SIMPLE & DELICIOUS

HEALTHY MEAL

GUIDE BOOK 5.0

#21DAYSFITCHALLENGE

@DEISGN BY WXS COACHES

MEAL

Tom yum Chicken

Fried Rice

by Coach Jane
Ingredients:
Egg
Edamame
Green veggies ; Celery
Fresh chicken / prawn
Coriander
Rice / Brown Rice

Heat a wok over medium-high heat, add Olive oil. Stir fry all the
ingredients above until well cooked. Add Topping green onion and
coriander.

Seasoning:
Tom Yum paste, fish sauces, garlic, chilli.

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MEAL

Thai Green Mango

by Coach Stacy
Ingredients:
1 large or 2 small Thai green mangoes, peeled and finely shredded
½ red bell pepper, thinly sliced
¼ cup chopped cilantro
Small bundle of Thai basil leaves, finely shredded
¼ cup roasted crushed peanuts or cashews

Combine the dressing ingredients in a mixing bowl and stir. Place shredded
mangoes, bell pepper, red onion, cilantro and basil in a salad bowl. Add dressing
and mix well then Garnish with the peanuts and serve with grilled meat or fish.

Seasoning:
lime juice,fish sauce, brown sugar,red bird’s eye chili, finely chopped
(optional)

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MEAL

Lemongrass Chicken

Ingredients: by Coach Irene Low

3 Cloves garlic, finely minced
2 Stalks lemongrass, finely chopped
2 Shallots, finely chopped
Some spring onions
Cilantro (optional), for garnish
Chicken Breast, cut into cubes
In a bowl, mix chicken cubes with seasoning. Pan fry chicken cubes till
nicely browned & dish up onto a plate. Stir fry garlic, shallots,
lemongrass & spring onion for 2 mins, then add in the chicken cubes &
stir fry for 2 more mins. It's ready to serve!

Seasoning:
1Tsp Black Pepper (ground), a pinch of salt, 1Tsp brown sugar, 1Tbsp
sesame oil, 1Tsp fish sauce

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MEAL

Air fried pandan chicken

Ingredients A: by Coach Irene Low

3 Cloves garlic
1 Big red onion
1/2 Inch ginger
3 Stalks lemongrass
2 Stalks Coriander
3 Tablespoons (Tbsp) water
Ingredients B:
Chicken Breast, cut into cubes
Pandan leaves
Blend all ingredients A & set aside. Marinate chicken breast cubes with
seasoning. Add in the blended ingredient & mix well. Wrap individual chicken
cubes with pandan leaves, use toothpick to secure the wrapping. Spray some oil
and air fry at 180°C for 20 minutes.

Seasoning:
1tsp sesame oil, 1 Tsp Sugar, Salt to taste, 1 Tbsp Oyster sauce, 1Tsp Pepper

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MEAL

Quinoa salad

Ingredients: by Coach Bhanu

Cooked Quinoa
Red Bell Pepper
Cucumber
Cherry Tomato
Carrot
Red Onions
Cooked Chickpea
Fresh Parsley or Coriander

Chop all the ingredients into small pieces and mix it along with the salad dressing
in a bowl. Optional topping almond flakes and pumpkin seeds.

Salad Dressing:
1 tbsp Extra Virgin Olive Oil, 1 whole Lemon juice, salt and pepper as per taste, italian herbs,
chilli flakes optional

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SOUPY

Kaeng Liang
MEAL

(Vegetable Soup)

Ingredients: by Coach Stacy

150g shrimp or chicken
1/2 angled luffa (sing gua) or 1/2 large zucchini
1/2 chayote squash, peeled and cut into sticks
6 ears baby corn, Shallots (optional)
Cook all ingredients above with chicken stock or water,
add the curry paste as well, until well cooked.

Step to make Curry Paste:

1. In a coffee grinder, grind the dried shrimp until shredded and fluffy.
2. In the mortar and pestle, grind white peppercorns until fine.
3. Add grachai and Thai chilies, and pound until fine, then add shallots
and pound until fine. If at any point the mixture becomes too wet and
slippery and is difficult to grind, you can add some of the shredded
dried shrimp to help absorb the moisture and add friction.
4. Add the shrimp paste and any remaining dried shrimp and pound to
mix.

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SOUPY
MEAL

Healthy Thai
Chicken Soup

Ingredients: by Coach Irene Low

1/2 Onion, chopped
2 Cloves garlic, minced
1 Tablespoon (Tbsp) ginger, grated or finely minced
1 Piece kaffir lime leaf (optional), cut finely
2 Stalks lemongrass, smashed
1 Cili padi, minced
1 Bell pepper, chopped
1 Tomato, chopped
4 cups of chicken stock
Chicken breast, cooked & shredded
In a soup pot, cook garlic and ginger with 1 Tbsp oil till fragrant. Add in cooked
chicken, ginger and fish sauce, cook till fragrant. Add in the rest of ingredients,
bring soup to a boil then simmer for 5 minutes. Add lime juice right before serving &
garnish with chopped cilantro.

Seasoning:
1 Tbsp fish sauce, 2 Tbsp lime juice, Salt to taste

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SOUPY
MEAL

Red lentil
& Carrot soup

Ingredients: by Coach Bhanu

1 white onion, finely sliced
2 tsp olive oil
3 garlic cloves, sliced
2 carrots, scrubbed and diced
85g red lentils (soak for at-least an hour)
Generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves
Salt & Pepper as per taste

STEP 1
Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium
pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots.
Add them to the pan, and cook briefly over the heat.
STEP 2
Pour in 1 litre of the boiling water from the kettle, stir in the lentils and salt and
pepper, then cover the pan and cook over a medium heat for 15 mins until the
lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and
scatter with extra parsley leaves, if you like.

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SOUPY
MEAL

Chickpea Veggie Soup

by Coach Pharthun
Ingredients:
Tomato
Carrot
Cabbage
Raw chilies
Chickpeas (boiled until soft)

Chopped all the ingredients into small pieces and cook.

Blend the mixture with a hand blender and add chickpeas.

Seasoning:
White Pepper, pinch of pink salt, Garlic and few drops of lime juice.

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SHAKE
RECIPE

Sunset Shake

Ingredients: by Coach Jane

Frozen Strawberry
Frozen Peach or Mango
F1 Strawberry Shake
F1 Tropical Shake
Almond Milk

Method:
Bottom layer; 2 scoops F1 Tropical blend with 1 F.Peach/Mango, 150ml
almond milk,blend until smooth.
Top layer; 2 scoops F1 Strawberry blend with 1 F.Strawberry, 150ml
almond milk, blend until smooth.

Topping:
You may add some fresh strawberry or flaxseeds.

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SHAKE
RECIPE

Yummy
Apple Pie Shake

Ingredients: by Coach Irene Low

Pre-soaked chia seeds (1 tablespoon)
3 Scoops F1 Cookies and Cream F1 or F1 Vanilla
1 Scoop Mixed fibres with inulin powder drink apple
1 teaspoon of cinnamon powder
Frozen apple cubes (optional)
400ml chilled water
Few ice cubes

Blend all ingredients until smooth.

Topping:
Granola

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SHAKE
RECIPE

Dragonberry Shake

by Coach Jane
Ingredients:
F1 Strawberry 6 scoops (For 2 serving)
Half Fresh Dragon Fruit
Almond Milk 200ml
Water 150ml
ice cubes 6 pieces
Blend the ingredients all above until smoothly.

Topping:
You may add some fresh white dragon fruit or mint leaves.

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HEALTHY
DESSERT

Papaya Chia Pudding

by Coach Jane
Ingredients:
2 Cups coconut/almond milk
1/2 Cup chia seeds
Frozen/ fresh Papaya
Lime, sliced for garnish

Method:
1. Place coconut milk, chia seeds into a bowl and whisk together well.
Let sit for about 1 hour or overnight.
2. Place mango and papaya into a food processor and combine until
smooth and creamy.
3. Layer cups with chia pudding and fruit puree. Serve with a few
chunks of papaya on top and a wedge of lime.

PAGE 13
HEALTHY
DESSERT

Thai Steam
Banana Cake

Ingredients: by Coach Stacy

2 ripe bananas
3 spoons F1 formula shake (Vanila/Cookies&Cream/Chocolate)
1/2 cup Shredded coconut
1/4 teaspoon salt
1 teasoon Baking Powder
1 Egg

Method:
1. Bring a steaming apparatus to the boil,preheat for 5-10 minutes.
2. Mash the banana ,Add the shredded coconut ,3 spoons F1 shake ,
pinch of salt and egg. Mix all ingredients and combined into a
smooth batter.
3. Cover the steamer and steam for 15-20 minutes.

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HEALTHY
DESSERT

Coconut
Flavored Jelly

Ingredients: by Coach Irene Low

1½ Cup almond milk
1 Tablespoon coconut oil
Jelly powder, 1 pack
1500 ml plain water
Mint leaves (optional), for garnish

Method:
1. Cook plain water and jelly powder till dissolve.
2. Separate into 2 portion. 1 portion add in almond milk & coconut oil.
3. 1 portion (without almond milk) pour into a mould. Cool under room
temperature & chill in refrigerator for 5 minutes.
4. Take out from refrigerator and add in 2nd layer (with almond milk &
coconut oil) into the same mould.
5. Chill in refrigerator till set. Cut into desired shape before serving.

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