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 |