Coconut porridge with prunes
30g oatbran or porridge oats•Boiling water•1 tsp coconut oil•1 desert spoon flaxseed (ground)•1 tsp xylitol (only for sweet tooths!)•4 prunes.
1.Place the oats in a pan and add boiling water, stir whilst simmering for 3-5 minutes.
2.Take off the heat and add 4 prunes, 1 big tsp of coconut oil, 1 desert spoon of ground flax seed (linseed) and if you like it sweet you can add some xylitol.
3.Mix it up and enjoy.
Omega fortified natural yoghurt
150-200g natural yoghurt•1 tbsp cooked quinoa (cold)•1 tbsp flaxseed (ground)•20g pumpkin seeds•1 tsp honey.
1.Mix it all in a bowl and enjoy.
Almond butter and honey porridge
30g oatmeal or porridge oats•Boiling water•2 tsp almond nut butter•1 tsp honey.
1.Place the oats in a pan and add boiling water, stir whilst simmering for 3-5 minutes.
2.Take off the heat and add the nut butter, flax seed (linseed) and if you like it sweet you can add 1tsp honey. You can also add your coconut oil if you want.
3.Mix it up and enjoy
Spicy espresso beef strips
200g beef cut into long thin strips•butter, olive or coconut oil•1⁄4 tsp chilli powder•1 tsp ground coffee•1/8 tsp ground black pepper•salt to season.
1.Mix the ground coffee with the chilli, black pepper and salt.
2.Coat the beef in your coffee spice mix and fry them for a couple of minutes in some butter, olive, or coconut oil.
Lunches chopped eggs with oatcakes and salad
4 hard-boiled eggs•1 tbsp full fat mayonnaise•2 rough oat cakes broken into small pieces•handful of spinach and rocket•1 tomato or 5-7 cherry tomatoes•a few slices of cucumber and celery•olive oil and balsamic vinegar to dress salad•salt and pepper to season.
1.Hard boil 4 eggs then cool them in cold water. Peel and roughly chop the eggs.
2.Mix in the mayonnaise and broken oat cakes. Season with salt and pepper. Add dressing.
Roast chicken thighs + red pepper salad
2-4 cold roast chicken thighs•handful of spinach•1 tomato or 5-7 cherry tomatoes•a few slices of cucumber•half a red pepper•olive oil and balsamic vinegar to dress salad•salt and pepper to season.
1.Make up your salad and apply the dressing. Place the cold chicken pieces on top. It really is that easy. Enjoy.
Mediterranean sardine pita
1 whole grain pita•1 can of sardines (in olive oil)•1 chopped tomato•handful of lettuce and spinach leaves•salt and pepper to season.
1.Fill your pita with the sardines and salad, season and enjoy!
Bacon lettuce tomato and avocado chicken sandwich
1 chicken breast (cut in half the same way you’d cut a bread roll)•butter2 tsp mayonnaise•1-2 slices cooked bacon•handful of lettuce•1 tomato sliced•1 avocado sliced•1⁄2 tsp herbs de province•salt, pepper and paprika to season.
1.This can be enjoyed hot or cold. Butterfly the chicken breast (imagine it’s a roll that we’re going to fill). Fry the chicken breast and the bacon in some butter, sprinkle over some salt, pepper, herbs de province and paprika.
2.While that’s cooking pit and peel your avocado and slice your tomato.
3.When the chicken and bacon is cooked, build your sandwich from bottom to top like this; chicken, lettuce, bacon, avocado, tomato, mayo, chicken. Or build it however you prefer.
Beef strips salad
150g stir fried beef strips (cooked)•handful of spinach and rocket•1 tomato or 5-7 cherry tomatoes•half a green pepper•a few slices of cucumber and celery•olive oil, salt, pepper and balsamic vinegar to dress salad.
1.Make up your salad and apply the dressing, add the strips of beef and enjoy.
Cottage cheese salad
225g cottage cheese•1 tsp horseradish sauce•1 tsp Dijon mustard•a dash of lemon juice•1 tomato chopped•1 stalk celery finely sliced•10g broken walnuts•salt and pepper to season.
1. Simply mix all of the ingredients into a bowl/box and enjoy.
Dinners Thai green curry
350g chicken breast•2 tsp coconut or olive oil•2 cloves garlic chopped•100g creamed coconut (mix in boiling water) (much cheaper than tinned coconut milk)•Thai green paste (avoid the ones with high sugar content)•2 green birds eye chillies chopped (or more if you like it hot)•80g green beans•80g baby sweetcorn•3 kaffir lime leaves•50g brown or wild rice per person.
1. Boil brown or wild rice for around 25 minutes.
2.While the rice is boiling, melt the oil in a large frying pan, add the diced chicken breast, chopped garlic, coconut milk, chillies, thai green paste, kaffir lime leaves.
3. Simmer, stirring occasionally for 20 minutes or until chicken is cooked. Add the green beans and baby sweetcorn near the end if you like them crunchy.
Indian chicken curry
350g chicken breast (chopped), thighs or drummers (whole)•5 cloves garlic chopped•30g fresh ginger chopped•3 onions chopped•1 can chopped tomatoes•1-8 green chillies chopped (depending on how hot you like it)•25g butter or a glug of olive oil•1 tsp ground turmeric•1 tsp curry powder•1 tsp garam masala•1⁄2 tsp salt•50g brown or wild rice per person•200g natural yoghurt.
1. Melt the butter or oil in a pot and fry the onions until they go translucent. Add the garlic, ginger and chillies and stir for 2 minutes.
2. Add the chicken, chopped tomatoes and spices. Mix it all up, reduce the heat and put the lid on the pot.
3. Allow to simmer for approximately half an hour. Perfect timing for your rice; boil it for approximately 25 minutes.
4. Plate up and add a dollop of natural yoghurt and a sprinkling of chopped coriander. Enjoy!
Peppery beef stir fry
350g stir fry beef•10g butter•3 cloves garlic chopped•1 red onion chopped•2 green chillies chopped•1 green pepper chopped•125g mange tout•125g white or red cabbage sliced finely•1⁄2 -1 teaspoon ground black pepper•Soy sauce.
1. Melt the butter in a wok or frying pan, add onion and stir fry for 1 minute before adding the garlic and chillies.
2. Sprinkle the beef with the black pepper before adding to the wok. The thin pieces of beef will cook quickly so throw in your green pepper, mange tout and cabbage and stir fry it all together until cooked to your liking (I like it crunchy).
3. Add soy sauce and enjoy.
350g stir fry beef•2 red, green or yellow peppers chopped•2 onions chopped•A glug of olive oil•2 tsp soy sauce•1 whole grain wrap per person•1⁄2 tsp chilli powder•1⁄4 tsp ground cumin•1⁄4 tsp dried oregano•1⁄4 tsp salt•1⁄2 tsp black pepper.
1. Mix the soy sauce and spices into a paste and coat the thin strips of beef in it. Add the olive oil to a wok or frying pan and chuck in the beef.
2. Stir fry whilst adding the peppers and onion.
3. Whack it in a whole grain wrap and enjoy. Eat the rest without wraps!
350g turkey breast chopped Butter or olive oil•2 clove garlic chopped•1 onion chopped•1⁄2 to 1 tin chopped tomatoes•1 leek chopped•1 courgette sliced•1 medium sweet potato small diced•1-2 peppers (red, yellow or green) chopped•1-2 chillies chopped•2 tsp paprika•2 tsp herbs de province Salt + pepper to season.
1. Melt butter or oil into a large frying pan and add turkey.
2. Cook turkey for 5 minutes before adding everything else. Simmer and stir occasionally.
3. Should be ready in under half an hour.
350g pork filets chopped•2 clove garlic chopped Similar amount of ginger•2 tbsp soy sauce•1 tsp Chinese 5 spice•1-4 crushed Szechuan peppers•50g brown or wild rice per person•8 florets broccoli
1. Mix the soy sauce with the ginger, garlic, 5 spice and szechuan.
2. Coat the pork in the mix and either marinate for a few hours or all day (if you prep this in the morning) or fry it right away.
3. Serve with broccoli and a small portion of brown or wild rice.
Thai coconut trout
2 medium trout•2 clove garlic chopped•Similar amount of ginger chopped•2 green chillies•100g creamed coconut (mix in boiling water) (much cheaper than tinned coconut milk)•1 stalk lemongrass bashed once or twice and cut in half•3 kafir lime leaves•Salt + pepper to season.
1. Turn the oven on to 190c.
2. Add 2 cups of boiling water to the crème coconut in a jug and stir to dissolve.
3. Add the garlic, ginger, chillies, lime leaves, lemongrass, salt and pepper. This forms your sauce/infusion.
4. Place the two trout into an oven dish and pour over the sauce/infusion. Make sure it gets in between the two halves of the fish (where its insides used to be).
5. Bang it in the oven uncovered for 30-45 minutes (depending on the size of the fish. If you use fillets this will cook much quicker.
6. When the fish flesh is flaky- it’s done.
Tomato and mozzarella woozy woo
70g mozzarella chopped into cubes 1 tomato chopped•a glug of olive oil•a dash of Worcester sauce•salt + Pepper.
Combined all ingredients into a bowl/box and enjoy.
The bodybuilders chocolate cake
1¼ cups all purpose flour• ½ cup pure cocoa powder• 1 scoop chocolate protein powder• ¼ cup cornstarch•1 tsp baking powder• ½ tsp baking soda• ½ tsp salt• 1¼ cups splenda•1 cup water• 3 egg whites• ½ cup light corn syrup•
1. In a large bowl, combine flour, cocoa, cornstarch, baking powder, soda, and salt.
2. In another bowl, stir splenda and water until the splenda is almost dissolved. Add corn syrup and egg whites, stirring until blended. Slowly add dry ingredients, and stir until smooth.
3. Pour into a 9 inch square baking pan with cooking spray.
4. Bake at 350°F. for 35 minutes.
Calories 144 Protein 7g Carbohydrates 29g Fats 0g
Peanut butter protein rolls
2 cups crunchy peanut butter•2 scoops chocolate protein powder•2 ripe bananas, mashed•2 tbsp flax seeds•1 tsp stevia•1 tsp pure cocoa powder•
1. In a large bowl, mix together peanut butter, cocoa powder, stevia, whey powder, bananas, and flax seed.
2. Shape the mixture into 8 walnut-size balls, and place them in a container lined with parchment to separate the layers. Freeze for 2 hours minimum before serving
Per serving 1 ball: Calories 87 Protein 8g Carbohydrates 7g Fats 3g
High protein fudge bars
8 scoops chocolate protein powder•1 cup oatmeal•⅓ cup natural peanut butter•3 tbsp honey•½ cup low fat milk•3 tbsp crushed peanuts•
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 10 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30 minutes
Calories 244 Protein 25g Carbohydrates 18g Fats 8g
Coco-choc protein bars
150g oats (preferably soaked overnight and partially drained)•70ml whole milk (you can use water instead)•65g hazelnut butter (no sugar peanut butter is OK)•100g whey protein (unflavoured or complimentary to cocoa)•15g unsweetened cocoa powder.•70g unrefined coconut oil•40g ground flaxseeds•50g xylitol•1⁄2 teaspoon vanilla extract (optional).
1.Place the milk, oats, cocoa powder and coconut oil in a saucepan and heat. Stir whilst on the heat for 2-3 minutes until everything is mixed in well.
2.Take off the heat and stir in the hazelnut butter, xylitol and vanilla extract. It is important to allow the mixture to cool for a couple of minutes before adding the whey protein and ground flax seeds.
3.Mix it all up so that all ingredients are well incorporated. The mixture should now be cool enough to spread out on to a cutting board and cut into 10 bars.
Chocolate hazelnut biscotti
1 cup all-purpose flour•½ cup hazelnuts, chopped•⅓ cup mini semisweet chocolate chips•¼ pure cocoa powder•1 tsp instant coffee powder•1 tsp baking soda•½ cup splenda•1 egg•2 egg whites•1 tbsp vanilla extract•pinch salt
1. bake hazelnuts on a baking sheet, at 350°F for about 8 minutes or until brown. In a food processor, combine 2 tbsp hazelnuts, flour, 2 tbsp chocolate chips, cocoa, coffee, baking soda and salt. pulse until everything is ground finely. Transfer in a bowl.
2. In the food processor again, combine splenda, eggs, egg whites and vanilla. Whirl until thickened .Combine egg mixture with cocoa mixture and stir gently. Stir in the remaining hazelnuts and chocolate chips.
3. On a baking sheet, spoon the batter to form 2 logs, about 12 inches long and 2 inches wide. Leave space in between logs. Bake at 350°F for 15 minutes, then cut logs on the diagonal into ½ inch thick slices. Place slices upright on the baking sheet and bake for an additional 25 minutes.
Per serving : Calories 79 Protein 3g Carbohydrates 10g Fats 3g