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

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

PHOTO-2018-05-31-18-22-53 6.jpg

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 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
 

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

Chicken with Mushrooms

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
238 33g 14g 8g
 

METHOD

Heat 1 tablespoon of oil in a large frying pan, dust the chicken with the flour and add to the pan. Once brown on all sides, remove from the pan and place to one side. Add the pancetta and mushrooms to the same pan and cook until soft, then remove to rest with the chicken. Add a teaspoon of oil to the same pan with the shallots and cook for a minute or so. Then add the stock and vinegar. Bring to the boil for a couple of minutes before adding the chicken, pancetta and mushrooms. Simmer for 15 minutes. Finally, add the frozen peas and cook for about 2 minutes before adding the chopped parsley to finish. Serve with green vegetables.

INGREDIENTS

  • Serves 4

  • Rapeseed oil

  • 500g boneless skinless chicken thighs (kept whole)

  • 1 tbsp flour

  • 50g cubed pancetta

  • 300g button mushrooms, halved

  • 2 large shallots chopped

  • 250ml chicken stock

  • 1 tbsp white wine vinegar

  • 50g frozen peas

  • Handful chopped parsley

  • Green vegetables 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 Kebab with Quinoa Salad

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
767 51g 37g 57g
 
 

METHOD

Soak your kebab sticks in water to prevent them burning then make your kebabs by adding chicken, red pepper, courgette slices and whole cherry tomatoes. Marinade the kebabs with garlic, thyme and lemon then bake in the oven at 180 for 12 to 15 minutes. To make the salad, finely chop all of the ingredients. You want everything to be a similar size, except for the chilli and garlic, which will be more finely chopped. Mix the salad ingredients with your Quinoa, some olive oil and salt and pepper.

INGREDIENTS

  • Serves 2

For the kebabs:

  • 2 kebabs per person

  • 2 Chicken breasts cut into bite sized pieces

  • 1 Red pepper, cut into pieces to skewer

  • 1 Courgette, sliced

  • Handful of Cherry tomatoes

  • 2 Garlic cloves, finely chopped

  • 1 tbsp Fresh Thyme, finely chopped

For the salad:

  • Cherry tomatoes

  • Cucumber

  • Red Pepper

  • Feta

  • Black olives

  • Small avocado

  • 2 small cloves of garlic, finely chopped

  • Fresh red chilli, de-seeded and finely chopped

  • Handful of fresh Coriander, chopped

  • Juice of 1 lemon

  • Cooked quinoa

  • 2 tbsp Olive oil

PHOTO-2018-05-31-18-22-54 6.jpg

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

Beef Bourguignon with Quinoa

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
609 33g 36g 26g
 

METHOD

In a large frying pan lightly sauté the sirloin steak (keep it pink) and then place to one side. Steam the carrots. In the same pan you used for the steak, sauté the onions with some thyme. Add the red wine and simmer to reduce. Add beef stock and tomato puree. Again, simmer to reduce. Add chopped courgettes to the pan of steaming carrots for the last 4 minutes. In a separate pan cook your quinoa. Add the steak back into the pan and mix well. Serve with the quinoa and steamed vegetables.

INGREDIENTS

  • Serves 2

  • 300g Sirloin steak, sliced into strips

  • 150g Chantenay carrots

  • 1 x Onion, diced

  • 1 tbsp Fresh thyme, finely chopped

  • 150ml Red wine

  • 150ml Beef stock

  • 1 tbsp Tomato puree

  • 1 x Courgette, chopped to a similar size as the carrots

  • 100g Quinoa

Photo 04-09-2018, 20 22 10.jpg

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

Mildly Spiced Chicken & Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
607 52g 24g 32g
 

METHOD

Saute the onion and garlic in a large frying pan for a couple of minutes and then add the red pepper, chicken thighs, the spices and some seasoning, the raw white rice, cherry tomatoes and chicken stock (enough to cover the rice). Bring to the boil and simmer for about 15 minutes until the chicken and rice are cooked through. Just before you take off the heat add the spinach for 1 minute, so it wilts nicely in the heat.

INGREDIENTS

  • Serves 2

  • 1 Onion, finely chopped

  • 2 Cloves of garlic, finely chopped

  • 1 Red pepper, sliced

  • 6 x Chicken thighs (skinless and boneless) cut into large pieces

  • 2 tsp of curry or chilli powder

  • 100g White rice

  • 150g Cherry tomatoes, halved

  • 500ml Chicken stock

  • 100g Spinach

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

Spicy Chicken & Brown Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
612 44g 17g 44g
 

METHOD

Skin and de-bone your chicken thighs, if not already done. Finely slice the onions. Measure and mix the spices before coating the chicken thighs with them. In a large saucepan that can go in the oven add the brown rice, the onion and garlic, chicken thighs, cherry tomatoes and hot chicken stock (you need enough stock to cover the rice and sit halfway up the chicken). Place the lid on top and place in the oven at 180 degrees until cooked through (45 min to an hour). Add the spinach right at the end and allow it to gently steam in the heat with the lid on. Garnish with coriander & enjoy!

INGREDIENTS

  • Serves 4

  • 8 Chicken thighs (remove skin & bone, but keep whole)

  • 1 Onion, finely sliced

  • 1 tsp Cayenne pepper

  • 1 tsp Sweet paprika

  • 1 tsp Cumin

  • 1 tsp Garam masala

  • 1 tsp Cinnamon

  • 1 tsp Turmeric

  • 200g Brown rice

  • 200g Cherry tomatoes, halved

  • 400g Chick peas

  • 500-750ml Hot chicken stock

  • 100g Spinach

  • Coriander to 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

Red Lentil & Chorizo Soup

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
384 21g 18g 33g
 

METHOD

Heat the oil in a large pan and add the chorizo, cook until crispy. Remove the chorizo from the pan with a slotted spoon, leaving the fat behind, and put to one side. Fry the onions, carrots and cumin seeds in the remaining chorizo fat for 10 minutes. Then add the garlic and cook for another minute. Scatter over the smoked paprika and sugar, cook for another minute. Splash in the vinegar and simmer for a moment. Stir in the lentils and then add the tomatoes and stock. Bring to the boil and simmer for 30 minutes until the lentils are tender. Then blitz to your desired consistency. Add the chorizo back to the pan and cook through for a couple of minutes to warm. Finish with plain yoghurt and little bit of extra paprika if you like.

INGREDIENTS

  • Serves 6

  • 1 tbsp rapeseed oil

  • 200g chorizo, peeled and diced

  • 1 large onion, chopped

  • 2 carrots chopped

  • Pinch of cumin seeds

  • 3 garlic cloves, chopped

  • 1 tsp smoked paprika

  • Pinch of golden caster sugar

  • Splash of white wine vinegar

  • 250g red lentils

  • 600g fresh tomatoes, chopped

  • 850ml chicken stock

  • Plain yoghurt to serve

1d70230c-5ee9-4fcd-8770-09b1ffad0c19.JPG

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

Turkey Piccata

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
333 35g 7g 41g
 

METHOD

Cook the potatoes in boiling water until just cooked and then put to one side. In a large frying pan, heat the remaining coconut oil, season the turkey steaks and cook for 2-3 minutes until cooked through. Remove and set aside. Add the garlic, capers, lemon juice and stock to the same pan and let simmer for 3-4 minutes. Return the turkey to the pan and warm through and then stir in the dill and lemon zest. At the same time sauté the potatoes in a little coconut oil until golden brown and wi. Serve the turkey with the potatoes and some wilted spinach.

INGREDIENTS

  • Serves 4

  • Coconut oil

  • 750g new potatoes, sliced

  • 4 turkey breast steaks

  • 2 garlic cloves, finely chopped

  • 3 tbsp capers

  • 250ml chicken stock

  • Zest and juice of 1 lemon

  • Small pack of dill, roughly chopped

  • 200g spinach

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

Pesto Chicken with Spelt Pasta

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
686 46g 30g 41g
 

METHOD

Get your pasta cooking in a large saucepan of salted boiling water. Blitz the pesto ingredients in a blender. Sauté the chicken for 3-4 minutes before adding the courgette and pepper to the pan for a further 3 minutes. Add the pesto and cook altogether for 3 minutes or until the chicken is cooked through. Then squeeze lemon juice over the top and serve with your cooked pasta.

INGREDIENTS

  • Serves 2

  • 2 skinless chicken breasts

  • 1 red pepper, chopped

  • 1 courgette, chopped

  • 2 handfuls of spinach

  • 150g spelt pasta

  • Pesto

  • 2 cloves garlic

  • 150ml olive oil

  • 50g grated parmesan

  • 80g basil

  • 80g 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

Chicken Pesto Pasta

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
700 60g 29g 33g
 

METHOD

Start by making your pesto by blitzing together in a blender. If you don't like your pesto too smooth, you can roughly chop the ingredients instead. Chop the chicken into bite size pieces and sauté in coconut oil for 5 minutes, before adding the diced courgette for a further 5 minutes. Add the cherry tomatoes and pesto mix to the pan and cook for 3-4 minutes to soften. Continue to gently cook until the chicken is cooked through. Meanwhile, cook your pasta and steam your broccoli ready to add at the end. At the very last minute add the spinach to the chicken mix and cover with a lid for 30 seconds so it steams (cook as briefly as possible). 

INGREDIENTS

  • Serves 2

  • 2 skinless chicken breasts

  • Coconut or rapeseed oil

  • 1 courgette, diced

  • 15 cherry tomatoes, halved

  • 4 large handfuls of spinach

  • 150g tenderstem broccoli

  • 150g spinach pasta or tagliatelle

  • Pesto

  • 2 cloves garlic

  • 150ml olive oil

  • 50g grated parmesan

  • 80g basil

  • 80g 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

Chicken & Courgette Pasta

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
582 58g 15g 65g
 

METHOD

Heat the oil in a pan, add the onion and garlic and cook for a few minutes. Throw in the tomatoes and add a little salt and pepper, fry for 3 minutes and then add the courgette and chilli. Cook for a further 20 minutes whilst cooking the pasta in water seasoned with a little salt. At the same time, saute the diced chicken in a little oil until cooked through. The tomatoes should be nice and soft, drain the pasta and add to the sauce, along with the cooked chicken, mix well and cook for a further couple of minutes. Serve nice and hot with a generous sprinkle of parmesan….wonderful!

INGREDIENTS

  • Serves 2

  • 1 tbsp coconut oil

  • 2 skinless chicken breasts, diced

  • 1 small onion, finely chopped

  • 1 clove garlic, crushed

  • 1 courgette, finely chopped

  • 4 plum tomatoes, each cut into thirds

  • Salt and pepper

  • 1 small red chilli, chopped

  • 150g wholemeal pasta

  • 30g grated parmesan cheese

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 Meatball Broth with Rice Noodles

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
429 42g 20g 20g
 

METHOD

In a food processor, whizz up the onion, ginger, garlic, peppercorns and the coriander stalks until finely chopped. Then add the chicken mince and eggs and mix until forms a nice paste. Shape the meatball mix into small balls, about 50p size. Place them in a large frying pan and gently fry in the coconut oil until they start to colour and are sealed all over (it may be necessary to do this in batches). Put the stock in a large saucepan, bring to the boil and then reduce to a simmer. Add the sesame oil, fish sauce, ginger and crushed peppercorns and then cover with a lid and simmer for 20 minutes. While the broth is simmering cook the noodles according to the packet instructions. Add the spring onions, cooked noodles and chicken meatballs. Finish with the chopped coriander and some chopped chilli before serving.

INGREDIENTS

  • Serves 6

  • For the meatballs:

  • 1 large onion chopped

  • Thumb sized piece fresh ginger, grated

  • 1-2 red chillies, finely chopped

  • 1 garlic clove, crushed

  • 6 white peppercorns, crushed

  • 6g coriander stalks

  • 1kg good quality chicken mince

  • 2 teaspoons coconut oil

  • 2 eggs

  • For the broth:

  • 1 ½ litres of chicken stock

  • 2 tbsp toasted sesame oil

  • 3 tbsp fish sauce

  • Thumb sized piece fresh ginger, finely sliced

  • 6 white peppercorns, crushed

  • 8 spring onions, thickly sliced

  • 300g rice noodles

  • Chilli, finely chopped to taste

  • Small bunch 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 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