heat and
add 1 tea spoon fat free cream cheese, put back onto the heat and keep stirring. Once the egg whites
begin to thicken add the salt and pepper and 1 tea spoon cream cheese along with your second knob of
butter. Take off the heat and serve immediately. Ensure that the eggs do not overcook!

No Cream Creamy Scrambled eggs​ ​– This is suitable for meal 4 or 5. For meal 1, 2 or 3 add one
slice whole wheat toast.

Ingredients:
5 egg whites
1 table spoon skim milk
Chopped chives
Salt and pepper
Mixed herbs
Preparation:
Beat the eggs and milk and then dd seasoning and herbs. Pre-heat pan and then fry until cooked

Simple No Fuss Omelets​ ​- ​This is suitable for meal 4 or 5​. ​For meal 2 or 3 add one slice whole
wheat toast.

Ingredients:
5 egg whites
mushrooms sliced
low fat cheese slice ( Happy Cow) shredded
Salt and pepper to taste
Mixed herbs
Preparation:
Beat the eggs with seasoning and herbs. Add mushrooms. Fry until cooked and top with cheese.
You may also add green chili, red chili, olives, onions and coriander.

OAT RECIPES
Breakfast Protein Oats ​– This is suitable for meal breakfast, meal 2 or meal 3
Ingredients:
1/3 cup or ¼ cup oatmeal (100 percent whole grain oats or oat bran)
scoops protein powder (any flavor desired: strawberry or vanilla)
50g chopped strawberries
Water according to desired consistency
Nuts ( almonds and walnuts)
Gogi berries handful
Preparation:
Combine oats in water and cook for 2 to 3 minutes. When oats are cooked and cooled stir in protein
powder.Add strawberries, nuts and gogi berries on top.

Oaty Pancakes​ ​– This is a suitable for breakfast, meal 2 or meal 3

Ingredients:
raw oats
5 egg whites
Stevia sweetener (optional)
peanut butter (optional) or otherwise use olive oil
Preparation:
Beat egg whites and add the raw oats and continue to mix. Leave to cool for around 10 minutes. Heat a
nonstick pan and add some olive oil to it. Pour pan cake mix onto pan and griddle on medium heat on
both sides. Add optional peanut butter spread on cooked pancake

SULTRY SANWICHES
Tuna/ Shredded Chicken Sandwich​ - This is suitable for meal 2 or 3
Ingredients:
30 grams softened fat free cottage cheese
olive oil
150g can chunk tuna or Shredded chicken
chopped green onion
shredded carrot
15ml lemon juice
One slice of Rye Bread or Pumpernickel bread ( or whole wheat bread)
Preparation:
Combine cottage cheese and olive oil and beat until smooth. Then add in tuna or shredded chicken,
onions, carrot, and lemon juice and blend well to combine. Add on slice of rye bread

Caper Sandwich​ - This is suitable for meal 2 or 3

Ingredients:
Flattened chicken breast
30ml lemon juice
Olive oil
150 ml clear chicken stock
capers
Salt and Pepper
Rye bread or Whole Wheat bread
Preparation:
Flatten the chicken breast using cling fling ad hammer and then season on each side. Heat olive oil in a
pan and add the chicken breast. Cook until crisp. Now mix lemon juice in chicken stock and add. Cook
until stock thickens. Now add a few capers. Remove from pan and let the chicken cool. Slice and add to
bread or eat it with a salad.

DESI RECIPES
NEW ON THE MENU ​– ​TOMATO CHICKEN WITH BROWN RICE​ –​ This is suitable for
meal 4 and 5
Ingredients

∙ 1 small onion, chopped

∙ 2 cloves garlic, chopped
∙ 1 slice fresh ginger root
∙ Your quantity olive oil
∙ 1/2 teaspoon ground cumin
∙ 1/2 teaspoon ground turmeric
∙ 1/2 teaspoon salt or to taste
∙ 1/2 teaspoon ground black pepper or to taste
∙ 1/2 teaspoon ground cardamom
∙ 1 (1 inch) piece cinnamon stick, chopped ( or a pinch cinnamon powder)
∙ 1/4 teaspoon ground cloves
∙ 1 bay leaf
∙ skinless chicken cubes
∙ 1-2 whole peeled tomatoes, crushed

Directions

∙ Place onion, garlic and ginger in a food processor and process into a paste. Heat oil in a large skillet over
medium heat, add onion paste and saute, stirring continuously, for about 10 minutes.
∙ Stir in the cumin, turmeric, salt, pepper, cardamom, cinnamon, cloves and bay leaf. Saute, stirring, for 1 to 2
minutes. Place chicken pieces in skillet and stir them around with the spice mixture until they are well coated.
∙ Saute for another 4 minutes, then pour in the tomatoes with some water and stir. Reduce heat to low and
simmer for a while, or until the oil has separated from the liquid. Stir occasionally. (Note: If you simmer
uncovered, the sauce will thicken; add water, or keep covered while simmering.)

Serve with Brown rice ​or for a Low Carbohydrate Meal serve without rice!

Home Made Keema

Ingredients:
Minced chicken
2 onions
1/2 table spoon garlic paste
2 tomatoes peeled, sliced
1 1/2 table spoon keema masala ( Shan or any other brand)
olive oil
Preparation:
Slice onions and sauté until brown . Add the minced meat and garlic paste. Cook until the chicken does
not smell and turns brownish. Add masala and tomatoes. Cook for five minutes on low flame and add
half cup water. Let it cook on low flame for five more minutes. Add coriander once cooked

NEW ON THE MENU ​- ​TANDOORI CHICKEN ​- ​This is suitable for mea 4 or 5

Ingredients

∙ 2 table spoons non-fat plain yogurt

∙ Boneless chicken pieces
∙ onion, minced
∙ 1/2 tablespoon lemon juice
∙ 2 cloves garlic, minced
∙ 1 tablespoon chopped cilantro
∙ 1 tea spoon ground turmeric
∙ 1 tea spoon ground cumin
∙ 1 tea spoon ground ginger
∙ 1/2 tea spoon salt, or to taste
∙ freshly ground pepper
∙ 1/2 tea spoon ground cinnamon
∙ Pinch of ground cloves
∙ Olive oil

Method
1. Take a shallow bowl and nicely blend together yogurt, garlic and onion. Now, add lemon juice,
cilantro, turmeric, ginger, salt, pepper, cinnamon, onion, garlic, cloves and yogurt and mix all the
ingredients together.
2. Add chicken to the mixture bowl along with ​your quantity of olive oil​ and let it marinate for 2
hours or preferably overnight.
3. Set the oven at 500°F. Wrap the marinated chicken in aluminum foil and place it in a baking dish.
Roast the chicken until nicely browned for around 25 to 25 minutes.

Chicken Kofta​ ​– This is suitable for meal 4 or 5. For meal 2 or 3 add Whole Wheat Roti
Ingredients:
Minced chicken
Half onion sliced thinly
3/4 table spoon Kofta masala
Green chili, finely chopped
Coriander
Olive oil
Preparation:
Mix all the ingredients together and form meat balls.
Take another thinly sliced onion and brown in oil. Add 2 table spoons of low fat yogurt and 3/4 table
spoon more kofta masala and cook. Add the meat balls and brown for twenty minutes. Now add 1 cup
water and cook on a low flame. Once cooked, add coriander.
Mild Chicken Pulao ​– This is suitable for meal 2 or 3
Ingredients:
Brown rice (left in water for 25-30 minutes)
Chicken, cubed
1 onion
1 table spoon garlic paste
1 1/2 table spoon Pulao masala
Olive oil
Preparation:
Brown the sliced onion in olive oil and add chunked chicken. Now add garlic paste and wait till it turns
brown. Add pulao masala and cook until mixed. Add 1-2 cups water and rice and cook on low flame for
25-30 minutes

Chatni​ ​(to add some spice to your desi meals)

Ingredients:
1 1/2 table spoon grounded red chili
1/4 tea spoon garlic paste.
1 lemon
Salt to taste.
Mix through, add fat free yogurt (optional)

Whole Wheat Roti ​(to be used in breakfast, meal 2 or meal 3)

How to do it:​ Take your quantity of Whole Wheat Atta ( ​Daali​ is the best brand to use) and add some
water to make a dough. The dough will not have the sticky consistency of white flour when kneaded but
will form into a firm ball. Roll out the ball of whole wheat atta onto your work surface and cook on a
tawa like normal white roti.

Palak Chicken ​– This is suitable for meal 2 or 3 with a Whole Wheat Roti
Ingredients:
Chicken, cubed
Spinach, according to chicken (around 1 cup boiled)
1 onion
2 tomatoes
1 1/2 tbsp grounded red chilies
Salt to taste
Olive oil
Preparation:
Brown the onion in olive oil. Add chicken, grounded chili and salt. Brown the mixture. Add spinach and
keep cooking until the water dries up.

Spicy Chicken Roast​ ​– This is suitable for meal 2 or 3 and best eaten in a roll with whole wheat roti
Ingredients:
2 table spoons low fat yogurt
1 1/2 tea spoon grounded red chili
1/4 tea spoon salt
Olive oil
Chicken, cubed
Preparation:
Mix all the ingredients together with the chicken.
Wrap in aluminum foil. Bake in a preheated oven, leave for 45 minutes on 150 degrees.
Can also be sautéed in a pan.

Chicken Biryani ​– This is suitable for meal 2 or 3

Ingredients:
Brown rice (left in water for 25-30 minutes)
1 onion sliced
1 1/2 table spoon biryani masala
Olive oil
1/2 table spoon garlic paste
Preparation:
Brown the onion and add chicken . Add garlic paste and brown. Add biryani masala and 1 1/2-2 cup
water, until the water reaches a boil keep cooking and then add the rice. Leave on a low flame for 25-30
minutes.

Boiled Brown rice – ​This is suitable when added to meal 2 or 3 ( try and consume brown rice dishes
up to two times per week only or after the first 42 days end)

Leave the brown rice in water for 25-30 minutes. Drain this water and clean the rice. Put the rice into a
pan and top with more water, add salt to taste. Boil for 25-30 minutes on low flame

Chicken Karhai ​– This is suitable for meal 2 or 3 best eaten with a whole wheat roti
Ingredients:
Chicken, cubed
1 1/2 table spoon grounded red chili
1/4 tea spoon salt
Olive oil
1 onion sliced
2 tomatoes
Coriander
Preparation:
Brown the onion in oil and add chicken and garlic. Add salt and chili to brown further. Add tomato and
leave on low flame for 5-10 minutes. Now add 1/2 cup water. Once cooked, add coriander