RA Physique Recipe Book

R A P H Y S I Q U E F O O D
M A N U A L
" H E L P I N G Y O U B U I L D T H E B O D Y
Y O U H A V E A L W A Y S W A N T E D "
W W W . R A P H Y S I Q U E . C O . U K

E N E R G Y B A L A N C E
V
IN OUT
This is the most important factor when it comes to weight loss, you must be consuming less calories than you are burning, other wise like above
the equation you will be out of balance.
We can do this by using the following.
Consuming less overall calories across the week.
Exercise
Increasing weekly activity
If we get this wrong then weight loss will NOT occur. Now some of you might not like this, the reason your body is not where you want it is you
simply carry to much body fat. In order to address this we must first place our selves in a calorie deficit (calories in vs calories out).
The net result of being consistently in a calorie deficit will result in weight loss. Notice CONSISTENTLY, this is where most people go wrong, its all
very well being in a calie deficit for 4-5 days, ,but if you go off the rails and binge over the weekend you will have undone your hard work
previously.

E N E R G Y B A L A N C E
0
1,250
2,500
3,750
5,000
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
The above diagram shows how most people tackle their diets and where most people go wrong is impatience and lack of knowledge, simply cutting
calories to quickly from their weekly total, this often leads to over eating on a weekend. Your number one PRIORITY.
When dieting you should be looking at retaining as much muscle mass as possible. Simply cutting calories drastically will result in losing water
weight, muscle mass and body fat. The end result will be that you feel lethargic and weak. We want to be changing the shape of your body, keeping
you healthy, drastic calorie drops will nota achieve this.
The main problem i see is everyone is too impatient, they want 2-3kg weight drops per week, not realising that a 1-2 pound weight drop will be more
sustainable over the long run. Dropping your calories by too much will only lead to a down regulation of your metabolism and thyroid, this is the
exact opposite of what you want to happen. This will make it harder to achieve your body weight goals.

M A C R O N U T R I E N T S
FATS
15%
PROTEIN
31%
CARBOHYDRATE
31%
FIBRE
23%
H O W Y O U W A N T Y O U R D A I L Y N U T R I T I O N T O L O O K

W H A T Y O U N E E D T O D O
# 1
REMOVE ALL PROCESSED FOODS
(CAKES, BISCUITS, CRISPS,
SWEETS, READY MEALS, CHEAP
SLICED MEATS ETC).
# 2
PROTEIN WITH EVERY MEAL
(CHICKEN, TURKEY, WHITE FISH),
OR FATTY MEAT/FISH (SALMON,
MACKEREL, BEEF).
# 3
INCREASE YOUR VEGETABLES
(DON’T WORRY ABOUT
COUNTING THEM).
Doing this one simple step will cause
you to drop at least 1-2 pounds in body
weight. You see, these food groups offer
zero nutritional value to
your body. They don’t help any of your
systems function. A lot of processed
foods will cause you to be- come
inflamed, which is when you end
up retaining water.
Start with a portion of protein that is
the size of your palm at each meal.
Eating protein also helps you to keep
full between meals, it also helps you to
keep your muscle or build it. Muscle is
metabolic, which
means it re- quires a good amount of
energy to function. This energy
requirement is a key part of the fat loss
process
Deficiencies in vitamins and minerals
found in vegetables and fruits can lead
to many symptoms such as acne, dry
skin, dry mouth, puffy skin,
tingling hands/ feet, brittle/thin nails
and many more. Bottom line, the
healthier your body is the easy you’ll
find it to lose body fat. You’ll also have
way more energy through the process.

# 4 INTRODUCE FATS TO EVERY
MEALL (IF YOU’RE NOT HAVING A
FATTY MEAT OR FISH SOURCE).
# 5
CARBS ARE NOT THE ENEMY
# 6
REMOVE FOODS THAT CAUSE
YOU DISCOMFORT
Fats provide us with an energy source, they also
help manufacture and balance our hormones.
Fats are critical for the transmission of nerve
signals that create muscle contractions (you
need muscles to lose body fat properly and
shape
your body), and it also transports the fat-soluble
vitamins A, D, E, and K (supports bone growth,
immune system health and protects red blood
cells). The big bonus fats are omega 3 (ALA,
DHA, EPA). These can be found in oily fish, and
they help keep your cells more fluid. If the cell
membranes are more fluid, it increases insulin
sensitivity and ultimately fat loss.
In many cases i allow my clients to eat
carbs, they are not to be scared of.
Remember that low activity levels and
over eating cause fat gain.
In the early days, our advice is limit
yourself to one meal per day of carbs.
You can choose to have a carb based
meal after your workout, or for
your last meal. Some people find eating
carbs in their last meal helps them to
sleep better. Use 40 grams of uncooked
brown rice or 150 grams
of uncooked sweet potato. This is the best
place to start, and knowing how much you
are eating is key to learning self-control.
Do you have gas or be- come irritated
when you consume certain foods?. The
usual culprits are dairy, eggs, nuts, and in
some cases gluten. Cut
them out for 14 days and see how you
feel without them. In many cases people
sleep better, they have better digestion,
and they have way
more energy.
W H A T Y O U N E E D T O D O

B R E A K F A S T
R E C I P I E S

K A L E , B A C O N , M U S H R O O M S
A N D B O I L E D E G G S
1. Slice bacon rashers and red onion and gently fry in 10g of Organic Coconut
Oil, while bacon is browning, prepare and slice mushrooms and add to the
pan with the kale.
2. In a separate pan start to boil two eggs to your liking.
3. Place the bacon, onion, mushroom and kale onto a plate and season with
Himalayan Rock Salt and Cracked Black pepper.
4. Once the eggs are cooked place on top of the bacon and kale mixture and
enjoy.
INGREDIENTS:
2 BACON RASHERS
2 WHOLE EGGS
2 WHOLE MUSHROOMS
10G ORGANIC
COCONUT OIL
¼ RED ONION
1 X HANDFUL KALE
SALT
PEPPER
CALORIES: 363
MACRONUTRIENTS: P-29g C-10g F-24g

S M O K E D S A L M O N ,
B R E A K F A S T B A G E L
CALORIES: 363
1. Place half a bagel in the toaster. While the bagel is cooking place ½
avocado in a bowl with ½ fresh lemon juice, black pepper, salt and chilli
flakes. Using a fork mash all the ingredients together.
2. Once the bagel has toasted add 1 x tbsp. of Philadelphia extra light to the
bagel, then apply avocado mash mix on top.
3. Once this is done apply 50g Smoked salmon on top.
INGREDIENTS:
50G SMOKED SALMON
½ AVOCADO CHILLI
FLAKES
½ BAGEL
LEMON JUICE
PHILADELPHIA LIGHT
1 X TBSP.
BLACK PEPPER SALT

R A P H Y S I Q U E B R E A K F A S T
1 Place Heck chicken sausages under the grill and cook for 3-5 minutes
turning occasionally.
3. Place the bacon rashers and beef tomatoes under the grill along with the
sausages and continue to cook for 5-7 minutes, turning as needed.
4. Heat up a non-stick pan and add 5g coconut oil.
5. Place egg into frying pan a and continue to cook until it has reached
desired consistency.
6. Plate all the ingredients together and enjoy
INGREDIENTS:
2 X CHICKEN
SAUSAGES
2X BACON
1 X EGG
½ BEEF TOMATO
4 WHOLE MUSHROOMS
SPINACH
CALORIES: 363

S P I N A C H , R E D O N I O N &
W A L N U T F R I T A T T A
1. Slice the red onion and add to a hot pan along with 10g Organic Coconut
Oil.
2. In a separate bowl combine the egg and egg whites with salt and pepper
and mix.
3. Place the fresh spinach in the pan with the red onion and then pour over
the egg mixture.
4. Cook for 3-5 minutes on a slow heat until the bottom starts to crisp. 5.
Finish under the grill
5. Finish with 30g chopped walnuts.
INGREDIENTS:
2 X WHOLE EGGS
2 X EGG WHITES
SPINACH 100G
20G WALNUTS
1/4 RED ONION
10G COCONUT OIL
CALORIES: 363

D A R K C H O C O L A T E
O V E R N I G H T O A T S
1. Add 150g Fage 0 % Greek yoghurt and 50g Organic oats to a small bowl.
2. Grate dark chocolate and add to the mixture along with cinnamon,
coffee and flax seed and combine together.
3. Sprinkle with stevia and add 50g fresh berries.
4. Leave in the fridge overnight to soak.
CALORIES: 363
INGREDIENTS:
50G ORGANIC OATS
20G 70-90% DARK
CHOCOLATE
150G 0% GREEK YOGHURT
½ TEASPOON CINNAMON
15G ORGANIC FLAX SEED
½ TEASPOON STEVIA
½ TEASPOON COFFEE
(OPTIONAL)

R A S P B E R R I E Q U I N O A
P O R R I D G E W I T H
B A N A N A F R U I T S & C H I A
1. Rinse the quinoa and place in a pan with 1 and 1/2 cups of water. Bring to
the boil then simmer for 10 minutes. Until water is starting to evaporate.
2. Add 75g of the raspberries and continue to cook until raspberries break
down and combine, then add 2 tbsp of honey, 1/2 cup of unsweetened
almond milk and 1/2 teapoon of cinnamon and continue to cook for 10
minutes.
3.Allow to cool for 10 minutes before serving in a bowl and add half chopped
banana, 2 slices of orange and chia seeds.
INGREDIENTS:
1/2 CUP QUINOA
1/2 TSP VANILLA ESSENCE
1/2 TSP CINNAMON
1/2 UNSWEETENED
ALMOND MILK
1 TBSP HONEY
1/2 BANANA
100G RASPBERRIES
10G CHIA SEEDS
1/2 BLOOD ORANGE
CALORIES: 346

G R E E K Y O G H U R T ,
B E R R I E S & P I S T A C H I O
1. Add 170g of taotal Greek Yoghurt to a bowl and add 1 tsp of Stevia.
2. Add 100g mixed berrys and sprinkle 30g chopped pistachios.
3. Add a sprinkle of cinnamon.
INGREDIENTS:
170G TOTAL GREEK
YOGHURT
100G MIXED BERRYS
30G CHOPPED
PISTACHIOS
1 TSP STEVIA
CALORIES: 253

P R O T E I N O A T S W I T H
H O N E Y & B A N A N A
1. Place 60 organic oats in a bowl and cover in boiling water. Leave to sit
for 5 minutes
2. Once oats have cooled, add 25g vanilla whey protein powder and 1 tbsp
of honey and mix until it combines with oats.
3. Serve with 1/2 chopped banana on top.
INGREDIENTS:
60G ORGANIC OATS
20G VANILLA WHEY
PROTEIN
1/2 BANANA
1 X TBSP HONEY
1/4 CUP UNSWEETENED
ALMOND MILK
CALORIES: 363

B E E T R O O T , B A N A N A &
G R E E K Y O G H U R T S M O O T H I E
1. Set up blender.
2. Add all of the ingredients together and add 4-5 cubes of ice.
3. Blend until smooth consistency is reached.
4. Consume straight away.
INGREDIENTS:
1 BANANA
1/2 BEETROOT PEELED
15G FLAX SEED
50G TOTAL GREEK
YOGHURT
1/4 UNSWEETENED
ALMOND MILK CALORIES: 363

W H E Y , S P I N A C H , K I W I &
K A L E S M O O T H I E
INGREDIENTS:
2 X KIWI FRUITS
1/2 BEETROOT PEELED
15G FLAX SEED
25G VANILLA WHEY
PROTEIN
1/4 UNSWEETENED
ALMOND MILK
1. Set up blender.
CALORIES: 363

S U P E R G R E E N S S M O O T H I E
INGREDIENTS:
1/2 APPLE
100G SPINACH
50G KALE
2 SMALL BROCOLLI STEMS
1/4 UNSWEETENED
ALMOND MILK
25G VANILLA WHEY
PROTEIN
25G NUT BUTTER (ANY)
1. Set up blender.
CALORIES: 363

L U N C H & D I N N E R
R E C I P I E S

M I N C E D B E E F
S T U F F E D P E P P E R S
1. Slice the bacon and begin to fry in a non stick pan along with the onion
and fry until crisp. Then add the garlic and mushrooms.
2. Once the mushrooms have realsed there moisture add the lean steak
mince along with garlic and paprika, add a small dash of water and simmer
until meat is tender.
3. Meanwhile preheat the oven to 190degrees and slice the tops off two
peppers and hollow out the seeds, Spoon the mince meat into the peppers
and replace the lid.
4.Bake for 20 minutes and enjoy.
INGREDIENTS:
100G MINCE BEEF (5 %
FAT)
1 X BACON RASHER
1/2 ONION
1 X GARLIC CLOVE
100G MUSROOMS
1 TBSP PAPRIKA
1 X RED AND YELLOW
PEPPER
CALORIES: 248

C H I C K E N
S A U S A G E & M A S H
INGREDIENTS:
3 X HECK SAUSAGES
300G CAULIFLOWER
30G PHILIDELPHIA LIGHT
1 X TBSP OLIVE OIL
1/2 MEDIUM ONION
1 CUP BEEF STOCK
1 X TBSP CORN FLOWER
SALT & BLACK PEPPER
CALORIES: 373
1. Pre heat oven to 180 degrees and place the chicken sausages in a baking
tray and cook for 15-20 minutes.
2. Boil the cauliflower florets until tender, drain and mash. Then add the
cauliflower to a food processor and blend until smooth with the cream
cheese, garlic and salt and pepper.
3.In the meantime bring a saucepan with 1 tbsp of olive oil and fry onion and
garlic until soft, then add the beef stock and cornflour.
4. Serve the chicken sauages on a bed of creamy mash and add gravy.

C H I C K E N B U R G E R
1. Add chicken breast to bowl and coat in cajun dry spice rub and a splash of
water.
2. Pan fry the chicken breast on a meduim heat, turning occasionally for 15-
20 minutes.
3. In the mean time cut the bun in half and add lettuce, tomato, red onion
and half an avocado.
4. Add chicken breast to the bun and add 1 slice of cheese.
INGREDIENTS:
200G CHICKEN BREAST
LETTUCE HANDFUL
TOMATO 1/2
CAJUN SPICE 1 TSP
RED ONION SLICE
WHOLEMEAL BUN
1 CHEESE SLICECALORIES: 560

L A M B K O F T A &
Y O G H U R T
1.Add the lamb mince to a bowl with finly chopped corriander, 1/2 red
onion, cumin and fresh chilli.
2. Pre heat the grill, then shape the lamb mince into koftas and place under
the grill on a baking tray. Continue to cook turning them occasionally.
3. In a sepertae bowl place the greek yoghurt with finly chopped mint and
garlic and stir, add salt, pepper and lemon juice to taste.
4. Serve the koftas with the greek youghurt dip on the side.
CALORIES: 368
INGREDIENTS:
15OG LEAN LAMB MINCE
CORRIANDER LEAFS
1/4 RED ONION
1/2 FRESH CHILLI
1/4 TSP CUMIN
50G GREEK YOGHURT
FRESH MINT
1 GARLIC CLOVE
25G POMENGRANATE
SEEDS

S T E A K & P E P P E R S
1. Preheat griddle pan. Gently brush the steaks with olive oil and add to hot
pan.
2. Continue to cook until you reach desired cooking level. Then take staek
out and rest on the side.
3. In the same pan add the peppers, onion balsmic vinegar and honey and
cooked until they caralmilise. Finally add spinach and wilt.
4. Serve steak chopped and on top of the veg.
INGREDIENTS:
200G RUMP OR FILLET
STEAK
1 X RED AND YELLOW
PEPPER
1/2 RED ONION
1 X TBSP BALSAMIC
VINEGAR
1 X TBSP HONEY
100G SPINACH
CALORIES: 383

B E E F & A V O C A D O
W R A P S
1. Pan fry the beef strips with black pepper and salt.
2. Warm flat bread up in the oven while beef is cooking.
3. Finley grate carrot and slice cucumber.
4.Add beef to the flatbread and serve with the carrot, cucumber and avocado
on top.
5. Add fresh lime juice, spring onion and hot sauce.
INGREDIENTS:
150G BEEF STRIPS
1/2 AVOCADO
1 FRESH LIME
GRATED CARROT !/2
SLICED CUCUMBER
SPRING ONION
CORRIANDER LEAFS
HOT SAUCE
1 X FLAT BREAD
CALORIES: 443

C H I C K E N T H A I S T I R F R Y
1. Heat a hot pan with 10g of coconut oil and add chicken chunks, red chilli
and cook for 5 minutes, add 1 tbsp of thai red curry paste and 1/4 cup water.
2. Continue to cook for a further 5-10 minutes until water starts to evapourate.
Then add 30g peanuts, bean sprouts and stir fry vegetables. Continue to cook
for 5 minutes.
3. Once cooking is complete and 1 x tbsp soy sauce and sprinkle with seasme
seeds and serve.
INGREDIENTS:
150G CHICKEN
100G BEAN SPROUTS
100G FRESH STIR FRY VEG
30G PEANUTS
1 X TBSP LIGHT SOY
SAUCE
SEASME SEED SPRINKLE
RED CHILLI
1 X TBSP RED THAI CURRY
PASTE
CALORIES: 474

T U R K E Y M E A T B A L L C U R R Y W I T H
C A U L I F L O W E R C O U S C O U S
INGREDIENTS:
150G TURKEY BREAST MINCE
100G SPINACH
1 X TBSP OF CURRY POWDER
3 X TOMATOS
1/2 ONION
1 X TSP CUMIN
50G GREEK YOGHURT
FRSH MINT LEAFS
1/2 CAULIFLOWER
SALT & PEPPER
1. Add 150g turkey mince to a bowl and add 1/2 onion and mix together. Take the mixture and
shape into meatballs. In the mean time start to heat a pan with 5g coconut oil and add the
turkey meatballs.
2. Once the meatballs are browned add in 3 tomatos, 1 x tbsp of curry powder, 1 x tbsp of
cumin and 1/2 cup of water and begin to reduce for 5-10 minutes.
3. While the meatballs are simmering boil 1/2 cauliflower for 5 minutes, once it satrts to soften
drain and add to a food processor, blitz the cauliflower until a cous cous texture appears then
transfer to a plate and add salt and pepper.
4. Return to the meatballs and stir in 50g greek yoghurt and a handful of fresh mint.
5. Serve the meatballs on a bed of cauliflower and finish with fresh chilli.
CALORIES: 320

C H I C K E N K E B A B S W I T H S W E E T
P O T A T O W E D G E S
INGREDIENTS:
200G CHICKEN BREAST
1 PEPPER
1 COURGETTE
50G HALLOUMI
1/2 ONION
50G GREEK YOGHURT
FRSH MINT LEAFS
SWEET POTATO
SALT & PEPPER
1. Cut the chicken into cubes, along with the pepper, onion & courgette and halloumi.
2. Slice the sweet potato into wedges and partly boil for 5 minutes, then transfer them into a
oven proof dish and add paprika. Cook on 190 degrees for 30 minutes.
3. Meanwhile skewer the chicken, halloumi and veg into kebabs and begin to pan fry in 1 kcal
spray, keep turning them to get a chargrilled affect.
4. Mix 50g greek yoghurt with fresh mint and place in a sepertate bowl.
5. Plate the kebabs with the sweet potato wedges and seve dip on the side.
CALORIES: 501

P R A W N S T I R F R Y
INGREDIENTS:
150 G KING PRAWNS
50 G EDAMAME BEANS
50G RICE NOODLES
1 X FRESH STIR FRY
VEGETABLES
1/2 ONION
1 X TSP FISH SAUCE
1 X TBSP LIGHT SOY
1/2 CUP VEGETABLE STOCK
FRESH CHILI
CORRIANDER1. heat up a non stick pan and add 10g of coconut oil, add 1/2 onion and the
king prawns and begin to cook.
2. Take 50g rice noodles out and place in 1/2 cup of vegetable stock and
boiling water until they soften.
3. Add the stir fry vegetables and bean sprouts to the prawns and coconut oil
and add 1/2 chilli, edamame beans, fish sauce and soy.
4. Place the rice noodles and vegetable stock in with the prawns and simmer
for 2-3 minutes.
5. serve in a bowl and add fresh corriander.
CALORIES: 363

RA Physique Recipe Book

Recommended

Recommended

More Related Content

What's hot

What's hot (18)

Similar to RA Physique Recipe Book

Similar to RA Physique Recipe Book (20)

Recently uploaded

Recently uploaded (20)

RA Physique Recipe Book