7 DAY FREE

Fat Burning
CHALLENGE

Easily Lose Those First Stubborn Pounds,

Gain Energy, Confidence, Feel Lighter

Without Going On Another Crazy Diet Or

Doing Lots Of Exercise

THE Weight Loss

ACADEMY
Table of Contents
1. About Us

2. Clients' Results

3. Important Tips for Getting Started

4. Food Swop List

5. 7 Day Fat Burning Challenge Meal Guide

6. Shopping List

7. Additional Recipes
 Hello Lovely!
Welcome to The 7 Day Fat Burning Challenge…time to get real
results without eating boring diet food or slaving away at the
gym.

If you are a woman who is tired of eating sad salads, who is on

the verge of losing all hopes of shifting the weight, and who is
sick of nibbling on endless carrot sticks, then you are in the right
place!

But before you get stuck right into the challenge, we want to
introduce The Weight Loss Academy (WLA) very briefly.

The Weight Loss Academy is focused on results without deprivation…

We teach you how to get confidence back in your body and lose weight sustainably and
consistently with a flexible approach to food.

Educate you to determine what kind of food works best for you so you feel empowered, alive,
healthy, radiant and full of energy.

Teach you behavioural change techniques to finally quit your sugar habit so that you can feel
free around food for good.

The WLA brings you the most sought after online program that teaches you how to lose body fat, gain
confidence, increase energy and create a healthier relationship with food. All while not having to eat
boring diet food, follow a strict eating regime or over-exercising.

With a growing nutrition coaching business and an industry booming with fad diets, our founder, Anna
(Registered Associate Nutritionist and Founder of The Weight Loss Academy) realised that her mission of
supporting women with losing weight without extreme dieting was something she could not do alone.
Among other programs, Anna created The Weight Loss Academy Coaching Certification and now
educates and trains other women to become academy coaches.

The Weight Loss Academy consists of:

Free 7 Day Fat Burning Challenge

The 21 Day Fat Loss Reset

The Weight Loss Academy Programme

Coaching Certification
Are You Ready To Get Similar
Results To
Our Clients?
Important Tips For

Getting Started
 Important Tips for Getting Started

How to adjust our free guide for our challenge so you can get results easily…

You do not have to eat things that you don’t like. The guide is not something that you have
to follow rigidly.

Please watch the welcome video in the support group.

Anna will explain further how to adjust the guide / recipes / ingredients. Its a must you
watch this video or read the written text in the group as it has important information around
how to make this guide work for even really fussy eaters.

BREAKFAST

If there is something in there that you do not like, pick a breakfast that you do like.

If you do not like sweet options for breakfast and prefer eggs / porridge etc, that is totally fine.

Do not be afraid to experiment.

LUNCH AND DINNER

You don’t have to follow the guide exactly to the day, but for maximum results, keep the same
lunch and dinner from the same day together.

When you are having soup, make sure you have a portion of protein on the side (i.e yoghurt,
poached or boiled eggs, meat or vegetarian protein can be added to the soup as well. Portions
can be selected from the swop list).

You can also have soup for lunch multiple times. Just always add a protein element on the side
or in the soup.

If you cannot have lunch and dinner from the same day, try to have any kind of salad with a
piece of protein, a soup with a protein on the side or in it, or an omelette / scrambled eggs etc.
 SNACKS

The recommendation is 3 meals per day plus snacking in between when hungry. The amount of
snacks that you should aim for in a day varies per individual.

If you are someone that is very active or if you go to the gym, you might need additional bigger
snacks. If you are less active you might need less snacks.

We count vegetables and fruit as smaller snacks. You may want to snack on these throughout
the day when you feel hungry in between meals. Eat as much fruit and vegetables as you like,
there is no set amount but aim for one portion each time. Listen to your body and try not to eat
just for the sake of it. Aim to only consume one banana per day (as this is a bigger fruit).

We also recommend bigger snacks. With regards to “bigger” snacks, some women may only
need one per day and others more. If you exercise regularly you may need more compared to
someone that is less mobile. It is recommended to have a bigger snack between lunch and
dinner, this will prevent sugar cravings and support appetite until dinner. You may require
another snack in the evening. Some days you may need 2 bigger snacks and some days, 1. Tune
in and be flexible based on how you feel.

BIG SNACK IDEAS-

3 crackers (rice crackers or ryvita type crackers) with thin spread of nut butter, cream cheese,
cottage cheese, hummus, avocado, cheddar or tuna

1 natural cereal bar of your choice (Nakd brand is a healthy option)

2 boiled eggs

30g of dark chocolate

Small bag of hummus crisps or 20/25g portion

Small bag of propercorn or 20/25g portion

 EXERCISE

You do not need to exercise while doing the free challenge for results. However, if you are
already doing exercise keep your routine going, if you are not, don’t worry.

Focusing on your food is enough. Food is the biggest factor when it comes to weight loss. Focus
on food and you will see incredible results. DON’T OVERWHELM YOURSELF.

DRINKS

Have one milky (latte or cappuccino per day). Multiple teas with a little bit of milk in it is also fine
but make sure you are also drinking water.

WATER

Water is essential for fat loss. If you are not drinking enough water, you may mistake thirst for
hunger. Some people eat when they are just thirsty and not really hungry. Aim for 8 glasses per
day approx.
 Food Swop List

(see swop list further in the guide for more specific details)

Fruits and vegetables can be changed. If you do not like carrots, swap it with peppers, courgettes
with peas etc.

If you do not want chicken, swap it with another meat, if you do not like fish, swap it with another
protein / meat, if you do not like tofu, swap it with another vegetarian protein, meat or you can
add an egg.

You can leave out ingredients you do not want, add or decrease herbs and spices, taste
everything to suit your preferences.

The guide is a guide and you have to make the guide suitable for you.

The reason why our challenge works for so many women is because it can work for plain eaters
and for women who want variety and flavour in their food. Everything can be adjusted and as
long as the adjustment is done within the right group as shown in the swop list, you can still get
the best possible results.

PORTIONS

If you feel that it is too much food for you, don’t eat it all. Listen to your own body and don’t eat
just for the sake of eating.

Eat until you’ve had enough and feel satisfied. Recipes are for 1 serving unless stated otherwise.
If you have to double up for the next day, then you have to double up the ingredients as well.
 Food Swop List

Protein

Beef Mince 100g (3½ oz) - 140g (5 oz)

Beef Sirloin Steak 1 small, (approx. 120g (4 oz))

Canned tuna 1 small can approx. 70g (2½ oz)

Chicken fillet Medium sized

Chorizo 30g (1 oz)

Cod Fillet 175g (6 oz) approx.

Cottage Cheese (V) 100g (3½ oz)

Cubed Lamb 100g (3½ oz)

Eggs 2 pcs

Full-Fat Greek Yoghurt (V) 125g (½ cup)(4½ oz)

Full-Fat Cottage Cheese (V) 1 tablespoon - 100g (⅔ cup)(3½ oz)

Halloumi (V) 70g (2½ oz)

Ham 2 slices

Lean Bacon / Rashers 2 pieces

Paneer Cheese (V) 30g (1 oz)

Pork Around 130g of Pork chop

Pork Sausages 2 pcs

Prawns 140g (5 oz)

Quorn Mince (V) 75g (2⅔ oz)

Ricotta Cheese (V) 30g (2 tbsp)(1 oz)

Salmon Fillet 1 small approx. 110g (3¾ oz)

Semi-Skimmed Milk (V) 100ml - 250ml (1 cup)(3½ fl oz - 8¾ fl oz)

Small Beef, Stewing Steak 110g (4 oz) approx.

Smoked Salmon 55g (2 oz)

Tempeh (V) 100g (3½ oz)

Tinned Salmon Around 155g (5½ oz) / tin

¼ block (115g (4oz) approx. - 125g (½ cup)(4½

Tofu (V)
oz)

Turkey Mince 100g (3½ oz) - 130g (4¾ oz)

Vegetarian Sausages 2 pcs

White Fish Fillets 185g (6½ oz)

Legume (Benas, Lentils and Chickpeas)

Baked Beans 3 tablespoons

Black Beans 4 tablespoons

Black Beans, Canned 45g (¼ cup)(1½ oz)

Canned Harricot Beans 100g (⅓ heaped cup)(3½ oz)

Cannellini beans 1 cup

Chickpeas 3 tablespoons

Falafels 4 pcs

Red Kidney Beans 3-4 tablespoons

Red Lentils 40g (¼ cup)(1½ oz)

Soya or Edamame Beans 80g (¼ cup)(2¾ oz)

Carbohydrates

Brown Bread 1 medium slice

Brown Bread Roll 1 small

Brown Rice 25g (2 tablespoons) - 65g (⅓ cup) (1 - 2¼ oz)

Flour, Wholewheat 1 teaspoon - 2 tablespoons

Giant Couscous, Wholewheat 40g (¼ cup)(1½ oz)

Oat Flakes 1 tablespoon - 40g (½ cup)(1½ oz)

Porridge Oats 20g (¼ cup)- 40g (½ cup) (¾ - 1½ oz)

Potatoes 30g - 170g (1 - 6 oz)

Soba Noodles 30g (½ cup) - 50g (¾ cup)(1 - 1¾ oz)

Spaghetti, Wholewheat 50g (1¾ oz) - 60g (2 ¼ oz)

Sugar Free Muesli 30g (⅓ cup)(1 oz)

Sweet Potato 135g (¾ cup)(5 oz)

Wholewheat Tortilla Wrap 1 piece (wholewheat)

Wholewheat Pasta 50g (¾ cup) - 60g (1 cup)

Wholewheat Bread 2 slices

Wholewheat Noodles 40g (½ cup) -50g (¾ cup) (1½ - 1¾ oz)

Fruit / Vegetables

Apple 1 small

Banana ½- 1 small

Beansprouts 100g (1¼ cups)(3½ oz)

Blueberries 15 pieces

Broccoli 140g (2 cups)(5 oz)

Butternut Squash 70g (½ cup) - 140g (1 cup) (2½ - 5 oz)

Canned Tomatoes 150g (¾ cup) - 200g (1 cup) (5¼ - 7 oz)

Carrot 1 medium
Cauliflower 100g (½ cup)

Cherry Tomatoes 6 pieces

Chopped Tomatoes 100g (½ cup)(3½ oz)

Courgette 80g (½ cup)(2¾ oz)

Cranberries, Fresh or Frozen 40g (½ cup)(1½ oz)

Frozen Mango 70g (½ cup) - 125g (¾ cup) (2½ - 4½ oz)

Frozen Peas 3 tablespoons

Green Beans (Haricot Beans) 4 tablespoons - 80g (1 cup)(2½ oz)

Green Pepper (Bell Pepper) ½

Mangetout 10 pieces

Mixed Berries, Frozen 3 tablespoons

Parsnip 1 small

Pineapple 4 rings

Portobello Mushrooms 2 pieces

Raspberries 50g (½ cup)(1¾ oz)

Red Pepper (Bell Pepper) ½

Rocket (Argula) 50g (2 cups)(1¾ oz)

Sauté Vegetables 250g (2 cups)(8¾ oz)

Spinach Leaves 1 cup - 40g (1¼ cup)(1½ oz)

Spinach Leaves 1 cereal bowl

Sun-Dried Tomato 3 pieces

Sweetcorn 2 tablespoons

Vegetable - Stir Fry Packet 200g (7 oz)

Watercress 1 cup

Fats (generally not more than one portion

per meal, other than olive oil for cooking)

Almond Butter 1 teaspoon

Almonds 6 pieces

Avocado ¼ or 35g (1 oz) frozen

Butter 1 teaspoon

Butter, Unsalted 1 teaspoon

Cheddar Cheese 15- 30g (⅓ cup)(1 oz)

Chia Seeds 1 teaspoon

Chocolate Chips, Dark 1 teaspoon - ⅓ cup / 80g (2¾ oz) of dark

Coconut Milk, Canned 100g (½ cup) - 200ml (1 cup) (3½ - 7 oz)

Cream 4 tablespoons

Crème Fraiche, Full Fat 1 tablespoons

Desiccated Coconut 1 teaspoon - ½ cup / 45g (1½ oz)

Feta Cheese 30g (¼ cup) - 50g (1¾ oz)

Flaxseed 1 teaspoon - ⅓ cup / 50g (1¾ oz)

Full-Fat Goat's Cheese 30g (¼ cup)(1 oz)

Green Pesto 1 tablespoon

Mayonnaise, Full-Fat 1 teaspoon

Olive Oil 1 teaspoon

Olives 6 pieces

Peanut Butter 1 heaped teaspoon

Sesame Seeds 1 teaspoon

Shredded Mozzarella Cheese 30g (⅓ cup) - 40g (⅓ cup) (1 - 1½ oz)

Sour Cream 1 tablespoon

Sunflower and Pumpkin Seed Mix 1 teaspoon

Sunflower Seeds 1 tablespoon

Tzatziki 1 tablespoon
7 Day Fat Burning Challenge
Meal Guide
OVERVIEW

BREAKFAST LUNCH DINNER

MONDAY Berry Baked Oats Cheats Tomato Soup Moussaka

TUESDAY Banana Split Cheats Tomato Soup Moussaka

Pesto and Roasted

WEDNESDAY Berry Baked Oats Chicken Peri Peri
Veg Omelette Wrap

Chicken Peri Peri

THURSDAY Banana Split Pesto Pasta
Salad

Pesto and Roasted

FRIDAY Berry Baked Oats Hawaiin Tortilla Pizza
Veg Omelette Wrap

Apple Crumble Chicken Coleslaw

SATURDAY Fish Curry
Pudding Salad

Salmon, Potato and

Apple Crumble Chicken Coleslaw
SUNDAY Green Bean Tray
Pudding Salad
Bake
Breakfast
Recipes
 Berry and Baked Oats

Serves 3

Ingredients: Instructions:

1 tbsp butter Preheat the oven at 180°C (356

90g (1 cup)(3⅛ oz) of oats Fahrenheit).
9 crushed walnuts
1 egg Line a small square baking dish with
½ tsp baking powder baking parchment paper, grease the
Pinch of nutmeg baking parchment with the butter.
175ml (¾ cup)(6⅛ fl oz) of milk
1 tbsp honey Add all the dry ingredients to a bowl.
Drop of vanilla essence
Cup of frozen berries In an additional bowl, add all the wet
ingredients and whisk Combine the wet
and dry ingredients.

Pop in half the berries, mix.

Pour mixture into a baking dish and

scatter remaining berries on top.

Bake for around 45 minutes.

Take out, allow to cool and then slice.

Can serve warm or cold, with extra

fruit or Greek yoghurt.

Store in the fridge for up to 5 days.

**This recipe makes three portions -

keep the additional portions for
breakfast later in the week.

*If you prefer a plain breakfast, plain

porridge made with 40g porridge oats
and 135ml milk and served with a cup
of berries is a suitable alternative.
 Banana Split
Serves 1
Ingredients:
1 small banana
125g (½ cup)(4½ oz) Greek yoghurt
3 sliced strawberries
5 blackberries
1 tbsp of dark chocolate chips
8 crushed almonds (any nuts is
fine)
1 tablespoon of oats
1 teaspoon of sunflower seeds
Apple Crumble Pudding
Serves: 1
Ingredients:
1 medium apple
½ teaspoon ground cinnamon,
ground
1 teaspoon honey
125g (½ cup)(4½ oz) full-fat
Greek yoghurt
1 x teaspoon chia seeds
3 tablespoons semi-skimmed
milk
18g (⅛ cup)(¾ oz) raisins
3 whole walnuts
***Double up for tomorrow.
Recipe above is one portion,
multiply ingredients for 2 portions if
you want to make both at the same
time.
***Advance Prep - Make the night
before
Instructions:
Slice the banana down the middle and
place on a plate.
Spoon Greek yoghurt in between
banana.
Top with sliced strawberries,
blackberries, choc chips, crushed
almonds, oats and sunflower seeds.
Enjoy.
Instructions:
Begin by peeling the apple then slicing
into smaller pieces.
Add the sliced apple along with the
cinnamon and honey to a pot and let the
apple simmer for 8-10 minutes (stirring
occasionally).
In the meantime prepare the pudding
base. Add the greek yoghurt, chia-seeds
and milk together in a bowl and mix
around so all is combined.
Then spoon the yoghurt mixture into a
mason jar or use any container you have.
Just before the apples are ready, stir in
the raisins.
Allow the apples to cool. When chilled, top
the yoghurt with the cinnamon apples and
toss the crushed walnuts on top.
Close the lid and pop into the fridge
overnight for breakfast in the morning.
 Lunch
Recipes
 Cheat Tomato Soup

Serves: 1

Ingredients: Instructions:

1 teaspoon butter
½ onion, peeled and finely
chopped
1 teaspoon plain flour
½ vegetable stock cube (low salt)
100ml (½ cup)(3½ fl oz)boiling
water
½ tin (200g)(1 cup)(7 oz) of
chopped tomatoes
1 teaspoon tomato purée (tomato
paste)
Sprinkle freshly ground black
pepper
1 teaspoon pesto
Melt the butter in a pot, add the onion and
cook over a low heat for 10 minutes or until
onion is soft.
Sprinkle the flour over the onion, stir well,
then crumble in the stock cube and 100ml
of boiling water, tinned tomatoes, tomato
purée and pepper.
Bring to the boil then reduce the heat and
simmer for 2-3 minutes, stirring
occasionally.
Leave to cool slightly and blend carefully
with a stick blender - be extremely careful
not
to splash yourself with hot soup.

Swirl pesto into soup before serving.

***Serve with a side portion of protein of

your choice
 Pesto and Roasted Veg Omelette Wrap
Serves: 1
Ingredients:
½ red onion
½ red pepper (bell pepper)
8 slices courgette (zucchini)
5 mushrooms
Dash of pepper
½ teaspoon of mixed herbs
1 heaped teaspoon of pesto
2 eggs
15ml (1 tbsp)(0.75 Aus tbsp) milk
1 teaspoon of butter
30g (⅓ cup)(1 oz) of grated
cheddar cheese
1 teaspoon of olive oil (optional)
Instructions:
Preheat the oven at 180°C (356 Fahrenheit).
In a bowl add the sliced vegetables,
season with pepper, mixed herbs and add
pesto (add a little drop of olive oil if a bit
dry).
Line a baking tray with baking paper and
place the vegetables on it spaced out.
Roast in the oven for around 30 mins.
In the meantime prepare the omelette
wrap.
Beat the eggs and milk in a bowl, season.
Add some butter to a non-stick pan and
once melted, pour on the egg mixture.
Heat for 2 minutes until the egg solidifies,
then turn over.
Bake the other side for ½ minute (can also
do the other side under the grill if can’t
flip).
Once the omelette is cooked place on a
plate and add the roasted vegetables and
top with
grated cheese.
Roll up the omelette as a wrap and cut in
half.
 Chicken Coleslaw Salad
Serves: 1
Ingredients:
1 cooked shredded chicken breast
70g (1 cup)(2½ oz) of grated
purple cabbage
70g (1 cup)(2½ oz) of grated white
cabbage
1 large (120g)(½ cup)(4¼ oz)
grated carrot
½ red onion
1 tbsp mayonnaise
1 tbsp Greek yoghurt
1 tsp apple cider vinegar
½ tsp mustard
Handful of fresh parsley
(optional)
Touch of black pepper
Pinch of salt
**Important note – if making a
batch for a couple of days, leave
the coleslaw off the salad and only
add before serving.
***You can also use 1 heaped
tablespoon of shop bought coleslaw
if you don’t want to make your own
Recipe Adjustments -
Want to remove the meat?
Replace the chicken with any
vegetarian alternative using the
food swap list
Instructions:
Use a cooked chicken breast or boil chicken
breast doing the following
Add water to a pot and place chicken breast
into the pot, ensure it is covered in water
Season with some pepper (or any other
herbs)
Bring to the boil on a medium heat
Once boiling reduce to the heat, place a lid
on the pot and simmer for around 10 minutes
or until chicken is no longer pink inside
Meanwhile, prepare the salad components:
- Slice/grate the cabbage, carrots and red
onion
- Add to a bowl
- Add the mayonnaise, Greek yoghurt,
mustard and apple cider vinegar to a
smaller bowl
- Season with a little salt and black pepper
- Mix around (taste test, add more
seasoning or flavour if needed. Can also add
1-2 tbsp of water to the dressing so it is less
thick. Salad will be less dry too)
Pop dressing into the fridge while preparing
the rest of the salad
When the chicken is ready, remove from the
water and shred using two forks
Add chicken to the bowl with the other salad
ingredients, pour on dressing and mix all
around. Top with handful of fresh parsley
(optional)
Taste test, add more seasoning if required
and enjoy
Dinner
Recipes
 Moussaka
Serves: 2

Ingredients: Instructions:
Preheat the oven to 160°C (320
1 medium aubergine
Fahrenheit) fan and line a baking tray
(eggplant)
2 tsp olive oil
Slice the aubergine (eggplant) in thin
½ small onion
slices and lay in a single layer on the
1 garlic clove
lined baking tray and drizzle
1 medium carrot
with the olive oil. Bake in the oven for 15
260g (2 cups)(10 oz) beef or
to 20 minutes until tender. Set aside
lamb mince (ground
beef/lamb)
Heat the other tsp of oil in a large
1 teaspoon dried oregano
saucepan over a medium heat. Add
¼ teaspoon cinnamon
thinly sliced onion,
Pinch of ground nutmeg
crushed garlic and grated carrot and
Pinch of ground paprika
cook for 5 minutes or until soft, stirring
220g (1 cup)(7 oz) tinned
occasionally.
chopped tomatoes
125ml (4½ fl oz) reduced salt
Add the mince and cook for 10-15
vegetable stock
minutes or until browned, stirring
1 large potato
frequently with a
60g (½ cup)(2 oz) cheddar
wooden spoon to help break up the
cheese
mince. Add the oregano, cinnamon,
Serve with side salad or any
nutmeg, paprika,
vegetables
tomatoes and stock and stir to combine.

Reduce the heat to medium-low and

simmer, covered, for 15 minutes, stirring
occasionally.

Meanwhile, slice the potato into thin

slices and place in a saucepan. Add
enough water to
cover it and bring to the boil. Boil for 10
to 15 mins or until tender. Drain and set
aside.

Spread a small ladleful of the meat

mixture over the base of a 2-litre dish.
Layer half of the
aubergine (eggplant) slices and half of
the remaining meat mixture. Repeat the
layers again, finishing with the meat
mixture on top.

Arrange the potato slices over the meat

mixture and sprinkle over the grated
cheese.
Moussaka
Serves: 2

Instructions:
Bake for 30 minutes or until the potato
slices are golden and the cheese has
melted. Leave
to stand for 5 minutes and then serve.

Serve with any vegetables or a side

salad

This recipe makes 2 portions, save the

additional portion for dinner the
following day

Recipe Adjustments -

Want to remove the meat?

Replace the mince with same quantity of

vegetarian mince or any vegetarian
alternative
using the food swap list
 Piri Piri Chicken with Rice Salad
Serves: 2
Ingredients:
2 x chicken breasts
1 tsp oil
Lime wedges to serve
Marinade:
2 garlic cloves crushed
2 cm fresh ginger, peeled and
grated
Juice of 1 lemon
2 teaspoons honey
½ teaspoon dried chilli flakes
½ teaspoon sweet paprika
2 tablespoons chopped fresh
parsley
Sea salt and ground black
pepper to taste
Rice Salad
90g (½ cup)(3½ oz) brown rice
½ medium red pepper (bell
pepper), finely diced
½ small red onion finely diced
1 medium cucumber finely
diced
60g (¼ cup)(2 oz) corn
1 small handful baby spinach
leaves shredded
Dressing:
200g (¾ cup)(7 oz) Greek
yoghurt
Lime juice to taste
1 tablespoon chopped fresh
coriander
Recipe Adjustments -
Want to remove the meat?
Replace the chicken with any
vegetarian protein alternative
using the food swap list
(chickpeas, tofu or tempeh could
work well)
Instructions:
To make the marinade, whisk the
garlic, ginger, lemon juice, honey,
chilli, paprika, parsley, salt, pepper
and 4 teaspoons water together in a
medium bowl
Place the chicken in the bowl and rub
with the marinade. Cover with cling
film and refrigerate for 1 hour to
marinate
To make the rice salad, cook the rice
as per the instructions on the packet
Allow the rice to cool
Once cool, place the rice, pepper,
onion, cucumber, corn and spinach in
a bowl and toss gently to combine.
To make the dressing, whisk the
yoghurt, lime juice and coriander
together in a small bowl.
Heat a non-stick frying pan over a
medium heat with the oil. Add the
marinated chicken and cook for 4 to 6
minutes on each side or until cooked
through. Set aside to cool slightly
To serve, place the rice salad on two
serving plates and top with the piri piri
chicken. Drizzle over the yoghurt
dressing and serve with the lime
wedges on the side.
**This recipe makes enough for dinner
and lunch the next day. The dinner
portion of rice should be bigger,
around 60g and lunch the following
day 30g. What's most important is
ensuring the dinner is bigger and
lunch the next day is smaller.
 Pesto Pasta
Serves: 1

Ingredients: Instructions:
Cook pasta as per instructions on the
40g (¼ cup)(2 oz) wholewheat
pack.
pasta
1 teaspoon olive oil
In a frying pan add some olive oil,
140g (2 cups)(5 oz) broccoli
broccoli and pepper. Allow to sauté for
½ green pepper (bell pepper)
10 minutes.
3 tablespoons frozen peas
1 tablespoon green pesto
Boil the peas for a few minutes. When
5 cubes of feta
ready, add to the frying pan.
1 cup rocket leaves (argula)

When the pasta is ready, drain and add

to the frying pan with the vegetables
and peas.
Now add in the pesto and feta plus
some rocket (argula). Mix together and
serve.

***Can add a side of protein/meat if

you wish
 Hawaiin Tortilla Pizza
Serves: 1

Ingredients: Instructions:

1 wholemeal wrap Preheat oven at 180°C (356 Fahrenheit)

2 tbsp of tomato puree
(tomato paste) In a pan add the olive oil and sliced red
2 slices of ham onion
8 chunks of pineapple
4 thin slices of mozzarella Allow to sauté for a few minutes then add
½ red onion some garlic salt, mix around and cook on
1 tsp parmesan low heat
½ tsp garlic salt
½ tsp italian herbs Add tomato puree (tomato paste) to
1 tsp olive oil wholemeal wrap and spread all over then
top with italian herbs

Slice ham and pineapple chunks and pop

on wrap

Add the garlic red onions on top then the

mozzarella cheese. Top with parmesan

Pop into the oven and bake for 10-15 mins

but keep checking as it could be ready
sooner. Crispy base will make it easier to
eat.

Serve with garden salad.

Recipe Adjustments -

Want to remove the meat or adjust the

recipe?

Replace the ham and add any vegetarian

protein alternative using the food swap
list. It’s also possible to make any type of
pizza with toppings of your choice, just
use the swop list
 Salmon, Potato and Green Bean Tray Bake
Serves: 2

Ingredients: Instructions:

2 salmon fillets, 110g (3¾ oz) Preheat oven to 200°C (392 Fahrenheit)
each
300g (10½ oz) new potatoes, Mix together 1 tsp olive oil with potatoes,
halved mixed herbs, salt and pepper.
160g (5½ oz) green beans
(haricot beans), ends trimmed Place evenly onto a lined baking dish
2 tsp mixed herbs and put straight into the oven for 10
2 garlic cloves, crushed minutes.
2 slices of lemon
1 tbsp fresh parsley, finely Mix together crushed garlic and fresh
chopped parsley with 1 tsp of olive oil and rub into
Salt and pepper the salmon.
2 tsp olive oil
Take the baking tray out of the oven and
add salmon to the tray.

Top salmon with lemon slices.

Place into the oven for 5 minutes.

Take out of the oven and add green

beans (haricot beans), season with salt
and pepper.

Place back into the oven for 10 minutes.

Top with fresh parsley and a squeeze of

lemon.

Recipe Adjustments -

Want to remove the meat or change the

meat option?

Replace the salmon with any vegetarian

alternative (vegetarian sausages,
burger, tofu tempeh etc) or meat option
using the food swap list
 Fish Curry
Serves: 2
Ingredients:
120g (⅔ cup)(3¾ oz) brown rice
1 tsp olive oil
½ onion
4 tsps of yellow curry paste
½ medium green pepper (bell
pepper), seeds removed and
diced
15 green beans (haricot beans)
350ml (1⅔ cup)(12 fl oz)
reduced-salt vegetable stock
125ml (½ cup)(4½ oz) coconut
milk
1 tsp fish sauce
Lime juice to taste
250g (8½ oz) white fish
2 large handful of baby spinach
leaves
Pepper to taste
1 spring onion
Recipe Adjustments -
Want to make recipe vegetarian?
Remove fish and add 3 tbsp of any
beans /tofu / tempeh or any
vegetarian alternative using the
food swap list. If you do not like
fish, pick any other meat option
using the food swap list
Instructions:
Cook the rice accordingly following the
packet instructions.
Once cooked, remove from the heat and
leave to stand.
Meanwhile, heat the oil in a saucepan over
a medium heat.
Add the finely sliced onion and cook for 2-
3minutes or until soft, stiffing occasionally.
Add the curry paste and cook for 1-2
minutes.
Add the diced green pepper (bell pepper)
and green beans (haricot beans) (trimmed
and sliced) and stir to coat in the paste.
Cook for 2-3 minutes, stirring occasionally.
Stir in the vegetable stock and bring to the
boil.Reduce the heat to medium-low then
stir in the coconut milk, fish sauce and lime
juice.
Add the fish and stir gently to combine.
Simmer for 10-15 minutes or until the fish is
cooked through. Then add the spinach and
stir gently to combine.
To serve, place the rice in a bowl and top
with the fish curry and sprinkle over sliced
spring onion.
Note, if you prefer to swap the fish for
chicken/tofu or any other meat then choose
from the swap list in the introduction guide
This recipe makes two portions, you can
pop the additional portion into the freezer
for another time. Ensure curry and rice is
piping hot when reheating in the future
 SHOPPING LIST

Fruits Pantry Items

Apple 1x Apple cider vinegar
Banana 1x Baking powder
Berries (frozen) Black pepper
Lemons 2x Chopped tomatoes 1x tin
Limes 3x Cinnamon
Pineapple (8 chunks) Chia seeds
Strawberries (handful) Coconut oil
Dried chilli flakes
Vegatebales Dried oregano
Aubergine 1x medium (eggplant) Fish sauce
Baby spinach (1 packet) Flour
Broccoli 140g (5 oz) Garlic salt
Purple cabbage 70g (2½ oz), grated Honey
White cabbage 70g (2½ oz), grated Mayonnaise
Carrots 2x Mixed herbs / Italian herbs
Corn 60g (2 oz) Nutmeg
Courgette (zucchini) Olive oil
Cucumber 1x Paprika powder
Garlic 1x Salt
Green beans (haricot beans) 225g (8¼ oz) Sunflower seeds
Mushrooms Tomato puree
Onions 2x Vanilla essence
Red onions 2x Vegetable stock cubes
Peas (frozen) Yellow curry paste
Red pepper (bell pepper) 1x
Green pepper (bell pepper) 1x
Grains
Potato 1x large Brown rice 220g (8¼ oz)
New potatoes 300g (10½ oz) Oats 100g (3½ oz)
Fresh parsley Wholemeal pasta 50g (2 oz)
Fresh ginger Wholemeal wrap 1x
Fresh coriander
Rocket leaves (argula) Other
Spring onion 1x Almonds
Side salad ingredients Dark chocolate chips
Pesto (green)
Dairy Raisins
Butter Walnuts
Cheddar cheese 90g (3¼ oz)
Coconut milk 125ml (4½ fl oz) Meat / Protein
Eggs 3x Chicken breast 3x
Feta Beef or lamb mince (ground beef
Greek yoghurt 500ml (18 oz) or lamb) 260g (10 oz)
Milk 220ml (8¼ fl oz) Ham (2 slices)
Mozzarella Salmon fillets 2x 220g (7¾ oz)
Parmesan cheese White fish 250g (8 oz)
Additional
Recipes
 Mushroom Stroganoff
Serves: 1
Ingredients:
60g (¼ cup)(2 oz) brown
wholegrain rice
1 teaspoon olive oil
½ clove garlic
½ onion
½ green pepper (bell pepper)
6 mushrooms
4 tablespoons green beans
(haricot beans)
½ teaspoon paprika
Sprinkle of black pepper
1 tablespoon vegetarian
Worcestershire sauce (optional)
½ stock cubes, low sodium
50ml (1¾ fl oz) water (or as
needed for desired consistency)
1 tablespoon creme fraiche, full-
fat
Flour/cornflour (corn starch),
optional
Instructions:
Cook the rice according to the
instructions on the pack. Add some olive
oil, garlic, onion and
pepper to a frying pan/pot.
Cover and allow to sweat on a low heat
for 4-6 minutes until the onion and
pepper
start to soften.
Add the mushrooms, green beans and
paprika powder Season with black
pepper,
optional Worcestershire sauce.
Then add ½ stock cube and some water
then allow to simmer for a further 15
minutes.
Add some creme fraiche and mix. If the
sauce isn't thick enough, add a little
flour/cornflour.
Taste test and season more if needed.
Serve with rice
 Chicken Thighs and Hoisin Rice

Serves: 2

Ingredients: Instructions:

Heat the oven to 190°C (375 Fahrenheit).

2 tbsp coconut oil
Heat the oil in a large pan.
8 skinless chicken thighs
scant 1 cup (200g)(7 oz) jasmine
Season the chicken thighs with salt and
rice
pepper and fry for 5 minutes each side
4 spring onions, chopped
until golden brown, then take off the heat
4 cloves garlic, sliced
and transfer onto a plate.
⅓ cup (200ml)(7 fl oz) white wine
(optional – can be replaced with
Pour out most of the fat from the pan,
extra stock)
leaving about 1 tbsp in the pan.
2 cups (500ml)(17⅔ oz) chicken
stock
Add into the pan the peeled and sliced
4 tbsp dried cranberries
garlic and the spring onion, fry for 1
salt and pepper to taste
minute.
For the Sauce::
Add uncooked rice and fry again for
about 1 minute. Pour in the wine and cook
3 tbsp soy sauce
for a further 2 minutes until most of the
2 tbsp of rice vinegar
liquid evaporates.
1 tbsp of peanut butter
1 tsp of chilli flakes
Next, add all ingredients of hoisin sauce,
1 tsp of honey
hot stock, and cranberries, bring to a
1 tsp of sesame oil
boil.

Transfer the rice into an ovenproof dish

and place the chicken thighs in the
centre. Bake in the preheated oven for 30
minutes.

Once cooked, divide into 4 plates and

serve, or store in the fridge for up to 2-3
days.