Recipe Examples

Below are a few recipes to give you an idea of how to plan your meals within the guidelines.

High Energy Breakfast:

Easy Overnight Oats (serves 1, 351 calories per portion): Carbs: 56g/Protein: 15g/Fat: 6g

200g Low Fat Natural Yoghurt - 40g Porridge Oats - 100g Frozen Berries

Place porridge oats in the bottom of a jar/bowl - Pour Natural Yoghurt over - add berries and leave overnight in fridge and stir before serving.

Peanut Butter Overnight Oats (serves 1, 471 calories per portion): Carbs: 78g/Protein: 11g/Fat: 14g

1 Tablespoon Peanut butter - 45g Porridge Oats - 120ml Almond  (or Soya) Milk - 1 Tablespoon Honey -   1 Banana

Place Almond milk, peanut butter and honey into jar/bowl and stir - squash until oats are under the milk - cover and leave overnight in fridge. Top with sliced banana and stir before serving.

Higher Carbohydrate Morning snack:

White Bean Humus (serves 6, 165 calories per portion): Carbs: 21g/Protein: 8g/Fat: 5g

1 Tin White Beans (Drained) - 2 Basil Leaves - 2 tbsp Olive Oil - 1/4 Cup Fresh Parsley - 2 Tbsp Water - 1/2 Lemon Juiced - 2 Garlic Cloves Whole Wheat Bread (toasted) to serve.

Blend all of the ingredients (except bread) to a paste and serve on toast.

Banana and Avocado Smoothie 1 Banana - 1 hand full of Kale - 1 Kiwi Fruit - half an Avocado - 400ml Milk -1 tbsp Honey

Blend the milk and honey for 20 - 30 sec before adding each ingredient 1 at a time and blending until smooth.

Higher Carbohydrate Lunch ideas:

Chinese Style Pork with Egg Fried Rice. (serves 4, 319 calories per portion): Carbs: 31g/Protein: 29g/Fat:9g

420g Pack Pork Medallions - 1tbsp Reduced Salt Soy Sauce - 1 tbsp Chinese 5-spice - 2 tbsp Honey - 1 tbsp Cornflour - 1 Egg (beaten) - 225g Cooked Rice - 200g Frozen Peas (Defrosted) - 2 Spring Onions (sliced)

Sauce: Marinade the pork in soy sauce and 5-spice for 5  minutes. Fry the pork for 2-3 minutes each side. Add 150ml of boiling water and honey and cook for further 2 minutes. Mix the cornflour with a little water then add to the pan. Continue to cook until sauce thickens and appears glossy.

Rice: Fry the egg for 2 minutes each side in a seperate pan. Remove the omelette and slice. Stir fry the rice and peas for 3-5 minutes and add the spring onions and omelette and cook for a further minute.

Tip: Replace the Egg Fried Rice with Chinese Kale (recipe below) to create a high protein evening meal option!

​​​Mini Spinach Pizzas (Serves 6, 199 Calories per portion): Carbs: 30g/Protein: 10.7g/ Fat: 4.4g

6 Whole wheat Pitta Bread - 1/2 Cup Tomato Puree - 1 cup Spinach leaves - 1 cup Mozzarella (shredded)

Cover Pitta bread with puree and topping. Bake for 10-15 mins at 180°c

Quinoa Patties (142 calories per serving, fat 4.7g, protein 5.8g, carbohydrates 19.5g)

(makes 14) 2 cups cooked Quinoa -  4 eggs beaten - 1 shallot chopped - 2 garlic cloves chopped - 1 cup whole grain bread crumbs - Pepper to taste - 1 carrot (grated) - 2 tbsp oils for frying

Combine the quinoa, eggs, shallot, garlic, breadcrumbs, and carrot in a bowl.Season then mix wellHeat the oil in a large pan, form small patties and place in the hot pan.Fry on both sides, until golden brown.

Turkey Burgers and guacamole (Serves 4) 559 Calories per portion: Carbs: 52.1g/Fat:21.5g/Protein:36.6g
260g sweet potatoes peeled and cut into wedges - 1½tbsp olive oil - 1 large avocado, mashed - 3 tomatoes, chopped into small pieces - watercress, chopped - 1tbsp natural yogurt - 4 turkey steaks (approx. 100g each) - 1tsp mild chilli powder -
4 lettuce leaves - 4 malted grain baps
Coat the potato wedges with 1tbsp of oil, then spread onto a baking sheet. Bake the wedges in a preheated oven 200°C, 180°C fan, Gas 6 for 30 minutes, turning regularly until browned.
Meanwhile, place the turkey steaks under the grill on a low-medium heat. Grill for about 20 minutes or until the steaks are cooked through with no pink showing.
Mix the avocado, tomatoes, watercress and yogurt together to form a guacamole, then season.
Sprinkle each side of the turkey with chilli, add to a large pan with the rest if the oil and cook for 3 minutes on each side. Cut the baps into halves and spread the guacamole onto each half. Add a turkey breast and a lettuce leaf and serve with sweet potato wedges.

(turn into protein based evening meal by omitting the sweet potatoes and switching bread roles for mini wraps!)

Mexican Sweet Potato Burgers

900g (1lb 15oz) sweet potato, peeled and cut into 2.5cm (1in) cubes - 1 tbsp olive oil - 120g precooked microwave long-grain rice - 2 tbsp ground almonds - small handful fresh coriander, finely chopped - 1-1 1/2 tsp chipotle chilli and smoked paprika paste - 4 tbsp fat-free Greek-style yogurt - 4 brown seeded rolls or soft wholemeal rolls, split open - 4 iceberg lettuce leaves, roughly torn - 1 avocado, stone removed and cut into small cubes - 25g (1oz) tortilla chips, roughly crushed

Preheat the oven to gas 6, 200°C, fan 180°C. Toss the sweet potato cubes with the olive oil, and then space well apart on a large baking tray lined with nonstick baking paper and roast for about 30 minutes, or until soft and beginning to brown.

Using a potato masher or a fork, crush the sweet potatoes on the baking tray. Add to a large mixing bowl with the cooked rice, ground almonds, chopped coriander, 1/2 tsp chipotle chilli and smoked paprika paste. Season to taste and form into 4 even-sized burgers. Re-line the baking tray and space the burgers out on it and bake for 20-25 minutes.

Meanwhile, mix the remaining chipotle paste (to taste) with the yogurt and a little seasoning. Arrange the torn lettuce leaves, cooked burgers, yogurt dressing, avocado and crushed tortilla chips in the burger buns. Serve immediately.

Avocado Baked Eggs with Pancetta

1 large Avocado - 2 free-range eggs - 70g Pancetta - Handful of Cress, Pepper:

Half Avocado and remove stone. Crack an egg into each hole and bake in a casserole dish (lid on) at 200oC for 8 minutes. Fry the pancetta in a little oil for 4-5 minutes and remove excess oil. Sprinkle pancetta, cress and pepper over avocado to serve.

High Nutrient snack/side dish ideas:

Strawberry & Spinach Salad (Serves 4, 100 Calories per portion): Carbs: 7.6g/Fat: 7.5g/Protein:3.4g

1lb Baby Spinach (shredded) - 1 cup of halved Strawberries - 1/2 Cup of pureed Strawberries - 1/2 Lemon Juiced - 2 Tablespoon Olive Oil - 1 Teaspoon Honey - 1 Teaspoon Balsamic Vinegar

Plate the Spinach and Halved Strawberries.Blend the other ingredients as dressing.

(turn this into a protein rich and nutritious evening meal by serving as side salad with grilled Turkey steaks or high carb lunch by adding salad potatoes)

Omellete style pizza, fry Tesco courgette spaghetti, mushrooms and garlic, half the cooked mixture and mix one half with 2 eggs and make omelette and cook. Top omelette with passatta and other half of mixture plus 20 grams of low fat cheese and finish off under the grill. (courtesy of Ruth Taylor)

Chinese Style Kale (serves 2-3, 95 calories per serving): Carbs: 4g/Protein: 4g/Fat: 7g

1 tbsp vegetable oil - 1 large Garlic Clove (sliced) - 200g Bag Kale - 1 tbsp Reduced Salt Soy Sauce - 1 Tbsp Oyster Sauce

Heat the oil in a large Wok or frying pan, add Garlic and fry for a few seconds, throw in the Kale and toss to coat in the oil, add 100ml boiling water and cook for 7 minutes, stir in Soy and Oyster sauces and heat through.

High Carb Lunch/Desert:

Almond brown rice pudding (Serves 6) 280 Calories per portion: Carbs: 50g/Fat:7g/Protein:6g
1/2 cup pitted dates - 1 cup uncooked brown rice - 4 cups unsweetened vanilla almond milk - 1/2 cup raisins -
1 teaspoon pure vanilla extract - 1/4 teaspoon ground cinnamon - 1/2 cup toasted chopped silver almonds
Place dates in a bowl and add 1/2 cup boiling water. Soak for 15 min, transfer dates and water to a blender and puree.
Meanwhile, bring rice and almond milk to the boil in a pan. Reduce heat and simmer until rice is cooked and absorbed most of the milk stirring occasionally, about 45 min.
Stir dates syrup, raisins, vanilla extract, almond extract, cinnamon and almonds into rice and serve warm.

Agave Nectar is an alternative to sugar and honey that's natural, lower in calories and lower GI (slow energy release) than honey. Its also sweet enough to use on cereals and in baking.

Banana Bread (per slice – Calories: 145. Protein: 6g, Carbs: 24g Fat: 2g

140g wholemeal flour - 100g self-raising flour - 300g mashed very ripe bananas - 1tsp bicarbonate of soda - 1tsp baking powder - 4 tbsp agave syrup - 3 eggs- 150ml low fat natural yoghurt - Peacans for top of bread (optional)

Heat oven to 160C/140C (fan). Grease and line loaf tin.
Mix flour, baking powder, bicarbonate of soda, pinch of salt. Add mashed bananas, syrup, beaten eggs and yoghurt. Mix together. Add to tin and top with nuts (if using). Bake for 1hr 15mins. Serve with low fat spread or eat as it is.

Peach Crumble (per serving, serves 6 - Calories 202. Protein: 4g, Carbs: 36g, Fat: 4g

3 x 410 tin peaches in juice - zest of 1 lemon, plus half it's juice, half the agave syrup, 140g plain flour, 50g porridge oats, 25g grated butter

Heat oven to 200C. Drain the peaches, keep the juice. Put peaches into a deep baking dish. Scatter the lemon zest, juice, agave syrup and toss together.

In a bowl, combine the flour, oats, butter, remaining agave and 4 tbsp of the reserved peach juice. Mix together, then using fingers rub together to form a crumbly mixture.  Scatter mixture over the peaches and bake for 35 mins until golden and crunchy on top.

Low Carb Evening Meals:

Lentil & Sweet Potato Curry (serves 2) 613 Kcal per portion - Carbs: 91g/Protein: 27g/Fat: 18g

2tbsp olive oil - 1 red union chopped - 1 tsp Cumin Seeds - 1 tsp Mustard Seeds - 1 tbsp medium curry powder - 100g Lentil - 2 medium sweet potatoes, peeled and cut into chunks - 500ml veg stock - 400g tin of chopped tomatoes - 400g tin chickpeas, drained - quarter of a bag fresh corriander - natural yoghurt to serve ** a naan bread can be added to make the meal a higher carb lunch **

Fry the red union in olive oil until soft - add mustard seeds and curry powder then fry for 1 minute - stir in lentils, sweet potato stock and tomatoes - bring to the boil and simmer for 20 mins - add chickpeas - heat through. Serve with natural yoghurt.

Healthy Fajitas (serves 4) 167 Calories per portion - Carbs: 15g/Protein: 20g/Fat: 3g

(Fajitas) 1 red pepper sliced - 1 green pepper sliced - 2 medium red unions sliced - 3 chicken breasts cut into chunks - 1 tsp smoked paprika - 1 tsp cumin - 2 red chillies finely chopped - juice of 1 Lime - low calorie oil spray - salt and freshly ground black pepper

Stir-Fry the peppers, onions,chillies, lime juice and spices for 4-5 minutes. Add chicken and stir-fry over high heat for approx 5 minutes.

(Salsa) blend 1 red chilli - 15 cherry tomatoes - handful fresh coriander - juice of 1 lime - pinch of salt & pepper until finely chopped.

Bulghar Wheat is a good alternative to rice for evening meals, containing 1/5th of the carbohydrates. Its also high in fibre so will help alleviate some of the hunger you're experiencing (as well as being good for the digestive system). Here's an example meal which can also be made with a 50/50 mix of Bulghar Wheat and Quinoa in order to increase the protein content:

Spiced turkey with bulghar & pomegranate salad

2 tbsp each chopped dill, parsley and mint - zest and juice 1 lemon -1 tbsp harissa paste - 500g/1lb 2oz turkey breast fillets -2 tbsp white wine or water - 250g pack bulghar wheat (or 50/50 mix) - 2 tomatoes, chopped - ½ cucumber, diced - 100g pack pomegranate seeds

Heat oven to 200C/180C fan/gas 6.
Mix together half the herbs, half the lemon zest and juice, and all the harissa with some seasoning. Rub the turkey in the marinade and leave for 5 mins (or up to 24 hrs in the fridge). Lay out a large sheet of foil. Put the turkey and marinade, and wine or water, on top, then cover with another layer of foil, fold and crimp the edges to seal. Transfer the parcel to a tray, then bake for 30 mins until cooked through.

Cook the bulghar following pack instructions. Drain, then mix with the remaining herbs, lemon zest and juice, plus the tomatoes, cucumber and pomegranate seeds. Slice the turkey and serve on top of the salad with the foil parcel juices poured on top.

One-pot Mexican Beef Stew. Calories: 229. Protein: 24.3g Carbs: 14.2g Fat: 8g

1 tbsp oil - 350g beef strips - 1 red onion (wedges) - 31g pack coriander - 95g jar chipotle chilli and smoked paprika paste - 400g butter beans (drained)

Stir fry beef and onion for 5mins, add coriander stalks with chilli and chipottle paprika sauce. Add 3 jar fulls (of empty paste) boiled water and simmer.

Add butter beans, cook for 2 mins and stir through coriander leaves.

Tip: add tin of chopped tomatoes to make more sauce.

Thai Beef Salad. Calories: 188. Protein: 16.7g Carbs: 10.7g Fat: 8.6g

225-250g Rump Steak

Salad: 1/2 Head of Chinese Leaf - 3 Spring Onions sliced - 1 carrot sliced - 6 radishes  sliced - 2tbsp chopped corriander

Dressing: 4tbsp Sweet Chilli Sauce - zest and juice of 1 Lime - 1 tbsp light Soy Sauce

Garnish: 25g roasted Peanuts - handful fresh Mint leaves

Shallow fry or griddle beef for 3-6mins each side, allow to rest for 5mins. Blend Dressing ingredients and add half of mixture to salad mix. Slice steak and place over salad mix before adding rest of dressing and garnish.

Fried Chicken (evening meal option). Calories: 598 Protein: 61g Carbs: 22g Fat: 30g

1 Chicken Breast (diced) - 2 tbsp chopped almonds - 2 tbsp flaked almond - 1 tsp sesame seeds - half tsp smoked paprika - 1 large egg - 2 tbsp coconut oil - 2 tbsp wholemeal flour.

DIP: 50g Greek yoghurt, 1 medium chilli (deseeded and chopped), 1 tsp lemon juice, 2 tbsp chopped corriander.

Coat chicken with the flour, dip into egg (whisked), then dip into mixture of almonds, seeds and paprika. Fry chicken in oil for 5-6 mins.

Mix the dip ingredients and serve as a side dish.

Chicken , tomato and peanut curry. Calories: 280 Protein: 30.5g Carbs: 7.9g Fat: 13.4g

2 tbsp olive oil - 431g chicken fillets (cut into chunks) - 1 onion (chopped) - 2 garlic cloves - 1 tsp root ginger (finely chopped) - 1 red chilli - 2 tsp ground cumin - 1 tsp ground coriander - 400g chopped tomatoes - 3 tbsp smooth peanut butter - handful chopped coriander - salted peanuts to serve

Brown chicken, in a seperate pan cook onion until softened, add garlic, ginger, chilli and cook for another 2 mins, stir in cumin and coriander and cook for further min then add tomatoes and chicken. Simmer for 10 minutes. Add water if required as sauce can be thick. Stir in peanut butter and cook for 5-10 mins. Add coriander and peanuts (optional) before serving.

​Tip: Serve with cauliflower rice for nutritious low carb option. Turn into lunch time carb loader by serving with boiled rice.

Protein Snacks:

No-Pastry Quiche (Serves 12 - 67 Calories per serving ) Carbs: 0.9g/Protein: 6g/Fat: 4.8g

8 Eggs (beaten) - 70g Cheese (grated) - 1 cup Steamed Broccoli (finely chopped)

Mix the ingredients - add mixture to lightly oiled muffin tray and bake at 180oc for approx 20 minutes (or until firm)

Tip: The fat content consists of essential fats, but can be reduced by using Low Fat Cheese. Almost any vegetable can be used in this recipe, although dark greens improve vitamin content and aid protein absorbsion.

Protein Deserts:

Banana and Peanut Butter Ice Cream

Slice 3 Bananas and place slices on grease proof paper on a tray and freeze for at least 2 hours. Blend the frozen banana slices, at 2 tblsp smooth Peanut Butter and blend again. Enjoy straight away!

Avocado Pear Ice Cream

Half an Avocado - half a pear- 125ml Coconut Milk - 2 tbsp Cinnamon - 2 tbsp Honey:

Dice Pear, sprinkle with cinnamon and freeze. Dice and freeze Avocado. Add frozen cubes to honey and coconut milk and blend until ice cream texture.

Copyright 2016 Fit2The Core Training Systems Ltd. All rights reserved.

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