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 |