Bone Strengthen Smoothie

INGREDIENTS

  • Small handful of Spinach

  • Small handful of Kale

  • Small handful of Collard Greens

  • 20g Wheatbran

  • 20g Almonds

  • 20g Cashews

  • 40g Papaya

  • Handful of Swiss Chard

  • Coconut water

METHOD

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

 

 

 

Ingredient Benefit
Spinach, kale & collard greens contain calcium and vitamin K, which are need to strengthen bones. Calcium is also taken from bones to neutralize acidity in the body. Over the age of 30 there is greater natural depletion in bone density so it’s even more important to maintain calcium levels.
Wheatbran, almonds & cashews contain magnesium, which helps to strengthen bones.
Papaya & Swiss chard contain potassium, which helps neutralize the bloods, preventing the leaching of calcium from bones.
Coconut water contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Sleep Well Smoothie

INGREDIENTS

  • 20g Dates

  • 20g Cashews

  • 30g Oats

  • Spirulina (as per label)

  • 15g Pumpkin seeds

  • Handful of Swiss chard

  • Handful of Spinach

  • Handful of Collard greens

  • 1 tsp Cinnamon

  • Almond milk

METHOD

Add all of the ingredients to your mixer, top up with almond milk and blend.

 

 

 

Ingredient Benefit
Dates, cashews, oats & spirulina contain tryptophan, which is needed to make melatonin and therefore serotonin. Tryptophan, plus tryptophan hydroxylase subsequently produce serotonin.
Pumpkin seeds, Swiss chard & spinach contain magnesium, which is a relaxant and also increases blood flow.
Collard greens contain calcium, which helps sustain rapid eye movement (REM).
Almond milk contains calcium. It’s thought that calcium helps tryptophan to release melatonin.

DIGESTION Smoothie

(TO EASE CONSTIPATION)

INGREDIENTS

  • 10g Flax seeds

  • 10g Dates

  • 10g Figs

  • 10g Prunes

  • 30g Pear

  • 30g Carrot

  • 30g Peaches

  • 200ml Coconut water

METHOD

Add all of the ingredients to your mixer and blend.

 

 

 

Ingredient Benefit
Flax seeds contain both soluble and insoluble fibre needed for food transit through the body.
Dates, Figs & Prunes are fibre rich and contain potassium. Potassium acts like an electrolyte helping to balance water, fluid and sodium levels in the digestive tract. Low potassium can lead to both bloating and constipation, so it's helpful for elctrolyte balance.
Pear & Peaches a good source of fibre.
Carrots contain both beta-carotene and soluble fibre and help remove ADL cholesterol.
Coconut water contains electrolytes which help hydrate. Constipation can be both a cause of and be caused by dehydration, which is why these are important.

Stress Busting Smoothie

INGREDIENTS

  • 20g Nuts

  • 10g Seeds

  • Handful of Spinach

  • Half an Avocado

  • 50g Yoghurt

  • 30g Cucumber

  • 20g Blackcurrants

  • 20g Strawberries

  • Coconut water

METHOD

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

 

AVOID

If you're feeling stressed it's best to avoid too much red meat, too much dairy, salt, liquorice and concentrated fruit juice.

 

Ingredient Benefit
Nuts, seeds & spinach contain both magnesium and phosphorous. Phosphorous is needed for the body's primary energy source ATP (adenosine triphosphate) and in times of stress your metabolism is increased and phosphorous is depleted. Magnesium is essential for adrenal function, especially the formation of adrenalin.
Avocado & yoghurt contain B5, which is required for the production of stress hormones.
Avocado, cucumber & spinach all contain potassium, which is needed for the metabolism of proteins and enzymes that help obtain energy from glucose.
Avocado, nuts & seeds contain essential fatty acids. During times of stress the body can become inflamed, which can impair adrenal function and the blood also thickens. EFA from these foods helps to thin the blood and decrease inflammation.
Blackcurrants & strawberries contain vitamin C, which is needed for adrenal function, as it’s needed for the production of both adrenaline and cortisol, which are stress hormones produced by the adrenal glands.
Coconut water contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Energy Boosting Smoothie

INGREDIENTS

  • Probiotic (dose on supplement label)

  • 20g Nuts

  • 10g Sunflower seeds

  • Handful of spinach

  • 100ml Grape juice

  • Half an Avocado

  • 50g Cantaloupe melon

  • 30g Blackcurrants

  • Handful of Swiss chard

METHOD

Add all of the ingredients to your mixer and blend. 

 

AVOID

If you're struggling with low energy it's best to avoid tea and coffee, low protein diets, alcohol and carbonated drinks.

 

Ingredient Benefit
Probiotic helps obtain nutrients from food that are needed for energy, such as magnesium and B vitamins.
Nuts, sunflower seeds & spinach all contain magnesium, which is a glucose carrier. This means magnesium carries glucose through the blood stream to the cell where it’s converted to pyruvic acid and is then used in the aerobic energy system (called the Krebs cycle). The Krebs cycle is the aerobic energy system by which energy is produced and magnesium is needed for that as well.
Nuts & seeds these also contain vitamin B1, which is needed to convert both fat and glucose into pyruvic acid, which is the compound needed inside the krebs cycle to produce energy.
Grape juice contains chromium, which makes insulin more potent. Insulin is needed for energy storage.
Avocado & spinach contain B2, which is needed to move electrons round the Krebs cycle and once they're moved around they release energy.
Cantaloupe melon & blackcurrants contain vitamin C, which is needed to produce ATP (adenosine triphosphate) inside the Krebs cycle. ATP is the body's primary energy source.
Swiss chard this contains biotin, which helps convert both fat and amino acids to pyruvic acid for the Krebs cycle.

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

 

 

Chicken with Mushrooms

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
238 33g 14g 8g
 

METHOD

Heat 1 tablespoon of oil in a large frying pan, dust the chicken with the flour and add to the pan. Once brown on all sides, remove from the pan and place to one side. Add the pancetta and mushrooms to the same pan and cook until soft, then remove to rest with the chicken. Add a teaspoon of oil to the same pan with the shallots and cook for a minute or so. Then add the stock and vinegar. Bring to the boil for a couple of minutes before adding the chicken, pancetta and mushrooms. Simmer for 15 minutes. Finally, add the frozen peas and cook for about 2 minutes before adding the chopped parsley to finish. Serve with green vegetables.

INGREDIENTS

  • Serves 4

  • Rapeseed oil

  • 500g boneless skinless chicken thighs (kept whole)

  • 1 tbsp flour

  • 50g cubed pancetta

  • 300g button mushrooms, halved

  • 2 large shallots chopped

  • 250ml chicken stock

  • 1 tbsp white wine vinegar

  • 50g frozen peas

  • Handful chopped parsley

  • Green vegetables 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

Snack Ideas

Depending on your body type and goal, your nutrition plan may require you to eat more than the traditional '3 meals a day'. It's important to keep your blood sugar balanced throughout the day, which is where snacks come in. This doesn't mean reaching for the biscuit jar or a packet of crisps! 

To help we've put together a list of snack ideas to try and inspire you to reach for the best types of foods to fuel your body.

Snacks on the Go

Some of these ideas need a little bit of preparation either the night before or in the morning before you head out the door, but we've tried to keep that to a minimum.

  • Raw vegetables with dip, such as hummus with carrots, celery, cucumber, peppers, mangetout etc.

  • Hard boiled egg with cold asparagus spears (you can keep hardboiled eggs in the fridge for up to 5 days)

  • Wholemeal pitta bread or oat crackers with hummus

  • Piece of fruit such as an apple or pear or some berries with a small handful of nuts (almonds, walnuts, hazelnuts & brazil nuts)

  • Handful of dried fruits & nuts or seeds - customise your own trail mix, but remember to go easy on the dried fruit!

  • Spicy roasted almonds - although these need to be made ahead, they then make a great snack on the go! Spread 100g of almonds on a baking tray, cover with a mix of coconut oil, cumin, garam masala and cayenne pepper (about 1 tsp of spices in total) before roasting at 150 degrees for about 20 minutes until crunchy.

  • Sweet roasted almonds - another make ahead idea, but once it's done you're good to go! Spread 100g of almonds on a baking tray, cover with a mix of coconut oil, honey or maple syrup and a mix of cinammon and mixed spice (about a teaspoon of spice in total) and then roast at 150 degrees for about 20 minutes until crunchy.

Snacks at Home

All of these snack ideas either involve a bit of cooking, are best enjoyed hot or maybe don't travel so well.

  • Prawn & avocado with ryvita crackers (or use gem lettuce leaves if you're on a plan with lower carbs)

  • Edamame beans seasoned with salt or chilli (like Wagamamas!) - take a couple of big handfuls of frozen edamame beans in their pods, simmer for about 3-4 minutes, drain and then season with coarse salt, garlic powder and chilli flakes while still hot. Delicious!

  • Soft boiled egg with asparagus spears instead of traditional toast soliders

  • Homemade kale chips – break the kale up into bite size pieces on a baking tray, sprinkle with seasoning and a little rapeseed oil and then roast in the oven for 10 to 15 minutes

  • Roasted chickpeas - mix some chickpeas with a little rapeseed oil, salt and cayenne pepper then roast in the oven for 20 to 30 minutes

  • Sweet potato strings made with a spiralizer and drizzled with rapeseed oil and some seasoning (we like salt, cayenne pepper & chilli powder) and then roasted at 200 degrees for about 25 minutes (remember to turn half way through)

  • Poached or scrambled eggs on rye or pumpernickel bread (use a small amount of butter rather than margarine)

  • Smashed avocado on rye toast

  • Half an avocado filled with cottage cheese

  • Smoked salmon with avocado or raw spinach

  • Omelette with spinach and mushrooms (or any filling you like, such as spring onions, peppers, courgette etc.)

  • Small sweet potato jacket topped with cottage cheese

  • Mackerel or tuna on a bed of fresh spinach

Smoothie Recipes

  • Smoothie - either a green smoothie or a fruit smoothie with added protein powder. Take a look at our smoothie category for some great ideas.

Sweeter Snacks

There are times when you really do need something a little bit sweeter, hopefully these snacks will help tackle those cravings!

  • Small portion homemade granola & greek yoghurt (this doesn't have to be just for breakfast)

  • Bowl of porridge with some added seeds and berries

  • See our sweet roasted almonds suggestion in 'snacks on the go' above

  • Couple of our sweet cinnamon balls.

Breakfast Ideas

Feedback from our clients has told us that lots of people struggle with breakfast. For many body types it's essential to eat something within an hour of waking up. This may mean overcoming a longstanding habit of skipping breakfast. Breakfast is such as important meal to kick start your metabolism and reduce the hormone cortisol, which breaks down muscle and has the effect of slowing metabolism.

To help we've put together a list of breakfast ideas to try and inspire you to get back into the habit of enjoying that first meal of the day!

General guidelines

  • You're aiming for good protein, a little bit of carbohydrate and some good fats.

  • Bread - choose rye or seeded breads, such as pumpernickel. If you have wholewheat bread look for stoneground options. Avoid processed white bread.

  • Cereals, granola & mueslis - these can be a good breakfast option, but it's important to consider the added sugar. Homemade granola is best as ready made versions can be very high in sugar. Choose a muesli without too much dried fruit, extra nuts are better!

  • Milk & alternatives - milk can be a good source of added protein, but isn't suitable for everyone. Almond or soya milk and coconut water are good options to consider. Coconut water is hydrating and a good source of potassium.

  • Yoghurts - for the best protein source choose full fat traditional Greek yoghurt and avoid 'Greek style' yoghurts as they are usually full of added sugar.

Cereals & Toast

  • Porridge oats with crushed nuts, protein powder & a handful of blueberries

  • Homemade granola with full fat Greek yoghurt & a handful of berries

  • Muesli with coconut water

  • Overnight oats recipe

  • Peanut butter on toast (choose a peanut butter without added sugar. There are lots of nut butters around, including almond, cashew and mixed nuts)

  • Cold meats and rye bread (a continental style breakfast)

  • Smoked salmon on lightly toasted rye bread

Photo 27-09-2018, 12 39 39.jpg

Different Ways with Eggs

  • Eggs on toast (poached, scrambled or fried!)

  • Omelette with your choice of fillings (such as ham, mushrooms, peppers, spinach etc.)

  • Avocado & bacon on toast with poached eggs

  • Avocado, smoked salmon & poached eggs

  • Scrambled eggs & smoked salmon with some wilted spinach

  • Soft boiled eggs with asparagus soldiers

  • Sliced hard boiled eggs on toast (good if time is tight, you can pre-boil eggs and keep them in the fridge for up to 5 days)

  • Spinach, poached mackerel & poached eggs

ff1ffdc8-855a-4777-81e0-142b90096952.JPG

Something a little bit different

  • Minute steak with mushrooms & cherry tomatoes

  • Kedgeree (a traditional breakfast dish introduced to Britain in Victorian times)

  • Pancakes with Greek yoghurt and berries

Remember, that although we have conventional ideas about what types of food are best for breakfast, you can actually eat whatever you like. So if you fancy some leftovers from dinner the night before, go for it! The main thing when choosing what food to eat is to consider your nutrition goals and macros, it doesn't matter whether you achieve those from a conventional breakfast or from some leftover chicken and pasta!

Chicken Kebab with Quinoa Salad

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
767 51g 37g 57g
 
 

METHOD

Soak your kebab sticks in water to prevent them burning then make your kebabs by adding chicken, red pepper, courgette slices and whole cherry tomatoes. Marinade the kebabs with garlic, thyme and lemon then bake in the oven at 180 for 12 to 15 minutes. To make the salad, finely chop all of the ingredients. You want everything to be a similar size, except for the chilli and garlic, which will be more finely chopped. Mix the salad ingredients with your Quinoa, some olive oil and salt and pepper.

INGREDIENTS

  • Serves 2

For the kebabs:

  • 2 kebabs per person

  • 2 Chicken breasts cut into bite sized pieces

  • 1 Red pepper, cut into pieces to skewer

  • 1 Courgette, sliced

  • Handful of Cherry tomatoes

  • 2 Garlic cloves, finely chopped

  • 1 tbsp Fresh Thyme, finely chopped

For the salad:

  • Cherry tomatoes

  • Cucumber

  • Red Pepper

  • Feta

  • Black olives

  • Small avocado

  • 2 small cloves of garlic, finely chopped

  • Fresh red chilli, de-seeded and finely chopped

  • Handful of fresh Coriander, chopped

  • Juice of 1 lemon

  • Cooked quinoa

  • 2 tbsp Olive oil

PHOTO-2018-05-31-18-22-54 6.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 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

Beef Bourguignon with Quinoa

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
609 33g 36g 26g
 

METHOD

In a large frying pan lightly sauté the sirloin steak (keep it pink) and then place to one side. Steam the carrots. In the same pan you used for the steak, sauté the onions with some thyme. Add the red wine and simmer to reduce. Add beef stock and tomato puree. Again, simmer to reduce. Add chopped courgettes to the pan of steaming carrots for the last 4 minutes. In a separate pan cook your quinoa. Add the steak back into the pan and mix well. Serve with the quinoa and steamed vegetables.

INGREDIENTS

  • Serves 2

  • 300g Sirloin steak, sliced into strips

  • 150g Chantenay carrots

  • 1 x Onion, diced

  • 1 tbsp Fresh thyme, finely chopped

  • 150ml Red wine

  • 150ml Beef stock

  • 1 tbsp Tomato puree

  • 1 x Courgette, chopped to a similar size as the carrots

  • 100g Quinoa

Photo 04-09-2018, 20 22 10.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 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

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

Cod on Aubergine & Tomato Pulp

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

 


 

PHOTO-2018-06-13-16-18-47 3.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 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

Mildly Spiced Chicken & Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
607 52g 24g 32g
 

METHOD

Saute the onion and garlic in a large frying pan for a couple of minutes and then add the red pepper, chicken thighs, the spices and some seasoning, the raw white rice, cherry tomatoes and chicken stock (enough to cover the rice). Bring to the boil and simmer for about 15 minutes until the chicken and rice are cooked through. Just before you take off the heat add the spinach for 1 minute, so it wilts nicely in the heat.

INGREDIENTS

  • Serves 2

  • 1 Onion, finely chopped

  • 2 Cloves of garlic, finely chopped

  • 1 Red pepper, sliced

  • 6 x Chicken thighs (skinless and boneless) cut into large pieces

  • 2 tsp of curry or chilli powder

  • 100g White rice

  • 150g Cherry tomatoes, halved

  • 500ml Chicken stock

  • 100g Spinach

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

Spicy Chicken & Brown Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
612 44g 17g 44g
 

METHOD

Skin and de-bone your chicken thighs, if not already done. Finely slice the onions. Measure and mix the spices before coating the chicken thighs with them. In a large saucepan that can go in the oven add the brown rice, the onion and garlic, chicken thighs, cherry tomatoes and hot chicken stock (you need enough stock to cover the rice and sit halfway up the chicken). Place the lid on top and place in the oven at 180 degrees until cooked through (45 min to an hour). Add the spinach right at the end and allow it to gently steam in the heat with the lid on. Garnish with coriander & enjoy!

INGREDIENTS

  • Serves 4

  • 8 Chicken thighs (remove skin & bone, but keep whole)

  • 1 Onion, finely sliced

  • 1 tsp Cayenne pepper

  • 1 tsp Sweet paprika

  • 1 tsp Cumin

  • 1 tsp Garam masala

  • 1 tsp Cinnamon

  • 1 tsp Turmeric

  • 200g Brown rice

  • 200g Cherry tomatoes, halved

  • 400g Chick peas

  • 500-750ml Hot chicken stock

  • 100g Spinach

  • Coriander to garnish

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