Reverse Health 28day Meal Plan for Menopause

meal plan
28-day
FOR MENOPAUSE WEIGHT LOSS
Start using the app now
Reverse Health

Welcome to
Reverse Health
We've designed a 1 month meal plan to help you lose those stubborn menopause pounds.
What is happening in your body during menopause?
1. The hormonal changes (estrogen decline is the main culprit) that occur during menopause
impact metabolic rate, increasing the likelihood of weight gain and fat gain around the
abdomen.
2. Collagen production declines rapidly during menopause, affecting the elasticity and
appearance of your skin, and maybe your confidence too.
3. Muscle and bone is also lost during this period due to the decrease in estrogen. This can lead to
weak bones, i.e. osteoporosis.
4. The gut microbiome changes significantly during menopause, as beneficial bacteria decrease
and disease-causing bacteria increase, potentially leading to leaky gut and inflammation.
5. As estrogen levels fall, the body becomes less responsive to the hormone insulin, commonly
known as insulin resistance. Insulin resistance is associated with elevated blood sugar levels,
increasing susceptibility to diabetes. A diet with moderate carbohydrates with high fiber as
outlined in our meal plan is recommended.
The first weight loss
program that focuses
on menopause
These changes are all normal and very common, and can be improved with a healthy lifestyle and
diet. Our team of experts in the space of nutrition, menopause, fitness and mindset have extensive
experience and have refined our evidence-based program through years of research and applied
practice, delivering you a plan that works. The cornerstone of our program is the meal plan, of which
you'll find a sample on the following pages.

Wehopeyouliketherecipesinthisdocumentandandmeetusintheappsoontomaximizeyour
chancesoflastingweightlosssuccessandimprovedhealth.
Themealplanisbasedonthefollowingprinciples:
Specificallydesignedandscience-basedapproachtolowercommon
menopausesymptomssuchasweightgain,hotflashes,fatigue,jointpain,etc.
Ourmealplansareneverbelow1200kcal/daytoensureoptimalmetabolism
andbalancedhormones.
Macronutrientratioof40%protein,30%carbohydratesand30%healthyfats.
Onceyou'reintheapp,you'llalsobenefitfromatracker,exercisevideos,avideocoaching
coursetokeepyouaccountableandaccesstoouramazingmembersgroupwithmore than
15,000motivatedandincrediblysupportivemembers.Regainingyourhealthandconfidenceis
thebestgiftthatyoucanprovidetoyourselfafteralltheseyears.
Becauseresearchconfirmsthatahealthydietratherthansupplementsisthe
mosteffectivetreatmentformenopausalsymptoms(NutritionBulletin,2023)*.

Sowhatistheperfect'menopausediet'?

It'snotasecret,andit'snotafatlosspill.It'ssimplyabalanceddietconsistingof:
Why a you might wonder?
meal plan
Moderateamountsoffish
Dairyandwhitemeats
Colorfulvegetablesandfruit
Beans,lentils,nutsandwholegrains
Evenwineisincluded
Inmoderation:sweetsandsugarydrinks,take-outfood
* For HRT (hormone replacement therapy) please consult your medical professional. Reverse Health
does not provide medical or hormonal consultation.
Note: Ifyou'revegetarianorvegan,pleasereachouttousforyourmodifiedmealplan.For
anyotherfoodsensitivities,you'refreetosubstituteingredientsasperyourpreference.
Matt Jones,

Head Nutritionist

Reverse Health
Week 1 Page 6
Week 2 Page 40
Week 3 Page 74
Week 4 Page 109

Our recommended
supplements
While you be able to see success by just following the meal plan, exercise and mindset strategies
outlined in our program, these supplements can be a great addition to accelerate your progress and see
visible results sooner.
We've selected a handful of supplements to
help you look and feel better while
managing common menopause symptoms.
Rev up your metabolism to accelerate weight loss
Combat effects of menopause on muscle & bone
Lose fat & maintain muscle tone
Reduce cravings & hunger pangs
Increasing your protein intake and
supplementing with whey protein can
increase metabolic rate, helping you burn
more calories, lose fat and maintain muscle,
and naturally balance blood sugar, energy,
mood and hormones.
VANILLA WHEY PROTEIN
Promotes healthy joints & hormones
Reduces visible signs of aging
Reduces fine lines & wrinkles
Increases skin strength & elasticity
As estrogen declines during menopause,
natural collagen production is reduced, skin
gets weaker, fine lines and wrinkles become
more visible, hair volume decreases, nails
become brittle.
UNFLAVORED COLLAGEN
Reduces stress, improves mood
Naturally balances hormones
Relieves hot flashes & night sweats
Supports weight loss
Strengthen your health from the inside out
and improve your overall mood at any age.
Take 1 capsule once a day to:
VITAMIN K2+D3
Reduces stress, improves mood
Naturally balances hormones
Relieves hot flashes & night sweats
Supports weight loss
Ashwagandha has proven benefits in the
reduction of stress hormone cortisol and
anxiety related with menopause.
ASHWAGANDHA
Hand-picked for you
Buy them here now: shop.reverse.health US only
Buy them here now: shop.reverse.health

WHAT OUR MEMBERS
say
Maria, lost 26lbs
No clothes fitted anymore, I lacked energy, my knees ached when I crouched or climbed the stairs,
and my self-esteem was declining. After menopause and the pandemic, it felt like my weight
rocketed. Six months later I’ve lost 13 kilos. My husband also really enjoys the food. So for me,
Reverse Health has really incited a huge and positive change in my life, both weight- and food-
wise.

Overall I’m so happy that I have actually managed to go through this program successfully. I really
never thought I would. My self-esteem has increased and also my confidence, both regarding
cooking and choosing good eating alternatives. And I can wear my favorite clothes again!
Before
After
After
Before
Germaine, lost 20lbs
I am enjoying the program so much and never thought I could lose so much weight eating foods
that I love! At 66 years old, I lost 20 lbs!I lost so much weight that the strain on my heart was
“reversed”! I have medical records to prove it. My electrophysicist and cardiologist was ecstatic
about my progress.
Claire, lost 13lbs
I joined Reverse Health on 1st January 2023 when I
weighed 140 lbs and was rather unfit. Two months later, I
weigh 127 lbs and feel much fitter and healthier. I have
more energy, get less out of breath, sleep better and enjoy
my food more. I find the Reverse Health recipes delicious,
well-balanced, quick and easy to prepare. My husband eats
them too and has lost 22 lbs!
Start using the app now: Reverse Health
Therese
I’ve been on so many diets, but this plan is truly different. I’m losing my awful menopause
belly yet the guidelines are so simple. I’m hooked!
For more reviews got to: reverse.health/reviews

HighProteinSmoothie
Bowl
Page7
Chicken,OrangeAnd
WalnutSalad
Page8
Salmon,SweetPotato
Mash&Broccoli
Page10
Apple,FibreOneBar&
Nuts
Page11
EggBroccoliAndHam
Muffins
Page12
CitrusPrawnSalad
Page13
SweetPotato&Chicken
Traybake
Page14
ProteinShake&Orange
Page16
ProteinPorridge
Page17
GrilledChicken&
PineappleSalad
Page18
SweetChilliPrawn,
Mango,AvocadoWrap...
Page20
ProteinYogurtWith
Raspberries&Fiber...
Page21
ClassicOmelettewith
Salad
Page22
ChickenAndSpinach
Wraps
Page23
SeaBass,Quinoa&Stir
FriedVegetables
Page24
TropicalCarrot
Smoothie
Page25
ProteinPorridge
Page26
ChickenAndSpinach
Wraps
Page27
CodFillet,Potatoes&
MixedVegetables
Page28
YogurtWithBerries&
FibreOneChocolate...
Page29
EggBroccoliAndHam
Muffins
Page30
Cucumber,Avocado&
ChickenSalad
Page31
PorkSkewersOnMixed
GreenSalad
Page33
Quick&CheapYogurt
Bowl
Page34
ProteinPorridge
Page35
Cucumber,Avocado&
ChickenSalad
Page36
Chicken&Vegetable
PittaBread...
Page38
ProteinShake&Orange
Page39
Mo Tu We Th Fr Sa Su
Breakfast
W1
Snack
L
unch
D
inner

day 1
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day 5
day 6
day 7
Breakfast Lunch Dinner Snack
High Protein Smoothie Bowl
2
Serves: 5 min
Prep: 0 min
Cook:
Nutrition per serving
Calories
310
Carbs
39.4g
Protein
26g
Fats
5.4g
Instructions
Add the yogurt, whey protein, frozen
berries and maple syrup to a blender
and blend well until smooth and
creamy.
1.
Serve in a bowl and enjoy.
2.
Ingredients
300g (2 cups) low fat Greek yogurt
2 tbsp. maple syrup
112g (¾ cup) frozen strawberries
1 scoop (25g) vanilla whey protein
7
Week 1 Week 2 Week 3 Week 4

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Chicken, Orange And Walnut
Salad
2
Serves: 10 min
Prep: 10 min
Cook:
Calories
345
Carbs
22.1g
Protein
18.6g
Fats
20.2g
8
Instructions
Peel orange and cut out the pulp
and set aside. Squeeze the juice from
the rest of the orange and keep it for
the sauce.
1.
Mix the ingredients of the dressing in
a cup, season with salt and pepper.
2.
Cut the chicken breast into 4 smaller
pieces, season with salt, coat with
olive oil and place on a hot grill pan
(grill for 4 minutes on both sides).
3.
Ingredients
For the salad:
7 oz (200g) chicken breast
¼ iceberg lettuce head
4 handfuls of rocket salad
1 orange
⅓ pomegranate fruit, seeds
¼ cup (30g) walnuts, roasted
See more on the next page

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9
Instructions
Remove from the pan and set aside.
Once cooled slightly slice into pieces.
5.
Mix the salad leaves and divide it
between two plates, then top with
the orange and chicken. Sprinkle
with the pomegranate seeds and
roasted pecans. Drizzle with the
remaining dressing and serve.
6.
Drizzle the chicken pieces with a
tbsp. of dressing and continue to grill
for about 1.5 minutes on a slightly
lower heat. Turn over then drizzle
with another tbsp. of dressing, and
grill for another minute.
4.
Ingredients
For the dressing:
3 tbsp. of honey
1 tbsp. olive oil
2 tbsp. mustard
1 tbsp. lemon juice
⅓ tsp. cinnamon
2 tbsp. orange juice

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10
Salmon, Sweet Potato Mash &
Broccoli
1
Serves: 5 min
Prep: 10 min
Cook:
Calories
250
Carbs
15.4g
Protein
34.2g
Fats
5.8g
Instructions
Microwave ½ sweet potato on high,
12-14 min, flipping halfway through
(caution, that's a hot potato!); scoop
potato flesh out of the skin + into a
plate; mash using a fork + season
with salt/pepper
1.
Meanwhile, roughly chop broccoli
into small pieces, heat 1 tbsp. oil in a
skillet over med-high + roast the
salmon for 2-3 min.
2.
Add the salmon and broccoli to the
plate and enjoy!
3.
Ingredients
100g broccoli, steamed
160g (5oz) salmon fillet
½ sweet potato
Salt
Black pepper
1 tbsp. oil

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11
Apple, Fibre One Bar & Nuts
1
Serves: 0 min
Prep: 0 min
Cook:
Calories
320
Carbs
30.1g
Protein
10.5g
Fats
17.4g
Ingredients
2g almonds
1 apple
1 Fiber one bar

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Egg Broccoli And Ham
Muffins
6
Serves: 10 min
Prep: 10 min
Cook:
Calories
111
Carbs
1.4g
Protein
10.1g
Fats
7.2g
Instructions
Preheat the oven to 360°F (180°C).
1.
Place the broccoli in a pot of boiling
water and cook for approx. 3 minutes.
Strain and cut into small pieces.
2.
Beat the eggs in a medium-size
bowl, add the minced garlic, and
season with salt and pepper, and chili
flakes if using.
3.
Grease a 6-mould muffin tray with oil
or butter, and fill the moulds with
evenly divided broccoli, ham, and
grated cheese. Pour the beaten eggs
into the moulds and bake in the oven
for 10-15 minutes, or until eggs have
set.
4.
Ingredients
½ broccoli
1 clove garlic, minced
5 eggs
Pinch of chili flakes (optional)
4 slices ham, chopped
⅓ cup (30g) grated cheese
12
Vegetarian option:
Replace the ham with feta cheese, goat
cheese or your favourite vegetables.

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day 7
Citrus Prawn Salad
4
Serves: 10 min
Prep: 15 min
Cook:
Calories
282
Carbs
14g
Protein
26g
Fats
15g
Instructions
In a small bowl, whisk together the
olive oil, orange juice, lemon juice,
salt & pepper. Heat a non-stick frying
pan over a medium heat and add the
sauce, bring to a simmer and cook
until reduced half way, about 5-8
minutes.
1.
Add in the shrimps, season with salt
and pepper, cover and cook for about
5 minutes until the prawns turn pink
if using raw shrimp. Take of the heat,
allow to cool slightly.
2.
Mix the shrimps with the salad
greens in a large bowl. Drizzle with
olive oil, add the avocado, red onion
and flaked almonds. To serve, season
to taste with salt and pepper and
drizzle with more orange and lemon
juice if required.
3.
Ingredients
1 tbsp. olive oil
1 lemon (100g), juiced
1 orange (140g), juiced
1 lb. (450g) raw or cooked prawns, cleaned
600g (8 cups) salad leaves
1 avocado, cubed
1 small red onion, diced
1⁄4 cup (30g) flaked almonds
1⁄2 (60g) orange, sliced
Salt & pepper
13

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day 7
Sweet Potato & Chicken
Traybake
4
Serves: 20 min
Prep: 35 min
Cook:
Calories
370
Carbs
42.8g
Protein
32.3g
Fats
7.8g
Instructions
Preheat the oven to gas 6, 200°C, fan
180°C. Add the sweet potatoes,
onions, broccoli, and garlic to a large
roasting tray and sprinkle over the
dried herbs. Season and drizzle over 1
tbsp. of the oil, then toss everything
together. Spread the veg out in an
even layer and roast for 15 mins.
1.
Remove the tray from the oven and
give the veg a good mix. Add the
chicken pieces and drizzle with the
remaining ½ tbsp oil. Squeeze over
the lemon juice and sprinkle with the
paprika. Return to the oven for 15
mins.
2.
Ingredients
500g (18oz) sweet potato
350g (12oz) broccoli florets
2 red onions, cut into wedges
8 garlic cloves, unpeeled
2 tsp. dried thyme
1 tsp. dried rosemary
1 1⁄2 tbsp. olive oil
14

15
Instructions
Pour over most of the chicken stock,
then roast for a final 15-20 mins
(topping up with a little more stock if
it starts to look too dry) until the
chicken is cooked through and the
veg is completely tender. Squeeze
the garlic cloves from their skins and
serve with lemon wedges.
3.
Ingredients
6 skinless chicken thigh, each cut into
half
1 tsp. smoked paprika
2 lemons, 1 juices and 1 cut into wedges to
serve
150 ml (⅓ cup) chicken stock
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day 7

day 1
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day 7
Protein Shake & Orange
4
Serves: 5 min
Prep: 0 min
Cook:
Calories
282
Carbs
14g
Protein
26g
Fats
15g
Instructions
Blend the whey/vegan protein with
the oat milk with a shaker or blender
1.
Have your smoothie with an orange
or your favorite fruit.
2.
Ingredients
1 orange
1 scoop (25g) whey / vegan protein
200ml almond milk (or alternative),
unsweetened
16

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day 7
Protein Porridge
2
Serves: 5 min
Prep: 10 min
Cook:
Calories
375
Carbs
44g
Protein
19g
Fats
15g
Instructions
In a small pot, bring the almond milk
to the boil. Stir in the oats and
cooked over low heat for 5-7 minutes,
stirring constantly to avoid sticking.
Take the pot off the heat and stir in
the protein powder until well
combined.
1.
Divide the porridge between 2
serving bowls and top with the sliced
banana and walnuts. Serve
immediately.
2.
Ingredients
2 cups almond milk, unsweetened
1 cup oats
¼ cup (30g) walnuts, chopped
1 banana, sliced
17
Substitution options for this recipe:
You may replace the whey protein with
3 tablespoons of low-fat Greek yogurt;
and the walnuts with a small handful of
almonds or cashews.

day 1
day 2
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day 6
day 7
Grilled Chicken & Pineapple
Salad
2
Serves: 10 min
Prep: 10 min
Cook:
Calories
356
Carbs
34g
Protein
27g
Fats
16g
18
Ingredients
For the salad:
7 oz (200g) chicken breast
2 handfuls salad leaves
4 slices pineapple, canned
1⁄3 cup (10g) mint leaves
1⁄2 small onion, finely chopped
Instructions
Mix the ingredients of the dressing in
a salad bowl, season with salt. Add in
the spinach and mint leaves and let it
rest.
1.
In the meantime, cut the chicken
breasts in half, horizontally (you will
end up with 4 chicken fillets), place
on a hot grill pan, and cover each
chicken breast with a slice of
pineapple, season with black pepper.
Grill for around 6-8 minutes, then
turn and grill for another 5 minutes
(at this stage remove the pineapple
and let it grill next to the chicken).
2.

19
Instructions
Add the chicken to the salad
together with sliced pineapple and
finely chopped onion, mix before
serving.
4.
Remove from the heat and let the
chicken rest 3 minutes, then cut it
into strips.
3.
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day 7
Ingredients
For the dressing:
2 tbsp. olive oil
1 tsp. ginger, grated
1 lime, juiced
Tabasco (optional)
1 tsp. honey
Vegetarian option:
Replace the grilled chicken with fried or
baked tofu or feta cheese.
You may replace the pineapple with 1
apple; and the mint with one handful of
spinach.

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day 7
Sweet Chilli Prawn, Mango,
Avocado Wrap & Side Salad
1
Serves: 5 min
Prep: 5 min
Cook:
Calories
363
Carbs
37.7g
Protein
22.1g
Fats
13.7g
Instructions
Combine all ingredients in a bowl
and mix until combined. Add prawn
pieces and toss. Season with salt and
pepper to taste.
1.
Fill the tortilla wrap with prawn mix
and serve with the mix green leaves
as a side dish. Marinate with some
lime juice, salt, and pepper.
2.
Ingredients
2 cups mixed green leaves
1⁄2 avocado, silced
1 tbsp. sweet chili sauce
1 wheat tortilla
40g mango
Salt & pepper
120g cooked prawns
20

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day 7
Protein Yogurt With
Raspberries & Fiber One
Chocolate Brownie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
253
Carbs
33.1g
Protein
26.8g
Fats
1.4g
Instructions
Add fat free Greek yogurt to a bowl &
stir in 1 scoop of whey protein until
completely mixed.
1.
Top with raspberries & crushed fiber
one chocolate brownie bar.
2.
Ingredients
150g fat free Greek yogurt
15g raspberries
1 scoop whey protein
1 Brownies Chocolate Fudge
21
Note:
Use 90 kcal Fiber One Chocolate
Brownie ONLY.

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day 7
Classic Omelette with Salad
1
Serves: 5 min
Prep: 5 min
Cook:
Calories
375
Carbs
44g
Protein
19g
Fats
15g
Instructions
Bring a non-stick pan to a medium
heat. Add butter and gently melt.
1.
Meanwhile, crack your eggs into a
bowl. Use a fork to whisk them up
and season with sea salt and black
pepper.
2.
Pour the eggs into the pan and
distribute evenly across the surface
using a spatula.
3.
Once cooked, serve immediately
with a side of greenery tossed with
cherry tomato halves and a small
drizzle of extra virgin olive oil.
5.
Continue to carefully move the egg
mixture around the pan until it starts
to form a consistent omelette. Use
your spatula to keep the egg mixture
from sticking to the sides of the pan.
4.
Ingredients
3 chicken eggs
½ cup arugula (rocket)
3oz single cherry tomato
½ tsp. olive oil
1 tsp. butter
1 pinch salt
1 pinch pepper
22

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day 7
Chicken And Spinach Wraps
2
Serves: 5 min
Prep: 10 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
Slice the chicken breasts into bite-
size pieces. Then add the salt, pepper
fine herbs, and juice of one lemon.
Mix together thoroughly and take
the chicken to the grill. You can
either oven-bake it (400ºF or 200ºC.
for 15-20 minutes).
1.
When cooked, plate up. Divide the
chicken between two warmed wraps
and top with yogurt, spinach, grated
cheese, grated carrot, and sliced
tomatoes. Roll up and enjoy!
2.
Ingredients
2 whole, large salad tomatoes
2 wheat tortillas
250g chicken breast
60g 0% fat Greek yogurt
1 lemon
1 small carrot
60g cheddar cheese
½ tsp. fine herbs
40g spinach
½ tsp. salt + ½ tsp. pepper
1 lemon
1 small carrot
60g cheddar cheese
23
Note:
If you want to make it quicker you can
use chicken leftovers or buy roasted
chicken.

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day 7
Sea Bass, Quinoa & Stir Fried
Vegetables
1
Serves: 5 min
Prep: 10 min
Cook:
Calories
368
Carbs
19.5g
Protein
33.3g
Fats
17.5g
Instructions
Boil a kettle. Heat a saucepan filled
with salted boiling water on high
heat. Add the quinoa and boil for
13-14 mins, until cooked, then drain.
Return to the pan and set aside.
1.
Heat a dry frying pan on medium
heat. Add ½ tbsp. of the olive oil and
the stir fry vegetables and cook for
2-3 mins, tossing regularly. Transfer to
a small bowl and set aside.
2.
Season the fish with sea salt and
black pepper. Reheat the pan with
the remaining oil on medium-high
heat. Add the fish, skin-side down,
and cook for 4 mins, until golden and
crisp. Flip and cook for 1-2 mins, until
cooked through. Serve the cooked
quinoa, then on top the roasted veg
and sea bass.
3.
Ingredients
1 tbsp. olive oil
40g quinoa
1 ½ cup stir fry vegetables
160g fish, sea bass
1 small carrot
60g cheddar cheese
Salt & pepper
24

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day 7
Tropical Carrot Smoothie
4
Serves: 5 min
Prep: 0 min
Cook:
Calories
95
Carbs
24g
Protein
1g
Fats
0g
Instructions
Place all ingredients into a high-
speed blender and blitz until smooth.
Serve over ice and enjoy!
1.
Ingredients
1 cup (240ml) carrot juice
1 cup (165g) pineapple, chopped
1 mango, peeled, chopped
1⁄4 cup (60ml) coconut water
25

Protein Porridge
2
Serves: 5 min
Prep: 10 min
Cook:
Calories
375
Carbs
44g
Protein
19g
Fats
15g
Instructions
combined.
1.
immediately.
2.
Ingredients
1 cup oats
1 banana, sliced
26
almonds or cashews.
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day 7

2
Serves: 5 min
Prep: 10 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
for 15-20 minutes).
1.
2.
Ingredients
2 wheat tortillas
250g chicken breast
1 lemon
1 small carrot
60g cheddar cheese
½ tsp. fine herbs
40g spinach
27
Note:
If you want to make it quicker you can
use chicken leftovers or buy roasted
chicken.
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Cod Fillet, Potatoes & Mixed
Vegetables
2
Serves: 5 min
Prep: 15 min
Cook:
Calories
308
Carbs
35.4g
Protein
23.7g
Fats
7.9g
Instructions
Pre-heat the oven and cook the cod
with a drizzle of olive oil and herbs/
spices as required as per packaging
instructions on a sheet of foil, large
enough to make a parcel.
1.
Halve your new potatoes then boil for
15 - 20 minutes.
2.
Steam your green beans for the
entire time your new potatoes are
boiling.
3.
Drain the new potatoes, gently crush
with a potato masher, then scatter
over dried rosemary.
4.
Ingredients
250g new potatoes
200g frozen mixed vegetables
200g frozen cod fillet
1 tbsp. olive oil
28
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day 7

Yogurt With Berries & Fibre
One Chocolate Brownie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
Option 1: place Fiber One Chocolate
brownie into bowl and microwave for
40 seconds. Remove and top with fat
free Greek yogurt and berries.
1.
Option 2: place yogurt and berries in
a bowl and top with crushed Fiber
One Chocolate brownie bar.
2.
Ingredients
60g blueberries
29
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Note:
Brownie ONLY.

Egg Broccoli And Ham
Muffins
6
Serves: 10 min
Prep: 10 min
Cook:
Calories
111
Carbs
1.4g
Protein
10.1g
Fats
7.2g
Instructions
Preheat the oven to 360°F (180°C).
1.
Place the broccoli in a pot of boiling
water and cook for approx. 3 minutes.
Strain and cut into small pieces.
2.
Beat the eggs in a medium-size
bowl, add the minced garlic, and
season with salt and pepper, and chili
flakes if using.
3.
Grease a 6-mould muffin tray with oil
or butter, and fill the moulds with
evenly divided broccoli, ham, and
grated cheese. Pour the beaten eggs
into the moulds and bake in the oven
for 10-15 minutes, or until eggs have
set.
4.
Ingredients
½ broccoli
5 eggs
Pinch of chili flakes (optional)
4 slices ham, chopped
⅓ cup (30g) lactose free grated cheese
30
Vegetarian option:
Replace the ham with feta cheese, goat
cheese or your favourite vegetables.
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day 7

Cucumber, Avocado &
Chicken Salad
4
Serves: 10 min
Prep: 15 min
Cook:
Calories
304
Carbs
12g
Protein
21g
Fats
20g
31
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Instructions
Place the iceberg lettuce into a large
bowl. Add torn basil leaves and mix.
Divide between 2 serving bowls.
1.
Season the chicken fillets with salt
and rub with olive oil. Heat a dry pan
and fry the chicken for 5 minutes on
each side.
2.
In the meantime, mix the mustard
and honey. Grease the top of the
fillets with half the sauce, then turn
and cook for another 1.5 minutes.
Repeat on the other side. Once
cooked, cool slightly and chop.
3.
Ingredients
For the salad:
½ head iceberg lettuce, shredded
1 avocado
A dozen basil leaves, torn
2 tsp. lemon juice
½ cucumber, peeled
¼ cup (25g) walnuts

32
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Instructions
Cut the avocado flesh into cubes, and
drizzle with lemon juice. Peel and
slice the cucumber.
4.
Prepare the garlic sauce by mixing all
the sauce ingredients — season with
salt & pepper.
5.
Top salads with the chopped chicken,
avocado, cucumber, and walnuts.
Pour over the garlic sauce, and serve.
6.
Ingredients
For the chicken:
10.5oz chicken breast fillets (2 fillets )
1 tbsp. mustard
1 tbsp. olive oil
For the sauce:
3 tbsp. yogurt
1 garlic clove, minced
1 tbsp. mayo
1 tbsp. honey

Pork Skewers On Mixed Green
Salad
2
Serves: 40 min
Prep: 25 min
Cook:
Calories
279
Carbs
13g
Protein
30g
Fats
13g
33
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Ingredients
2 large tomatoes
⅓ cucumber
200g (7oz) lean pork, diced
1 medium green peppers
1 medium red onion
1⁄2 lemon
40g (1.5oz) Chorizo
1 cup arugula
1⁄2 tsp. extra virgin olive oil
1 tsp. paprika + 1 tbsp. ground oregano
Instructions
Put diced pork in a bowl with paprika
and oregano. Squeeze lemon then
mix well with a spoon. Cover pop in
the fridge for 30-45 minutes to
marinate.
1.
In the meantime, chunk green
pepper, slice chorizo (not too thin or
it will burn under the grill) and
quarter red onion.
2.
Prepare your salad. Simply dice
cucumber, half then slice tomatoes
then toss in a bowl with rocket and a
splash of olive oil and lemon juice.
3.
When ready, slide the pork, green
pepper chunks, red onion and
chorizo onto the skewers, then grill
on a medium heat for around 15
minutes, remembering to turn
throughout.
4.

Yogurt Bowl With Berries
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
Add berries to a microwave safe bowl
and microwave on full power for 30
seconds.
1.
Remove from microwave and top
with yogurt and muesli.
2.
Ingredients
200g (¾ cup) fat free Greek yogurt
60g (2oz) frozen berries
30g muesli
34
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day 7

Protein Porridge
2
Serves: 5 min
Prep: 10 min
Cook:
Calories
375
Carbs
44g
Protein
19g
Fats
15g
Instructions
combined.
1.
immediately.
2.
Ingredients
1 cup oats
1 banana, sliced
35
almonds or cashews.
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day 7

Cucumber, Avocado &
Chicken Salad
4
Serves: 10 min
Prep: 15 min
Cook:
Calories
304
Carbs
12g
Protein
21g
Fats
20g
36
Instructions
1.
each side.
2.
3.
Ingredients
For the salad:
1 avocado
2 tsp. lemon juice
½ cucumber, peeled
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37
Instructions
slice the cucumber.
4.
salt & pepper.
5.
6.
Ingredients
For the chicken:
1 tbsp. mustard
1 tbsp. olive oil
For the sauce:
3 tbsp. yogurt
1 tbsp. mayo
1 tbsp. honey
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day 7

Chicken & Vegetable Pitta
Bread Pizza, & Side Salad
1
Serves: 5 min
Prep: 10 min
Cook:
Calories
421
Carbs
33.2g
Protein
28.3g
Fats
19.4g
Instructions
Preheat oven to 375 ºF (190ºC). Place
the pita on a baking sheet and
drizzle olive oil over it.
1.
Top the pita with tomato puree and
spread over the surface.
2.
Evenly distribute spinach and onion
slices on top of the tomato puree.
3.
Top each pizza with chopped chicken
and mozzarella cheese.
4.
Bake in the oven for 15-20 minutes or
until the cheese is melted and the
edges are lightly browned and crispy.
Enjoy with a side dish salad. Marinate
it with some lime juice and a pinch of
salt and pepper.
5.
Ingredients
2 cups of mixed green leaves
½ onion, sliced
20g mozzarella
120g (4oz) cooked chicken breast,
chopped
1 cup baby spinach leaves
1 large pita bread, whole wheat
1 tbsp. tomato puree
½ tsp. olive oil
38
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day 6
day 7

4
Serves: 5 min
Prep: 0 min
Cook:
Calories
282
Carbs
14g
Protein
26g
Fats
15g
Instructions
1.
2.
Ingredients
1 orange
unsweetened
39
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day 6
day 7

Breakfast Egg Muffins
Page 41
Tuna Salad Wrap
Page 42
Pork Skewers On Mixed
Green Salad
Page 43
Antioxidant Blueberry
Protein Smoothie
Page 45
Yogurt Bowl With
Berries
Page 45
Tuna Salad Wrap
Page 46
Chicken With Red
Pepper, Tomato...
Page 47
Page 49
High Protein Oatmeal
With Blueberries
Page 50
Cucumber, Avocado &
Chicken Salad
Page 51
Harissa Chicken And
Lemon Couscous
Page 53
Protein Yogurt With
Raspberries & Fiber...
Page 54
Classic Omelette with
Salad
Page 53
Tuna Bean Salad
Page 56
Prosciutto Wrapped
Chicken With Lentils
Page 57
Tropical Carrot
Smoothie
Page 58
Quick Omelette With
Cottage Cheese & Basil
Page 57
Tuna Bean Salad
Page 60
Chicken And Spinach
Wraps
Page 61
Yogurt With Berries &
Fibre One Chocolate...
Page 62
With Blueberries
Page 61
Cucumber, Avocado &
Chicken Salad
Page 64
Grilled Flank Steak
With Mango...
Page 66
Protein Smoothie
Page 68
Page 67
Cucumber, Avocado &
Chicken Salad
Page 70
Chicken & Vegetable
Pitta Bread...
Page 72
Page 73
Breakfast
W2
Snack
Lunch
D
inner

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day 7
12
Serves: 10 min
Prep: 15 min
Cook:
Calories
115
Carbs
1.6g
Protein
7.8g
Fats
8.6g
Instructions
Preheat the oven to 180°C (fan oven
180°C).
1.
Whisk up the eggs and milk, then
chuck in the grated cheese. Continue
to mix well.
2.
Fry bacon rashers on a non-stick pan
at medium heat until crispy. Transfer
to a sheet of kitchen roll and pat dry
to remove excess oil. Chop into small
pieces, then add to the egg mixture,
along with fresh chive and roughly
chopped spinach.
3.
Finish with black pepper and a pinch
of salt. Grease a 12-cup muffin tray
then divide the mixture evenly.
4.
Bake in the oven for 20-25 minutes
until golden on top. Let cool before
carefully removing from the tray.
5.
Ingredients
10 large free range chicken eggs
8 bacon rasher
50g of lactose free grated cheese
1 cup of baby spinach
100ml of lactose free milk
1 tsp. black pepper
1 tbsp. chopped fresh chives
41
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Tuna Salad Wrap
2
Serves: 10 min
Prep: 0 min
Cook:
Calories
510
Carbs
49.6g
Protein
47.4g
Fats
13.6g
Instructions
Finely dice all salad items (lettuce
and tomato) and place into a mixing
bowl.
1.
Drain and add the tuna, then
squeeze the lemon, add olive oil and
a twist of black pepper. Mix this with
the diced salad items well using a
wooden spoon.

2.
Distribute evenly between the
tortillas, then roll into your finest
wraps! Pop a wooden tooth pick to
hold them together if needs be, they
will be pretty packed. Any left over
salad, serve on the side.
3.
Ingredients
1 can tuna
70g corn
½ head lettuce
4 tomatoes
Lemon
1 tsp. olive oil
2 wholemeal tortilla wrap
Black pepper
42

Salad
2
Serves: 40 min
Prep: 25 min
Cook:
Calories
279
Carbs
13g
Protein
30g
Fats
13g
43
Ingredients
2 large tomatoes
⅓ cucumber
1 medium red onion
1⁄2 lemon
40g (1.5oz) Chorizo
1 cup arugula
Instructions
marinate.
1.
quarter red onion.
2.
3.
throughout.
4.
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day 7

Antioxidant Blueberry Protein
Smoothie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
197
Carbs
14g
Protein
26g
Fats
4g
44
Ingredients
1 scoop vanilla whey protein
1⁄2 cup (125ml) almond milk, unsweetened
1⁄2 cup (50g) frozen blueberries
1 tsp. ground cinnamon
1 tsp. chia seeds
Instructions
Blend all the ingredients in a high-
speed blender until smooth and
serve.
1.
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day 7
Vegan option:
Replace whey protein with vegan
protein powder.

Yogurt Bowl With Berries
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
Add berries to a microwave safe bowl
and microwave on full power for 30
seconds.
1.
Remove from microwave and top
with yogurt and muesli.
2.
Ingredients
200g (¾ cup) fat free Greek yogurt
60g (2oz) frozen berries
30g muesli
45
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day 7

Tuna Salad Wrap
2
Serves: 10 min
Prep: 0 min
Cook:
Calories
510
Carbs
49.6g
Protein
47.4g
Fats
13.6g
Instructions
Finely dice all salad items (lettuce
and tomato) and place into a mixing
bowl.
1.
Drain and add the tuna, then
squeeze the lemon, add olive oil and
a twist of black pepper. Mix this with
the diced salad items well using a
wooden spoon.

2.
Distribute evenly between the
tortillas, then roll into your finest
wraps! Pop a wooden tooth pick to
hold them together if needs be, they
will be pretty packed. Any left over
salad, serve on the side.
3.
Ingredients
1 can tuna
70g corn
½ head lettuce
4 tomatoes
Lemon
1 tsp. olive oil
2 wholemeal tortilla wrap
Black pepper
46
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day 7

Chicken With Red Pepper,
Tomato & White Beans
2
Serves: 10 min
Prep: 25 min
Cook:
Calories
289
Carbs
24g
Protein
39g
Fats
4.7g
Instructions
Preheat the oven to gas 6 / 200°C, fan
180°C.
1.
Place the chicken breast in an oven
proof dish. Use a sharp knife to
carefully pierce the chicken breast,
particularly around the thickest part.
Drizzle over olive oil then add a twist
of black pepper.
2.
Place on the middle shelf of the oven
and cook for 20 minutes, or until
chicken is white throughout.
3.
Ingredients
14oz chicken breast (2 pieces)
1 medium red bell pepper
1 can, drained butter beans (canned)
3oz cherry tomatoes (about 6)
1 small red onion
2 cups spinach (baby)
47
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48
Instructions
In the meantime, peel then finely
slice the red or white onion. Cut the
red pepper into thin strips. Wash
then halve the cherry tomatoes.
Drain the butter beans. Wash the
spinach.
4.
Fry the onion on a medium heat for 2
to 3 minutes, before adding the
cherry tomatoes, red pepper and
butter beans.
5.
Stir in the tomato puree and then
add a twist of black pepper. Cook for
an additional 10 minutes.
6.
Just before serving, add the spinach
into the pan to wilt.
7.
Ingredients
1 tsp. olive oil
2 tsp. black pepper
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day 7
You may increase serving size of cherry
tomato to 5 oz and spinach to 2.5 cups
instead of the red pepper.

day 1
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day 4
day 5
day 6
day 7
4
Serves: 5 min
Prep: 0 min
Cook:
Calories
282
Carbs
14g
Protein
26g
Fats
15g
Instructions
1.
2.
Ingredients
1 orange
unsweetened
49

High Protein Oatmeal With
Blueberries
2
Serves: 5 min
Prep: 0 min
Cook:
Calories
285
Carbs
36.9g
Protein
18.8g
Fats
6.9g
Instructions
In a small pot, bring the milk to the
boil. Stir in the oats and cook over
low heat for 5-7 minutes, stirring
constantly to avoid sticking. Take the
pot off the heat and stir in the
protein powder until well combined
and top with frozen berries.
1.
Alternatively add milk and oats to a
bowl and microwave on full power for
3 minutes, stirring well half way
through cooking. Remove from
microwave and stir in protein powder
until well combined and top with
frozen berries.
2.
serving bowls. Serve immediately.
3.
Ingredients
480ml (2 cups) almond milk
80g (1 cup) oats
60g (2oz) frozen blueberries
51
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day 7

Cucumber, Avocado &
Chicken Salad
4
Serves: 10 min
Prep: 15 min
Cook:
Calories
304
Carbs
12g
Protein
21g
Fats
20g
51
Instructions
1.
each side.
2.
3.
Ingredients
For the salad:
1 avocado
2 tsp. lemon juice
½ cucumber, peeled
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day 7

52
Instructions
slice the cucumber.
4.
salt & pepper.
5.
6.
Ingredients
For the chicken:
1 tbsp. mustard
1 tbsp. olive oil
For the sauce:
3 tbsp. yogurt
1 tbsp. mayo
1 tbsp. honey
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day 6
day 7

Harissa Chicken And Lemon
Couscous
2
Serves: 15 min
Prep: 25 min
Cook:
Calories
368
Carbs
33g
Protein
37g
Fats
9.7g
Instructions
Preheat the oven to gas 5 / 180°C.
Place the two chicken breasts onto
an ovenproof tray and coat each with
2 tsp. of harissa paste. Place into the
oven for 10 minutes.
1.
Then remove the chicken from the
oven (keep the oven on) and add the
frozen vegetables to the tray. Season
with salt and pepper and coat with a
little olive oil or Frylight. Pop back
into the oven for 25 minutes.
2.
5 minutes before the chicken and
vegetables are done put the
couscous into a bowl with 170ml
boiling water and cover.
3.
Once cooked add the vegetables and
roughly chopped parsley to the
couscous.Top with the chicken and
enjoy!
4.
Ingredients
12oz chicken breast (2 pieces)
4oz (110g) ready to eat couscous
1oz (30g) harissa paste
8oz (220g) Mediterranean vegetables
1 cup chopped fresh parsley
53
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day 7

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day 7
Protein Yogurt With
Raspberries & Fiber One
Chocolate Brownie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
253
Carbs
33.1g
Protein
26.8g
Fats
1.4g
Instructions
Add fat free Greek yogurt to a bowl &
stir in 1 scoop of whey protein until
completely mixed.
1.
Top with raspberries & crushed fiber
one chocolate brownie bar.
2.
Ingredients
15g raspberries
1 scoop whey protein
54
Note:
Brownie ONLY.

day 1
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day 7
Classic Omelette with Salad
1
Serves: 5 min
Prep: 5 min
Cook:
Calories
375
Carbs
44g
Protein
19g
Fats
15g
Instructions
Bring a non-stick pan to a medium
heat. Add butter and gently melt.
1.
Meanwhile, crack your eggs into a
bowl. Use a fork to whisk them up
and season with sea salt and black
pepper.
2.
Pour the eggs into the pan and
distribute evenly across the surface
using a spatula.
3.
Once cooked, serve immediately
with a side of greenery tossed with
cherry tomato halves and a small
drizzle of extra virgin olive oil.
5.
Continue to carefully move the egg
mixture around the pan until it starts
to form a consistent omelette. Use
your spatula to keep the egg mixture
from sticking to the sides of the pan.
4.
Ingredients
3 chicken eggs
½ cup arugula (rocket)
3oz single cherry tomato
½ tsp. olive oil
1 tsp. butter
1 pinch salt
1 pinch pepper
55

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day 7
Tuna Bean Salad
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
361
Carbs
24g
Protein
46.8g
Fats
8.6g
Instructions
Finely dice the red onion and
spinach.
1.
Add olive oil to a mixing bowl with
lemon juice and lemon zest, season
with black pepper.
2.
Add drained tuna and drained
cannellini beans into the same
mixing bowl with diced vegetables.
Mix well.
3.
4.
Ingredients
1 can tuna
2 handful spinach
275g cannellini beans
1 small lemon
1 red onion
Black pepper
1 tbsp. olive oil
56

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day 7
Prosciutto Wrapped Chicken
With Lentils
4
Serves: 15 min
Prep: 25 min
Cook:
Calories
462
Carbs
41g
Protein
46g
Fats
14g
Instructions
Heat the oven to 360°F (180°C).
1.
Divide the lentils between 4 plates
and, top with the chicken. Serve
immediately.
4.
Cut each chicken thigh into two
pieces, season with salt and pepper.
Spread 1 teaspoon of pesto over each
piece of chicken and wrap in a slice
of prosciutto. Place on a baking tray
and bake in the oven for 25-30
minutes, until crispy and cooked
through.
2.
In the meantime, place the lentils
and tomatoes in a pot and gently
warm them through adding in the
apple cider vinegar and 2 tablespoon
of oil from the sun-dried tomatoes.
3.
Ingredients
17oz (480g) chicken thighs, skinless

(4 pieces)
8 tsp. pesto
8 slices prosciutto
5oz (145g) sun-dried tomatoes, drained
400g canned lentil (2 cans)
Salt & pepper
2 tbsp. apple cider vinegar
57

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day 7
4
Serves: 5 min
Prep: 0 min
Cook:
Calories
95
Carbs
24g
Protein
1g
Fats
0g
Instructions
1.
Ingredients
58

Omelette With Cottage
Cheese & Basil
4
Serves: 5 min
Prep: 5 min
Cook:
Calories
352
Carbs
5.2g
Protein
24.9g
Fats
25.7g
Instructions
Beat the eggs with water and season
with salt and pepper.
1.
Heat ¼ oil in a frying pan and bake 1
thin omelet, repeat until you have 4
omelets. Keep them warm under
aluminum foil.
2.
Chop the basil finely and mix it with
the cottage cheese. Season with
freshly ground pepper.
3.
Cut the tomatoes into quarters.
Divide the cottage cheese and
tomato over the omelets and roll
them up. Cut diagonally and serve
immediately.
4.
Ingredients
8 large eggs
1 tbsp. butter
4 tbsp. water
1 bunch fresh basil
125g (4.4oz) cherry tomatoes
200g (7oz) cottage cheese
59
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day 7

Tuna Bean Salad
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
361
Carbs
24g
Protein
46.8g
Fats
8.6g
Instructions
Finely dice the red onion and
spinach.
1.
Add olive oil to a mixing bowl with
lemon juice and lemon zest, season
with black pepper.
2.
Add drained tuna and drained
cannellini beans into the same
mixing bowl with diced vegetables.
Mix well.
3.
4.
Ingredients
1 can tuna
2 handful spinach
275g cannellini beans
1 small lemon
1 red onion
Black pepper
1 tbsp. olive oil
60
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day 7

2
Serves: 5 min
Prep: 10 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
for 15-20 minutes)
1.
2.
Ingredients
2 wheat tortillas
250g chicken breast
1 lemon
1 small carrot
60g cheddar cheese
½ tsp. fine herbs
40g spinach
Salt & pepper
61
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day 7

1
Serves: 5 min
Prep: 0 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
1.
2.
Ingredients
60g blueberries
62
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day 7
Note:
Brownie ONLY.

Blueberries
2
Serves: 5 min
Prep: 0 min
Cook:
Calories
285
Carbs
36.9g
Protein
18.8g
Fats
6.9g
Instructions
1.
frozen berries.
2.
3.
Ingredients
80g (1 cup) oats
63
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day 4
day 5
day 6
day 7

Cucumber, Avocado &
Chicken Salad
4
Serves: 10 min
Prep: 15 min
Cook:
Calories
304
Carbs
12g
Protein
21g
Fats
20g
64
Instructions
1.
each side.
2.
3.
Ingredients
For the salad:
1 avocado
2 tsp. lemon juice
½ cucumber, peeled
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day 7

65
Instructions
slice the cucumber.
4.
salt & pepper.
5.
6.
Ingredients
For the chicken:
1 tbsp. mustard
1 tbsp. olive oil
For the sauce:
3 tbsp. yogurt
1 tbsp. mayo
1 tbsp. honey
day 1
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day 4
day 5
day 6
day 7

Grilled Flank Steak With
Mango Chimichurri
4
Serves: 15 min
Prep: 25 min
Cook:
Calories
444
Carbs
24g
Protein
38g
Fats
23g
66
Instructions
Season the steak with salt and
pepper. Then mix all the remaining
ingredients for the steak into a large
bowl and stir to combine. Add the
flank steak, toss until well coated,
cover and place in the fridge to
marinate for 3 hours or overnight.
1.
When ready to cook, remove the
steak from the fridge and set it aside
for 15 minutes to come to room
temperature.
2.
Ingredients
For the steak:
1.5lbs (680g) flank steak
1 onion, sliced
1 tbsp. cumin
1 tbsp. chili powder
1 tbsp. honey
2 limes, juiced
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67
Instructions
Place a skillet over a high heat, place
the steak in the hot skillet and sear
for 2-3 minutes until browned. Flip
the steak over and cook on the
second side for 2-3 minutes then
remove the steak from the hot skillet
and place on a board to allow the
steak to rest for 5-10 minutes before
serving.
3.
To make the mango chimichurri, mix
2 tsp. vinegar, 4 tbsp. olive oil, ¼ tsp.
red chili flakes, ½ tsp. oregano, 4
tbsp. cilantro and 1 garlic together in
a bowl. Season with salt and pepper,
add the mango and stir to combine.
4.
Slice the steak, cutting across the
grain of the meat. Serve immediately
with the mango chimichurri. Enjoy!
5.
Ingredients
1 tbsp. red wine vinegar
2 cloves garlic
2 tbsp. olive oil
4 tbsp. cilantro, chopped
½ tsp. red chili flakes
For the steak:
For the mango chimichurri:
2 tsp. red wine vinegar
¼ tsp. red chili flakes
4 tbsp. olive oil
¼ tsp. red chili flakes
4 tbsp. olive oil
½ tsp. dried oregano
1 mango, peeled, and cubed
Salt & pepper
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Smoothie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
197
Carbs
14g
Protein
26g
Fats
4g
68
Ingredients
1 tsp. chia seeds
Instructions
serve.
1.
Vegan option:
protein powder.
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day 7

12
Serves: 10 min
Prep: 15 min
Cook:
Calories
115
Carbs
1.6g
Protein
7.8g
Fats
8.6g
Instructions
Preheat the oven to 180°C (fan oven
180°C).
1.
Whisk up the eggs and milk, then
chuck in the grated cheese. Continue
to mix well.
2.
Fry bacon rashers on a non-stick pan
at medium heat until crispy. Transfer
to a sheet of kitchen roll and pat dry
to remove excess oil. Chop into small
pieces, then add to the egg mixture,
along with fresh chive and roughly
chopped spinach.
3.
Finish with black pepper and a pinch
of salt. Grease a 12-cup muffin tray
then divide the mixture evenly.
4.
Bake in the oven for 20-25 minutes
until golden on top. Let cool before
carefully removing from the tray.
5.
Ingredients
10 large free range chicken eggs
8 bacon rasher
50g of lactose free grated cheese
1 cup of baby spinach
100ml of lactose free milk
1 tsp. black pepper
1 tbsp. chopped fresh chives
69
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day 7

Cucumber, Avocado &
Chicken Salad
4
Serves: 10 min
Prep: 15 min
Cook:
Calories
304
Carbs
12g
Protein
21g
Fats
20g
70
Instructions
1.
each side.
2.
3.
Ingredients
For the salad:
1 avocado
2 tsp. lemon juice
½ cucumber, peeled
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71
Instructions
slice the cucumber.
4.
salt & pepper.
5.
6.
Ingredients
For the chicken:
1 tbsp. mustard
1 tbsp. olive oil
For the sauce:
3 tbsp. yogurt
1 tbsp. mayo
1 tbsp. honey
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day 7

1
Serves: 5 min
Prep: 10 min
Cook:
Calories
421
Carbs
33.2g
Protein
28.3g
Fats
19.4g
Instructions
1.
2.
3.
4.
salt and pepper.
5.
Ingredients
½ onion, sliced
20g mozzarella
chopped
½ tsp. olive oil
72
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4
Serves: 5 min
Prep: 0 min
Cook:
Calories
282
Carbs
14g
Protein
26g
Fats
15g
Instructions
1.
2.
Ingredients
1 orange
unsweetened
73
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day 7

Avo Crispy Toast &
Cherry
Page 75
Thai Salmon Wraps
Page 76
Chilli Stuffed Red
Peppers
Page 78
Chilli Stuffed Red
Peppers
Page 97
Nut Butter & Banana
Rice Cakes
Page 80
Nut Butter & Banana
Rice Cakes
Page 98
High Protein Smoothie
Bowl
Page 81
Apple And Smoked
Ham Sandwich With...
Page 82
Sea Bass, Quinoa & Stir
Fried Vegetables
Page 83
Sea Bass, Quinoa & Stir
Fried Vegetables
Page 102
Protein Smoothie
Page 84
Avo Crispy Toast &
Cherry
Page 85
Chicken Curry Lettuce
Wraps
Page 86
Chicken Curry Lettuce
Wraps
Page 101
Green Salad
Page 87
Green Salad
Page 107
Page 88
Page 108
Bowl
Page 89
Bowl
Page 100
Thai Salmon Wraps
Page 90
Thai Salmon Wraps
Page 105
Lemon Salmon And
Mixed Vegetables
Page 92
Page 94
Avo Crispy Toast &
Cherry
Page 95
Avo Crispy Toast &
Cherry
Page 104
Protein Smoothie
Page 103
Apple And Smoked
Ham Sandwich With...
Page 96
Breakfast
W3
Snack
Lunch
D
inner

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Avo Crispy Toast & Cherry
1
Serves: 5 min
Prep: 10 min
Cook:
Calories
364
Carbs
29.3g
Protein
19g
Fats
19.1g
Instructions
Toast the bread in a toaster until
golden and crispy.
1.
For boiled eggs: Place the eggs in a
saucepan. Pour cool water over the
eggs until fully submerged. Bring the
water to a rolling boil, then reduce
the heat to low and cook for 4-6
minutes for soft-medium boiled. Let
the eggs cool completely before
peeling.
2.
Place the ⅓ avocado over the toast,
slice it and mash it on top of the
toast.
3.
Top with eggs and the cherry
tomatoes, and season with salt,
pepper, and chili flakes to taste.
4.
Ingredients
2 slices whole wheat bread
70g cherry tomato
50g avocado
2 eggs
Chili flakes
75

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Thai Salmon Wraps
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
399
Carbs
31g
Protein
27g
Fats
19g
Instructions
On a chopping board, box chop the
carrot, peel then finely slice red
onion, core and slice red pepper,
wash then shred baby gem lettuce
and spinach, then add all ingredients
to a large mixing bowl.
1.
Next, finely chop red chili - remove
the seeds if preferred. Peel then
finely mince the fresh ginger, then
roughly chop fresh coriander.
2.
Add all ingredients to the mix, then
add a squeeze of lemon. Add your
pre-cooked salmon fillet(s) and break
apart with a fork. Mix well.
3.
Ingredients
½ pound pre-cooked salmon fillet
2 large seeded tortilla
1 small avocado
¼ whole head lettuce
1 small red pepper
1 medium carrot
1 small red onion
76

77
Instructions
Spoon the contents of the salad bowl
into a seeded tortilla and wrap! Don’t
overfill otherwise the wrap will fall
apart.
4.
butter beans.
5.
Any leftover salad can be put in a
bowl and eaten on the side, or
double up on wraps to double your
carbohydrate intake.
6.
Ingredients
½ lemon
½ cup baby spinach
¼ cup fresh coriander leaves
½ tsp. fresh ginger
1 red chilli
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day 7

day 1
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day 7
Chilli Stuffed Red Peppers
3
Serves: 25 min
Prep: 35 min
Cook:
Calories
399
Carbs
31g
Protein
27g
Fats
19g
Instructions
Preheat the oven to 180℃ then crack
on with the chilli. Bring a non-stick
pan to a low/medium heat and fry
the minced garlic and finely chopped
onion.
1.
Next, add the lean mince beef and
gently fry, breaking apart with a
wooden spoon.
2.
After a couple of minutes, add your
herbs and spices (cumin, fresh or
ground chilli, cinnamon and
oregano) and continue to fry until
the mince has browned.
3.
Ingredients
500g (18oz) beef mince, extra lean
1 small red onion
3 large red bell peppers
1 clove garlic
1 tsp. ground cumin
1 red chilli
78

79
Instructions
Add the tomato puree and a splash
of water to help create a sauce like
consistency.
4.
Halve and hollow out the red
peppers, then spoon the chilli evenly
between the red pepper halves. Top
with fresh coriander, then bake for
25-30 minutes on the middle shelf of
the oven.
5.
Let rest for a couple of minutes
before serving.
6.
Ingredients
1 tsp. ground oregano
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day 7

day 1
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day 4
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day 7
Nut Butter & Banana Rice
Cakes
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
263
Carbs
36g
Protein
3g
Fats
11.9g
Instructions
Spread the nut butter evenly on top
of each rice cake.
1.
Slice the banana (or chosen fruit) on
top of the nut butter.
2.
Sprinkle with some chia seeds (If
available).
3.
Ingredients
50g (2oz) rice cakes
½ medium banana (or any fruit of your
choice - kiwis, strawberries etc. also
work well)
2 tsp. peanut butter (or any nut
butter of your choice)
½ tsp. chia seeds
80

2
Serves: 5 min
Prep: 0 min
Cook:
Calories
310
Carbs
39.4g
Protein
26g
Fats
5.4g
Instructions
creamy.
1.
2.
Ingredients
2 tbsp. maple syrup
81
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day 7

Apple And Smoked Ham
Sandwich With Mustard Mayo
1
Serves: 5 min
Prep: 5 min
Cook:
Calories
368
Carbs
22g
Protein
25.8g
Fats
19.6g
Instructions
Slice the baguette in half lengthways.
Mix the mayo with the mustard and
cut the apple into thin slices.
1.
Spread the mayo mixture over the
baguette base, then lay on the ham,
cheese, apple, and the pickles or
chutney.
2.
Finish with the rocket and the
baguette top, then cut it in half.
3.
Ingredients
25g baguette (20 cm; 8 inch approx.)
½ tsp. wholegrain mustard
½ tbsp. mayo
½ small apple
3 slices smoked ham
2 tbsp. pickle or chutney
30g cheddar, sliced
Handful of rocket
82
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day 6
day 7

Vegetables
1
Serves: 5 min
Prep: 10 min
Cook:
Calories
368
Carbs
19.5g
Protein
33.3g
Fats
17.5g
Instructions
1.
2.
and sea bass.
3.
Ingredients
1 tbsp. olive oil
40g quinoa
160g fish, sea bass
1 small carrot
60g cheddar cheese
Salt & pepper
83
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day 6
day 7

Smoothie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
197
Carbs
14g
Protein
26g
Fats
4g
84
Ingredients
1 tsp. chia seeds
Instructions
serve.
1.
Vegan option:
protein powder.
day 1
day 2
day 3
day 4
day 5
day 6
day 7

1
Serves: 5 min
Prep: 10 min
Cook:
Calories
364
Carbs
29.3g
Protein
19g
Fats
19.1g
Instructions
golden and crispy.
1.
peeling.
2.
toast.
3.
4.
Ingredients
70g cherry tomato
50g avocado
2 eggs
Chili flakes
85
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day 4
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day 6
day 7

Chicken Curry Lettuce Wraps
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
403
Carbs
35.1g
Protein
23.1g
Fats
18.9g
Instructions
Place the mayonnaise, soy yogurt,
tomato puree, green onions, curry
powder, and lemon juice in a bowl.
Season with salt and pepper and mix
well. Add in the chicken and mix
again until the chicken is well coated.
1.
Lay the lettuce leaves on 2 serving
plates and divide the chicken
mixture over each leaf. Top each with
a few slices of avocado, mango,
cilantro, and chopped almonds.
Serve immediately.
2.
Ingredients
1 tbsp. mayonnaise
¼ cup soy yogurt, unsweetened
2 green onions, sliced
1 tbsp. curry powder
250g (9oz) chicken breast, cooked and
chopped
½ lemon, juiced
½ avocado, de-stoned, sliced
½ mango, de-stoned. sliced
Salt & pepper
2 tbsp almonds, chopped
86
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day 6
day 7

Salad
2
Serves: 40 min
Prep: 25 min
Cook:
Calories
279
Carbs
13g
Protein
30g
Fats
13g
87
Ingredients
2 large tomatoes
⅓ cucumber
1 medium red onion
1⁄2 lemon
40g (1.5oz) Chorizo
1 cup arugula
Instructions
marinate.
1.
quarter red onion.
2.
3.
throughout.
4.
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day 6
day 7

1
Serves: 5 min
Prep: 0 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
1.
2.
Ingredients
60g blueberries
88
Note:
Brownie ONLY.
day 1
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day 6
day 7

2
Serves: 5 min
Prep: 0 min
Cook:
Calories
310
Carbs
39.4g
Protein
26g
Fats
5.4g
Instructions
creamy.
1.
2.
Ingredients
2 tbsp. maple syrup
89
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day 4
day 5
day 6
day 7

Thai Salmon Wraps
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
399
Carbs
31g
Protein
27g
Fats
19g
Instructions
1.
2.
3.
Ingredients
1 small avocado
1 small red pepper
1 medium carrot
1 small red onion
90
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day 7

91
Instructions
apart.
4.
butter beans.
5.
6.
Ingredients
½ lemon
½ cup baby spinach
1 red chilli
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day 7

Lemon Salmon And Mixed
Vegetables
2
Serves: 10 min
Prep: 20 min
Cook:
Calories
322
Carbs
5.7g
Protein
28g
Fats
21g
Instructions
Wash and then cut the carrot and
courgette into chunks. Wash and
halve cherry tomatoes. Snap off
broccoli florets.
1.
Steam your veggies on a low to
medium heat for 10 minutes. To
steam your veggies without a
steamer, add your veggies into a
non-plastic colander, then place over
a saucepan of boiling water. Place a
saucepan lid over the colander to
steam!
2.
Ingredients
400g (14oz) salmon fillet
3 spear of broccoli
1 small zucchini
3 cherry tomatoes
1 small carrot
1 tsp. olive oil
½ lemon
2 dash of black pepper
92
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93
Instructions
Mix olive oil, juice of lemon and black
pepper in a bowl. You can also add
red chilli flakes or mixed herbs
(optional).
3.
Pour the olive oil / lemon juice mix
over the salmon fillet.
4.
Place the salmon fillet skin-side
down on a cold non-stick pan. Bring
the pan to medium heat and cook for
5 to 7 minutes. Carefully flip the
salmon to cook on the other side for
a remaining 5 to 7 minutes, or until
cooked throughout.
5.
Serve everything onto a plate and
enjoy.
6.
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day 7
You may replace the salmon with 1
chicken breast or 1.5 turkey breast
steaks.

4
Serves: 5 min
Prep: 0 min
Cook:
Calories
282
Carbs
14g
Protein
26g
Fats
15g
Instructions
1.
2.
Ingredients
1 orange
unsweetened
94
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day 6
day 7

1
Serves: 5 min
Prep: 10 min
Cook:
Calories
364
Carbs
29.3g
Protein
19g
Fats
19.1g
Instructions
golden and crispy.
1.
peeling.
2.
toast.
3.
4.
Ingredients
70g cherry tomato
50g avocado
2 eggs
Chili flakes
95
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day 2
day 3
day 4
day 5
day 6
day 7

Apple And Smoked Ham
Sandwich With Mustard Mayo
1
Serves: 5 min
Prep: 5 min
Cook:
Calories
368
Carbs
22g
Protein
25.8g
Fats
19.6g
Instructions
Slice the baguette in half lengthways.
Mix the mayo with the mustard and
cut the apple into thin slices.
1.
Spread the mayo mixture over the
baguette base, then lay on the ham,
cheese, apple, and the pickles or
chutney.
2.
Finish with the rocket and the
baguette top, then cut it in half.
3.
Ingredients
25g baguette (20 cm; 8 inch approx.)
½ tsp. wholegrain mustard
½ tbsp. mayo
½ small apple
3 slices smoked ham
2 tbsp. pickle or chutney
30g cheddar, sliced
Handful of rocket
96
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day 4
day 5
day 6
day 7

Chilli Stuffed Red Peppers
3
Serves: 25 min
Prep: 35 min
Cook:
Calories
399
Carbs
31g
Protein
27g
Fats
19g
Instructions
Preheat the oven to 180℃ then crack
on with the chilli. Bring a non-stick
pan to a low/medium heat and fry
the minced garlic and finely chopped
onion.
1.
Next, add the lean mince beef and
gently fry, breaking apart with a
wooden spoon.
2.
After a couple of minutes, add your
herbs and spices (cumin, fresh or
ground chilli, cinnamon and
oregano) and continue to fry until
the mince has browned.
3.
Ingredients
1 small red onion
3 large red bell peppers
1 clove garlic
1 tsp. ground cumin
1 red chilli
97
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day 7

98
Instructions
Add the tomato puree and a splash
of water to help create a sauce like
consistency.
4.
Halve and hollow out the red
peppers, then spoon the chilli evenly
between the red pepper halves. Top
with fresh coriander, then bake for
25-30 minutes on the middle shelf of
the oven.
5.
Let rest for a couple of minutes
before serving.
6.
Ingredients
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day 7

Nut Butter & Banana Rice
Cakes
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
263
Carbs
36g
Protein
3g
Fats
11.9g
Instructions
Spread the nut butter evenly on top
of each rice cake.
1.
Slice the banana (or chosen fruit) on
top of the nut butter.
2.
Sprinkle with some chia seeds (If
available).
3.
Ingredients
50g (2oz) rice cakes
½ medium banana (or any fruit of your
choice - kiwis, strawberries etc. also
work well)
2 tsp. peanut butter (or any nut
butter of your choice)
½ tsp. chia seeds
99
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day 7

2
Serves: 5 min
Prep: 0 min
Cook:
Calories
310
Carbs
39.4g
Protein
26g
Fats
5.4g
Instructions
creamy.
1.
2.
Ingredients
2 tbsp. maple syrup
100
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Chicken Curry Lettuce Wraps
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
403
Carbs
35.1g
Protein
23.1g
Fats
18.9g
Instructions
Place the mayonnaise, soy yogurt,
tomato puree, green onions, curry
powder, and lemon juice in a bowl.
Season with salt and pepper and mix
well. Add in the chicken and mix
again until the chicken is well coated.
1.
Lay the lettuce leaves on 2 serving
plates and divide the chicken
mixture over each leaf. Top each with
a few slices of avocado, mango,
cilantro, and chopped almonds.
Serve immediately.
2.
Ingredients
1 tbsp. mayonnaise
¼ cup soy yogurt, unsweetened
2 green onions, sliced
1 tbsp. curry powder
250g (9oz) chicken breast, cooked and
chopped
½ lemon, juiced
½ avocado, de-stoned, sliced
½ mango, de-stoned. sliced
Salt & pepper
2 tbsp almonds, chopped
101
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Vegetables
1
Serves: 5 min
Prep: 10 min
Cook:
Calories
368
Carbs
19.5g
Protein
33.3g
Fats
17.5g
Instructions
1.
2.
and sea bass.
3.
Ingredients
1 tbsp. olive oil
40g quinoa
160g fish, sea bass
1 small carrot
60g cheddar cheese
Salt & pepper
102
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Smoothie
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
197
Carbs
14g
Protein
26g
Fats
4g
103
Ingredients
1 tsp. chia seeds
Instructions
serve.
1.
Vegan option:
protein powder.
day 1
day 2
day 3
day 4
day 5
day 6
day 7

1
Serves: 5 min
Prep: 10 min
Cook:
Calories
364
Carbs
29.3g
Protein
19g
Fats
19.1g
Instructions
golden and crispy.
1.
peeling.
2.
toast.
3.
4.
Ingredients
70g cherry tomato
50g avocado
2 eggs
Chili flakes
104
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Thai Salmon Wraps
2
Serves: 5 min
Prep: 5 min
Cook:
Calories
399
Carbs
31g
Protein
27g
Fats
19g
Instructions
1.
2.
3.
Ingredients
1 small avocado
1 small red pepper
1 medium carrot
1 small red onion
105
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day 6
day 7

106
Instructions
apart.
4.
butter beans.
5.
6.
Ingredients
½ lemon
½ cup baby spinach
1 red chilli
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Salad
2
Serves: 40 min
Prep: 25 min
Cook:
Calories
279
Carbs
13g
Protein
30g
Fats
13g
107
Ingredients
2 large tomatoes
⅓ cucumber
1 medium red onion
1⁄2 lemon
40g (1.5oz) Chorizo
1 cup arugula
Instructions
marinate.
1.
quarter red onion.
2.
3.
throughout.
4.
day 1
day 2
day 3
day 4
day 5
day 6
day 7

1
Serves: 5 min
Prep: 0 min
Cook:
Calories
432
Carbs
33.8g
Protein
31.9g
Fats
18.9g
Instructions
1.
2.
Ingredients
60g blueberries
108
Note:
Brownie ONLY.
day 1
day 2
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day 7

With Blueberries
Page 110
With Blueberries
Page 132
With Blueberries
Page 142
Tuna & Quinoa Toss
Salad
Page 111
Tuna & Quinoa Toss
Salad
Page 143
Tuna & Quinoa Toss
Salad
Page 127
Prawn Tacos With Fresh
Vegetables & Beans
Page 113
Vegetables & Beans
Page 145
Vegetables & Beans
Page 129
Ricotta & Yogurt Parfait
With Raspberries
Page 115
Cheese & Basil
Page 116
Cheese & Basil
Page 137
Chicken & Vegetable
Pitta Bread...
Page 117
Quick And Easy Pasta
Bolognese
Page 118
Bolognese
Page 134
Tropical Carrot
Smoothie
Page 120
Tropical Carrot
Smoothie
Page 141
With Blueberries
Page 121
Ham And Cucumber
Bagel
Page 122
Ham And Cucumber
Bagel
Page 138
One Pot Turkey Chili
With Rice
Page 123
One Pot Turkey Chili
With Rice
Page 139
Protein Yogurt With
Page 125
Protein Yogurt With
Page 136
Page 147
Kiwi & Mango Greek
Yogurt Pot
Page 131
Mo Tu We Th
Cheese & Basil
Page 126
Fr Sa Su
Chicken And Spinach
Wraps
Page 133
Breakfast
W4
Snack
Lunch
Dinner

Blueberries
2
Serves: 5 min
Prep: 0 min
Cook:
Calories
285
Carbs
36.9g
Protein
18.8g
Fats
6.9g
Instructions
1.
frozen berries.
2.
3.
Ingredients
80g (1 cup) oats
110
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Tuna & Quinoa Toss Salad
2
Serves: 5 min
Prep: 10 min
Cook:
Calories
299
Carbs
41g
Protein
37g
Fats
11g
Instructions
Cook quinoa according to
instructions on the packaging.
1.
Combine the dressing ingredients in
a small bowl. Then combine quinoa
and the remaining ingredients in a
different bowl.
2.
Drizzle with the dressing and toss
gently to coat.
3.
111
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day 7
Ingredients
For the salad:
1 cup (185g) cooked quinoa
½ cucumber, chopped
¼ cup (50g) canned chickpeas, rinsed
and drained
1 tbsp. crumbled feta cheese
10 (5oz) cherry tomatoes, halved
2 cans (14oz) canned tuna in water

112
day 1
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day 7
Ingredients
For the dressing:
1 tbsp. olive oil
1 tsp. fresh lemon juice
2 tsp. red wine vinegar
1 tsp. Dijon mustard
Salt & pepper
You may replace the tuna with 100 g
chicken breast, diced; and the feta
cheese with 2 tbsp avocado.

Vegetables & Beans
4
Serves: 15 min
Prep: 25 min
Cook:
Calories
200
Carbs
22g
Protein
22g
Fats
2.2g
Instructions
Firstly, make the tomato salsa by
deseeding and dicing the tomatoes.
Then place into a bowl along with
finely chopped onion, chopped
coriander (use the stalks they are full
of fragrant flavour and add a lovely
crunch) and diced chilli (remove the
seeds if you prefer less heat).
1.
Chop the lime in half, squeeze in one
half of the lime into the tomato sauce
and save the other half for the
guacamole. Add a pinch of salt.
2.
113
day 1
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day 7
Ingredients
600g (21oz) frozen shrimp
1 can, drained black beans
½ red cabbage
200g (7oz) cherry tomatoes
8 taco soft shell
½ medium red onion
1 cup fresh coriander leaves
1 lime

114
day 1
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day 7
Ingredients
1 red chilli
1 tsp. ground cayenne pepper
1 tsp. ground cumin
1 avocado
3 tbsp. tomato salsa
1 tbsp. olive oil
1 pinch of salt
Instructions
In another bowl, peel the avocado
and remove the stone. Then mash it
using a fork or potato masher. Add
lime juice, salt and pepper. Set aside.
3.
Mix the cayenne pepper, cumin, salt,
lime juice and olive oil together in a
bowl. Then using a paper kitchen
towel, pat the prawns to remove any
excess water.
4.
Next mix the prawns with the olive oil
mixture and ensure the prawns is
entirely coated.
5.
Bring a good quality frying pan to a
medium heat and add the shrimp,
cooking per the instructions on the
pack but ensure the shrimp are
cooked all the way through before
removing from the heat.
6.
Heat the beans in the microwave or
on the stove, then set aside
7.
Eat 2 tacos. Enjoy!
9.
When ready to serve grab a taco and
get layering. Place some shredded
cabbage on the taco, then the
shrimps, add some guacamole,
beans and tomato salsa. Then chuck
on some optional extras:
pomegranate seeds, jalapenos and
lime.
8.

Ricotta & Yogurt Parfait With
Raspberries
1
Serves: 5 min
Prep: 0 min
Cook:
Calories
330
Carbs
35.9g
Protein
23g
Fats
10.4g
Instructions
Combine yogurt, ricotta, and lemon
zest in a bowl.
1.
Top with raspberries, almonds, and
chia seeds.
2.
Ingredients
¾ cup nonfat vanilla Greek yogurt
Lemon zest
¼ cup part-skim ricotta
¼ cup raspberries
1 tbsp. slivered almonds
1 tsp. chia seeds
115
day 1
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day 6
day 7

Cheese & Basil
4
Serves: 5 min
Prep: 5 min
Cook:
Calories
352
Carbs
5.2g
Protein
24.9g
Fats
25.7g
Instructions
Beat the eggs with water and season
with salt and pepper.
1.
Heat ¼ oil in a frying pan and bake 1
thin omelet, repeat until you have 4
omelets. Keep them warm under
aluminum foil.
2.
Chop the basil finely and mix it with
the cottage cheese. Season with
freshly ground pepper.
3.
Cut the tomatoes into quarters.
Divide the cottage cheese and
tomato over the omelets and roll
them up. Cut diagonally and serve
immediately.
4.
Ingredients
8 large eggs
1 tbsp. butter
4 tbsp. water
1 bunch fresh basil
125g (4.4oz) cherry tomatoes
200g (7oz) cottage cheese
116
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day 7

1
Serves: 5 min
Prep: 10 min
Cook:
Calories
421
Carbs
33.2g
Protein
28.3g
Fats
19.4g
Instructions
1.
2.
3.
4.
salt and pepper.
5.
Ingredients
½ onion, sliced
20g mozzarella
chopped
½ tsp. olive oil
117
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day 7

Bolognese
4
Serves: 10 min
Prep: 20 min
Cook:
Calories
388
Carbs
44.2g
Protein
34g
Fats
8.3g
Instructions
Peel and chop the onion and garlic,
then gently fry for around 3-5
minutes in a medium/large non-stick
pan.
1.
Next, add the minced beef. Using a
wooden spoon, break apart the
mince and cook til brown. Season
well with black pepper, oregano, and
rosemary.
2.
Roughly chop the mushrooms and
red pepper, then wash, peel and
grate the carrots. Transfer the
veggies to the pan and mix well.
3.
Ingredients
400g (14oz) penne, cooked
450g (15oz) plum tomatoes
100g (3.5oz) carrots
150g (5oz) brown onion
50g (1.7oz) mushrooms
100g (3.5oz) red pepper
½ tbsp. olive oil
118
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day 7

119
Ingredients
1 tsp. Worcestershire sauce
1 tsp. black pepper
1 tsp. rosemary, dried
2 garlic cloves
Pinch of salt (option)
Instructions
Add the plum tomatoes (previously
peeled and blended) and then add a
couple of dashes of Worcestershire
sauce. Stir well then cook on low for
another 20 minutes minimum. Stir
every so often.

4.
Serve immediately with spaghetti or
penne pasta, or let cool and
tupperware, before transferring to
the fridge.
5.
day 1
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day 6
day 7

4
Serves: 5 min
Prep: 0 min
Cook:
Calories
95
Carbs
24g
Protein
1g
Fats
0g
Instructions
1.
Ingredients
120
day 1
day 2
day 3
day 4
day 5
day 6
day 7

Blueberries
2
Serves: 5 min
Prep: 0 min
Cook:
Calories
285
Carbs
36.9g
Protein
18.8g
Fats
6.9g
Instructions
1.
frozen berries.
2.
3.
Ingredients
80g (1 cup) oats
121
day 1
day 2
day 3
day 4
day 5
day 6
day 7

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