This guide will show you how you don't have to cut out alcohol even if on a diet!

1. alcohol
guide
ReverseHealth
By Matt Jones, Co-Founder & Head
of Nutrition at ReverseHealth
Let’s Do It!

2. 2
table of
contents
3
introduction
8
Know your servings
7
Impact on Menopause & Hormones
10
make a plan
6
alcohol calories
11
Know your drinks' calories
20
Going Low Carb?
21
WHICH ALCOHOL HAS THE LEAST TOXINS?
19
alcohol content tips
22
play THE PACE GAME
23
good to know
24
Recommended plans
33
Contact us

3. alcohol
INTRODUCTION
3
Want to lose weight but not ready to give up your glass of wine on a
Saturday night?
Have you been told by previous diet programs you have to cut alcohol?
The good news is: We're here to tell you you can still live a little and
have that glass of wine!
But there's so much confusion out there, one article hails the benefits of a daily
glass of wine one day; yet the next, doom and gloom awaits for anyone who
dares to touch a single drop.
At least a third of the world’s
population consumes alcohol
regularly. The subject of
alcohol is surrounded by
controversy and confusion.
Headlines hail the benefits of
a daily glass of wine one day;
yet the next, doom and gloom
abounds for anyone who
dares to touch a single drop.
Alcohol consumption
No one actually knows whether drinking any amount of alcohol is actually good
for us. Certain types of drinks we know come with some health benefits but
these are limited. Too much alcohol is categorically harmful and can significantly
impact sleep, recovery and many aspects of health. has also shown
that regular alcohol consumption can also lead to immune and even hormonal
disturbance.
Research

4. 4
There’s no completely safe level of drinking but sticking within these guidelines
lowers your risk of harming your health. Weekends, times with friends and
holidays are times where we enjoy alcohol. If we want to offset any weight gain,
adding alcohol to the equation makes this a tough one to balance.
Let us show you how you can enjoy alcohol - AND see progress on your weight
loss journey.
That’s where this guide comes in. Having a social life
when dieting is something that many find hard to do
but it does not mean you need to completely avoid all
social occasions.
Head of Nutrition at ReverseHealth
Matt Jones
1.5oz (30ml) of spirit
5oz (150ml) of wine
12oz (350ml) of beer
It’s recommended by the that women
drink no more than 1 drink per day, with
one drink being 1.5 oz of spirit, 5 oz wine or
12 oz of beer. Binge drinking is incredibly
harmful and will exacerbate all of the
negative effects of alcohol consumption.
CDC

5. 5
Alcohol during menopause:
Every woman experiences different reactions to
alcohol consumption while transitioning through
menopause. We recommend drinking in
moderation as stated above, as even small
quantities may worsen menopause symptoms,
such as hot flashes and sleep disturbance in some
women.
+
We recommend limiting your alcohol intake to no more than 1-2 servings
once per week to maximize your weight loss progress with our program.
At A Glance
Despite much of the doom and gloom, you do not necessarily have to cut
alcohol completely. As with most things, making smart choices is crucial.
Selecting low calorie options, low in toxins and sugar are recommended.
Vodka
Whiskey
Select low calorie mixers such as soda water or diet soft drinks.
Gin
Tequila

6. alcohol
calories
6
That’s not to say that every alcoholic beverage only has these calories. Some
drinks still have sugar and come from grains, which have proteins and you also
have to factor in any calories within mixers such as soft drinks, cordial or fruit
juices. These add more calories into the beverage.
Hence why a 4% beer doesn’t only have 28 cals per 100ml of liquid, it has
carbohydrate and protein calories additionally too.
Also be mindful that if you have worked hard through the week, and are using
the weekend to recover, using all of your calories on alcohol won’t exactly
support those recovery objectives, as it is actually recognized as a toxin by the
body.
On a gram per gram basis, alcohol is energy-dense,
actually more than carbohydrates and protein,
which both contain 4 calories per gram, but slightly
less than fat which contains 9 calories per gram.
7
4 9
CONTA
I
N
S
7
C
A
L
ORIES PER GR
A
M

7. Impact on
Menopause&Hormones
7
Overall the research on the benefits and risks of alcohol consumption during
menopause is mixed, especially on alleviating or aggravating symptoms like hot
flashes.
Every woman experiences menopause symptoms as well as the effect of alcohol
consumption differently.
Our take is: Err on the side of caution. Generally the less you drink, the better you
sleep, the more energy you have the next day and the less you'll be craving high-
calorie foods, making it easier to lose weight and keep it off long-term.
Alcohol can impair various
hormones, particularly
testosterone. Testosterone plays
a crucial role in metabolic rate
and fat burning.
Low testosterone can heighten
the risk for weight gain, diabetes,
cardiovascular disease and more.
Sleep quality is also negatively
impacted by alcohol
consumption. So even though
you may sleep for an
extended period after a few
drinks, sleep quality is poor so
it’s not a restful and
rejuvenating sleep.

8. know your
servings
8
The processes of fat and protein metabolism in the body are halted until alcohol
is removed from the bloodstream. So if drinking alcohol alongside food, the
calories and macronutrients from the foods are likely stored while the body
addresses the alcohol.
As we know alcohol reduces inhibition and impairs decision making, including
with food.
So be mindful of food choices when drinking alcohol, where possible select lower
calorie, higher protein options like meat or fish with salad or vegetables, and
avoid pizza or burger after having had a few drinks.
Within an hour of drinking one unit, in theory, ‘most’ adults will have
metabolized the alcohol, however, it is unique to the individual. The number of
units in a drink changes depending on the amount and strength of the drink.
Not an ideal choice
+
Better choice
+

9. know your
SERVINGS
9
Research shows that binge
drinking (4 or more drinks on an
occasion for women) increases your
short-term risk of accidents and
injuries by two to five times.
Reviewing how much you drink
and being cautious to stay within
the low-risk guidelines, has clear
benefits for your long-term health,
lowering blood pressure and
reducing your risk of long-term
health complications.
Serving sizes and calories
Drink Serving Kcal Equivalent
food
Equivalent time
to run (min)
Beer 4% 586 ml / 20 oz 182 4x Chicken
McNuggets
18
Beer 5% 330 ml / 12 oz 142 1x bag of
potato chips
14
Cider 4.5% 586 ml / 20 oz 216 1x Mars bar 22
Wine 13% 175 ml / 6 oz 159 ½
Cheeseburger
16
Champagne 12% 125 ml / 4 oz 89 1x chocolate
biscuit
9
Make a plan

10. make
a plan
10
Fridays and Saturdays are typically the
days we consume the most calories
compared to other week days. When
we make choices about social events,
it’s important to make sure that you
know what to do.
Now you have this guide, you are
more able to make better caloric
decisions on alcohol.
Make a good choice, train and have fun.
Plan it
You can make small changes to your daily movement that will help you
expend a few more calories. Taking a 30 minute walk, standing not
sitting, train with less rest or more intensity and add a little cardio.
INCREASING ACTIVITY
By removing some calories from carbohydrate foods or dietary fats you
can save a few calories here and there and help have a little more energy
for your alcohol. If you’re tracking, plan to put the drinks you’d like into
your macros first and then work backwards and do the math from there.
DIETARY ENERGY
option 3
option 2
Remove food or ever exercise
then starve and feel guilty
.
-
not ideal for you
option 1
Miss out completely
.
-
not ideal for anyone

11. know your
drinks' calories
11
Use these tables to find the drinks you enjoy and their related calories. The
calories in this guide have been taken from brand’s websites, supermarket stock
and then compared to popular drinks available from breweries in most
restaurants and bars.
RED, WHITE, SPARKLING WINE AND CHAMPAGNE
Brand Serving Kcal
Pinot Noir 6 oz / 175 ml 133
Shiraz 6 oz / 175 ml 128
Merlot 6 oz / 175 ml 126
Cabernet Sauvignon 6 oz / 175 ml 126
Tempranillo 6 oz / 175 ml 125
Malbec 6 oz / 175 ml 125
Chablis 6 oz / 175 ml 130
Viognier 6 oz / 175 ml 130

12. 12
RED, WHITE, SPARKLING WINE AND CHAMPAGNE
Brand Serving Kcal
Chenin Blanc 6 oz / 175 ml 128
Chardonnay 6 oz / 175 ml 126
Sauvignon 6 oz / 175 ml 124
Pinot Grigio 6 oz / 175 ml 119
Reisling 6 oz / 175 ml 117
Zinfandel Rosé 6 oz / 175 ml 131
Pinot Grigio Rosé 6 oz / 175 ml 121
Lanson Black Label Brut 4 oz / 125 ml 188
Freixenet Prosecco 7 oz / 200 ml 184
Moët & Chandon 4 oz / 125 ml 115
VODKA
Brand Serving Kcal
Grey Goose 0.8 oz / 25 ml 69
Absolut 0.8 oz / 25 ml 69
Smirnoff 0.8 oz / 25 ml 54

13. 13
GIN
Brand Serving Kcal
Malfy Lemon 0.8 oz / 25 ml 65
Gordon's Pink 0.8 oz / 25 ml 61
Tanqueray London Dry 0.8 oz / 25 ml 60
Bombay Sapphire 0.8 oz / 25 ml 56
Gordon's Special Dry 0.8 oz / 25 ml 52
Sipsmith 0.8 oz / 25 ml 52
WHISKEY
Brand Serving Kcal
Jack Daniel's 0.8 oz / 25 ml 65
Johnnie Walker 0.8 oz / 25 ml 59
Jim Beam 0.8 oz / 25 ml 56
Bells 0.8 oz / 25 ml 56
Southern Comfort 0.8 oz / 25 ml 48

14. 14
SPIRIT AND LIQUEURS
Brand Serving Kcal
Vermouth 0.8 oz / 25 ml 54
Port 0.8 oz / 25 ml 40
Baileys 0.8 oz / 25 ml 175
RUM
Brand Serving Kcal
Kraken 0.8 oz / 25 ml 56
Mount Gay 0.8 oz / 25 ml 56
Havana Club 0.8 oz / 25 ml 51
Malibu White 0.8 oz / 25 ml 50
Captain Morgan Spiced 0.8 oz / 25 ml 48
DRAUGHT BEER
Brand Serving Kcal
Punk IPA (19 oz / 568 ml) 272
Hobgoblin (19 oz / 568 ml) 267

15. 15
Carling (19 oz / 568 ml) 187
Carlsberg (19 oz / 568 ml) 182
Amstel (19 oz / 568 ml) 176
Guiness (19 oz / 568 ml) 199
DRAUGHT BEER
Brand Serving Kcal
1664 (19 oz / 568 ml) 250
Peroni (19 oz / 568 ml) 239
Stella Artois (19 oz / 568 ml) 227
Grolsch (19 oz / 568 ml) 227
Birra Moretti (19 oz / 568 ml) 210
Peroni (19 oz / 568 ml) 239
Stella Artois (19 oz / 568 ml) 227
Grolsch (19 oz / 568 ml) 227
Birra Moretti (19 oz / 568 ml) 210
Fosters (19 oz / 568 ml) 205
CANNED LAGER
Brand Serving Kcal
Carlsberg Special Brew 15 oz / 440 ml 255
Carlsberg Export 19 oz / 568 ml 227
San Miguel 15 oz / 440 ml 198

16. 16
CANNED LAGER
Brand Serving Kcal
Kronenbourg 15 oz / 440 ml 194
Heineken 15 oz / 440 ml 185
Stella Artois 15 oz / 440 ml 176
Madrí Excepcional 15 oz / 440 ml 168
Carlsberg 15 oz / 440 ml 163
Fosters 15 oz / 440 ml 158
Coors 15 oz / 440 ml 154
Carling 15 oz / 440 ml 140
Amstel 15 oz / 440 ml 136
BOTTLED BEER
Brand Serving Kcal
San Miguel GF 11 oz / 330 ml 162
Kronenbourg 11 oz / 330 ml 145
Heineken 11 oz / 330 ml 139
Peroni GF 11 oz / 330 ml 139

17. 17
Tuborg 9 oz / 275 ml 110
Coors 11 oz / 330 ml 106
Skinny Lager 11 oz / 330 ml 89
Bud Light 10 oz / 300 ml 80
Becks 11 oz / 330 ml 127
Birra Moretti 11 oz / 330 ml 125
Madrí Excepcional 11 oz / 330 ml 122
BOTTLED BEER
Brand Serving Kcal
San Miguel 11 oz / 330 ml 137
Peroni 11 oz / 330 ml 136
Corona 11 oz / 330 ml 135
Budweiser 11 oz / 330 ml 135
Estrella 11 oz / 330 ml 130

18. 18
Carefully read the labels of any bottled drinks. Be mindful of added
sugars (Bacardi Breezer has 28g of sugar!)
Mixed bottled drinks (Alcopops)
With spirits we recommend choosing low-calorie and caffeine-free mixers
such as tonic water, diet soda or light cranberry juice.
Brewdog Punk AF 11 oz / 330 ml 110
Beck’s Blue 9 oz / 275 ml 106
ALCOHOL FREE BEER
Brand Serving Kcal
Erdinger 17 oz / 500 ml 110
Adnams Ghost 17 oz / 500 ml 106
Brooklyn Special Effects 11 oz / 330 ml 89
Beavertown Lazer Crush 10 oz / 300 ml 80
Pistonhead Flat Tire 11 oz / 330 ml 89
Big Drob Pine Trail 10 oz / 300 ml 80

19. 19
alcohol content
Tips
Staying hydrated will help
offset a hangover and support
the removal of toxins from the
body.
1. ALTERNATE BETWEEN
HAVING ALCOHOL AND WATER
We know things change as a night goes on but the fact you made a plan
alone even helped you. Try to stick to what you said you would do for the
best result.
3. TRY TO STICK TO YOUR
PLANNED ALCOHOL GOAL
Cocktails such as pina colada
and margaritas, as well as
liqueurs such as Bailey’s and
other rich, sugary drinks
aren’t only high in alcohol but
also have a lot of calories,
have one but consider them
dessert.
2. AVOID HIGHER CALORIE
MIXED DRINKS

20. Going
LowCarb?
20
SPIRITS Vodka, rum, gin,
tequila, whiskey
All unsweetened and unflavoured liquor will
have 0g carbs. Liqueurs and most mixers do
have carbs so avoid them or choose diet mixers.
Try a vodka, soda and lime or dry
martini.
All forms of whiskey.
Wine Unsweetened
champagne, dry red
and dry white wine
These are going to be the lowest carb wines that
you can consume. These typically range in the
3-5g carbs per 175ml glass range.
Extra dry or brut champagne (1-5g).
Dry red or white wines (2-5g)
Beer Light beers Most beers are very high in carbs so they should
be avoided. Typically lighter beers will have
nutrition information available.
Michelob Ultra (2.1g);
Skinny brands lager (3g); BrewDog
Vagabond (3.3g); Bud Light (9g)
cider Dry ciders and
seltzers
Most cider is very high in sugar, which you may
want to avoid if you’re sticking to a low carb diet,
especially the flavoured sweet ones.
Kopparberg Light Passion Fruit
(12.5g); Strongbow Ultra Dark Fruit
(15g)
ALCOPOPS Hard seltzer Most will typically have 20-40g but the market
of hard seltzer’s is a good option over the 28g of
sugar a Bacardi Breezer has.
Mike’s Hard Seltzers (2g)

21. WHICH ALCOHOL HAS
THELEASTTOXINS?
21
Vodka
Gin
Tequilla
Whiskey
Unsweetened spirits
Dry cider
Dry champagne
Dry white wine
Coloured unsweetened spirits
Red wine
Beer, IPA, lager, stout
LEAST TOXINS
most TOXINS
BEST:VODKAANDCLEARSPIRITS
Vodka is distilled and filtered, your body will only
have to deal with the alcohol, calorie load and not
other toxins. Drink it neat and cold.
MOSTDAMAGING:BEERANDLAGER
Beer contains gluten, yeast and other toxins. If
you’re going to drink beer, opt for clearer and
gluten-free choices.
MODERATE:DRYCIDERANDWHITEWINE
Cider: In addition to being gluten free - apples
don’t form the worst toxins, the primary one made
by apples does not survive fermentation. Cider can
still however stimulate yeast buildup.
Dry white wine: Lower in toxins than regular whites
or reds. European wine is required to meet higher
standards and is therefore slightly better.

22. PLAY
THE PACE GAME
22
Decide a percentage of drunk you’re willing to
commit to and pace yourself to stay there.
By taking time over your alcoholic beverages and
taking measures to offset alcohol, such as a glass of
water in between drinks or using mixers for extra
hydration, you can keep yourself at a dose specific
effect, as practically reasonable as possible, to
offset the hangover.
Rate your decided level of drunk on a scale of 1-5
where do I feel I could still make sound choices
without the need to compensate tomorrow?
Note: 1 unit of alcohol takes around 1 hour to metabolize.
The overall advice: sip small, enjoy the taste
and flavor, chew any food fully and stay
present.
scale % bac DOSE SPECIFIC EFFECTS
1 0% 0 Not drinking, no change to normal
behaviour or wellbeing.
2 25% 0.020 - 0.039 No loss of coordination, slight euphoria,
and loss of shyness. Relaxation, but
depressant effects are not apparent.
3 50% 0.040 - 0.059 No loss of coordination, slight euphoria,
and loss of shyness. Relaxation, but
depressant effects are not apparent.
4 75% 0.060 - 0.099 Slight impairment of balance, speech,
vision, reaction time, and
hearing.Euphoria. Reduced judgment
and self-control. Impaired reasoning and
memory.
5 100% 0.100 - 0.129 Significant impairment of motor
coordination and loss of good judgment.
Speech may be slurred; balance,
peripheral vision, reaction time, and
hearing will be impaired.

23. good
toknow
23
SUPPLEMENTSTOHELPMERECOVER
Before, during or after drinking you can take a dose
of activated charcoal as it binds to toxins to absorb
and remove toxic substances from the lower
intestinal tract (intestines and colon).
Use N-acetyl cysteine (NAC) as a precursor to
glutathione (a powerful antioxidant that doesn’t
need multiple antioxidants to function) - it comes
from an amino acid L-cysteine and has many uses
and FDA approved. You find this in high protein
foods, such as chicken, turkey, yogurt, cottage
cheese, eggs, sunflower seeds, and legumes too.
Vitamin C, again another antioxidant but also
drinking alcohol increases vitamin C excretion in
the urine. Try a dose of vitamin C before drinking.
NUTRITIONALASSISTANCE
Elevate your protein intake to provide adequate
aminos and B vitamins before you drink and again
in recovery, especially from dairy, whey protein,
beef, poultry, eggs, asparagus, beans, legumes,
nuts, seeds, fish and seafood as these are natural
sources of asparagine and potential glutathione
boosters.
Vegetables and adequate fibre helps support
detoxification, add nutrients and re-gain water
balance. Use whole foods such as asparagus,
potatoes, beans, chickpeas, carrots, nuts, seeds and
whole grains as they naturally have more
hydration, more nutrients and are lower in calories.
Use green tea, coffee, dark chocolate, orange and
grapefruit juices, blueberries, blackberries,
bananas and avocados for polyphenols, vitamin C
and micronutrients to support recovery.
Drink plenty of water and add lemons, oranges and
limes.
The best cure for a hangover is always to drink less,
hydrate and drink responsibly.

24. 24
ELECTROLYTES
When drinking alcohol your kidneys excrete water
to remove toxins, water balance is effected and
electrolytes are lost. Rehydrate with some
electrolytes in your drinking water or use naturally
hydrating drinks such as orange juice and coconut
water.
At A Glance
Despite much of the doom and gloom, you do not
necessarily have to cut alcohol completely. As with
most things, making smart choices is crucial.
Selecting low calorie options, low in toxins and
sugar are recommended.
Vodka
Whiskey
Gin
Tequila
Select low calorie mixers such as soda water or diet
soft drinks.

25. Recommended
plans
25
Option A
Protein porridge
with blueberries
Breakfast
Chicken, walnut
and orange salad
2. Lunch
An apple and
handful of almonds
3. Snack
Lemon salmon and mixed
vegetables. Mixed fruit salad
4. Evening Meal
1-2 glasses of red
or white wine
5. Alcohol
Option B
Omelette with
mixed salad
Breakfast
Grilled chicken and
pineapple salad
2. Lunch
Protein shake and
fiber one bar
3. Snack
Flank steak with corn &
avocado salsa. Mixed fruit salad
4. Evening Meal
1-2 servings of
Vodka-lime-soda
5. Alcohol
We recommend limiting your alcohol intake to no more than
1-2 servings once per week to maximize your weight loss
progress with our program.

26. Protein Porridge With Blueberries
1
Serves: 5 min
Prep: 10 min
Cook:
26
Instructions
Soak the oats in milk (or a milk
alternative) for 5 minutes.
1.
In a heavy based saucepan, add the
soaked oats along with the water. Stir
continuously on a low heat.
2.
Aer 5 minutes, stir in the yogurt and
gently heat through.
3.
Serve in a bowl and top with blueberries.
4.
Nutrition per serving
Calories
374
Carbs
51g
Protein
29g
Fats
6.8g
Ingredients
200ml semi-skimmed milk
2 handful blueberries
150g skyr yogurt
40g porridge oats
100ml water (distilled, tap)

27. 27
Chicken, Orange & Walnut Salad
2
Serves: 10 min
Prep: 10 min
Cook:
Nutrition per serving
Calories
458
Carbs
47g
Protein
28g
Fats
20g
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.
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.
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.
Remove from the pan and set aside.
Once cooled slightly slice into pieces.
4.
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.
5.
Mix the ingredients of the dressing in a
cup, season with salt and pepper.
2.
Ingredients
For the salad:
7 oz (200g) chicken breast
4 handfuls of rocket salad
¼ iceberg lettuce head
1 orange
¼ cup (30g) walnuts, roasted
⅓ pomegranate fruit, seeds
For the dressing:
3 tbsp. of honey
2 tbsp. mustard
1 tbsp. olive oil
1 tbsp. lemon juice
2 tbsp. orange juice
⅓ tsp. cinnamon

28. 28
Lemon Salmon and Mixed
Vegetables
2
Serves: 10 min
Prep: 20 min
Cook:
Nutrition per serving
Calories
326
Carbs
5.8g
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.
Mix olive oil, juice of lemon and black
pepper in a bowl. You can also add red
chilli flakes or mixed herbs (optional).
3.
Serve everything onto a plate and enjoy.
6.
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.
Pour the olive oil / lemon juice mix over
the salmon fillet.
4.
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
2 average salmon fillet
3 single cherry tomatoes
1 tsp. olive oil
1 small courgette
2 twist of black pepper
1 small carrot
½ small lemon
3 broccoli spears

29. 29
Omelette with Mixed Salad
1
Serves: 1 min
Prep: 3 min
Cook:
Nutrition per serving
Calories
313
Carbs
3.7g
Protein
26g
Fats
22g
Instructions
Bring a non-stick pan to a medium heat.
Add butter and gently melt.
1.
Pour the eggs into the pan and distribute
evenly across the surface using a spatula.
3.
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.
Once cooked, serve immediately with a
side of greenery tossed with cherry
tomato halves and a small drizzle of extra
virgin olive oil.
5.
Meanwhile, crack your eggs into a bowl.
Use a fork to whisk them up and season
with sea salt and black pepper.
2.
Ingredients
3 chicken eggs
1 tsp. olive oil
6 single cherry tomatoes
1 tsp. black pepper
A handful of arugula or spinach

30. 30
Grilled Chicken and Pineapple
Salad
2
Serves: 10 min
Prep: 10 min
Cook:
Nutrition per serving
Calories
356
Carbs
34g
Protein
27g
Fats
16g
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.
Remove from the heat and let the
chicken rest 3 minutes, then, cut it into
strips.
3.
Add the chicken to the salad together
with sliced pineapple and finely chopped
onion, mix before serving.
4.
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.
Ingredients
For the salad:
7oz (200g) chicken breast
4 slices pineapple (canned)
2 handfuls salad leaves
1⁄2 cup (10g) mint leaves
1⁄2 small onion (finely chopped)
For the dressing:
2 tbsp. olive oil
1 tsp. ginger (grated)
1 clove garlic (minced)
1 lime (juiced)
1 tsp. honey
Tabasco (optional)
replace the grilled chicken with fried
or baked tofu or feta cheese.
Vegetarian option:

31. 31
Flank Steak with Corn & Avocado
Salsa
4
Serves: 15 min
Prep: 15 min
Cook:
Nutrition per serving
Calories
514
Carbs
23g
Protein
41g
Fats
30g
Instructions
Make the spice rub by mixing together
the garlic powder, ground cumin, paprika,
chili powder, coconut sugar and 1 1⁄2
teaspoon of salt and pepper.
1.
Heat a grill pan over high heat and cook
the steak for 4-5 minutes on each side.
Wrap the steak in tin foil and rest for 5-10
minutes. Once rested, thinly slice the
steak, cutting across the grain.
3.
Place all the salsa ingredients in a bowl
and mix well to combine. Season to taste
with salt and pepper.
4.
Divide the steak and corn salsa between
4 plates and serve immediately.
5.
Drizzle the top side of the steak with 1
tablespoon of olive oil and rub with half
the spice mix. Flip the steak over and
drizzle with the remaining olive oil and
spice rub. Gently press the rub in the
steak.
2.
Ingredients
For the steak:
1.5lbs (680g) flank steak
1 tsp. garlic powder
1 tsp. ground cumin
1 tbsp. sweet paprika
1 tsp. chili powder
1 1⁄2 tbsp. coconut sugar
1 1⁄2 tsp. salt
1 1⁄2 tsp. pepper
2 tbsp. olive oil
For the corn salsa:
7oz (200g) can sweetcorn (drained)
1 avocado (diced)
1⁄2 red onion (diced)
1 red bell pepper (diced)
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Ingredients
For the corn salsa:
1⁄2 cup (5g) fresh cilantro (coriander),
chopped
1 tsp. ground cumin
1 clove garlic (crushed)
1 jalapeno pepper (diced)
4 tbsp. lime juice
2 tbsp. olive oil
Salt & pepper

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