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NUTRITION
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PHASE 1 & 2
INTRODUCING
THE NEW COMPOSE
RESISTANCE
BANDS
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COMPOSE WORKOUT CALENDAR
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W# MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HIIT HIIT HOME

HOME REST HOME REST
1 CARDIO CARDIO
WORKOUT DAY WORKOUT DAY WORKOUT
WORKOUT WORKOUT
20 MIN HOME REST HIIT HOME

HOME REST
2 JOG OR WORKOUT DAY CARDIO WORKOUT
WORKOUT SKIP
DAY
WORKOUT
30 MIN HIIT
HOME HOME REST HOME HOME
3 JOG OR CARDIO
WORKOUT WORKOUT DAY WORKOUT WORKOUT
SKIP WORKOUT
20 MIN HOME HOME 20 MIN REST HOME

REST
4 JOG OR WORKOUT WORKOUT JOG OR WORKOUT
DAY DAY
SKIP SKIP
HIIT REST HOME 20 MIN 30 MIN

HOME HOME
5 CARDIO DAY WORKOUT JOG OR JOG OR
WORKOUT WORKOUT
WORKOUT SKIP SKIP
HIIT
HOME REST HOME REST REST HOME
6 CARDIO
WORKOUT DAY WORKOUT DAY DAY WORKOUT
WORKOUT
HIIT 20 MIN
HOME REST HOME REST HOME
7 CARDIO JOG OR
WORKOUT DAY WORKOUT DAY WORKOUT
WORKOUT SKIP
HOME HIIT HOME 20 MIN HOME

REST REST
8 WORKOUT CARDIO WORKOUT JOG OR WORKOUT
DAY DAY
WORKOUT SKIP
HOME HIIT HIIT

HOME REST HOME HOME
9 WORKOUT CARDIO CARDIO
WORKOUT DAY WORKOUT WORKOUT
WORKOUT WORKOUT
HIIT HIIT
REST HOME HOME REST REST
10 CARDIO CARDIO
DAY WORKOUT WORKOUT DAY DAY
WORKOUT WORKOUT
HIIT HIIT
HOME HOME REST HOME HOME
11 CARDIO CARDIO
WORKOUT WORKOUT DAY WORKOUT WORKOUT
WORKOUT WORKOUT
HIIT HOME
REST HOME REST REST HOME
12 CARDIO WORKOUT
DAY WORKOUT DAY DAY WORKOUT
WORKOUT
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CLICK HERE TO
WEEK 1 RETURN TO THE
CALENDAR
MONDAY
CLICK ON EACH EXERCISE TO SEE HOW TO PERFORM
START
SET 1 10 GLUTE BRIDGES
20 SINGLE LEG DEADLIFT (PER SIDE)
15 YOGA SQUAT
30 SECOND WALL SIT
30 SECOND PLANK
30 SQUAT PULSES
REST 1 MINUTE.
15 YOGA SQUAT
45 SECOND WALL SIT
30 SECOND PLANK
30 SQUAT PULSES
REST 1 MINUTE.
15 YOGA SQUAT
30 SECOND WALL SIT
30 SECOND PLANK
30 SQUAT PULSES
REST 1 MINUTE.
FINISH
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TUESDAY
HIIT CARDIO
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WEDNESDAY
REST DAY
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THURSDAY
START
SET 1 15 SINGLE LEG GLUTE BRIDGE SET 4
15 SINGLE LEG GLUTE BRIDGE
10 COSSACKS 10 COSSACKS
12 MOUNTAIN CLIMBERS 12 MOUNTAIN CLIMBERS
10 PULSING KICKBACKS 10 PULSING KICKBACKS
20 SIDE PLANK 20 SIDE PLANK
20 SCISSORS 20 SCISSORS
REST 2 MINUTES. REST 2 MINUTES.
SET 2
15 SINGLE LEG GLUTE BRIDGE FINISH
10 COSSACKS
12 MOUNTAIN CLIMBERS
10 PULSING KICKBACKS
20 SIDE PLANK
20 SCISSORS
REST 2 MINUTES.
SET 3
10 COSSACKS
20 SIDE PLANK
20 SCISSORS
REST 2 MINUTES.
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WEEK 1 CLICK HERE TO
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FRIDAY CALENDAR
HIIT CARDIO
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SATURDAY
REST DAY
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CALENDAR
SUNDAY
START
SET 1 10 DOUBLE LUNGE WITH REACH SET 4 10 DOUBLE LUNGE WITH REACH
20 MOUNTAIN CLIMBERS CROSS 20 MOUNTAIN CLIMBERS CROSS
15 SINGLE LEG DEADLIFT (PER SIDE) 15 SINGLE LEG DEADLIFT (PER SIDE)
20 PUSH UPS 20 PUSH UPS
10 SIDE SHUFFLES 10 SIDE SHUFFLES
20 JUMP SQUATS 20 JUMP SQUATS
20 FLOOR TOUCH SQUAT 20 FLOOR TOUCH SQUAT
REST 45 SECONDS REST 45 SECONDS
SET 2 10 DOUBLE LUNGE WITH REACH
20 MOUNTAIN CLIMBERS CROSS
20 PUSH UPS
10 SIDE SHUFFLES
20 JUMP SQUATS
20 FLOOR TOUCH SQUAT
REST 45 SECONDS
SET 3 10 DOUBLE LUNGE WITH REACH
20 MOUNTAIN CLIMBERS CROSS
20 PUSH UPS
10 SIDE SHUFFLES
20 JUMP SQUATS
REST 45 SECONDS
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CALENDAR
MONDAY
START
SET 1 20 JUMP SQUATS SET 4 20 JUMP SQUATS
12 SQUAT PULSES 12 SQUAT PULSES
10 BREAKDANCER PUSH UPS 10 BREAKDANCER PUSH UPS
10 DOUBLE LUNGE WITH REACH 10 DOUBLE LUNGE WITH REACH
10 BURPEES 10 BURPEES
10 BURPEES 10 BURPEES
SET 3 20 JUMP SQUATS FINISH
12 SQUAT PULSES
10 BREAKDANCER PUSH UPS
10 DOUBLE LUNGE WITH REACH
10 SIDE PLANK
10 BURPEES
REST 45 SECONDS
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TUESDAY
20 MIN JOG OUTSIDE

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START
SET 1 10 JUMPING LUNGES SET 4 10 JUMPING LUNGES
10 SKATERS 10 SKATERS
10 LUNGES 10 LUNGES
10 LUNGES 10 LUNGES
SET 3 10 JUMPING LUNGES
10 SKATERS
10 PUSH UPS
10 LUNGES
10 PUSH UPS
10 SKATERS
REST 45 SECONDS
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THURSDAY
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SATURDAY
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SUNDAY
START
SET 1 8 SINGLE LEG DEADLIFT (PER SIDE) SET 4 8 SINGLE LEG DEADLIFT (PER SIDE)
20 Y SQUATS 20 Y SQUATS
20 WALL SIT SECONDS 20 WALL SIT SECONDS
20 KICKBACKS 20 KICKBACKS
SET 3 8 SINGLE LEG DEADLIFT (PER SIDE)
20 Y SQUATS
20 WALL SIT SECONDS
20 SCISSORS
10 SIDE PLANK
20 KICKBACKS
REST 45 SECONDS
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MONDAY
30 MIN JOG OUTSIDE

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TUESDAY
START
SET 1 15 COSSACKS SET 4 15 COSSACKS
10 ELBOW TO KNEE 10 ELBOW TO KNEE
12 SINGLE LEG GLUTE BRIDGE 12 SINGLE LEG GLUTE BRIDGE
20 BOB AND WEAVE 20 BOB AND WEAVE

12 SINGLE LEG HIP THRUST 12 SINGLE LEG GLUTE BRIDGE
FINISH
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WEDNESDAY
START
SET 1 10 PUSH UPS
10 SLOW MOUNTAIN CLIMBERS
10 HIGH KNEES
10 ELBOW TO KNEE
20 LUNGE
REST 45 SECONDS
SET 2 10 PUSH UPS
10 HIGH KNEES
10 ELBOW TO KNEE
20 LUNGE
REST 45 SECONDS
SET 3 10 PUSH UPS
10 HIGH KNEES
10 ELBOW TO KNEE
20 LUNGE
REST 45 SECONDS
FINISH
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SATURDAY
START
SET 1 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
SET 2 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
SET 3 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
SET 4 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
FINISH
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SUNDAY
START
20 SQUAT THRUSTS 20 SQUAT THRUSTS
20 MOUTAIN CLIMBERS 20 MOUTAIN CLIMBERS
10 JUMPING LUNGES 10 JUMPING LUNGES
30 SECOND PLANK 30 SECOND PLANK
20 SQUAT THRUSTS 20 SQUAT THRUSTS
20 MOUTAIN CLIMBERS 20 MOUTAIN CLIMBERS
SET 3 15 SINGLE LEG DEADLIFT (PER SIDE)
20 SQUAT THRUSTS
20 MOUTAIN CLIMBERS
20 SKATERS
10 JUMPING LUNGES
30 SECOND PLANK
20 KICKBACKS
REST 45 SECONDS
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20 MIN JOG OUTSIDE

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WEDNESDAY
START
10 MOUNTAIN CLUMBER PUSH UP 10 MOUNTAIN CLUMBER PUSH UP
20 BRIDGE 20 BRIDGE
15 BRIDGE 15 BRIDGE
10 BACK EXTENSIONS 10 BACK EXTENSIONS
10 MOUNTAIN CLUMBER PUSH UP 10 MOUNTAIN CLUMBER PUSH UP
20 BRIDGE 20 BRIDGE
15 BRIDGE 15 BRIDGE
10 BACK EXTENSIONS 10 BACK EXTENSIONS

FINISH
10 MOUNTAIN CLUMBER PUSH UP
20 BRIDGE
15 SKATERS
15 BRIDGE
12 Y SQUATS
10 BACK EXTENSIONS
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THURSDAY
START
SET 1 20 SLOW MOUNTAIN CLIMBERS SET 4 20 SLOW MOUNTAIN CLIMBERS
15 REVERSE LUNGE AND HOP 15 REVERSE LUNGE AND HOP
10 MOUNTAIN CLIMBER PUSH UPS 10 MOUNTAIN CLIMBER PUSH UPS
20 HIP OPENERS 20 HIP OPENERS
1 MINUTE REST 1 MINUTE REST
SET 3 20 SLOW MOUNTAIN CLIMBERS FINISH
15 REVERSE LUNGE AND HOP
10 SKATERS
10 MOUNTAIN CLIMBER PUSH UPS
10 ELBOW TO KNEE
20 HIP OPENERS
1 MINUTE REST
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SUNDAY
START
SET 1 10 BURPEES SET 4 10 BURPEES
10 CROSS OVERS 10 CROSS OVERS
10 SLOW MOUNTAIN CLIMBERS 10 SLOW MOUNTAIN CLIMBERS
45 SECONDS REST 45 SECONDS REST
SET 3 10 BURPEES FINISH

30 SCISSORS
15 SIDE SHUFFLES
10 CROSS OVERS
20 ELBOW TO KNEE
45 SECONDS REST
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MONDAY
HIIT CARDIO
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TUESDAY
START
SET 1 20 REVERSE LUNGES
10 KNEE TO JUMP SQUAT
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
FINISH
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WEDNESDAY
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THURSDAY
START
SET 1 12 KNEE TO JUMP SQUAT SET 4 12 KNEE TO JUMP SQUAT
10 CROSS BODY EXTENSION 10 CROSS BODY EXTENSION
20 FLOOR TOUCH SQUAT 20 FLOOR TOUCH SQUAT
10 SINGLE LEG BURPEE 10 SINGLE LEG BURPEE
REST 1 MINUTE REST 1 MINUTE
SET 2 FINISH
10 CROSS BODY EXTENSION
20 JUMPING LUNGES
10 SINGLE LEG BURPEE
10 SIDE PLANK
REST 1 MINUTE
SET 3 12 KNEE TO JUMP SQUAT
20 JUMPING LUNGES
10 SIDE PLANK
REST 1 MINUTE
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SATURDAY
START
FINISH
SET 3 20 SLOW MOUNTAIN CLIMBERS
10 SKATERS
10 ELBOW TO KNEE
20 HIP OPENERS
1 MINUTE REST
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SUNDAY
30 MIN JOG
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MONDAY
START
15 YOGA SQUAT
30 SECOND PLANK
10 SQUAT PULSES
REST 1 MINUTE.
15 YOGA SQUAT
30 SECOND PLANK
10 SQUAT PULSES
REST 1 MINUTE.
15 YOGA SQUAT
30 SECOND PLANK
10 SQUAT PULSES
REST 1 MINUTE.
FINISH
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TUESDAY
REST DAY
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WEDNESDAY
HIIT CARDIO
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IDEAS
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THURSDAY
START
SET 3 20 SLOW MOUNTAIN CLIMBERS FINISH
10 SKATERS
10 ELBOW TO KNEE
20 HIP OPENERS
1 MINUTE REST
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FRIDAY
REST DAY
MEAL PREP!
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SUNDAY
START

FINISH
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2
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MONDAY
HIIT CARDIO
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IDEAS
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TUESDAY
START
15 YOGA SQUAT
45 SECOND PLANK
30 SQUAT PULSES
REST 1 MINUTE.
15 YOGA SQUAT
45 SECOND PLANK
30 SQUAT PULSES
REST 1 MINUTE.
15 YOGA SQUAT
45 SECOND PLANK
30 SQUAT PULSES
REST 1 MINUTE.
FINISH
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WEDNESDAY
REST DAY
MEAL PREP!
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THURSDAY
SET 3 20 BURPEES FINISH

30 SCISSORS
20 SIDE SHUFFLES
10 CROSS OVERS
20 ELBOW TO KNEE
45 SECONDS REST
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FRIDAY
20 MIN JOG
OUTSIDE
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SATURDAY
REST DAY
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SUNDAY
START
15 YOGA SQUAT
45 SECOND PLANK
10 SQUAT PULSES
REST 20 SECONDS
15 YOGA SQUAT
45 SECOND PLANK
10 SQUAT PULSES
REST 20 SECONDS
15 YOGA SQUAT
45 SECOND PLANK
10 SQUAT PULSES
REST 20 SECONDS
FINISH
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MONDAY
START
20 JUMPING LUNGES
10 SIDE PLANK
REST 30 SECS
SET 2
20 JUMPING LUNGES
10 SIDE PLANK
REST 30 SECS
20 JUMPING LUNGES
10 SIDE PLANK
REST 30 SECS
FINISH
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TUESDAY
HIIT CARDIO
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IDEAS
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CALENDAR
WEDNESDAY
START
SET 1 20 SINGLE LEG GLUTE BRIDGE SET 4
SET 2
20 SINGLE LEG GLUTE BRIDGE FINISH
10 COSSACKS
20 SIDE PLANK
20 SCISSORS
REST 1 MINUTES.
SET 3
10 COSSACKS
20 SIDE PLANK
20 SCISSORS
REST 1 MINUTES.
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20 MIN JOG
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SATURDAY CALENDAR

START
20BURPEES 20BURPEES
SET 2 SET 5 30 JUMP SQUATS

30 JUMP SQUATS
20BURPEES 20BURPEES
SET 3 30 JUMP SQUATS FINISH
20 SQUAT PULSES
10 BREAKDANCER PUSH UPS
20 DOUBLE LUNGE WITH REACH
15 SIDE PLANK
20BURPEES
REST 45 SECONDS
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SUNDAY
REST DAY
MEAL PREP!
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RETURN TO THE
MONDAY CALENDAR

START
20 JUMPING LUNGES
10 SIDE PLANK
REST 30 SECONDS
SET 2
20 JUMPING LUNGES
10 SIDE PLANK
REST 30 SECS
20 JUMPING LUNGES
10 SIDE PLANK
REST 30 SECONDS
FINISH
RETURN TO THE
TUESDAY CALENDAR
START
SET 1 30 REVERSE LUNGES SET 1 15 REVERSE LUNGES
10 KNEE TO JUMP SQUAT 10 KNEE TO JUMP SQUAT
10 BACK EXTENSION 10 BACK EXTENSION
15 DOUBLE LUNGE 15 DOUBLE LUNGE
30 SECONDS 30 SECONDS
FINISH FINISH
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WEDNESDAY
HIIT CARDIO
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HIIT CARDIO
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SATURDAY CALENDAR
START
15 YOGA SQUAT 15 YOGA SQUAT
REST 1 MINUTE. REST 1 MINUTE.
SET 2 30 GLUTE BRIDGES SET 5 30 GLUTE BRIDGES
15 YOGA SQUAT 15 YOGA SQUAT
REST 1 MINUTE. REST 1 MINUTE.
20BURPEES 20BURPEES
FINISH
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SUNDAY
START
10 SKATERS
10 ELBOW TO KNEE
10 HIP OPENERS
1 MINUTE REST
10 SKATERS
10 ELBOW TO KNEE
10 HIP OPENERS
1 MINUTE REST
10 SKATERS
10 ELBOW TO KNEE
10 HIP OPENERS
1 MINUTE REST
FINISH
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MONDAY
REST DAY
MEAL PREP!
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TUESDAY
START
SET 1 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
SET 2 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
SET 3 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
SET 4 30 BRIDGE
20 SHOULDER TAPS
10 PUSH UPS
10 BOB AND WEAVE
REST 20 SECONDS
FINISH
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WEDNESDAY
HIIT CARDIO
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IDEAS
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THURSDAY
HIIT CARDIO
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IDEAS
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FRIDAY
SET 1 20 SINGLE LEG GLUTE BRIDGE SET 4 20 SINGLE LEG GLUTE BRIDGE
SET 2 15 JUMPING LUNGES SET 5

10 MOUNTAIN CLUMBER PUSH UP 30 BRIDGE
20 BRIDGE 20 SHOULDER TAPS
15 SKATERS 10 PUSH UPS
15 BRIDGE 10 BOB AND WEAVE
12 Y SQUATS REST 20 SECONDS
10 BACK EXTENSIONS
REST 2 MINUTES.
SET 3 SET 6 15 JUMPING LUNGES
30 BRIDGE
10 MOUNTAIN CLUMBER PUSH UP
20 SHOULDER TAPS
20 BRIDGE
10 PUSH UPS
15 SKATERS
10 BOB AND WEAVE
15 BRIDGE
REST 20 SECONDS
12 Y SQUATS
10 BACK EXTENSIONS

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SATURDAY
REST DAY
MEAL PREP!
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SUNDAY
REST DAY
MEAL PREP!
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CALENDAR
MONDAY
START
SET 1 10 PUSH UPS SET 4 10 PUSH UPS
10 HIGH KNEES 10 HIGH KNEES
20 LUNGE 20 LUNGE
20 LUNGE 20 LUNGE
20 LUNGE 20 LUNGE

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TUESDAY
HIIT CARDIO
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IDEAS
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WEDNESDAY
START CLICK ON EACH EXERCISE TO SEE HOW TO PERFORM
FINISH
SET 3 20 SINGLE LEG GLUTE BRIDGE
10 COSSACKS
20 SIDE PLANK
20 SCISSORS
REST 1 MINUTES.
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THURSDAY
REST DAY
MEAL PREP!
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FRIDAY
START
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
FINISH
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SATURDAY
HIIT CARDIO
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IDEAS
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SUNDAY
START

12 SINGLE LEG HIP THRUST 12 SINGLE LEG GLUTE BRIDGE
FINISH
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MONDAY
REST DAY
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TUESDAY
10 BACK EXTENSION
20 WALL SIT SECONDS
15 DOUBLE LUNGE
30 SECONDS
15 YOGA SQUAT
30 SECOND PLANK
10 SQUAT PULSES
REST 20 SECONDS
SET 3 15 COSSACKS
10 ELBOW TO KNEE
20 BOB AND WEAVE
REST 45 SECONDS
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WEDNESDAY
HIIT CARDIO
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IDEAS
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THURSDAY
START
10 LUNGES 10 LUNGES
10 LUNGES 10 LUNGES
10 SKATERS
10 PUSH UPS
10 LUNGES
10 PUSH UPS
10 SKATERS
REST 45 SECONDS
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FRIDAY
REST DAY
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REST DAY
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SUNDAY
START CLICK ON EACH EXERCISE TO SEE HOW TO PERFORM
FINISH
SET 3 20 SINGLE LEG GLUTE BRIDGE
10 COSSACKS
20 SIDE PLANK
20 SCISSORS
REST 1 MINUTES.
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Nutrition Plan
Overview:
Training Food
HOME/GYM WORKOUT HIGH CARB 1 OR 2
HOME/GYM WORKOUT HIGH CARB 1 OR 2
Cardio/Rest Low Carb
How this Nutrition Plan works:
Carb cycling, the diet growing in popularity with fitness experts, that allows you to
pick and choose what carbs to consume based on the exercise you undertake that day.
Unlike fully low-carb diets that can cause cravings, energy crashes and impaired
athletic performances, 'carb cycling' will boost metabolism, lower body fat and
improve your time spent in the gym.
What you need to do:

Look at the table at the top of the nutrition plan, we have created
your nutrition plan to go off your workout plan. This means you
will be alternating between the 3 carb days each week, depending
on what you’re training on that specific day
So for example:
Training at home or gym: High carb day 1 or 2
Resting or cardio on it's own: Low carb day
Google a TDEE calculator and find out what your maintain calories should be,
and go for about 200 calories under or
over that (depending on if you want to gain or lose weight)!
Go on myfitnesspal to work out how many calories and
grams you need!
SNACKS
Mid morning snack:
• 2 pieces of any fruit.

• 1 protein bar (preferably phd)
• 2 scoop protein shake mixed with 300ml water
• Nuts.
• Fruit & Nut Bar, or Energy Bar.
• Yogurt. 100g with blueberries and granola
• String Cheese.
• Granola.
Mid afternoon snack:
•Greek Yogurt and Mixed Berries

•Apple Slices with Peanut Butter
•protein bar and protein shake
•Celery Sticks with Cream Cheese
•Cucumber Slices with Hummus
•Dark Chocolate and Almonds
•Baby Carrots with Blue Cheese Dressing
PLEASE READ
PLEASE NOTE:
THE BELOW RECIPES ARE FOR A
GENERIC SET OF INGREDIENTS.
PLEASE MAKE SURE YOU WORKOUT
THE CORRECT MEASUREMENTS
FOR YOURSELF AND YOUR GOALS.
USING A TDEE CALCULATOR AND
MYFITNESSPAL.
WEEK
1
11
WEEK 1 SHOPPING LIST
FLOUR SPINACH
CASTER SUGAR WHOLE GRAIN BREAD
BICARBONATE SODE AVOCADO
MILK LIME JUICE
VINEGAR SALT & PEPPER
LEMON JUICE SALMON (TOFU VEGE
PEANUT BUTTER ALTERNATIVE)
BUTTER SPRING ONIONS
EGGS COTTAGE CHEESE
CHIA SEEDS HORSERADISH
BERRIES LEICESTER CHEESE
YOGURT WATERCRESS
SYRUP SPINACH SALAD
PASTA CHILI
RED ONION SUNFLOWER OIL
TOMATO BACON (QUORN SAUSAGE
BASIL LEAVES VEGE ALTERNATIVE)
CHICKEN (QUORN VEGE THYME
ALTERNATIVE) HALLOUMI
GARLIC POWDER CUCUMBER
GARLIC OLIVE OIL TOMATOES
BALSAMIC GLAZE ARUGULA
SWEET POTATO WALNUTS
GARLIC CLOVE PESTO
GINGER WHIPPING CREAM
CURRY PASTA
HIGH CARB DAY Nutrition Info
Serves 5
BREAKFAST
Calories – 240
Fat –15.3g
Carbohydrates –
peanut butter chia

20.9g
Protein – 6.1g
pancakes
INGREDIENTS
1/2 cup wholemeal flour
1/2 cup flour
2 tablespoons caster sugar
1/4 teaspoon bicarbonate of soda
1 cup milk combined with 1/2 teaspoon vinegar or lemon juice
1/4 The Good Nut Natural Peanut Butter Smooth
1 egg
30g melted butter
2 tablespoons chia seeds
30g butter, extra, melted for cooking
Berries, for serving
Vanilla or natural yoghurt, for serving
Maple syrup, for serving
STEP 1:
WHISK together the flours, sugar and bicarbonate of soda in a large
bowl. In a separate bowl whisk together milk, peanut butter, egg and
melted butter until smooth. Pour into flour mixture and whisk until just
combined. Stir through the chia
STEP 2:
HEAT a large non-stick frypan over moderate heat then brush with some
of the extra butter. Spoon 1/4 cup amounts of batter into the pan
without crowding
STEP 3:
COOK pancakes 2 minutes each side or until golden and puffed. Keep
warm. Cook remaining pancakes, brushing pan with butter for each
batch
STEP 4:
SERVE with berries, yoghurt and maple syrup
Serves 1
LUNCH
Calories – 497
Fat –14.8g
Carbohydrates –
Chicken pasta 40.4g

Protein –48.5g
salad
INGREDIENTS
1/2 cup boiled pasta, drained (60g dry weight)
1/2 red onion, finely chopped
1 tomato, finely chopped
Fresh basil leaves, finely chopped
1 small chicken breast, (135g), pre-grilled and seasoned with
garlic powder or any seasoning of your choise
1 teaspoon garlic olive oil
Drizzle of balsamic glaze
INSTRUCTIONS
Simply mix pasta, onion and tomatoes together in a bowl
Mix through the oil and season with a little salt (to suit your tastes)
Top with chicken and drizzle with balsamic glaze
That's it!
Sprinkle with some parmesan cheese.
Serves 1
Calories – 343
DINNER Fat –15.4g

Carbohydrates –
48.4g
Baked sweet Protein –5.4g
potato
INGREDIENTS
1 sweet potato
2 tsp oil
½ onion, finely chopped
1 garlic clove, crushed
small knob of ginger, grated
1-2 tsp curry paste (use what you have or buy a Madras or red curry paste)
knob of butter
handful of spinach
INSTRUCTIONS
Heat oven to 200C/180C fan/gas 6. Prick the potato and
bake it for 40-45 mins or until soft when you squeeze the
sides.
Meanwhile, heat the oil in a small frying pan and fry the
onion until softened, add the garlic and cook for 1 min,
then add the ginger and curry paste and cook for
another min. Stir in the butter and spinach, and continue
stirring until the spinach wilts. Season well.
Cut open the top of the sweet potato, scoop out some of
the flesh, add it to the mix in the pan and stir through,
then spoon the mixture back into the potato.
HIGH CARB DAY 2 Nutrition Info
BREAKFAST
Serves 1
Calories – 682
Fat –48.1
Carbohydrates –
51.1g
Avocado toast Protein –20.7g
and egg
INGREDIENTS
2 eggs (fried sunny side up)
2 slices of multi-grain or whole grain
bread (toasted)
1 small avocado
1 teaspoon lime juice
sea salt + black pepper (to taste)
parsley (optional for topping)
INSTRUCTIONS
Prepare toast and fried eggs to personal
preference.
Peel and mash avocado with the lime juice,

salt and pepper.
Spread avocado evenly on each slice of toast

then top each with a fried egg and any
additional seasonings you prefer. Serve
immediately.
HIGH CARB DAY 2
LUNCH
Nutrition Info
Serves 1
Calories – 462
Fat –20.4g
Salmon Carbohydrates –
17.8g
Protein –52.8g
rarebit
INGREDIENTS
slice granary bread (or a bread of your choice - we used German-style
pumpernickel)
½ x 212g can Wild Alaskan Pacific salmon, drained and flaked
1-2 spring onions thinly sliced
2 tbsp cottage cheese
1 tsp grated horseradish
(optional)
1 tbsp coarsley grated Red Leicester cheese
40g watercress
and spinach salad, to serve
INSTRUCTIONS
Heat grill to high. Toast the bread lightly on both sides.
Mix the salmon and spring onions together and season

with pepper only. Spread onto the bread. Mix together
the cottage cheese, horseradish (if using) and cheese.
Spoon on top of the salmon.
Grill on a high shelf for 1 min, then lower the shelf and
continue to grill for a further 3-4 mins or until the topping
starts to brown. Serve straight away with a watercress and
spinach salad.
Serves 1
DINNER
Calories – 376
Fat –32.4g
Carbohydrates –
2.5g
Cheese Protein –19.4
omelette
INGREDIENTS
1 spring onion
a few sprigs of fresh coriander
2 large eggs
1 tbsp sunflower oil
½ -1 tsp chopped fresh red chilli, or a generous pinch dried chilli flakes
25g mild grated cheddar
INSTRUCTIONS
Chop the spring onion and coriander quite finely and beat the eggs together
with salt and pepper. Heat the oil in a small frying pan then tip in the onion,
coriander and chilli and stir round the pan for a second or two so they soften a
little. Pour in the eggs and keep them moving until two thirds have scrambled.
Settle the eggs back down on the base of the pan, scatter over the cheese and
cook for about a minute until the omelette is just set and the cheese has
melted.
Carefully fold the omelette using a palette knife and slide from the pan to a
serving plate. Eat while the omelette is hot and the cheese still melted.
LOW CARB DAY Nutrition Info
BREAKFAST Serves 1
Calories – 397
Fat –31.3g
Carbohydrates –
Bacon & Eggs 3g

Protein –26g
INGREDIENTS
35 g full-fat cream cheese
without food additives
1/4 teaspoon dried organic
thyme
3 hard-cooked organic extra
large eggs
3 slices organic bacon
INSTRUCTIONS
Preheat the oven to 400 °F (200 °C).
Prepare first the cream cheese filling: Combine the cream cheese and thyme in
a small bowl and mix with a spoon until well mixed. Cover and set aside.
Peel the eggs and cut them lengthwise with a sharp knife.
Remove carefully the yolks and save them for another purpose (see the tip in
the end of the post).
Fill 6 egg white halves with the cream cheese filling. Cover with the remaining
6 egg white halves.
Take 2 bacon slices per filled egg and wrap the eggs tightly in the bacon slices.
Place the wrapped eggs on a shallow ceramic or glass baking dish and bake for
30 minutes.
Remove from the oven and serve.
LOW CARB DAY
LUNCH
Nutrition Info
Serves 2
Calories – 361
Fat –27g
Halloumi Carbohydrates –
20g
Protein –14.5g
Salad
INGREDIENTS
3 oz halloumi cheese
1 persian cucumber
5 grape tomatoes
1 handful baby arugula
.5 oz chopped walnuts
olive oil
balsamic vinegar
salt
INSTRUCTIONS
Cut the halloumi cheese into 1/3 inch slices. You don't want to make them too
thin since they will shrink a little in the grill.
Grill the halloumi for about 3-5 minutes on each side. You should see nice grill
marks along the sides.
Prepare the salad by washing and cutting your veggies. Cucumbers into small
slices and tomatoes in half. Chop your walnuts as well and combine in a salad
bowl.
Wash the baby arugula and throw it in the bowl as well.
When the halloumi has grill marks on both sides, arrange it on top of your
salad, sprinkle some salt and dress with olive oil and balsamic vinegar.
Enjoy!
LOW CARB DAY
DINNER Nutrition Info
Serves 2
866 calories
Chicken casserole with

Carbs - 66.1
Fats - 7.3g
Protein - 57.9
feta cheese and olives

INGREDIENTS
25 oz. boneless chicken thighs or
chicken breasts
1 oz. butter, for frying
3 oz. red pesto or green pesto
1¼ cups heavy whipping cream
3 oz. pitted olives For serving
5 oz. feta cheese, diced 5 oz. leafy greens
1 garlic clove, finely chopped 4 tbsp olive oil
salt and pepper sea salt and ground
black pepper
INSTRUCTIONS
Preheat the oven to 400°F (200°C).
Cut the chicken thighs or chicken breasts into bite-sized
pieces. Season with salt and pepper.
Add butter to a large skillet and fry the chicken pieces in
batches on medium-high heat until golden brown.
Mix pesto and heavy cream in a bowl.
Place the fried chicken pieces in a baking dish together with
olives, feta cheese and garlic. Add the pesto.
Bake in oven for 20-30 minutes, until the dish turns bubbly
and light brown around the edges.
WEEK
2
19
PEARS CHILI POWDER
OATS RED PEPPER
COCOA POWDER EGGS
YOGURT AVOCADO
MILK CHEESE
MAPLE SYRUP ENCHILIDA SAUCE
HONEY QUAIL EGGS
CHERRIES GREEN BEENS
DARK CHOCOLATE POTATOES
CHICKEN MINCE ANCHOVY
(TOFU VEGE ALTERNATIVE) PARSLEY
GARLIC CLOVE CHIVES
TURMERIC LEMON
CUMIN JALAPENOS
CINNAMON SALAD LEVES
DILL TOMATO
SPRING ONIONS RED ONION
QUINOA TURKEY (HALLOUMI VEGE
CAULIFLOWER ALTERNATIVE)
SWEET POTATO SOUR CREAM
OLIVE OIL BANANAS
CURRY POWDER PEANUT BUTTER
PISTACHIOS MILK
SULTANAS SALT
LIME PEANUTS
CARROT CAPERS
RED CABBAGE CHIVES
ONIONS MUSHROOMS
COURGETTE SIRLOIN STEAK (QUORN STEAK
BASIL LEAVES VEGE ALTERNATIVE)
OLIVES PROVOLONE
MUSTARD POWDER PARSLEY
RAPESEED OIL
VINEGAR
TORTILLA
BLACK BEANS
BREAKFAST Serves 2
Calories – 361
Fat –5.3g
Carbohydrates – 67g
Black Forest Oats Protein –17g
INGREDIENTS
2 small pears, grated
10 tbsp (60g) rolled oat
1 tbsp cacao powder or cocoa
powder
200g Greek yogurt, plus 4 tbsp
5 tbsp milk
1 tbsp maple syrup
or honey, plus extra to serve
(optional)
200g cherries, halved and pitted
2 squares dark chocolate
INSTRUCTIONS
Combine the pears, oats, cacao, yogurt, milk and maple
syrup in a bowl. Divide between four bowls (or containers if
you’re taking it to work).
Top each serving with some cherries, 1 tbsp yogurt and a

little extra maple syrup, if you like. Finely grate the
chocolate over the Bircher, giving each serving a light
dusting. Eat straight away or chill in the fridge for up to 2
days.
HIGH CARB DAY
LUNCH
Nutrition Info
Serves – 2
Calories -501
Fat –19.4g
Chicken quinoa
Carbohydrates – 38.9
Protein -43.2g
INGREDIENTS
250g chicken mince
1 garlic clove, finely chopped
1 tsp turmeric
pinch of cumin
pinch of cinnamon
handful dill, finely chopped
2 spring onions, finely chopped

For the quinoa & curried cauliflower
50g quinoa
4 cauliflower florets
25g sweet potato, chopped
1 tbsp olive oil
1 tbsp medium curry powder
1 tsp pistachios, chopped
1 tsp sultanas
½ lime
, juiced
INSTRUCTIONS
For the meatballs, mix together all the ingredients in a bowl with some seasoning. Form into six balls and chill
in the fridge for 20 mins.
Heat oven to 200C/180C fan/ gas 6. Wash the quinoa and put it in a saucepan with 100ml water. Bring to the
boil, then turn down to a gentle simmer and cook for 10-15 mins or until doubled in size and tender. Drain and
set aside to cool.
Put the cauliflower and sweet potato in a roasting tin and toss in the oil and curry powder. Put the meatballs in
a separate tin. Cook both in the oven for 15 mins or until cooked through.
Mix the quinoa with the cauliflower, sweet potato, pistachios and sultanas, squeeze over the lime juice, then
serve with the meatballs.
HIGH CARB DAY
Serves - 1
Calories - 281
Fat –12g
Olive wraps Carbohydrates – 31g

Protein -8g
INGREDIENTS
1 carrot shredded or coarsely grated
80g wedge red cabbage, finely shredded
2 spring onions, thinly sliced
1 courgette shredded or coarsely grated
handful basil leaves
5 green olives, pitted and halved
½ tsp English mustard powder
2 tsp extra virgin rapeseed oil
1 tbsp cider vinegar
1 large seeded tortilla
INSTRUCTIONS
Mix all the ingredients except for the tortilla and toss well.
Put the tortilla on a sheet of foil and pile the filling along one side
of the wrap – it will almost look like too much mixture, but once
you start to roll it firmly it will compact. Roll the tortilla from the
filling side, folding in the sides as you go. Fold the foil in at the
ends to keep stuff inside the wrap. Cut in half and eat straight
away. If taking to work, leave whole and wrap up like a cracker in
baking parchment.
HIGH CARB DAY 2
BREAKFAST Nutrition Info
Serves 6
Calories - 398
Burritos
Fat – 13.8
Carbohydrates –
54.3
INGREDIENTS Protein -18.1g
6 (8-inch) whole wheat tortillas (you can also use low carb)
3 medium sweet potatoes
1- 15 oz can black beans, rinsed and drained
1/4 teaspoon cumin
1/4 teaspoon chili powder
few dashes of red pepper flakes, if desired
8 large egg whites (or 6 large eggs)
1 avocado, diced
1/2 cup shredded mexican or colby jack cheese
1/3 cup red enchilada sauce
INSTRUCTIONS
Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and
microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes
depending on how thick your sweet potatoes are. Alternatively you can roast them in the
oven at 400 degrees for 45 minutes. Once sweet potatoes are cooked, remove the skins
and place potatoes in a medium bowl. Mash with a fork; set aside.
In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if
desired. Stir to combine then set aside.
In a separate medium bowl, beat egg whites (or eggs) together. Spray a skillet with
nonstick cooking spray and place over medium-low heat. Add in eggs and cook. Fold every
few minutes to get fluffy eggs. Once cooked, remove from heat.
To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You
can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm
tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute
scrambled eggs, diced avocado, black beans, and shredded cheese on each tortilla. Next
drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if
desired. Tuck ends in, then roll up burritos. To warm up: Place on baking sheet in oven at
300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with
sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.
HIGH CARB DAY 2
LUNCH Nutrition Info
Serves -1
Calories – 174
Potato fish
Fat – 5g
Carbohydrates –
20g
salad
Protein – 9g
INGREDIENTS
4 quail's eggs
100g green beans
100g new potatoes
, halved or quartered if very large
1 anchovy finely chopped
1 tbsp chopped parsley
1 tbsp chopped chives
juice ½ lemon
INSTRUCTIONS
Bring a medium pan of water to a simmer. Lower the quail’s eggs
into the water and cook for 2 mins. Lift out the eggs with a slotted
spoon and put into a bowl of cold water. Add the beans to the pan,
simmer for 4 mins until tender, then remove from the pan with a
slotted spoon and plunge into the bowl of cold water.
Put the potatoes in the pan and boil for 10-15 mins until tender.
Drain the potatoes in a colander and leave them to cool. While the
potatoes are cooling, peel the eggs and cut them in half. Toss the
potatoes and beans with the chopped anchovy, herbs and lemon
juice. Top with the quail’s eggs to serve.
HIGH CARB DAY 2
Serves - 1
Calories - 616
Turkey bowl Fat – 44g

Carbohydrates –
32g
INGREDIENTS Protein – 26g
1 large flour tortilla

2 tbsp olive oil
juice ½ lime
1 tbsp sliced jalapeños, plus 1 tbsp of vinegar from the jar
handful crisp salad leaves
½ avocado, stoned & cut into chunks
1 tomato, chopped
½ small red onion, sliced
2 thick slices cooked turkey, shredded
1 tbsp cheddar, grated
soured cream, to serve
INSTRUCTIONS
Heat oven to 220C/200C fan/gas 7. To make a tortilla basket, soften
the tortilla in the microwave for a few secs, then brush with a little of
the oil and gently push the oiled side to line a small ovenproof bowl.
Line with foil and weigh with baking beans or a slightly smaller
ovenproof bowl. Cook for 8-12 mins until crisp, allow to cool slightly
before removing.
Make the dressing by mixing the oil, lime juice and vinegar, season.
Mix the leaves, avocado, tomato, onion and turkey and toss with the
dressing. Pile into the bowl and top with the cheese, jalapeños and a
dollop of soured cream.
LOW CARB DAY
Serving – 3
PB Banana
Calories – 322
Fat – 14.9g
Carbohydrates –
Smoothie 41.3g
Protein – 11.5g
INGREDIENTS
3 frozen bananas
1/4 cup peanut butter (smooth or chunky)
1 1/2 cups soy milk (or milk)
1/2 cup 2% greek yogurt
1 teaspoon honey
1/4 teaspoon salt
1 tablespoon chopped roasted peanuts
INSTRUCTIONS
Throw a few frozen bananas into a blender
cup along with the peanut butter, soy milk,
yogurt, honey, and salt. No need to be to
fussy about it. Blend until smooth. Top each
with a teaspoon of chopped peanuts and
maybe include a paper straw.
LOW CARB DAY
Serves - 1
Calories -339
Flattened
Fat –17g
Carbohydrates –
9g
chicken Protein -36g
INGREDIENTS
1 boneless, skinless chicken breast
a little seasoned flour, for dusting
1 tbsp olive oil
1 large ripe tomato
, chopped
2 tsp capers
handful olives
splash white wine (or water, if you prefer)
chopped chives or parsley
INSTRUCTIONS
Split the chicken breast almost in half and open it out like a book.
Bash with a rolling pin to flatten, then lightly coat in the seasoned
flour. Heat the oil in a pan, add the chicken and cook for 3-4 mins
on each side until crisp, browned and cooked through. Remove
from the pan and keep warm.
Add the tomato, capers, olives and wine to the pan, season to
taste, then bring to the boil. Bubble the sauce for 2-3 mins until
the tomatoes are starting to break down, then spoon over the
chicken and scatter with chopped herbs. Delicious with steamed
potatoes.
LOW CARB DAY
Serves 1
Calories – 396
Fat – 17g
Lemon & rosemary pork with chickpea salad – Carbohydrates –
23g
Protein – 40g
INGREDIENTS
1 tbsp olive oil
1 tsp finely chopped rosemary

1 cloves garlic crushed
1 boneless pork steaks, trimmed of fat
1/2 red onion, finely sliced
½ 400g can chickpeas, rinsed and
drained
35g mixed salad leaves
INSTRUCTIONS
Mix the olive oil, rosemary, garlic in a bowl. Add pork, turn to coat and
season well.
Heat a large non-stick frying pan. Lift the pork out of the pork sauce you had
already made, reserving the marinade for later. Cook the pork in the pan for
3-4 mins each side or until cooked through. Rest on a plate while you make
the salad. Pour the reserved marinade into the pan with the onion. Cook for
1 min over a high heat before adding 3 tbsp water. Bubble down for 1 min,
until the onion has softened a little. Stir through chickpeas, some salt and
pepper and any of the resting juices from the pork. Put salad leaves into a
bowl, tip in the pan contents and gently toss, before eating immediately
with the pork.
WEEK
3
35
SALT AND PEPPER
WAFFLES
PEANUT BUTTER
WHITE ONION
JAM
GARLIC
BERRIES
CARROT
AVOCADO
QUINOA
LIME
BROCCOLI
TABASCO
SOY SAUCE
TOMATO
MILK
ONION
SPINACH
TORTILLA
BACON (QUORN SAUSAGE AS
SALAD LEAVES
AN ALTERNATIVE)
PRAWN (QUORN MINCE VEGE
POTATOES
ALTERNATIVE)
PEAS
OLIVE OIL
MAYO
SOUR CREAM
PICKLES
WHITE WINE
FRENCH BREAD
LETTUCE
SALSA
CHICKEN (TOFU VEGE
CHEESE
ALTERNATIVE)
BEEF (QUORN MINCE VEGE
TACO SHELL
ALTERNATIVE)
APPLE
TACO SEASONING
GRANOLA
GREEN ONION
CINNAMON
CILANTRO LEAVES
CHOCOLATE CHIPS
BLACK OLIVES
PITTA
BLACK BEANS
HUMMUS
DORITOS
WATERCRESS
BUTTER
EGGS
JALAPENO
BREAKFAST
Serves 1 –
Calories – 505
Fat – 24.9g
Carbohydrate –
PB&J Waffle
55g
Protein – 15.5g
INGREDIENTS
2 whole grain waffles
1-2 tablespoons of
natural peanut butter
(creamy or crunchy!)
2 teaspoons of favorite
flavor jam, jelly or fruit
preserves
Optional: sliced fruit or
berries of choice
INSTRUCTIONS
Toast waffles
Spread peanut butter and jelly on each side
Sandwich together and slice in half (if
desired)
Sprinkle with berries or sandwich berries in
between before pressing both sides
together.
HIGH CARB DAY
LUNCH
Nutrition Info
Serves -1
Calories – 487
Fat –32g
Prawn avocado wrap

Carbohydrates
– 27g
Protein – 22g
INGREDIENTS
1 very ripe baby avocado, stoned, peeled and roughly
chopped
juice ½ lime
few shakes Tabasco sauce
1 tomato
, deseeded and chopped
1 spring onion, sliced
1 seeded flour tortilla (or gluten-free alternative)
handful mixed salad leaves
85g cooked and peeled prawn
INSTRUCTIONS
Put the avocado in a bowl with the lime juice, Tabasco and
some seasoning. Roughly mash, then add the tomato,
coriander (if using) and spring onion.
Warm the wrap in the microwave for a few seconds. Spread

the avocado mixture down the middle, scatter on the salad
leaves and finish with the prawns. Roll up, then eat.
HIGH CARB DAY
Serves – 1
Calories - 421
Chicken Taco
Fat –20g
Carbohydrates
– 27g
INGREDIENTS Protein – 29g
¼ tsp olive oil
2 tbsp low-fat soured cream
1 tsp white wine vinegar
1 Baby Gem lettuce, shredded
50g sweetcorn, drained
5 cherry tomatoes, halved
75g cooked BBQ chicken
juice 1 lime
½ small avocado, peeled and chopped
1 corn taco shell, broken into pieces
INSTRUCTIONS
Make the dressing by combining the oil, soured cream and vinegar. Keep in
the fridge.
Put the lettuce, sweetcorn, tomatoes and chicken in a lunchbox. Stir the
lime juice into the avocado and put on top. Pack the dressing on the side.
Scatter the taco over the salad to serve.

HIGH CARB DAY
2 BREAKFAST Nutrition Info
Serves – 20
CHOCOLATE-PEANUT BUTTER Calories - 38
Fat –2.6g
GRANOLA APPLE BITES Carbohydrates – 5.8

Protein – 1.3g
INGREDIENTS This is per 1 granola bite

makes 20 on average so it
is 28 per one.
2 apples, sliced into wedges
1/4 cup peanut butter
1/4 cup granola, your favorite
1/4 teaspoon ground cinnamon, for

sprinkling
Semisweet chocolate chips,

optional*
INSTRUCTIONS
Coat tops of apple wedges in peanut butter and sprinkle with granola and cinnamon.
Melt chocolate chips in the microwave, stirring in 30 second increments until melted. Be
careful not to overheat.
Drizzle wedges with melted chocolate, set on a large platter and serve.
TIPS
To substitute the chocolate drizzle, you can sprinkle mini chocolate chips on top of the
wedges. Or, leave the chocolate out altogether. They’re still delicious!
If not eating immediately, brush each side of apple wedges with a little lemon juice to
avoid browning.
HIGH CARB
DAY 2 LUNCH Nutrition Info
Serves – 1
Calories - 284
Pitta pockets
Fat –11g
Carbohydrates
– 34g
INGREDIENTS Protein –12g
1 wholemeal pitta bread
3 tbsp hummus
2 handfuls watercress, spinach and

rocket salad mix
1 tsp olive oil
INSTRUCTIONS
Halve the pitta bread into 2
pockets and toast until
opened. Slather the inside of
each with hummus. Stuff
with salad, drizzle with olive
oil and tuck in.
HIGH 2 CARB
DAY DINNER Nutrition Info
Serves – 4
Calories - 268
Fat –13.6g
Chicken Quinoa Carbohydrates

– 14.5g
INGREDIENTS
Protein –21.4g
2 Tbsp (30 mL) olive oil
2 eggs
salt and pepper
1 small white onion, finely chopped
1 Tbsp (15 mL) garlic, minced
1 carrot, peeled and chopped
1 cup tri-colour quinoa, cooked and cooled
1 cup small broccoli florets, blanched
¼ cup (60 mL) low-sodium soy sauce (approx.)
2 boneless, skinless chicken breasts, cooked and thinly sliced
INSTRUCTIONS
1. Heat half the oil in a large, nonstick skillet set over medium-high heat.
Add the eggs; season with salt and pepper. Break the yolks without
scrambling with the whites. Cook for 3 to 5 minutes or until yolks and
whites are set. Transfer to a cutting board and chop; set aside.
2. Heat the remaining oil in the pan set over medium heat. Add the onion
and garlic. Cook, stirring often, for 5 to 7 minutes or until tender but not
browned.
3. Increase the heat to medium-high. Add the carrot; cook for 3 minutes.
Stir in the quinoa, broccoli and soy sauce. Cook for 3 minutes or until
heated through. Stir in the egg. Divide between 4 plates and top with
sliced chicken. Serve with soy sauce.
LOW CARB DAY
BREAKFAST
SPINACH AND CHEDDAR
MICROWAVE QUICHE Nutrition Info
Serves – 1
Calories - 259
INGREDIENTS Fat –18.6g

Carbohydrates
– 5.4g
1/2 cup chopped frozen spinach, thawed and drained Protein –18g
(or 1/2 cup packed fresh spinach)
1 egg
1/3 cup milk
1/3 cup shredded cheddar cheese
1 slice cooked bacon, chopped (optional)
salt and pepper, to taste
INSTRUCTIONS
If using fresh spinach, place it in mug with 2 tablespoons of water.
Cover with a paper towel and microwave on high for one minute.
Remove from microwave and drain the water and liquid from
spinach thoroughly.
If using frozen spinach, make sure it is completely thawed and
drained and add it to the mug.
Crack the egg into the mug with the spinach and add the milk,
cheese, bacon (if using), and salt and pepper. Mix until thoroughly
combined.
Cover with a paper towel and microwave on high for 3 minutes,
or until fully cooked.
LOW CARB DAY
LUNCH
Egg and Potato Salad Nutrition Info
Pita
Serves – 1
Calories – 391
Fat –14.9g
INGREDIENTS Carbohydrates
– 52.5g
Protein –12.9g
1 cup potatoes, peeled and diced
1 egg, in shell, at room temperature
¼ cup green peas
2 Tbsp mayonnaise
2 Tbsp dill pickles, diced
1 pita, about 20 cm (8-inch) in diameter
2 leaves Boston lettuce
Salt and Pepper
INSTRUCTIONS
1. In a saucepan of salted boiling water, cook the potatoes for 5
minutes. Lower the heat, add the egg and simmer gently for 10
minutes. Add the peas for 1 minute before the end of cooking.
Drain and let cool.
2. Peel the egg and place in a bowl. Add the potatoes and peas.
With a potato masher, crush the mixture with half the
mayonnaise. Add the pickles and mix thoroughly. Season with salt
and pepper.
3. On a work surface, separate the pita in half to get two discs.
Spread the inside of the pita with the remaining mayonnaise.
Garnish with the lettuce and egg salad.
LOW CARB DAY
Nacho Grilled Cheese

Serves – 2
Calories – 396.5
Fat –21.2g
INGREDIENTS Carbohydrates
– 35.9g
Protein –17.6g
2 slices French bread ¼ avocado, diced
1 Tbsp sour cream 1 - 2 black olives, chopped
2 Tbsp salsa 1 Tbsp black beans
Tex Mex cheese 1 - 2 slices jalapeno pepper, chopped
2 - 3 Tbsp cooked ground beef 1 - 2 handfuls nacho-flavoured Doritos, crumbled
⅛ tsp taco seasoning 1 egg, scrambled
1 stalk green onion, chopped butter
4 - 5 cilantro leaves
1 slice tomato, diced
INSTRUCTIONS
1. 1. If you don’t have any ground beef, cook that to your liking first (I just used salt,
pepper and garlic). Now let’s start with the sandwich: crush all the Doritos and spread
them on a plate, dip one side of each bread slice in the egg and then into the Doritos.
Once you've done this, begin assembling the sandwich with sour cream on one slice
and salsa on the other. Next place a layer of cheese on the bottom slice, then stack on
the rest of ingredients and finish with another layer of cheese and your top slice.
2. In a pan on medium heat, add some butter. Once that has melted, place your
sandwich in, cooking each side until browned and the cheese is melting. You may want
to cover your pan with a lid while it’s cooking to help the cheese melt, since there is so
much stuff in the sandwich.
3. Once everything is ooey gooey, slice it in half and enjoy all your favourite nacho
toppings in one glorious sandwich. If you’re feeling ambitious, you can even make your
own salsa and guacamole for dipping!
WEEK
4
OAT FLOUR GRANOLA
ROLLED OATS CASHEW
DEMERARA OR CANE SUGAR OIL
COCONUT SUGAR OR MUSCOVADO ONION
COCONUT OIL CURRY POWDER
SOYMILK GINGER
BANANAS GARLIC CLOVE
MAPLE SYRUP CHICKPEAS
CHERRY APPLES OR APPLES COD (TOFU VEGE ALTERNATIVE)
SWEET POTATO LEMON
FENNEL PENNE
ORANGE JUICE OLIVES
OLIVE OIL BALSAMIC VINEGAR
RED WINE VINEGAR ROCKET
HONEY STRAWBERRIES
PARSLEY BLUEBERRIES
WALNUTS HONEY
FETA CHEESE CINNAMON
TUNA (HALLOUMI VEGE CANNELLINI BEANS
ALTERNATIVE) HADDOCK (QUORN SAUSAGE VEGE
CHILLI ALTERNATIVE)
TOMATO ARTICHOKES (QUORN MINCE VEGE
CORIANDER ALTERNATIVE)
JACKET POTATO LIME
CHEESE SALMON (TEMPEH VEGE
CASHEWS ALTERNATIVE)
PUMPKIN PUREE BABY CORN
PUMPKIN PIE SPICE BROCOLLI
MAPLE SYRUP PAK CHOI
PEAR ONIONS
SALT
PARFAIT
YOGURT
HIGH CARB DAY
BREAKFAST
Nutrition Info
Serves – 8
Calories - 324
Appleoats Fat –9.8g

Carbohydrates
INGREDIENTS
– 56.2g
Protein – 6g
APPLE CRISP OATMEAL SQUARES

Topping Middle
3/4c oat flour 3 small cherry apples or your favorite
1/4c quick cooking or old fashioned rolled oats apples
1/4c demerara or raw cane sugar
2 tbsp light muscovado or coconut sugar
4 tbsp liquid coconut oil, or any neutral oil
Oatmeal base
2c rolled oats
1c unsweetened soymilk or other milk
2 large ripe bananas, mashed
4T honey or pure maple syrup
INSTRUCTIONS
In a large mixing bowl, add in oats and milk and let soak while you mash your
banana until little or no lumps. Add in your bananas and honey. Mix until well
combined and set aside.
In a medium mixing bowl, combine all dry ingredients for your topping, add in your
oil and stir until equally moistened.
Grab a large baking dish (mine is 25cm x 17cm) and grease with oil of choice (I used
organic extra virgin olive oil) and pour in your oatmeal base. Smooth the top.
Slice your apples and arrange on top of the oatmeal base. Using a spatula, gently
press the apples into the oatmeal base.
Pour your topping over the apples, covering completely, press down and smooth
the top.
Pop into a preheated 180°C oven for 42 to 45 minutes. The top should be light
golden brown. Let cool for it least 5 minutes before slicing them. Keeps fresh
covered in the refrigerator for a week. You can also freeze them individually for a
few months. Enjoy!
LUNCH
Serves – 1
Calories – 454
Fat – 29g
Carbohydrates
Sweet potato, fennel & – 40g

Protein –12g
feta parcels
INGREDIENTS
1 sweet potato, peeled and cut into wedges
½ small fennel bulb sliced
1 tbsp orange juice, plus a grating of zest
1 tbsp olive oil
2 tsp red wine vinegar
1 tsp runny honey
1 tbsp chopped flat-leaf parsley
1 tbsp walnuts
, roughly chopped
50g feta cheese, crumbled (or any salty, soft
vegetarian cheese)
INSTRUCTIONS
Make a rough 30cm square double layer of foil. Tip the potato wedges and
fennel into the middle and toss to mix together with 1 tsp orange juice and 1
tsp oil.
Bring the foil up around the veg to make a bowl shape, then scrunch the top
to seal. Put the foil parcels on the rack over the hottest part of the barbecue
and cook for 35-45 mins until the potatoes are soft. (Unwrap and test with the
point of a knife to check if they're ready.)
Meanwhile, whisk together the last 2 tsp orange juice and oil with the
vinegar, honey, parsley, walnuts and zest. Season. When the potato is cooked,
carefully open the top of the parcel and pour in the dressing with most of the
feta – the heat of the barbecue will bring out the flavours of the dressing and
warm the feta. Gently mix in the parcel, then scatter with the remaining feta.
DINNER Serves – 1
Calories – 439
Fat – 5g
Spicy tuna & cottage

Carbohydrates
– 33g
Protein –64g
cheese jacket
INGREDIENTS
225g can tuna, drained
½ red chilli, chopped
1 spring onion, sliced
handful halved cherry tomatoes
½ small bunch coriander,
chopped
1 medium-sized jacket potato
150g low-fat cottage cheese
INSTRUCTIONS
Preheat the oven to 180C/Gas 4/fan oven 160C.
Prick the potato several times with a fork and put
it straight onto a shelf in the hottest part of the
oven. Bake for approximately 1 hour, or until it is
soft inside.
Mix tuna with chilli, spring onion, cherry

tomatoes and coriander. Split jacket potato and
fill with the tuna mix and cottage cheese.
HIGH CARB DAY 2
Serves – 4
Calories – 242
Fat – 11.4g
Pumpkin Granola Carbohydrates

– 27.1g
Yogurt Parfait
Protein –10.2g
INGREDIENTS
Pumpkin Pie Cashew Cream:
½ cup raw cashews
½ cup water
2 cups pure pumpkin puree
2 teaspoons pumpkin pie spice
2 tablespoons pure maple syrup
½ very ripe pear (cored)
pinch of salt
Parfaits
2 cups plain (or naturally sweetened vanilla)
coconut yogurt or Greek yogurt
1 cup + ¼ cup your favourite gluten free granola (I
used Glutenull Quinoa Granola)
the Pumpkin Pie Cashew Cream
INSTRUCTIONS
Prepare the pumpkin pie cashew cream first.
Soak the cashews in the ½ cup water for 1 hour minimum, then drain and add
to a high speed blender.
Add in the pumpkin puree, pumpkin pie spice, maple syrup, pear, and salt
and blend until completely smooth.
Remove from the blender with a spatula and transfer to a bowl*.
Using 4 small jars, add ¼ cup of yogurt to the bottom of each jar.
Next, layer ¼ cup granola over the yogurt in each jar.
Next, divide the pumpkin pie cashew cream between the 4 jars, layering over
the granola.
Divide the remaining yogurt between each jar layering over the pumpkin
cream, and then finish by topping each jar with 1 tablespoon of the granola.
Enjoy!
HIGH CARB DAY 2
Serves – 4
Calories – 296
Cod Curry Fat – 6g

Carbohydrates
– 22g
1 tbsp oil
1 onion, chopped
2 tbsp medium curry powder
thumb-sized piece ginger, peeled and
finely grated
3 garlic cloves, crushed
2 x 400g cans chopped tomatoes
400g can chickpeas
4 cod
fillets (about 125-150g each)
zest 1 lemon then cut into wedges
handful coriander, roughly chopped
INSTRUCTIONS
Heat the oil in a large, lidded frying pan. Cook the onion
over a high heat for a few mins, then stir in the curry
powder, ginger and garlic. Cook for another 1-2 mins until
fragrant, then stir in the tomatoes, chickpeas and some
seasoning.
Cook for 8-10 mins until thickened slightly, then top with
the cod. Cover and cook for another 5-10 mins until the fish
is cooked through. Scatter over the lemon zest and
coriander, then serve with the lemon wedges to squeeze
over.
HIGH CARB DAY 2
Serves – 1
Pasta salad with rocket

Calories – 523
Fat – 10.4g
Carbohydrates
INGREDIENTS – 84.5g
Protein –22.2g
100g wholewheat penne

leftover ratatouille (½
quantity)
6 Kalamata olives, sliced
2 tsp balsamic vinegar
2 handfuls rocket
INSTRUCTIONS
Cook the pasta following the
pack instructions, then drain
and toss with the ratatouille,
olives and vinegar. Spoon
into a container and top with
the rocket. Toss the rocket
through just before eating.
LOW CARB DAY
Nutrition Info
Serves – 2
Calories – 370
BREAKFAST Fat – 6g
Carbohydrates
– 56.9g
Berry Breakfast Parfaits

Protein –27g
INGREDIENTS
2 cups plain Greek yogurt
1 ½ cups sliced strawberries
1 pint fresh blueberries
Honey, optional
Cinnamon, optional
INSTRUCTIONS
n mason jars or bowls, begin layers with ¼ cup of Greek
yogurt, followed by a layer of strawberries and then
blueberries. Repeat layering process until yogurt and
berries are gone. If desired, add a drizzle of honey and
sprinkling of cinnamon to yogurt layer before adding
berries.
Store any uneaten parfaits covered in fridge for up to two

days
Serves – 1
LUNCH
Calories – 579
Fat – 24g
Carbohydrates
– 36g
Protein – 45g
Haddock with cannellini beans
INGREDIENTS
400g can cannellini beans drained
and rinsed
1 small lemon
, zested and juiced
small garlic clove, grated
1 tbsp roughly chopped parsley
2 tbsp olive oil
1 skinless haddock
fillet
2 artichokes from a can, drained and
halved
INSTRUCTIONS
Heat oven to 200C/180C fan/gas 6. In a bowl, mix the beans, zest
and juice of half the lemon, the garlic and parsley. Stir through 1
tbsp olive oil and season to taste. Very lightly crush the beans with
the back of a wooden spoon, keeping some of them whole.
Cut a large square of baking parchment, spoon the beans onto the
centre and top with the fish. Scatter the artichokes around the fish,
drizzle over the remaining olive oil, squeeze a little lemon juice
over and season well. Bring both sides of the parchment upwards
and fold together to create a tight seal, then twist the ends tightly
(like a giant sweet).
Put the fish on a baking tray and bake in the oven for 13-15 mins or
until the fish is just cooked.
Serves – 2
Calories – 354
DINNER Fat – 18g

Carbohydrates
– 11g
Protein – 38g
Lime & Ginger Salmon
INGREDIENTS
juice 2 limes
thumb-sized piece ginger, grated
2 garlic cloves, crushed
2 tsp low-sodium soy sauce
2 tbsp rice wine vinegar
2 skinless salmon fillets
100ml low-sodium chicken stock
140g pack baby corn, halved
175g thin-stemmed broccoli
4 baby pak choi, halved
small bunch spring onions, sliced
INSTRUCTIONS
Mix the lime juice, ginger, garlic, soy and vinegar with some black
pepper. Pour half over the salmon fillets and leave to marinate for
10 mins.
Heat the grill to High. Lay the salmon on a non-stick baking tray
and grill for 5-6 mins each side or until cooked through. Meanwhile,
heat a wok with the remaining marinade and the stock, add the
baby corn and broccoli, stir-fry for about 5 mins, then add the pak
choi and cook for 2 mins more.
Serve the salmon on top of the vegetables with any sauce from the
pan and sprinkle with the spring onions.
WEEK
5
OAT FLOUR PARSLEY
GROUND FLAX PEPPERS
CHIA SEEDS SOY SAUCE
BAKING POWDER
SALT OLIVE OIL
VANILLA SRIRACH SAUCE
COCONUT OIL WHOLE WHEAT BREAD
SOY MILK SUN BUTTER
VINEGAR SHRIMP (HALLOUMI VEGE
APPLE SAUCE ALTERNATIVE)
BANANA PAPRIKA
BROWN SUGAR SALT AND PEPPER
SYRUP ITALIAN SEASONING
HONEY BASIL LEAVES
BLUEBERRIES SPINACH
VEGETABLE OIL GARLIC
CHICKEN THIGHS (TOFU AS AN PENNE
ALTERNATIVE) DIJON MUSTARD
CHILLIES ZUCCHINI
GINGER QUINOA
MASALA ALMOND MILK
PEANUT BUTTER COCONUT MILK
COCONUT MILK COCOA POWDER
TOMATO VANILLA EXTRACT
CORIANDER VEGAN DARK CHOCOLATE
PEANUTS TORTELLIINI
BASMATI RICE ONION
STEAK (QUORN STEAK VEGE SPINACH
ALTERNATIVE) VEGETABLE STOCK
ZUCCHINI PARMESAN
OLIVE OIL HARISSA
MINCED SESAMA SEEDS
BUTTER
LEMON
Serves – 12
HIGH CARB DAY Calories – 240
BREAKFAST
Fat – 12.1g
Carbohydrates
– 31.2g
Protein – 3.3g
Blueberry Flax Breakfast

Muffins INGREDIENTS
2 cups oat flour (can make with 2 cups rolled oats processed in a food processor or
blender until fine powder forms)
Note: I also made these with 1 cup oat flour and 1 cup spelt flour. This was also wonderful!
1/4 cup ground flax (can sub chia seeds)
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon vanilla extract (optional)
4 tablespoons coconut oil, melted (can sub canola)
1 cup almond or soy milk + 1 teaspoon vinegar, left to sit for at least 10 minutes
1/2 cup apple sauce or 1/2 mashed banana
1/2 cup – 1 cup brown sugar (depending on level of desired sweetness); can also sup
1/3rd-1/2 cup maple syrup or honey
1 1/2 cup fresh or frozen blueberries
INSTRUCTIONS
1. Preheat oven to 375°F.
2. In a cup or bowl, combine almond milk and vinegar and allow to curdle, at least
10 minutes.
3. In a large bowl, combine flour, flax seed, baking powder, salt, and cinnamon. Mix
together well.
4. Add apple sauce, melted coconut oil, sugar and/or maple syrup, almond milk +
vinegar mixture to bowl with flour. Mix gently until just combined. Fold in
blueberries.
5. Grease or line a 12-tin muffin tray. Fill each spot about 3/4ths of the way full with
muffin batter. Place into the oven for 25-35 minutes until puffed, golden brown,
and a toothpick inserted in the center of the muffin comes out clean upon removal.
Allow to cool (or don’t) and enjoy. Store in an airtight container or ziplock bag for
up to 4 days, and/or freeze.
HIGH CARB DAY Serves – 4
LUNCH
Calories – 572
Fat – 43g
Carbohydrates
– 11g
Peanut butter chicken Protein – 33g
INGREDIENTS
2 tbsp vegetable oil
8 skinless boneless chicken thighs, cut into chunks
2 red chillies, finely sliced (deseeded if you don't like it too hot)
2 tsp fresh ginger, grated
2 tsp garam masala
100g smooth peanut butter
400ml can coconut milk
400g can chopped tomatoes
1 small bunch coriander, ½ roughly chopped, ½ leaves picked
roasted peanuts, to serve
cooked basmati rice, to serve
INSTRUCTIONS
Heat 1 tbsp of the oil in a deep frying pan over a medium
heat. Brown the chicken in batches, setting aside once
golden. Fry the garlic, chilli and ginger in the other 1 tbsp oil
for 1 min. Add the garam masala and fry for 1 min more.
Stir in the peanut butter, coconut milk and tomatoes, and
bring to a simmer. Return the chicken to the pan and add
the chopped coriander. Cook for 30 mins until the sauce
thickens and the chicken is cooked through.
Serve with the remaining coriander, roasted peanuts and
rice, if you like.
Serves – 4
HIGH CARB DAY Calories – 496
DINNER
Fat – 27.7g
Carbohydrates
– 10.5g
Protein – 51.7g
STEAK WITH ZUCCHINI NOODLES

INGREDIENTS
1 1/2 lb (650g) flank steak, sliced against the grain
4 medium zucchini
2 tablespoons olive oil
4 garlic cloves, minced
2 tablespoons butter or ghee
1 lemon, juice and zest
1/4 cup (60ml) low-sodium chicken broth
1/4 cup chopped parsley
1/4 teaspoon crushed red pepper flakes
Salt and fresh cracked pepper, to taste
1/3 cup low-sodium soy sauce (or coconut amino if you’re
strictly paleo)
1/4 cup lemon juice
1/2 cup olive oil
1 tablespoon Sriracha sauce (or any hot chili sauce you like)
INSTRUCTIONS
1. Combine the ingredients for the marinade in an airtight container or a Ziploc bag. Add the steak strips into
the marinade, seal and allow to marinate in the refrigerator for 30 minutes to one hour.
2. In the meantime, wash and trim the ends of the zucchini. Using a spiralizer, make the zucchini noodles,
then set aside.
3. Bring the steak to room temperature and heat oil in a large skillet over medium-high heat — reserve the
juices of the marinade for later. Add the steak strips in one layer and season with salt and pepper. Cook for
one minute without stirring.
4. Add minced garlic, then stir the steak for another minute or two to cook the other side. Remove the steak
from the skillet and set aside to a plate.
5. In the same skillet, add butter, lemon juice and zest, red pepper flakes, chicken broth, and remaining
marinade juices. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.
6. Stir in the fresh parsley, then add the zucchini noodles and toss for two to three minutes to cook it up.
Allow the cooking juices to reduce for one minute if the zucchini renders too much water. Add the steak
strips back to the pan and stir for another minute. Serve immediately. Enjoy!
Serves – 1
HIGH CARB DAY 2 Calories –

209.9
Fat – 9.6g
BREAKFAST Carbohydrates
– 27.6g
Protein –8.5g
Butter, Banana & Chia Seed Toast
INGREDIENTS
1 Slice 100% Whole Wheat
Bread (I used one that was 50
cal. per slice.)
1 Tbsp. Sunbutter
1/2 Medium Banana, Sliced
1/2 Tsp. Chia Seeds
INSTRUCTIONS
Toast the bread and spread
the sunbutter over the top.
Place banana slices over the

sun butter and top it off with
chia seeds.
Serves – 4
Calories –
HIGH CARB DAY 2 409.53

Fat – 19.02g
Carbohydrates
LUNCH – 8.93g
Protein –50.26
TOMATO SPINACH SHRIMP PASTA

INGREDIENTS
8 oz (220g) medium shrimp, peeled and deveined
1/4 teaspoon red pepper flakes
1 teaspoon smoked paprika or more, to taste
Kosher salt and freshly ground black pepper, to
taste
1 teaspoon Italian seasoning
4 Roma tomatoes, chopped
1/4 cup fresh basil leaves, chopped
6 oz fresh spinach
3 cloves garlic, minced
8 oz (220g) penne or spaghetti
2 tablespoons high-quality olive oil, optional
INSTRUCTIONS
1. Add 2 tablespoons of olive oil to a large skillet, on medium-low heat. Add shrimp, red
pepper flakes, paprika, Italian seasoning and salt in the skillet and cook on medium heat
until shrimp is grilled cooked through, about 5 minutes. Remove shrimp from the skillet
and set aside.
2. In the same skillet, add chopped tomatoes, chopped fresh basil leaves, fresh spinach,
and chopped garlic. Cook on medium heat about 3- 5 minutes until spinach wilts just a
little and tomatoes release some of their juice. Remove from heat and adjust seasoning, if
needed. Cover with a lid and keep off heat.
3. Cook pasta according to package instructions, until al dente. Drain pasta and add to the
skillet with the tomatoes and spinach. Reheat on low heat, mix everything well, adjust
seasoning with salt and pepper. Remove from heat.
4. Once pasta and veggies are off heat, add grilled shrimp back and drizzle with good
quality olive oil just before serving, for an extra taste. Serve the shrimp pasta immediately,
enjoy!
Nutrition Info
HIGH CARB DAY 2 Serves – 4

Calories – 366
Fat – 12.7g
DINNER Carbohydrates –
36.5g
Protein – 30g
HONEY DIJON CHICKEN AND VEGGIES FOIL PACKS

INGREDIENTS
4 boneless skinless chicken breasts
6 cloves minced garlic
Pinch salt and pepper
1/3 cup honey ( optional for low-carb, keto diet)
2 tablespoons whole grain Dijon mustard
Chopped fresh parsley
Crushed chili pepper (optional)
4 zucchini, sliced
1 pound (450g) grape tomatoes, halved
INSTRUCTIONS
1. Pre-heat your oven to 400°F (200°C). Lay four 12×12 inch (30×30 cm)
squares of foil out on a flat surface. Place zucchini slices, tomatoes in the
middle of each piece of foil. Season with salt and pepper, then top with each
chicken fillet. Season chicken with salt and pepper, to taste.
2. In a small bowl, combine olive oil, minced garlic, mustard, and honey.
Divide the sauce over each chicken pack and sprinkle with crushed chili
pepper and chopped parsley.
3. Fold the foil over the chicken and vegetables to close off the pack, pinch
the ends together so the pack stays closed.
4. Transfer the packs to a baking sheet and bake for 20-25 minutes or until
chicken is cooked through and veggies are tender. Serve immediately and
open carefully. Enjoy with an additional touch of parsley!
Nutrition Info
LOW CARB DAY Serves – 4

Calories – 236
Fat – 6.7g
BREAKFAST Carbohydrates –
40.9g
Protein –7.5g
DARK CHOCOLATE QUINOA BREAKFAST BOWL

INGREDIENTS
1 cup uncooked white quinoa
1 cup unsweetened almond milk (plus more for serving)
1 cup coconut milk (light canned, or the beverage in a

carton)
1 pinch sea salt
2 Tbsp unsweetened cocoa powder
2-3 Tbsp maple syrup or coconut sugar
1/2 tsp pure vanilla extract (optional)
3-4 squares vegan dark chocolate (roughly chopped)
INSTRUCTIONS
Thoroughly rinse quinoa in a fine mesh strainer for 2 minutes, using your hands to sort through
and pick out any discolored pieces or pebbles that may remain.
Heat a small saucepan over medium heat. Once hot, add rinsed, drained quinoa and toast for 3
minutes, stirring frequently, to dry up water and slightly toast.
Add almond milk, coconut milk, and a pinch of salt, and stir. Bring to a boil over high heat, then
reduce heat to low and cook for 20-25 minutes, uncovered, stirring occasionally. If it stops
simmering, increase heat to medium-low. You’re looking for a slight simmer throughout the
cooking time.
Once the liquid is absorbed and the quinoa is tender, remove from heat and add cocoa powder,
maple syrup and vanilla (optional). Stir to combine. Taste and adjust flavor as needed. Add a bit
more almond milk if you prefer the texture thinner. I added more cocoa powder and maple syrup
for a more intense chocolate flavor. Serve each bowl of quinoa with a small square of vegan dark
chocolate, and any other desired toppings (listed above). I preferred mine with a bit more
coconut milk, hemp seeds, and fresh fruit (optional).
Best when fresh, though leftovers will keep covered in the refrigerator for 2-3 days. Reheat in the
microwave, or in a small saucepan with additional almond milk to add moisture back in.
Nutrition Info
Serves – 3
LOW CARB DAY Calories – 404.56

Fat – 24.07g
LUNCH
Carbohydrates –
32.61
Protein –20.16g
ONE-PAN TOMATO SPINACH TORTELLINI
INGREDIENTS
8oz (220g) uncooked tortellini (we used ricotta cheese stuffed tortellini)
1 tablespoon olive oil
1 medium onion, minced
4 Roma tomatoes, diced
2 cups fresh spinach, roughly chopped
Salt and fresh cracked pepper
1/4 cup (60ml) vegetable stock
Crushed red chili pepper flakes
Grated parmesan cheese, for garnish
INSTRUCTIONS
1. Heat 1 tablespoon olive oil over medium heat and cook onion until fragrant and
translucent. Add fresh tomato and season with salt, pepper, paprika and red pepper
flakes. Simmer for 3 or 4 minutes, stirring from time to time.
2. Add minced garlic, vegetable stock and spinach to the skillet and cook on medium,
about 2 – 3 minutes until spinach wilts just a little. Remove from heat, cover with a lid and
set aside off heat.
3. In the meantime, cook tortellini according to package instructions. Drain and rinse.
4. Add cooked and drained pasta to the skillet with with spinach and tomatoes. Stir
everything together to combine and warm on medium-low heat, adjust seasoning and
serve with a good sprinkle of parmesan and a drizzling of olive oil. Enjoy!
Nutrition Info
LOW CARB DAY Serves – 2
Calories – 524
DINNER Fat – 24.4g
Carbohydrates –
ROASTED HARISSA CHICKEN BREASTS 2.1g
INGREDIENTS Protein –69.6g
1 pound (500g) skinless chicken breasts (about 2)
2 tablespoons Harissa (or Sriracha sauce)
Toasted sesame seeds (toast seeds in a skillet without oil
for 2-3 minutes)
Extra virgin olive oil
Salt
INSTRUCTIONS
1. 1. Preheat your oven to 380°F (190°C). Rub
harissa all over the chicken breasts and
arrange into a rimmed baking dish. Drizzle
with olive oil, sprinkle with salt, toasted
sesame seeds and roast for 10-15 minutes,
until cooked through but still tender. Check
for doneness with a toothpick.
2. 2. Brush chicken with the cooking juices
and serve with steamed vegetables and
couscous or rice.
WEEK
6
BANANAS CURLY KALE
PEANUT BUTTER SALMON (HALLOUMI VEGE
APPLE SAUCE ALTERNATIVE)
VANILLA PROTEIN POWDER RED CHILLI
VANILLA EXTRACT EGGS
OATMEAL PEAS
CHOPPED NUTS TORTILLA WRAPS
CHOCOLATE CHIPS SOUR CREAM
CHICKEN (TOFU VEGE SALAD LEAVES
ALTERNATIVE) SWEET POTATO
LIME OLIVE OIL
GARLIC WHOLE MEAL FLOUR
CUMIN, FENNEL, SESAME, LEMON
CORIANDER SEEDS WHITE CABBAGE
CASHES APPLES
OLIVE OIL YOGURT
SALT AND PEPPER CIABATTA LOAF
QUINOA DATES
CILANTRO LEAVES COCONUT
PARSLEY CHIA SEEDS
SCALLIONS SF FLOUR
BEEF (QUORN VEGE ALTERNATIVE) BICARBONATE SODA
POTATOES MIXED SPICE
CARROTS MILK
ONION ROTINI PASTA
GARLIC CLOVE PARMESAN CHEESE
TAOMATO PESTO
BEEF BROTH RICE NOODLES
SALT
PEPPER
OREGANO
BAY LEAVES
PARMESAN AND PARSLEY
EGG
RYE AND SUNFLOWER LOAF
Nutrition Info
Serves – 16
HIGH CARB DAY

Calories – 100
Fat – 5.1g
BREAKFAST Carbohydrates – 10.3g
Protein –4.3g
Peanut Butter Banana Oat Breakfast Cookies

INGREDIENTS
2 ripe bananas, mashed until smooth &
creamy
1/3 cup peanut butter ~ creamy or chunky
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder ** (can be
made without, cookie will just be lower in
protein)
1 tsp vanilla extract
1 tsp butter flavor extract ** (optional)
1 1/2 cups quick oatmeal ~ uncooked (or use
old fashioned oats for more oatmeal texture)
1/4 cup chopped nuts (peanut, walnut, or
your favorite)
1/4 cup carob or chocolate chips (**optional)
INSTRUCTIONS
Bake cookies approx. 20-30 minutes (some like their cookies less
cooked, some cooked more - try it both ways to find which works
best for your tastes) or until golden brown & done. Remove from
oven & let rest on cookie sheet for 5 minutes, then move to cooling
rack. (if you want the traditional fork tong marks on the cookies,
use a pizza cutter or sharp knife to score the tops of the cookies
while they're still warm)
When cookies are completely cool, store in a covered container.

Enjoy!
Nutrition Info
HIGH CARB DAY

Serves – 2
Calories – 832
Fat – 31g
LUNCH Carbohydrates
– 61.7
Protein –75.1
GARLIC LIME CHICKEN TENDERS AND QUINOA

INGREDIENTS
1 pound (450g) chicken tenders (or skinless,
boneless chicken breast cut into strips)
Juice of one limes
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 teaspoon sesame seeds
1 teaspoon coriander seeds
1 tablespoon crushed cashews
1 tablespoon extra virgin olive oil, plus extra,
to serve
Salt and cracked black pepper
1 cup (200g) quinoa, cooked
1/2 cup cilantro leaves, chopped
1/2 cup flat-leaf parsley leaves, chopped
2 scallions, thinly sliced
INSTRUCTIONS
1. Grind all the spices (cumin, fennel, sesame, coriander seeds, and cashew)
in a grinder or mortar. Place the lime juice, minced garlic, spice mix, olive oil,
salt and pepper in a bowl and mix to combine.
2. Place the chicken, in a large salad bowl. Rub the marinade over the chicken
and let sit for 15-20 minutes. Drain from the marinade and stir-fry the
chicken tenders in a hot skillet until golden and cooked through. Add the
marinade at the end of cooking and cook for 2-5 minutes more; make sure
you don’t burn the spices of the marinade, you just want them slightly
caramelized.
3. While the chicken is cooking, place the cooked quinoa, cilantro, parsley
and scallion in a bowl and toss to combine.
4. Serve the chicken with the herbed quinoa, sprinkle with extra sesame
seeds and drizzle with extra oil to serve. Enjoy ♡!
Nutrition Info
Serves – 6
HIGH CARB DAY Calories –

266.77
DINNER Fat – 10.99

Carbohydrates
– 22.71
Protein –19.17
CROCK POT GROUND BEEF STEW, POTATO AND CARROT
INGREDIENTS
1 lb. (450g) ground beef
1.5 lbs (700g) potatoes, diced large, unpeeled
3 carrots, peeled and sliced
1/2 onion, diced
5 whole garlic clove, skin on
1 can diced tomatoes
1/2 cup (125ml) beef broth (or water + 1
bouillon cube)
1 teaspoon salt
¼ teaspoon fresh cracked pepper
1 teaspoon oregano
2 Bay leaves
Parmesan and fresh chopped flat parsley, for
garnish
INSTRUCTIONS
1. Add the diced tomato, diced potatoes, sliced carrots, ground beef, diced
onions, whole garlic cloves, oregano, bay leaves and seasoning to a large
slow cooker.
2. Pour the beef broth over everything and stir to combine. Cover and cook
on low for 6 to 7 hours, without opening the lid during cooking time.
3. Serve topped with parmesan and chopped parsley. Enjoy with sliced french
baguette!
Nutrition Info
Serves – 1
HIGH CARB DAY

Calories – 272
Fat – 13g
2 BREAKFAST
Carbohydrates
– 18.5g
Protein –19.3g
Kale, poached egg and salmon toast
INGREDIENTS
1 egg
1 slice Tesco Finest dark
rye and sunflower
farmhouse loaf
25g curly kale
½ tsp olive oil
30g smoked salmon
¼ red chilli, sliced
INSTRUCTIONS
Poach the egg for 3 mins for a runny yolk or 4
mins for a set yolk. Remove and drain on
kitchen paper.
Meanwhile, toast the bread. Put the kale in a
colander and pour over boiling water to wilt.
Drizzle the toast with oil, then top with the
kale, smoked salmon, the egg and chilli.
Nutrition Info

Calories – 407
LUNCH Fat – 19g

Carbohydrates
– 37.8g
Protein –21.4g
Frittata Wraps
INGREDIENTS
1 tbsp olive oil
½ onion, chopped
6 large eggs
150g peas, blanched and cooled
125g cherry tomatoes, halved
2 multiseed tortilla wraps
2 tbsp half-fat soured cream
1 red chilli, deseeded and finely
chopped
2 handfuls of salad leaves
INSTRUCTIONS
Heat the oil in a 25cm nonstick frying pan over a medium
heat. Add the onion and garlic. Cook, stirring occasionally,
for 5-6 mins until softened. Meanwhile, beat the eggs in a
large bowl, then add the peas and tomatoes; season.
Add the mixture to the frying pan and cook over a medium
heat for 15 mins, then grill for 5 mins until set. Leave to cool,
then loosen around the edges with a spatula and slide onto a
board. Cut in half.
Divide a frittata half into 4. Lay the wraps on a board and
spread each with the soured cream. Divide the chilli between
them and add the salad leaves. Top with the frittata pieces;
roll up, cut in half and store in a sealed lunchbox in the fridge
until ready to eat.
DINNER Serves – 4
Calories – 613
Fat – 3g
Fish Finger Sarnie

Carbohydrates
– 98.8g
Protein –28.1g
INGREDIENTS
600g sweet potatoes
1 tbsp olive oil
2 salmon fillets, from sustainable sources
1 lemon
2 tbsp wholemeal flour, for dusting
¼ white cabbage
4 large carrots
2 eating apples
1 tbsp hot chilli sauce
3 tbsp fat-free natural yogurt
200g frozen peas
1 ciabatta loaf
INSTRUCTIONS
Preheat the oven to gas 4, 180°C, fan 160°C. Cut the potatoes into thin wedges.
Place on a baking tray, drizzle over 1 tbsp olive oil and season lightly. Bake for
30 mins or until golden and cooked through, turning halfway.
Slice the fillets in half lengthways, grate over the lemon zest and squeeze over
half the juice. Dust with the flour, then season lightly.
Grate the cabbage, carrots and apples, squeeze over the remaining lemon
juice, then mix with ½ tbsp chilli sauce and the yogurt.
Cook the peas in boiling water for 3 mins, then drain, mash and season. Warm
the ciabatta loaf in the oven for 5 mins.
Place the salmon in a large nonstick frying pan over a medium heat. Cook for
6-8 mins or until just cooked through.
Slice the bread open and spread over the peas. Pile on some slaw and top with
the salmon. Add extra chilli sauce (if you like), pop the lid on and slice into 4.
Serve with the remaining slaw and the wedges.
Serves – 12
BREAKFAST Calories – 184

Fat – 5g
Carbohydrates
– 31.5g
Banana Loaf Protein – 4.8g
INGREDIENTS
4 large bananas
2 eggs
100g dates, finely chopped
3 heaped tbsp low-fat Greek-
style yogurt
50g desiccated coconut
2 tbsp chia seeds
300g self-raising flour
¼ tsp bicarbonate of soda
1 tsp mixed spice
2-3 tbsp milk
INSTRUCTIONS
Preheat the oven to gas 4, 180°C, fan 160°C. Line a 900g loaf tin with
baking paper. In a large bowl, mash 3 bananas, then add the eggs,
one at a time, whisking well after each addition. Fold in the dates,
yogurt, coconut and chia seeds until combined.
Sieve in the flour, bicarbonate of soda and mixed spice and gently
fold in. Add 2 tbsp milk to loosen the mixture to a dropping
consistency, adding the third spoonful if necessary. Pour into the
lined loaf tin.
Slice the remaining banana in half lengthways and place the halves
on top of the loaf, cut-side up. Bake on the middle shelf for 30 mins,
then cover with foil and bake for a further 20-30 mins until the loaf is
golden and a skewer comes out clean when inserted into the centre.
Tip: Top with fat-free cottage cheese for extra protein. Add
raspberries and desiccated coconut for a sweet hit.
Nutrition Info
Serves – 6
LOW CARB DAY Calories – 592
LUNCH
Fat – 26.3g
Carbohydrates
– 62.3g
Protein – 27g
Pot Chicken Pesto Pasta
INGREDIENTS
1 tbsp olive oil
2 medium-sized chicken breasts, diced
4 cups water
1 lb rotini pasta
1/2 tsp salt
1 cup parmesan cheese, grated
1 (270mL) jar of store-bought pesto
1 red pepper, diced
1 small red onion, diced
1 head broccoli, chopped
INSTRUCTIONS
Add olive oil, chicken, garlic, water and pasta to Instant
Pot in that order, making sure most of pasta is
submerged just below the surface of the water.
Cook on high pressure for 3 minutes. Instant Pot will
take about 15 minutes to preheat then the 3 minutes
to pressure cook. Do a quick release of the pressure
and remove lid.
Stir in salt, parmesan cheese, pesto, red pepper, red
onion and broccoli, mixing well. Place lid back on and
let sit 10 minutes to steam the veggies.
Serve and enjoy!
Serves – 6
DINNER Calories – 404

Fat – 15g
Carbohydrates
– 40g
Protein –26g
Honey Garlic Instant Pot Noodles
INGREDIENTS
1 tbsp sesame oil
4 tbsp low sodium soy sauce or tamari
2 tbsp honey
1-2 tbsp chili garlic sauce (like Sriracha or
Sambal Oelek)
2 medium-sized chicken breasts, diced
2 cups water
1 (225g/8oz) package rice noodles
1 tbsp sesame seeds for garnish
1 head broccoli, chopped into small florets
1 each red and yellow bell pepper, sliced
INSTRUCTIONS
Add sesame oil, soy sauce, garlic, honey, chili garlic sauce,
chicken, water and rice noodles to Instant Pot in that order,
making sure rice noodles are floating a little bit above the
liquid. Cook on high pressure for 2 minutes - Instant Pot will
take about 15 minutes to come to pressure and pressure
cook the 2 min.
Do a quick release of the pressure, then open lid when safe to
do so. Add in bell peppers and broccoli, and gently toss with
noodles, pushing veggies underneath hot noodles to steam.
Replace lid and let sit 5-10 minutes.
Remove lid, serve in bowls then top with sesame seeds.
Enjoy!
WEEK
7
OATS BROWN SUGAR
SALT AND PEPPER MINT
CHEDDAR CHEESE CHICKEN BROTH
COCONUT OIL FISH SAUCE
RED PEPPER PORK (QUORN SAUSAGE VEGE
ONIONS EGG ALTERNATIVE)
STEAK (QUORN STEAK FOR VEGE CANOLA OIL
ALTERNATIVE) RICE
CHILI POWDER TOFU
TOMATO RED ONION
SCALLIONS CUCUMBER
JALAPENO CORNSTARCH
LIME VEGETABLE OIL
ARUGULA QUINOA
CILANTRO CASHEW
TORTILLAS PARSLEY LEAVES
CHICKPEAS BLUEBERRIES, RASPBERRIES,
PEPPERS BLACKBERRIES, STRAWBERRIES
HARISSA SAUCE FRESH FIGS
CHICKEN (HALLOUMI VEGE DARK CHOCOLATE
ALTERNATIVE) MULBERRIES
WHEAT BRAN CINNAMON
ALMONDS ALMON
SESAME OR SUNFLOWER SEEDS LETTUCE
SUNFLOWER OILS TOMATOES
HONEY CUCUMBER
SOFT SUGAR BASIL
VANILLA EXTRACT CAPERS
RAISINS RED WINE
GRANOLA GARLIC
YOGURT EGG
BERRIES BREADCRUMBS
CARROTS OLIVE OIL
RED CHILE AVOCADO
VINEGAR TORTILLA
HIGH CARB DAY
Nutrition Info
Serves – 1
Calories – 262
BREAKFAST Fat – 16g

Carbohydrates
– 18g
Protein –13g
Oatmeal with Cheddar and Fried Egg
INGREDIENTS
1/4 cup dry quick-cooking steel cut
oats
3/4 cup water
salt and pepper
2 tablespoons shredded white
cheddar cheese (add more if you
like)
1 tsp coconut oil, divided
1/4 cup diced red pepper
2 tablespoons finely chopped
onions
1 large egg
INSTRUCTIONS
Stove Top Method: Bring water to boil. Add oatmeal, reduce heat a little and let
it cook for about 3 minutes, until all liquid is absorbed. Turn off heat and stir in
cheese, a small pinch of salt, and pepper.
Microwave Method*: Place oats and water in a microwave-safe bowl. Line
microwave dish with paper towels to catch any spills. Microwave at a high
setting (but not the highest, about 8/10 power setting) at one-minute intervals
for a total of 3 minutes. If you want a softer texture, continue microwaving at
30-second intervals. Give the oats a little stir between intervals. When the
oatmeal is done, stir in shredded cheese, a small pinch of salt, and pepper.
Heat a nonstick pan with 1/2 teaspoon of coconut oil over medium-high heat.
Add vegetables and cook for 2 to 3 minutes, until they soften. Spoon
vegetables over cooked oats. Reduce heat to medium.
Add remaining 1/2 teaspoon of oil and fry egg. Cook until the whites are no
longer translucent and serve over oatmeal.
Top with chopped walnuts, green onions, and za’atar, if you like.
Serves – 4
LUNCH
Calories – 340
Fat – 16.5g
Carbohydrates
– 9g
Protein – 41g
Steak Salad
INGREDIENTS
1 1/2 lb. skirt steak
1 tsp. chili powder
Kosher salt
Pepper
1 1/2 lb. plum tomatoes, cut into
pieces
2 scallions, sliced
1 jalapeño, thinly sliced
2 tbsp. fresh lime juice
1 bunch arugula, thick stems
discarded
1 c. fresh cilantro
Charred flour tortillas, for serving
INSTRUCTIONS
Season steak with chili powder and ½
teaspoon each salt and pepper. Broil or grill to
desired doneness, 3 to 4 minutes per side for
medium-rare. Let rest before slicing.
In bowl, toss plum tomatoes, scallions,
jalapeño, lime juice, 1/2 teaspoon salt and 1/4
teaspoon pepper. Toss with cilantro and
arugula; fold in steak.
Serve with charred flour tortillas.
Calories – 598
DINNER
Fat – 17g
Carbohydrates
– 51g
Protein – 55g
Turkey breasts and giant couscous

INGREDIENTS
3 tbsp olive oil
1 onion
1 aubergine
2 large garlic cloves, crushed
¼ tsp chilli flakes
400g can chopped tomatoes
70g black olives pitted and sliced
4 turkey escalopes
250g giant couscous
½ small bunch basil
20g parmesan
INSTRUCTIONS
Heat 2 tbsp of the oil in a saucepan over a medium heat. Fry the onion and
aubergine for 15-20 mins, or until softened. Add the garlic and chilli flakes and
cook for 1 min more. Tip in the tomatoes and olives and cook for another 10
mins. Meanwhile, heat the grill high. Mix the remaining oil and the lemon zest
together, then rub on both sides of the turkey escalope’s. Put the escalope’s on
a baking sheet and grill for 5-6 mins on each side serving until cooked through.
Cook the couscous following pack instructions, then drain and stir through the
tomato sauce along with the basil. Slice the escalopes and serve with the
couscous, parmesan and extra basil leaves.
Nutrition Info
HIGH CARB DAY 2

Serves – 6
Calories – 266
Fat – 6g
– 43g
Protein –11g
CRUNCHY GRANOLA AND YOGURT POTS

INGREDIENTS
300 g (11oz) jumbo porridge oats
100 g (3½oz) oat or wheat bran
50 g (2oz) flaked almonds
25 g (1oz) each sesame and sunflower
seeds
4 tbsp. sunflower oil
3 tbsp. runny honey
75 g (3oz) light brown soft sugar
1 tsp. vanilla extract
150 g (5oz) raisins
To serve (per pot)
40 g (1½oz) granola
125 g (4oz) 0% fat Greek yogurt
50 g (2oz) berries
2 tsp. runny honey
INSTRUCTIONS
Preheat oven to 180°C (160°C fan) mark 4. In a large bowl, stir
together porridge oats, oat or wheat bran, almonds and seeds.
In a small pan, bring the oil, honey and sugar to the boil, stirring
regularly until combined. Take off the heat, stir in the vanilla, then
pour the mixture into the dry ingredients and combine.
Divide the oat mixture between two baking trays and spread into an
even layer. Bake for 25-30min, stirring halfway through, until golden.
Allow to cool completely on the baking tray, sprinkle over the raisins,
then transfer granola to an airtight container.
Serve the layered granola with yogurt, berries and honey.

Nutrition Info
Serves – 4
HIGH CARB DAY 2 Calories – 243

Fat – 3.9g
LUNCH Carbohydrates
– 43g
Protein –4.3g
Caramel Pork with Pickled Carrot Salad

INGREDIENTS
2 large carrots, peeled
1 small red chile, very thinly sliced
1/4 c. rice vinegar
1/4 c. plus 1 teaspoon brown sugar
Kosher salt
1/4 c. mint, finely chopped
1/2 c. low-sodium chicken broth
1 tbsp. fish sauce
1 lb. pork tenderloin, cut into 1
1/2-inch cubes
1 tbsp. canola oil
Cooked rice, for serving
INSTRUCTIONS
In a bowl, whisk together rice vinegar, 1 teaspoon brown sugar and
1/4 teaspoon salt to dissolve. Working over bowl and using
vegetable peeler, shave carrots into long ribbons. Add red chile and
let sit, tossing occasionally, 20 minutes. Drain liquid and fold in mint.
Meanwhile, in small bowl, whisk together chicken broth, fish sauce,
and remaining 1/4 cup brown sugar.
Season pork with 1/4 teaspoon each salt and pepper. Heat 1
tablespoon oil in a large skillet on high. Add pork and cook until
browned on all sides, 6 to 8 minutes; transfer to plate.
Add broth mixture and bring to a boil, reduce heat and simmer until
sugar dissolves and mixture slightly thickens to glaze, 2 to 3 minutes.
Add pork and cook, tossing to coat, 1 min. Serve pork with pickled
carrots and rice.
Nutrition Info

Calories – 440
DINNER Fat – 20g

Carbohydrates
– 45g
Protein – 18g
TOFU BOWL
INGREDIENTS
14 oz. extra-firm tofu
1/2 small red onion, very thinly sliced
1/4 c. red wine vinegar
1/4 c. Thai sweet chili sauce
1 tbsp. olive oil
1 seedless cucumber, chopped
3 tbsp. cornstarch
2 tbsp. vegetable oil
1 c. quinoa, cooked
2 tbsp. roasted cashew halves
Parsley leaves, for garnish
INSTRUCTIONS
Slice tofu 1/4 inch thick. Place on cutting board between paper
towels; top with baking sheet. Top with large cans or other weight;
let stand 10 minutes. Soak red onion in cold water.
Whisk red wine vinegar and Thai sweet chili sauce, olive oil and 1/4
teaspoon salt. Pat onion dry; toss with half of vinaigrette and
cucumber.
Sprinkle tofu on both sides with cornstarch. In 12-inch skillet, heat
vegetable oil on medium-high until hot. Carefully add tofu. Cook
until deep golden brown, 2 to 3 minutes per side. Drain on paper
towels.
Divide quinoa among 4 bowls. Top each with salad, roasted cashew
halves, parsley leaves and tofu.
Serves – 6

Fat – 3g
Carbohydrates
WARM BERRY BOWL – 26g
Protein – 2.6g
INGREDIENTS
2 cups blueberries
1 cup blackberries
1 cup raspberries
1/2 cup strawberries
1/2 cup large fresh figs
1-ounce dark chocolate shaved
1/4 cup dried mulberries, optional
Dash of cinnamon
1 cup homemade almond, cashew, or oat milk
INSTRUCTIONS
Preheat oven to 350 degrees F.
On a large baking sheet lined with parchment paper, pour all fruit
on top with a dash of cinnamon and pinch of sea salt, stir to evenly
spread.
Step 2
Bake for 20 minutes or until warm and sugars start to release from
the fruit. Take out of the oven and sprinkle optional garnishes and
dark chocolate shavings on top. The heat from the fruit will start to
melt and warm them both.
Serve in a small bowl, pour milk on top as needed/desired. Enjoy!

LUNCH
Serves – 1
Calories – 401
Fat – 19.9g
Chicken Panzanella Salad Carbohydrates

– 30.5g
Protein – 26.1g
INGREDIENTS
1 c. romaine lettuce, chopped
1/2 c. grape tomatoes, sliced
3/4 c. cucumber, chopped
2 tbsp. basil, chopped
2 tsp. capers
2 tsp. red wine vinegar
1/4 tsp. minced garlic
1 tbsp. extra-virgin olive oil
1 sliced roasted chicken breast
1 mini whole-grain pita round, toasted
and torn
INSTRUCTIONS
Toss chopped romaine lettuce with
sliced grape tomatoes, chopped
cucumber, chopped basil, rinsed and
drained capers, red wine vinegar, minced
garlic, and extra-virgin olive oil.
Top with 1 roasted chicken breast
(sliced), and 1 mini whole-grain pita
round (toasted and torn).
Nutrition Info
LOW CARB DAY

Serves – 2
Calories – 600
DINNER Fat – 35g

Carbohydrates
– 62g
Protein –12g
"Fried" Avocado Tacos
INGREDIENTS
1/4 c. all-purpose flour
Kosher salt
pepper
2 large egg whites
1 c. panko breadcrumbs
2 tbsp. olive oil
2 medium firm but ripe avocados
1 lime, plus wedges for serving
4 tbsp. mayonnaise
1/2 small red cabbage (about 1 pound), cored and
thinly sliced
2 scallions, thinly sliced
1 jalapeño, seeded and thinly sliced
1/2 c. fresh cilantro leaves, plus more for serving
8 small flour tortillas, warmed
Sour cream, for serving
INSTRUCTIONS
Heat oven to 425°F and line a large rimmed baking sheet with nonstick foil.
In a small bowl, whisk together the flour and ¼ teaspoon each salt and
pepper. Lightly beat the egg whites in a second small bowl. In a third small
bowl, combine the panko with the oil.
Cut the avocados in half, remove the pit and peel. Cut each half into ½-inch-
thick slices. Working with one slice at a time, coat avocado slices lightly in
flour, then in the egg, letting any excess drip off and finally in the panko,
pressing gently to help it adhere. Transfer to the prepared baking sheet and
repeat with remaining avocado slices. Bake until golden brown, 20 to 25
minutes.
Meanwhile, finely grate the lime zest into a large bowl, then squeeze in 2
tablespoon juice. Whisk in the mayonnaise and a pinch of salt. Add the
cabbage, scallions, and jalapeño and toss to coat; fold in the cilantro. Fill the
tortillas with the avocados and top with the cabbage slaw. Serve with extra
cilantro, lime wedges and sour cream, if desired.
WEEK
8
FLAXSEED LEMON JUICE
BANANA EXTRA VIRGIN OLIVE OIL
APPLESAUCE GRAINY MUSTARD
COCNUT YOGURT RED WINE VINEGAR
MAPLE SYRUP SUGAR
OAT FLOUR OIL PACKED TUNA
QUINOA FLAKES OIL PACKED OLIVES
BLANCHED ALMOND FLOUR EGGS
COCONUT SUGAR CHERRY TOMATOES
BAKING POWDER MIXED GREENS
CINNAMON SWEET POTATOES
NUTMEG CHILI POWDER
VANILLA BEAN POWDER GROUND TURKEY BREAST
SALT GARLIC
SEASONED RICE VINEGAR CILANTRO CHOPPED
MEDIUM JICAMA AVOCADO
SHREDDED CARROTS TOASTED WHOLE-GRAIN SANDWICH THINS
MEDIUM SHALLOT TOMATO
STALK LEMONGRASS CUCUMBER
FISH SAUCE LETTUCE
GROUND PORK (QUORN STEAK VEGE SPROUTS
ALTERNATIVE) SEMI SKINNED MILK
SRIRACHA HOT SAUCE WHOLEMEAL TOAST
SRIRACHA MAYO LOW FAT SPREAD
SUB ROLLS BLACK PEPPER
CILANTRO SPRIGS CHIVES
JALAPENO CHILES FOR GARNISH BUTTER
SOY SAUCE CURRY POWDER
GREEN ONIONS WHITE WINE
TOASTED SESAME OIL BROCCOLI FLORETS
TUNA/SALMON MINCED GINGER
HONEY SLICED ALMONDS
SESAME SEEDS SALT FREE CHILI POWDER
PICKLED PEPPERS SMOKED PAPRIKA
RICE DRY MUSTARD POWDER
RADISHES PORK TENDERLOIN
CABBAGE SHREDDED CABBAGE MIX
GROUND GLUTEN FREE OATS APPLE CIDER VINEGAR
BAKING SODA SPICY BROWN MUSTARD
ALMOND MILK BARBECUE SAUCE
PEANUT BUTTER SOFT WHOLE WHEAT
STRAWBERRY JELLY COMPOTE HAMBURGER BUNS
STRAWBERRIES
Nutrition Info
BREAKFAST
Calories – 175
Fat – 5g
Carbohydrates
– 29g
Coconut Yogurt Quinoa Muffins Protein – 4g
INGREDIENTS
1 tablespoon flaxseed
3 tablespoons water
1/2 cup mashed banana 1 large, 2 small
1/2 cup applesauce
1/2 cup coconut yogurt I used So Delicious
Unsweetened
1/4 cup maple syrup
1 1/4 cup oat flour oats ground in a blender
1/2 cup quinoa flakes
1/2 cup blanched almond flour
1/4 cup coconut sugar
2 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon nutmeg
1/2 teaspoon vanilla bean powder or 1 teaspoon
extract
1/4 teaspoon salt
INSTRUCTIONS
Heat the oven to 350ºF. Grease a 12-cup muffin tin and set aside.
Combine the flax and water and set aside to gel while you prepare the
remaining ingredients.
In a small bowl, beat together banana, applesauce, yogurt and syrup (add
vanilla extract also, if using). Whisk in flax egg and set aside.
Whisk together the dry ingredients in a separate bowl. Add to the wet and
then stir to thoroughly combine (the batter will be kind of thick, but still
stirable and soft).
Fill each cup 3/4 of the way full. Add water to the ones that are unused.
Sprinkle the tops of the muffins with quinoa flakes (and turbinado sugar) if
desired. Let rest for 5 minutes before baking.
Bake on the center rack for 24 - 26 minutes until a cake tester inserted into
the center comes out clean.
Cool in the pan for 5 minutes, then transfer to a wire rack and cool
completely. Resist the urge to not break into them; cooling them will allow
everything to set properly. If desired, reheat in the toaster oven or in the
microwave.
HIGH CARB DAY
Nutrition Info
Serves – 4
LUNCH Calories – 575

Fat – 34g
Carbohydrates
Sriracha Meatball Hoagies – 38g
Protein –28g
INGREDIENTS
1/2 c. seasoned rice vinegar
1/2 medium jicama, peeled and cut into small
strips
1/2 c. shredded carrots
1/4 c. packed fresh mint leaves
3 cloves garlic
1 medium shallot, chopped
1 stalk lemongrass, tough outer layer discarded,
sliced
1 1/2 tbsp. fish sauce
1 lb. ground pork
1 tbsp. Sriracha hot sauce, plus more for serving
Sriracha Mayo
4 (4" long) soft hoagie or sub rolls, split and
lightly toasted
Cilantro sprigs, for garnish
Thinly sliced jalapeño chiles, for garnish
INSTRUCTIONS
In a 2-quart saucepot, heat vinegar and 1⁄4 cup water to
simmering on medium. Remove from heat; add jicama and
carrots. Let vegetable mixture cool completely.
Meanwhile, heat grill on medium. In food processor, pulse mint,
garlic, shallot, lemongrass and fish sauce until finely chopped,
stopping and scraping occasionally. Transfer to a medium bowl
along with pork and 1 tablespoon Sriracha; mix just until well
combined. Divide and shape into 16 meatballs. Grill, covered, 10
to 12 minutes or until cooked through, turning occasionally.
While meatballs cook, spread Sriracha Mayo on insides of rolls.
Drain jicama and carrots; add to rolls along with meatballs,
cilantro and jalapeños.
DINNER
Serves – 4
Calories – 665
Fat – 31g
Hawaiian Tuna Bowl Carbohydrates
– 54g
3 tbsp. soy sauce

2 green onions, finely chopped
1 tbsp. toasted sesame oil
1 tbsp. honey
1 tbsp. sesame seeds
1 lb. sushi-grade tuna or salmon, cut
into 1/2" cubes
1/2 c. pickled peppers, drained and
chopped
Salad greens or cooked rice
Thinly sliced radishes
shredded carrots
Shredded cabbage
INSTRUCTIONS
In a large bowl, whisk soy sauce, green
onions, oil, honey, and sesame seeds. Add
fish and peppers; toss until well-combined.
Serve alone or over salad greens or cooked
rice, along with sliced radishes, carrots and
cabbage.
Serves – 3

Fat – 33.6g
Peanut Butter and Strawberry Jelly Carbohydrates
– 67.6g
Compote Waffles (GF + Vegan) Protein – 9.7g
INGREDIENTS
1 1/4 cups ground gluten free oats
(ground in a food processor or in a
coffee grinder)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups almond milk
1 tablespoon maple syrup
3 tablespoons peanut butter
Strawberry Jelly Compote:
1 1/2 cup strawberries, de-stemmed
and chopped
3 teaspoons lemon juice
4 tablespoons maple syrup
INSTRUCTIONS
Preheat waffle maker according to directions.
In a large bowl, add the ground oats, baking powder, baking soda and
salt. Add the milk, maple syrup then peanut butter and whisk together
with a whisk. Pour it all into a liquid measuring cup for easy pouring.
In heated waffle maker, pour ⅓ of the batter and cook until ready
(according to waffle maker's indication - mine has a light that lights up
when cooked through on max heat after about 3-4 minutes).
Strawberry Jelly Compote
This can be made while the waffles are being made or in advance.
In a pan over high heat, add all the ingredients for the compote, stirring
with a wooden spoon or spatula. Allow to come to a boil, then reduce to
medium heat, simmering for about 10 minutes, stirring often. When
reduced to your liking, remove from heat and place in an ice bath or
freezer to stop cooking for about 3 minutes. Pour from pan into a
container to store it in, or straight over waffles.
Serves – 3
LUNCH Serves – 4
Calories – 477
Green herb pesto Fat – 21.2

Carbohydrates
linguine – 60.1g
Protein –13.6g
INGREDIENTS
2/3 c. extra-virgin olive oil
1/4 c. grainy mustard
1/4 c. red wine vinegar
1/4 c. lemon juice
1 medium shallot, finely chopped
1 tsp. sugar
Kosher salt
black pepper Oil-packed tuna
Oil-packed olives
Cooked eggs, quartered
cherry tomatoes, halved
mixed greens
INSTRUCTIONS
Make the Shallot Vinaigrette: Shake olive
oil, mustard, vinegar, lemon juice, shallot,
sugar, salt and pepper.
Make the Niçoise Salad: Drizzle shallot
vinaigrette over tuna, olives, eggs, cherry
tomatoes, and mixed greens.
HIGH CARB DAY 2
DINNER
Turkey Burger with Sweet Potato Fries
INGREDIENTS
Nutrition Info
Serves – 4
Calories – 470
2 small sweet potatoes (1 lb.) Fat – 21g
2 tbsp. olive oil Carbohydrates
2 tsp. chili powder, divided – 46g
1/2 tsp. salt Protein – 30g
1 lb. ground turkey breast
2 cloves garlic, pressed
1/2 c. Chopped cilantro
1/2 avocado, plus more for
serving
2 tsp. lime juice
4 toasted whole-grain sandwich
thins
tomato, for serving
cucumber, for serving
Lettuce, for serving
sprouts, for serving
INSTRUCTIONS
Cut sweet potatoes into 1/4-inch-wide sticks; toss, on
large rimmed baking sheet, with olive oil, 1 teaspoon
chili powder and 1/4 teaspoon salt. Roast at 450
degrees F in oven, 20 to 25 minutes or until crisp,
shaking once.
Mix ground turkey breast with garlic, cilantro,
remaining chili powder, and remaining salt. Form into 4
patties. Grill on medium 12 to 15 minutes or until
cooked through (165 degrees F), turning once.
Mash avocado with lime juice. Place burgers on whole-
grain sandwich thins; top with avocado and tomato,
cucumber, lettuce and sprouts as desired. Serve with
fries.
LOW CARB DAY
BREAKFAST
Scrambled eggs (with optional wholemeal toast)
INGREDIENTS
2 eggs
4 tbsp semi-skimmed
milk
2 slices wholemeal
toast
2 tsp low-fat spread
Pinch of black pepper Nutrition Info
Optional sprinkling of Serves – 1
chopped chives Calories – 391
Fat – 12.2g
(calories nominal) Carbohydrates
– 45.9g
Protein – 23.3g
INSTRUCTIONS
The secret to perfect scrambled eggs is to fold them
gently in the pan to get curds, rather than a dried,
quivering mess.
Lightly mix the eggs and milk in a bowl. Melt the low-fat
spread in a pan and add the egg mixture. Cook over a
medium-high heat, stirring slowly and gently until
they're just set, with big, soft curds.
Serve the eggs on the slices of toast, sprinkled with

chives and some pepper.
Serves – 4
LUNCH Calories – 543

Fat – 21.5g
Carbohydrates
Salmon and Ginger Rice Bowl – 45.1g
Protein – 42.1g
INGREDIENTS
1 c. white or brown
rice
4 salmon fillets
2 tbsp. butter, at
room temp
2 tsp. curry powder
1/4 c. white wine
1 tbsp. lemon juice
12 oz. broccoli florets
1 tbsp. minced ginger
1/4 c. sliced almonds
INSTRUCTIONS
Cook 1 cup white or brown rice according to package instructions. While
the rice cooks, start the next step.
Place 4 salmon fillets in an 8-inch glass baking dish.
In a small bowl, mix together 2 tablespoons butter, 2 teaspoons curry
powder, and 1/4 teaspoon salt. Spread all over salmon fillets.
Add 1/4 cup white wine, and 1 tablespoon lemon juice to the baking
dish. Cover with plastic wrap and microwave on High 6 minutes or until
salmon is cooked. While salmon is cooking, start the next step.
Mix 12 ounces broccoli florets, 3 tablespoons water, 1 tablespoon
minced ginger, and 1/4 teaspoon salt together in microwave-safe bowl.
Cover bowl with plastic wrap.
Remove salmon from microwave when done. Add the broccoli to the
microwave and cook on High for 4 minutes. While the broccoli cooks,
start the next step.
Stir 1/4 cup sliced almonds into rice. Serve rice with cooked salmon and
broccoli.
LOW CARB DAY
Nutrition Info
Serves – 4
Calories – 399
DINNER Fat – 6.5g

Carbohydrates
– 45.7g
Pulled Pork Sandwich Protein –36.7g
INGREDIENTS
1 tbsp. water
1 1/2 tsp. salt-free chili powder
1 tsp. smoked paprika
1 tsp. dry mustard powder
salt
pepper
1 lb. pork tenderloin
3 c. shredded cabbage mix for
coleslaw
2 tbsp. apple cider vinegar
1 tsp. apple cider vinegar
2 tbsp. snipped fresh chives
1 tbsp. spicy brown mustard
2 tsp. spicy brown mustard
c. barbecue sauce
4 soft whole wheat hamburger
buns
INSTRUCTIONS
Fill 6-quart saucepot with 1 inch water and add steamer insert. Cover;
heat to boiling on high. Reduce heat to medium.
In small bowl, combine chili powder, smoked paprika, dry mustard, 1/4
teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Rub
spices all over pork. Place pork in steamer; cover and steam 18 to 20
minutes or until pork is 145 degrees F in center, turning over once.
Meanwhile, in medium bowl, toss cabbage mix with 2 tablespoons
vinegar, chives, 1 tablespoon mustard, and 1/8 teaspoon salt; set aside.
Transfer pork to plate. Discard water in pot; remove steamer. When cool
enough to handle, shred pork into bite-size pieces.
Return pork to saucepot. Stir in barbecue sauce, 1 tablespoon water,
and remaining 2 teaspoons mustard and 1 teaspoon vinegar. Cook on
medium until hot, stirring frequently. Divide pork and slaw among buns.
WEEK
9
WHOLEMEAL LOAF MINT LEAVES
RICOTTA TOMATOES
PEAR QUINOA
BLACKBERRIES CELERY
HONEY FENNEL SEEDS
SHRIMP (TOFU VEGE ALTERNATIVE) CHILI POWDER
OLIVE OIL ALMOND MILK
GARLIC CLOVES TEABAGS
RED PEPPER OATS
VEGETABLE BROTH BANANAS
LIME CINNAMON
ZUCCHINI CHIA SEEDS
SALT AND PEPPER NUTS
CILANTRO PASTA
CHICKEN (HALLOUMI VEGE SESAME SEEDS
ALTERNATIVE) PAPRIKA
PAPRIKA HAM (QUORN HAM VEGE
ITALIAN ALTERNATIVE)
BUTTER BASIL
CAULIFLOWER PARMESAN
ONION CARROT
LEMON CHICKEN STOCK
PARSLEY
TORTILLA WRAPS
CINNAMON
ALMOND BUTTER OR PEANUT
BANANA
RASPBERRIES, BLUE BERRIES
ALMONDS
DARK CHOCOLATE
HIGH CARB DAY
BREAKFAST
PEAR, RICOTTA AND HONEY TOAST
Nutrition Info
INGREDIENTS Serves – 1
Calories – 159
Fat – 3g
Carbohydrates
1 slice small – 26.1g
Protein – 6.4g
wholemeal loaf
25g ricotta
50g pear, sliced
a few blackberries,
halved if large
1 tsp honey
INSTRUCTIONS
Toast the bread, then spread with
ricotta.
Fan out the pear slices over the
toast, then scatter with the
blackberries.
Drizzle with honey and season with
black pepper to serve.
HIGH CARB DAY
LUNCH
LIME SHRIMP WITH ZUCCHINI NOODLES
INGREDIENTS Nutrition Info
Serves – 2
Calories – 528
1 lb (450g) shrimp, shelled and Fat – 25.6g
deveined Carbohydrates
2 + 1 tablespoons olive oil – 20.2g
4 cloves garlic, minced Protein –56.4g
1 pinch red pepper flakes
(optional)
1/4 cup vegetable broth
1 teaspoon honey
Juice of 1 1/2 lime
3 medium zucchini, spiralized or
cut into noodles
to taste
1 teaspoon lime zest
2 tablespoons cilantro, chopped
INSTRUCTIONS
1. In a bowl, combine 2 tablespoons olive oil, garlic, red pepper
flakes, 1 tablespoon cilantro, honey, lime juice and lime zest.
Add uncooked shrimp and toss to mix well. Marinate for 15 to
20 minutes.
2. Heat 1 tablespoon olive oil in a pan over medium-high heat,

add the drained shrimp, cook for 2 minutes, flip, and add the
marinade. Cook for 1 more minute and set the shrimp aside.
3. In the same skillet add vegetable broth to deglaze and

simmer for 2 minutes. Add the zucchini noodles and cook until
just tender, about 2 minutes. Add the shrimp and adjust
seasoning. Toss everything and serve immediately topped with
additional cilantro, enjoy!
HIGH CARB DAY
Nutrition Info
Serves – 4
Calories –
DINNER
495.67
Fat – 29.415
Carbohydrates
CHICKEN WITH PARMESAN – 22.09
Protein –35.82
CAULIFLOWER RICE
INGREDIENTS
2 large boneless and skinless chicken breasts halved horizontally
to make 4
1/2 cup fresh Parmesan, finely grated
2 large cloves garlic, grated
1 teaspoon paprika
4 tablespoons unsalted butter divided
3 cups riced cauliflower (about 1 medium head)
1/2 cup white onion, chopped
2 large cloves garlic minced
2 tablespoons vegetable stock
Juice of one lemon (+ zest, if you like)
Red chili pepper flakes, optional
1/4 cup fresh parsley, chopped
INSTRUCTIONS
The Chicken
1. In a shallow plate, combine parmesan cheese, grated garlic, paprika, and Italian seasoning. Season the chicken
with salt and pepper; dredge in the parmesan mixture; shake off excess and set aside.
2. In a large skillet melt 2 tablespoons of butter over medium-high heat. Cook chicken until golden on each side
and cooked through – about 3-4 minutes for each side, depending on the thickness of your chicken. Transfer to
a plate.
The cauliflower rice
1. In the same pan, melt 2 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant — be
careful not to burn.
2. Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter.
Cook, stirring regularly for 1 minute.
3. Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest (if using). Cook for one
minute to reduce juices then add the lemon juice and a few sprinkles of leftover parmesan cheese, if you like.
4. Adjust seasoning as needed. Stir in the remaining parsley. Return chicken over cauliflower rice and reheat
quickly. Serve with fresh cracked black pepper, red chili pepper flakes, and more parmesan. Enjoy!
HIGH CARB DAY 2
BREAKFAST
ALMOND, BERRY AND BANANA TACOS
INGREDIENTS
Nutrition Info
Serves – 4
Calories – 275
Fat – 13g
Carbohydrates
20g unsalted butter – 33g
4 mini tortilla wraps Protein – 6.7g
1 tsp ground cinnamon
2 tbsp almond or peanut butter
1 banana, peeled and thinly
sliced
150g raspberries
200g blueberries
15g toasted flaked almonds
10g dark chocolate, grated
5g fresh mint leaves
INSTRUCTIONS
Melt a quarter of the butter in a large frying pan over a medium
heat. Add one of the wraps and heat for 1 min. Flip the wrap,
sprinkle over a quarter of the cinnamon and cook for a further 1
min. Transfer to a plate. Repeat with the remaining wraps.
Use the back of a spoon to spread the cinnamon side of each
wrap with a quarter of the almond or peanut butter. Divide the
fruit and flaked almonds between the wraps, then garnish with
the dark chocolate and mint leaves. Fold in half or wrap up to
serve, if you like.
Easy swap: Fill with whatever fruits or nuts you fancy – sliced
pears or strawberries work well with cinnamon, or swap the
almond butter for low-fat Greek-style yogurt.
HIGH CARB DAY 2
LUNCH
GARLIC CHICKEN WITH TOMATO SAUCE
Serves – 2
Calories – 321
2 chicken breasts, cut into strips Fat – 11.6g
1/2 crumbled bouillon cube
Carbohydrates
2 + 2 tablespoons olive oil
1 small onion, chopped – 11.2g
3 garlic cloves, minced Protein –42.3g
(optional)
Salt and fresh cracked black
pepper
1 can crushed tomatoes
Basil leaves, thinly sliced
INSTRUCTIONS
The chicken breasts
Heat oil in a large non-stick skillet over medium-low heat. Add chicken
strips an cook gently for 2 minutes. Stir to turn the chicken and add
crumbled bouillon cube and black pepper. Keep turning until chicken is
cooked on all sides, but not browned, about 4 minutes. Set aside,
covered with foil.
The sauce
1. Heat the olive oil in the same skillet set over medium heat. Add the
onion and cook until softened, about 5 minutes. Stir in the garlic,
oregano, salt and pepper, and cook for 1 minute.
2. Add the diced tomatoes, bring the sauce to a boil, and then simmer
for 10 minutes. Adjust seasoning if necessary.
3. Nestle the chicken strips into the sauce and spoon sauce over to coat
well, finish cooking for 2-3 minutes. Sprinkle with fresh basil.
4. Serve over rice, pasta or enjoy on its own with garlic croutons.
HIGH CARB DAY 2
DINNER
STUFFED TOMATOES WITH CHICKEN QUINOA
Serves – 3
6 tomatoes, tops cut and seeded
3 cups cooked quinoa
Calories – 767
7 ounces (200g) chicken breast Fat – 12.6g
or tights, minced Carbohydrates
1 stalk celery, finely minced (or a – 123.4
small bunch of parsley) Protein –40.9g
1 yellow onion, finely minced
1/2 teaspoon fennel seeds
1 teaspoon garlic powder
(optional)
1/2 teaspoon chili powder
Kosher salt and freshly ground
black pepper, to taste
INSTRUCTIONS
1. Preheat oven to 360°F (180°C). Prepare a baking dish.
2. Meanwhile stir fry chicken, celery, fennel seeds and
onion in a skillet with few drops of vegetable oil. Season
with salt and pepper.
3. In a large bowl, combine quinoa, chicken, fennel
seeds, onion and chili powder, salt and pepper, to taste.
4. Spoon the quinoa filling into each tomato cavity.
Place on the prepared baking dish, cover with the tops,
and bake until the tomatoes are tender and the quinoa
filling is heated through, about 25-30 minutes. Serve
immediately.
LOW CARB DAY
Nutrition Info
Serves – 2
BREAKFAST
Calories – 291
Fat – 12g
Carbohydrates
– 42.2g
CHIA SMOOTHIE BOWL RECIPE Protein – 6.6g
INGREDIENTS
400ml sweetened almond milk
2 Tesco Finest chai teabags
30g rolled oats
2 ripe bananas, chopped and
frozen
¼ tsp ground cinnamon
½ tsp chia seeds (optional)
50g blueberries
25g chopped toasted nuts and
seeds, such as almonds and
sunflower seeds
INSTRUCTIONS
Pour the milk into a saucepan. Warm over a medium heat until
just bubbling, then add the teabags. Stir, then remove from the
heat. Set aside for 5-10 mins to infuse, then squeeze out the
teabags and discard.
Blitz the oats with the infused milk and frozen banana chunks in
a food processor until smooth. Pour between 2 bowls.
Dust with the cinnamon and chia seeds, if using, then top with
the blueberries and chopped nuts and seeds to serve.
Get ahead: You'll need to freeze the banana at least a day
ahead.
Nutrition Info
LOW CARB DAY

Serves – 4
Calories – 493
LUNCH
Fat – 14.8g
Carbohydrates
– 71.3g
Protein – 19.5g
HAM GRAPE TOMATO AND BASIL PASTA

INGREDIENTS
1 pound (450g) pasta
1/2 white onion, thinly sliced
3 garlic cloves, thinly sliced
1 pound (450g) cherry or grape
tomatoes
2 tablespoons sesame seeds
(optional)
1 teaspoon paprika
4 to 6 slices of ham, chopped
1/2 cup loosely packed basil
leaves
Salt and black pepper
Grated parmesan, for garnish
(optional)
INSTRUCTIONS
1.Bring a large pot of salted water to a boil. Add pasta and cook
al dente or until pasta is slightly undercooked.
2. While pasta is cooking, add black pepper, onion, and garlic to

a large skillet with olive oil. Turn the heat on medium and cook
until onion becomes soft, about three minutes. Add tomatoes
and cook 5 minutes, they should keep their shape. Add sesame
seeds and paprika, stir gently. Adjust seasoning with salt and
pepper and set aside.
3. Drain hot pasta and divide into plates. Top with chopped ham
and pour the tomato sauce over. Add basil leaves and serve
with extra grated parmesan cheese.
LOW CARB DAY
Nutrition Info
Serves – 4
DINNER
Calories – 389
Fat – 11g
Carbohydrate
– 42.4g
Chicken pasta soup Protein – 29.5g
INGREDIENTS
2 chicken breasts, skinless and
boneless
2 cups pasta
1 tablespoon extra-virgin olive oil
1/2 medium onion, diced
1 clove garlic, minced
1 medium carrot, sliced
1 rib celery, peeled and minced
2 medium tomatoes
1 teaspoon tomato paste
A pinch of Cayenne pepper, optional
Kosher salt and fresh cracked black
pepper
5 cups low-sodium chicken stock
Basil leaves, for garnish
Grated Parmesan, for garnish
INSTRUCTIONS
1. Cook pasta until al dente, according to package directions
2. Meanwhile, heat the olive oil in a large pot or cast iron over medium heat. Add
the onion, garlic, carrot, tomato, and celery; cook until tender, about 5 minutes.
Add tomato paste, Italian seasoning and chicken stock to the vegetables, cover,
and bring to a simmer. Add the chicken breast, and cook for 15 – 20 minutes, until
cooked.
3. Remove chicken breasts to a plate and shred with two forks; then return to the
soup, reheat quickly and adjust seasoning with salt and pepper.
4. Add the pasta to the soup just before serving. Ladle the Chicken Pasta Soup into
bowls and serve. You can make the soup in advance or freeze it, just omit the pasta
and add when serving. Garlich with basil leaves and sprinkle with grated Parmesan
if you like, enjoy!
WEEK
10
BLUEBERRIES ALMOND MILK
MAPLE YOGURT
FLOUR HONEY
BAKING POWDER VANILLA POD
BICARBONATE CHIA SEEDS
EGG RASPBERRIES
MILK SAUSAGE (QUORN MINCE VEGE
VANILLA EXTRACT ALTERNATIVE)
BANANA GREEN BEANS
ITALIAN SAUSAGE (QUORN GARLIC CLOVES
SAUSAGE VEGE ALTERNATIVE) LEMON
ONION VEGETABLE OR BEEF STOCK
GARIL POWDER HOT SAUCE
TOMATO THYME LEAVES
PEPPER CHICKEN (HALLOUMI VEGE
ITALIAN SEASONING ALTERNATIVE)
TOMATOES HOT SAUCE
CREAM CHEESE OLIVE OIL
CHICKEN BROTH EGGS
CREAM CASTER SUGAR
CHICKEN BROTH VEGETABLE OIL
PARMESAN CHEESE MINT LEAVES
PARSLEY ICING SUGAR
BUTTER BERRIES
ZUCCHINI GINGER
MARINARA BROCOLLI
PEPPERONI (TOFU VEGE CREAM CHEESE
ALTERNATIVE) POTATOES
PEPPER ROSEMARY
RED CHILI PEPPER SOY SAUCE
Nutrition Info
HIGH CARB DAY

Serves – 4
Calories – 273
Fat – 4g
– 52.2g
Protein – 9.6g
BANANA, SPELT AND BLUEBERRY PANCAKES

INGREDIENTS
300g fresh or frozen
blueberries
2 tbsp maple syrup
150g spelt flour
1 tsp baking powder
¾ tsp bicarbonate of soda
1 large egg, beaten
150ml milk
1 tsp vanilla extract
2 ripe bananas, mashed,
plus extra sliced banana
to serve (optional)
INSTRUCTIONS
Put 200g blueberries in a pan with 2 tbsp maple syrup. Put over a medium heat and bring to the
boil. Simmer gently, stirring often, until the berries begin to burst. Remove from the heat and set
aside.
In a mixing bowl, combine the spelt flour with the baking powder and bicarbonate of soda. Make
a well in the centre.
In a second bowl, beat the egg, milk, vanilla and mashed banana together. Pour into the well in
the first bowl and mix lightly to form a batter. Stir in the remaining 100g blueberries.
Put a large frying pan over a medium heat. Brush the surface lightly with oil and add small
ladlefuls of batter to form up to 6 pancakes in total, spacing them out well. Cook for a couple of
minutes, or until bubbles appear on the surface and the undersides are lightly browned. Flip over
and cook for a further minute or so.
Repeat to make 12 pancakes in total. Serve the hot pancakes in stacks of 3 with the blueberry
compote and extra banana slices, if you like.
Freezing and defrosting guidelines
Freeze the pancakes only – cook according to the recipe and then allow to cool. Layer the
cooked pancakes in greaseproof paper and wrap well. Freeze for up to 3 months.
Nutrition Info
Serves – 4
Calories –
HIGH CARB DAY

511.6
Fat – 40.49g
LUNCH
Carbohydrates
–15.16g
Protein –
22.29g
SAUSAGE PARMESAN CREAM CHEESE SOUP

INGREDIENTS
1 lb (450g) Italian Sausage
1/2 medium onion, thinly sliced
1 tablespoon garlic powder (or 3
garlic cloves, minced)
1 (8 oz – 225g) can ground tomato
Salt and fresh cracked black pepper
4 medium Roma fresh tomatoes,
diced (or 1 small can petite diced
tomatoes)
1/2 cup cream cheese
1 cup (250ml) chicken broth
1 cup heavy cream
1/4 cup parmesan cheese
Fresh chopped parsley, for garnish
grated parmesan, for garnish
INSTRUCTIONS
1. Turn your Instant Pot to saute mode. Allow to warm up and add olive oil and onions, and cook
until slightly soft.
2. Add sausage meat, break up with a spatula, and cook until it’s no longer pink, stirring
frequently to make sure it doesn’t stick to the insert. Press CANCEL to stop the saute mode.
3. Add the ground tomatoes, diced tomatoes, garlic powder, salt, pepper, Italian seasoning,
cream cheese, and chicken broth. Give a quick stir to mix everything together.
4. Place a lid on the Instant Pot, close, and make sure the vent is set to SEALING position. Hit
PRESSURE COOK for 5 minutes. When pressure cooking is done, do a quick release, then carefully
remove the lid and hit CANCEL to turn the Instant Pot off.
Nutrition Info
Serves – 4
Calories – 548
HIGH CARB DAY

Fat – 32.96
Carbohydrates
DINNER
– 50.41
Protein –
14.33g
ZUCHINNI PEPPERONI
INGREDIENTS
1 tablespoon butter
4 zucchini, spiralized (or a
package of spiralized zucchini
from the grocery store)
1 1/2 cup Marinara sauce with
no sugar added (or your
favorite pasta sauce)
2 cups pepperoni slices (or
salami slices)
Fresh cracked pepper
Crushed red chili pepper
flakes, optional
Fresh chopped parsley and
grated parmesan, for garnish
INSTRUCTIONS
1. In a large skillet over medium-high, melt one tablespoons butter, add the zucchini noodles and
toss for two to three minutes to cook it up. Allow the cooking juices to reduce for one minute if
the zucchini noodles render too much water.
2. Stir in the Marinara sauce and add the pepperoni slices. Continue cooking until the sauce has
thickened and sticks to the zucchini. Season with pepper and a pinch of crushed chili pepper
flakes if you want a kick of spice. Garnish the Pizza Zucchini Noodles with fresh chopped parsley,
and serve immediately with grated parmesan, if you like. Enjoy!
Recipe notes:
Zucchini tends to render a lot of water when cooking, so you can sprinkle with salt after
spiralizing and allow to sit for a couple of minutes to take off excess water. Rinse well to get rid of
salt and drain thoroughly in a colander and pat dry in a kitchen towel before cooking.
Nutrition Info
Serves – 4
HIGH CARB DAY 2 Calories – 169

Fat – 10g
– 9.7g
Protein –7.6g
VANILLA AND RASPBERRY CHIA PUDDING

INGREDIENTS
400ml almond milk
100ml natural yogurt
4 tsp honey
1 vanilla pod
100g chia seeds
250g raspberries
few mint leaves to serve
INSTRUCTIONS
Mix together the almond milk, 60ml yogurt and the honey. Cut the
vanilla pod in half, scrape out the seeds and add them to the mixture.
Stir in the chia seeds.
Divide the mixture in half. Mash the raspberries (reserving 8) with a fork
until they are a purée. Set 100g to one side and stir the rest through one
half of the mixture.
Chill both mixtures in the fridge for 30 mins to firm up.
Pour the raspberry mixture into 4 jars. Top each with a layer of the
remaining mashed raspberries. Spoon the white mixture over the top to
give a layered effect.
Divide the remaining yogurt between each jar. Finish with a couple of
raspberries and mint leaves.
Nutrition Info
Serves – 4
HIGH CARB DAY 2

Calories –
528.01
LUNCH
Fat – 42.65
Carbohydrates
–19.11g
Protein –
19.42g
SAUSAGES WITH LEMON GREEN BEANS

INGREDIENTS
1 lb (450g) sausage (Bratwurst or Italian style)
1 lb (450g) fresh stringless green beans, trimmed
3 tablespoons butter, divided,
Juice of 1/2 lemon + lemon slices, for garnish
1/4 cup (60ml) vegetable or beef stock
1 tablespoon hot sauce, optional (we used Sriracha)
Crushed red chili pepper flakes, optional
1/2 cup fresh chopped parsley
1 tablespoon fresh thyme leaves
INSTRUCTIONS
1. Arrange green beans in a microwave-safe dish with 1/2 cup (125ml) water. Cook covered in the microwave for
8-10 minutes, until almost done but still crisp.
2. In the meantime, lay the sausages in a skillet with 1/2 cup water. Cook half covered for 10 minutes on medium
heat, turning regularly. When water has evaporated, add 2 tablespoons butter, half the garlic, and red chili pepper
flakes and continue cooking for a couple of minutes, until sausages have browned in the garlic butter sauce.
Transfer sausages to a plate and set aside.
3. In the same skillet, lower the heat and melt the remaining tablespoon butter. Add chopped parsley, thyme,
remaining garlic, Italian seasoning, red crushed chili pepper flakes, and pre-cooked green beans and cook for 4 to 5
minutes, stirring regularly, until cooked to your liking. Deglaze with lemon juice, vegetable or beef stock, hot sauce,
and reduce the sauce for a couple of minutes.
4. Add garlic butter sausages back to the pan and reheat quickly. Adjust seasoning with pepper and serve
immediately, garnished with more crushed chili pepper, fresh herbs, and a slice of lemon if you like. Enjoy!
Note: You can enrich the flavors of the dish by adding a little white wine to the sauce for the green beans.
HIGH CARB DAY 2
DINNER
CHICKEN BITES WITH LEMON ZUCCHINI
Nutrition Info
NOODLES Serves – 4
Calories – 423
INGREDIENTS
Fat – 27.5g
Carbohydrates
– 10.9g
3-4 boneless, skinless chicken breasts, cut into bite-sized chunks Protein –35g
4-5 medium zucchini, rinsed and spiralized (or a pack of store-
bought Zucchini Noodles)
4 tablespoons butter, divided
2 teaspoons minced garlic
1 tablespoon hot sauce (we used Sriracha)
1/4 cup (60ml) low-sodium chicken broth
Juice of 1/2 lemon
1 tablespoon minced parsley
1 teaspoon fresh thyme leaves
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish
1 tablespoon hot sauce (we used Sriracha) or 1 teaspoon chili
powder
2 teaspoons salt
1 teaspoon fresh cracked black pepper
2 teaspoons garlic powder
INSTRUCTIONS
1. Slice chicken breasts into bite-sized chunks and combine with olive oil, salt, pepper, garlic powder, Italian
seasoning, and hot sauce or chili powder, mixing until evenly seasoned. Marinate in the refrigerator for 30 minutes
to one hour.
2. In the meantime, wash and trim the ends of the zucchini. Using a spiralizer, make the zucchini noodles, then set
aside.
3. Bring the marinated chicken bites to room temperature and heat two tablespoons butter in a large skillet over
medium-low heat. Gently stir-fry the chicken pieces on all sides until golden brown. Remove the chicken bites from
the skillet and set aside to a plate. You might have to work in batches to avoid crowding the pan and have steamed
chicken instead of browned.
4. In the same skillet over medium-high, add two tablespoons butter, lemon juice, hot sauce, and chicken broth.
Bring to a simmer and allow to reduce for 1-2 minutes, stirring regularly.
5. Stir in fresh parsley and minced garlic, then add the zucchini noodles and toss for two to three minutes to cook it
up. Allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. Add the
chicken bites back to the pan and stir for another minute to reheat. Garnish with more parsley, fresh thyme,
crushed chili pepper, and lemon slices and serve immediately. Enjoy!
Note: You can enrich the flavors of the dish by adding a little white wine to the sauce for the green beans.
LOW CARB DAY
Nutrition Info
Serves – 4
BREAKFAST
Calories – 169
Fat – 7g
Carbohydrates
FLURRY BERRY OMELETTE – 19.1g
Protein – 6.9g
INGREDIENTS
3-4 egg yolks and 3 egg whites, at room
temperature
4-50g caster sugar
5-1 tsp vegetable oil
6-mint leaves, to serve (optional)
7-½ lemon, zested, to serve (optional)
8-1 tsp icing sugar, to serve (optional)
9-For the compote
10-250g frozen mixed berries
11-2 tsp caster sugar
12-0.5cm piece ginger, peeled and finely
grated (optional
INSTRUCTIONS
1. To make the compote, put the berries, sugar and 1 tbsp water in a saucepan over a medium-
high heat. Cook for 8-10 mins, stirring from time to time, until the berries are softened and
syrupy. Stir through the ginger, if using, and set aside to cool a little.
2. Preheat the oven to gas 6, 200°C, fan 180°C. Put the egg yolks and 1 tbsp caster sugar in a
large mixing bowl. Using an electric whisk, whisk on a high speed for 2-3 mins until thick and
pale.
3. Put the egg whites in a second large mixing bowl and whisk, with clean beaters, on a low
speed for 2 mins or until foamy. Increase the speed to medium-high and add the remaining
caster sugar, 1 tbsp at a time, whisking for 3-4 mins to glossy, soft peaks. Gently fold the egg
white mixture into the beaten yolks, one-third at a time.
4. Put the oil in a nonstick, ovenproof frying pan over a low heat. Swirl to distribute the oil, then
pour in the egg mix and gently spread it evenly in the pan with a spatula or spoon. Cook for 3
mins, then transfer to the oven and bake for 2-3 mins more, until puffed, set and very lightly
golden.
5. Carefully transfer the omelette to a serving plate. Spoon the compote onto the omelette,
leaving any excess juice in the bowl (you can drizzle it over porridge or serve with desserts).
Garnish with the mint leaves, lemon zest and icing sugar, if you like.
6. Get ahead: Make the compote up to 3 days in advance. Store in an airtight container in the
fridge
LOW CARB DAY
LUNCH
CHICKEN CASSEROLE WITH CREAM CHEESE
Nutrition Info
AND MOZZARELLA Serves – 6
Calories –
INGREDIENTS 419.14
Fat – 29.15g
Carbohydrates
3-5 cups shredded cooked chicken – 7.53g
breast Protein –31.75
4-2 broccoli heads, cut into small florets
5-3 cloves garlic, minced
6-1/2 teaspoon red pepper flakes
7-1 teaspoon Italian seasoning
8-3/4 cup chicken stock
9-8 oz (230g) softened cream cheese
10-1 1/2 cups shredded mozzarella
cheese
11-Fresh cracked pepper, to taste
12-Fresh chopped parsley, or garnish
INSTRUCTIONS
1. 1. Preheat your oven to 400ºF (200ºC) and lightly grease a
baking pan.
2. 2. Spread shredded chicken in the greased dish and sprinkle
with minced garlic, red pepper flakes, pepper, and Italian
seasoning.
3. 3. In a bowl or a large cup, combine softened cream cheese
and chicken stock, until smooth. Pour the cream cheese
mixture over the chicken in the baking dish.
4. 4. Top with broccoli florets and shredded mozzarella. Bake
the chicken casserole in the oven for 20 minutes, until the
cheese is melted and bubbly. You can broil for a couple of
minutes to crisp up the casserole. Garnish with fresh chopped
parsley and serve immediately. Enjoy!
LOW CARB DAY
DINNER
BUTTER CHICKEN AND POTATOES SKILLET
Nutrition Info
INGREDIENTS Serves – 4
Calories –
624.01
Fat – 32.95g
3-1 1/2 lb (650g) chicken breast, cut into strips Carbohydrates
4-1 1/2 lb (650g) baby yellow potatoes,
– 39.2g
quartered
5-1 tablespoon olive oil Protein –
6-3 tablespoons butter, divided 43.71g
7-5 garlic cloves, minced
8-1 teaspoon fresh thyme, chopped
9-1 teaspoon fresh rosemary, chopped
10-1 teaspoon fresh oregano, chopped
11-Salt and fresh cracked pepper
12-Crushed red chili pepper flakes, optional
13-1/4 cup soy sauce (or coconut amino if you’re
strictly paleo)
14-1 tablespoon olive oil
15-1 tablespoon hot sauce (we used Sriracha)
16-Fresh cracked pepper
INSTRUCTIONS
1. 1. In a large bowl, combine the chicken strips with soy sauce, olive oil, pepper, and hot
sauce. Set aside to marinate while you cook potatoes.
2. 2. Parboil the potatoes in boiling salted water for 8 minutes. This will accelerate cooking
time in the skillet and ensure a nice golden crust on the potatoes.
3. 3. In a large skillet over medium-high heat, mix 1 tablespoon olive oil and 1 tablespoon
butter. When butter is melted, add drained potatoes. Cook for about 4 minutes, stir and cook
an additional 4-5 minutes until potatoes are golden and fork tender. Transfer to a plate and
set aside.
4. 4. Keep the same skillet over medium heat and add remaining 2 tablespoons butter, garlic,
red chili pepper flakes, and fresh herbs. Lay the chicken strips in one layer in the skillet,
keeping the drained marinade for later. Cook on each side for 1 minute each, until nicely
browned – adjust timing depending on how you like your chicken.
5. 5. Right before chicken is done, you can stir in the reserved marinade if you like, and cook
for one minute. Add the potatoes back to the pan and heat through. Adjust seasoning with
salt and pepper if necessary.
WEEK
11
POTATOES TOAST
CORNFLOUR CHICKEN OR TURKEY (QUORN
OLIVE OIL STEAK OR HALLOUMI VEGE
SALT ALTERNATIVE)
SALMON (TOFU VEGE GARLIC
ALTERNATIVE) ITALIAN SEASONING
ZUCCHINI CHILI PEPPER
BUTTER CHICKEN STOCK
GARLIC PEPPER
PARSLEY CAULIFLOWER
LEMON QUAKER OATS
PARSLEY SEMI SKIMMED MILK
CHILI BERRIES
HOT SAUCE RASPBERRIES, STRAWBERRIES,
SCALLION BLUEBERRIES, BLACKBERRIES
BEEF BANANA
PEPPERS CREAM
ONION SHRIMP (QUORN SAUSAGE VEGE
CREMINI ALTERNATIVE)
WORCESTERSHIRE SAUCE GARLIC
TOMATO ITALIAN SEASONING
CRACKED BLACK PEPPER SRIRACHA
CHEESE VEGETABLE STOCK
ONIONS PEPPER
OLIVE OIL PARSLEY
PEPPERS
TOMATOES
THYME
CORIANDER
CUMIN
PARSLEY
YOGURT
EGGS
HIGH CARB DAY
BREAKFAST
BUTTER CHICKEN AND POTATOES SKILLET
Serves – 2
Calories – 560
Fat – 28.1g
Carbohydrates
600g medium – 72g
potatoes1 tsp cornflour Protein – 8g
4 tbsp olive oil

1 tsp salt
INSTRUCTIONS
Put the potatoes in a saucepan, cover with water and add a pinch of salt.
Bring to the boil over a medium-high heat, then reduce to a simmer and cook
for 25-30 mins until just tender. Drain, then set aside to cool completely.
Grate the cooled potatoes into a large bowl, discarding any big pieces of skin.
Season with the salt and lots of black pepper, then gently stir through the
cornflour with a fork.
Preheat the oven to gas 4, 180°C, fan 160°C. Heat 1 tbsp oil in a large, heavy-
based frying pan over a medium heat until just starting to smoke. Divide half
the potato mix into 4 loose piles. Add them to the frying pan and use a metal
spatula to press each one gently into a cake. Fry for 4-5 mins until well
browned on the bottom.
Carefully flip and drizzle in another 1 tbsp oil. Cook for a further 4-5 mins until
browned, then transfer to a baking tray and keep warm in the oven while you
repeat with the rest of the oil and potato mixture to make 8 hash browns in
total.
Get ahead: Make the hash browns up to 2 days in advance and store in the
fridge in an airtight container. Reheat at gas 4, 180°C, fan 160°C.
HIGH CARB DAY
LUNCH
GARLIC BUTTER SALMON WITH ZUCCHINI
NOODLES Nutrition Info
Serves – 3
INGREDIENTS Calories –
1604.64
Fat – 119.43g
1 salmon fillet, cut in 3 or 4 chunks Carbohydrates
4 zucchini spiralized – 7.23g
3 tablespoons butter, divided Protein –
3 – 4 clove garlic, minced 119.6g
1 cup fresh chopped parsley, divided
Juice of 1/2 lemon
1/2 teaspoon red crushed chili pepper flakes,
optional
1 tablespoon hot sauce of your choice (we
used Sriracha)
Fresh chopped scallion, for garnish
INSTRUCTIONS
1. Thoroughly season salmon fillets on all sides with salt and pepper.
2. Heat butter in a large cast iron skillet. Add the pieces of salmon to the skillet, skin side
first, and cook for 2-4 minutes on each side – depending on thickness. For best results, use
a fish turner to flip salmon. Remove from the skillet and set aside.
3. In the same skillet, melt remaining 2 tablespoons butter. Add lemon juice, hot sauce,
minced garlic, half the parsley, and red pepper flakes (if you want).
4. Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly to coat in the
butter sauce, until zucchini noodles are done but still crisp and juices have reduced a bit.
Adjust seasoning with salt and pepper and garnish with more parsley. Push zucchini
noodles on the side and add salmon fillets back to the pan. Reheat for a couple of minutes.
Serve immediately lemon garlic butter Salmon garnished with chopped scallion and a
lemon slice on the side. Enjoy!
Note: Zucchini tends to render some water when cooking, so you can sprinkle with salt
after spiralizing and allow to sit for a couple of minutes to drain off excess water. Rinse well
to get rid of salt and drain thoroughly in a colander and pat dry before cooking.
Nutrition Info

Calories – 581
DINNER
Fat – 30.2g
Carbohydrates
– 19.7g
Protein –58.2g
CHEESE STEAK STUFFED PEPPERS
INGREDIENTS
1 pound (450g) lean ground beef
5 bell peppers
2 tablespoons butter
1 small yellow onion, minced
1 cup diced Cremini or button mushrooms
1 tablespoon Worcestershire sauce
1/2 cup crushed tomato
1 cup shredded cheese of your choice
(provolone, mozzarella, swiss…)
INSTRUCTIONS
1. Preheat your oven to 350°F (180°C). Cut the top of the peppers and remove the seeds and ribs.
Dice the top of the peppers to use in the stuffing. Arrange bell peppers in a microwave-safe baking
dish with 1/4 cup water in the bottom. Microwave the peppers for 4 – 5 minutes until slightly
softened. Drain the water from the dish and set aside.
2. Heat 1 tablespoon butter in a large skillet over medium heat and brown ground beef without
stirring, until you get a brown crust; then break the beef apart. Continue cooking until almost half
of the beef is browned. Remove the beef and set aside.
3. In the same skillet, melt the remainin tablespoon butter. Add onion and mushrooms and brown
for one minute before stirring, then brown for another minute before stirring again. Add diced bell
pepper and continue cooking for one minute or so.
4. Add the beef back into the pan with crushed tomato and Worcestershire sauce. Cook for one
minute and adjust seasoning with salt and pepper. Stir in shredded cheese and mix well until
cheese is melted.
5. Scoop the mixture into the bell peppers and top with more cheese. Bake for 15 – 20 minutes or
until bubbling and cheese is completely melted. Garnish with fresh chopped parsley and serve.
Enjoy!
Serves – 3
BREAKFAST
Calories – 316
Fat – 13.9g
Carbohydrates
– 28.2g
Protein –17.4g
TURKISH-STYLE EGGS
INGREDIENTS
2 small onions
2 tsp olive oil
2 red peppers, deseeded and sliced
2 x 400g tins chopped tomatoes
2 sprigs thyme
1½ tsp ground coriander
1½ tsp ground cumin
2 tbsp parsley
2 tbsp coriander
6 tbsp natural full fat yogurt
6 medium eggs
toast, to serve
INSTRUCTIONS
Preheat the oven to Gas Mark 5, 190°C, fan 170°C. Fry the
onion in the oil until soft.
Add the peppers and cook for a few minutes until slightly
soft. Add the tomatoes, thyme and ground spices. Continue
to cook for 15 minutes, stirring occasionally. Add the
chopped herbs and season to taste.
Divide the tomato sauce between 6 ramekins, add a
tablespoonful of yogurt to each, and then crack an egg on
top. Bake for 8 minutes.
Serve immediately with hot toast, if you like.
Nutrition Info
Serves – 4
HIGH CARB DAY 2

Calories –
342.71
LUNCH
Fat – 23.84
Carbohydrates
– 7.96g
GARLIC BUTTER CHICKEN MEATBALLS WITH Protein – 25.8g
CAULIFLOWER RICE
INGREDIENTS
1 lb (450g) ground chicken (or turkey)
1/2 cup shredded cheese of your choice
(mozzarella, cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1/2 teaspoon red crushed chili pepper flakes,
optional
1 crumbled bouillon cube, optional
1/2 cup chicken stock
Salt and fresh cracked black pepper, to taste
1/2 cup fresh chopped parsley (or cilantro)
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice (we used
Sriracha)
1 medium cauliflower head, grated (or a packet
of riced cauliflower)
INSTRUCTIONS
1. Make cauliflower rice with a large grater or food processor. Transfer to a shallow plate with 1/2 cup water
and cook covered in the microwave for 4 minutes.
2. In the meantime, in a large bowl, combine ground chicken, cheese, grated garlic, Italian seasoning,
crumbled bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your
hands or fork and form medium balls. Arrange on a plate and set aside.
3. Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the chicken meatballs for 8 – 10
minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of
butter and juices. Remove to a clean plate and set aside.
4. In the same skillet melt remaining tablespoon butter; then add lemon juice, chicken stock, hot sauce,
minced garlic, parsley and red pepper flakes (if you want). Cook for 3 or 4 minutes, stirring regularly until the
sauce has reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if
you like.
5. Divide cauliflower rice into meal prep containers. Then top with chicken meatballs and garnish with
lemon slices. Drizzle a little of the sauce over the meatballs and cauliflower rice, or keep the sauce into small
containers. Reheat quickly in the microwave when ready to heat. Enjoy!
Nutrition Info
Serves – 1
LOW CARB DAY

Calories – 261
Fat – 3.9g
BREAKFAST
Carbohydrates
– 44.8g
Protein –9.9g
PORRIDGE
INGREDIENTS
27g Quaker Oat So
Simple sachet
180ml semi-skimmed
milk or water
20g mixed berries (such
as raspberries,
strawberries and
blueberries)
10g blackberries
½ banana, sliced
INSTRUCTIONS
Make the porridge following the Quaker Oats pack
instructions.
Sprinkle over the mixed berries, then the banana.
Alternatively, if you want to do something fun for younger
kids, make a face with 2 banana slices for eyes and a line of
berries for a mouth.
Little help
If you have any leftover berries, they’re great blitzed into a

smoothie, or baked into a crumble.
Serves – 6
LUNCH Calories –
574.45
Fat – 42.88g
TUSCAN GARLIC CHICKEN WITH SPINACH Carbohydrates
– 7.76g
AND SUN-DRIED TOMATOES Protein –
38.39g
INGREDIENTS
6 – 8 skinless, bone-in chicken thighs
1 tablespoon olive oil or butter
1 cup heavy cream
1/3 cup (80ml) chicken broth
3/4 cup grated parmesan cheese
1 tablespoon Italian seasoning
1 teaspoon crushed red chili pepper flakes,
optional
Sea salt and fresh cracked black pepper
1/2 cup Sun-dried tomatoes (chopped)
2 cup Spinach (chopped, packed)
INSTRUCTIONS
1. Place a large non-stick skillet with 1 tablespoon olive oil and 1 tablespoon butter over medium heat. Add the
asparagus and season to taste. Saute until the asparagus is crisp-tender, 4-6 minutes. Remove from the pan and set
aside.
2. In the same pan, add remaining 2 tablespoons butter and add shrimp. Season with salt and pepper, cook 1-2
minutes on one side.
3. Add the minced garlic, Italian seasoning, and onion powder. Stir to combine and flip the shrimp to cook on the
opposite side.
Cook for 1 minute then add 1/4 cup vegetable stock and Sriracha. Allow the sauce to reduce for 1 minute, making
sure not to overcook the shrimp.
4. Push shrimp on the side and add asparagus back to the pan. Stir asparagus to coat them into the sauce and
squeeze half of a lemon over the top of the shrimp and asparagus. Allow reheating for 1-2 minutes. Remove from
heat, garnish with parsley, lemon slices, and red crushed chili pepper if you like. Serve the shrimp and asparagus
immediately, enjoy!
Notes:
You can save time when cooking asparagus by blanching them first in boiling water for 2 minutes then soak in ice
water to stop cooking. Then you can saute asparagus as per the recipe, but quicker to get asparagus crisp-tender.
Try as much as possible to buy wild caught shrimp. Look for medium to large-sized shrimp, because they tend to stay
juicier.
Nutrition Info
Serves –4
Calories –
LOW CARB DAY 305.25

Fat – 14.99
DINNER Carbohydrates
– 16.53
Protein – 28.4g
GARLIC BUTTER SHRIMP WITH
ASPARAGUS
INGREDIENTS
1.5 lbs (700g) medium raw shrimp, peeled
and deveined
1.5 (700g) asparagus (1 bunch) rinsed and
trimmed
5 clove garlic, minced
2 teaspoons onion powder
Salt and fresh cracked pepper, to taste
1/4 cup (60ml) vegetable stock
1 tablespoon Sriracha (or any hot sauce
you like)
Crushed chili pepper flakes, optional
Juice of 1/2 lemon
Fresh chopped parsley or cilantro, for
garnish
INSTRUCTIONS
1. Heat oil or butter in a medium saucepan over medium heat. Add garlic and saute for about a minute, until fragrant.
2. Add the cream and chicken broth. Bring to a gentle simmer, then set heat to low and simmer for about 10 minutes.
The sauce should thicken enough to coat the back of a spoon.
3. Meanwhile, place the chicken at the bottom of your slow cooker. Season lightly with Italian seasoning, crushed red
chili pepper flakes, sea salt, and black pepper. Top with sun-dried tomatoes.
4. When the cream sauce is ready, lower the heat and whisk in the Parmesan cheese, little by little until smooth.
Adjust seasoning if as needed.
5. Pour the cream sauce evenly over the chicken thighs in the slow cooker. Try to get as much sauce as possible on
top of the chicken and less on the bottom.
6. Cook for 3-4 hours on HIGH or 6-8 hours on LOW. When cooking time is over, remove gently the chicken from the
slow cooker and set aside.
7. Turn the slow cooker on HIGH, if it isn’t already. Add the chopped spinach and stir for a few minutes, until the
spinach wilts.
8. Return the chicken to the slow cooker, and spoon the liquid, spinach and sun-dried tomatoes on top, or just pour
them over the chicken when serving. Serve the slow cooker Tuscan chicken over zucchini noodles or cauliflower rice
for Keto and low carb diet, or rice, couscous, or pasta for non-Keto. Enjoy!
Note: Cooking garlic, cream, broth, and parmesan in the pan ensure the cream is well infused with garlic and stays
smooth. If you don’t want to prepare the cream sauce on the side, you can put everything into the slow cooker and
give it a quick stir before cooking.
WEEK
12
HAZELNUTS KIDNEY BEANS
RYE AND SUNFLOWER LOAF TOMATOES
PEANUT BUTTER LIME
BANANA CORIANDER
BLUEBERRIES PLUMS
MAPLE SYRUP
OLIVE OIL CINNAMON
SHRIMP (TOFU VEGE ALTERNATIVE) OATS
SALT BRAN
RED PEPPER QUINOA
JERK SEASONING ALMONDS
CUMIN TURKEY (QUORN STEAK VEGE
ONION ALTERNATIVE)
BELL PEPPER PARSLEY
CHICKEN BROTHER CAULIFLOWER
JASMINE RICE HOT SAUCE
GARLIC CLOVES ROTINI
SALT TOMATO
BLACK BEANS BLACK PEPPER
MANGO CREAM
LIME HONEYDEW MELON
ITALIAN SAUSAGE (QUORN PINEAPPLE
SAUSAGE VEGE ALTERNATIVE) CELERY
BUTTER SPINACH
RED ONION CHICKEN (HALLOUMI VEGE
GREEN PEPPER ALTERNAITVE)
TOMATOES ROSEMARY
CAULIFLOWER ASPARAGUS
TACO SEASONING PESTO
CHICKEN BROTH
CHEESE
CILANTRO
SWEETCORN
SF FLOUR
EGGS
PAPRIKA
AVOCADO
HIGH CARB DAY
Nutrition Info
Serves – 4
DINNER
Calories –
552.18
Fat – 14.67
Carbohydrates
PEANUT BUTTER AND – 80.64
BANANA TOAST Protein – 29.99
INGREDIENTS
1 tbsp hazelnuts
1 slice Tesco Finest dark rye
and sunflower farmhouse loaf
2 tsp smooth peanut butter
½ banana, sliced
a few blueberries
1 tsp maple syrup
INSTRUCTIONS
Toast the hazelnuts in a dry frying pan,
stirring frequently, for 30-60 secs until
golden. Remove from the pan, set aside to
cool, then roughly chop.
Toast the bread and spread with peanut
butter.
Top with the banana and blueberries.
Drizzle with the maple syrup; scatter with
chopped nuts.
LUNCH
Serves – 6
Calories –
574.45
SPICY JERK SHRIMP, RICE Fat – 42.88g
Carbohydrates
AND BLACK BEANS – 7.76g
Protein –
INGREDIENTS 38.39g

1 pound (450g) raw shrimp, peeled and deveined
1/4 teaspoon salt
2 tablespoons Jerk seasoning
1 teaspoon cumin
1 onion, minced
1 green bell pepper, diced
1/4 cup (60ml) chicken broth or vegetable broth
Fresh thyme, for garnish (optional)
2 cups (500ml) chicken broth or vegetable broth
1 cup uncooked Jasmine rice (or any white rice you like)
1/4 teaspoon salt
1 can (15 oz – 425g) black beans, rinsed and drained
1 mango, diced
1 red bell pepper, diced
1/4 red onion, minced
Juice of one lime
INSTRUCTIONS
Shrimp
1. In a medium bowl, add shrimp and combine with Jerk seasoning and cumin. Allow to marinate for a 10 minutes while you
prepare the other ingredients.
2. Heat a large skillet over medium heat with a tablespoon olive oil. Sear shrimp in the skillet (making sure it doesn’t crowd) and
cook on both side for one minute. Add onion and red pepper flakes, season with a pinch of salt. Add green bell pepper and
cook, stirring once or twice, on medium heat, about 3-4 minutes total, until shrimp is pink in color. Deglaze with 1/4 cup chicken
or vegetable broth and give a quick stir. Remove shrimp from the skillet to a plate and set aside.
Rice
3. To the same skillet, add a tablespoon olive oil and uncooked rice. Give a good stir to coat rice with oil and fry for 5 minutes,
stirring frequently. Add chicken broth and bring to boil. Reduce heat to low boil simmer. Cover the skillet with the lid. Simmer
for 10-12 minutes, covered, until the rice is cooked through. You might add 1/2 cup water if your rice is not completely cooked
through.
Salsa
4. In the meantime you can prepare the mango salsa by dicing and combining all ingredients. Set aside in the refrigerator.
Final steps
5. When rice is done. Mix in drained black beans into the cooked rice. Stir well to combine.
6. Add the cooked shrimp to the skillet with rice and gently reheat with a quick stir. Adjust seasoning with salt and fresh cracked
pepper and garnish with fresh thyme. Serve the shrimp and rice with salsa. Enjoy!
DINNER Serves – 3
Calories – 696
SAUSAGE TACO Fat – 18.9g
Carbohydrates
CAULIFLOWER RICE SKILLET – 20g
INGREDIENTS
Protein – 40.9g
1 lb (450g) ground Italian sausage

1 tablespoon butter
1/3 cup diced red onion
1/3 cup diced green pepper (or Jalapeño)
1 medium can diced tomatoes or 3 tomatoes,
seeded and diced
1 12 oz bag steamed riced cauliflower (or 1
head cauliflower, riced)
2 tablespoons homemade taco seasoning or
taco seasoning packet
3/4 cup chicken broth
1 1/2 cups cheddar cheese, or mozzarella
1/2 cup Monterrey jack cheese
Chopped fresh cilantro, for topping
INSTRUCTIONS
Preheat the oven to gas 6, 200°C, fan 180°C. Line 2 baking trays with nonstick baking
paper. Heat ½ tbsp oil in a frying pan over a medium heat. Fry the pepper for 5 mins,
then add the spring onions and garlic; fry for 2 mins. Transfer to a large bowl; cool for
5 mins.
Add the sweetcorn, flour and paprika to the bowl; season and mix well. Add 3 tbsp
water and 2 eggs and combine.
Divide the mix into 8 equal mounds on the trays, then spread each into a 1cm-thick
circle. Bake for 10 mins, then flip and bake for 8-10 mins until golden.
Meanwhile, mix the salad ingredients in a bowl with ½ tbsp oil; season.
To poach the eggs, bring a large pan of water to the boil, then reduce the heat until
barely simmering. Swirl the water with a wooden spoon to create a whirlpool and
carefully crack 1 egg into the centre; immediately repeat with a second egg. Cook for
3 mins until the whites are just set and the yolks runny. Repeat with the remaining 2
eggs.
Serve 2 fritters each, with an egg on top and the salad alongside. Garnish with lime
wedges, black pepper and extra coriander.
See more Mexican recipes
Nutrition Info
DINNER
Calories – 459
Fat – 21g
Carbohydrates
BAKED SWEETCORN – 51.1g
Protein – 21.3g
FRITTERS WITH SALAD
INGREDIENTS
1 tbsp olive oil
1 red pepper, finely diced
4 spring onions, finely sliced
1 small garlic clove, crushed
325g tin sweetcorn, drained
150g self-raising flour
½ tsp smoked paprika
6 large eggs
For the salad
1 small avocado, peeled and diced
210g tin kidney beans, drained and rinsed
100g cherry tomatoes, quartered
1 lime, ½ juiced, ½ cut into thin wedges
5g fresh coriander, roughly chopped, plus
extra to serve
INSTRUCTIONS
Preheat the oven to gas 6, 200°C, fan 180°C. Line 2 baking trays with nonstick baking
paper. Heat ½ tbsp oil in a frying pan over a medium heat. Fry the pepper for 5 mins,
then add the spring onions and garlic; fry for 2 mins. Transfer to a large bowl; cool for
5 mins.
Add the sweetcorn, flour and paprika to the bowl; season and mix well. Add 3 tbsp
water and 2 eggs and combine.
Divide the mix into 8 equal mounds on the trays, then spread each into a 1cm-thick
circle. Bake for 10 mins, then flip and bake for 8-10 mins until golden.
Meanwhile, mix the salad ingredients in a bowl with ½ tbsp oil; season.
To poach the eggs, bring a large pan of water to the boil, then reduce the heat until
barely simmering. Swirl the water with a wooden spoon to create a whirlpool and
carefully crack 1 egg into the centre; immediately repeat with a second egg. Cook for
3 mins until the whites are just set and the yolks runny. Repeat with the remaining 2
eggs.
Serve 2 fritters each, with an egg on top and the salad alongside. Garnish with lime
wedges, black pepper and extra coriander.
See more Mexican recipes
Nutrition Info

Calories – 345
Fat – 13g
– 45.8g
PLUM AND ALMOND Protein – 10.8g
PORRIDGE
INGREDIENTS
6 small plums, halved and stoned
2 tbsp maple syrup, plus extra to
serve
¼ tsp ground cinnamon
1 orange, zested and juiced
100g porridge oats
50g oat bran
50g quinoa (or more porridge
oats)
1ltr unsweetened almond milk,
mixed with 400ml water
2 tbsp almonds, roughly chopped
INSTRUCTIONS
Preheat the oven to gas 4, 180°C, fan 160°C. Put the plums on a large
baking tray, drizzle with the maple syrup, then sprinkle with the
cinnamon. Toss to coat, then bake for 25 mins. Pour over the orange juice
and bake for a further 5 mins until the plums are soft.
Meanwhile, put the porridge oats, oat bran and quinoa (if using) in a
large nonstick saucepan and pour over the almond milk and water
mixture. Cook over a medium heat, stirring frequently, for 20 mins until
the mix is creamy and thick (reduce the cooking time to 4-5 mins if
substituting the quinoa for additional oats).
Divide the porridge between 4 bowls and top each with 3 plum halves.
Spoon over any cooking juices, drizzle with a little maple syrup, then
scatter with the orange zest and almonds to serve.
Tip: Stir through some nut butter for added protein, or a little cocoa for a
chocolatey treat!
Serves – 4
Calories – 561
DINNER Fat – 41.9g

Carbohydrates
– 7.8g
CHEESY TURKEY MEATBALLS WITH Protein – 43g
CAULIFLOWER RICE
INGREDIENTS
8 oz (225 g) cream cheese
1 tablespoon garlic powder
2 cups (200 g) shredded mozzarella cheese, divided
1 lb (450 g) ground turkey (or chicken)
1 bouillon cube, crumbled
1 egg
½ cup fresh chopped parsley
1 teaspoon salt + fresh cracked pepper
1 tablespoon butter
3 cups riced cauliflower (about 1 medium head)
1/2 cup (125 ml) vegetable stock
1 tablespoon hot sauce of your choice (we used Sriracha)
Juice of one lemon (+ zest, if you like)
Red chili pepper flakes, optional
1/4 cup fresh parsley chopped
INSTRUCTIONS
The meatballs
1. In a medium bowl, combine cream cheese, garlic powder, and 1 cup shredded mozzarella until smooth.
2. In a separate bowl, mix ground turkey, egg, 1 cup shredded mozzarella, crumbled bouillon cube, parsley, salt, and pepper
until evenly combined.
3. Using a cookie scoop or a tablespoon, take a scoop of the meatball mixture and press it flat in the palm of your hand. Place a
spoonful of the cream cheese stuffing in the center of the meat and delicately fold the edges over the cheese, sealing it and
rolling into a ball. Repeat this process with the remaining ground meat and cream cheese stuffing.
4. Melt 1 tablespoon butter in a skillet over medium-high heat. Sear meatballs on all sides for about 10-15 minutes, until cooked
through. Remove to a plate and set aside.
The cauliflower rice
1. In the same pan, melt 2 tablespoons of butter. Add the riced cauliflower and stir to coat in melted butter. Cook, stirring
regularly for 1 minute.
2. Stir in the 1/2 cup vegetable stock, hot sauce, and lemon zest (if using). Cook for one minute to reduce juices then add the
lemon juice.
3. Adjust seasoning as needed. Stir in the parsley. Return the meatballs over cauliflower rice and reheat quickly. Serve with fresh
cracked black pepper, red chili pepper flakes, and parmesan if you like. Enjoy!
Note: To make the meatballs juicier, you can mix in 1/3 of ground pork meat.
Nutrition Info

Calories –
571.02
LUNCH Fat – 46.3g

Carbohydrates
SAUSAGE PASTA IN CREAM – 16.55g
Protein – 23.02
CHEESE TOMATO SAUCE
INGREDIENTS
8oz (225g) dried rotini or fusilli pasta
1 lb (450g) Italian Sausage
1/2 medium onion, thinly sliced
1 tablespoon garlic powder (or 3 garlic cloves,
minced)
1 (8 oz – 225g) can ground tomato
4 medium Roma fresh tomatoes, diced (or 1
small can petite diced tomatoes)
1/2 cup cream cheese
1 cup (250ml) chicken broth
2 cups heavy cream
1/4 cup parmesan cheese
INSTRUCTIONS
1. Turn the Instant Pot to saute mode. Allow to warm up and add olive oil and onions,
and cook until slightly soft.
2. Add sausage, break up with a spatula, and cook until it’s no longer pink, stirring
frequently to make sure it doesn’t stick to the insert. Press CANCEL to stop the saute
mode.
3. Add pasta over sausage, then add the ground tomatoes, diced tomatoes, garlic
powder, salt, pepper, Italian seasoning, and cream cheese and chicken broth. Do not
stir, but press lightly with a spoon to ensure pasta is completely covered with sauce
and water.
4. Place a lid on the Instant Pot, close, and make sure the vent is set to SEALING
position. Hit PRESSURE COOK for 5 minutes. When pressure cooking is done, do a
quick release, then carefully remove the lid and hit CANCEl to turn the Instant Pot off.
BREAKFAST
Serves – 4
Calories – 45
Fat – 0g
Carbohydrates
ZINGER SMOOTHIE – 10.5g
Protein – 0.8g
INGREDIENTS
150g (5oz) honeydew or galia
melon, deseeded and roughly
chopped
300g (10oz) pineapple, cored and
roughly chopped
1 celery stalk, roughly chopped
4cm piece (2in) ginger, roughly
chopped
30g (1 1/4oz) spinach
INSTRUCTIONS
Put all the ingredients in a blender
with 300ml (1/2pt) iced water.
Whizz for 1 minute, or until
completely smooth.
To serve, divide between four tall
glasses.
Serves – 6
Calories – 321
LUNCH Fat – 17g

Carbohydrates
– 3g
Protein – 35g
BUTTERY GARLIC HERB CHICKEN WITH
ASPARAGUS
INGREDIENTS
3-6 chicken thighs, bone-in, skin-on
1 tablespoon freshly chopped oregano
1 teaspoon fresh rosemary, chopped
1 teaspoon fresh thyme, chopped
1 pound asparagus, ends trimmed
1/2 teaspoon paprika
Salt and pepper, to taste
1/4 cup (60ml) chicken broth, or water
Slices of fresh lemon, for garnish
INSTRUCTIONS
1. Pat dry chicken thighs with paper towels. Season chicken with salt, pepper, and paprika on both sides.
2. Melt 2 tablespoons butter in a large skillet over medium heat. Add garlic, oregano, rosemary, and thyme and
quickly stir until fragrant, be careful not to burn.
3. Lay chicken skin side down in the skillet and cook for 5-6 minutes then flip and cook another 5-7 minutes, until
cooked through and a cooking thermometer displays 165°F (75°C). If chicken browns too quickly, lower the heat.
4. Remove cooked chicken thighs from the skillet and set aside on a plate. Melt the remaining 1 tablespoon
butter in the same skillet. Once the butter is melted, add asparagus to the pan and season with salt and pepper.
Saute asparagus for 4-6 minutes or until tender. Deglaze with chicken broth or water and give a quick stir to coat
the asparagus. Reduce the sauce for one minute more.
5. Return chicken thighs back to the pan for a couple of minutes and serve your buttery garlic herb chicken with
asparagus immediately garnished with fresh herbs and lemon slices. Enjoy!
LOW CARB DAY
Nutrition Info
Serves – 2
Calories – 361
DINNER Fat – 17g

Carbohydrates
– 8g
Protein – 40g
BUTTERY GARLIC HERB CHICKEN WITH
ASPARAGUS
INGREDIENTS
2 drops olive oil
2 x 140g fresh tuna fillets
1 ripe avocado
½ tsp English mustard powder
8 romaine lettuce leaves
16 cherry tomatoes, halved
INSTRUCTIONS
1. Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each
side. Transfer to a plate to rest. Halve and stone the avocado and scoop the flesh into a small
bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like
mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the
lettuce leaves, and tomatoes. Slice the tuna (it should be slightly pink inside) and arrange on
the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes
and a few extra capers. To eat, roll up into little wraps.
CLICK HERE TO RETURN TO WORKOUT PLAN
GLUTE BRIDGES
COPYRIGHT OF COMPOSE LTD

Lie face up on the floor, with
your knees bent and feet flat
on the ground. Keep your
arms at your side with your
palms down.
Lift your hips off the ground

until your knees, hips and
shoulders form a straight line.
...
Hold your bridged position for a couple of seconds before easing back down.
Bodyweight SINGLE LEG DEADLIFT (PER SIDE)
Balancing on one foot with your opposite knee bent and
raised to hip height, lift your arms overhead so your biceps
are by your ears. Bend from the hips and lean forward so
your torso is parallel to the floor – as you do so, extend your
lifted leg behind you at hip height, keeping both knees
slightly bent. Hold for a count of one, then return to the start
Bodyweight Y Squats
Begin with your feet slightly wider than hip's width apart and
toes pointed slightly outward. Raise your arms up until your
upper arms are even with your ears. If this is too difficult,
rest your hands on your hips.
Keeping weight in your heels, sit back into a deep squat.
Make sure your knees do not go beyond your toes or roll in
or out of alignment. Keep your abs engaged as you squat.
Deepen your abdominal engagement as you press through
your heels to return to standing, completing one rep.
Bodyweight Shoulder Taps
In a plank, alternate bringing your hand to the opposite
shoulder without allowing your torso to twist.
Bodyweight Lunges
Start with your feet a little apart – say two fist widths –
toes pointing forward.
Take a large step forward with your right leg, and
lower your body until both legs form a 90 degree angle
and you’re in a deep lunge. Your back knee may come
close to the ground, but don’t let it touch. Be careful
not to let your front knee travel forward of your toe,
and keep it in line with your ankle.
Push up and forward with your back leg until you are
standing in the starting position again.
SINGLE LEG GLUTE BRIDGE
Lie on your back with knees bent, feet shoulder-width
apart and 12–16 inches from glutes. Lift your right leg
so it's straight up in the air at hip height with your foot
flexed. Keeping your upper back on the floor, engage
your glutes, drive through your left heel, and raise your
hips off the ground until your knee, hips, and
shoulders form a straight line. Keep your core engaged
the entire time. Pause at the top, squeezing your
glutes for one to two seconds. Then lower back down
to the start. Complete all your reps, then switch legs.
Bodyweight Back Extensions
Move Targets: Lower body part muscles and
abdominals
Step 1: Begin by lying face down and increasing your

arms get into the front of you.
Step 2: Press your shoulder blades along and carry

your arms, chest, and legs off the ground.
Step 3: Hold position for sixty seconds, keeping your

be and your arms extended to get into the front of you.
Modification (Beginner): carry simply your legs and

chest for thirty seconds then carry simply your arms for
thirty seconds.
Bodyweight Yoga Squat
1) Begin on feet, crouched down with tailbone between
ankles and hands in prayer at chest.
2) Continue to press hands firmly together while at the

same time pressing elbows against inner thighs.
3) Return to standing position and complete number of

reps as instructed.
Bodyweight Elbow to Knee
In a plank position, bring your left knee to your left
elbow; then return the left leg back to plank position.
This completes one rep. Repeat this action on the right
side.
Bodyweight LUNGE
Bodyweight Bob & Weave
This is a two-part squat. Begin with feet together. This
variation should be a smooth transition from glute to
glute.
Shift your weight into your right glute as you step the
left leg out to the side.
In a smooth motion, lower down into a squat while
shifting your weight into the left glute.
Close the legs together and stand up.
Repeat while moving in the opposite direction.
Challenge this squat variation by holding onto a

dumbbell or kettlebell at chest level.
PULSING KICKBACKS
Donkey Kick Pulses. Begin on all

fours and lift your right leg off the
floor until your knee is in line with
your hip. Flex your foot and
squeeze your glute to raise your
heel an inch toward the ceiling.
Continue these small, concentrated
pulses.
Bodyweight Cossacks
A Stand in an upright position with feet relatively close
together.
B Step out to the side with the right foot, flexing knee
and hip to lower into a squat position. Simultaneously,
keep left leg fully extended and as you near bottom of
squat transition weight to the heel of left foot, lifting
toes. Reverse the movement and return to starting
position. Complete all reps to the right before
switching sides.
Bodyweight Hip Openers
Begin on your hands and knees on your mat. Draw
your right knee up between your hands while
extending your left leg behind you, the top of your foot
and shin pressing into the floor
eg Deadlift
Lift your chest toward the sky and keep your spine
straight. Focus on squaring your hips forward and
lowering your tailbone toward the floor.
Hold for 30 to 60 seconds, then repeat on the other
tensions side.
nge with a Reach

ountain Climbers
g with Rotation
Lunge with Reach

ody Mountain Climbers
eg Deadlift with Overhead Reach
mber Push Ups

nk with Extension
Bodyweight Wall Slides
Push Up Stand with heals, butt, upper back, and shoulders
eg Up andagainst
Down aDogs
flat wall. Lift your arms out to your side with
Mountainyour
Climbers
elbows against the wall and and hands up and
ncer Push Ups
against the wall. Slide your arms up and down,
Lunge and Hop
mimicking a shoulder press pattern. However, do not
Diagonal compensate by arching your back. You should feel a
Lunge with Reach
strong activation in the middle of the back—not in your
ody Extension
Lunges shoulders or upper traps. If too difficult, you can
regress it by moving your feet a bit out from the wall.
eg Burpee
n Climber Push Ups
Bodyweight Push Ups
Incline Push-up: Find a medium height bench and do
push-ups as you normally would
Push-up from the knees: Again do push-ups as you

normally would but perform them from the knees.
Negative Push-up: In a normal push-up position lower

yourself down slowly until you hit the ground then get
yourself up again in a normal push-up position.
Single Push-up: Perform one full push-up, rest then do

one again.
Bodyweight Side Lunge with a Reach
Start with your feet directly under your hips. Step your
right foot wide to the side, coming into a lunge with
your left fingers touching your right foot. Your right
knee shouldn't go beyond your right toes.
Push into your right foot to return to standing, then
lunge sideways to the left to complete one rep.
Bodyweight Slow Mountain Climbers
Start in plank with your shoulders over your hands.
Bring your left knee forward toward your chest, pulling
your abs to your spine to deepen the ab work, holding
the position for 2 to 3 seconds.
Switch legs, bringing the right knee forward while
moving the right leg back. This completes one rep.
Bodyweight Scissors
Lay on your back and lift one leg 6 inches off the floor.
Bring the other leg up to 90 degrees. Do scissor kicks
and remember to pause before switching legs.
Bodyweight Side Shuffles
When doing the Side Shuffle remember to:
bend your knees

keep your head up
don’t cross over feet
Here are the steps to performing the Shuffle, or Side
Shuffle exercise. Master the movement by going
slowly at first, instead of reinforcing improper
techniques.
Make a choppy, lateral step to the right with your right

foot.
Carry your left foot to where your right foot was.
As your left foot comes down, again move your right
foot further right.
Again carry your left foot over to where your right foot
was.
When you have covered enough distance, switch back
and go the other way.
Remember to keep your feet parallel to the direction
you are moving.
The Shuffle exercise gets harder the further you go,
and the quicker you move your feet.
Bodyweight High Knees

Run in place while lifting your knees high to the level of
your waist. Engage your abs as the knee comes up.
Pump your arms to warm up your upper body.
Bodyweight Cross Overs

Lie flat on the floor with your lower back pressed to the
ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your
knees in towards your chest and lift your shoulder
blades off the ground, but be sure not to pull on your
neck.
Straighten your right leg out to about a 45-degree
angle to the ground while turning your upper body to
the left, bringing your right elbow towards the left knee.
Make sure your rib cage is moving and not just your
elbows.
Now switch sides and do the same motion on the other
side to complete one rep.
PLANK
To ensure you're getting the maximum benefit from the
core muscles make sure you're not sticking your bum
in the air and your back is flat.
Don't let your head drop as you perform a plank -
ensure your head and neck are in line with your back
so you're looking at the floor.
Although it's important to concentrate on perfect form,
don't forget to breathe as lack of oxygen can cause
dizziness or nausea.
WALL SIT
Lean back against the wall with your torso, with your
feet shoulder-width apart. Then press back and slide
down the wall until your thighs are parallel with the
ground. Your knees should be above your ankles and
bent at right-angles. Keep your head, shoulders and
upper back against the wall and hold the position.
Bodyweight Side Plank

Come into a side plank on your right side, with your
feet stacked one on top of the other and your weight
on your right elbow with your fingers reaching away
from your body, palm down.
Place your left arm behind your head, and inhale to
prepare.
Exhale and pull your navel to your spine to engage
your deep abs, and rotate your left rib cage toward the
floor. Stay there for a second, and deepen your
abdominal connection, pulling your navel in toward
your spine even more.
Return to starting position, and then switch sides to
complete one rep.
Bodyweight Double Lunge with Reach

• From a standing position, take a long step forward
with your left foot.
• Keeping both feet pointed forward, drop into a lunge

position, bending your left knee about 90 degrees and
lowering your right knee till it’s almost touching the
floor. From this position, squeeze your glutes together.
• Maintaining this position in the lower body, look

upward, place your palms together, and reach both
arms overhead with your elbows straight, allowing the
chest to open and the upper back to arch backward
slightly.
• Slowly lower your arms and step your right foot

forward and even with your left.
Bodyweight Cross Body Mountain Climbers

From a high plank position with your body straight,
hips level, and core braced, lift right leg and draw right
knee toward left elbow. As you return right leg to
plank, lift left leg and draw left knee toward right
elbow. Continue to alternate.
Bodyweight SINGLE LEG DEADLIFT (PER SIDE) with

Overhead Reach
Stand tall and tight (the way you would hold your body
in a plank, only standing).
Press your working leg’s foot hard into the floor. Slide
your non-loaded leg back behind you while keeping
that ankle dorsi flexed (your toes flexed toward your
shin). Your toes should be just a few inches off of the
floor.
Inhaling through your nose, slowly hinge at the hips to
lower your torso forward, toward the floor, and
simultaneously bend your front knee. Let your back leg
raise as far as is comfortable while making sure to
maintain a neutral spine.
Keep the hips and shoulders level with the floor. Exhale
with a tension breath and press the working foot into
the floor to return to standing.
Bodyweight Squat Thrusts

Stand tall with your arms at your sides.
Squat down quickly and plant both hands on the
ground just in front of your feet.
Once you’ve securely planted your hands, quickly hop
both feet back to a straight-arm plank position.
Immediately after your feet touch the ground, hop them
back up to your hands.
Stand up completely and repeat for the desired
number of repetitions.
Bodyweight Dirty Dogs

Start standing with your feet hip-width distance apart,
hands on the hips.
With your core engaged and a solid standing right leg,
lift your left leg out to the side, squeezing your waist
and hip.
Lower the left leg down, barely touching the ground
with your left toes, then lift that leg again.
This completes one rep.
Bodyweight Burpees
One of the most effective full-body exercises around,
this one starts out in a low squat position with hands
on the floor. Next, kick the feet back to a push-up
position, complete one push-up, then immediately
return the feet to the squat position. Leap up as high
as possible before squatting and moving back into the
push-up portion of the show.
KNEE TO JUMP SQUAT

Preparation
Kneel on floor with knee pads, feet extended behind

body. Begin upright with hips extended.
Execution
Swing arms and hips back. Quickly swing arm

forward. As arms continue to travel upward forcefully,
extend hips so knees and feet along entire body is
thrown upward. Then swiftly pull legs forward and land
on feet with arms in front of body. Kneel back down
on floor and repeat.
Bodyweight Side Plank with Extension

Start in a side elbow plank on your right side.
Lower your hips slightly and then lift your pelvis up,
feeling the right side of your body engage, especially
your abs. This completes one rep.
Lower your hips, and raise your pelvis and keep
pulsing for 20 reps, then switch sides.eps.
Bodyweight Jump Squats

Begin with the feet slightly wider than your hips,
bend your knees, and keeping your weight in your
heels, squat.
Jump up as high as you can, and bring your feet
together so they touch.
Land quietly back into a squat. This makes for one
rep.
Squat Pulses
To do Squat Pulses, stand with your feet between hip-width and
shoulder-width apart. Then sit your butt back and sink into a
squat. Keep your chest up and your core braced. You can reach
your hands out in front of you or keep them in at your chest.
From the squat, pulse up and down, coming up toward the top of
the squat and then sinking back down to about parallel. Keep
your chest up and your heels down as you pulse. Make sure you
continue to sit your butt back as you stay in the squat and pulse.
Stay within that working range, sometimes doing bigger

movements and sometimes doing smaller pulses right around the
bottom of the squat.
Bodyweight Single Leg Up and Down Dogs
Start in a Downward Dog pose, actively pushing
your weight into your heels while reaching your
tailbone to the sky. Lift your left leg up squeezing
the left glute.
Exhale rock your weight forward over your hands,
draw your left knee toward your nose pulling your
abs to your spine to round your back.
Inhale and lift your left leg up as your push your
weight back into your heels. This complete one rep.
Bodyweight Figure 4 Mountain Climbers
1. Begin in a deep runner’s stance with both hands
on the ground, shoulder-width apart.
2. Keeping abs tight, jump and switch feet as fast
as you can.
3. Land gently with the opposite foot forward.
4. As soon as your feet touch down, jump quickly
and switch feet again.
5. Land gently with the original foot forward.
Bodyweight Breakdancer Push Ups
Set up: Begin in a push-up position with your
hands and feet shoulder-width apart.
Action: Perform a push-up, and at the top of the

repetition, rotate your entire body toward your left
side, driving your right knee to your left elbow while
keeping your left hand touching your jaw. Reverse
this motion by rolling back to the push-up position.
Perform another push-up and repeat this action on
the opposite side, touching your left knee to your
right elbow.
Bodyweight Reverse Lunge and Hop

Come into a lunge with your right leg back. Swing
your right leg forward to hop up on your left foot,
and land softly back in a lunge.
Bodyweight Skaters
Start in a small squat. Jump sideways to the right,
landing on your right leg. Bring your right leg
close to your left ankle, but don't let it touch the
floor.
Reverse direction by jumping to the left with your
left leg to complete one rep.
Bodyweight Reverse Diagonal Lunge with Reach

STEP 1
Stand with your feet hip-width apart and your
arms fully extended at sides.
STEP 2
Take large step forward and descend into a lunge
position, bending your front knee 90 degrees.
Fully extend arms and reach down as far as you
can toward your front toe. Pause and return to the
start and repeat with your other leg.
Bodyweight Cross Body Extension

Start in the Push Up hold position and then raise
opposite arm and leg as high as possible.
Hold for a few seconds and then repeat on the

other side.
Most people find one side weaker than the other,

if this is the case practice twice as many on that
side.
Bodyweight Jumping Lunges

Stand with your feet together and your knees
soft. Jump and come into a lunge with your left
leg forward.
Push off with both feet, jumping them together,
then hopping into a lunge with your right leg in
front.
Jump your feet back together to complete one
rep.
FLOOR TOUCH SQUAT

Stand with feet apart and arms relaxed
Bend your knees to hop, and flex your hips into a
squat when landing, with feet slightly wider than
shoulder-width. Gently touch your hands to the
ground.
Jump back up, then return to the starting
position.
When squatting down, make sure that your
knees are open out following your toes and not
going past the toes.
Keep your back straight. Keep it consistent and
smooth
Bodyweight Single Leg Burpee

Set Up: Stand with your weight entirely on one
leg, and bend your opposite knee to lift your foot
from the floor.
Action: Bend your standing leg and squat, placing

your hands on the floor under your shoulders.
Jump your leg behind you to bring your body into
a straight line, then immediately hop it back
towards your hands and explode upwards into
the air. Continue, switching legs with each rep.
Tip: This move requires pristine balance. If you

find it too intense the first time around, cut the
jump out at the end.
Bodyweight Mountain Climber Push Ups

To do Mountain Climber Push Ups, each rep will be push up, knee,
push up, knee, push up. That will be one rep if you are advanced.
Beginners can take out 1 or even 2 of the push ups and/or do them
from their knees.
To start, set up at the top of a Push Up with your hands outside your
chest and your body in a nice straight line down to your heels.
Then perform a Push Up, dropping your chest to the ground before
pressing back up and fully extending your arms. Make sure your body
moves as one unit and that your butt doesn’t go up in the air or your
hips don’t sag toward the ground.
At the top of the Push Up, then drive one knee in toward your chest.
As you pull the knee in, don’t let your butt go up in the air.
Extend the leg back out and place the foot back down. Perform
another Push Up then tuck the other knee in. Do one final push up for
one rep.
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Cool Down Stretches & Exercises

Make sure you carefully learn some cool down stretches and exercises that you use after every
workout. Why? This is a great way to prevent injury and also let your muscles relax after an
intense workout!
Once you have finished any form of physical activity, you should gradually allow your heart rate
and breathing to lower to a comfortable level, where talking can be performed with ease. Light
aerobic exercise such as walking or easy indoor cycling are good, as both of these will allow you to
hydrate yourself and also put on warm clothing.
Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes
through your nose, and out via your mouth.
Easy - Lying Straight,
Easy - Calf Raise Down
Leg to Chest
Stand on a raised platform, on the
Lie comfortably on
balls of your feet, holding onto a
your back,
secure object for balance.
concentrating on
keeping both your head
Exhale, slowly dropping your
and buttocks in contact
heels down towards the floor and
with the floor.
allowing your toes to raise
naturally. Slowly extend one leg upward, grasping it with both
hands, either around the calf, the hamstrings, or a
This movement can be performed combination of both.
using either one or both feet.
Aim to pull your leg toward your chest, keeping it
straight. When the tension builds up in your
hamstrings, relax the stretch a little by contracting
your quadriceps on the same leg.
If necessary, use a towel wrapped around your foot,

in order to keep your head on the floor.
Easy - Stretch Lying
Lie on your side, aiming to keep both the knees and the inside of your thighs together. Extend the lower leg out
straight, keeping the top leg bent, and one hand grasping the foot. Exhale, pulling the foot toward your buttock while
you slowly push your pelvis forward. Use a towel wrapped around your foot if you can't reach your foot comfortably.
Easy - Toe Grab
Begin this stretch with your heels together, holding both feet with your hands.
Lean forward from your hips, gradually increasing the stretch by bringing your heels
closer to your groin, and your chest closer to your feet.
Make the movements small and controlled. Avoid bouncing and excessive upward
pressure on your feet.
Moderate - One Leg Over
Sit on the floor, with one leg straight, toes pointing upward.
Cross the other foot over the knee of the straight leg, aiming to place that foot
flat on the floor.
Place the elbow and forearm of the opposite arm of the bent leg on the outside
of the bent knee.
Exhale, slowly pulling the bent knee across your body.
Moderate - Looking at Ceiling
Begin the stretch by kneeling on the floor, holding your heels with both hands.
Slowly exhale, lifting your buttocks up and forward while taking the head
backward, in order to arch the back.
Easy-Moderate - Lying Trunk Twists
Lie flat on your back, with both hands extended straight out to your
sides.
Slide both legs up towards one arm, aiming to keep the knees together,
whilst allowing your lower body to naturally twist around.
Can be performed with either bent or straight legs.
Easy - Upper Back-Leg Grab
While seated, exhale, bending forward, and hugging your thighs underneath with both
arms.
Keep your feet extended out as you pull your chest down onto your thighs, keeping
both knees together.
While in this position, you can also stretch your rhomboids, by aiming to pull your
upper back away from you knees while still grasping your legs.
Moderate - Upper Back Prayer
From a kneeling position, extend both hands out, fingers pointing forward.
Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch
in your upper back and shoulders.
Exhale, gently easing your chest down toward the floor.

MEAL PREP GUIDE written by Jordan Hayward

HOW DO I MEAL PREP!?
For obvious reasons, planning is key when it comes to meal prepping. Keeping things organized
will make for the quickest and easiest prep. First things first, decide on what your nutritional goals
are. Your meal prep is going to be significantly different if you’re an 18 year old girl trying to get
healthy vs. a 32 year old guy trying to get in those gains.
Decide on your meals for the week before you hit the grocery store so that you know exactly what
you need. Things can start to taste ‘bleh’ if you’re eating the same meal every single day of the
week. A good way to start is to create a combination of 1 Carb + 1 Protein + 1 Green. You can
obviously alter this if you’re on a low carb kick and whatnot. Here are some general ideas:
Carbs: Quinoa, Brown Rice, Sweet Potato, Lentils, Whole Wheat Pasta
Protein: Chicken, Turkey, Meatballs, Lean Beef, Salmon, Tuna, Eggs, Beans
Veggies: Broccoli, Green Beans, Brussel Sprouts, Snap Peas, Kale, Spinach
Where do I start?
Once you’ve decided on your meals for the week and have bought all the necessary ingredients, it’s
time to cook. I cook in the following order: meats, carbs, veggies.
Meats
I like to get all the meat out of the way first. Your oven is your best friend. It’s the cleanest and
quickest way to get your meat cooked. It’s going to get super time consuming and messy if you
cook everything on the stove. I roast two whole chickens and made mini meatballs out of lean
ground beef (also baked). The meat takes a while to cook which leaves you with time to get other
things done.
Carbs
If you’re going with quinoa, brown rice, pasta, or any other carb that needs to be boiled then that
should be step 2. Set timers or write down times so you know how long everything has been
cooking. Try to keep this chaos as organized as possible! If you’re cooking up some sweet potato,
now is the time to clean, peel, and chop. Get it chopped, seasoned and on a baking tray so that you
can pop it in the oven once the meat is done.
Veggies
Clean, cut, and season your veggies. If you’re going to cook them on the stove, do it now! If you’re
going to roast them, prep them so that they’re ready to go in the oven once the meat is out. FYI – I
prep ALL my veggies for the week on Sunday night. That’s why there’s containers of carrots and
whatnot. If you keep everything washed and cut, it literally takes a few minutes to put a meal
together. A salad or stirfry will be quick, easy, and best of all…. you’ll have ZERO mess. It’s also
great for when you’re looking for something to munch on. If your veggies are clean and cut, you’re
more likely to eat them.
How many people is this for?
This is for 1 person for 3 days worth of lunches and dinners. I like to cook my breakfast fresh every
morning. The cut veggies are primarily used for dinners and salads. It’s quick and easy to prepare
meals when all your ingredients are prepped and it’s just a matter of tossing them in.
How do you store everything? / Where did you get your containers?
I use food containers that I bought from a local restaurant supply shop. They are reusable,
microwave and dishwasher safe, and BPA free.
How do you store it in the fridge?

See picture below. I know the first three columns are lunches for M,T, & W. The last two have
veggies in them and are labeled.
How long does it take?

To prepare everything pictured, it takes about 2 hours on Sunday. My mid-week meal prep on
Wednesday takes about 45 minutes since the bulk of the prep is done on Sunday.
What do I do on Wednesday?
Good question. This meals in the picture will last M-W. On Wednesday, I’ll prep meals for T-F but
because the majority of the prep was done on Sunday, it’s much faster with minimal clean up. I’ll
usually cook up some more meat and roast some of the veggies that I washed and cut on Sunday.
Quinoa and brown rice will stay good in the fridge until Friday so if you cook up a big batch on
Sunday, it’s just a matter of portioning it in containers on Wednesday. Alternately, you could also
cook up a new batch on Wednesday. Quinoa is my carb of choice and only takes 15 minutes to
cook. I prefer to cook a new batch but there’s no harm in cooking a larger batch on Sunday.
Warm Up Stretches
Easy Calf Correct Foot Position
Foot alignment should be shoulder width apart, you can confirm this by
standing either side of a straight line on the floor.
When you take your rear foot back, it should not cross or move away from the
midline, your foot should be pointing forward with your heel either flat on the
floor, or raised if aiming to develop the stretch.
Your front leg should bend so that when you look down over your knee, you
can see the tip of your toes. Lean forward aiming to keep a straight line with
your heel, hip and head.
Easy Soleus
Easy Normal Stretch
1. Stand with both feet flat
on the floor, pointing 1. Stand with your feet shoulder-
forward, half a stride apart. width apart, one foot extended
half a step forward.
2. Keeping your back 2. Keeping the front leg straight,
straight, with your hands on bend your rear leg, resting both
your hips, exhale and lower hands on the bent thigh.
yourself down, resting your 3. Slowly exhale, aiming to tilt
bodyweight on the rear foot. both buttocks upward, keeping the
front leg straight, and both feet flat
Easy Quadriceps Standing on the floor, pointing forward.
4. Inhale slowly, and relax from
1. Stand holding onto a secure object, or have one hand the stretch. Repeat the stretch
raised out to the side for balance. again, this time beginning with the
toes of the front foot raised toward
2. Raise one heel up toward your buttocks, and grasp the ceiling, but keeping the heel on
hold of your foot, with one hand. the floor.
3. Inhale, slowly pulling your heel to your buttock while

gradually pushing your pelvis forward.
4. Aim to keep both knees together, having a slight bend

in the supporting leg.
Easy Side Lunge
1. Stand upright, with both feet facing forward, double shoulder-width apart.
2. Place your hands on your hips, in order to keep your back straight, slowly
exhale, taking your bodyweight across to one side.
3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you
increase the stretch, the foot of the bent leg should point slightly outward.
4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to
the sides.
Moderate Leg Over
1. Lie on your back, extending your left arm out to the side, while taking
your left leg over your right, bringing the knee inline with the hips.
2. Keeping your right leg straight, use your right arm to push down on the
knee of the left leg, exhaling slowly as you stretch.
Easy Fetal Position
1. Lie on your back, keeping your head on the floor.
2. Slowly pull both legs into your chest, and secure them there by wrapping your arms
around the back of your knees.
3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor.
4. You can stretch your neck, once in this position, by slowly tilting your chin to your
chest.
Easy Lower Back-Cat Stretch
1. Adopt a position on all fours, point your fingers forward and your toes
behind.
2. Start with a flat back, and then drop your head downward, pushing your
shoulder blades upward and outward as you elevate your upper back.
Easy Spine curve
1. Begin the stretch by laying on your front, with your hands close to your
chest, fingers pointing upward.
2. Exhale, pushing yourself up with your arms and contracting your

buttocks while keeping both feet firmly on the floor.
3. Look up toward the ceiling, to also feel the stretch in your neck.
Easy Bar Twist
1. Stand with both feet facing forward, double shoulder-width apart, with
legs slightly bent.
2. Use the bar to keep your upper body straight, with elbows high, as you
slowly twist around in both directions.
3. Avoid moving at speed, or forcing the stretch

COMPOSE LTD
BEGINNER HIIT WORKOUT 1

18 minutes total
START
JUMPING JACKS
30 SECONDS
REST 10 SECONDS
+,*+.1((6
306(&21'6
REST 10 SECONDS
REVERSE LUNGE WITH KNEE DRIVE

206(&21'6 (EACH SIDE)
REST 10 SECONDS
PLANK STEP OUTS

30 SECONDS
REST 2 MINUTE, REPEAT 5 TIMES.

FINISH
COMPOSE LTD

14 minutes total
START
JUMPING TWISTS
30 SECONDS
REST 10 SECONDS
SQUAT AND KICK

206(&21'6
(ALTERNATING)
REST 10 SECONDS
JUMPING SQUAT
30 6(&21'6
REST 10 SECONDS
BUTT KICKS
30 SECONDS

FINISH
COMPOSE LTD

18 minutes total
START
REVERSE BRIDGE
30 SECONDS
REST 10 SECONDS
SIDE PLANK
ABDUCTION
(EACH SIDE)
20 SECONDS
REST 10 SECONDS
STANDING KNEE
TO ELBOW
30 6(&21'6
REST 10 SECONDS
SCISSORS
30 SECONDS

FINISH
COMPOSE LTD
INTERMEDIATE HIIT WORKOUT 1

21 minutes total
START
STEP OUT BURPEE
30 SECONDS
REST 10 SECONDS
KNEELING BRIDGE
45 SECONDS
REST 10 SECONDS
KICKBACK
25 SECONDS
(EACH LEG)
REST 10 SECONDS
FLOOR TOUCH SQUAT

30 SECONDS
REST 10 SECONDS
SIDE LUNGE
30 SECONDS
EACH SIDE
FINISH
COMPOSE LTD

24 minutes total
START
SINGLE LEG BRIDGE
30 SECONDS (EACH SIDE)
REST 10 SECONDS
BIRD DOG
30 SECONDS
(ALTERNATING)
REST 10 SECONDS
KICKBACK
35 SECONDS
(EACH LEG)
REST 10 SECONDS
LUNGE
25 SECONDS
(EACH LEG)
REST 10 SECONDS
BUTT KICKS
45 SECONDS
FINISH
COMPOSE LTD

19 minutes total
START
SQUAT AND KICK
456(&21'6
(ALTERNATING)
REST 10 SECONDS
REVERSE BRIDGE
45 SECONDS
REST 5 SECONDS
SIDE PLANK
ABDUCTION
(EACH SIDE)
15 SECONDS
JUMPING SQUAT
30 6(&21'6
FINISH
Glute Activation
CHOOSE 3 OF THE FOLLOWING BEFORE EACH LEG
SESSION. PERFORM 30 SECS OF EACH (EACH SIDE IF
ALTERNATING), REST 1 MIN, REPEAT 3 TIMES.
Double Leg Bridge

Position and Movement: Supine, keep heels close to the glutes.
Keep hips level. Abdominals engaged with a neutral pelvis. Focus on
stabilizing legs through the glutes instead of the hamstrings. Raise and
lower hips slowly and with control.
Reps: 8-10 times
Single Leg Bridge

Position and Movement: Same as double leg bridge, but only one leg
is fixed on the ground. Other leg remains lifted off the floor ideally 90
degrees. The lifted leg should be straight with a flexed foot.
Reps: 8-10 times each side
Fire Hydrants
Position and Movement: On all fours, hands directly under shoulders
and knees over hips. Abdominals are engaged. Lift leg up and out
maintaining 90 degrees of hip flexion and knee flexion. Avoid rotating
hips or arching back as you lift the leg. Goal is to lift thigh to level of
torso. Foot is flexed the entire time.
Reps: 8-10 lifts
Sets: 2-3 on each side
Clam Level 1
Position and Movement: Sidelying, heels are in line with the gluteals.
Make sure the hip flexion is only at 45 degrees. Knees flexed to 90
degrees.
Abdominals engaged with a neutral pelvis. Keep hips stacked, don’t
allow them to rock open. Abduct the top leg. At peak height, your
positioning resembles an open clamshell. Feet remain in contact
throughout arc.
Clam Level 2
Position and Movement: Advance to level 2 by lifting lower legs up to a
45 degree angle.
From this lifted position, abduct the top leg. Pause at the top and
slowly and with control lower top leg. Feet remain in contact the entire
time.
Clam Level 2 with Knee Extension
Position and Movement: Align the body as for Clam Level 2. Abduct top
leg. Hold this open clam shell position and add knee extensions. The
bottom leg remains lifted the entire time.
Clam Level 2 with Small Ball at Feet

Position and Movement: Align the body as for Clam Level 2, add small
weighted ball between feet. Abduct top leg while ball and feet remain in
contact.
Clam Level 3
Position and Movement: Align the body as for Clam Level 2, then extend
the underneath leg, keeping the top hip and knee flexed with the foot
hooked behind the underneath leg. Lift top leg. Pause at the top and
slowly and with control lower top leg.
Exercises:
1) Abduction Lifts
Lift top leg 12 inches from bottom leg, lower top leg down. Don’t
let legs touch. Top foot is flexed the entire time.
2) Abduction Lifts with Internal Rotation

Repeat exercise #2, except top knee and foot are turned in. Top
foot is flexed the entire time.
3) Bent Knee Abduction Lifts aka: Fire Hydrants

90 degrees of hip flexion and knee flexion. Foot is flexed. Lift leg
up and out without losing 90/90 position or rolling torso/hips
back. Start and end with top leg parallel to floor.
4) Large Clockwise Circles

Looking down at feet, make a large
clockwise circle with top leg. Leg
reaches long with pointed toe.
Don’t let top leg touch down. Keep
it lifted at least an inch from the
bottom leg.
5) Large Counter-clockwise Circles

Repeat exercise #4, except make
counter-clockwise circles with top
leg.
Coach's Whatsapp: +447718326876, for advice and any questions!

Cheaper Nutrition Plan
Overview:
Training Food
Home or gym Workout High Carb Day 1
Home or gym Workout High Carb Day 2
Cardio/Rest Low Carb
How this Nutrition Plan works:
Carb cycling, the diet growing in popularity with fitness experts, that allows you to pick and choose
what carbs to consume based on the exercise you undertake that day.
Unlike fully low-carb diets that can cause cravings, energy crashes and impaired athletic
performances, 'carb cycling' will boost metabolism, lower body fat and improve your time spent in
the gym.
What you need to do:
Look at the table at the top of the nutrition plan, we have created your nutrition plan to go off your
workout plan. This means you will be alternating between the 3 carb days each week, depending on
what you’re training on that specific day
So for example:
Training at home or gym: High carb day 1 or 2
Resting or cardio on it's own: Low carb day
Google a TDEE calculator and find out what your maintain calories should be, and go for about
200 calories under or over that (depending on if you want to gain or lose weight)! Go on
myfitnesspal to work out how many calories and grams you need!
Chicken - Tofu
Steak - Tempeh
Turkey - Halloumi
Fish - Seitan
Bacon - Vege bacon or Egg
Beef - Quorn mince or sausage
WEEK 1
High Carb Day 1
Breakfast – Chocolate Overnight oats
• old fashioned rolled oats
• unsweetened almond milk , plus more to thin if desired
• cup plain fat-free greek yogurt
• fine sea salt or table salt

• honey or maple syrup , to taste
• cocoa powder , to taste
• creamy peanut butter (optional)
• well ripened apple , mashed
• tsp vanilla extract
• Tbsp mini chocolate chips for topping (optional)
• Tbsp shredded toasted coconut , for topping (optional)
Lunch – Salmon with Rice and Veg

• Salmon
• Basmati Rice or large sweet potato
asparagus
Pre Workout – 35 mins Pre Training

• Coffee / Tea / pre workout supp
Post Workout
• Whey Isolate
•
•
•
Dinner – Chicken with Potato and Veg

• Chicken
• Handful sweetcorn
• White Potato
Pre Bed Snack Blended with Ice and Water

• Apple
• Cut up strawberries handful
High Carb Day 2 Day

Breakfast – Bagel Bacon Sandwich with Protein Shake
• Whole bagel
• Bacon strip
• Scoops Whey Isolate

Lunch – Turkey with rice/potato
• Turkey
• Basmati Rice or sweet potato
Post Workout – 65 – 90 mins Post Training

• Scoop Whey Protein
Dinner – Salmon with Potato and Veg

• Salmon
• White Potato
• Handful of lettuce and carrots
• Apple
• Handful of berries (strawberries, raspberries)
Your coach’s number: 07718326876. WhatsApp is the bestpointofcontact!
Low Carb Day

Breakfast – Chocolate Flavored Overnight oats
• / cup old fashioned rolled oats

• / cup unsweetened almond milk , plus more to thin if desired
• / cup plain fat-free greek yogurt
• fair pinch fine sea salt or table salt
• - tsp honey or maple syrup , to taste
• - tsp cocoa powder , to taste
• Tbsp creamy peanut butter (optional)
• / well ripened apple , mashed
• / tsp vanilla extract
• / Tbsp mini chocolate chips for topping (optional)
Lunch - Chicken Salad

• Chicken
• Asparagus
• Green Salad Mix (Lettuce, peppers, celery)\
Dinner – Steak with Potato and Veg

• Steak
• Sweet Potato
• pepper chopped

□
Week 1 Food Shopping List:
• FROZEN CHICKEN BREAST

• FROZEN SALMON
• FRESH SIRLOIN STEAK
• FRESH TURKEY
• FRESH LEAN BEEF 5%
• BASMATI RICE
• LARGE SWEET POTATOES

• LARGEWHITEPOTATOES
• BAG OATS
• WHOLEMEAL BAGELS
• PACK ASPARAGUS
• LETTUCE, CUCUMBER, PEPPERS, CARROTS
• PACK TURKEY TURKEY BACON
• BANANA’S
• APPLE’S
• BLUEBERRIES
• STRAWBERRIES
• BLOCK CHEESE
• BAG OATS
• LITRE UNSWEETENED ALMOND MILK
• FAT FREE GREEK DAIRY-FREE
DAIRY-FREE YOGURT
• COCOA POWDER
• PEANUT BUTTER (OPTIONAL)
• VANILLA EXTRACT
• CHOCOLATE CHIPS (OPTIONAL)
• SHREDDED TOASTED COCONUT
(OPTIONAL)
• VANILLA ALMOND MILK
• MAPLE SYRUP
•

WEEK 2
High Carb Day 1

Breakfast –Avocado and Toast

• Avocado
• slice of brown toast buttered
Lunch – Chicken with Sweet Potato

• Chicken
• Basmati Rice or large sweet potato
• asparagus

Post Workout
• Whey Isolate
•
•
•
Dinner – Turkey with Potato and Veg

• Turkey
• White Potato

• Apple
High Carb Day 2 Day
Breakfast – Berry Chia Seed Overnight oats


• / cup fresh berries such as strawberries , blueberries or raspberries (chop
strawberries)
• / tsp chia seeds
Lunch – Chicken with rice/potato

• Chicken


• Salmon
• White Potato
• Apple
Low Carb Day

Breakfast – Bagel Breakfast Sandwich

• Wholemeal Bagel
• Slice of cheese
• Pieces of bacon (preferably turkey bacon)
Lunch - Salmon Salad

• Salmon
• Asparagus

• Steak
• Sweet Potato
• pepper chopped

Scoop Whey Protein\
WEEK 2 FOOD SHOPPING LIST:
• AVOCADOS
• PACK BROWN TOAST
• SWEET POTATOES
• BASMATI RICE OR LARGE SWEET POTATO
• PACK ASPARAGUS
• FRESH TURKEY

• TIN SWEETCORN
• PACK WHITE POTATOES
• APPLES
• STRAWBERRIES
• BAG OATS
• LITRE CARTON UNSWEETENED ALMOND MILK
• FAT-FREE GREEK DAIRY-FREE YOGURT
• SEASALT/ TABLESALT
• HONEY/ SYRUP
• BLUEBERRIES/RASPBERRIES
• VANILLA EXTRACT
• CHIA SEEDS
• FROZEN SALMON
• LETTUCE, CARROTS, PEPPER
• PACK WHOLEMEAL BAGELS
• CHEESE
• PACK TURKEY TURKEY BACON
• STEAK

WEEK 3
High Carb Day 1

Breakfast – Apple Almond Flax Overnight oats

• small ripe apple , mashed
• Tbsp creamy almond butter
• Tbsp ground flax seeds
• drops almond extract (pour it in the lid first so you don't add too much)
Lunch – Chicken with Brown Rice

• Chicken
• Brown Basmati Rice
asparagus

Post Workout
• Whey Isolate
• Dinner – Tuna with Potato and Veg
• Tuna
• Sweet potato

• Apple
•
High Carb Day 2 Day
Breakfast – Apple Almond Flax Overnight oats


• small ripe apple , mashed
• Tbsp creamy almond butter
• Tbsp ground flax seeds
• drops almond extract (pour it in the lid first so you don't add too much)
Lunch – Salmon with rice/potato

• Salmon
• Lettuce, pepper chopped


• Salmon
• White Potato
• Apple
Low Carb Day

• Wholemeal Bagel
• Slice of cheese

Lunch - Turkey Salad
• Turkey
• Asparagus

• Salmon
• Sweet Potato or brown rice
• pepper chopped

□
WEEK 3 FOOD SHOPPING LIST
• BAG OATS
• LITRE UNSWEETENED
ALMOND MILK
YOGURT

• SEASALT/TABLE SALT
• HONEY/MAPLE SYRUP
• APPLES
• STRAWBERRIES, RASPBERRIES
• ALMOND BUTTER
• FLAX SEEDS
• ALMOND EXTRACT
• ASPARAGUS
• TIN SWEETCORN
• LETTUCE
• PEPPERS
CARROTS
• FROZEN CH ICKEN BREAST
•
□ BROWN BASMATI RICE
• TUNA
• SWEET POTATOES
• SALMON
• BASMATI RICE
• WHITE POTATO
• PACK WHOLEMEAL BAGELS
• CHEESE
• PACK TURKEY TURKEY
BACON
• FRESH TURKEY
WEEK 4
High Carb Day

Breakfast – Toast, Sausage, Beans
• Toast Fried
• Sausage
• Half a can of baked beans
Lunch – Chicken with Noodles

• Chicken
• Noodles
• asparagus

Post Workout
• Whey Isolate

• Steak
• Rice

• Apple

High Carb 2 Carb Day
Breakfast –
Apple Autumn Spice Overnight oats

• / cup chopped crisp , sweet apples
• / tsp ground cinnamon
• pinch groundnutmeg
• Tbsp chopped pecans , for topping
• Chicken


• Salmon
• White Potato
• Apple
Low Carb Day

Breakfast – Chocolate Flavored Overnight oats


• - tsp cocoa powder , to taste
• Tbsp creamy peanut butter (optional)
• / well ripened apple , mashed
• / Tbsp mini chocolate chips for topping (optional)
Lunch - Tuna Salad

• Tuna
• Asparagus

• Chicken
• pepper chopped

• BAG BROWN BREAD

• PACK SAUSAGES
• BAKED BEANS
• ASAPARGUS
• TIN SWEETCORN
• NOODLES

• STEAK
• BASMATI RICE
• APPLES
• STRAWBERRIES
• RASPBERRIES
• LETTUCE
• CARROTS
• PEPPERS
• Brocolli
• BAG OATS
• LITRE UNSWEETENED ALMOND
MILK
DAIRY-FREE YOGURT
• COCOA POWDER
• PEANUT BUTTER (OPTIONAL)
• VANILLA EXTRACT
• CHOCOLATE CHIPS (OPTIONAL)
• SHREDDED TOASTED COCONUT
(OPTIONAL)
• SEA SALT/ TABLE SALT
• HONEY / MAPLE SYRUP
• SWEET APPLE
• GROUND CINNAMON
• GROUND NUTMEG
• PACK PECANS
• SWEET POTATO
• SALMON
• WHITE POTATOES
• TUNA
□
WEEK 5
High
Carb
Day 1
Breakfast – Protein Shake

w Milk
Lunch – Steak with Sweet potato
• Steak
• Rice
• Handful of peas or asparagus
Pre Workout – 35 mins

Pre Training
Post Workout
• Whey Isolate
Dinner – Tuna with Potato

and Veg
• Tuna
• Handful of peas and
sweetcorn
• Potato
Pre Bed Snack Blended with

Ice and Water
• Apple
• Cut up strawberries
handful

High Carb 2 Carb Day

• Wholemeal bagel
• Bacon strip

• Salmon


• Chicken
• White Potato
• Apple
Low Carb Day

Breakfast – Pumpkin Overnight oats


• / cup pumpkin
• / tsp cinnamon
• pinch each nutmeg and cloves
• /8 tsp vanilla extract
• Tbsp dried cranberries , for topping
• Tbsp raw unsalted pumpkin seeds , for topping
Lunch - Lean Beef 5% Salad

• Lean Beef 5%
• Asparagus
Dinner – Lean Beef 5% with Potato and Veg

• Lean Beef 5%
• pepper chopped

• STEAK
• BASMATI RICE
• PEAS
• PACK ASAPARGUS
• TUNA
• TIN SWEETCORN
• SWEET POTATO
• APPLES

• STRAWBERRIES
• RASPBERRIES
• PACK WHOLE MEAL
BAGELS
• PACK TURKEY BACON
• SALMON
• WHITE POTATO
• LETTUCE
• CARROTS
• PEPPERS
• Brocolli
• BAG OLDFASHIONED
ROLLED OATS
ALMOND MILK
YOGURT
• SEA SALT/ TABLE SALT
• HONEY/MAPLE SYRUP
• PUMPKIN
• CINNAMON
• NUTMEG AND CLOVES
• VANILLA EXTRACT
• DRIED CRANBERRIES
• RAW UNSALTED PUMPKIN
SEEDS
• LEAN BEEF 5%
• Brocolli
• CARROTS
• TURKEY
• WHITE POTATO
□
WEEK 6
High Carb Day 1

Breakfast – Protein Shake w Milk
Lunch – Salmon with Sweet potato

• Salmon
• Rice
• Handful of peas or asparagus

Post Workout
• Whey Isolate
•
•
•

• Lean Beef 5%
• Handful of peas and sweetcorn
• Potato

• Apple
High Carb Day 2 Day

• Wholemeal bagel
• Bacon strip

• Salmon


• Steak
• White Potato
• Apple
Low Carb Day


• Wholemeal Bagel
• Slice of cheese
Lunch - Lean Beef 5% Salad

• Lean Beef 5%
• Asparagus

• Lean Beef 5%
• pepper chopped

□
WEEK 6 Shopping List
• SALMON
• BASMATI RICE
• TINS PEAS
• ASPARAGUS
• LEAN BEEF 5%
• TIN SWEETCORN
• SWEET POTATO
• APPLES
• STRAWBERRIES
• BAG WHOLEMEAL BAGELS
• TURKEY TURKEY BACON
• LETTUCE
• PEPPERS
• STEAK
• WHITE POTATO
• CARROTS
• RASPBERRIES
• BLOCK/SLICES CHEESE
WEEK 7
High Carb Day 1

Breakfast – Porridge
• oats w milk
• Tbsp honey
Lunch – Salmon with Sweet potato

• Salmon
• Rice
• Handful asparagus

Post Workout
• Whey Isolate

• Lean Beef 5%
• Potato

• Apple
High Carb Day 2 Day

• Wholemeal bagel
• Bacon strip

Lunch – Tuna with rice/potato
• Tuna


• Turkey
• White Potato
• Apple
Low Carb Day


• Wholemeal Bagel
• Slice of cheese
Lunch - Tuna Salad

• Tuna
• Asparagus

• Turkey
• pepper chopped

• BAG OATS
• CARTON ALMOND MILK
• HONEY
• SALMON
• BASMATI RICE
• ASPARAGUS
• LEAN BEEF 5%
• TIN SWEETCORN
• SWEET POTATOES
• APPLES
• STRAWBERRIES
• RASPBERRIES
• BAG WHOLE MEAL BAGELS
• TUNA
• LETTUCE
• PEPPERS
• CHEESE
WEEK 8
High Carb Day 1
Breakfast – Yoghurt w Fruit

• Fat free Greek yoghurt
• Handful of strawberries and blueberries
• Tbsp honey

Lunch – Steak with Sweet potato
• Steak
• Rice
• asparagus

Post Workout
• Whey Isolate
•
•
•

• Turkey
• Potato

• Apple
High Carb Day 2 Day

• Wholemeal bagel
• Bacon strip

Lunch – Steak with rice/potato
• Steak


• Turkey
• White Potato
• Apple
Low Carb Day


• Wholemeal Bagel
• Slice of cheese

• Salmon
• Asparagus

• Turkey
• pepper chopped
WEEK 8 SHOPPING
LIST
• FAT FREE
GREEK
YOGURTS
•
STRAWBERRIES
• BLUEBERRIES
• RASPBERRIES
• HONEY
• STEAK
• BASMATI RICE
• ASPARAGUS
• TURKEY
• TIN SWEETCORN
• SWEET POTATOES
• APPLES
• BAG WHOLEMEAL
BAGELS
• TURKEY BACON
• LETTUCE
• PEPPERS
• Brocolli
• CARROTS
• WHITE POTATOES
• BLOCK/SLICES
CHEESE
WEEK 9
High Carb Day 1
Breakfast – Avocado on toast

• Avocado
• Slice of brown bread
• Slice of two tomatoes
• Buttered

Lunch – Turkey with Sweet potato
• Turkey
• Rice
• asparagus

Post Workout
• Whey Isolate
•
•
•

• Turkey
• Potato

• Apple
High Carb Day 2 Day

• Wholemeal bagel
• Bacon strip

Lunch – Turkey with rice/potato
• Turkey


• Salmon White
Potato
• Apple
Low Carb Day


• Wholemeal Bagel
• Slice of cheese
Lunch - Turkey Salad

• Turkey
• Asparagus

• Steak
• pepper chopped

•
□

• AVOCADOS
• BAG BROWN BREAD
• TOMATOES
• BUTTER
• FRESH TURKEY
• BASMATI RICE
• ASPARAGUS
• TIN SWEETCORN
• SWEET POTATO

• APPLES
• STRAWBERRIES
• RASPBERRIES
• BAG WHOLEMEAL
BAGELS
• PACK TURKEY
BACON
• LETTUCE
• PEPPERS
• Brocolli
• SALMON
• WHITE POTATO
• CARROTS
• BLOCK/SLICES
CHEESE
• STEAK
WEEK 10
High Carb Day 1

Breakfast – Buttered
• Buttered Toast Slices
Lunch – Turkey with Sweet potato
• Turkey
• Rice
• asparagus

Post Workout
• Whey Isolate
•
•
•

• Turkey
• Potato

• Apple
High Carb Day 2 Day
Breakfast – Overnight oats

• • cup rolledoats
• • tablespoons chiaseeds
• • cup unsweetened vanilla milk
• • / cup filtered water

• • teaspoon vanilla extract (optional)
• • ripe apple, mashed (but leave a few apple coins for topping!)
• • / tablespoons water
• • - tablespoons maple syrup or agave, for extra sweetness

• Chicken


• Salmon White
Potato
• Apple
Low Carb Day

Breakfast – Protein Shake
• Protein Shake

• Salmon
• Asparagus

• Chicken
• pepper chopped

• BAG BROWN BREAD

• BUTTER

• FRESH TURKEY
• BASMATI RICE 9
• ASPARAGUS
• TIN SWEETCORN
• SWEET POTATO
• APPLE
• STRAWBERRIES
• BAG OATS
• CHIA SEEDS
VANILLA ALMOND MILK
• VANILLA EXTRACT
• RIPE APPLE
• MAPLE SYRUP
FILLETS 7
• LETTUCE
• PEPPERS
• Brocolli
• SALMON
• WHITE POTATO
• CARROTS
• RASPBERRIES
•
WEEK 11
HIGH CARB DAY 1
Breakfast – Yoghurt w Fruit
• Yoghurt
• Strawberries

Lunch – Chicken with Sweet potato
• Chicken
• Rice
• asparagus

Post Workout
• Whey Isolate
•
•
•

• Chicken
• Potato

• Apple
High Carb Day 2 Day
Breakfast – Bagel Sandwich

• Wholemeal bagel
• Buttered

Lunch – Tuna with rice/potato
• Tuna


• Chicken White
Potato
• Apple
Low Carb Day
Breakfast – Yoghurt w blueberries
Lunch - Chicken Salad
• Chicken

• Asparagus

• Steak
• pepper chopped

□
• GREEK FAT FREE DAIRY-

FREE YOGURT
• STRAWBERRIES
FILLETS
• BASMATI RICE
• ASPARAGUS

• TIN SWEETCORN
• SWEET POTATO
• APPLES
• BAG WHOLE MEAL
BAGELS
• BUTTER
• TUNA
• LETTUCE
• PEPPERS
• Brocolli
• WHITE POTATO
• CARROTS
• RASPBERRIES
• STEAK
WEEK 12
High Carb Day 1
Breakfast – Bagel Cheese Sandwich
• Wholemeal Bagel
• slices of cheese
Lunch – Chicken with Sweet potato

• Tuna
• 0g Rice
• asparagus

Post Workout
• Whey Isolate
•
•
•

• Salmon
• Potato

• Apple
High Carb Day 2 Day

• Wholemeal bagel
• Bacon strip

• Chicken
• 0g Basmati Rice or sweet potato


• Salmon
White Potato
• Apple
Low Carb Day

• Wholemeal Bagel
• Slice of cheese

Lunch - Tuna Salad

• Tuna
• Asparagus

• Steak
• pepper chopped

• BAG WHOLE MEAL BAGELS

• BLOCK CHEESE
• TUNA
• BASMATI RICE
• ASPARAGUS
• SALMON
• TIN SWEETCORN

• SWEET POTATO
• APPLES
• STRAWBERRIES
FILLETS
• LETTUCE
• PEPPERS
• Brocolli
• WHITE POTATO
• CARROTS
• RASPBERRIES
• STEAK
Liquids
• L Water A Day
• Tea
• Green Tea
Tablets
• 500mg Vitamin C
• x Fish Oil
• x Multivitamin
• x ZMA (Pre Bed)
Sauces
• Franks Hot Sauce
• 5% Less Sugar and Salt Ketchup
• Balsamic Vinegar
• Walden’s Farm 0 Calorie Sauces

• Seasoning is okay just not too much
Additional Information
Check ins are on Fridays, send your current weight and previous weeks’
weight and how the week went across via email and If I feel the plan
needs updating then I will get it back to you over the weekend.
Contact – if you contact me with various questions during your plan
please be patient, I will get back to you as soon as I can, generally you
will get a reply with hours. IF it is urgent then send a prompt.
My number is 07786876, WhatsApp best point of contact.

EXAMPLE MEAL PREP GUIDE

WEEK 1:
• 3 High Carb Days (you can have high carb 1 or 2)
• 4 Low CarbDays
WEEK 2:
• 4 Low CarbDays
WEEK 3
• 4 Low CarbDays
WEEK 4
• 4 Low CarbDays
WEEK 5
• 3 Low CarbDays
WEEK 6
• 3 Low CarbDays
WEEK 7:
• 4 Low CarbDays
WEEK 8:
• 4 Low CarbDays
WEEK 9:
• 4 Low CarbDays

WEEK 10:
• 4 Low CarbDays
WEEK 11:
• 4 Low CarbDays
WEEK 12:
• 4 Low CarbDays

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20 SINGLE LEG DEADLIFT (PER SIDE)

30 SECOND WALL SIT

SET 2 10 GLUTE BRIDGES

20 SINGLE LEG DEADLIFT (PER SIDE)

45 SECOND WALL SIT

SET 3 10 GLUTE BRIDGES

20 SINGLE LEG DEADLIFT (PER SIDE)

30 SECOND WALL SIT

12 MOUNTAIN CLIMBERS 12 MOUNTAIN CLIMBERS

10 PULSING KICKBACKS 10 PULSING KICKBACKS

20 SIDE PLANK 20 SIDE PLANK

REST 2 MINUTES. REST 2 MINUTES.

CLICK ON EACH EXERCISE TO SEE HOW TO PERFORM

20 MOUNTAIN CLIMBERS CROSS 20 MOUNTAIN CLIMBERS CROSS

20 PUSH UPS 20 PUSH UPS

10 SIDE SHUFFLES 10 SIDE SHUFFLES

20 JUMP SQUATS 20 JUMP SQUATS

20 FLOOR TOUCH SQUAT 20 FLOOR TOUCH SQUAT

REST 45 SECONDS REST 45 SECONDS

SET 2 10 DOUBLE LUNGE WITH REACH

20 MOUNTAIN CLIMBERS CROSS

15 SINGLE LEG DEADLIFT (PER SIDE)

20 FLOOR TOUCH SQUAT

SET 3 10 DOUBLE LUNGE WITH REACH

20 MOUNTAIN CLIMBERS CROSS

15 SINGLE LEG DEADLIFT (PER SIDE)

20 FLOOR TOUCH SQUAT

SET 1 20 JUMP SQUATS SET 4 20 JUMP SQUATS

12 SQUAT PULSES 12 SQUAT PULSES

10 BREAKDANCER PUSH UPS 10 BREAKDANCER PUSH UPS

10 DOUBLE LUNGE WITH REACH 10 DOUBLE LUNGE WITH REACH

10 SIDE PLANK 10 SIDE PLANK

REST 45 SECONDS REST 45 SECONDS

SET 2 20 JUMP SQUATS SET 5 20 JUMP SQUATS

12 SQUAT PULSES 12 SQUAT PULSES

10 BREAKDANCER PUSH UPS 10 BREAKDANCER PUSH UPS

10 DOUBLE LUNGE WITH REACH 10 DOUBLE LUNGE WITH REACH

10 SIDE PLANK 10 SIDE PLANK

REST 45 SECONDS REST 45 SECONDS

SET 3 20 JUMP SQUATS FINISH

10 BREAKDANCER PUSH UPS

10 DOUBLE LUNGE WITH REACH

20 MIN JOG OUTSIDE

CLICK ON EACH EXERCISE TO SEE HOW TO PERFORM

SET 1 10 JUMPING LUNGES SET 4 10 JUMPING LUNGES

10 PUSH UPS 10 PUSH UPS

10 PUSH UPS 10 PUSH UPS

REST 45 SECONDS REST 45 SECONDS

SET 2 10 JUMPING LUNGES SET 5 10 JUMPING LUNGES

10 PUSH UPS 10 PUSH UPS

10 PUSH UPS 10 PUSH UPS

REST 45 SECONDS REST 45 SECONDS

SET 3 10 JUMPING LUNGES