Flexible Dieting Book of Recipes Flexible Dieting Book of Recipes (PDFDrive) PDF

FLEXIBLE DIETING
BOOK OF RECIPES
O P T I O N S FO R E V E RYO N E FRO M T H OS E O F YO U W H O
A RE G LUT E N FRE E TO T H OS E W H O A RE V EG E TA RIA N
www.FlexibleDietingLifestyle.com Facebook: Zach Rocheleau

Medical Disclaimer
The recipes within these pages are for information purposes only and in no way
supersede any prior advice given by a medical practitioner, registered dietitian or
nutritionist. Should you cook and consume these recipes, you are choosing to do so of
your own free will, without coercion and in the full knowledge that the recipes have not
been personally designed for you and that should you suffer from a medical condition of
any kind or suspect that the ingredients may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you choose to cook and consume these recipes and feel that you are
experiencing any adverse effects, then you should cease using these recipes
immediately and consult your doctor.
© Copyright 2015 Genetic Potential Academy
All rights reserved.

No part of this book may be reproduced,
stored in a retrieval system or transmitted
in any form or means whatsoever without
the prior consent and written permission
of the author.
Contents
Introduction
Smoothies
Mango, mint & Protein heaven bars 11
cucumber smoothie 1 Berry sandwich bars 12
Iced latte protein smoothie 1 Very chocolatey brownies 13
Supreme green smoothie 2 Avocado nutella 14
Raspberry, chocolate & Chocolate nut freezer bars 15
mint smoothie 2 Raspberry & white
Wake up protein smoothie 3 chocolate mousse 16
Alkalising tonic 4 Choc nut butter cups 17
Good morning protein Dark and white choc
smoothie 4 brownies 18
Refresher cooler 5 Choc coconut oatmeal
Pina colada 5 cookies 19
Creamy blueberry Protein mocha angel whip 20
protein smoothie 6 Chewy choc protein bars 21
Strawberry super shake 7 Raspberry dream
protein bars 22
Chocolate nut icecream 23
Treats & snacks
Banana bread 24
Protein gelatin 8
Blueberry protein muffins 25
Raspberry & vanilla
energy balls 9 Chickpea cookies 26
Protein cookie dough 10 Banana berry freeze 27
Healthy hummus 28
Breakfast Dinner
Breakfast burrito 29 Chickpea stew 55
Summer fruit oatmeal 30 Chicken nuggets 56
Butterfinger high volume Chilli con cauli 57
protein oatmeal 31 Sizzle steak 58
Protein lavash bread crêpes 32 Mediterranean meatloaf 59
Egg fajita rice cakes 33 Mince masala 60
Summer fruit pancakes 34 Spicy Thai burgers 61
Protein pancakes 35 Satay spice kebabs 62
Chocolate nut pancakes 36 Lime chicken fajitas 63
Protein pudding 37 Warming stew 64
Wake me up burrito 38 Bacon and blue cheese
Spinach, egg & ham burgers 65
muffins 39 Spinach and ricotta pizza 66
“5-a-day veg” omelette 40 Cauliflower cheese pizza 67
Baked pizza potato skins 68
Hello!
Welcome to Flexible Dieting Book of
Recipes! This has been in the making for
some time and I am very excited to have it
done for you guys! At GPA, we emphasize
the food is fuel analogy and stress that
exceptional nutrition is necessary to
exceptional results! Over the years I have
been guilty of not making my nutrition
a priority and it resulted in me not even
coming close to the results I wanted with
me or my clients!
This is where the Flexible Dieting Book of Recipes comes in! Not only can you eat
a nutritious diet but you can make it taste great as well! With this recipe book, we
wanted to give you recipes that will help you reach your goals as well as satisfying
your taste buds! The best diet is the one that you can do for the rest of your life and
we want our recipe book to be that tool that helps you along the way!
Zach Rocheleau
Owner/Head Coach
Genetic Potential Academy
www.FlexibleDietingLifestyle.com
www.FlexibleDietingLifestyle.com INTRODUCTION 1
Contact us
www.FlexibleDietingLifestyle.com
email us: Theflexibledietinglifestyle@gmail.com
Instagram: TheFlexibleDietingLifestyle
Facebook: Zach Rocheleau
www.FlexibleDietingLifestyle.com !NT" ODU# T!ON 2

Testimonials
“All my life I’ve struggled with my relationship
with food and my body. Mostly worrying
about losing weight and being skinny, not
about fueling my body. GPA has taught me
the healthy way to do all of the above and
that fueling your body with what it needs and
teaching it how to be strong are the only ways
to really feel that you are reaching your daily
potential. I’ve seen so much positive progress
mentally and physically and I can’t wait to
continue to grow.”
Perrin Bille
“GPA really enlightened me of the importance

of nutrition and the role it plays not only in
your general health but also in performance
as well! Zach teaches you to understand the
importance of how proper form and mobility
can lead only to success. With GPA’s constant
hard work and research,it is the place I trust
the most in developing a great athlete!”
Kevin Pilarski

“I can honestly say that I feel like I am in my
30’s again and its only been 4 weeks! Training
with Zach has really allowed me to realize that
even though I am 72 years old, I can still grow
in my strength, build muscle and feel better
each and every day! Can’t wait to see if I can
get back to feeling like a 20 year old again!”
Doug Houseworth (72 years old)
“GPA has really helped me become a better

athlete! It used to hurt when I’d lift but at GPA
I learned the proper technique that allows me
to feel great when I’m lifting! My bench press
5 rep max has jumped by 30lbs in just the first
month! I can’t wait to see where I’ll be by the
beginning of next season! I recommend all
athletes who want to be at an elite level to join
us! You will only see great results!”
Tyreke Hubbard, High School Junior, All
County High School Running Back
“The first day I worked out with GPA was a big

wake up call. I was definitely not in the shape
I wanted to be in. One of my main goals was
to put on muscle mass, which I’ve struggled
with for the longest time. I have never been
able to put on significant amounts of muscle
but since I’ve been working with GPA, I have
went from 180 to 195 in 8 weeks while getting
significantly leaner as well! I feel like a new
person! Zach has taught me how to be a
healthier, more confident individual in just a
couple of weeks.”
Alex Varela (21 years old)

Let’s get started...
Below are a few hints and tips to help you along the way.
We recommend you spare a few minutes to read this
before you get cooking.
COOKING WITH FATS AND OILS

For cooking and frying at high temperatures, coconut oil
is safe to use, as it remains stable at higher temperatures.
In other words, unlike many other oils and fats, it won’t
become damaged when heated above a certain
temperature. When oils become damaged, they turn
rancid, which can be damaging to your body. Coconut
oil is high in lauric acid, a fatty acid that is anti-fungal,
anti-bacterial and anti-viral.
For salads, use cold pressed extra virgin olive oils, sesame or peanut oils. There are
also a variety of fats and oils that should be avoided completely. All hydrogenated
and partially hydrogenated oils are bad for you and can contribute to a range of
serious health problems such as cancer, heart disease and immune dysfunction.
COCONUT FLOUR
A gluten free alternative to normal flour. This is a
versatile ingredient, which can be used in baking
and cooking. Also makes great pancakes!
WHERE TO BUY
Coconut Oil. From $13.00 for a 16oz pot on Amazon
Coconut Flour. From $13.00 for a 3lb bag on Amazon

FLAXSEED
Flaxseed is rich in omega-3 fatty acids and fibre.
It is a great ingredient to use in cooking and baking,
e.g. spelt bread, cakes, pizzas (yes, healthy ones!),
mixed in with nut butter or humous dips, added to
pancake mixes, sprinkled over cereals or salads or
added to smoothies.
It’s best to grind the flaxseed up in a coffee grinder first, as it is not absorbed by
the body if left whole. If you mix flaxseed with water and leave to stand for 10
minutes, it develops a sticky coating, which makes it a great egg substitute in
baking (as do chia seeds). Always store your flaxseed in the fridge in an airtight
container.
STORECUPBOARD SAVIORS
There are plenty of simple ways to make your food taste
good. Why not keep your cupboards stocked up with
a handy supply of spices and rubs, which are generally
very cheap to buy, simple to use, and a much healthier
alternative to the artificial flavorings, additives and
sugars found in many of the processed sauces available.
Consider replacing cheap, processed table salt (which is

full of chemicals, and some brands even contain sugar!)
with a good quality organic sea salt or Himalayan pink salt. This salt contains many
beneficial minerals and can help balance electrolytes, eliminate toxins and support
nutrient absorption.
WHERE TO BUY
Flaxseed. From $7.00 for a 14oz bag on Amazon
Himalayan Pink Salt. From $14.00 for a 51b bag on Amazon

A LITTLE SWEETNESS
Sugar gets a lot of bad press these days due to the
negative effects it can have on your health. For example,
excessive consumption suppresses the immune system
and reduces insulin sensitivity.
However, we believe it is important to consider the for and against, and not just
react to what we see in the news. If you lead a healthy lifestyle, eat a balanced,
varied diet, and enjoy moderate regular exercise, then there really shouldn’t be
cause for panic.
Within the huge category that sugar spans, are a range of good and bad food
choices. If, for example, you cut out all fruit for the rest of your life (because fruit
contains sugar), you might well miss out on some key nutrients. Plus you might
feel deprived.
Our advice to you is that it is your choice if you consume sugar and/or sugar
alternatives. But what is probably more important is to consider that worrying
about the matter could be equally bad or even worse for your health. Instead, why
not try to look at sugar and sugar alternatives as a ‘treat’ rather than a necessity...
something to really savour and enjoy every once in a while (without the guilt!!).
In some of our recipes we have used natural sweeteners such as Stevia. Many
research studies have been conducted on the safety of these products and while no
definite links have been made to any negative health effects, overall the evidence
for and against it is still inconclusive. If you’d prefer to swap the sweeteners in our
recipes with something else then feel free to do so. Home made apple sauce, raisins
and bananas can add enough sweetness to a variety of baking recipes.
Note: There are several forms of Stevia available - a very light powdery texture, and
a more granulated/grainy texture. In all of our recipes, we have used the granulated
version. We recommend you use the same, so that the ingredient weight is
accurate.
WHERE TO BUY
Stevia. From $13.00 for a 10oz bag on Amazon

CHICKEN STOCK
Chicken stock is quick to make and so good for you!
Simply remove the meat from a roasted chicken and
place the carcass in a large pan full of water (enough to
cover the chicken). Season well with salt and pepper and
add a bay leaf. Simmer for 2 hours. Remove from heat
and allow to cool completely, then drain the liquid from
the carcass. Discard carcass and bay leaf. The stock can
be frozen or kept in the fridge for several days.
VEGETABLE STOCK
Add a drop of olive oil to a large saucepan over a medium heat. Add a large diced
white onion, a sliced leek, and chopped carrot and sweat for 2-3 minutes. Add
enough cold water to cover the vegetables and turn up the heat to high. Add some
finely chopped garlic, one stick of chopped celery, several chopped tomatoes, 1 tsp
dried parsley, half a tsp of black pepper, half a tsp salt, 1 tsp dried fennel, a sprig of
fresh or 1 tsp dried rosemary.
Stir well, bring to the boil, cover, then reduce to a simmer for 25 minutes. Pour the
stock through a sieve. Discard the vegetable pieces or re-use. The liquid stock can
be stored in the fridge for up to three days or frozen in batches for future use.

Mango, mint &
cucumber smoothie
1 cup fresh mango, roughly chopped Put all the ingredients into
a blender and whizz until
cup cucumber
smooth.
2 cups fresh spinach
1 tbsp coconut milk
5 ice cubes
3½ fl oz cold fresh water
1 sprig fresh mint
SERVES 2
PER SERVING:
81 Calories
16g Carbs
2g Protein
1g Fat
Iced latte protein smoothie

1 small banana
7-10 coffee ice cubes (made Put all the ingredients into
with strong caffeinated or smooth.
decaffeinated coffee)
2 tbsps vanilla flavored
protein powder
5 fl oz cold fresh water
SERVES 1
PER SERVING:
218 Calories
25g Carbs
25g Protein
2g Fat
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Smoothies "
Supreme green
smoothie
Put all the ingredients into
1 cup spinach leaves a blender and whizz until
smooth.
1 tbsp fresh ginger, peeled
and roughly chopped
1 tsp wheatgrass powder
½ cup blueberries
7 fl oz cold water (add more or
less, depending on desired
consistency)
SERVES 1
PER SERVING:
64 Calories
11g Carbs
5g Protein
0g Fat
Raspberry, choc & mint smoothie

6.75 fl oz fresh milk (or use milk of Place all of the ingredients in a blender and
your choice e.g almond, coconut) whizz until smooth. Blend well, adding more
water if required.
2 tbsps chocolate flavored
protein powder
½ cup frozen raspberries
3-5 fresh mint leaves
1½ tsps organic cocoa powder
½ tsp vanilla extract
SERVES 1
PER SERVING:
278 Calories
15g Carbs
32g Protein
10g Fat

Smoothies #
Wake up protein
smoothie
4.5 fl oz black coffee or water
1 cup baby leaf spinach
2 tsps organic cocoa powder
¼ cup plain yogurt
2 tbsps chocolate flavored Put all of the ingredients into a blender
(coffee first so that the blender doesn’t
protein powder
jam) and pulse until smooth.
1 tsp peanut butter (no sugar added)
½ tsp ground cinnamon or ginger
2 tsps ground almonds
1 tsp chia seeds
4 ice cubes
SERVES 1
PER SERVING:
304 Calories
15g Carbs
34g Protein
12g Fat

Smoothies 3
Alkalising tonic
handful fresh spinach
2 kiwis, halved
4 tsp wheatgrass powder Put all the ingredients into
juice of half a lemon a blender and whizz until
smooth.
2 tbsps liquid chlorophyll
(optional) diluted
10 fl oz cold fresh water (more or
consistency)
SERVES 1
PER SERVING:
121 Calories
20g Carbs
8g Protein
1g Fat
Good morning protein smoothie

1 cup spinach leaves
1 tbsp fresh ginger, peeled Put all the ingredients into
and roughly chopped smooth.
1 tsp wheatgrass powder
½ cup blueberries
7 fl oz cold water (add more or
consistency)
SERVES 1
PER SERVING:
64 Calories
11g Carbs
5g Protein
0g Fat

Smoothies $
Refresher Cooler
4 slices fresh mango
4 tsps wheatgrass powder
handful cucumber, chopped
roughly
Put all the ingredients into a blender and
2 kiwis, peeled and diced whizz until smooth. Add more water if
handful ice cubes necessary to achieve the desired
consistency.
SERVES 1
PER SERVING:
109 Calories
21g Carbs
4g Protein
1g Fat
Pina colada
1 medium sized slice fresh
pineapple, chopped
1 tbsp light coconut milk
handful ice cubes
3 tbsps vanilla flavored whey or rice
protein powder (optional)
SERVES 2
PER SERVING:
145 Calories
7g Carbs
15g Protein
6g Fat
Put all the ingredients into a blender and
whizz until smooth.

Smoothies "
Creamy blueberry
protein smoothie
½ cup low fat plain yogurt
½ cup fresh or frozen blueberries
cup vanilla flavored whey or rice
protein powder
2 ice cubes Put everything into a blender and
pulse until smooth. Add more milk if
6.75 fl oz unsweetened almond milk
necessary, until you have the desired
(or use milk of your choice) consistency - this one tastes great
extra thick!
SERVES 1
PER SERVING:
191 Calories
18g Carbs
23g Protein
3g Fat

Smoothies #
Strawberry
super shake
13.5 fl oz unsweetened almond milk
½ cup strawberries
1 small banana
1 tsp chia seeds
drop of vanilla extract Put everything into a blender and pulse
until smooth. Add more almond milk if
¼ cup vanilla or strawberry flavored
necessary, until you have the desired
whey or rice protein powder consistency.
SERVES 2
PER SERVING:
185 Calories
22g Carbs
13g Protein
5g Fat

Smoothies 7
Protein gelatin
1 sachet/pack sugar free strawberry
or raspberry gelatin* (use a vegetarian
gelatin if preferred)
9½ fl oz boiling water
2 heaped tbsps strawberry flavored
whey or rice protein powder
½ pint of cold water
½ cup mixed berries
SERVES 3
* If possible, use gelatin which is free

from artificial sweeteners, flavors,
and colorings
Add the gelatin to the boiling water. Stir

well until the gelatin has dissolved.
Stir in the protein powder. Top up with cold

water.
Pour into dessert bowls or glasses and add

the berries.
Refrigerate until set.
Store in the refrigerator for up to 3 days,
PER SERVING:
60 Calories
2g Carbs
13g Protein
0g Fat

Treats & Snacks %
Raspberry & vanilla
energy balls
cup raspberries Pour the raspberries into a fine sieve and
position over a large bowl.
1 tsp pure maple syrup (or
sweetener of your choice) Using the back of a wooden spoon, press the
¼ tsp ground cinnamon raspberries gently, extracting the raspberry
juices into the bowl.
pinch of nutmeg
1 cup old fashioned oats (use gluten Discard the raspberry seeds.
free oats if preferred)
Add all of the other ingredients to the large
1 tsp vanilla extract
bowl, except the desiccated coconut. Mix
cup pitted dates, chopped finely thoroughly and refrigerate for at least an
¼ cup ground almonds hour until the mixture firms up.
2 heaped tbsps chocolate or vanilla Divide the mixture into 9, and roll into balls
flavored protein powder using your hands. Pour the desiccated
8 brazil nuts, finely chopped coconut onto a plate and roll each ball in
the coconut, to give them an even coating.
2.25 fl oz light unsweetened
coconut milk Store in an airtight container and refrigerate
cup desiccated coconut for up to 3 days.
MAKES 9 ENERGY BALLS
PER BALL:
178 Calories
16g Carbs
6g Protein
10g Fat

Treats & Snacks &
Protein cookie dough
260g Garbanzo Beans
60ml Sugar Free Maple Syrup Blend Garbanzo beans, maple syrup and
imitation vanilla together until smooth.
1.5 oz imitation vanilla flavoring
1 scoop vanilla protein powder Then put the blended mixture into a bowl.
Add the rest of the ingredients except for
6 tbsp PB2
the PB2.
stevia to taste
pinch of salt Put the PB2 in a separate bowl and mix in
a little water. Mix well and add more water
sprinkle chocolate chips (of
until you have a runny mixture.
your choice)
Then add that to the blended bean mixture
and mix well.
SERVES 1
Add chocolate chips of your choice. Enjoy!

Treats & Snacks "'
Protein heaven bars
3 medium sized bananas
cup crunchy peanut butter/ Preheat oven to 375˚F.
almond butter (no added sugar)
Line a baking tray with parchment paper.
2 medium sized eggs
1 egg white In a large bowl, mash the bananas.
Add all of the other ingredients and mix
½ cup old fashioned oats (use
thoroughly. Pour the mixture onto the tray
gluten free oats if preferred) and flatten with a spoon.
4 tsps ground almonds
Bake in the oven for 15 minutes.
2 tbsps flaxseed, whole or ground
3 tbsps chocolate flavored whey Allow to cool on a rack, then chop into
or rice protein powder nine pieces.
cup organic raisins Store in an airtight container for up to
1½ tbsps dark chocolate (minimum four days.
70% cocoa), finely chopped
MAKES 9 BARS
Top Tip:
1½ cups blueberries will work as
an alternative to the banana.
It also reduces the carbs.
PER SERVING: with banana / blueberries

169 Calories / 160 Calories
13g Carbs / 11g Carbs
11g Protein / 11g Protein
8g Fat / 8g Fat

Treats & Snacks ""
Berry sandwich bars
¾ cup coconut flour
4 tbsps vanilla flavored whey or rice Divide the dough in half and press half
protein powder (optional) evenly into the bottom of the parchment
lined pan. Spread the berries evenly over
1 tbsp ground flaxseed
top of the dough.
½ tsp baking soda
1½ tsps cinnamon On a separate sheet of greaseproof paper,
gently shape the remaining dough into a
½ tsp sea salt
similar size and shape as before. Lift the
3 tbsps organic coconut oil dough onto the paper and transfer over
2 tbsps light unsweetened the berries like a lid, removing the paper
as you go. If it breaks apart, that’s fine,
coconut milk just cover the berries as much as possible.
4 medium sized eggs Sprinkle the dough lid with coconut flakes,
2 tsp vanilla extract and press lightly to hold them in place.
5 pitted dates, finely chopped Bake for 20 minutes, until the coconut is
2 cups mixed berries golden and they spring back to the touch.
2 tsps unsweetened coconut flakes Allow to cool in the pan completely before
cutting into squares. Store in an airtight
container and refrigerate for up to 4 days.
MAKES 8 SQUARES
Preheat the oven to 350˚F. Line a 9x9 inch

baking tray with baking paper.
Sieve the flour into a bowl and add the

protein powder(if using), flaxseed, baking
soda, cinnamon, and salt. Set aside.
In a separate bowl whisk together the

coconut oil, coconut milk, eggs, and
vanilla until creamy. Add the dates then
slowly stir in the flour mixture until well
combined and a firm dough forms.
PER SQUARE:
204 Calories
12g Carbs
12g Protein
12g Fat

Treats & Snacks "#
Very chocolatey
brownies
1 medium sized apple, peeled Bring a small saucepan of water to the boil.
Add the apple and simmer gently for around
and finely sliced
four minutes, until soft. Remove from heat
1 tsp stevia and drain through a fine sieve. Stir gently to
1 large ripe banana, mashed remove excess water. Transfer apple to a bowl,
stir in the stevia and leave to cool.
1 egg
1 egg white Preheat oven to 300˚F.
cup pitted dates, finely
Line a baking tray with baking paper.
chopped
2 tbsps ground flaxseed In a large bowl, mash the banana. Add the
4 tsps acacia honey apple, egg, egg white, dates, flaxseed, honey
and vanilla extract and mix well.
½ cup coconut flour In a separate bowl mix together the flour,
2 tbsps ground almonds almonds, oats, cocoa powder, whey protein,
baking soda, dark chocolate and salt.
cup old fashioned oats (use
gluten free oats if preferred) Pour the wet mixture into the dry mixture
4 tsps organic cocoa powder and stir until thoroughly combined. Pour the
mixture into the baking tray and gently shape
3 tbsps chocolate flavored into a rectangle with a spatula so that the
protein powder mixture is around 1 inch thick.
1 tsp baking soda
Bake in the oven for 25 minutes or until
2 tbsps dark chocolate (70% center is cooked. Use a skewer to pierce the
cocoa), finely chopped center of the mixture. If it comes out clean
pinch of salt then it is cooked.
MAKES 12 BROWNIES
PER BROWNIE:
146 Calories
15g Carbs
8g Protein
6g Fat

Treats & Snacks "3
Avocado ‘Nutella’
2 tbsps organic coconut oil
6 tbps dark chocolate (minimum Put the oil and chocolate in a
70% cocoa) heatproof bowl. Pour several inches of
½ cup raspberries boiling water into a shallow wide based
dish. Place over a gentle heat and allow
4 tsps organic cocoa powder the water to simmer gently.
2 tbsps acacia honey
2 tbsps smooth or crunchy peanut Place the bowl containing the chocolate
into the shallow dish of water. Melt the
butter (no added sugar) chocolate and oil slowly, stirring regularly.
2 tsps vanilla extract Remove from heat.
2 ripe avocados, peeled and mashed
Pour the raspberries into a fine sieve and
thoroughly or blended until smooth position over a large bowl.
2 tbsps chocolate flavored whey or
rice protein powder (optional) Using the back of a wooden spoon, press
the raspberries gently, extracting the
raspberry juices into the bowl. Discard the
SERVES 6 raspberry seeds.
Add the raspberry juice and all of the

remaining ingredients to the melted
Delicious with fresh fruit or chocolate and stir thoroughly into a
spread onto organic oatcakes smooth paste. Divide into 6 small pots
cover and refrigerate until ready to serve.
PER SERVING
281 Calories
15g Carbs
8g Protein
21g Fat

Treats & Snacks "$
Chocolate nut
freezer bars
4 tsps ground almonds Mix all of the ingredients (except for the
dark chocolate and chopped hazelnuts) in a
4 tsps ground hazelnuts bowl. Gradually add small amounts of cold
4 tbsps chocolate flavored whey water and mix well until the mixture forms
protein (optional) the consistency of a thick paste.
2 tbsps organic almond butter Cover two baking trays with baking paper.
2 tbsps ground flaxseed Spoon the mixture in a long thick line onto
each tray. Bring the baking paper up and
1 tbsp ground cinnamon
around the long sides of the mixture, to
2 tbsps organic dark chocolate help it keep its shape.
(minimum 70% cocoa)
Use several pegs to clip the baking paper
1 tsp chopped hazelnuts for
together over the bars. Freeze for 20
topping (optional) minutes or until the bars are firm.
Melt the chocolate slowly over a very low

MAKES 6 SERVINGS
heat, stirring constantly. Remove from heat.
Remove the bars from the freezer.

Unclip the pegs, and slowly peel away
the baking paper. Cover the bars with
melted chocolate and sprinkle with the
hazelnuts, if using.
These bars can be kept in the fridge for up

to 3 days or frozen for up to 2 weeks.
If freezing, allow 10-15 minutes to thaw
before serving.
PER SERVING
176 Calories
5g Carbs
12g Protein
12g Fat

Treats & Snacks ""
Raspberry & white
chocolate mousse
6.75 fl oz unsweetened almond milk In a saucepan, heat the almond milk and
1 sheet gelatine reduce to a gentle simmer.
4 tsps ground almonds Add the gelatine and stir until dissolved.
cup low fat quark or yogurt Stir in the almonds and remove from the
1½ tbsps white chocolate (no heat.
added sugar) Keep stirring until mixed in thoroughly

1½ tsps stevia (or use a sweetener (around 1-2 minutes).
of your choice)
Add the quark, chocolate and stevia and
2 tbsps freeze dried raspberries or whisk until thoroughly combined and there
small handful fresh raspberries are no lumps in the mixture. Stir in the
raspberries.
½ cup vanilla flavored whey or
rice protein powder Whisk in the protein powder and mix well,
handful fresh raspberries to serve removing all lumps.
(optional) Pour into 2 serving dishes and leave to
cool. Refrigerate until set.
SERVES 2
Serve topped with fresh raspberries.
PER SERVING:
279 Calories
12g Carbs
33g Protein
11g Fat

Treats & Snacks "#
Choc nut
butter cups
1½ tbsps organic coconut oil Put the coconut oil and chocolate in a
½ cup dark chocolate (minimum heatproof bowl. Pour several inches of
boiling water into a shallow wide based
70% cocoa) dish. Place over a gentle heat and allow the
1.4 fl oz light coconut milk (use the water to simmer gently.
liquid part not the solid)
Place the heatproof bowl containing the
cup nut butter (reduced salt chocolate into the shallow dish of water.
and sugar) Melt the chocolate and oil slowly, stirring
regularly. Remove from heat. Stir in the
1 small ripe banana, mashed
coconut milk.
1 tsp desiccated coconut (optional)
Put 2 mini cake cases into 8 compartments
of a mini cake tray (doubling up the cases
MAKES 8 CUPS
makes them more robust).
Spoon in a small amount of chocolate

mixture into the base of each case and
then cover the sides of the cases to form
a well.
Refrigerate for 5 minutes until set.

Spoon in a small amount of nut butter
into each well of chocolate. Top with a thin
layer of banana.
Cover the banana completely with a layer

of chocolate.
Freeze for 20 minutes or until ready

to serve.
PER CUP:
178 Calories
11g Carbs
2g Protein
14g Fat

Treats & Snacks "7
Dark & white
choc brownies
1 tbsp dark chocolate (minimum Preheat oven to 350˚F.
Put the white and dark chocolate in a
1 tbsp white chocolate (no sugar heatproof bowl. Pour several inches of
added), finely chopped boiling water into a shallow wide based
small amount of oil or organic dish. Place over a gentle heat and allow the
water to simmer gently.
butter to grease loaf tin
½ cup oat bran Place the heatproof bowl containing the
chocolate into the shallow dish of water.
2 tbsps coconut flour
Melt the chocolate slowly, stirring
1 tbsp stevia (or sweetener of your regularly. Remove from heat.
choice)
Lightly grease a medium sized loaf tin and
¾ cup chocolate or vanilla flavored
line the base with baking paper.
whey or rice protein powder
cup organic cocoa powder Mix the oat bran, flour, stevia, protein
powder and cocoa powder in a large bowl.
1 medium sized free range egg
3 egg whites In a separate bowl whisk the egg and
5.4 fl oz unsweetened almond milk whites for 30 seconds. Stir the almond
milk and nut butter into the eggs until well
2 tbsps crunchy peanut / almond combined. Mix the wet and dry mixture
butter (no sugar added) together until well combined. Stir in the
melted chocolate.
MAKES 6 SERVINGS Pour mixture into the loaf tin and shape
into a rectangle. Bake for 30 minutes,
or until the brownie springs back to the
touch. Insert a skewer into the center to
test if it’s cooked – it will come out clean
if it is. Remove from tin and place on a wire
rack to cool.
PER SERVING:
201 Calories
12g Carbs
18g Protein
9g Fat

Treats & Snacks "%
Choc coconut
oatmeal cookies
cup oatmeal Preheat oven to 350˚F.
cup oat bran
2.75 fl oz cold water In a bowl, mix together the oatmeal
cup crunchy peanut butter / and oat bran. Add the water and
combine thoroughly. Mix in the nut
almond butter (reduced salt and
butter, stevia, honey and cocoa powder
sugar)
until well combined.
1 tbsp stevia (or use sweetener of
your choice) Using your hands, roll the mixture into
2 tsps honey 10 balls. If the mixture is a little sticky,
3 tsps organic cocoa powder sprinkle a light dusting of oatmeal onto
a wooden board and lightly coat each
MAKES 10 COOKIES ball. Gently press the balls into discs –
around 5mm thick.
Line a baking tray with parchment

paper and place the cookies on the
tray. Bake for 20-25 minutes until the
cookies are firm.
Allow to cool on the tray for 5 minutes,

then transfer to a wire rack to cool.
PER COOKIE:
84 Calories
9g Carbs
3g Protein
4g Fat

Treats & Snacks "&
Protein mocha
angel whip
10 fl oz unsweetened almond milk
cup chocolate flavored whey
or rice protein powder
½ tsp xantham gum
cup low fat quark or yogurt
1 tsp coffee granules (decaf or
caffeinated)
To serve:
2 cups mixed berries or ½ cup
raspberries
2 tsps dark chocolate (minimum
70% cocoa), grated
SERVES 3
Put half of the almond milk, plus the

protein powder, xantham gum, quark
and coffee granules in a large bowl
and whisk.
Slowly, whisk in the remaining

almond milk.
Spoon the berries into dessert bowls.

Top with the protein mixture. Chill for
at least 30 minutes.
Sprinkle over the grated chocolate

and serve with berries.
PER SERVING:
127 Calories
10g Carbs
15g Protein
3g Fat

Treats & Snacks #'
Chewy choc
protein bars
1 fl oz unsweetened almond
milk
¼ cup chocolate flavored
whey or rice protein powder Mix the almond milk and protein
2 tbsps crunchy peanut butter / powder in a bowl.
nut butter of choice (reduced Mix in the remaining ingredients,
salt and sugar) except for the ground almonds /
¼ cup organic oats (use coconut.
gluten free if preferred) Sprinkle the almonds / coconut onto
1 tbsp organic sultanas a plate. Form the mixture into a bar,
1 tsp roasted mixed nuts then roll in the almonds / coconut, c
2 tsps ground almonds or
dessicated coconut
SERVES 2
PER SERVING:
231 Calories
17g Carbs
16g Protein
11g Fat

Treats & Snacks #"
Raspberry dream
protein bars
1¼ tbsps freeze dried raspberries Line a large plate with baking paper.
Put the raspberries in a large bowl and
or small handful frozen raspberries,
add the protein powder, flour, stevia and
chopped finely figs. Mix well.
cup vanilla flavored whey or rice
Add the almond milk and vanilla
protein powder
extract and mix together with your
2 tbsps coconut flour hands to form a thick paste. Divide
1 tbsp stevia (or use a sweetener of the mixture into 6 and form into discs.
or bars. Roll in the hazelnuts, covering
your choice
evenly.
cup dried figs, chopped very finely
2 fl oz unsweetened almond milk Put the chocolate in a heatproof bowl.
Pour several inches of boiling water into
1 tsp vanilla extract a shallow wide based dish. Place over
1½ tbsps chopped roasted hazelnuts a gentle heat and allow the water to
¼ cup white chocolate (no sugar simmer gently.
added) Place the bowl containing the chocolate
into the shallow dish of water. Melt
MAKES 6 BARS the chocolate slowly, stirring regularly.
Remove from heat and leave to stand
for 5 minutes.
Drizzle the chocolate finely over the

bars in thin lines or cover the bar
completely. Refrigerate for 30 minutes
or until the chocolate has set.
PER BAR:
170 Calories
19g Carbs
10g Protein
6g Fat

Treats & Snacks ##
Chocolate
nut icecream
cup 0% fat Greek yogurt (use Put the yogurt, banana, whey protein
and vanilla extract in a blender. Pulse until
dairy free yogurt if preferred)
creamy.
2 medium sized ripe bananas, sliced
3 heaped tbsps chocolate flavor Stir in the dark chocolate and nuts.
whey protein
Divide into 6 small freezer proof pots
2 tsps dark chocolate (minimum Freeze for at least 2 hours. Remove from
freezer 15 minutes before serving.
4 tsps chopped hazelnuts
SERVES 6
PER SERVING:
156 Calories
14g Carbs
16g Protein
4g Fat

Treats & Snacks #3
Banana bread
small amount of oil or butter to
grease loaf tin Preheat oven to 350˚F. Grease the insides
3 ripe bananas of a medium sized loaf tin.
2 eggs
Mash the banana thoroughly in a bowl.
cup organic butter, melted In a separate bowl, whisk together the
1 cup gluten free plain flour eggs and stir in the melted butter. Add the
banana and stir well.
cup oat bran
1½ tsps baking powder In a separate bowl, mix together the dry
pinch of salt ingredients. Pour the wet mixture into the
dry ingredients and mix together with an
1 tsp ground cinnamon
electric hand whisk.
4 tsps stevia (or use a sweetener
of your choice) Pour into the loaf tin and use a spatula to
gently even out the mixture.
MAKES 11 SLICES Bake for 30 minutes then reduce the

oven temperature to 325˚F and bake for
15-25 minutes, until the loaf is a rich
golden color.
Allow to stand for 5 minutes, then

remove from tin and leave to cool on
a wire rack.
PER SLICE:
163 Calories
22g Carbs
3g Protein
7g Fat

Treats & Snacks #$
Blueberry
protein muffins
small amount of organic coconut Preheat oven to 350˚F.
oil to grease tin
Grease 7 muffin tin compartments with
2 cups blueberries coconut oil.
cup low fat quark or yogurt
Mash the berries thoroughly in a bowl.
3 egg whites
Stir in the quark, egg whites and vanilla
1 tsp vanilla extract extract and mix well until thoroughly
1 large pinch baking soda combined.
¾ cup vanilla or banana flavored
In a separate bowl, mix the remaining
whey or rice protein powder ingredients together.
2 tsps stevia (or use sweetener of
Pour the wet mixture into the dry
your choice) mixture and mix thoroughly to combine.
1 cup oatbran Spoon the mixture into 7 of the muffin tin
2 tsps ground cinnamon compartments.
Bake in the oven for 15 minutes or

MAKES 7 MUFFINS until golden brown and spring back to the
touch. Remove muffins from the tin and
allow to cool on a wire rack.
PER MUFFIN:
118 Calories
11g Carbs
14g Protein
2g Fat

Treats & Snacks #"
Chickpea cookies
¼ cup ground almonds
Preheat oven to 350˚F.
3 tbsps peanut / hazelnut / cashew
butter (no added sugar) Line a baking tray with baking paper.
3 tbsps acacia honey
Mash or blend all of the ingredients
2 tsps vanilla extract (except for the dark chocolate) until fairly
½ tsp sea salt flakes smooth.
1 tsp bicarbonate of soda
Spread the mixture onto the baking tray.
1 x 400g can chickpeas, drained Sprinkle the dark chocolate over the top
2 tsps organic cocoa powder and lightly press into the mixture.
2 tbsps dark chocolate (70% cocoa),
Bake for 15 minutes or until a golden
grated or finely chopped brown. Allow to cool on a wire rack,
then divide into 9 squares.
MAKES 9 COOKIES
PER COOKIE:
136 Calories
11g Carbs
5g Protein
8g Fat

Treats & Snacks ##
Banana-berry
freeze
1 banana Cut the banana into thin slices, and place
on a lined tray. Freeze for one hour.
2½ cups frozen raspberries
cup low fat Greek yogurt (use Remove bananas from the freezer and
dairy free yogurt if preferred) place in a food processor with the frozen
raspberries.
1 tbsp acacia honey
1 sheet baking paper Leave for 10 minutes to soften up. Add
honey and yogurt and pulse until creamy.
If the processor gets stuck, wait a few
SERVES 4
minutes for the mixture to soften up
before continuing.
Serve immediately or freeze for a later

date. Remove from the freezer 15 minutes
before serving.
Top Tip:
A healthy dessert packed full
of antioxidants, ideal for
entertaining guests
PER SERVING:
109 Calories
21g Carbs
4g Protein
1g Fat

Treats & Snacks #7
Healthy hummus
1 x 400g can chickpeas
juice of 1 lemon Empty the can of chickpeas into a saucepan.
2 tbsps tahini
2 tsps olive oil Bring to a gentle simmer and cook for
5 minutes.
1 tsp ground cumin
½ tsp ground coriander Remove from heat, drain and leave to cool.
pinch cayenne pepper
Put all of the remaining ingredients into a
3 garlic cloves blender and whizz until smooth.
salt and pepper to season
Refrigerate until ready to serve.
SERVES 15
Suggestion:
Try adding any of these ingredients for
delicious variations: sundried tomatoes,
olives or roasted red peppers.
PER SERVING:
52 Calories
7g Carbs
2g Protein
2g Fat

Treats & Snacks #%
Breakfast burrito
3 medium sized eggs, yolks and
whites separated
1 tsp organic coconut oil
half a small red onion, finely
10
chopped
1 tomato, finely chopped
1 green chilli, finely chopped
½ yellow or red bell-pepper, diced
handful fresh cilantro,
finely chopped
½ cup cooked chicken/meat
free chicken*
¼ avocado, cut into small chunks
SERVES 1
* Note: Some meat free alternatives contain

gluten and/or MSG. Please check the label
before you buy!
Whisk the egg whites.
Melt half of the coconut oil in a lightly

warmed skillet. Pour half the egg whites
into the pan, swirling to spread them Sauté the onion with the remaining oil
evenly. After 30 seconds, cover and cook for one minute then add tomato, chilies,
for 1 minute. Use a spatula to loosen and bell-pepper, cilantro and chicken. Whisk
slide onto a plate. Repeat this process with egg yolks and pour into the pan, mixing
remaining egg whites. well into the other ingredients.
Add the avocado then spoon half of the

PER SERVING: filling onto each egg white. Roll the egg
540 Calories white up into burritos.
20g Carbs
43g Protein
32g Fat A perfect weekend treat!

Breakfast #&
Summer fruit
oatmeal
½ cup old fashioned oats (use
gluten free oats if preferred)
5 fl oz cold water
cup mixed berries (fresh or
frozen) plus a few extra for Mix the oats and water in a saucepan over
topping a medium heat. Bring to the boil then
reduce to a gentle simmer. Stir constantly
3 tbsps strawberry or vanilla
until the porridge starts to thicken.
flavored protein powder
Add the berries and continue to cook,
stirring for 1-2 minutes. Add more water
SERVES 1 if required if the mixture looks too thick.
Taste test the porridge to ensure that the

fruit is heated through. Remove from
heat and stir in the protein powder until
thoroughly combined. Sprinkle over a
few extra berries and serve.
Top tip:
This high carb recipe makes an ideal
post-workout breakfast.
If possible, presoak the oats for

8 hours or more. This makes it
much easier for the body to digest.
It also speeds up the cooking
process, which is ideal if you are
short on time in the mornings.
PER SERVING:
346 Calories
36g Carbs
37g Protein
6g Fat

Breakfast 3'
Butterfinger high
volume protein
oatmeal
40g old fashioned oats (use gluten Add the oats, coconut milk and water to
free oats if preferred) bowl and microwave for 90 seconds.
30g vanilla flavored protein powder Then take out and stir in a little more
6 oz sugar free vanilla coconut milk water.
(Can use almond milk as well)
Repeat this process for 3 total times.
1 oz of water
1 tbsp of peanut butter Once it is done, immediately add in the
½ tsp of vanilla extract rest of your ingredients while the oatmeal
is pretty hot.
½ tsp of butter extract
2 tablespoons of cocoa powder Mix all ingredients together.
8g of instant sugar free fat free
Put in fridge overnight for overnight oats
butterscotch pudding Or enjoy right then!
1 tbsp of sugar chocolate syrup
Tip: Put in fridge for about 4 hours and
SERVES 1 it will harden up – ideal for a dessert.
PER SERVING:
364 Calories
48g Carbs
37g Protein
15g Fat

Breakfast 3"
Protein lavash
bread crêpes
1 Josephs Lavash Bread Pour protein powder into bowl.
1 oz of Fat Free Cream Cheese
½ scoop protein powder of your Add liquid a little bit at a time and
choice mix in until you have a thick paste like
texture.
MAKES 1 SERVING
Put protein paste into the freezer for 5
minutes.
Lay lavash bread flat and spread Fat

Free Cream Cheese over the whole
thing.
Take protein paste out of the freezer

and add to the lavash bread over the
cream cheese.
Roll lavash bread up into a crêpe.
Put oven on broil and place crêpes in

the oven.
Broil until crêpe is golden.
Top with whatever topping you would

like that will compliment the flavor
protein powder you used.
Enjoy!

Breakfast 3#
Egg fajita rice cakes
1 egg
3 egg whites Mix egg white and egg together.
veggies of choice (you are going to make this into an
1 green pepper, chopped omelette so try and mix it together
as much as possible).
half an onion, chopped
1 serving of 95% guacamole In a separate pan add the peppers and
or avocado onions and sauté them on 6-7 heat.
½ serving of low fat queso Lay out two rice cakes on a plate.
10g of Siracha
Split the egg omelette in half and add
2 rice cakes
each to a rice cake.
SERVES 1 Then add queso on top, plus the avocados

and siracha.
Microwave for 30 seconds.
Take pepper and onions out of pan and

add to the rice cakes. Enjoy!

Breakfast 33
Summer fruit
pancakes
3 tsps coconut flour Suggestion:
2 medium sized eggs Choose low/medium-sugar fruits,
½ tsp ground cinnamon such as blueberries, kiwis and strawberries,
rather than high-sugar fruits, such as
2 tsps stevia bananas, apples and mangos if you are
1 tsp organic coconut oil limiting your carb intake
1 tbsp low fat Greek yogurt (use
Place the flour, eggs, cinnamon and stevia/
dairy free yogurt if preferred)
xylitol in a blender and mix until smooth.
1 cup mixed berries and fruit, Add more flour if necessary to achieve a
chopped into small pieces medium consistency (pourable but not
runny).
SERVES 1 Heat the coconut oil in a pan to a

medium/high heat and then pour in a
small amount of the mixture into the
center of the pan (around 50ml).
Move the pan around gently to even out

the mixture into a circular shape. When
small holes appear in the pancake, turn
it over and heat on the other side for 1-2
minutes. Repeat with the remaining batter.
Serve with yogurt and fruit.
PER SERVING:
339 Calories
14g Carbs
19g Protein
23g Fat

Breakfast 3$
Protein pancakes
4 medium sized eggs
1 egg white
Put all of the ingredients in a blender and
¼ cup vanilla or chocolate mix together. Add a little water if necessary
flavored whey or rice protein to achieve the right consistency. The
mixture should be quite thick but pourable.
powder
1 medium sized banana Heat a small amount of the oil in a large
cup old fashioned oats (use non stick pan, over a medium / high heat.
gluten free oats if preferred) Pour a quarter of the mixture into the
1 tsp cinnamon center of the pan. Move the pan around
2 tsps stevia/honey gently to even out the mixture into a
circular shape.
1 tbsp coconut flour
1 tbsp organic coconut oil When small holes appear in the pancake,
turn (or flip) it over and heat on the other
side for 1-2 minutes. Transfer to a plate.
MAKES 4 PANCAKES
Add more oil and repeat with the remaining
batter.
These can be kept in the fridge for up to

3 days.
PER PANCAKE:
193 Calories
14g Carbs
14g Protein
9g Fat

Breakfast 3"
Chocolate
nut pancakes
3 heaped tsps coconut flour
2 tbsps chocolate flavored
protein powder
cup old fashioned oats (use
2 medium sized eggs
1 egg white
1 tsp cocoa powder
1 tsp stevia (or use sweetener
of your choice)
4 tsps dark chocolate (minimum
70% cocoa)
1 tbsp crunchy peanut butter
(no added sugar)
2 tsps organic coconut oil
MAKES 5 PANCAKES
When small holes appear in the pancake,

Put all of the ingredients except for the oil turn or flip it over and heat on the other
into a blender and mix together. Add a little side for 1-2 minutes.
water if necessary to achieve the right
consistency. The mixture should be quite Transfer pancake to a plate. Add more oil to
thick yet runny enough to pour. the pan and repeat the process with the
remaining batter.
Heat some of the coconut oil in a large non
stick pan over a medium/high heat. Pour These can be kept in the refrigerator for up
one quarter of the mixture into the center to 2 days.
of the pan. Move the pan around gently to
even out the mixture into a circular shape.
PER PANCAKE:
Serving suggestion:
148 Calories
9g Carbs Serve with a dollop of Greek yogurt,
10g Protein black cherries (fresh or frozen) and some
8g Fat grated dark chocolate.

Breakfast 3#
Protein pudding
1 serving of Dannon Light and
Fit Vanilla Greek Yogurt
1 Serving of Dannon Light and Mix both the yogurts together.
Fit Vanilla Yogurt
Add pudding mix, then mix the ingredients
1 Serving of sugar free fat free
for 2-3 minutes until it has a pretty thick,
pudding mix (flavor of your pudding like consistency.
choice)
Throw in freezer for about 10 minutes.
SERVES 1 Enjoy!

Breakfast 37
Wake me up burrito
2 tsps organic butter or coconut oil
1 x 5.25 oz wild Alaskan salmon fillet In a jug, beat the eggs and egg white and
season well with salt and pepper.
or cooked chicken breast, sliced
2 eggs Melt the remaining butter / oil in a large
1 egg white saucepan over a medium / high heat.
Pour in the eggs, and tilt the pan gently
so that the egg covers the base. Cook the
2 tbsps plain yogurt eggs gently on one side for 2-3 minutes
3 slices red grapefruit, chopped until firm. Remove from heat.
into small pieces
Using a spatula, gently lift up one edge of
2 tsps walnut pieces, chopped roughly the cooked egg, and roll it into a ‘tube’.
cup cooked beetroot, diced Remove carefully from the pan using a
spatula or fish slice and transfer to a large
one third of a large avocado, diced plate. Unroll again, so that it lies flat on
the plate.
SERVES 1
Break the cooked salmon up into small
pieces. Spoon the yogurt, grapefruit,
walnut, salmon / chicken, beetroot and
Melt half of the butter / oil in a pan over
avocado in a line down the center of the
a medium heat. Fry the salmon (if using)
cooked egg. Wrap one side of the cooked
for 10 minutes, or until cooked thoroughly
egg up over the filling, and gently roll up
(the flesh will be a pale pink when cooked).
into a wrap. Cut in half, and serve.
Remove from heat and set aside.
PER SERVING:
589 Calories
12g Carbs
37g Protein
52g Fat

Breakfast 3%
Spinach, egg
& ham muffins
small amount of oil or butter to
grease muffin tin Grease 6 compartments of a muffin tin.
1 tsp ghee or organic butter Melt the butter / ghee in a non stick
frying pan over a medium heat. Gently
cup closed cup mushrooms, sauté the mushrooms for 3-4 minutes,
chopped into small pieces until soft. Remove pan from heat.
6 medium sized free range eggs
Whisk the eggs in a bowl, and mix in all
1.5 fl oz unsweetened almond milk of the remaining ingredients, except for
2 slices wafer thin ham, cut into the cheese and mushrooms.
small pieces
Spoon the mushrooms into the base of
small handful spinach leaves, the 6 muffin compartments, then add the
chopped into small pieces egg mixture. Sprinkle the cheese over the
salt and pepper to season top of each muffin.
½ cup low fat cheese, grated Bake for 25-30 minutes, until the muffins
spring back to the touch.
MAKES 6 MUFFINS
Remove from the tin and leave to cool for
5 minutes before serving.
PER MUFFIN:
112 Calories
1g Carbs
9g Protein
8g Fat

Breakfast 3&
“5-a-day veg” omelette
3 medium sized eggs plus
1 egg white, beaten
2 tsps organic coconut oil When the center of the omelette begins
2 medium sized mushrooms, sliced to firm up, add the spinach over the entire
3 medium sized broccoli florets, omelette. Then carefully add the other
vegetables on top of the spinach, so that
finely chopped it wilts. Cook for around 1-2 minutes.
¼ red bell-pepper, finely chopped
Using a wooden slice fold the omelette in
2 scallions, finely chopped half. Remove the omelette from the pan
Himalayan sea salt to season and serve.
handful baby leaf spinach, roughly Any leftovers can be kept in the fridge for
up to 3 days.
chopped
SERVES 2
Break the eggs and whites into a jug

and beat with a fork and season well.
Melt half of the oil in a non-stick
frying pan over a medium heat and
add all of the chopped vegetables
except for the spinach.
Sauté for 5 minutes, until softened.
Remove from heat and set aside.
Remove any bits from the pan.
Melt the remaining oil. Pour the
eggs into the pan. Cook gently for
around 3-4 minutes until the edges
of the mixture start to crisp.
PER SERVING:
210 Calories
4g Carbs
17g Protein
14g Fat

Breakfast $'
Protein pizza
small amount of organic coconut
oil for greasing
Top tip:
4 medium sized eggs
This pizza makes a great portable snack
3 egg whites
Himalayan pink salt to season Preheat oven to 300˚F.
2 heaped tbsps old fashioned oats Lightly grease a large round ovenproof
(use gluten free oats if preferred) dish with coconut oil.
7 cherry tomatoes, halved
Whisk the eggs and egg whites in a jug
2 cups baby leaf spinach, finely and season well with Himalayan salt.
chopped Add the oats, vegetables, dried spices
and herbs. Stir well. Pour into the dish
1 green chilli, finely chopped
and cook for 10 - 15 minutes.
½ a large green bell-pepper, finely
chopped Refrigerate any leftovers for up to
3 days.
1 tsp paprika
½ tsp dried oregano
MAKES 8 SLICES
PER SLICE:
63 Calories
4g Carbs
6g Protein
3g Fat

Lunch $"
B.C.T.A.
(Bacon, Chicken, Tomato, Avocado)
2 tsps organic coconut oil Suggestion:

2 rashers unsmoked bacon Try to use unprocessed bacon, preferably
(use a vegetarian bacon* if cured with natural ingredients, that
contains no added artificial ingredients
preferred) or preservatives. Try your local
2 scallions, chopped butcher or farm shop
2 chicken breasts, halved/
In a frying pan, melt the oil over a medium
vegetarian chicken* heat. Fry the bacon rashers on both sides until
2 beef tomatoes, cut into slices crispy. Remove from pan and put to one side.
half an avocado, mashed
Pan fry the chicken for around 6-8 minutes
until cooked through. Add the scallions and fry
SERVES 2 for one minute. Remove pan from heat.
Arrange the items on a plate in a stack,

starting with a piece of chicken as a base,
and finishing with another piece of chicken
as a ‘lid’.
before you buy!
PER SERVING:
476 Calories
9g Carbs
47g Protein
28g Fat

Lunch $#
O-mega salad
1 medium sized egg
3 small new potatoes, chopped
into small pieces Bring a saucepan of water to the boil and
cook the egg for around 10 minutes.
1 tsp organic coconut oil Remove from water and set aside.
4.5 oz fresh chicken breast/meat
free chicken*, cut into strips Add the potatoes to the water and simmer
for 10 minutes or until soft. Remove from
½ tsp dried oregano the water and drain.
few handfuls of mixed lettuce,
torn into small pieces Melt the oil over a medium heat in a
frying pan and add the chicken. Sprinkle
¼ red bell-pepper, diced over the oregano, and cook for around
¼ yellow bell-pepper, diced 8 minutes, turning occasionally to brown
4 cherry tomatoes, chopped on all sides. Once cooked, remove chicken
from pan and set aside.
small handful samphire
cup cucumber, sliced In a salad bowl, mix together the lettuce,
1½ tsps organic olive oil bell-pepper, tomatoes, samphire and
cucumber. Pour over the olive oil
2 tsps omega sprinkle (flaxseed, and mix well.
linseed, sesame seeds, sunflower
Slice the egg into quarters and arrange
seeds)
over the salad leaves, along with the
salt and pepper to season chicken. Top with the omega sprinkle
and season with salt and pepper.
SERVES 1
Store in an airtight container and
refrigerate for up to 24 hours.

before you buy!
PER SERVING:
482 Calories
19g Carbs
52g Protein
22g Fat

Lunch $3
Dill & caper
salmon burgers
12oz Alaskan salmon fillets Suggestion:
1 tsp dijon mustard These taste great with a Refreshing
1 tbsp dill, finely chopped Cucumber Salad. See recipe on page 6
1 tsp capers, drained Cut the salmon into chunks and put
1 jalapeno pepper, seeds removed, quarter into a food processor with the
mustard. Pulse into a smooth paste.
finely chopped Add remaining salmon and ingredients
half a small red onion, finely and pulse to break up salmon into small
chopped chunks, rather than a smooth paste.
¼ tsp rock salt Shape the salmon into two burgers. If the
lemon wedge to garnish burgers are very moist, brush lightly with
1 tsp organic coconut oil coconut flour.
Heat a skillet over a medium heat. Add the

SERVES 2 coconut oil and fry the burgers gently
for 3-5 minutes until firm and easy to
flip. Turn and repeat.
Serve with wedges of lemon.
PER SERVING:
464 Calories
3g Carbs
50g Protein
28g Fat

Lunch $$
Sesame chicken
2 tbsps organic coconut oil
12.25 oz chicken breast/meat
free chicken*, cut into strips Melt half of the coconut oil gently in a pan.
salt and pepper Season the chicken with salt and pepper
1 tbsp olive oil and mix with the melted oil. In a skillet,
1 tbsp tahini melt the remaining oil over a medium /
high heat.
1 tbsp sherry vinegar
2 small carrots, grated Cook the chicken for 10 minutes. Set aside
12 radishes, sliced to cool slightly.
handful parsley, roughly chopped In a jug, combine the tahini, oil and sherry
1 tsp sesame seeds to garnish vinegar.
In a bowl, mix the chicken with carrots,

SERVES 2 radish and parsley. Drizzle the tahini
dressing on top and mix well.
gluten and/or MSG. Please check the label Garnish with sesame seeds.
before you buy!
PER SERVING:
446 Calories
11g Carbs
42g Protein
26g Fat

Lunch $"
Chicken meatballs
12.25oz fresh chicken breast/
vegetarian chicken*, diced
1 large carrot, grated Put everything except for the coconut oil
2 garlic cloves, peeled into a food processor and whizz into a
smooth paste. Using your hands, form
1 cup fresh coconut, grated 20 meatballs.
1 egg
2 tsp curry powder In a large pan, melt the coconut oil over
a high heat. When the oil is hot, put the
½ tsp salt meatballs in the pan and cook for
handful parsley or cilantro 2 minutes. Roll each meatball over
2 tsps organic coconut oil and cook for a further 5 minutes.
Reduce to a medium heat, cover the pan

MAKES 20 MEATBALLS and cook for a further 6-8 minutes.

before you buy!
Suggestion:
These are ideal as a portable snack,
or as a meal served with a healthy
accompaniment, such as a salad and
sweet potato
PER MEATBALL:
51 Calories
1g Carbs
5g Protein
3g Fat

Lunch $#
Fiery fries
2 cups all rounder potatoes

peeled and cut into chips
1½ tbsps olive oil
2 tsps paprika
good pinch of sea salt
2 tsps chili flakes
SERVES 2
Bring a large pan of lightly salted

water to the boil.
Add the potatoes and cook for

around 8 minutes, so that they are
still quite firm.
Remove pan from heat and drain

carefully.
Place a sheet of foil on a baking tray.
Drizzle with half of the oil and

sprinkle with the paprika, salt and
chili flakes.
Add the potatoes and turn over so

they get a coating of spices and oil.
Drizzle over the remaining oil.
PER SERVING: Cook for 20 minutes, then turn the

222 Calories chips over.
29g Carbs
4g Protein Cook for a further 20-25 minutes
10g Fat
until golden and crispy.

Lunch $7
Salmon asparagus
4-6 asparagus spears

1 tbsp organic coconut oil
2 x 5.25oz Alaskan salmon steaks
½ tsp Himalayan or rock salt
pepper to season
15 cherry tomatoes
2 lemon wedges
SERVES 2
Bring a small pan of salted water to

the boil. Add the asparagus, reduce
heat and simmer for around
3 minutes. Drain the asparagus
and cool in cold water.
In a heavy skillet, melt the oil over

a medium heat. Add the salmon
and cook for 10 minutes (turning
halfway).
Season with the salt and pepper.

Add the cherry tomatoes to the
pan, and cook for 1-2 minutes.
Check that the salmon is cooked
through (the meat should now be a
lighter color all the way through).
Remove pan from heat. Serve the

salmon with the asparagus and
PER SERVING:
tomatoes.
369 Calories
6g Carbs
30g Protein Garnish with a wedge of lemon.
25g Fat

Lunch $%
Steak strip
salad
10
½ tbsp organic coconut oil
3.5oz stir fry steak, cut into
strips
handful cherry tomatoes
5 radishes, cut into small
pieces
½ cup cucumber, chopped
roughly
salt and pepper
1 tbsp extra virgin olive oil
1 tsp organic balsamic vinegar
SERVES 1
Heat the coconut oil in a frying

pan to a medium / high heat, and
add the steak.
Season well and cook for 3-5

minutes on both sides, until
cooked. Remove pan from heat.
In a bowl, add the spinach,

tomatoes, radishes and cucumber.
Top with the steak.
PER SERVING:
Pour the oil into a jug. Add the
365 Calories
9g Carbs balsamic vinegar, then spoon the
35g Protein dressing onto the salad.
21g Fat

Lunch $&
Tuna & sweet potato
crunchy salad
10

1 small white onion, diced
4.5oz canned tuna chunks, drained
1 medium sized sweet potato
handful mixed leaf lettuce
½ cup cucumber, diced roughly
1 red bell-pepper, sliced
1 beef tomato, diced
Melt the oil gently a frying pan and add
2 tbsps extra virgin olive oil
the onion. Cook over a medium heat until
1 tsp balsamic vinegar softened. Remove from heat and place in a
juice of half a lemon bowl. Add the tuna and mix well.
Pierce the potato with a knife and

SERVES 1 microwave on full heat for 6-8 minutes.
When cooked, mash in a bowl with a fork.
Place the potato in a serving bowl. Add
the lettuce, cucumber, red bell-pepper and
tomato.
PER SERVING:
539 Calories Pour the olive oil into a jug. Add the
49g Carbs balsamic vinegar, then spoon the dressing
43g Protein
19g Fat
onto the salad. Top with tuna and drizzle
with lemon juice.

Lunch "'
Egg & ham salad
10 green beans, ends

removed
2 medium sized eggs
handful lettuce leaves
2 slices ham (use a vegetarian
ham* alternative if preferred)
8 cherry tomatoes
½ cup cucumber, sliced Bring a small pan of salted water to the
3 scallions, chopped boil. Add the green beans and simmer
gently for 3 minutes. Remove from the
1 tsp extra virgin olive oil
water with a serrated spoon.
1 tsp balsamic vinegar
sprinkle salad seasoning Return the pan of water to the boil. Add
the eggs and simmer gently for 10 minutes.
Remove from heat and cool with cold
SERVES 1 water for several minutes. Peel eggs
and slice.
In a bowl add the lettuce, ham, eggs,

tomatoes, cucumber, beans and scallions.
before you buy!
Pour the oil into a jug. Add the balsamic
vinegar, then spoon the dressing onto
the salad.
PER SERVING:
353 Calories
12g Carbs
Sprinkle with salad seasoning.
29g Protein
21g Fat

Lunch ""
Tomato & basil soup
1½ medium sized white onions, finely
chopped
2 garlic cloves, finely chopped
2 small sticks celery, chopped
2 small potatoes, peeled and diced
2 medium sized carrots, peeled
and chopped
2 medium sized tomatoes, diced
2 cups chicken or vegetable stock
(see recipe in introduction section)
1 x 400g can chopped tomatoes
1 sprig fresh basil, roughly chopped
salt and pepper
SERVES 4
In a large pan, gently melt the oil and

cook the onion until softened.
Add the garlic, celery, potato and carrots

and cook for 3-4 minutes. Add the diced
tomatoes and cook for a further
two minutes.
Add the stock and canned tomatoes.

Simmer over a gentle heat for 45 minutes.
Remove from heat and allow to cool.
Add the basil, and season well with salt

and pepper, then whizz everything in a
food processor for just long enough to get
PER SERVING: the big lumps out.
200 Calories
33g Carbs
The soup can be reheated to serve, kept
8g Protein
4g Fat in the fridge for up to 4 days or frozen on
the same day.

Lunch "#
Quick, easy,
tasty soup
2 tsps organic coconut oil/ghee
1 medium sized white onion, * Note: Some meat free alternatives contain
finely chopped gluten and/or MSG. Please check the label
before you buy!
3 medium sized carrots, sliced
2 large sticks celery, finely chopped Add the chicken, garlic, spices, salt and
thyme. Cook stirring for 10 minutes.
1lb 12oz chicken breast/meat
free chicken*, diced Add the tomatoes, purée, stock and red
bell-pepper. Bring to a simmer and cook
2 garlic cloves, crushed uncovered for 50 minutes.
1 tsp paprika Add the mixed beans and cook for a further
1 tsp ground cumin 5 minutes.
½ tsp Himalayan pink salt Once cooled, this can be kept in the fridge
1 tsp dried thyme for up to 4 days or frozen on the same day.
1 medium salad tomato, diced
1 tbsp tomato purée
½ cup chicken or vegetable stock
(see recipe in introduction section)
3 cups mixed beans, drained
SERVES 4
Heat the oil/ghee in a large pan.

Add the onion and cook gently
until softened. Add the carrot and
celery and cook for 5 minutes,
stirring regularly.
PER SERVING:
290 Calories
16g Carbs
43g Protein
6g Fat

Lunch "3
Veggie chips
2¼ cups butternut squash, peeled
and cut into chips
Bring a large pan of lightly salted water to
2 small sweet potatoes, peeled
the boil. Reduce to a gentle simmer.
and cut into chips
Add the butternut squash and sweet
1 cups fresh beetroot, peeled potatoes and cook for around 4 minutes.
and cut into chips
Remove pan from heat and drain the
1 large parsnip, peeled and cut vegetables carefully.
into chips Drizzle the oil onto several baking trays and
2 tbsps olive oil place them in the oven for several minutes
2 tsps seasoning of your choice to heat up the oil. Place all of the
vegetables onto the trays and sprinkle
e.g. chilli, paprika, oregano with the seasoning, salt and pepper.
Turn the vegetables over in the oil to give
them an even coating of spices.
SERVES 4 Cook for 20 minutes, then turn the
vegetable chips over.
Cook for a further 25 minutes or until
golden and crispy.
PER SERVING:
212 Calories
32g Carbs
3g Protein
8g Fat

Lunch "$
Chickpea stew
1 tbsp olive oil
1lb 5oz chicken fillets/vegetarian
chicken*, diced
2 orange bell-pepper, diced Heat the oil to a medium / low heat in
1 large white onion, finely chopped a large saucepan. Fry the chicken until
golden. Remove chicken from pan and
3 cloves garlic, finely chopped set aside.
1 tsp ground cumin
1 tsp ground cilantro Add the bell-pepper, onion, garlic, spices
and chilies and fry gently for 5 minutes.
2 red chilies, deseeded
1 x 400g can chickpeas, drained Return the chicken to the saucepan and
and rinsed add the chickpeas and stock. Transfer the
contents of the saucepan to a casserole
2 cups chicken or vegetable stock dish, cover and cook in the oven for 20
(see recipe in introduction section) minutes. Add the rice and cook for a
cup per person uncooked basmati further 10-15 minutes (if using white rice)
or 15-20 minutes (brown rice). Add the
rice OR 2 tbsps per person uncooked cauliflower (if using) and cook for a further
basmati rice plus 3 cauliflower florets 5 minutes.
per person, finely chopped - see
red note on right Swap the rice with Cauli Rice and reduce
the carbs by 22g per person. Recipe on
handful fresh cilantro
page 57
SERVES 4

before you buy!
PER SERVING:
573 Calories
67g Carbs
47g Protein
13g Fat

Dinner ""
Chicken nuggets
1 tsp coconut flour
3 tsps ground almonds Preheat the oven to 350˚F.
pinch of paprika
Mix the flour, almonds, paprika, salt and
pepper in a bowl.
1 medium sized egg In a separate bowl whisk the egg.
7oz fresh chicken breast/
Take a piece of chicken and dip it in the
vegetarian chicken*, diced egg, coating it evenly. Then dip it in the
flour mixture and roll until covered.
MAKES 10 NUGGETS Repeat this step with all of the chicken.
Melt the oil in a non stick frying pan over a

* Note: Some meat free alternatives contain medium / high heat. Add the chicken and
gluten and/or MSG. Please check the label cook for 5 minutes, turning regularly until
before you buy! brown all over.
Transfer the chicken to an oven tray and

cook in the oven for 10-15 minutes until
cooked through.
PER NUGGET:
46 Calories
0g Carbs
6g Protein
2g Fat

Dinner "#
Chilli con cauli
1 tbsp olive oil
2 large white onions, finely chopped
1lb 10oz lean beef mince/low fat
vegetarian mince*
½ green bell-pepper, diced
3 beef tomatoes, diced
5 garlic cloves, finely chopped
4 red or green chilies
dollop of tomato purée
1 tsp cayenne pepper
1 x 400g can kidney beans, drained
¼ cup per person uncooked
basmati rice
1 medium sized cauliflower head,
finely chopped
salt and pepper
Add the green bell-pepper and beef
tomatoes, and cook for several minutes
SERVES 4 until soft.
Add the garlic cloves and chilies and cook

* Note: Some meat free alternatives contain for one minute.
before you buy! Add the canned tomatoes, tomato purée
Heat the oil in a pan to a medium heat and cayenne pepper. Simmer gently for
and add the onion. Fry for several minutes 15-20 minutes. Add the kidney beans and
until soft. Add the mince and brown all continue to cook for 10 minutes.
over. Season well with salt and pepper.
Serve the chilli sauce on a bed of cauli rice.
PER SERVING:
How to make cauli rice:
362 Calories
Add the rice to a pan of cold salted water
33g Carbs and bring to the boil. Simmer gently until
35g Protein cooked, then add the cauliflower. Cook for
10g Fat two minutes before draining.

Dinner "7
Sizzle steak
2 tsps barbecue seasoning mix
1 sweet potato
1 tsp organic coconut oil Top Tip:
5.25oz steak strips There are plenty of seasoning mixes
available in the markets and stores. Just
1 medium sized carrot, peeled check the ingredients before you buy and
and sliced try to avoid anything high in sugar.
1 handful broccoli, cut into florets Alternatively, why not have a go at making
your own spice blend? Try some of these
as a start: salt, pepper, onion powder, chili
SERVES 1 powder, garlic powder and paprika. Any
leftovers can be stored in an airtight
container
Rub the barbecue seasoning into

both sides of the steak.
Pierce the potato with a knife and

microwave on full heat for 6-8 minutes.
Cut the potato in half and mash the
insides gently with a fork.
In a frying pan melt the oil over a

medium heat. Add the steak and
cook for several minutes on each side.
Bring a small pan of salted water to

the boil. Add the carrots and simmer
gently for 3 minutes. Add the
broccoli and simmer for a further
two minutes. Drain the vegetables.
Serve the steak on a plate with

the sweet potato and vegetables.
PER SERVING:
396 Calories
35g Carbs
37g Protein
12g Fat

Dinner "%
Mediterranean
meatloaf
small amount of organic coconut oil/
ghee to grease loaf tin * Note: Some meat free alternatives contain
1lb 10oz extra lean beef mince/ before you buy!
vegetarian mince*
1 cup canned chopped tomatoes Preheat oven to 300˚F.
1 large white onion, finely diced Grease a loaf tin with oil/ghee.
1 handful fresh parsley, finely
chopped In a large bowl, mash up the mince, using a
masher or your hands. Add all the other
2 tsps dried oregano ingredients and mix until thoroughly
2 large eggs, beaten combined.
3 cloves garlic, chopped finely
Cook in the oven for 1 hour.
1 tsp chili flakes
½ tsp organic sea salt Drain away any excess juice, then allow to
rest for 5-10 minutes before slicing.
1 tbsp olive oil plus a drizzle extra
salt and pepper to season The meatloaf can be stored in the fridge
for up to 4 days.
SERVES 6
PER SERVING:
208 Calories
5g Carbs
29g Protein
8g Fat

Dinner "&
Mince masala
1 large white onion, finely chopped
1lb 10oz extra lean beef mince/
low fat vegetarian mince*
3 cloves garlic, finely chopped
2 tsps Mangal meat masala powder
1 tsp cayenne pepper
1 tsp pink Himalayan salt
2 tbsps tomato purée
SERVES 4
Suggestion:
Meat masala tastes great with a side
of chopped raw baby leaf spinach and
chopped cherry tomatoes
before you buy!
Melt the oil over a medium heat.

Add the onions and cook for five
minutes until soft.
Add the mince and stir frequently

until browned all over. Add the
garlic, spices and salt and cook for
five minutes, stirring continuously.
Add the tomato purée and simmer

gently for 15 minutes.
PER SERVING:
279 Calories
5g Carbs
40g Protein
11g Fat

Dinner #'
Spicy Thai burgers
For the burgers:
16oz lean turkey mince/low fat
vegetarian mince*
1 medium sized egg In a large bowl, mash up the mince, using a
½ cup fresh cilantro, finely chopped, masher or your hands. Add the remaining
burger ingredients and mix well until well
plus extra to garnish combined.
1 green chilli, finely sliced
2 scallions, finely sliced Shape the mixture into 5 patties, then
transfer to a lightly greased baking tray.
1 tsp Thai 7 Spice seasoning Oven cook for 10 minutes. Turn over and
half a small red onion, peeled and cook for a 10-15 minutes. The juices will
finely chopped run clear when cooked.
slice of fresh lime to garnish For the vegetable side dishes:
Bake the sweet potatoes in the oven for
For the vegetable side dishes:
45 minutes or until soft. Using a fork,
2 large sweet potatoes scrape the contents of the potatoes into
1 tsp ground cinnamon a bowl. Discard the skin. Mash thoroughly
and season well. Stir in the cinnamon.
10 cherry tomatoes, sliced in half
2 cups baby leaf spinach Pour cold water into a non-stick frying pan
(just enough to cover the base). Add the
tomatoes and cook gently for 2 minutes,
MAKES 5 BURGERS AND stirring frequently. Add the spinach and
3 SERVINGS OF MASH AND VEG wilt gently.
The burgers and mash can both be kept in

* Note: Some meat free alternatives contain the fridge for up to 3 days.
before you buy!
PER BURGER / VEG SIDE DISHES:

154 Calories / 156 Calories
1g Carbs / 35g Carbs
33g Protein / 4g Protein
2g Fat / 0g Fat

Dinner #"
Satay spice kebabs
juice of one medium sized orange
2 tsps orange zest i deal
2 tbsps peanut butter for
3 tbsps soy sauce
1 inch piece ginger, peeled and
ibibq
finely chopped
4 garlic cloves, minced Preheat oven to 300˚F and, if using a
barbecue, prepare it for cooking.
1 tsp acacia honey
2 tsp red chili flakes Remove the chicken from the marinade
and discard marinade ingredients. Cook
16oz chicken breast/vegetarian
chicken in the oven for 20 minutes, then
chicken*, diced turn and cook for a further 25 minutes.
pre-soaked wooden skewers
Finish on the barbecue for 20 minutes
(or continue to cook in the oven).
SERVES 3
Serve with a crispy salad.
before you buy!
Mix together the orange juice, orange zest,

peanut butter, soy sauce, ginger, garlic,
honey and red chili flakes until the mixture
is smooth.
Stir in the chicken, ensuring it is evenly

coated. Refrigerate for at least 30 minutes
(maximum of 8 hours).
PER SERVING:
344 Calories
11g Carbs
48g Protein
12g Fat

Dinner ##
Lime chicken
fajitas i deal
for
1lb 2 oz chicken breast/
vegetarian chicken*, diced
ibibq
juice of 2 limes
4 cloves garlic, finely chopped
1 tbsp olive oil
1 green bell-pepper, sliced
1 yellow bell-pepper, sliced
1 medium sized white onion,
finely sliced
½ tsp ground cumin
¼ tsp salt
¼ tsp ground black pepper
pre-soaked wooden skewers
SERVES 3
Avoid leaving the chicken to marinate for

* Note: Some meat free alternatives contain too long, as the lime juice will break down
gluten and/or MSG. Please check the label too much of the tissue.
before you buy!
Remove from fridge and thread several
Preheat the oven to 300˚F, or prepare the
chicken pieces onto each skewer. Place the
barbecue for cooking.
chicken on the barbecue or in the oven
and turn regularly until cooked through
Put the chicken in a bowl. Combine the
(around 20 minutes).
lime juice and about half of the garlic.
Pour the mixture over the chicken, coating
Heat the oil in a large skillet over a
thoroughly. Cover the dish and allow it to
medium heat. Add the bell-pepper, onion
marinate in the refrigerator for 30 minutes.
and remaining garlic to the skillet. Cook
for around five minutes or until tender,
PER SERVING:
stirring regularly. Sprinkle with cumin, salt
325 Calories
and pepper.
12g Carbs
49g Protein
9g Fat Serve the fajita mix topped with the
chicken, with a side salad.

Dinner #3
Warming stew
1 tbsp ghee
1 small white onion, finely chopped
1lb 14oz lean casserole beef / tofu* In a large saucepan, melt the ghee over a
medium heat. Add the onion, and sauté
handful button mushrooms, sliced gently until soft. Transfer to a separate
3 cloves garlic, finely chopped plate.
2 medium sized carrots, peeled
Add the beef, if using, to the saucepan
and chopped and brown on all sides (approximately
half a swede, diced 3-5 minutes). If using tofu, cook gently for
2¼ cups all purpose potatoes, around 4-5 minutes until soft. Transfer to a
separate plate.
peeled and chopped
1 organic stock cube dissolved in Add the mushrooms to the saucepan and
1 cup boiling water cook for 3-5 minutes until soft. Add the
garlic and cook for a further 2 minutes,
sprig fresh rosemary stirring continuously.
1 tbsp tomato purée
salt and pepper to season Return the beef /tofu and onions back into
the saucepan. Stir in the carrots, swede
and potatoes and add the stock liquid.
SERVES 4 There should be enough liquid in the pan
to cook the vegetables, although they
needn’t be completely covered.
gluten and/or MSG. Please check the label Add the rosemary and tomato purée and
before you buy! season well. Cover and simmer for up to
two hours (if using beef) or 45 minutes
if using tofu. Top up with fresh water if
necessary. As the potatoes cook, they will
thicken up the sauce.
PER SERVING: with beef/with tofu

501 Calories/393 Calories
29g Carbs/32g Carbs
76g Protein/19g Protein
9g Fat/21g Fat

Dinner #$
Bacon & blue
cheese burgers
26.5 oz extra lean ground beef (or In a large bowl, mash the beef up with
your hands to break it up. Add the onion,
use a vegetarian alternative*)
egg, mustard seeds and salt and pepper
1 small white onion, chopped finely and mix together thoroughly.
1 medium free range egg
Melt half of the ghee / butter in a non
1 tsp brown mustard seeds
stick frying pan. Add the bacon and fry
salt and pepper to season until crispy. Remove from pan from heat.
2 tsps ghee or organic butter Form the beef mixture into 10 disc shapes.
Place a slice of cheese on 5 of the discs.
5 rashers unsmoked back bacon (or
use a vegetarian bacon*), cut Add the bacon pieces (using it all up).
into small pieces Use the other 5 discs as a ‘lid’, covering
the cheese and bacon. Seal the edges well
cup blue marble/maytag blue to prevent the cheese escaping when you
cheese (or use a low fat hard cook the burgers.
cheese), cut into 5 strips
Return the frying pan to the heat and add
the remaining ghee / butter. Place the
MAKES 5 BURGERS patties in the pan and cook for 4-5
minutes then turn over and repeat.
If you like your burgers ‘well done’,

finish cooking them under a medium
grill for 2-3 minutes.
before you buy!
PER BURGER:
244 Calories
2g Carbs
32g Protein
12g Fat

Dinner #"
Spinach &
ricotta pizza
Suggestion:
small amount of organic coconut
This recipe tastes great either warm
oil/butter to grease dish from the oven or straight from the
4 medium sized eggs fridge. Makes a great portable snack.
3 egg whites
cup old fashioned oats (use Preheat oven to 300˚F.
Lightly grease a large round ovenproof
4 cherry tomatoes, halved dish with coconut oil or butter.
1 cup baby leaf spinach, finely chopped
Whisk the eggs and egg whites in a jug.
1 red chilie, finely chopped Season well.
half a green bell-pepper, finely
chopped Add the oats, vegetables, dried spices
and herbs and stir well.
1 tsp paprika
1 tsp dried oregano Pour into the dish and cook for around
3 tbsps low fat ricotta/cream cheese 10 minutes, until center of mixture is
cooked.
(use dairy free cheese if preferred)
salt and pepper to season Spoon on the cheese and cook for a
further 5 minutes.
MAKES 6 SLICES Once cooled, store any leftovers in the

fridge for up to 3 days.
PER SLICE:
93 Calories
6g Carbs
9g Protein
4g Fat

Dinner ##
Cauliflower
cheese pizza
For the base: Preheat oven to 400˚F.
cup cauliflower, grated
Line a round ovenproof dish or baking
1½ tbsps psyllium husks tray with baking paper.
2 tbsps oat bran, uncooked
In a large bowl mix together the base
cup grated mozzarella cheese
ingredients until thoroughly combined.
½ cup low fat grated cheese Press the mixture firmly into the base
1 medium sized free range egg of the oven dish. Cook for 15 minutes or
until a crispy golden brown.
For the topping:
cup tomato purée Remove from oven and spread the
1 tbsp grated mozzarella cheese tomato purée evenly over the pizza base,
covering well. Add all of the other
½ cup low fat cheese, grated topping ingredients except for the basil
1 cup closed cup mushrooms, leaves, arranging them evenly over the
finely sliced pizza base.
cup wafer thin ham, sliced Cook for 10-15 minutes, or until the
1 beef tomato, finely sliced topping ingredients are cooked.
cup red onion, finely chopped Add the basil leaves and serve.
2 tsps chili flakes (optional)
1½ tbsps sun dried tomatoes
in olive oil
4 black olives, sliced
5 fresh basil leaves
SERVES 3
PER SERVING:
355 Calories
29g Carbs
26g Protein
15g Fat

Dinner #7
Baked pizza
potato skins
1 tsp ghee or organic coconut oil
2 rashers unsmoked bacon (or
use a vegetarian bacon*) cut into
small pieces
4 medium sized all rounder
potatoes
2 tsps onion powder
½ tsp Italian seasoning
cup tomato purée
salt and pepper
¾ cup low fat cheese, grated
SERVES 4
Place the potatoes on a tray and bake for

* Note: Some meat free alternatives contain 90 minutes. Remove the potatoes from
gluten and/or MSG. Please check the label oven and increase the oven temperature
before you buy! to 400˚F.
Leave potatoes to cool then cut them

Preheat oven to 350˚F. in half lengthwise. Scoop out most
of the potato from the inside of the
Heat the ghee / oil in a non stick frying pan potato skins.
over a medium heat. Add the bacon pieces
and fry until crispy. Remove pan from heat Mix the onion powder and Italian
and set aside. seasoning into the tomato purée.
Season with salt and pepper. Spoon the

mixture into the potato skins.
Add a layer of chopped bacon and

PER SERVING:
sprinkle over a layer of cheese.
215 Calories
25g Carbs
13g Protein Put the potatoes in the oven for 20-25
7g Fat minutes. Leave to cool for 5 minutes
before serving.

Dinner #%

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FLEXIBLE DIETING

www.FlexibleDietingLifestyle.com Facebook: Zach Rocheleau

© Copyright 2015 Genetic Potential Academy

All rights reserved.

email us: Theflexibledietinglifestyle@gmail.com

Facebook: Zach Rocheleau

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“GPA really enlightened me of the importance

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“GPA has really helped me become a better

“The first day I worked out with GPA was a big

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COOKING WITH FATS AND OILS

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Consider replacing cheap, processed table salt (which is

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Iced latte protein smoothie

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Raspberry, choc & mint smoothie

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Good morning protein smoothie

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* If possible, use gelatin which is free

Add the gelatin to the boiling water. Stir

Stir in the protein powder. Top up with cold

Pour into dessert bowls or glasses and add

Refrigerate until set.

Store in the refrigerator for up to 3 days,

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MAKES 9 ENERGY BALLS

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PER SERVING: with banana / blueberries

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Preheat the oven to 350˚F. Line a 9x9 inch

Sieve the flour into a bowl and add the

In a separate bowl whisk together the

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Add the raspberry juice and all of the

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Melt the chocolate slowly over a very low

Remove the bars from the freezer.

These bars can be kept in the fridge for up

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added sugar) Keep stirring until mixed in thoroughly

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Spoon in a small amount of chocolate

Refrigerate for 5 minutes until set.

Cover the banana completely with a layer

Freeze for 20 minutes or until ready

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Line a baking tray with parchment

Allow to cool on the tray for 5 minutes,

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Put half of the almond milk, plus the