Reverse Health 28day Meal Plan for Menopause

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

2. 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.

3. 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

4. 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

5. 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

6. 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

7. day 1 day 2 day 3 day 4 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

8. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Chicken, Orange And Walnut Salad 2 Serves: 10 min Prep: 10 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 See more on the next page

9. day 1 day 2 day 3 day 4 day 5 day 6 day 7 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 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4

10. day 1 day 2 day 3 day 4 day 5 day 6 day 7 10 Breakfast Lunch Dinner Snack Salmon, Sweet Potato Mash & Broccoli 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4

11. day 1 day 2 day 3 day 4 day 5 day 6 day 7 11 Breakfast Lunch Dinner Snack Apple, Fibre One Bar & Nuts 1 Serves: 0 min Prep: 0 min Cook: Nutrition per serving Calories 320 Carbs 30.1g Protein 10.5g Fats 17.4g Ingredients 2g almonds 1 apple 1 Fiber one bar Week 1 Week 2 Week 3 Week 4

12. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Egg Broccoli And Ham Muffins 6 Serves: 10 min Prep: 10 min Cook: Nutrition per serving 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. Week 1 Week 2 Week 3 Week 4

13. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Citrus Prawn Salad 4 Serves: 10 min Prep: 15 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4

14. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Sweet Potato & Chicken Traybake 4 Serves: 20 min Prep: 35 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 See more on the next page

15. 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

16. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Protein Shake & Orange 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4

17. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Protein Porridge 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 scoop (25g) vanilla whey protein 1 cup oats ¼ cup (30g) walnuts, chopped 1 banana, sliced 17 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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.

18. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Grilled Chicken & Pineapple Salad 2 Serves: 10 min Prep: 10 min Cook: Nutrition per serving Calories 356 Carbs 34g Protein 27g Fats 16g 18 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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. See more on the next page

19. 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. Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Ingredients For the dressing: 2 tbsp. olive oil 1 clove garlic, minced 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. Substitution options for this recipe: You may replace the pineapple with 1 apple; and the mint with one handful of spinach.

20. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Sweet Chilli Prawn, Mango, Avocado Wrap & Side Salad 1 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

21. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Protein Yogurt With Raspberries & Fiber One Chocolate Brownie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack Note: Use 90 kcal Fiber One Chocolate Brownie ONLY.

22. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Classic Omelette with Salad 1 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

23. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Chicken And Spinach Wraps 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 1 lemon 1 small carrot 60g cheddar cheese 23 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack Note: If you want to make it quicker you can use chicken leftovers or buy roasted chicken.

24. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Sea Bass, Quinoa & Stir Fried Vegetables 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 160g fish, sea bass 1 small carrot 60g cheddar cheese Salt & pepper 24 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

25. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Tropical Carrot Smoothie 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 1 tsp. ginger, grated 1⁄4 cup (60ml) coconut water 25 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

26. Protein Porridge 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 scoop (25g) vanilla whey protein 1 cup oats ¼ cup (30g) walnuts, chopped 1 banana, sliced 26 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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 day 3 day 4 day 5 day 6 day 7

27. Chicken And Spinach Wraps 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 27 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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

28. Cod Fillet, Potatoes & Mixed Vegetables 2 Serves: 5 min Prep: 15 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

29. Yogurt With Berries & Fibre One Chocolate Brownie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 150g fat free Greek yogurt 1 Brownies Chocolate Fudge 60g blueberries 29 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 Note: Use 90 kcal Fiber One Chocolate Brownie ONLY.

30. Breakfast Lunch Dinner Snack Egg Broccoli And Ham Muffins 6 Serves: 10 min Prep: 10 min Cook: Nutrition per serving 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) lactose free grated cheese 30 Vegetarian option: Replace the ham with feta cheese, goat cheese or your favourite vegetables. Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

31. Cucumber, Avocado & Chicken Salad 4 Serves: 10 min Prep: 15 min Cook: Nutrition per serving Calories 304 Carbs 12g Protein 21g Fats 20g 31 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 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 See more on the next page

32. 32 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 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

33. Pork Skewers On Mixed Green Salad 2 Serves: 40 min Prep: 25 min Cook: Nutrition per serving Calories 279 Carbs 13g Protein 30g Fats 13g 33 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 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.

34. Yogurt Bowl With Berries 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

35. Protein Porridge 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 scoop (25g) vanilla whey protein 1 cup oats ¼ cup (30g) walnuts, chopped 1 banana, sliced 35 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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 day 3 day 4 day 5 day 6 day 7

36. Cucumber, Avocado & Chicken Salad 4 Serves: 10 min Prep: 15 min Cook: Nutrition per serving Calories 304 Carbs 12g Protein 21g Fats 20g 36 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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 day 1 day 2 day 3 day 4 day 5 day 6 day 7 See more on the next page

37. 37 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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 day 1 day 2 day 3 day 4 day 5 day 6 day 7

38. Chicken & Vegetable Pitta Bread Pizza, & Side Salad 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

39. Breakfast Lunch Dinner Snack Protein Shake & Orange 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 39 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

40. 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 Protein Shake & Orange 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 High Protein Oatmeal With Blueberries Page 61 Cucumber, Avocado & Chicken Salad Page 64 Grilled Flank Steak With Mango... Page 66 Antioxidant Blueberry Protein Smoothie Page 68 Breakfast Egg Muffins Page 67 Cucumber, Avocado & Chicken Salad Page 70 Chicken & Vegetable Pitta Bread... Page 72 Protein Shake & Orange Page 73 Mo Tu We Th Fr Sa Su Breakfast W2 Snack Lunch D inner

41. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Breakfast Egg Muffins 12 Serves: 10 min Prep: 15 min Cook: Nutrition per serving 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 Week1 Week2 Week3 Week4

42. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Tuna Salad Wrap 2 Serves: 10 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

43. Pork Skewers On Mixed Green Salad 2 Serves: 40 min Prep: 25 min Cook: Nutrition per serving Calories 279 Carbs 13g Protein 30g Fats 13g 43 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. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

44. Antioxidant Blueberry Protein Smoothie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving Calories 197 Carbs 14g Protein 26g Fats 4g 44 Ingredients 1⁄2 cup (125ml) coconut water 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. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack Vegan option: Replace whey protein with vegan protein powder.

45. Yogurt Bowl With Berries 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

46. Tuna Salad Wrap 2 Serves: 10 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

47. Chicken With Red Pepper, Tomato & White Beans 2 Serves: 10 min Prep: 25 min Cook: Nutrition per serving 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 1 tbsp. tomato puree 2 cups spinach (baby) 47 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 See more on the next page

48. 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 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 Substitution options for this recipe: You may increase serving size of cherry tomato to 5 oz and spinach to 2.5 cups instead of the red pepper.

49. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Protein Shake & Orange 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 49 Week 1 Week 2 Week 3 Week 4

50. High Protein Oatmeal With Blueberries 2 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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. Divide the porridge between 2 serving bowls. Serve immediately. 3. Ingredients 480ml (2 cups) almond milk 1 scoop (25g) vanilla whey protein 80g (1 cup) oats 60g (2oz) frozen blueberries 51 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

51. Cucumber, Avocado & Chicken Salad 4 Serves: 10 min Prep: 15 min Cook: Nutrition per serving Calories 304 Carbs 12g Protein 21g Fats 20g 51 Breakfast Lunch Dinner Snack 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 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 See more on the next page

52. 52 Breakfast Lunch Dinner Snack 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

53. Harissa Chicken And Lemon Couscous 2 Serves: 15 min Prep: 25 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

54. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Protein Yogurt With Raspberries & Fiber One Chocolate Brownie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 54 Breakfast Lunch Dinner Snack Note: Use 90 kcal Fiber One Chocolate Brownie ONLY. Week 1 Week 2 Week 3 Week 4

55. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Classic Omelette with Salad 1 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4

56. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Tuna Bean Salad 2 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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. Serve in a bowl and enjoy. 4. Ingredients 1 can tuna 2 handful spinach 275g cannellini beans 1 small lemon 1 red onion Black pepper 1 tbsp. olive oil 56 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

57. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Prosciutto Wrapped Chicken With Lentils 4 Serves: 15 min Prep: 25 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

58. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Tropical Carrot Smoothie 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 1 tsp. ginger, grated 1⁄4 cup (60ml) coconut water 58 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4

59. Omelette With Cottage Cheese & Basil 4 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 1 bunch fresh basil 125g (4.4oz) cherry tomatoes 200g (7oz) cottage cheese 59 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

60. Tuna Bean Salad 2 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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. Serve in a bowl and enjoy. 4. Ingredients 1 can tuna 2 handful spinach 275g cannellini beans 1 small lemon 1 red onion Black pepper 1 tbsp. olive oil 60 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

61. Chicken And Spinach Wraps 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 Salt & pepper 61 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

62. Yogurt With Berries & Fibre One Chocolate Brownie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 150g fat free Greek yogurt 1 Brownies Chocolate Fudge 60g blueberries 62 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 Note: Use 90 kcal Fiber One Chocolate Brownie ONLY. Week 1 Week 2 Week 3 Week 4

64. Cucumber, Avocado & Chicken Salad 4 Serves: 10 min Prep: 15 min Cook: Nutrition per serving Calories 304 Carbs 12g Protein 21g Fats 20g 64 Breakfast Lunch Dinner Snack 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 See more on the next page

66. Grilled Flank Steak With Mango Chimichurri 4 Serves: 15 min Prep: 25 min Cook: Nutrition per serving 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 ½ tsp. salt + ½ tsp. pepper 1 tbsp. cumin 1 tbsp. chili powder 1 tbsp. honey 2 limes, juiced Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack See more on the next page

67. 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 clove garlic, minced 1 mango, peeled, and cubed 4 tbsp. cilantro, chopped Salt & pepper Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

68. Antioxidant Blueberry Protein Smoothie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving Calories 197 Carbs 14g Protein 26g Fats 4g 68 Ingredients 1⁄2 cup (125ml) coconut water 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. Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack Vegan option: Replace whey protein with vegan protein powder. day 1 day 2 day 3 day 4 day 5 day 6 day 7

69. Breakfast Lunch Dinner Snack Breakfast Egg Muffins 12 Serves: 10 min Prep: 15 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

70. Cucumber, Avocado & Chicken Salad 4 Serves: 10 min Prep: 15 min Cook: Nutrition per serving Calories 304 Carbs 12g Protein 21g Fats 20g 70 Breakfast Lunch Dinner Snack 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 See more on the next page

72. Chicken & Vegetable Pitta Bread Pizza, & Side Salad 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 72 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4

73. Breakfast Lunch Dinner Snack Protein Shake & Orange 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 73 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

74. 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 Antioxidant Blueberry Protein Smoothie Page 84 Avo Crispy Toast & Cherry Page 85 Chicken Curry Lettuce Wraps Page 86 Chicken Curry Lettuce Wraps Page 101 Pork Skewers On Mixed Green Salad Page 87 Pork Skewers On Mixed Green Salad Page 107 Yogurt With Berries & Fibre One Chocolate... Page 88 Yogurt With Berries & Fibre One Chocolate... Page 108 High Protein Smoothie Bowl Page 89 High Protein Smoothie Bowl Page 100 Thai Salmon Wraps Page 90 Thai Salmon Wraps Page 105 Lemon Salmon And Mixed Vegetables Page 92 Protein Shake & Orange Page 94 Avo Crispy Toast & Cherry Page 95 Avo Crispy Toast & Cherry Page 104 Antioxidant Blueberry Protein Smoothie Page 103 Mo Tu We Th Fr Sa Su Apple And Smoked Ham Sandwich With... Page 96 Breakfast W3 Snack Lunch D inner

75. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Avo Crispy Toast & Cherry 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4

76. 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: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack See more on the next page

77. 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. Fry the onion on a medium heat for 2 to 3 minutes, before adding the cherry tomatoes, red pepper and 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

78. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Chilli Stuffed Red Peppers 3 Serves: 25 min Prep: 35 min Cook: Nutrition per serving 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 tbsp. tomato puree 1 clove garlic 1 tsp. ground cumin 1 red chilli 78 Week 1 Week 2 Week 3 Week 4 See more on the next page Breakfast Lunch Dinner Snack

79. 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 cinnamon 1 tsp. ground oregano Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

80. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Nut Butter & Banana Rice Cakes 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

81. 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 81 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

82. Apple And Smoked Ham Sandwich With Mustard Mayo 1 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack

83. Sea Bass, Quinoa & Stir Fried Vegetables 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 160g fish, sea bass 1 small carrot 60g cheddar cheese Salt & pepper 83 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

84. Antioxidant Blueberry Protein Smoothie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving Calories 197 Carbs 14g Protein 26g Fats 4g 84 Ingredients 1⁄2 cup (125ml) coconut water 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. Breakfast Lunch Dinner Snack Vegan option: Replace whey protein with vegan protein powder. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

85. Breakfast Lunch Dinner Snack Avo Crispy Toast & Cherry 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 85 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

86. Chicken Curry Lettuce Wraps 2 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 1 tbsp. tomato puree 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 2 tbsp. cilantro, chopped Salt & pepper 2 tbsp almonds, chopped 86 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

87. Pork Skewers On Mixed Green Salad 2 Serves: 40 min Prep: 25 min Cook: Nutrition per serving Calories 279 Carbs 13g Protein 30g Fats 13g 87 Breakfast Lunch Dinner Snack 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. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

88. Yogurt With Berries & Fibre One Chocolate Brownie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 150g fat free Greek yogurt 1 Brownies Chocolate Fudge 60g blueberries 88 Breakfast Lunch Dinner Snack Note: Use 90 kcal Fiber One Chocolate Brownie ONLY. day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

89. 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 89 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

90. Thai Salmon Wraps 2 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 90 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack See more on the next page day 1 day 2 day 3 day 4 day 5 day 6 day 7

91. 91 Instructions Spoon the contents of the salad bowl into a seeded tortilla and wrap! Don’t overfill otherwise the wrap will fall apart. 4. Fry the onion on a medium heat for 2 to 3 minutes, before adding the cherry tomatoes, red pepper and 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

92. Lemon Salmon And Mixed Vegetables 2 Serves: 10 min Prep: 20 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 See more on the next page day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

93. 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. Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Substitution options for this recipe: You may replace the salmon with 1 chicken breast or 1.5 turkey breast steaks.

94. Breakfast Lunch Dinner Snack Protein Shake & Orange 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 94 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

96. Apple And Smoked Ham Sandwich With Mustard Mayo 1 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

97. Chilli Stuffed Red Peppers 3 Serves: 25 min Prep: 35 min Cook: Nutrition per serving 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 tbsp. tomato puree 1 clove garlic 1 tsp. ground cumin 1 red chilli 97 Week 1 Week 2 Week 3 Week 4 See more on the next page Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

98. 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 1 tsp. ground cinnamon 1 tsp. ground oregano Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

99. Nut Butter & Banana Rice Cakes 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

100. 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 100 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

101. Chicken Curry Lettuce Wraps 2 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 1 tbsp. tomato puree 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 2 tbsp. cilantro, chopped Salt & pepper 2 tbsp almonds, chopped 101 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

102. Sea Bass, Quinoa & Stir Fried Vegetables 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 160g fish, sea bass 1 small carrot 60g cheddar cheese Salt & pepper 102 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

103. Antioxidant Blueberry Protein Smoothie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving Calories 197 Carbs 14g Protein 26g Fats 4g 103 Ingredients 1⁄2 cup (125ml) coconut water 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. Breakfast Lunch Dinner Snack Vegan option: Replace whey protein with vegan protein powder. Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

105. Thai Salmon Wraps 2 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 105 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack See more on the next page day 1 day 2 day 3 day 4 day 5 day 6 day 7

106. 106 Instructions Spoon the contents of the salad bowl into a seeded tortilla and wrap! Don’t overfill otherwise the wrap will fall apart. 4. Fry the onion on a medium heat for 2 to 3 minutes, before adding the cherry tomatoes, red pepper and 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7

107. Pork Skewers On Mixed Green Salad 2 Serves: 40 min Prep: 25 min Cook: Nutrition per serving Calories 279 Carbs 13g Protein 30g Fats 13g 107 Breakfast Lunch Dinner Snack 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. Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

108. Yogurt With Berries & Fibre One Chocolate Brownie 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 150g fat free Greek yogurt 1 Brownies Chocolate Fudge 60g blueberries 108 Breakfast Lunch Dinner Snack Note: Use 90 kcal Fiber One Chocolate Brownie ONLY. Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

109. High Protein Oatmeal With Blueberries Page 110 High Protein Oatmeal With Blueberries Page 132 High Protein Oatmeal 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 Prawn Tacos With Fresh Vegetables & Beans Page 145 Prawn Tacos With Fresh Vegetables & Beans Page 129 Ricotta & Yogurt Parfait With Raspberries Page 115 Omelette With Cottage Cheese & Basil Page 116 Omelette With Cottage Cheese & Basil Page 137 Chicken & Vegetable Pitta Bread... Page 117 Quick And Easy Pasta Bolognese Page 118 Quick And Easy Pasta Bolognese Page 134 Tropical Carrot Smoothie Page 120 Tropical Carrot Smoothie Page 141 High Protein Oatmeal 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 Raspberries & Fiber... Page 125 Protein Yogurt With Raspberries & Fiber... Page 136 Protein Shake & Orange Page 147 Kiwi & Mango Greek Yogurt Pot Page 131 Mo Tu We Th Omelette With Cottage Cheese & Basil Page 126 Fr Sa Su Chicken And Spinach Wraps Page 133 Breakfast W4 Snack Lunch Dinner

111. Tuna & Quinoa Toss Salad 2 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack 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 See more on the next page

112. 112 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Ingredients For the dressing: 1 tbsp. olive oil 1 tsp. fresh lemon juice 2 tsp. red wine vinegar 1 tsp. Dijon mustard Salt & pepper Substitution options for this recipe: You may replace the tuna with 100 g chicken breast, diced; and the feta cheese with 2 tbsp avocado. Week 1 Week 2 Week 3 Week 4

113. Prawn Tacos With Fresh Vegetables & Beans 4 Serves: 15 min Prep: 25 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 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 See more on the next page Breakfast Lunch Dinner Snack

114. 114 day 1 day 2 day 3 day 4 day 5 day 6 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 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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.

115. Ricotta & Yogurt Parfait With Raspberries 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack

116. Omelette With Cottage Cheese & Basil 4 Serves: 5 min Prep: 5 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 1 bunch fresh basil 125g (4.4oz) cherry tomatoes 200g (7oz) cottage cheese 116 Breakfast Lunch Dinner Snack day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4

117. Chicken & Vegetable Pitta Bread Pizza, & Side Salad 1 Serves: 5 min Prep: 10 min Cook: Nutrition per serving 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 117 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4

118. Quick And Easy Pasta Bolognese 4 Serves: 10 min Prep: 20 min Cook: Nutrition per serving 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 500g (16oz) beef mince, extra lean 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 day 1 day 2 day 3 day 4 day 5 day 6 day 7 Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack See more on the next page

119. 119 Ingredients 1 tsp. Worcestershire sauce 1 tsp. black pepper 1 tsp. rosemary, dried 1 tsp. ground oregano 2 garlic cloves Pinch of salt (option) Week 1 Week 2 Week 3 Week 4 Breakfast Lunch Dinner Snack 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 day 2 day 3 day 4 day 5 day 6 day 7

120. Tropical Carrot Smoothie 4 Serves: 5 min Prep: 0 min Cook: Nutrition per serving 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 60g 0% fat Greek yogurt 1 tsp. ginger, grated 1⁄4 cup (60ml) coconut water 120 Breakfast Lunch Dinner Snack Week 1 Week 2 Week 3 Week 4 day 1 day 2 day 3 day 4 day 5 day 6 day 7

Reverse Health 28day Meal Plan for Menopause

Reverse Health 28day Meal Plan for Menopause

Reverse Health 28day Meal Plan for Menopause

Recomendados

Mais conteúdo relacionado

Mais procurados

Mais procurados(6)

Similar a Reverse Health 28day Meal Plan for Menopause

Similar a Reverse Health 28day Meal Plan for Menopause(20)

Último

Último(13)

Reverse Health 28day Meal Plan for Menopause