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 *

PHOTO-2018-06-13-16-17-50.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

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

 

Sweet Cinnamon Balls

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
136 2g 7g 18g
 

METHOD

Pulse the nuts in a mixer until chopped. Then add the dried cranberries and pitted dates and mix further until starting to bind together. Add the lime zest and a little of the juice and process until sticky. Take pieces of the mixture and roll into balls. Add sunflower seeds to the now empty mixer and pulse until fine, then add the cinnamon. Coat the balls in the mix of sunflower seeds and cinnamon. Store in the fridge, will keep for up to 2 weeks. 

INGREDIENTS

  • MAKES 12

  • 120g Mixed nuts (we used Brazil nuts, walnuts & hazelnuts)

  • 45g dried cranberries

  • 120g pitted dates

  • Zest of 1 lime & a little juice

  • 20g Sunflower seeds

  • 1 tbsp Cinnamon

 

 

Sauted Potatoes with Avocado & Eggs

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
669 29g 47g 36g
 

METHOD

In a large frying pan sauté the new potatoes in the coconut oil until they’re cooked through, golden and crispy. Meanwhile, in a separate pan cook the cherry tomatoes. Mash an avocado with some seasoning and a little lemon juice. Gently scramble your eggs (without any milk or butter). Serve in a stack with potatoes, avocado, cooked tomatoes and finished with your scrambled eggs.

INGREDIENTS

  • Serves 1

  • Handful of new potatoes, sliced

  • 1 tbsp Coconut oil

  • 100g Cherry tomatoes, halved

  • Small avocado

  • Lemon juice

  • 3 x Large eggs

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

Avocado on Toast with Poached Eggs

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
633 25g 30g 78g
 

METHOD

Lightly toast two small pieces of pumpernickel or rye bread (if you can't get either of these then stoneground wholemeal bread is best). Lightly saute your cherry tomatoes and mash half an avocado with some seasoning and a little bit of lemon juice. Top one piece of toast with the cherry tomatoes, the other with the avocado and finish each with a softly poached egg.

INGREDIENTS

  • Serves 1

  • 2 x small pieces of pumpernickel or rye bread

  • Half a mashed avocado

  • Handful of cherry tomatoes

  • 2 x Large eggs

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

Pasta Alle Melenzana

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
530 25g 17g 76g
 

METHOD

Peel the aubergines and make three incisions down the length of each one, equal distance apart. Divide the basil, parmesan cheese and sliced garlic into four piles, one for each aubergine. Stuff basil into the first incision, Parmesan cheese into the second incision and garlic into the third incision. Fry in coconut oil, turning frequently until soft (don’t worry if they char/burn as you can peel this away once they’re cooked). In a separate pan fry the onions and crushed garlic until soft then add the passata, tomato puree, water and chilli. Let it bubble away for 15 minutes then add the aubergines, breaking them up into large pieces. If the aubergines have charred/burnt, peel this away before adding them to the sauce. Season with salt and pepper and simmer for a further 30 minutes, adding extra water if needed. Serve with penne pasta and a sprinkling of Parmesan cheese.

INGREDIENTS

  • Serves 4

  • 4 aubergines

  • 1 large onion, finely chopped

  • 700g jar of passata

  • 3 tbsp tomato puree

  • 2 cloves of garlic, sliced

  • 1 clove of garlic, crushed

  • Large handful of basil leaves

  • 8 thin slices of parmesan cheese

  • Pinch of chilli

  • Salt and pepper

  • Coconut oil

  • 100-200ml of water

  • 300g wholewheat macaroni 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

Pepper & Walnut Hummus

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
415 23g 11g 53g
 

METHOD

Put the chickpeas, garlic, roasted pepper, tahini paste and lemon juice into a food processor and blitz. Stir in the walnuts and serve with the vegetable crudités. 

** You can use ready made tahini or make your own. Toast 250g of sesame seeds in a large dry frying pan (be careful to move around frequently so they don't burn). Let them cool a little and then blitz in a blender. Once the seeds have broken down, slowly pour in extra virgin olive oil with the processor running. You may need 3-4 tablespoons, but keep going until you have a paste consistency. Homemade tahini will keep in the fridge in an airtight container for up to 6 months.

INGREDIENTS

  • Serves 2

  • 400g chickpeas *

  • 1 garlic clove

  • 1 large pepper, roasted

  • 1 tbsp tahini paste **

  • Juice of half lemon

  • 4 walnut halves, chopped

  • To serve:

  • 2 courgettes, cut into batons

  • 2 carrots, cut into batons

  • 2 celery sticks, cut into batons

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.
 

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

Falafel Burgers

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
417 19g 11g 62g
 

METHOD

Combine all the ingredients for the salsa and put in the fridge until you need it. Pat the chickpeas dry and tip into a food processor along with the onion, garlic, parsley, spices, harissa paste or chilli powder, flour and some salt. Blend until a smooth paste. Then tip out and form into patties, make whatever size you prefer. Heat the oil in a frying pan and cook the patties for about 3 minutes on each size until lightly golden. Serve inside cos lettuce leaves with the tomato salsa and a green salad.

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

** You can use ready made harissa paste or you can follow our simple recipe to make your own INSERT LINK

INGREDIENTS

  • Serves 2

  • 400g chickpeas, rinsed and drained *

  • 1 garlic clove, chopped

  • 1 red onion, finely chopped

  • Handful of flat leaf parsley, chopped

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • ½ tsp Harissa paste or chilli powder **

  • 1 tbsp plain flour

  • 1 tbsp sunflower oil

  • 200g tomato salsa

  • Cos lettuce leaves as wraps

  • Green salad to serve

  • Tomato Salsa

  • 6 medium tomatoes, peeled and finely chopped

  • ½ small red onion, very finely chopped

  • 1 garlic clove, crushed

  • Splash of white wine vinegar

  • Squeeze of lime juice

  • Handful 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 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

Spiced Sweet Potato Wedges

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
160 3g 2g 34g
 

METHOD

Heat your oven to 200 degrees Celsius. Using a pestle and mortar crush all the herbs and spices together to make a rough paste. Spoon the mixture into a large bowl and stir in the lemon zest, juice and olive oil. Toss together with the wedges and cook in the oven for 30-40 minutes.

INGREDIENTS

  • Serves 8

  • 2 tsp ground cumin

  • 2 tsp chili flakes

  • 2 tsp sumac

  • 2 tsp thyme leaves, roughly chopped

  • 2 tsp rosemary leaves, roughly chopped

  • 3 garlic cloves

  • Zest and juice of 1 lemon

  • 3 tsp olive oil

  • 1.25 kg sweet potatoes, cut into wedges

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

Rustic Vegetable Soup

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
228 10g 6g 36g
 

METHOD

Heat the oil in a large pan and add the onion, carrot and celery and fry for 5 minutes, stirring from time to time. Stir in the dried lentils and cook for another minute before pouring over the vegetable stock. Stir in the tomato puree and thyme before adding the cauliflower, courgette and garlic. Bring to the boil, cover and leave to simmer for 15 minutes. Add the cabbage and basil and cook for 5 minutes or until the cabbage is tender. Season with black pepper to taste and serve.

INGREDIENTS

  • Serves 4

  • 1 tbsp rapeseed oil

  • 1 large onion, chopped

  • 2 carrots, chopped

  • 2 celery sticks, chopped

  • 1 leek, chopped

  • 50g dried red lentils

  • 1.5 litres vegetable stock

  • 2 tbsp tomato puree

  • 1 tbsp chopped fresh thyme

  • 175g cauliflower florets

  • 1 courgette, chopped

  • 3 garlic gloves, finely chopped

  • Half a large savoy cabbaged, chopped

  • 1 tbsp basil 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 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

Red Lentil, Chickpea & Chilli Soup

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
323 18g 14g 44g
 

METHOD

Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute or until they still start to jump in the pan. Add the coconut oil and cook the onions for 5 minutes. Stir in the lentils, stock and tomatoes and bring to the boil and simmer for 15 minutes or until the lentils are soft. Whizz the soup in a blender until smooth like a puree and then pour back into the pan and add the chickpeas. Simmer gently for an hour until the chickpeas are cooked through. Season well and serve with chopped coriander and a tablespoon of Greek yoghurt in each serving.

INGREDIENTS

  • Serves 2

  • 2 tsp cumin seeds

  • Large pinch of chilli flakes

  • 1 tbsp coconut oil

  • 1 red onion, chopped

  • 140g red split lentils

  • 150ml vegetable stock

  • 400g fresh tomatoes, chopped

  • 200g chickpeas *

  • Small bunch of coriander chopped

  • 4 tbsp Greek yoghurt

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.
 

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

Butternut Squash Soup with Chilli

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
202 4g 9g 36g
 

METHOD

Heat your oven to 180 degrees. Cut the squash into large cubes (1.5 inches) and roast in the oven with some coconut oil for 30 minutes until golden and soft. Keep an eye on it and turn if needed. While the squash cooks, melt some more coconut oil in a pan with the onion, garlic and chilli. Cover and cook on a very low heat for 15-20 minutes until the onions are very soft. Tip the squash into the pan together with the stock and crème fraiche. Blitz in a blender until smooth.

INGREDIENTS

  • Serves 4

  • 1 kg butternut squash, peeled and de-seeded

  • Coconut oil

  • 2 onions, diced

  • 1 garlic cloves, thinly sliced

  • 2 mild red chilli, deseeded and chopped

  • 150ml hot vegetable stock

  • 4 tbsp crème fraiche

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

Vito's Minestrone

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
223 10g 2g 40g
 

METHOD

Chop all the vegetables and add them to a large saucepan. Cover with boiling water and add the lentils, bullion, chilli flakes and parsley. Cook on a medium heat for 30 minutes, then add the pasta and cook for a further 10 minutes or until the pasta is soft. You may need to add more water depending on how ‘soupy’ you like it. Drizzle with olive oil to serve…yum! With this dish the success is all in the chopping – the smaller you go the better it tastes! Very easy, very healthy and suitable for both vegetarians and vegans.

INGREDIENTS

 

  • Serves 4

  • 2 tomatoes, skinned and chopped

  • 2 leeks, finely chopped

  • 2 courgettes, finely chopped

  • 3 sticks of celery, finely chopped

  • 1 large onion, finely chopped

  • 2 medium potatoes, diced

  • Good handful of dried green lentils

  • 2 handfuls of cooked borlotti beans or uncooked flat runner beans cut into inch long pieces

  • Good handful of small pasta shells (any kind of pasta can be used as long as it’s small)

  • 3 heaped tsp of bouillon

  • Boiling water

  • Chilli flakes to taste

  • Small bunch of fresh parsley, 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

Pisto Con Huevos

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
493 22g 25g 48g
 

METHOD

Heat the oil in a large flame-proof casserole dish or cast iron skillet on a low heat. Add the onions and a sprinkle of salt, cover and cook gently for 5 minutes stirring occasionally. Add the garlic and cook for a further 2 minutes. Throw in the peppers and cook over a medium heat covered for 5 minutes, stirring occasionally until soft. Mix in the oregano, thyme and bay leaves, some black pepper and salt if needed. Tip the courgettes and aubergines into the mix and cook over a medium heat for 10 mins. Stir in the tomatoes and cover for 20 minutes, stirring occasionally. Carefully crack the eggs over the mix, trying not to break the yolk. Cook them in the sauce on a medium heat for 5 minutes or so until the eggs are cooked. Add the chopped parsley to serve.

INGREDIENTS

  • Serves 2

  • 2 tbs rapeseed oil

  • 2 onions, finely chopped

  • 4 garlic cloves, finely chopped

  • 5 mixed peppers, chopped into chunks

  • 1 tsp dried oregano

  • 2 bay leaves

  • Few sprigs of fresh thyme

  • 2 courgettes, chopped into chunks

  • 1 aubergine, chopped into chunks

  • 4 large tomatoes, roughly chopped

  • 4 large eggs

  • Handful of chopped parsley to finish

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

Omelette with Tomato & Pepper Sauce

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
338 15g 24g 16g
 

METHOD

First, make the sauce. Heat the oil and in a lidded pan and soften the pepper and garlic for a couple of minutes. Spoon in the cider vinegar and allow it to simmer away. Tip in the tomatoes and a little bit of water. Cover and simmer for 10-15 minutes until the peppers are tender and the sauce thick. Next make your omelette. Whisk the eggs in a bowl with some seasoning, heat a pan until quite hot, add oil and then the eggs to the pan and make your plain omelette. Serve with the sauce over the top, finished with some basil leaves, and a green salad.

INGREDIENTS

  • Serves 2

  • 4 large eggs

  • 1 - 2 tbsp rapeseed oil

  • 1 yellow pepper, quartered, deseeded and thinly sliced

  • 2 garlic cloves, thinly sliced

  • 1 tbsp cider vinegar

  • 400g chopped tomatoes

  • Handful of basil leaves for the sauce

  • Green 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

Broad Bean Omelette

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
294 24g 19g 13g
 

METHOD

Heat the oil in a pan then add the broad beans with a good pinch of salt and pepper. Fry for 5-10 minutes, tossing the beans until they begin to brown. Beat 3 eggs and pour them over the beans. Once the egg is cooked on the underneath side place a plate over the top of the pan and use this to turn the omelette. Repeat this 2 or 3 times until the egg is cooked….and now….time to enjoy!

INGREDIENTS

  • Serves 2

  • 200g of young or organic broad beans

  • 5 eggs

  • Rapeseed or coconut oil

  • Salt and pepper

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

Asparagus Broth

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
376 18g 15g 42g
 

METHOD

Put all of the ingredients (apart from the eggs) into a saucepan and cover level with cold water. Bring to the boil and simmer for 20 minutes. Crack the eggs into the saucepan, break the yolks and stir once. Cook for a further 3 minutes. Then it's ready to eat... enjoy!

INGREDIENTS

  • Serves 2

  • Bunch of asparagus, cut into 2 cm lengths

  • 2 stalks of celery, chopped

  • 120g basmati rice

  • 1 medium potato, diced in 1 cm cubes

  • 1 tomato, boiled, peeled & diced

  • 1/2 a small onion, finely diced

  • 2 cloves of garlic

  • Handful of fresh parsley

  • 2 tsp bouillon vegetable stock

  • 1 tbsp olive oil

  • 3 eggs

  • Pinch of chilli

  • Salt & pepper

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

Asparagus Omelette

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
241 19g 19g 7g
 

METHOD

Trim the ends off the asparagus and boil in a pan of water for 4-5 minutes and put to one side. Fry the asparagus in a large frying pan with coconut oil. Pour in the beaten egg and cook until the underneath starts to brown. Tip on to a plate and slide back into the frying pan to cook the other side. Can be eaten as an omelette or it's delicious cut into pieces and cooked in a tomato sauce and served with spaghetti.

INGREDIENTS

  • Serves 2

  • Large bunch of asparagus

  • 5 eggs, beaten

  • Salt and pepper

  • Coconut oil

 

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

Harissa Paste

METHOD

Soak your dried chillies for 20-30 minutes to re-hydrate. Toast the caraway, coriander and cumin seeds in a dry pan (for about 3-5 minutes) and then grind into a powder with a pestle and mortar. Drain the chillies and mix with the roasted pepper, ground spices, garlic, lemon juice, salt, cayenne pepper, and olive oil in a blender or food processor. Adjust the thickness with a little extra oil or some water from the soaked chillies. 

The paste will keep in an airtight jar in the fridge for up to 1 month. Pouring a thin layer of olive oil over the top helps to preserve it and can be topped up every time you use some.

INGREDIENTS

  • Use in multiple recipes

  • 10g hot dried red chillies (such as Ancho or Chipotle)

  • 1 whole roasted red pepper *

  • 1 tsp caraway seeds

  • 1 tsp coriander seeds

  • 1 tsp cumin seeds

  • 3-4 cloves of garlic

  • 1 tsp salt

  • 1 tsp cayenne pepper

  • 3 tbsp extra virgin olive oil

  • Juice of 1 lemon

* Take a whole red pepper, de-seed, rub with a little oil and seasoning and roast in the oven.