Chicken Pesto Pasta

December 6, 2017

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

December 6, 2017

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

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

December 6, 2017

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

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

Roasted Chicken with Quinoa Tabbouleh

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
443	43g	9g	52g

METHOD

Season the chicken breasts and roast in the oven for 20 minutes until cooked through. Cook the quinoa as per the packet instructions. Make the dressing by whisking all the ingredients together until smooth and then mix with the cooked quinoa, tomatoes, cucumber and parsley. Serve the cooked chicken on top of the quinoa tabbouleh.

INGREDIENTS

Serves 2

2 skinless chicken breasts
100g dried quinoa
75g parsley chopped
300g tomatoes roughly chopped
100g cucumber, diced

Dressing
1 tsp olive oil
2 tsp balsamic vinegar
Juice and zest of 1 lemon
1 tsp agave syrup
Pinch of salt
½ clove garlic, crushed

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

Quick Chicken Salad

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
605	56g	39g	9g

METHOD

Chop the chicken in to bite size pieces and saute in a little coconut oil with a pinch of cayenne pepper to taste. Saute until the chicken is cooked through. At the same time, soft or hard boil the eggs, as you prefer. Mix all the salad ingredients together and make a simple lemon and olive oil dressing with a 2:1 lemon to oil ratio and seasoning. When eggs and chicken are ready add them to your salad and drizzle with a little dressing to finish.

INGREDIENTS

Serves 2

2 skinless chicken breasts
Coconut oil
Pinch of cayenne pepper
12 cherry tomatoes
Handful of pitted olives
Half a cucumber
Lettuce leaves of your choice
3 eggs
Lemon juice
Olive oil
Seasoning

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 Chicken, Spinach & Sweet Potato Stew

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
521	50g	16g	48g

METHOD

Peel and chop the sweet potatoes and place in a large saucepan, cover with boiling water and boil for 10 minutes or until just tender. Drain and place to one side. Meanwhile, put all the paste ingredients into a blender and blitz until you have a fine puree. Add the oil to the pan together with the paste and fry for a couple of minutes. Add the chicken to the paste, mix well and fry for 5 minutes or so until the chicken starts to colour. Then add the sweet potato and cook for a further 5 minutes or so. Once lightly browned, pour over the stock and bring to the boil. Simmer for 10 minutes, stirring occasionally. Add the spinach to the hot mixture at the end so it wilts nicely.

INGREDIENTS

Serves 4

3 sweet potatoes, cut into chunks
190g spinach
2 tsp sunflower oil
8 chicken thighs, skinless and boneless (kept whole)
500ml chicken stock

Paste ingredients
2 onions
1 red chilli
1 tsp cayenne pepper
Thumb sized piece of ginger, grated
400g fresh tomatoes
Juice of 2 lemons

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

Oregano Chicken Stew

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
434	39g	12g	53g

METHOD

Fry the chicken and onion in a little coconut or rapeseed oil for 5 minutes in a pan deep enough to take all of your ingredients. Add salt, pepper and 2 tsp of oregano. Add the potatoes, the tomato puree and cover with boiling water. Leave to simmer for half an hour, or until the potatoes are soft. Add the remaining teaspoon of oregano and a pinch of chilli. Switch off the heat and add a drop of olive oil before serving.

INGREDIENTS

Serves 2

2 chicken breasts, diced
1 onion, diced
Coconut or rapeseed oil
2 large potatoes, peeled and cubed
1 tbsp tomato puree
3 tsp oregano
Pinch of chilli
Salt and pepper

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

Baked Chicken with French Beans & Spicy Pepper Sauce

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
422	49g	16g	20g

METHOD

Pre-heat the oven to 180 degrees Celsius. Sauté the chicken for 2 minutes each side in an oven-proof frying pan to get a little colour and then cook in the oven for 15 minutes. Put the pepper, garlic, chilli, tomatoes, paprika and some salt and pepper on a baking tray and cook in the oven for 15 minutes. Take out the pepper mix and blitz in a blender before passing through a sieve so it’s nice and smooth. Steam the French beans. While the beans are cooking sauté the pancetta. Add the French beans to the pancetta with some lemon juice and parsley. Serve with the cooked chicken breast and pepper sauce.

INGREDIENTS

Serves 2
2 chicken breasts
150g French beans
2 red peppers, roughly chopped
150g cherry tomatoes
3 red chillies
4 cloves garlic
1 tsp paprika (or add a little more if you like it spicy)
100g diced pancetta
1 lemon
Parsley

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

Mexican Chicken Stew with Quinoa

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
592	51g	12g	74g

METHOD

Heat the oil in a deep frying pan. Add the onions and peppers and cook for a few minutes until soft. Stir in the chipotle paste and cook for a minute, followed by the tomatoes. Add 400ml of water to the pan then add the chicken breasts and gently simmer, turning occasionally, for 15-20 minutes until the chicken is cooked through. Heat the chicken stock in another large saucepan, add the quinoa and cook for 15 minutes until tender. Add the beans for the final minute so they can cook through. Once cooked drain well in a colander, add the lime juice and check for seasoning. Remove the chicken from the pan, shred with some forks and then stir back into the tomato sauce. Add the sugar and check for seasoning before serving with the quinoa.

INGREDIENTS

Serves 4

1 tbsp coconut or rapeseed oil
1 onion, sliced
2 red peppers, deseeded and chopped into large chunks
3 tbsp chipotle paste
600g fresh tomatoes
4 skinless chicken breasts
160g quinoa
2 chicken stock cubes
400g pinto beans, drained (note if using dried, soak and cook first)
Small bunch of coriander, most chopped, few leaves left whole
Juice of 1 lime
1 tbsp sugar
Natural yoghurt to serve

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

Harissa Paste

December 6, 2017

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.

Harissa Chicken Tray Bake

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
510	21g	21g	21g

METHOD

Heat oven to 190 degrees Celsius. Score deep lines into the chicken legs or thighs and rub with the harissa paste. Season well and place in a roasting tin with enough room for all the other ingredients. Scatter over the garlic cloves, squeeze the lemon wedges for juice before adding to the tray, mix in the tomatoes, new potatoes and olives. Place in the oven for 45 minutes or until the chicken is cooked through. Serve with a green salad.

INGREDIENTS

Serves 4

4 chicken legs or 8 chicken thighs
2 tbsp harissa paste *
1 garlic bulb, broken into cloves
1 lemon, cut into wedges
400g cherry tomatoes
350g new potatoes
50g kalamata olives
Green salad to serve

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

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 Teriyaki with Wild Rice & Mangetout

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
353	38g	4g	40g

METHOD

Blitz together the chilli, garlic, lime leaves, lemongrass, soya, mirin and honey to make your teriyaki sauce. Marinade the chicken for an hour or longer if you have time. Sauté in a hot frying pan for 10 minutes, until the chicken is cooked through and let the sauce reduce so it caramelises. Serve the chicken with the cooked mangetout and wild rice and finish with some chopped coriander.

INGREDIENTS

Serves 2
2 skinless chicken breasts
4 tbsp soya sauce
2 tbsp mirin
1 tbsp honey
4 cloves garlic, roughly chopped
2 red chillies, roughly chopped
Thumb sized piece of ginger, peeled and roughly chopped
2 lime leaves
1 stalk lemongrass, roughly chopped
Chopped coriander
100g wild rice
150g mangetout

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

Moroccan Chicken

December 6, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
347	43g	9g	29g

METHOD

Season the chicken with the cumin and lots of ground black pepper. Heat a large frying pan and cook the chicken for 4 minutes in a little coconut oil. Add to the chicken the tomatoes, 250ml of vegetable stock, the honey, courgettes and chickpeas. Bring to the boil and simmer for 15 minutes until it starts to thicken and the chicken is cooked through.

INGREDIENTS

Serves 4

4 skinless chicken breasts
1 tsp ground cumin
1 tbs coconut oil
1 onion finely chopped
400g cherry tomatoes
2 tsp harissa paste *
1 tbsp clear honey
2 medium courgettes thickly sliced
400g chickpeas **
250ml vegetable stock

* You can use ready made harissa paste or you can follow our simple recipe to make your own ADD LINK.
** If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

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

Love your Liver Smoothie

August 10, 2017

INGREDIENTS

1 Stick of celery
5 Slices of cucumber
Handful of blueberries
Half an avocado
Half an apple (skin on)
2 Small beetroot (cooked)
Handful of spinach leaves
Handful of kale leaves
Sprinkling of flax seeds
Coconut water

METHOD

Add all of the ingredients to your blender, top up with coconut water and blend.

    
      Ingredient      
      Benefit
        
        Celery
         provides fibre for toxin elimination
            
      Cucumber  
       for fluid
        
        Blueberries
         for antioxidants
       
        Avocado
         provides good fats
        
        Apple
         pectin binds to and excretes heavy metals
        
        Beetroot
         provides flavonoid-potent antioxidants
          
Spinach
         adds B vitamins
          
        Kale
         provides glucosinolates which help the liver to produce detoxification enzymes
          
        Flax seeds
         add fibre for toxin elimination
          
        Coconut water
        contains bioactive enzymes that aid digestion, full of potassium and is also good for bit of extra flavour

Salmon Burgers

August 9, 2017

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
338	24g	21g	13g

METHOD

Tip the salmon into a food processor with the Thai curry paste, ginger, soya and chopped coriander. Pulse until roughly minced. Tip and form into burger shapes of desired size. Heat a non-stick frying pan add the oil and fry the burgers for 4-5 minutes turning frequently until golden brown. Meanwhile, for the salad, spiralize or julienne the carrots and cucumber. Mix with the white wine vinegar and sugar until the sugar dissolves then drain the excess liquid in a colander and serve with the burgers.

INGREDIENTS

Serves 4
4 boneless salmon fillets
2 tsp thai red curry paste
Thumb sized piece of ginger
1 tsp soy sauce
Bunch coriander, roughly chopped
1 tsp vegetable oil
Lemon wedges to serve

Salad
2 carrots
1 cucumber
2 tsp white wine vinegar
2 tsp golden caster sugar

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