NUTRITION

12g

17g
CONTENTS
500 Calorie Breakfast options 250 Calorie Dinner options
Classic bacon omelette 3 Chicken hot pot 33
Burgers and egg 4 Chicken satay 34
Breakfast beef platter 5 Grilled pork loin 35
Steak and onion spinach 6 Scallops with pancetta and leaks 36
Mackerel and lemon avocado 7 Slow cooker chicken 37
Salmon, crushed chilli avocado and egg 8 Turkey meatballs with cauliflower mash 38
Cottage cheese and shake 9 Grilled Tuna steak 39
Omelette with seeds 10 Paprika cod 40
Protein pancakes 11 Prawn curry 41
Quorn burger breakfast 12 Clean vegetarian fajitas 42
Coco-nutty breakfast bowl 13 Quorn Veggie chilli 43
Double barrel MCT oil coffee 14 Veggie classic burger 44
Egg and dairy free protein pancakes 15 Clean vegan fajitas 45
Flaxseed toast flatties 16 Spanish vegan frittatas 46
Scrambled turmeric tofu 17 Vegan pieces hot pot 47
Vegan Beyond Burger 18 Vegan Vivera plant burger 48

500 Calorie Lunch options 250 Calorie Snack portions 49

Chicken Boats 19
Chicken Salad 20 100 and 200 Calorie Carb options 50
Chilli Pot 21
Thai beef salad 22 Introduction to the Roar plan 51
Turkey stir fry 23
Prawn boats 24
Quorn sausages and eggs 25
Creamy tofu pasta 26
Meatless sausage and Cauli Mash 27
Smoked ham salad 28
Smoked tofu salad 29
Vegan aubergine melts 30
Vegan chicken salad 31
Vivera chilli pot 32
PAGE 2
 CLASSIC BACON OMELETTE

CALORIES
500

PROTEIN
32g

FAT
34g

CARBS
11g

CLASSIC BACON
OMELETTE 10 MINUTES SERVES 1 CARNIVORES

INGREDIENTS
3 large eggs
50g chopped onion
75g bell pepper
10g of coconut oil or butter
2 rashers of bacon back
10g wild rocket
Tastes best seasoned with:
INSTRUCTIONS
Heat a non-stick frying pan to a medium temperature.
Add 10g of coconut oil to the pan.
Chop, bacon, pepper and onion into small pieces.
Mix 3 eggs with seasoning, lightly in a bowl, add pepper, bacon
and onion, mix and then add to the pan and cover.

Black pepper
Cook for 5 minutes until no longer runny.
Paprika
Chives
Use a slotted turner to fold the egg into half. Add a handful of
rocket or any green leaves to accompany.

PAGE 3
 BURGERS & EGG

CALORIES
500

PROTEIN
50g

FAT
29g

CARBS
9g

BURGERS & EGG 10 MINUTES SERVES 1 CARNIVORES

INGREDIENTS INSTRUCTIONS
2x 1/4 lb Irish beef burger (113g each) Heat a griddle pan to a high temperate.
1 large egg
20g of any green leaves Use 5x sprays of fry light oil and then add the burgers to the
50g asparagus pan and griddle for around 5 mins each side.
1 kcal spray oil
Prepare an egg in any way you choose (without using oil).
Tastes best seasoned with:
Add grilled asparagus and serve with your favourite green
Black pepper
leaves.

PAGE 4
 BREAKFAST BEEF PLATTER

CALORIES
500

PROTEIN
58g

FAT
22g

CARBS
11g

BREAKFAST BEEF
PLATTER 5 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
200 grams of beef topside slices Wash and chop vegetables into slices, add the cashews and
10g Wild rocket beef slices and serve with the side of salad leaves
80g vine tomatoes
35g organic unsalted cashews
10g spring onion
5g horseradish

Tastes best seasoned with:

Black pepper

PAGE 5
 STEAK WITH ONION SPINACH

CALORIES
500

PROTEIN
57g

FAT
25g

CARBS
11g

STEAK WITH
ONION SPINACH 15 MINUTES SERVES 1 CARNIVORES

INGREDIENTS INSTRUCTIONS
200 grams British rump beef steak Steak
5g of butter or coconut oil Season the steak with Himalayan salt and pepper.
100g onion Heat a non-stick griddle pan to a high temperature.
25g spinach Add 5g of coconut oil to the griddle pan followed by 200 grams
1 kcal spray oil of British rump beef steak. Cook it for 3-8 mins each side
Garlic depending on preference.
Himalayan salt
Black pepper Spinach and onion
Heat a non stick frying pan to a medium heat. Use 1 kcal spray
Tastes best seasoned with: (5x sprays) to oil the pan. Add the onion for 8-10mins and turn
Garlic regularly. Switch to a low heat, add the spinach with some
Himalayan salt garlic, mix well, cover and cook for a further 3 mins or until
Black pepper spinach has wilted.

PAGE 6
 MACKEREL & LEMON AVOCADO

CALORIES
500

PROTEIN
26g

FAT
40g

CARBS
6g

MACKEREL &
LEMON AVOCADO 5 MINUTES SERVES 1 PESCATARIAN

INGREDIENTS INSTRUCTIONS
150 grams of smoked mackerel Slice 1/2 an avocado into strips and serve with 150g of Smoked
1⁄2 medium avocado mackerel.
Fresh lemon or lemon juice
10g Wild rocket Finish with a squeeze of lemon juice over the avocado slices
and accompany with 10g of wild rocket or your favourite green
Tastes best seasoned with: leaves.
Pepper
lemon juice

PAGE 7
 SALMON, CRUSHED CHILLI,
AVOCADO & EGG

CALORIES
500

PROTEIN
31g

FAT
39g

CARBS
14g

SALMON, CRUSHED
CHILLI, AVOCADO Quick: 2 MINUTES SERVES 1 PESCATARIAN

& EGG Baked: 20 MINUTES

INGREDIENTS INSTRUCTIONS
100 grams of smoked salmon slices or salmon fillet Quick
1 medium avocado Crush avocado with a fork, mix in chilli flakes and serve with
1 large poached egg prepared smoked salmon slices, Pre-boiled egg and your
Lambs lettuce favourite green leaves.
Chilli flakes
Cooking salmon
Herb and Spices advice Preheat the oven to 200°C/180°C fan/gas mark 6. Sprinkle
with salt, pepper and chilli flakes. Place the fillets skin-side
Salt
down on a foil-lined baking tray and pop onto the middle
Pepper
lemon juice shelf of the oven and cook for around 10 to 15 minutes,
chilli flakes depending on the thickness of the fillet.

PAGE 8
 COTTAGE CHEESE & SHAKE

CALORIES
500

PROTEIN
65g

FAT
18g

CARBS
19g

COTTAGE CHEESE
& SHAKE 5 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
300g natural cottage cheese (full fat) Chop 100g of vine tomatoes into quarters and 20g of spring
100g vine tomatoes onion into slices. Serve mixed with 300g of cottage cheese.
20g spring onion
40g scoop of whey protein powder Blend 40g protein powder with 300-500ml water.

Tastes best seasoned with: Season as required.

Salt
Pepper

PAGE 9
 OMELETTE WITH SEEDS

CALORIES
500

PROTEIN
30g

FAT
37g

CARBS
11g

OMELETTE WITH
SEEDS 10 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
4 large eggs Heat a non stick frying pan to a medium temperature.
50g chopped onion
75g bell pepper Add coconut oil or butter to the pan.
10g of butter or coconut oil
15g mixed seeds Chop pepper and onion into small cubes.

Tastes best seasoned with: Mix 4 eggs lightly in a bowl, add your favourite spices, then add
Salt pepper and onion, mix and then add to the pan.
Black pepper
Paprika Cook for around 5 minutes until no longer runny.
Chives
Use a slotted turner to fold the egg into half and then serve
with mixed seeds.

Add a handful of rocket or any green leaves to accompany.

PAGE 10
 PROTEIN PANCAKES

CALORIES
500

PROTEIN
58g

FAT
26g

CARBS
8g

PROTEIN PANCAKES 15 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
50g whey protein powder Mix 50g of whey protein powder, 2 eggs, 50ml Alpro coconut
2 large eggs milk in a bowl until smooth.
50ml Alpro coconut milk
5g coconut oil. Heat 5g of coconut oil.
100g Coconut collaborative coconut yogurt or 15g or
nut butter Add the mix to a pan and heat on a medium/low temperate.

Once formed carefully turn using a spatula (they are fragile!).

Serve with either 100g coconut yogurt or 15g of nut butter.

PAGE 11
 QUORN BURGER BREAKFAST

CALORIES
500

PROTEIN
33g

FAT
25g

CARBS
26g

QUORN BURGER
BREAKFAST 20 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
200g Quorn brilliant burgers (4 burgers) Oven cook 4 Quorn brilliant burgers (frozen).
10g of butter or coconut oil
50g sweetcorn Preheat oven to 200°C/Fan 180°C/Gas 6.
50g fresh spinach
Crushed Garlic Place burgers on a baking paper. Cook on the middle shelf for
15 mins.
Tastes best seasoned with:
Heat 10g of butter or coconut oil in a pan on a medium heat.
Salt
Add sweetcorn for around 5 mins followed by 50g spinach
Garlic
and garlic and stir until lightly wilted.

PAGE 12
 COCO-NUTTY BREAKFAST BOWL

CALORIES
500

PROTEIN
13g

FAT
40g

CARBS
20g

COCO-NUTTY
BREAKFAST BOWL 5 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
200g Coconut collaborative natural yogurt Mix 200g of coconut collaborative natural yogurt with 10g of
25g Almond flakes chia seeds and flaxseeds in a bowl.
10g Chai seeds
10g Milled flaxseeds Top with 25g of almond flakes.
Sweet cinnamon powder (optional)
Optional seasoning with sweet cinnamon.
Tastes best seasoned with:
Cinnamon

PAGE 13
 DOUBLE BARREL
MCT OIL COFFEE

CALORIES
500

PROTEIN
0g

FAT
53g

CARBS
4g

DOUBLE BARREL
MCT OIL COFFEE 5 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
Black coffee (bean to cup is best) or 2x espresso shot if Add 300ml hot water to the organic black coffee, add 30g
using capsules coconut oil, 25g of Bullet Proof Brain Octane Oil and blend
30g coconut oil for at least 60 seconds.
25g Bullet Proof Brain Octane Oil
It is important to not blend for less time otherwise the oils
NOTE will not mix properly.
Do not consume post-workout if training in the
morning

PAGE 14
 EGG & DAIRY FREE
PROTEIN PANCAKES

CALORIES
500

PROTEIN
20g

FAT
42g

CARBS
10g

EGG & DIARY FREE

PROTEIN PANCAKES 10 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
10g Vega vanilla vegan protein powder Mix 10g of Vega vanilla vegan protein powder, 6g Orgran egg
6g Orgran egg replacement replacement, 50ml Alpro coconut milk, 4g of stevia and 35g of
50ml Alpro coconut milk ground almond in a bowl. It should be mixed until it makes a
35g ground almond batter style paste.
10g of coconut oil.
20g nut butter Pour or spoon the batter into a hot pan and fry in 10g of
4g stevia coconut oil.

Serve with 20g nut butter.

PAGE 15
 FLAXSEED TOAST FLATTIES

CALORIES
500

PROTEIN
10g

FAT
34g

CARBS
23g

FLAXSEED TOAST
FLATTIES 15 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
60g ground flax seeds Take the ground flax seeds and mix with100ml cup of warm
5g coconut oil water. Leave for 2 mins.
1/2 medium avocado
Roll into 2 balls and add to a med heat pan with 5g coconut oil.

Tastes best seasoned with

Slowly press the ball flat while its cooking for 3-5mins each side.
Salt
Chilli
Accompany with 1/2 medium crushed avocado, mixed with
Fresh Basil
chilli, salt and fresh basil.

PAGE 16
 SCRAMBLED TUMERIC TOFU

CALORIES
500

PROTEIN
40g

FAT
25g

CARBS
23g

SCRAMBLED
TUMERIC TOFU 15 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
280g tofu Chop the tofu and use a fork to crumble it into bite-sized pieces
100g onion and mix in a teaspoon of turmeric.
75g bell pepper
5g of coconut oil Heat the oil in a pan and add the tofu.
100g mushrooms
Turmeric powder In a separate pan cook the chopped onion, mushroom and
peppers.
Tastes best seasoned with:
Stir both and cook over medium-high heat for around 10
Fresh parsley
Paprika minutes.

Best Served with fresh parsley

PAGE 17
 VEGAN BEYOND BURGER

CALORIES
500

PROTEIN
22g

FAT
36g

CARBS
21g

VEGAN BEYOND
BURGER 15 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
1x Beyond meat plant based patty Heat 5g of coconut oil in a pan and cook the patty for 3 mins
10g of coconut oil each side. Finish by adding the Free From Mozzarella on top.
80g onion
50g fresh spinach Heat 5g of coconut oil and cook 80g onion for 8-10 minutes
25g Tesco Free From Coconut Oil Alternative To Grated on a medium / high heat and then add 50g fresh spinach
Mozzarella with crushed garlic. Heat for a further 2 mins or until it has
Garlic paste or cloves. wilted.

Tastes best seasoned with:

Salt
Black pepper
Garlic

PAGE 18
 CHICKEN BOATS

CALORIES
500

PROTEIN
52g

FAT
27g

CARBS
11g

CHICKEN BOATS 20 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
200g of chicken Microwave creamed coconut block for 20 seconds and then mix
15g coconut creamed block with coconut milk to form a rich sauce.
25g cooking coconut milk
25ml canned cooking coconut milk Tip the sauce evenly into the length of the long Romain lettuce
3 large Romain lettuce leaves (50g) leaves.
20g crushed cashews
1/2 fresh Lime Grill or dry fry chicken for 10 minutes until evenly cooked.
Coriander leaves
Add the meat, coriander, and crushed cashews onto the leaves
and finish with a squeeze of lime.
TASTES BEST SEASONED WITH:
Salt
Black pepper
Coriander

PAGE 19
 CHICKEN SALAD

CALORIES
500

PROTEIN
60g

FAT
23g

CARBS
1g

CHICKEN SALAD 15 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
250g of raw chicken breast Prepare a griddle pan on a medium heat with 5g of coconut oil.
60g leafy herb salad
5g coconut oil Cook chicken breast (roughly 6 minutes on each side) and serve
10g of olive oil on a bed of leafy herb salad.
10g sesame seeds
1/2 squeezed lemon juice Drizzle with olive oil and then top with sesame seeds and a
squeeze of lemon juice to taste.
Tastes best seasoned with:
Salt
Black pepper
Lemon juice

PAGE 20
 CHILLI POT

CALORIES
500

PROTEIN
52g

FAT
15g

CARBS
37g

CHILLI POT 20 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
200g 5% beef mince Dry fry 200g of 5% beef mince in a pan on a medium heat for
100g chopped onion 10 minutes making sure it’s cooked evenly.
5g olive oil
1/2 red pepper (75g) In a separate large pan lightly fry 50g of chopped onion cooked
100g cooked kidney beans in 5g olive oil until lightly browned.
Onion puree
Easy garlic Once brown, add the chopped pepper, kidney beans, onion
Chilli powder puree, easy garlic, a tablespoon of mild chilli powder and plus
salt & pepper to taste.
Tastes best seasoned with:
Salt At this point you can finally add the mince to the large pan, mix
Black pepper it together and lightly heat for a further 5-10 minutes.

PAGE 21
 THAI BEEF SALAD

CALORIES
500

PROTEIN
57g

FAT
24g

CARBS
13g

THAI BEEF SALAD 15 MINUTES SERVES 1 CARNIVORE

INGREDIENTS
250g of beef strips
100g lettuce (shredded)
1 medium courgette
15g of coconut oil
1 tablespoon of soy sauce (15ml)
1 tablespoon of fish sauce (15ml)
Fresh chilli
INSTRUCTIONS
Use a high heat to melt 15g of coconut oil in a pan.
Add 250g of beef strips and cook for 5 mins until lightly brown.
Add the grated courgette with 15ml of soy sauce and 15ml of
fish sauce and some fresh chilli and cook for a further 5 mins.
Serve in a bowl on a bed of shredded iceberg lettuce.

PAGE 22
 TURKEY STIR FRY

CALORIES
500

PROTEIN
75g

FAT
14g

CARBS
9g

TURKEY STIR FRY 15 MINUTES SERVES 1 CARNIVORE

INGREDIENTS
275g of turkey breast
300g of stir fry vegetables
10g of coconut oil
Tastes best seasoned with:
Salt
Garlic powder
INSTRUCTIONS
Use a large pan or wok to heat 10g of coconut oil.
Cook 275g of chopped turkey breast on a high temperature for
around 5 mins until lightly browned.
Add and mix in 300g of stir-fry vegetables and continue to turn
it over for a further 3 mins until everything is evenly cooked.

Remove from heat and serve.

PAGE 23
 PRAWN BOATS

CALORIES
500

PROTEIN
54g

FAT
24g

CARBS
11g

PRAWN BOATS 20 MINUTES SERVES 1 PESCATARIAN

INGREDIENTS INSTRUCTIONS
300g of prawns Microwave 15g of creamed coconut block for 20 seconds
15g coconut creamed block and then mix with 25ml of coconut milk to form a rich
25ml canned cooking coconut milk sauce.
3 large Romain lettuce leaves (50g)
20g crushed cashews Tip the sauce evenly into the length of the long Romain
1/2 fresh lime lettuce leaves.
Coriander leaves
Grill or dry fry prawns for 10 minutes until evenly cooked.

TASTES BEST SEASONED WITH:

Add the prawns onto the leaves, add the coriander and
Salt
20g of crushed cashews, and finish with a squeeze of
Black pepper
lime.
Coriander

PAGE 24
 QUORN SAUSAGES & EGGS

CALORIES
500

PROTEIN
32g

FAT
27g

CARBS
22g

QUORN SAUSAGES
& EGGS 20 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
4 Frozen Quorn sausages Oven bake 4 Frozen Quorn sausages by preheating oven to
2 eggs poached or boiled 200°C/Fan 180°C/Gas 6. Place sausages on baking paper on a
100g of any non root vegetables baking tray (without oil). Cook on the middle shelf.

Prepare 2 eggs any method (without oil).

Herb and Spices recommendation
Salt
Serve with 100g of vegetables.
Black pepper
Chives

PAGE 25
 CREAMY TOFU PASTA

CALORIES
500

PROTEIN
33g

FAT
33g

CARBS
15g

CREAMY TOFU PASTA 20 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
75g red onion Fry chopped red onion and chopped mushrooms in coconut oil
150g chopped mushrooms until soft.
10g of coconut oil
1 packet of slim pasta (200g drained) In a separate pan dry fry the smoked tofu (in small cubes) and
240g smoked tofu cook until they are firm.
30g Violife Vegan Original Soft Spreadable soft cheese
Add all ingredients including drained slim pasta to the pan and
Tastes best seasoned with: cook for 3 minutes.
Black pepper
Mixed herbs Mix in 30g of Violife soft cheese and sprinkle your favourite
herbs on top.

PAGE 26
 MEATLESS SAUSAGE
& CAULI MASH

CALORIES
500

PROTEIN
25g

FAT
35g

CARBS
19g

MEATLESS SAUSAGE
& CAULI MASH 20 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
200g cauliflower Steam 200g cauliflower for 15mins and mash with a fork & add
150g (3x the Meatless Farm Co sausages) salt and pepper to taste.
10g coconut oil
Meanwhile preheat a griddle pan with 10g coconut oil, then add
Herb and Spices recommendation 150g (3x the meatless farm co sausages) on a medium heat for
Salt 5-7mins turning regularly.
Black pepper
Combine and serve.

PAGE 27
 ‘SMOKED HAM’ SALAD

CALORIES
500

PROTEIN
38g

FAT
28g

CARBS
24g

‘SMOKED HAM’
SALAD 5 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
10 slices “smoked ham Tofurky slices” Use 1 pack of “smoked ham Tofurky slices” (warm or cold).
1/2 medium avocado
100g of salad leaves Served with 1/2 medium avocado and 100g of salad leaves,
100g cucumber 100g cucumber and 75g cherry tomatoes.
75g cherry tomatoes
15g Cashews Top with some crushed cashew nuts.

Tastes best seasoned with:

Black pepper

PAGE 28
 SMOKED TOFU SALAD

CALORIES
500

PROTEIN
41g

FAT
24g

CARBS
24g

SMOKED TOFU SALAD 20 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
300g smoked tofu Cube and fry 300g smoked tofu in 5ml of olive oil for 8 mins.
150g red onion
30ml balsamic vinegar Once firm then add 150g of finely sliced red onion and 30ml
50g rocket balsamic vinegar and heat for a further 5 mins.
5g of olive oil
Serve on 50g peppery rocket leaves

PAGE 29
 VEGAN AUBERGINE MELTS

CALORIES
500

PROTEIN
25g

FAT
32g

CARBS
20g

VEGAN AUBERGINE
MELTS 10 MINUTES SERVES 1 VEGAN

INGREDIENTS
150g of soft organic smoked tofu
10g olive oil
225g aubergine
180g organic tomato (chopped)
25g violife vegan grated cheese
30g of peppery rocket leaves
25g black pitted olives
3 garlic cloves
Tastes best seasoned with:
Black pepper
INSTRUCTIONS
Cut an aubergine in half and then cut out the centre and
chop it into small pieces. Put the shell in the oven at 150c on
baking paper for 25 minutes and use some of the oil to
prevent the shell drying up.
Meanwhile, break up the tofu with a fork and fry in a pan
until the aubergine softens and the tofu is reasonably dry.
Add the tomato, chopped garlic cloves and olives to the pan
and simmer.
When ready, add the contents into the aubergine shell, add
some Violife vegan cheese on top and grill for a few minutes
until the cheese has melted.

Serve on 30g of peppery rocket leaves.

PAGE 30
 VEGAN ‘CHICKEN’ SALAD

CALORIES
500

PROTEIN
34g

FAT
30g

CARBS
23g

VEGAN ‘CHICKEN’
SALAD 15 MINUTES SERVES 1 VEGAN

INGREDIENTS
200g of Quorn “Vegan pieces”
(frozen chicken style pieces)
1 avocado
100g mixed salad
INSTRUCTIONS
Use a hob to cook the Quorn “pieces” for approximately 12
minutes.
You may need to add a little water to stop them drying out.

Tastes best seasoned with: Serve with 1 smashed avocado and 100g of mixed leafy
salad.
Black pepper

PAGE 31
 VIVERA CHILLI POT

CALORIES
500

PROTEIN
51g

FAT
7g

CARBS
51g

VIVERA CHILLI POT 20 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
200g Vivera Vegan Mince Use 5g coconut oil to lightly fry Vivera vegan mince on a
100g onion medium heat for around 8 minutes, mixing regularly.
150g pepper
100g rinsed kidney beans Add onion and pepper to the pan and cook until almost brown.
5ml Olive oil
Onion puree Mix in easy garlic, mild chilli powder and kidney beans until
Easy garlic warmed through.
Mild chilli powder
Salt & pepper to taste and serve.
Tastes best seasoned with:
Salt
Black pepper

PAGE 32
 CHICKEN HOT POT

CALORIES
250

PROTEIN
40g

FAT
3g

CARBS
11g

CHICKEN HOT POT 75-90 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
150g of chicken breast Take chicken breast and mix with chopped vegetables.
150g mixed veg (e.g. parsnip, carrot and red onion)
1x chicken or vegetable stock (cube or fresh) Add herbs and spices – a combination of salt, pepper,
Herbs and spices Italian herb mix, and garlic.
3x cloves garlic
Put in an ovenproof dish.
Tastes best seasoned with:
Pour over chicken or vegetable stock and oven cook for at
Salt
least 1hr at 160c (covered) until vegetables are soft.
Black pepper
Italian mixed herbs
Remove from dish and serve.
Garlic

PAGE 33
 CHICKEN SATAY

CALORIES
250

PROTEIN
32g

FAT
6g

CARBS
15g

CHICKEN SATAY 15 MINUTES SERVES 1 CARNIVORES

INGREDIENTS INSTRUCTIONS
100g cubed chicken breast Dry fry 100g cubed chicken breast over medium heat in a
100g green beans non-stick pan until done.
100g chopped mushrooms
50ml soy sauce Place 100g green beans and 100g mushrooms in a steamer
10g peanut butter and steam for approximately 10-15 minutes until beans are
Cayenne pepper tender-crisp.
Garlic
Mix 50ml soy sauce, 10g peanut butter, cayenne, and garlic
in a small microwaveable container and add a teaspoon of
water.

Microwave sauce for 45-60 seconds. Stir sauce until

smooth. Toss cubed chicken in sauce until well coated.

Plate the chicken with a healthy serving of the green bean &
mushroom medley. Add just a dash of the remaining soy
sauce to the finished vegetables.
PAGE 34
 GRILLED PORK LOIN

CALORIES
250

PROTEIN
30g

FAT
12g

CARBS
4g

GRILLED PORK LOIN 15 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
150g pork loin steak Take a clove of garlic and a similar sized piece of ginger and
50g asparagus finely chop into as small pieces as possible.
50g tender stem broccoli
Garlic Mix them together and spread evenly across the pork on
Ginger both sides.

Herb and Spices recommendation Grill the pork loin for 6 minutes each side.
Salt
Black pepper Add the steamed vegetables and serve.

PAGE 35
 SCALLOPS WITH
PANCETTA & LEEKS

CALORIES
250

PROTEIN
26g

FAT
7g

CARBS
21g

SCALLOPS WITH
PANCETTA & LEEKS 10 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
20g of pancetta (preferably thinly sliced) Toast or dry fry 20g of pancetta and then leave to one side.
120g scallops
75g leek Take 120g of scallops and slice each of them in half. Quickly fry
35g peas on a high heat each side for around 90 seconds or until
20g Wild rocket browned and remove.
3 sprigs of fresh dill
Add 75g washed leeks, 35g peas and 4 sprigs of dill to the pan
Tastes best seasoned with: and fry until warmed through.
Black pepper
Serve on wild rocket leaves then add scallops and pancetta on
top.

PAGE 36
 SLOW COOKER CHICKEN

CALORIES
250

PROTEIN
31g

FAT
2g

CARBS
21g

SLOW COOKER
CHICKEN 6-8 HOURS SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
40g diced onion Dice 40g of onion, chop x3 cloves of garlic, cut 100g chicken
100g chicken breast breast into bite-size pieces, drain and rinse cannellini and
150g of tinned or finely chopped tomato kidney beans.
150ml chicken broth, fat free, low salt (optional
vegetable broth or water) Place all ingredients into a slow cooker and leave on low for
40g tinned cannellini beans 6-8 hours.
40g tinned kidney beans
Add sea salt to taste.
Herb and Spices:
3 cloves garlic
1 tablespoons chilli powder
1/2 teaspoon cayenne pepper
1/2 teaspoon cumin
1/2 teaspoon black pepper

PAGE 37
 TURKEY MEATBALLS WITH
CAULIFLOWER MASH

CALORIES
250

PROTEIN
26g

FAT
11g

CARBS
12g

TURKEY MEATBALLS
WITH CAULIFLOWER MASH 25 MINUTES SERVES 1 CARNIVORE

INGREDIENTS INSTRUCTIONS
120g of 7% fat turkey thigh mince Get a large mixing bowl and place 120g of 7% fat turkey
50g onion mince, chopped onion, fresh herbs and spices of choice. A
150g cauliflower great combination is garlic, mixed Italian herbs, paprika,
5g of butter salt, pepper and chilli flakes.

Herb and Spices Roll the contents into balls and put into cupcake papers on a
non stick tray and bake in the oven for 20 minutes at 180c.
Salt
Black pepper
Meanwhile, boil or steam cauliflower until soft and then
Paprika
Chilli flakes mash with 5g of butter.
Garlic powder
Mixed herbs
Marjoram

PAGE 38
 GRILLED TUNA STEAK

CALORIES
250

PROTEIN
53g

FAT
2g

CARBS
3g

GRILLED TUNA
STEAK 15 MINUTES SERVES 1 PESCATARIAN

INGREDIENTS INSTRUCTIONS
200g tuna steak Take a clove of garlic and a similar sized piece of
50g asparagus ginger and finely chop in to as small pieces as
50g tenderstem broccoli possible.
Garlic
Ginger Mix them together and spread evenly across the
tuna on both sides.

TASTES BEST SEASONED WITH:

Grill the tuna steak for 4-6 minutes each side.
Black pepper

Add the steamed vegetables and serve.

PAGE 39
 PAPRIKA COD

CALORIES
250

PROTEIN
50g

FAT
2g

CARBS
14g

PAPRIKA COD 25 MINUTES SERVES 1 PESCATARIAN

INGREDIENTS INSTRUCTIONS
200 grams cod fillet Preheat an oven to 180c.
(can be substituted for 220g of scallops)
200g green vegetables Wrap 200g of cod fillet in tin foil and place in an ovenproof
1/2 lemon dish for 20 minutes until cooked through.
Salt
Pepper Before serving, top with salt, pepper a generous amount of
Sweet paprika sweet paprika and a squeeze of lemon.

Tastes best seasoned with: Serve accompanied with 200g of fresh steamed green
Salt vegetables.
Black pepper
Paprika
Lemon

PAGE 40
 PRAWN CURRY

CALORIES
250

PROTEIN
34g

FAT
7g

CARBS
11g

PRAWN CURRY 10 MINUTES SERVES 1 PESCATARIAN

INGREDIENTS INSTRUCTIONS
175g prawns Dry fry 175g of prawns.
100ml of Alpro coconut milk
10g nut butter Once browned then add 100ml of Alpro coconut milk, 10g nut
50g spinach butter, a squeeze of lime juice, curry powder and chilli paste to
Curry powder the pan.
Chilli paste
Lime juice or 1/2 lime Stir and heat until ingredients are well mixed.

Tastes best seasoned with: Serve on 50g of spinach.

Black pepper
Lime

PAGE 41
 CLEAN VEGETARIAN FAJITAS

CALORIES
250

PROTEIN
15g

FAT
12g

CARBS
16g

CLEAN VEGETARIAN
FAJITAS 15 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
100g Quorn roast sliced fillets Take around 1/2 a teaspoon of each of the spices and mix
5g olive oil together in a small pot. They are: sweet paprika, garlic powder,
50g red onion onion powder, salt, pepper, chilli powder.
75g pepper strips
10ml balsamic vinegar Put this over the “chicken fillets” and then cook on a moderate
2-3x pak choi leaves heat in a pan with 5g olive oil, red onion and pepper strips for
5-10 minutes until warmed through and vegetables soften.
Herb and Spices:
Serve each fajita wrapped into a pak choi leaf (makes
Sweet paprika
Garlic powder approximately 2-3 wraps).
Onion powder
Add a squeeze of lime and balsamic vinegar to finish.
Salt
Pepper
Mild chilli powder
1/2 lime or lemon

PAGE 42
 QUORN VEGGIE CHILLI

CALORIES
250

PROTEIN
20g

FAT
7g

CARBS
21g

QUORN VEGGIE
CHILLI 20 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
5g coconut oil Use coconut oil to lightly fry Quorn veggie mince on a medium
110g of Quorn mince heat for 8 mins, mixing regularly.
40g onion
75g red pepper Add chopped onion and pepper to the pan and cook until
40g rinsed kidney beans almost brown.
Easy garlic
chilli powder Mix in easy garlic, chilli powder, cooked kidney beans until
warmed through.
Tastes best seasoned with:
Salt & pepper to taste and serve.
Salt
Black pepper

PAGE 43
 VEGGIE CLASSIC BURGER

CALORIES
250

PROTEIN
21g

FAT
14g

CARBS
9g

VEGGIE CLASSIC
BURGER 20 MINUTES SERVES 1 VEGETARIAN

INGREDIENTS INSTRUCTIONS
Quorn Classic Burger x1 (90g) Preheat oven to 200°C/ Fan 180°C/Gas 6.
100g mixed salad leaves
10g sesame seeds Place 1x Quorn Classic Burger (90g) on a baking tray.

Herb and Spices recommendation Cook on the middle shelf for 15mins. If cooking from frozen,
cook for 20 minutes.
Black pepper

Served on a bed of 100g mixed salad leaves with 10g sesame

seeds sprinkled on top.

PAGE 44
 CLEAN VEGAN FAJITAS

CALORIES
250

PROTEIN
14g

FAT
12g

CARBS
17g

CLEAN VEGAN
FAJITAS 15 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
150g Quorn Vegan chicken free slices Take around 1/2 a teaspoon of each of the spices and mix
5g olive oil together in a small pot. They are: sweet paprika, garlic powder,
50g red onion onion powder, salt, pepper, chilli powder.
75g pepper strips
10ml balsamic vinegar Put this over the “chicken slices” and then cook on a moderate
2-3x pak choi leaves heat in a pan with 5g olive oil, red onion and pepper strips for
5-10 minutes until warmed through and vegetables soften.
Herb and Spices:
Serve each fajita wrapped into a pak choi leaf (makes
Sweet paprika
Garlic powder approximately 2-3 wraps).
Onion powder
Add a squeeze of lime and balsamic vinegar to finish.
Salt
Pepper
Mild chilli powder
1/2 lime or lemon

PAGE 45
 SPANISH VEGAN FRITTATAS

CALORIES
250

PROTEIN
18g

FAT
9g

CARBS
25g

SPANISH VEGAN
FRITTATAS 30 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
160g Morinaga / Morin-Nu silken tofu Finely chop onion, red pepper and tofu.
10g brown rice flour
50g onions Mix tofu with salt, pepper and turmeric and add to bowl.
5g chilli oil
75g (1/2 medium pepper) Add brown rice flour with nutritional yeast.
25g spinach
5g nutritional yeast Mix in the onions, chopped red pepper & spinach. (you can
interchange vegetables if you prefer).
Herbs & spices:
Salt Mix into a paste place put into a non stick cake tin tray.
Black pepper
Cook on a low heat for 10 minutes & then put under the
Turmeric
grill for another 15 minutes, or until well formed.

Top with the chilli oil, slice and serve.

PAGE 46
 VEGAN PIECES HOT POT

CALORIES
250

PROTEIN
28g

FAT
5g

CARBS
18g

VEGAN PIECES
HOT POT 45-60 MINUTES SERVES 1 VEGAN

INGREDIENTS INSTRUCTIONS
100g Quorn vegan meat free pieces Preheat oven to 150c.
50g Vivera plant based bacon pieces
Leek 50g Put vegetables, water and stock in an ovenproof pot.
Sweetcorn 30g
Mushroom 40g Cook at 150c for 25 minutes.
Red onion 30g
200ml of vegetable stock or 1x stock cube. Meanwhile, heat the Quorn pieces and “bacon” pieces in a
pan with a teaspoon of water for 8 minutes then remove.
Tastes best seasoned with:
Salt After 25 minutes, add the other ingredients to the
Black pepper heatproof pot and cook for a further 15 minutes.

PAGE 47
 VEGAN VIVERA PLANT BURGER

CALORIES
250

PROTEIN
22g

FAT
7g

CARBS
19g

VEGAN VIVERA
PLANT BURGER 10 MINUTES SERVES 1 VEGAN

INGREDIENTS
1x 100g Vivera plant burger
175g baby corn and mangetout
Fry light oil
INSTRUCTIONS
Heat and pan and lightly spray with fry light oil.
Cook 1x 100g Vivera plant burger on a medium heat for 3-4
minutes each side.

Tastes best seasoned with:

Steam baby corn and mangetout for 4-5 minutes.
Salt
Black pepper

PAGE 48
250 Calorie Snack portions
Carbs Protein Fat
Fat Snacks

35g of nut butter with 100g

9g 12g 18g
crudités

150 grams of green pitted

3g 2g 25g
olives

45 grams of cashews 13g 8g 21g

1 avocado medium 12g 2g 24g

65 grams of hummus with

13g 8g 17g
100g crudités

35g toasted coconut snack

3g 3g 25g
pot

Egg Mayo (2x medium Egg

1g 11g 23g
and 20g Heinz Vegan mayo

200g coconut collaborative

14g 2g 20g
(unflavoured option only)

PAGE 49
100 and 200 Calorie Carb options
Dry weight food Carbs Protein Fat
Carb options (all uncooked/dry weight Calories approx.
unless specified) per serving

Brown Rice 70g 38g 6g 2g 200kcal

Brown rice Microwaved (cooked) 145g 38g 5g 3g 200kcal

Quinoa 55g 38g 7g 3g 200kcal

Cous cous 55g 41g 7g 0g 200kcal

Oats (with 200ml unsweetened almond milk) 45g 28g 6g 6g 200kcal

Rice pasta 55g 43g 4g 2g 200kcal

Sweet potato 230g 23g 2g 0g 200kcal

Butternut squash 225g 27g 2g 0g 200kcal

1x medium Apple 180g 25g 0g 0g 100kcal

Blueberries 175g 25g 1g 0g 100kcal

Raspberries 195g 23g 2g 1g 100kcal

PAGE 50
 INTRODUCTION TO THE ROAR PLAN
To get the optimal result, you need to carefully adhere to your food plan. Regular
protein, healthy fats, fibrous vegetables, and a concerted effort to consume more
water are going to be the foundations of your eating habits moving forward.

THE IMPORTANCE OF HYDRATION

Drinking fluids is crucial to life. Consuming adequate water will help maintain the health
and function of every system in your body, including your heart, brain, and muscles. Fluids
carry nutrients to your cells, flush bacteria from your bladder, and aid digestion
preventing constipation. Optimal gut health not only plays a major role in your overall
well-being, but also aids recovery from training and ultimately your ability to lose fat and
gain muscle as it impacts your ability to absorb nutrients from your food.

ARE YOU GETTING ENOUGH SLEEP?

As part of your new healthy lifestyle, make sure you prioritise sleep. You are maximising
your recovery from training when you sleep , making sure you are getting the most out of
all the hard work you just put in. Poor sleep will lead to drops in energy levels increasing
sugar cravings. It can also cause the cells to become insulin resistant and less able to
metabolise sugar/carbohydrates. So early to bed if possible.

DO I REALLY NEED TO TAKE SUPPLEMENTS?

Taking supplements is not essential to achieve an amazing result but it definitely can help.
Certain vitamins and minerals play significant roles in every cell process in the body so of
course potential deficiencies can hinder your progress. They can also aid the detoxification
process that can occur with the removal of certain foods or stimulants like sugar or
caffeine. Taking a simple supplement like a good quality multivitamin and fish oil for
example can ward off potential side effects of removing sugar like headaches, energy
slumps and cravings.

MACROS EXPLAINED
Our favourite way to deliver your nutrition plan is in meal plan format with all the
calculations done for you! Your macronutrients (carbs, proteins and fats) have already
been carefully calculated and the manipulation of volume and timing of these macros
(along with your calorie intake) is a major part of how we will progress your nutrition plan
throughout your course. The closer you can stick to the plan will not only help you
progress faster but it will also be easier for your nutrition coach to monitor and adjust the
numbers more accurately moving forward.

PAGE 51
COFFEE & CAFFEINE INTAKE
Caffeine can be a useful pre workout training tool. It should however be noted that excess caffeine intake can
lead to elevated cortisol levels, dips in energy, dehydration, poor quality sleep and inflammation to name a few
potential side effects. Coffee is one of the most heavily sprayed crops in the world so opting for organic is
preferable, and added calories from flat whites, lattes and other milk-based coffee can also be significantly
higher than people realise.

CAN I DRINK ALCOHOL?

We hate to be party poopers but drinking alcohol will never help with your performance, recovery or fat loss. If
you have a big event or holiday that you really would love to drink at then the most important thing is to discuss
this with your trainer and nutrition coach in advance. They will help you plan a mitigating strategy to minimise
the impact on your results.

FOOD QUANTITIES & CALORIE TARGETS

Your meals are planned in the given quantities for a reason. We understand that people’s appetites vary and
some meals may be a struggle to eat whilst other times you may potentially feel unsatisfied. Make sure you
communicate this with your nutrition coach at your check in and see if any adjustments can be made such as
splitting your meals into smaller portions.

It is important that you hit your calorie target and do not aim to undereat what you have been prescribed. Your
plan is designed for optimal health, recovery and to enhance your metabolism (undereating can potentially slow
this down).

CONSISTENCY OVER PERFECTION

Consistency is key to any progress when dieting but regularity of behaviours plays a more significant role than
obsessive perfection. With that said, body composition change requires building habits. Anything scientific
requires a high level of accuracy to yield excellent and consistent results. Examples include weighing of all foods
(this is especially true with high calorie foods such as fat snacks and oils), meeting your step count, and not
skipping meals. The goal is to create healthy habits so if you “fall off the wagon” then you can get straight back
on track with your next meal. The key is not to let a meal off-plan turn into a week off-plan or missing a check in
meeting etc.

PAGE 52
DOES WHEN I EAT MATTER?
Food timing is not specified on this plan because everyone’s days and lifestyles are different. A simple rule would
be if you find the food quantity is high compared to normal then have breakfast early and make your eating
window longer. If the opposite is true, and you are hungry, then start a little later (but don’t skip meals!). Ideally
try to eat frequently, at least every 4 hours.

Optimally, we recommend protein with every meal. Starting the day on low carbs with higher fats and proteins
will give you sustained energy and prevent an insulin crash or hunger kicking in mid morning.

Lunch is less important with the ratios of fats and proteins which is why there is a mix of higher and lower fat
meals but more significantly it is a great time to have your carbs. You can maximise the use of your carbs to fuel
a workout or have energy which can be expended through the active part of the day.

Dinners are leaner and more easily digested menus due to the understanding that digestion slows during sleep.

WHAT TO DO IF YOU ARE STRUGGLING

If you are struggling with your diet then please speak to your trainer or your nutrition coach and draw on their
experience of dieting and nutrition (you don’t need to do this alone!). We aim to support you with practical
advise to help you get the best result you can, and help you overcome any perceived barriers which you may be
facing.

WHY DO THE CHECK IN MEETINGS?

Check in meeting are essential for several reasons.

Much like your training evolves and progresses, your nutrition must too. What is optimal for you at one point in
your program may not be at a later stage. it is a chance to review the previous weeks adherence as well
progression with your nutrition coach and map out the optimal direction for the next stage of your journey.
It gives you the opportunity to review your progress with the skin folds and weights analysis, giving an indication
of change which can be a great motivational tool as well as a more scientific basis on which to judge any changes
required to your eating plan.

PAGE 53
CAN I EAT THE SAME THING EVERY DAY?
The key to any success is consistency so if you want to eat the same meals everyday that’s no problem. This is
very much an individual preference. It is a good idea however to try to prepare many different meals over the
course of your transformation as there are many tasty choices which you may not have tried before.

An additional idea can be using alternative herbs and spices (not condiments) to the menus to create new
flavours and put a twist on the menus to ensure you don’t feel bored or restricted.

THE TUPPERWARE LIFE

Preparing food (“food prep” or “batch cooking”) might seem like a lot of work at first but with a little practice it
makes diet adherence easy, affordable, practical and stress free.

We recommend putting aside some time once or twice a week and making the majority of the meals in one go. If
you are short on time you can batch cook extra and refrigerate or freeze some meals for later. You can reheat at
a later date, rather than cooking everything as a single meal every day.

We recommend having a good selection of leak proof containers to help keep your food freshly stored and able
to travel with you. Eating spontaneously is both very expensive and very stressful while dieting. Making food
decisions when hungry or having to “find something” is very challenging.

Organisation is a key component to consistency so prep your food and you will not regret it.

WHAT DO I DO IF I AM TRAVELLING/EATING OUT?

In simple terms try to follow the basic principles of the plan. These are explained in the section “Does when I eat
matter?”. Another way to stay on track is to bring your own food if possible and control the portion size you eat.
Also take ownership of your decisions i.e. if a steak comes with chips on the menu be proactive and ask to switch
to a more nutrient dense alternative such as dark greens or a side salad.

PAGE 54
MOVEMENT GOALS
How much you move directly impacts your weight and calorie expenditure. Whether it's LISS (low intensity
steady state) i.e. walking, swimming, rowing or any other activity at a moderate pace or HITT (high intensity
interval training) i.e. interval runs or high intensity exercise. It all burns calories. Ideally when strength training
we encourage LISS movement through walking as it is low stress on the body which allows you to still perform
on the gym floor. Walking and having a step count is often a forgotten or under-utilised weight management
variable.

Every 1000 steps burns around 50kcal. This is why following a step count using a pedometer is very helpful for
creating a calorie deficit. A standard 10,000 steps per day of movement is 500kcal of movement. On a day where
you only move 1000 steps you would only burn 50kcal so it shows what a huge difference it can make (especially
if your calories are relatively low and you are looking to still shift some stubborn weight).

Please note all information provided is for advice only. No content on this document,
regardless of date, should ever be used as a substitute for direct medical advice from your
doctor or other qualified clinician.

© 2020 Roar Fitness Limited. All rights reserved. PAGE 55