Fish and Chips with Avocado Dip

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
722 37g 37g 62g
 

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.

PHOTO-2018-05-31-18-22-56 2.jpg

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

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

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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

PHOTO-2018-06-13-16-19-42 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 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