Fish and Chips with Avocado Dip

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
722	37g	37g	62g

View fullsize

METHOD

Pre-heat your oven to 200 degrees. Mix the sweet potato wedges with the rapeseed oil, rosemary sprig, 2 of the garlic cloves and some seasoning. Bake in the oven for 25-30 minutes until crispy. Mix the quinoa, chopped parsley, sesame seeds and some seasoning in a bowl. Whisk the eggs in another bowl. Sieve the flour into another bowl. First coat the cod in the flour, then the eggs and finish in the quinoa mix. Bake in the oven for 12 minutes, or until cooked through. While everything is cooking mix together the avocado, coriander, lemon juice, red pepper flakes and remaining 2 garlic cloves. Blend together until you're happy with the consistency. Serve the fish, chips and avocado dip finished with lemon wedges. 

INGREDIENTS

• Serves 2

• 200g cod fillets

• 100g quinoa cooked & drained

• 50g spelt flour

• 3 eggs

• Handful of parsley chopped

• 10g black sesame seeds

• 200g sweet potato cut into wedges

• Sprig of rosemary

• 4 cloves of garlic, roughly chopped

• 2 tbsp rapeseed oil

• 1 ripe avocado

• Handful of coriander, chopped

• Juice of 1 lemon

• 1 tsp red pepper flakes

• Lemon wedges for 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

Chicken Kebab with Quinoa Salad

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
767	51g	37g	57g

View fullsize

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
  

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

Broad Bean Omelette

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
294	24g	19g	13g

METHOD

Heat the oil in a pan then add the broad beans with a good pinch of salt and pepper. Fry for 5-10 minutes, tossing the beans until they begin to brown. Beat 3 eggs and pour them over the beans. Once the egg is cooked on the underneath side place a plate over the top of the pan and use this to turn the omelette. Repeat this 2 or 3 times until the egg is cooked….and now….time to enjoy!

INGREDIENTS

• Serves 2

• 200g of young or organic broad beans

• 5 eggs

• Rapeseed or coconut oil

• Salt and pepper
  

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

Flax Seed and Almond Bread

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
359	11g	30g	4g

METHOD

Mix together the eggs and 3 tablespoons of water. In a separate bowl mix together all the other ingredients with a further 3 tablespoons of water. Then thoroughly mix your wet and dry ingredients before putting in a small loaf tin or tray and baking in the oven at 170 degrees for 30-40 minutes. 

* If you prefer you can swap the hazelnuts for 60g of black olives OR 60g of dried cranberries OR some roughly chopped rosemary.

INGREDIENTS

• Makes 8 servings of 2 slices each

• 4 eggs

• 6 tbsp water

• 165g dark flax seeds

• 80g ground almonds

• 1 tsp baking powder

• 1 tsp salt

• 1 tsp caraway seeds

• 2 tsp honey

• 1/2 tsp xantham gum

• 2 tsp poppy seeds

• 35g sunflower seeds

• 35g black sesame seeds

• 20g flaked almonds

• 90g hazelnuts *

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 Pesto and Cashews

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
852	48g	43g	80g

METHOD

Puree the cashew nuts with the hot water. Put your pasta on to boil. Saute the chicken gently for about 3 minutes in the coconut oil. Add the garlic and cherry tomatoes and cook for 5 minutes. Season and add the cashew nut mix and cook for a further 5 minutes. Saute the courgettes in a separate pan so that they caramelise rather than stew. Add the cooked courgettes, the spinach, pine nuts and basil 1 minute before the end. Mix with the cooked pasta and serve. 

INGREDIENTS

• Serves 2

• 250g chicken, chopped

• 75g cashew nuts

• 150ml hot water

• 2 cloves garlic, crushed

• 200g courgettes, diced

• 120g cherry tomatoes

• 150g spinach

• 1 tbsp coconut oil

• 150g spelt pasta (or other pasta of your choice)

• Basil (to taste)

• 50g 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

Spiced Salmon with Beetroot, Feta & Wild Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
696	37g	35g	58g

METHOD

Coat the salmon fillet in the spices and then set aside to marinade. In a small saucepan with a tight fitted lid simmer the rice for 25 minutes until cooked. After 15 minutes season the salmon and place the fish skin side down in a cold frying pan. Slowly heat over a medium heat for 5 minutes until it starts to cook. Then turn over and cook the other side for a couple of minutes until cooked. Drain the rice and then mix in the beetroot, spring onion, lemon juice and some seasoning to taste. Crumble the feta over the top and serve alongside the spiced salmon. 

INGREDIENTS

• Serves 1
  

• Single salmon fillet (approx. 120g)

• ¼ tsp ground cumin

• ¼ tsp caraway seeds

• 1 tsp extra virgin olive oil

• 60g wild rice

• 100g cooked beetroot

• 2 spring onions, chopped

• Juice of half a lemon

• 25g feta, crumbled
  

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

Spaghetti with Smoky Tomato & Spicy Prawns

CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
459	34g	6g	70g

METHOD

Cook the spaghetti in some boiling water. Meanwhile, heat a large saucepan and add in the garlic, chilli and fennel seeds and sizzle for a few minutes. Add the paprika, sugar, tomatoes and seasoning to the pan and gently simmer for a further 8 minutes while the pasta is cooking. Drain the pasta and add to the sauce. In a separate pan, sauté the tiger prawns with some black pepper for 2-3 minutes until cooked. Add to the pan and toss together. Serve with the chopped parsley.

INGREDIENTS

• Serves 4

• 1 tbsp rapeseed oil

• 4 garlic cloves, crushed

• 1 red chilli, deseeded and finely chopped

• 1.5 tbsp fennel seeds

• 300g spelt spaghetti

• 2 tsp smoked paprika

• 600g chopped tomatoes

• 2 tbsp sugar

• 400g fresh tiger prawns

• Small bunch chopped parsley
  

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