Hunters Chicken

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
443	25g	15g	38g

INGREDIENTS

• Serves 4

• 8 skinless chicken thighs

• Sea salt and black pepper

• 8 bay leaves

• 3 sprigs fresh rosemary

• 3 cloves of garlic (1 crushed, 2 sliced)

• Half a bottle of chianti

• Olive oil

• 6 anchovy fillets

• Handful of green or black olives

• 2 x 400g tins of plum tomatoes

• Brown rice to serve
  

METHOD

Season the chicken with salt and pepper, add crushed garlic, rosemary, bay leaves and cover with the wine. Leave to marinate overnight or at least for an hour.

Preheat your oven to gas mark 4/180 degrees. On the hob heat the sliced garlic until golden in a pan that is big enough for all the ingredients and can also go in the oven. Add the anchovy’s, olives, tomatoes (broken up), chicken thighs and the marinade. Bring the mix to the boil and then remove from the heat, cover and place in the oven for 1.5 hours. Skim off any oil that’s collected on top and remove the rosemary sprigs and bay leaves. Stir and enjoy! Serve with brown rice, salad or cannellini beans.

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Remove carb
Meso-Endomorph	Yes	Remove carb
Endomorph	Yes	Remove carb

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Dairy Free Carbonara

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
894	58g	31g	86g

INGREDIENTS

• Serves 4

• 4 chicken breasts (chopped)

• 150g cashew nuts

• Paprika (to taste)

• 200g mushrooms (sliced)

• 100g pancetta (diced)

• Thyme (small bunch)

• 100ml white wine

• 400g dried spelt pasta

• 150ml hot water

• 400g broccoli
  

METHOD

Put the water on for your pasta. Saute the pancetta with some thyme and black pepper for 3 minutes and then remove from the pan to a warm plate. Add the chicken, salt, pepper and thyme to the same pan and saute for 4 minutes. Remove the chicken to the warm plate with the pancetta. Add the sliced mushrooms to the pan and saute for 3 minutes. Mix the chicken and pancetta back in and add the white wine, cook for 5 to 7 minutes to reduce the wine. Mix together the hot water, some seasoning, paprika and cashew nuts and blitz to a cream consistency, then add that to your pan and simmer gently. Cook your pasta in your pan of hot water and, once cooked, mix with the chicken and pancetta. Serve with 400g of steamed broccoli.

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Flax Seed and Almond Bread

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
359	11g	30g	4g

METHOD

Mix together the eggs and 3 tablespoons of water. In a separate bowl mix together all the other ingredients with a further 3 tablespoons of water. Then thoroughly mix your wet and dry ingredients before putting in a small loaf tin or tray and baking in the oven at 170 degrees for 30-40 minutes. 

* If you prefer you can swap the hazelnuts for 60g of black olives OR 60g of dried cranberries OR some roughly chopped rosemary.

INGREDIENTS

• Makes 8 servings of 2 slices each

• 4 eggs

• 6 tbsp water

• 165g dark flax seeds

• 80g ground almonds

• 1 tsp baking powder

• 1 tsp salt

• 1 tsp caraway seeds

• 2 tsp honey

• 1/2 tsp xantham gum

• 2 tsp poppy seeds

• 35g sunflower seeds

• 35g black sesame seeds

• 20g flaked almonds

• 90g hazelnuts *

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Fish and Chips with Avocado Dip

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
722	37g	37g	62g

View fullsize

METHOD

Pre-heat your oven to 200 degrees. Mix the sweet potato wedges with the rapeseed oil, rosemary sprig, 2 of the garlic cloves and some seasoning. Bake in the oven for 25-30 minutes until crispy. Mix the quinoa, chopped parsley, sesame seeds and some seasoning in a bowl. Whisk the eggs in another bowl. Sieve the flour into another bowl. First coat the cod in the flour, then the eggs and finish in the quinoa mix. Bake in the oven for 12 minutes, or until cooked through. While everything is cooking mix together the avocado, coriander, lemon juice, red pepper flakes and remaining 2 garlic cloves. Blend together until you're happy with the consistency. Serve the fish, chips and avocado dip finished with lemon wedges. 

INGREDIENTS

• Serves 2

• 200g cod fillets

• 100g quinoa cooked & drained

• 50g spelt flour

• 3 eggs

• Handful of parsley chopped

• 10g black sesame seeds

• 200g sweet potato cut into wedges

• Sprig of rosemary

• 4 cloves of garlic, roughly chopped

• 2 tbsp rapeseed oil

• 1 ripe avocado

• Handful of coriander, chopped

• Juice of 1 lemon

• 1 tsp red pepper flakes

• Lemon wedges for garnish
  

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Remove carb
Meso-Endomorph	Yes	Remove carb
Endomorph	Yes	Remove carb

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Chicken Pesto and Cashews

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
852	48g	43g	80g

METHOD

Puree the cashew nuts with the hot water. Put your pasta on to boil. Saute the chicken gently for about 3 minutes in the coconut oil. Add the garlic and cherry tomatoes and cook for 5 minutes. Season and add the cashew nut mix and cook for a further 5 minutes. Saute the courgettes in a separate pan so that they caramelise rather than stew. Add the cooked courgettes, the spinach, pine nuts and basil 1 minute before the end. Mix with the cooked pasta and serve. 

INGREDIENTS

• Serves 2

• 250g chicken, chopped

• 75g cashew nuts

• 150ml hot water

• 2 cloves garlic, crushed

• 200g courgettes, diced

• 120g cherry tomatoes

• 150g spinach

• 1 tbsp coconut oil

• 150g spelt pasta (or other pasta of your choice)

• Basil (to taste)

• 50g pine nuts

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Cajun Kebabs with Quinoa Salad

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
429	37g	18g	32g

METHOD

Preheat your oven to 180 degrees. Chop the chicken and vegetables for the kebabs into large bite sized pieces (leave the prawns whole if you're using them instead of chicken). Mix together all of the ingredients for the cajun spice and then use this to coat all the kebab vegetables and prawns or chicken. Thread onto skewers in any order you like. Bake the kebabs in the oven for 12 minutes, or until the chicken is cooked through. Meanwhile, for the quinoa salad, cook your quinoa in a small pan (1 part quinoa to 2 parts cold water with a little salt) bring to the boil and simmer for around 10 minutes. Drain and mix with the other salad ingredients.

INGREDIENTS

• Serves 2

• 250g chicken pieces or large prawns

• 150g courgette, chopped into chunks

• 100g mushrooms, chopped into chunks

• 100g red pepper, chopped into chunks

• 100g cherry tomatoes

• 1 red onion, chopped into chunks

• Cajun spice

• Sprig of thyme

• Sprig of rosemary

• 2 tsp garlic salt

• 1 tsp onion powder

• 2 1/2 tsp paprika

• 1 tsp cayenne pepper

• 1/2 tsp red pepper flakes

• 1 tsp black peppercorns

• 2 tbsp olive oil

• Quinoa salad

• 100g quinoa

• 100g cucumber, finely diced

• Parsley to taste, chopped

• 1 lemon, juiced

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Remove carb
Meso-Endomorph	Yes	Remove carb
Endomorph	Yes	Remove carb

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Chicken Tikka

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
296	39g	12g	10g

METHOD

Dry saute, grind and sieve the coriander seeds, cinnamon stick, fenugreek seeds, cumin seeds, peppercorns, cloves, nutmeg and bay leaves. If you prefer to use already powdered versions, then add in smaller amounts of each. To this mix, add the rest of the ingredients and then mix with the chicken thighs. Leave to marinate for at least an hour, but ideally overnight. Place on a wire rack with a baking tray underneath. Bake at 180 degrees for 20-25 minutes, or until the chicken is cooked through (try not to overcook!). Finish with a squeeze of lemon and serve with a salad.

INGREDIENTS

• Serves 6

• 900g skinless chicken thighs

• Spice mix

• 4g coriander seeds

• 15g cinnamon stick

• 2g fenugreek seeds

• 6g cumin seeds

• 6g peppercorns

• 1g cloves

• 2g nutmeg

• 2 bay leaves

• 5g turmeric

• 6g paprika

• 4g red pepper flakes

• 3 garlic cloves, pureed

• 15g ginger, pureed

• 2 lemons, juice only

• 100g coconut yoghurt

• Salt to taste

• Salad to serve

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Add carb	Yes
Ecto-Mesomorph	Add carb	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Add carb	Add carb
Ecto-Mesomorph	Add carb	Add carb
Mesomorph	Add carb	Add carb
Meso-Endomorph	Add carb	Yes
Endomorph	Add carb	Yes

Chicken Curry and Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
554	43g	13g	80g

METHOD

Dry saute the cinnamon stick, cardamon pods, peppercorns, coriander seeds, cumin seeds and bay leaves for 4 minutes to release their oils and aroma. Grind together and pass through a sieve. If you prefer to use ready powdered versions just use smaller amounts of each. Add the turmeric, garam masala and paprika. Put to one side. Saute the onions gently for about 10 minutes until they're nicely browned. Add the peppers and saute gently for a further 4 minutes. Add the garlic and ginger purees and cook for 2 minutes. Add the chopped tomatoes and gently simmer for 30-40 minutes. Let it break down into a sauce. Meanwhile cook the brown rice according to the packet instructions. Once the tomatoes have broken down add the chicken and spice mix. Cook for a further 15 minutes (or until the chicken is cooked through, keep it nice and moist). Serve with the brown rice and finish with a generous handful of chopped coriander and squeeze of lemon. You could also add a little natural yoghurt or coconut milk if you like. 

INGREDIENTS

• Serves 4

• Spice mix

• 20g cinnamon stick

• 3g cardamon pods

• 4g peppercorns

• 1/2g coriander seeds

• 2g cumin seeds

• 2 bay leaves

• 3g turmeric

• 2g garam masala

• 3g paprika
  

• 200g onions, chopped or sliced

• 650g tomatoes, roughly chopped

• 180g red peppers, chopped

• 3 cloves of garlic (20g), pureed

• 20g ginger, pureed

• 650g skinless chicken thighs

• 30g tomato puree

• 200g brown basmati rice

• 1 lemon, wedges for garnish

• Small bunch of coriander, chopped

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Spiced Chicken on Quinoa

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
360	43g	5g	36g

METHOD

Mix the chicken and marinade ingredients and leave for at least an hour, but ideally overnight. If marinading for an hour, at the same time chop and salt the aubergine for the salad. Remember to rinse the aubergine before using. To make the main dish you need a pan or dish that is large enough to hold all the ingredients and can go in the oven. Cover the bottom of the dish with raw quinoa. Then add the onions and peppers. Add the thyme and a little salt and pepper. Arrange the marinaded chicken over the top. Finally, pour over the hot stock until the chicken is half covered. Bake for 45 minutes at 180 degrees. Meanwhile, to make the aubergine salad, saute the aubergine for 20 minutes, then add some black pepper, the tomatoes, nutmeg and lemon. Add a little water, bring to the boil and simmer for 25 minutes. Serve with the steamed broccoli. 

INGREDIENTS

• Serves 6

• 800g chicken breasts, each cut into 3
  

• Marinade

• 4 tbsp lemon juice

• 4 cloves of garlic, crushed

• 20g ginger, crushed

• 1 tsp turmeric

• 1 tsp paprika

• 1 tsp cumin

• 1 tsp sumac

• 1tsp ground cardamon
  

• 1 onion, sliced

• 2 red peppers, sliced

• 200g raw quinoa

• Sprig of thyme

• 400ml hot chicken stock

• 600g tender stem broccoli to serve
  

• Warm aubergine salad

• 1 aubergine (cut & salt 20 mins before)

• 6 tomatoes, chopped

• 1 tsp nutmeg

• 2 tsp lemon juice

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Mexican Casserole with Sweet Potato

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
567	44g	25g	37g

METHOD

Saute the chicken and chorizo for 6 minutes until well sealed. Remove from the pan and pop to one side. In the same pan gently saute the onions and peppers for 10 minutes. Add the garlic and cook for a further 2 minutes. Add the red wine, bring to the boil and reduce so it becomes sticky. Add the tomatoes and tomato puree. Add all the spices and some seasoning and cook for a further 3 minutes. Add the stock, bring to the boil and simmer for 15 minutes. Mix the sliced sweet potatoes with the oregano, garlic salt, black pepper and rapeseed oil. Add the chicken and chorizo back in and pour the entire mix into a casserole dish. Arrange the sliced potato over the top. Bake in the oven at 180 degrees for 20-30 minutes, until the potatoes are crispy and cooked through. Serve with some freshly squeezed lime. 

INGREDIENTS

• Serves 4

• 100g chorizo, chopped into small cubes

• 600g skinless chicken thighs deboned

• 150g onions, roughly chopped

• 100g red pepper, sliced

• 100g green pepper, sliced

• 4 garlic cloves, finely chopped

• 200ml red wine

• 400g tomatoes, roughly chopped

• 3 tsp tomato puree

• 80g black olives

• 2 tsp paprika

• 2 tsp cayenne pepper

• 1 tsp ground cinnamon

• 2tsp red pepper flakes

• 200ml chicken stock

• 400g sweet potato, washed and sliced

• Sprig of oregano

• 1 tsp garlic salt

• Pinch crushed black pepper

• 2 tbsp rapeseed oil

• Lime, cut into wedges for garnish

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Classic Bolognese

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
555	42g	12g	76g

METHOD

Saute the mince in a little coconut oil and drain in a colander and place to one side. Saute all the vegetables and then add the mince back to the pan and add the passata and tomato puree. Simmer for 30-45 minutes before serving with your choice of wholegrain pasta. 

INGREDIENTS

• Serves 4

• 500g beef or pork mince

• 1 large onion

• 1 green pepper

• 2 courgettes

• 4-5 cloves of garlic

• Coconut oil

• 200g mushrooms

• 700g jar of passata

• 2 tbsp tomato puree

• 300g spelt or wholegrain pasta
  

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Chicken Tray Bake

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
665	49g	31g	40g

View fullsize

INGREDIENTS

• Serves 2

• 6 boneless, skinless chicken thighs

• 1 red pepper, roughly chopped

• 5 cloves of garlic, roughly chopped

• 1 courgette, chopped into large chunks

• 1 red onion, roughly chopped

• 1 tbsp rapeseed oil

• 15 cherry tomatoes, left whole

• Third of a block of feta, cubed

• 3-4 handfuls of spinach

• 400g tin of beans of your choice (mixed, haricot, kidney, borlotti etc)

• Salt and pepper

• Handful of fresh thyme

• 2 tsp smoked paprika

• Drizzle of balsamic vinegar

METHOD

Preheat the oven to 180 degrees. Put the chicken, red pepper, garlic, courgette, red onion and tomatoes in an oven proof tray and drizzle with the rapeseed oil. Season with the smoked paprika, thyme, salt and pepper. Place in the oven for 25 minutes. Take out the tray and add the tin of beans and put back in the oven for 10 minutes. Then increase the oven temperature to 200 degrees and cook for a further 5 minutes. Take out of the oven and add the feta, spinach and drizzle of balsamic vinegar, mix well so that the feta starts to melt and the spinach wilts. 

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Add carb	Yes
Ecto-Mesomorph	Add carb	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Add carb	Add carb
Ecto-Mesomorph	Add carb	Add carb
Mesomorph	Add carb	Add carb
Meso-Endomorph	Add carb	Yes
Endomorph	Add carb	Yes

Banana, Chocolate & Nut Bread

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
285	8g	18g	23g

METHOD

Heat the oven to 180 degrees. Mix together the coconut flour, dark chocolate, almonds, sunflower seeds and baking powder in a mixer. Then add the vanilla essence, bananas (reserve a few slices to decorate the top), eggs and coconut oil and mix again. Once mixed, pour into a lined loaf tin, top with the reserved slices of banana and bake in the oven for 50 to 60 minutes (or until a cake skewer or knife comes out clean). Cool on a rack before turning out of the tin.

INGREDIENTS

• Serves 8

• 60g Coconut flour

• 100g Dark chocolate

• 25g Almonds

• 20g Sunflower seeds

• 1.5 tsp Baking powder

• 1 tsp Vanilla essence

• 4 Large ripe Bananas

• 4 Medium eggs

• 3 tbsp Coconut oil
  

Potato Salad with Anchovy & Quails Egg

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
95	5g	3g	13g

METHOD

Put the potatoes in a pan of cold water, bring to the boil and simmer until the potatoes are cooked. Once ready, drain in a colander and leave to cool. Meanwhile, bring a medium pan of water to a simmer. Lower the quail eggs into the water and cook for 2 minutes. Lift the quail eggs out with a slotted spoon and place into cold water. Add the beans to the pan you used for the eggs and simmer for 4 minutes until tender. Remove from the pan with a slotted spoon and plunge into cold water with the eggs. Once the potatoes are ready, peel the eggs and cut them in half. Then, toss the potatoes and beans with the chopped anchovies, herbs, and lemon juice. Then top with the peeled quail eggs and serve.

INGREDIENTS

• Serves 2

• 4 Quails eggs

• 100g green beans

• 100g new potatoes, halved or quartered

• 1 anchovy, finely chopped

• 1 tbsp chopped parsley

• 1 tbsp chopped chives

• Juice of half a lemon
  
  
  
  

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes

Immune Boosting Smoothie

INGREDIENTS

• 50g Apricots

• Half an Avocado

• 20g Almonds

• 50g Berries

• Handful of Kale

• 20g Brazil nuts

• 30g Watermelon

• 20g Walnuts

• 10g Pumpkin seeds

• 40g Banana

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

AVOID

If you’re feeling run down or are concerned about your immune system then it’s a good idea to avoid soya and grains. Too many grains, such as rice and quinoa, can be harmful because they contain phytates, which bind on to essential nutrients such as zinc and manganese and prevent their absorption. These nutrients are needed to produce powerful antioxidants.

Ingredient	Benefit
Apricots	contain Vitamin A, which is needed for anti-body production and cell replication so cells divide normally.
Avocado	contains B6, which supports B and T cells (immune cells), plus essential fatty acids.
Almonds	these contain vitamin E, which is needed for T cell communication (immune cells).
Berries & kale	contain vitamin C, which increases antibody production and is also a powerful antioxidant.
Brazil nuts	contain selenium, which is involved in the action of natural killer cells and T cells and also in antibody production.
Watermelon	contains carotenoids, which convert into Vitamin A and stimulate natural killer cell production. It also has anti-inflammatory properties.
Walnuts, pumpkin seeds & almonds	contain essential fatty acids. Notably omega 6, which helps red blood cells to keep their shape.
Banana	contains prebiotics, which stimulate immune response in the GI tract and help to reduce the vitamin C required for blood clotting.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Heart Health Smoothie

INGREDIENTS

• 100g Berries

• Handful of Kale

• Handful of Spinach

• 20g Almonds

• 10g Sesame seeds

• 30g Oat bran

• 10g Pumpkin seeds

• Half an avocado

• 20g Cucumber

• 20g Apricots

• 20g Nuts

• Probiotic (as pre label)

• 20g Blackcurrants

• 20g Strawberries

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

AVOID

If you’re concerned about heart health it’s a good idea to avoid low fat diets, alcohol, refined foods, grains and artificial fats. Too many grains, such as rice & quinoa, can be harmful because they contain phytates, which bind on to essential nutrients such as zinc and manganese and prevent their absorption. These nutrients are needed to produce powerful antioxidants.

Ingredient	Benefit
Berries	contain soluble fibre, which lowers cholesterol plus powerful antioxidants that fight free radicals.
Kale & spinach	contain fibre and antioxidants and they also lower enzymes that contribute to heart disease.
Almonds & sesame seeds	contain calcium required for the action of the heart muscle.
Oat bran, pumpkin seeds & spinach	contain magnesium, which is involved with heart muscle contraction and also helps to lower blood pressure.
Avocado, cucumber & apricots	contain potassium, which helps to lower blood pressure.
Nuts & avocado	contain essential fatty acids which help to thin the blood, plus they’re both high in vitamin E, which helps to lower levels of saturated fats. Nuts also contain zinc which is an essential antioxidant.
Spinach	helps to lower homocysteine levels. Homocysteine interferes with enzymes that will affect elasten and collagen that will therefore damage arteries. Effectively homosytene affects enzymes that are needed for the integrity of arteries. It also contains folic acid and B6, which help lower homocysteine.
Probiotic	help the excretion of cholesterol from the body.
Blackcurrants & strawberries	contain vitamin C, which helps to lower cholesterol. They are also powerful antioxidants and help to convert fat into energy, preventing fat build up and atherosclerosis.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Detox Smoothie

INGREDIENTS

• 50g Beetroot

• 50g Celery

• 50g Apple

• Handful of Spinach

• Spirulina (as per label)

• Chlorella (as per label)

• 30g Carrots

• 40g Citrus fruits

• Cold green tea

METHOD

Add all of the ingredients to your mixer, top up with cold green tea and blend.

AVOID

If you're trying to cleanse your system it's a good idea to avoid fat, sugar and alcohol.

Ingredient	Benefit
Beetroot	contains a powerful antioxidant betacyanin, which helps detoxification inside the liver.
Celery	has diuretic properties and helps with toxic elimination. Decreases uric acid in the blood, which lowers the risk of getting kidney stones.
Apples	contain antioxidants that prevent the growth of cancer cells in the bowel and liver.
Spinach, spirulina & chlorella	contain chlorophyll which help the liver get rid of harmful dietary and environmental toxins.
Carrots	contain sulphur and glutathione, which help the detoxification process in the liver.
Citrus fruit	contains vitamin C which helps nullify and remove harmful toxins.
Green tea	cold green tea contains catechins, powerful detoxifying antioxidant.

Anti-Ageing Smoothie

INGREDIENTS

• 20g Cashew nuts

• 10g Sesame seeds

• 10g Sunflower seeds

• 50g Oats

• 20g Pumpkins seeds

• Big handful of Spinach

• 20g Brazil nuts

• 50g Citrus fruits

• Half an Avocado

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

AVOID

If you're worried about signs of ageing it's a good idea to generally avoid too much fructose (limit yourself to 2 pieces of fruit each day), low fat products and grains. Too many grains, such as rice and quinoa, can be harmful as they contain phytates, which bind on to essential nutrients such as zinc and manganese and prevent their absorption. These nutrients are needed to produce powerful antioxidants. 

Ingredient	Benefit
Cashews, sesame & sunflower seeds	contain copper, which help produce a really powerful antioxidant called Superoxide Dismutase (SOD).
Oats & pumpkin seeds	contain zinc, which also helps to produce SOD.
Spinach	contains manganese, which again helps produce SOD.
Brazil nuts	contain selenium, which is needed to produce glutathione peroxidase (GPx) another really important and powerful antioxidant needed in the body.
Citrus fruits	contain antioxidants needed to eradicate free radicals. Free radicals speed up the ageing process. Antioxidants help quench those free radicals, thus slowing the ageing process.
Avocado	contains powerful antioxidants like vitamin E.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Skin Smoothie

INGREDIENTS

• 40g Red apple

• 40g Berries

• 15g Almonds

• 15g Cashews

• Handful of Swiss chard

• 20g Brazil nuts

• 20g Goji berries

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

 

AVOID

If you suffer with skin issues it's a good idea to generally try and avoid low fat diets, artificial fats, grains and phytates.

 

Ingredient	Benefit
Red berries & apple	contain bioflavonoids and antioxidants, which reduce inflammation and protect cells.
Almonds, cashews & Swiss chard	contain oxalic acid, which has been shown to clear skin of blemishes.
Brazil nuts	contain selenium, which improves immune function and protects cells against damage. Selenium also promotes growth of hair and nails.
Goji berries	help to repair skin damage.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Brain Boosting Smoothie

INGREDIENTS

• 20g Sunflower seeds

• HAndful of Spinach

• 50g Cantaloupe melon

• HAndful of Kale

• 20g Almonds

• 20g Flax seeds

• Half an Avocado

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

 

 

Ingredient	Benefit
Sunflower seeds & spinach	both contain B vitamins, which slow the rate of brain shrinkage and the onset of Alzheimer’s.
Wheatbran, almonds & cashews	contain magnesium, which helps to strengthen bones.
Cantaloupe melon, kale & almonds	all contain vitamin E, which protects the brain against toxic protons, and are powerful anti-oxidants preventing build up of free radicals in the brain. They also contain vitamin A.
Flax seeds & avocado	contain omega 3, which improves brain health.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.