YOURE QUANTITIES

BREAKFAST:
For MEAL 1 (Breakfast) you will EITHER be having:
6 EGG WHITES (no egg yolks), TWO TEA SPOONS OF
OLIVE OIL as well as ONE SLICE OF WHOLE WHEAT
BREAD.
OR, if you are having the Breakfast Protein Power Pump
Shake (recipe given below), use ONE SCOOP of PROTEIN
POWDER, ONE BANANA (or one small banana), TWO TEA
SPOONS PEANUT BUTTER and the rest of the ingredients
according to the recipe provided in the breakfast recipe
section below.
When preparing the rest of your meals, please refer to the table
given below, which will guide you in terms of food groups. You can
then fit in the desired ingredient where the option is given.

MEAL 2 = High Carb (Carbohydrates from group 2 can also

be used in unlimited quantities and as per liking)
75 grams Protein (Chicken/ Fish/ Beef)
1/4 cup Carbohydrate from Group 1 (Brown Atta/ Brown Pasta/
60 grams Sweet Potato) or if you want to eat a fruit from
Carbohydrate Group 3 (1 apple) then you will have to skip the
Carbohydrates from Group 1 and eat the fruit instead.
1.5 tea spoon of Olive Oil (or any of the fats given in the table
below)
(Water 250 ml)

MEAL 3 = High Carb (Carbohydrates from group 2 can

also be used in unlimited quantities and as per liking)
70 grams Protein (Chicken/ Fish/ Beef)
1/4 cup of Carbohydrate group 1 (Brown Roti/Brown Pasta/ 60
grams Sweet Potato )
1.5 tea spoon of Olive Oil (or any of the fats given in the table
below)

MEAL 4 = Low Carb (Carbohydrates from group 1 or 3

will not be used here)
65 grams Protein (Chicken/ Fish/ Beef)
Carbohydrates from Group 2 in unlimited quantities (Only
GREEN/ FIBROUS VEGETABLES)
1.5 tea spoon of Olive Oil (or any of the fats given in the table
below)
Water 250 ml

MEAL 5 = Low Carb (Carbohydrates from group 1 or 3

will not be used here)
65 grams Protein (Chicken/ Fish/ Beef)
Carbohydrate from Group 2 in unlimited quantities (Only
GREEN / FIBROUS VEGETABLES)
1 tea spoon of Olive Oil ( or any of the fats given in the table
below)
Water 250 ml

IMPORTANT NOTES:
1. AFTER MEAL 5 you must consume ONE serving of the
FIGHTER DETOX JUICE (recipe given below). However, you will
not put an apple in the daily juice like you will on Sunday ( detox
day)
2. For those who are buying the Protein Shake, please ensure you
purchase a WHEY AMINO ISOLATE protein powder. Most
recommended brands are Whey Metabolic Extreme 60,
Isopure and On. Make sure you get it in CHOCOLATE as that is
the flavor required for the Breakfast Protein Power Pump
Shake- if you prefer any other flavor let us know and we will send
you a recipe to suit that.
Karachi: The protein powder is easily available at GNC
(Zamzama), Aghas Supermarket, Farids Pharmacy or TEE-EMM
Mart (Creek Vista)
Lahore: The protein powder is easily available at GNC ( M.M Alam
Road), Al- Fatah Super Store ( Liberty Market)
3. Karachi: Whole Wheat Atta, Brown Rice, Oat Bran, Gogi Berries
and Brown Pasta are all easily available from Neco's.
Lahore: Whole Wheat Atta, Brown Rice, Oat Bran and Brown
Pasta are all easily available from Jalal Sons ( Main Market) or Al
Fatah ( Liberty Market). Please ensure that the brand used
for Brown Atta/ Brown Rice is Daali. Diabetic Atta and
Diet Atta cannot be used.
4. You must get 1000 mg L Glutamine pills from GNC, 1800mg
BCAA pills (Branch Chain Amino Acids) and a good MultiVitamin to support your immune system throughout this
workout. With breakfast have one pill of your Multi-Vitamin. Have
one BCAA and one L-Glutamine pill before the workout and one
each after the workout. (If you are having the Protein shake
for breakfast you need not have the L-Glutamine and BCCA

pills as the two are present in the shake. However, you

must still have the Multi-Vitamin). For women the
recommended Multi Vit is Womens Ultra Mega Active from GNC.
5. You must buy a Food Weighing Scale from Agha's (Karachi)
or Al- Fatah ( Lahore). This is very important as you need to
weigh your meat before cooking it. You must also only use
Measuring Cups to measure your uncooked quantities of
Brown Rice, Brown Atta etc. and do not use any old cup you find
in your kitchen.
6. All Protein used ( for example Chicken/ Fish/ Beef) must be
SKINNED, DEBONED AND MEASURED ON THE WEIGHING
SCALE BEFORE COOKING.
* YOU MAY CONSUME BEEF FOR YOUR PROTEIN AS WELL,
HOWEVER YOU MUST ENSURE THAT YOU DO NOT USE BEEF
FOR MORE THAN 1 MEAL IN A DAY

7. To MEAL 4 AND 5 please make sure to add a GREEN

SALAD ( using items mentioned in Carbohydrates Group 2
in UNLIMITED QUANTITIES). This will aid immensely in FAT
LOSS and keep you feeling and looking healthy.
8. For a Pre Workout Boost JUICE ONE BEETROOT and gulp
the Beetroot Shot 1-2 hours before class. This will
enhance performance and act as a pre workout
supplement!
Here is an example Meal Plan for you (you must follow the timings
of the meals given in this example IF YOU ARE THE MORNING
CLASS THE TIMINGS FOR YOUR MEALS ARE MENTIONED IN
YOUR EMAIL):
Have a glass of lemon water as soon as you wake up and a cup of
black coffee or green tea (no sugar or milk)

Meal 1: 9.30 am - Breakfast

Meal 2: 12.30pm - Chicken Sandwich in brown bread
Meal 3: 3.30 pm - Chicken Keema with roti
Meal 4: 6.30 pm - Chicken Breast with Group 2 Carbs (choose a
variety of them)
7.30 pm - Work out
8.00 pm - Work out complete
Meal 5: 9.30 pm - Chicken Kebabs with Group 2 Carbs
After Meal 5 consume one serving of Detox Juice
Saturday MEAL 3 (3.30pm) is CHEAT MEAL. You can eat
whatever you like for a bracket of three hours (example pizza and
a brownie or burger and fries with pudding anything you have
been craving all week). However, at 6.30pm you must have your
regular Meal 4 before the work out and then continue with Meal 5
etc.
Sunday is a detox day- you will not be consuming any food (not
even tea or coffee) or working out. Instead, you must consume
the detox juice (recipe provided below), 6 times through the day,
every 3 hours. The recipe provided below will make 1 mug of the
juice which will only suffice for 1 of the 6 meal substitutes. You
must make 6 mugs (one for each meal substitute). Please ensure
you use a vegetable juicer to make your detox juice and NOT a
blender!
All the Masalas and Recipes below are an example. You can use
Recipes and Masalas based on your own taste, for example spices
and onions. However, you must stick to your fat, protein and carb
requirement for each meal as provided above.
You can take the quantities (of proteins, carbs and fats) given

above and use your own recipes when cooking your food if you do
not like our recipes.

IMPORTANT:
Make sure to eat a meal 60 to 90 minutes before the
workout (so if the workout is at 7. 30pm, make sure you
have eaten a meal at either 6pm or 6.30pm) and also
make sure that you eat a meal 60 to 90 minutes after your
workout has ended as 60 to 90 minutes after the workout
is crucial for fat burn and eating anything immediately will
greatly alter and interfere with this process (so if your
workout ends at 8.15pm, eat the next meal at either
9.15pm or 9.45pm)
Make sure you always note the EXACT time at which the
workout has ended so that you can be spot on with the
meal timings as mentioned in the above paragraph.
If you are doing these workouts at your own time at home
make sure you follow the same guidelines.

The groups mentioned above on the your quantities page

have been put together in the list below (on the next page
that immediately follows). Please refer to this list every
time you have to make a meal to avoid mistakes.

Recommended Food List:

PROTEINS:

Skinless Chicken Breast

Skinless Turkey Breast

White Fish

Salmon
Lean Beef
Egg Whites
Protein Powder (Isolate)
Fat Free Cottage Cheese

Tuna

Sole

CARBOHYDRATES GROUP 1:
Complex Carbohydrates:
Grains, Starch, Legumes (ONLY TO BE USED IN MEAL 1, 2
OR 3)
Whole Wheat Atta
Rolled Oats or Oat Bran
Sweet Potato
Quinoa
Brown
Rice( recommended
for use after the first
42 days only)
Whole Wheat Pasta

Rye Bread
Lentils
(recommended for
use after the first 42
days only)
Corn (recommended
for use after the first
42 days only)

Beans (recommended
for use after the first
42 days only)
Peas (recommended
for use after the first
42 days only)

CARBOHYDRATES GROUP 2:
Fibrous Carbohydrates:
Vegetables and Salad ( Items from this group can be used
in unlimited quantities)

Spinach
Asparagus
Brussel Sprouts
Green Beans
Cauliflower
Lettuce
Peppers
Mushrooms

Tomato
Artichokes
Cabbage
Fennel
Cucumber
Onion
Rocket
Pumpkin

Squash
Broccoli
Carrots
Sprouts
AND ALL LOCAL
VEGETABLES

CARBOHYDRATES GROUP 3:
Simple Carbohydrates ( ONLY TO BE USED TO MEAL 1, 2 OR
3):
Fruit

Apple
Banana

FATS and OILS:

Fish Oil
Peanut Butter, Butter
Walnuts, Almonds

Olive Oil, Coconut Oil

Almond Butter

Foods found in the Carbohydrate Group 2 section,

namely fibrous vegetables and salads, can be
eaten in unlimited quantities. This will help with
any cravings or hunger pangs.

The Fighter Detox

Use a JUICER MACHINE (and not a blender) to extract juice from all
the foods below and mix together:
1 medium beetroot
3-5 medium carrots
3-4 celery sticks (use the whole stick and not only the leaves)
10-12 spinach leaves
Mint to taste
1 cucumber
1 lemons juice to each serving
On Sunday only, add ONE APPLE (with skin) to each serving of juice. The detox juice
you will have from Monday to Saturday will NOT have an apple in it- all other
ingredients must be added though.

LETS GO:
1) Eradicate all junk food, sauces, sugar, desserts, white flour, white bread,
high fat dairy products and weaknesses from your fridge, kitchenette, bed
side drawers and even your secret stash! Replace these with more fulfilling
alternative such as black coffee, lots of water bottles, green vegetables,
healthy fats like nuts and peanut butter and lean cuts of protein. Now you
will never have an excuse or the option to binge on processed and packaged
high calorie foods.
2) You have to say that you can, and you will! Setting goals is the first step
to turn the invisible into visible. To set a goal visualize the body you need
and desire and then in order to work towards that keep reminding yourself
why you started! We suggest you maintain a scrap book or daily/weekly log
of how you feel, what you did right and what you did wrong so that you have
a record of the process that turned your dreams into a reality.
3) Ensure that you are working towards speeding up your metabolism and
that requires small and regular meals. Make sure you have a meal every 3

hours. Start with a hefty breakfast no longer than up ONE HOUR within
waking up. We insist that you DO NOT skip any of your five meals or
compromise on your recommended quantities. We are battling a lifelong
habit of bad eating and we only have a few weeks to do so - lets keep our
head in the game against all odds!
4) Always check to see if each meal has one portion of protein, one portion
of fat and one portion of carbohydrates. For meal 4 and 5 carbohydrates will
come from green vegetables ONLY so dont shy away from raw, green salads
or adding inflated amounts of local vegetables like bhindi (okra), palak
( spinach), baingan ( egg plant), turai ( bottle gourd) etc to your meals,
5) Replace MILK TEA, MILK COFFEE, sugary beverages (yes, even those nasty
diet ones), fruit juices (fresh or packed) and energy drinks for WATER. Try and
have no less than TWO LITRES of water each day. You may also have
unlimited amounts of green tea, black tea and black coffee (as well as herbal
tea, flower tea or any other clear tea) throughout the day.
6) Take an oath now to avoid sugar, honey, sweeteners and fruit sugars. Use
Stevia instead.
7) Trans / Hydrogenated and Saturated Fats ( Bad fats) need to be given the
boot! Instead use lean cuts of meat and remove any leftover fat from your
chicken before cooking
8) Stay clear of full fat milk or any other full fat dairy products. Even where
low fat dairy products are concerned try and avoid them in large amounts.
9) Alcohol is a big HELL NO! Alcohol is high in calories and consuming
alcohol slows down your metabolic processes for a whole two days after
wards so lets just stay sober for now!
10) Lets stop fooling ourselves. Most sauces that you can buy off a counter
are high in carbohydrate or fat content and therefore must be avoided as
they add unwanted calories to meals that would otherwise be oh so healthy.
So you must stay away from Nandos type sauces, salad dressings, mayo ,
tomato sauce, BBQ sauce and so on. Instead use mustard, low carb honey
mustard, fresh chilies, hot sauce/ tabasco sauce, vinegar, balsamic vinegar,
apple cider, lemon juice, soy sauce, herbs, local masalas and up to 2 table
spoons fat free yogurt for added flavor to meals.
11) Be the man with a plan. In order to avoid skipping meals you can pre
prepare your daily/weekly meals and refrigerate or freeze them until they

need to be consumed. This might not be as satisfying an option but it sure is

the smart one! Especially if you have a demanding career and work around
the clock it is handy to have prepared meals so you dont waste time making
them and can just reach for the right thing at the right time. An example is to
make a bunch of Kababs and freeze them, then weigh and cook in your olive
oil quantity when the time comes!

Let the taming begin!

BREAKFAST RECIPES:
Breakfast Protein Power Pump Shake: This is the breakfast
mentioned on page 1 Ingredients:
- 1 banana
100ml skim milk
peanut butter
some coffee
scoops chocolate whey protein powder
Crushed ice cubes to taste
Blend thoroughly in a blender

NEW ON THE MENU - Cinnamon Roll Smoothie: Suitable

for meal 4 or 5. For meal 1 or 2 please add a banana
Ingredients:
100 ml almond milk/ fat free milk
1-2 scoops vanilla protein powder
Few drops vanilla extract
Pinch cinnamon powder
tea spoon stevia
Flaxseed ( use as per your fat requirements)
Ice
Blend thoroughly in a blender

NEW ON THE MENU - Peanut Butter and Jelly: Suitable

for meal 1, 2 or 3
Ingredients:
1-2 scoop vanilla protein powder
100 grams fat free yoghurt
100 ml almond milk/ fat free milk
tea spoon Stevia
50 grams of green grapes
Peanut Butter (use as per your fat requirement)
Ice

In a high speed blender add the yoghurt, milk, Stevia, and grapes. Blend until you
can no longer see the grape skins. Now add the peanut butter, protein powder and
ice and blend till smooth.

NEW ON THE MENU Blueberry and Lemon over

night Oats: Suitable for meal 1, 2 or 3
Ingredients:
1-2 scoops of vanilla protein powder
100 grams of fat free yoghurt
A pinch of blueberry powder (or 50 grams blueberries)
tsp Stevia
100 ml almond milk (or fat free milk)
One Lemons juice
A pinch of salt
1/3 or cup whole grain rolled oats
1 table spoon chia seeds
1/2 teaspoon vanilla essence
Almonds
In a bowl mix the vanilla protein powder, raw oats, chia seeds, almond milk, stevia,
pinch of salt, vanilla essence and lemon juice. In a separate bowl mix together fat
free yoghurt and blueberry powder (or blend in 50 grams blueberries). Now in a tall
glass layer the two mixtures until you run out of both. Cover with cling film and
leave in the fridge over night. Before serving top with a few fresh blueberries and 34 sliced almonds. If you are unable to find blueberries us strawberries instead.

NEW ON THE MENU - Vanilla and Almond Gogi Berry

Protein Bars : This is suitable for meal 4 or 5
Ingredients:
8 scoops of vanilla protein powder
cup whole grain rolled oats
3 table spoons grated coconut flakes
1/3 cup chunky peanut butter
I cup almond milk
One lemons zest
Handful gogi berries
10 sliced almonds
In a bowl mix the vanilla protein powder and oats. In a stand mixer ( or blender)
slowly beat peanut butter, lemon zest, almond milk until well combined. Now
gradually add the protein powder mixture and keep blending until smooth. Line a 8
x 8 baking pan with parchment paper or foil and spread the mixture evenly on top.
Using a flat spoon make sure the mixture is leveled. Top with sliced almonds and
gogi berries. Cover with plastic wrap and leave in the fridge over night. Slice into 10
bars. Store in an air tight container.

The Berry Boost: Suitable for breakfast or meal 2

Ingredients:
50g strawberries
50g blueberries
handful of goji berries
scoops strawberry or vanilla whey protein shake
Crushed ice cubes to taste
Top with chopped almonds
Blend thoroughly in a blender
If you are unable to find blueberries use 100 grams strawberries instead.

The Energizer: This is suitable for breakfast or meal 2

Ingredients:
1 small banana
100g strawberries
2 tbsp finely ground rolled oats or oat bran
scoops vanilla or strawberry whey protein shake
Crushed ice cubes to taste
Add chopped walnuts
Place all the ingredients in a blender and blend thoroughly

The Plumptress : This is suitable for breakfast or meal 2

Ingredients:
2 small plums depitted
100ml fat free yoghurt (no added sugars)
scoops of vanilla whey protein powder
Crushed ice cubes to taste
Flax seeds (1 table spoon for men and 1 tea spoons for women)
Blend thoroughly in a blender

The Kiwi Can: This is suitable for breakfast or meal 2

Ingredients:
150gs strawberries
100gs kiwi
Scoops vanilla whey protein powder
Crushed ice to taste
Ground Flaxseed
Blend thoroughly in a blender and gobble!

The Protein Junkie: This is suitable for breakfast or meal 2

Ingredients:
1 banana
150 ml fat free milk
150 ml fat free yoghurt
scoops of vanilla whey protein shake
Tiny bit cinnamon
Some Stevia for sweetness
Ground Flaxseed
Blend thoroughly in blender

CONTINENTAL MEALS
CHICKEN RECIPES
NEW ON THE MENU CHICKEN SPAGHETTI
BOLOGNESE This is suitable for meal 2 or 3
INGREDIENTS
YOUR QUANTITY OF extra-virgin olive oil
half medium onion, finely chopped
half medium carrot, finely chopped
2 cloves garlic, minced
YOUR QUANTITY OF whole-wheat pasta
YOUR QUANTITY OF ground beef or chicken
1 diced tomato
1 tablespoon tomato paste
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
PREPARATION
Heat oil in a large nonstick skillet over medium heat. Add onion, carrot and garlic; cook,
stirring occasionally, until just tender, 6 to 8 minutes.
Meanwhile, bring a large pot of water to a boil. Add pasta and cook according to package
directions. Drain.
Add minced meat to the vegetables and cook, breaking up with a wooden spoon, until
cooked through. Stir in tomato and tomato paste; reduce heat to medium-low, cover and
simmer, stirring occasionally, for 10 minutes. Remove from the heat and stir in salt and
pepper. Serve the pasta with the sauce.
TIPS
you may also add chopped mushrooms to your sauce

Herby Chicken Breasts This is suitable for meal 4 or 5. If youd like to

have it in meal 2 or 3 add brown pasta or one slice whole wheat bread.
Ingredients:

chicken breast, skinned and deboned

2 sliced tomatoes
Basil leaves or oregano
Thinly sliced low fat cottage cheese
olive oil
Preparation:
Place breast on baking sheet. Place tomato, basil and cheese mixture over breast.
Drizzle with olive oil Bake for 20 minutes at 200 degrees Celsius.

Chicken/ Beef / Fish Kebabs This is suitable for meal 4 or 5. If youd

like to have it in meal 2 or 3 add sweet potato or one slice whole wheat bread.
Ingredients:
chicken or turkey breasts/ lean beef/ fish, skinned and cubed
Green chilies, 1 sliced red or yellow pepper
curry powder
fat free yoghurt
Preparation:
Thread the chicken and vegetables alternately on skewers. Mix curry powder and
fat free yoghurt into paste. Brush over skewers. Grill for 5-7 minutes per side

Lemon Chicken Breasts: This is suitable for meal 4 or 5. If youd like to

have it in meal 2 or 3 add brown pasta or one slice whole wheat bread.
Ingredients:
chicken breasts, banged with a meat mallet until thin
peanut oil or coconut oil
chopped coriander leaves
15 ml lime juice
Chopped onion
red pepper
Salt and pepper
Preparation:
Mix all the ingredients and spread on both sides of the chicken. Sprinkle with salt,
pepper. Grill until cooked through. Garnish with chopped coriander and lime wedges

NEW ON THE MENU SPAGHETTI WITH SPINACH PESTO

AND CHICKEN MEAT BALLS This is suitable for meal 2 or 3
Spinach Pesto
(This Pesto will be enough for FOUR servings. You can store the unused
amount in the fridge/freezer make sure to cover the pesto before you store
it with plastic wrap)

2 cups fresh baby spinach leaves

2 -3 garlic cloves (3, if you want it a bit spicy)
1/4 cup toasted walnuts

1/4 cup olive oil

1/4 grated low fat parmesan cheese
1/8 teaspoon salt
freshly ground pepper
Chicken Meatballs

1 pound ground Chicken meat

1/4 cup finely chopped onion
2 large cloves garlic, minced
1/4 cup Balsamic Vinegar
2 tablespoons chopped baby spinach leaves
2 tablespoons crumbled low fat feta cheese ( or Cottage Cheese)
2 egg whites, lightly beaten
1/2 teaspoon salt
Freshly ground black pepper
Directions

Spinach Pesto
1.
Use a knife to roughly chop the garlic, then add it to a food processor.
Add the walnuts and pulse a few times. Add the spinach and pulse a couple
more times. Slowly drizzle in the olive oil until the mixture comes together.
Remove the pesto from the food processor and add the cheese, salt and
pepper, stir to combine. Serve over YOUR QUANTITY of hot WHOLE
WHEAT PASTA using a little pasta water to loosen the sauce slightly if
needed.
Chicken Meatballs
In a medium frying pan over medium heat, saute the onions and garlic
until the onions are translucent, about 6 minutes.
2.
Combine the chicken with all other ingredients, and the onion mixture
in a large bowl; try not to overmix the mixture, overmixing will make the
meatballs tough and dry. Lightly form the mixture into 1-inch balls and place
them on a baking sheet then put them in the oven to bake on a middle rack
for about 15 minutes. You should stay close to the oven while the meatballs
are cooking since they could easily burn. You may need to raise the
meatballs to a higher rack at the end of the process to brown the tops and to
ensure the meatballs are cooked through.
1.

Make sure that after you divide your meat balls into 1-inch balls
(before cooking them) you weigh them on your food weighing scale
to ensure that you only cook the amount of chicken that you require
for your meal. The rest of the Chicken Meat Ball mixture can be

stored in the freezer to be used later.

QUICK QUIRKY SALADS

Strawberry Soiree - This Is suitable for meal 2 or 3
Ingredients:
chicken breast, skinned and deboned
2 cups of mixed lettuce
100 g chopped strawberries
20-40g of low fat cottage cheese
1 TBS balsamic vinegar
Preparation:
Grill or fry chicken breast for 3-4 minutes per side to taste. Toss the lettuce,
strawberries, cheese and balsamic. Top with chicken pieces.

Apple and Waln Salad

This is suitable for meal 1 or 2

Ingredients:
1 chicken or turkey breast, skinned and deboned, cubed
cup of fat free cottage cheese
2 cups of mixed lettuce
1 chopped apple
6 walnuts, chopped
Lemon juice
Stevia to taste
Preparation:
Dry grill or fry chicken breast for 3-4 minutes per side to taste. Mix the chopped
apple and walnuts, cottage cheese, lemon juice and sweetener and then add the
lettuce. Finish topped with chicken pieces.

Good Ol Chicken Salad

This is suitable for meal 4 or 5

Ingredients:
Shredded Chicken breast
60g boiled lentils
Some broccoli, cut into pieces
2 egg whites
Pumpkin seeds
chopped avocado
basil leaves
lemon
olive oil
Preparation:
Bring a pan of lightly salted water to the boil. Add in the egg and broccoli florets.
After a couple of minutes remove the broccoli and run under cold water. Remove the
egg after another couple of minutes and cool under cold water before peeling and

slicing. Drain the lentils. For the salad: Later the broccoli on the bottom, followed by
the lentils, then egg and the fresh basil. Add the shredded chicken, the avocado and
finally the toasted seeds and then season with salt and pepper. Now add dressing.

NEW ON THE MENU

Mini Chicken and Tuna Wraps/ Rolls

: This is suitable for meal 4 and

5
Ingredients:
Lettuce Leaves
Spinach Leaves
Chicken Breast ( sliced) or Tuna
Sliced Onion
Sliced Carrot
Small slice of Avocado ( or some Olives)
Salt and Pepper
Preparation:
To make your wrap, place the spinach leaves onto the lettuce leaf, add the chicken
breast slices or tuna on top, now add the sliced onion and carrot along with the
avocado or olives, season with salt and pepper, and wrap into a roll.

Somethings Fishy! FISH RECIPES

Lemony Fish Fillets This is suitable for meal 4 or 5. For meal 1 or 2 add
boiled quinoa or sweet potato
Ingredients:
Boneless fish fillet
Chopped fresh parsley
Grated lemon zest
Breadcrumbs from whole grain bread
olive oil
Preparation:
Place fillets on baking sheet. Mix parsley, lemon zest, breadcrumbs and olive oil and
layer onto fish. Bake for 15 minutes at 200 degrees

Tangy Fish Fillets - This is suitable for meal 4 or 5. For meal 2 or 3 add
brown pasta or sweet potato
Ingredients:
Boneless fish fillets
1 tbsp chili sauce
Grated zest of 1 orange
Spring onions, sliced
Chopped fresh coriander
Coconut or sesame oil

Preparation:
Place fish on baking sheet. Mix the chili sauce, orange zest, spring onion, coriander
and sesame oil and add over fish. Bake for 20-30 minutes at 200 degrees Celsius.

Tuna Salad - This is suitable for meal 4 or 5. For meal 2 or 3 add chopped apple
or boiled quinoa.
Ingredients:
Canned tuna in brine ( drained)
1 cup chopped carrots, celery, green peppers, onion
olive oil
Lemon juice
Salt and pepper
Preparation:
Drain the tuna before adding olive oil and mix. Add lemon juice and chopped
vegetables.

Summers Salmon

This is suitable for meal 4 and 5. For meal 2 or 3 add

boiled sweet potato or quinoa.
Ingredients:
salmon fish fillets
olive oil
1 teaspoon ginger
Lemon juice
Parsley, chives, dill chopped
Preparation:
Place fish on baking sheet. Mix the lemon juice, oil, ginger and herbs and then
drizzle over the fish. Grill for 5-7 minutes on each side

BEEF RECIPES
NEW ON THE MENU- BEEF BURGERS WITH
MUSHROOM SAUCE This is suitable for meal 2 or 3
Make sure you use only BROWN BUNS (available at Pie in the Sky and Necos)
Depending on your quantity of carbohydrates per meal, use either both halves of the bun or
simply lay your burger patty on the lower half of the bun and eat away ( avoid both sides of
the bun basically- eat only half of it).
You may also substitute the ground beef used for the patty with minced chicken!
INGREDIENTS FOR THE PATTY:
1 kg Ground Beef
1 Onion
2 Table spoons Worcestershire Sauce ( easily available at any super market)
1 Tea spoon Black Pepper

2 Tea spoons Salt

1 Table spoon Tomato Sauce ( ketchup)
1 Table spoon Low Fat BBQ Sauce ( optional)
A drizzle of olive oil
Chop the onion finely or grate using a vegetable shredder and add to the beef. Now add the
rest of the ingredients and mix well. Divide and form into patties. Weigh them to ensure
that you have the exact amount mentioned in your protein requirement for each
meal.
You can freeze the patties if you like and only defrost them when needed for a specific meal.
To cook a patty, take HALF your specified amount of olive oil for each meal, add to
a non-stick pan and cook the patty for 2-3 minutes on each side.
INGREDIENTS FOR THE MUSHROOM SAUCE
5-6 Mushrooms finely chopped
1 Cup Water
Half Tea spoon Chicken Stock powder or Half a Chicken Cube
1 Tea spoon Balsamic Vinegar
Olive Oil
1 Table Spoon Fat Free Yogurt
1 Tea Spoon Fat Free Milk (optional)
To make the mushroom sauce first blend 2 mushrooms in a blender with the water and
chicken stock. Now in a separate pan add THE OTHER HALF of your olive oil
quantity for this meal and saut the left over mushrooms in it. Now add the
Balsamic Vinegar and let it cook until the mushrooms seem dry. Now add your mushroom
and stock mixture to the pan and let it thicken. Once thick add the yogurt and milk.
You may cook the sauce until it reaches the consistency that you most prefer.
Finally, layer your patty onto your brown bun and top up with the sauce for a scrumptious
afternoon meal!

Beef n Mushrooms This is suitable for meal 4 or 5. For meal 2 or 3 add

sweet potato
Ingredients:
Steak pieces
1 cup sliced mixed mushrooms
olive oil or olive butter
salt and pepper
50 ml chicken stock
dried thyme
1 crushed garlic clove
Preparation:
Sear the steaks on a skillet or pan on medium high for about 2 to 3 minutes per side
while seasoning each side with a pinch of salt and pepper. Remove the steaks and
reduce the heat to medium. Put the olive oil, thyme and garlic in the skillet, stirring
frequently and scraping with a spoon to release the brown bits left behind by the
meat (about 30 seconds). Add the stock and mushrooms and stir until they soften

Beef with Vegetables

- This is suitable for meal 4 and 5 .

Ingredients:
beef strips
4 cups of vegetables: broccoli, carrots, cauliflower, red peppers, green beans, onion
minced garlic
olive oil
Herbs and spices
Preparation:
Heat oil in deep pan and add onions and garlic and cook a little before adding beef
strips. Add vegetables and spices and stir fry till ready

Beef Salad - This is suitable for meal 4 and 5. For meal 2 and 3 add sweet
potato
Ingredients:
Beef steak sliced
cup sliced mushrooms
chopped walnuts
2 cups ice berg lettuce
balsamic vinegar
olive oil
Preparation:
Heat oil in pan until hot and then add beef slices. Now add mushrooms and
balsamic vinegar. When ready layer over greens and top with walnuts

NEW ON THE MENU

Mini Wraps/ Rolls - This is suitable for meal 4 or 5
Ingredients:
A few slices of Beef/ Chicken/ Turkey Pastrami (thinly sliced cold cuts) to use for the
wrap itself
Sliced Onion
Fat Free Cottage Cheese
Salt and Pepper
Preparation:
To make your wrap, place the cottage cheese and sliced onion onto your beef/
chicken/ turkey pastrami (cold cut), season with salt and pepper, and wrap into a
roll.

ALL DAY LONG BREAKFAST EGGS

Make sure you do not have eggs in more than one meal per day as a
substitute for any other kind of protein.

NEW ON THE MENU - Gordan Ramsey Buttery Scrambled

Eggs made Healthy This is suitable for meal 4 or 5. For meal 1, 2 or 3 add

one slice whole wheat toast.

Ingredients:
5-8 egg whites
2 knobs olive butter, separated
2-3 tea spoon low fat cream cheese (or low fat cottage cheese)
Splash of olive oil
Salt and pepper
Preparation:
Heat a deep pan on the stove and spray with a little bit of olive oil. Beat your egg
whites in a blow and add 1 small knob olive butter. Now lower the heat of the stove
to the lowest point and add the eggs to the deep pan and keep stirring to make sure
they do not stick or curdle too much. Take off the heat and add 1 tea spoon fat free
cream cheese, put back onto the heat and keep stirring. Once the egg whites begin
to thicken add the salt and pepper and 1 tea spoon cream cheese along with your
second knob of butter. Take off the heat and serve immediately. Ensure that the
eggs do not overcook!

No Cream Creamy Scrambled eggs This is suitable for meal 4 or 5.

For meal 1, 2 or 3 add one slice whole wheat toast.
Ingredients:
5 egg whites
1 table spoon skim milk
Chopped chives
Salt and pepper
Mixed herbs
Preparation:
Beat the eggs and milk and then dd seasoning and herbs. Pre-heat pan and then fry
until cooked

Simple No Fuss Omelets -

This is suitable for meal 4 or 5. For meal 2 or 3

add one slice whole wheat toast.

Ingredients:
5 egg whites
mushrooms sliced
low fat cheese slice ( Happy Cow) shredded
Salt and pepper to taste
Mixed herbs
Preparation:
Beat the eggs with seasoning and herbs. Add mushrooms. Fry until cooked and top
with cheese.
You may also add green chili, red chili, olives, onions and coriander.

OAT RECIPES
Breakfast Protein Oats

This is suitable for meal breakfast, meal 2 or

meal 3
Ingredients:
1/3 cup or cup oatmeal (100 percent whole grain oats or oat bran)
scoops protein powder (any flavor desired: strawberry or vanilla)
50g chopped strawberries
Water according to desired consistency
Nuts ( almonds and walnuts)
Gogi berries handful
Preparation:
Combine oats in water and cook for 2 to 3 minutes. When oats are cooked and
cooled stir in protein powder.Add strawberries, nuts and gogi berries on top.

Oaty Pancakes This is a suitable for breakfast, meal 2 or meal 3

Ingredients:
raw oats
5 egg whites
Stevia sweetener (optional)
peanut butter (optional) or otherwise use olive oil
Preparation:
Beat egg whites and add the raw oats and continue to mix. Leave to cool for around
10 minutes. Heat a nonstick pan and add some olive oil to it. Pour pan cake mix
onto pan and griddle on medium heat on both sides. Add optional peanut butter
spread on cooked pancake

SULTRY SANWICHES
Tuna/ Shredded Chicken Sandwich - This is suitable for meal 2 or 3
Ingredients:
30 grams softened fat free cottage cheese
olive oil
150g can chunk tuna or Shredded chicken
chopped green onion
shredded carrot
15ml lemon juice
One slice of Rye Bread or Pumpernickel bread ( or whole wheat bread)
Preparation:
Combine cottage cheese and olive oil and beat until smooth. Then add in tuna or
shredded chicken, onions, carrot, and lemon juice and blend well to combine. Add
on slice of rye bread

Caper Sandwich - This is suitable for meal 2 or 3

Ingredients:
Flattened chicken breast
30ml lemon juice

Olive oil
150 ml clear chicken stock
capers
Salt and Pepper
Rye bread or Whole Wheat bread
Preparation:
Flatten the chicken breast using cling fling ad hammer and then season on each
side. Heat olive oil in a pan and add the chicken breast. Cook until crisp. Now mix
lemon juice in chicken stock and add. Cook until stock thickens. Now add a few
capers. Remove from pan and let the chicken cool. Slice and add to bread or eat it
with a salad.

DESI RECIPES
NEW ON THE MENU TOMATO CHICKEN WITH BROWN RICE
This is suitable for meal 4 and 5
Ingredients

1 small onion, chopped

2 cloves garlic, chopped
1 slice fresh ginger root
Your quantity olive oil
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon salt or to taste
1/2 teaspoon ground black pepper or to taste
1/2 teaspoon ground cardamom
1 (1 inch) piece cinnamon stick, chopped ( or a pinch cinnamon powder)
1/4 teaspoon ground cloves
1 bay leaf
skinless chicken cubes
1-2 whole peeled tomatoes, crushed

Directions

Place onion, garlic and ginger in a food processor and process into a paste. Heat oil in a large skillet over

medium heat, add onion paste and saute, stirring continuously, for about 10 minutes.
Stir in the cumin, turmeric, salt, pepper, cardamom, cinnamon, cloves and bay leaf. Saute, stirring, for 1 to 2

minutes. Place chicken pieces in skillet and stir them around with the spice mixture until they are well coated.
Saute for another 4 minutes, then pour in the tomatoes with some water and stir. Reduce heat to low and
simmer for a while, or until the oil has separated from the liquid. Stir occasionally. (Note: If you simmer
uncovered, the sauce will thicken; add water, or keep covered while simmering.)

Serve with Brown rice or for a Low Carbohydrate Meal serve without rice!

Home Made Keema

Ingredients:
Minced chicken
2 onions
1/2 table spoon garlic paste
2 tomatoes peeled, sliced
1 1/2 table spoon keema masala ( Shan or any other brand)
olive oil
Preparation:
Slice onions and saut until brown . Add the minced meat and garlic paste. Cook
until the chicken does not smell and turns brownish. Add masala and tomatoes.
Cook for five minutes on low flame and add half cup water. Let it cook on low flame
for five more minutes. Add coriander once cooked

NEW ON THE MENU - TANDOORI CHICKEN

- This is suitable for mea

4 or 5
Ingredients

2 table spoons non-fat plain yogurt

Boneless chicken pieces
onion, minced
1/2 tablespoon lemon juice
2 cloves garlic, minced
1 tablespoon chopped cilantro
1 tea spoon ground turmeric
1 tea spoon ground cumin
1 tea spoon ground ginger
1/2 tea spoon salt, or to taste
freshly ground pepper
1/2 tea spoon ground cinnamon
Pinch of ground cloves
Olive oil

Method
1.
Take a shallow bowl and nicely blend together yogurt, garlic and onion. Now,
add lemon juice, cilantro, turmeric, ginger, salt, pepper, cinnamon, onion, garlic,
cloves and yogurt and mix all the ingredients together.
2.
Add chicken to the mixture bowl along with your quantity of olive oil and
let it marinate for 2 hours or preferably overnight.
3.
Set the oven at 500F. Wrap the marinated chicken in aluminum foil and place
it in a baking dish.
Roast the chicken until nicely browned for around 25 to 25 minutes.

Chicken Kofta
Wheat Roti
Ingredients:
Minced chicken

This is suitable for meal 4 or 5. For meal 2 or 3 add Whole

Half onion sliced thinly

3/4 table spoon Kofta masala
Green chili, finely chopped
Coriander
Olive oil
Preparation:
Mix all the ingredients together and form meat balls.
Take another thinly sliced onion and brown in oil. Add 2 table spoons of low fat
yogurt and 3/4 table spoon more kofta masala and cook. Add the meat balls and
brown for twenty minutes. Now add 1 cup water and cook on a low flame. Once
cooked, add coriander.
Mild Chicken Pulao This is suitable for meal 2 or 3
Ingredients:
Brown rice (left in water for 25-30 minutes)
Chicken, cubed
1 onion
1 table spoon garlic paste
1 1/2 table spoon Pulao masala
Olive oil
Preparation:
Brown the sliced onion in olive oil and add chunked chicken. Now add garlic paste
and wait till it turns brown. Add pulao masala and cook until mixed. Add 1-2 cups
water and rice and cook on low flame for 25-30 minutes

Chatni

(to add some spice to your desi meals)

Ingredients:
1 1/2 table spoon grounded red chili
1/4 tea spoon garlic paste.
1 lemon
Salt to taste.
Mix through, add fat free yogurt (optional)

Whole Wheat Roti

(to be used in breakfast, meal 2 or meal 3)

How to do it: Take your quantity of Whole Wheat Atta ( Daali is the best brand to
use) and add some water to make a dough. The dough will not have the sticky
consistency of white flour when kneaded but will form into a firm ball. Roll out the
ball of whole wheat atta onto your work surface and cook on a tawa like normal
white roti.

Palak Chicken

This is suitable for meal 2 or 3 with a Whole Wheat Roti

Ingredients:
Chicken, cubed
Spinach, according to chicken (around 1 cup boiled)
1 onion
2 tomatoes

1 1/2 tbsp grounded red chilies

Salt to taste
Olive oil
Preparation:
Brown the onion in olive oil. Add chicken, grounded chili and salt. Brown the
mixture. Add spinach and keep cooking until the water dries up.

Spicy Chicken Roast

This is suitable for meal 2 or 3 and best eaten in a

roll with whole wheat roti

Ingredients:
2 table spoons low fat yogurt
1 1/2 tea spoon grounded red chili
1/4 tea spoon salt
Olive oil
Chicken, cubed
Preparation:
Mix all the ingredients together with the chicken.
Wrap in aluminum foil. Bake in a preheated oven, leave for 45 minutes on 150
degrees.
Can also be sauted in a pan.

Chicken Biryani

This is suitable for meal 2 or 3

Ingredients:
Brown rice (left in water for 25-30 minutes)
1 onion sliced
1 1/2 table spoon biryani masala
Olive oil
1/2 table spoon garlic paste
Preparation:
Brown the onion and add chicken . Add garlic paste and brown. Add biryani masala
and 1 1/2-2 cup water, until the water reaches a boil keep cooking and then add the
rice. Leave on a low flame for 25-30 minutes.

Boiled Brown rice

This is suitable when added to meal 2 or 3 ( try and

consume brown rice dishes up to two times per week only or after the first 42 days
end)
Leave the brown rice in water for 25-30 minutes. Drain this water and clean the rice.
Put the rice into a pan and top with more water, add salt to taste. Boil for 25-30
minutes on low flame

Chicken Karhai

This is suitable for meal 2 or 3 best eaten with a whole

wheat roti
Ingredients:
Chicken, cubed
1 1/2 table spoon grounded red chili

1/4 tea spoon salt

Olive oil
1 onion sliced
2 tomatoes
Coriander
Preparation:
Brown the onion in oil and add chicken and garlic. Add salt and chili to brown
further. Add tomato and leave on low flame for 5-10 minutes. Now add 1/2 cup
water. Once cooked, add coriander