CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
427	26g	21g	41g

METHOD

Sauté the onion in a large frying pan until soft and transluscent, add the cherry tomatoes and cook for a couple more minutes and then add the black olives. Keep warm on a low heat. In a separate pan, sauté the sliced aubergines to add a bit of colour and then place to one side. Next sauté the seasoned cod fillets with a little bit of thyme for a minute or two on each side and then place the cod and aubergine slices in the oven and bake until the cod is cooked through (about 15 minutes, depending on the size of your fillets). When the fish is nearly ready, gently steam the spinach. To serve, place the aubergine slices on a warmed plate, top with the wilted spinach, the tomato and olive mix, followed by the cod fillet finished with a little of your dressing (mixed to a 2:1 ratio).

INGREDIENTS

Serves 2

1 x Onion, finely chopped
150g Cherry tomatoes, halved
50g Black olives, sliced
1 x Aubergine, cut into thick slices
2 x Cod fillets
200g Spinach
Dressing of olive oil, lemon juice & seasoning

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	Yes	Yes
Endomorph	Yes	Yes