Gemma Powell - NEW Cycle 3 - 14152562020

Quick and easy Chimichurri steak with grilled vegetables Serves 1 140g sirloin or rump steak, trimmed of fat Salt and pepper 1 medium courgette, sliced 1/2 red pepper, deseeded and roughly chopped 1/2 aubergine, sliced 1 small red onion, cut into wedges 30g feta, crumbled 1 clove garlic, peeled and crushed 1 red chilli, deseeded and finely chopped 2 tsp red wine vinegar 1/2 tsp dried oregano Large bunch of parsley, finely chopped 11/2 tsp olive oil 75g cooked lentils (25g uncooked) Reduced carb meals - anytime 101

Method Preheat a griddle pan over a high heat. Season the steak with salt and pepper then lay on the griddle and cook for 3–4 minutes on each side, or until cooked to your liking. Set aside to rest. Throw the vegetables on the griddle and cook for 6–8 minutes, turning regularly until charred and softened. Meanwhile combine the garlic, chilli, vinegar, oregano, parsley and oil in a small food processor and blend to a smooth paste (add a splash of water if needed). Toss the vegetables together with the lentils, feta and half of the sauce. Serve the steak with the vegetables and remaining sauce. Alternative ingredients To make this dairy-free, swap the feta for 35g of avocado. Tips Make sure you take the steak out of the fridge at least 20 minutes before you plan to cook. If you’d prefer to roast the vegetables, tip them onto a baking tray and roast at 220ºC for 20 minutes, turning occasionally. Reduced carb meals - anytime 102

Good for batch cooking Chickpea and aubergine curry Serves 1 1/2 aubergine, diced 11/2 tsp coconut oil 1 small red onion, peeled and finely chopped 1 clove garlic, peeled and crushed 20g grated ginger 1/2 tsp chilli powder 1/2 tsp ground cumin 1/2 tsp garam masala 1/2 tsp turmeric 30g almond butter 140g tinned chickpeas, drained Small bunch of coriander, leaves chopped Salt and pepper Reduced carb meals - anytime 103

Method Tip the aubergine into a bowl, cover with clingfilm then microwave for 5-6 minutes until softened. Meanwhile heat the oil in a saucepan over a medium heat, add the onion, garlic and ginger and fry gently for 2 minutes until softened. Add the spices, fry for a minute then stir in the almond butter. Add a splash of water, the chickpeas and aubergine and cook gently for 5 minutes. Remove from the heat, stir through the coriander and season to taste. Tips This recipe is great for batch cooking. Make double or triple the recipe without the coriander then divide into portions and freeze some for later use. The best way to freeze the curry is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. By freezing the curry in a flat sheet rather than a solid block (in a deep plastic container) it’ll defrost far more quickly and also take up less freezer space. Reduced carb meals - anytime 104

Quick and easy Bang bang chicken 105 Serves 1 155g skinless chicken breast Salt and pepper 3 spring onions, sliced 100g sugar snap peas, sliced 1 carrot, peeled into ribbons 1/4 cucumber, peeled, deseeded and sliced 1 baby gem lettuce, roughly torn 10g unsalted peanuts, roughly crushed 15g peanut butter 11/2 tsp light soy sauce 1 tsp sesame oil Juice of 1 lime 11/2 tsp rice vinegar or white wine vinegar Pinch of chilli flakes Small bunch of coriander, chopped Reduced carb meals - anytime

Method Preheat the grill to high. Season the chicken with salt and pepper and grill for 4–5 minutes on each side until cooked through then set aside to rest. Use two forks to shred the chicken breast then combine in a large bowl with the vegetables, lettuce and peanuts. In a separate bowl, whisk together the peanut butter, soy sauce, sesame oil, lime juice, vinegar and chilli flakes. Pour over the salad, throw in the coriander and toss everything together. Alternative ingredients To make this nut-free, swap the peanut butter and peanuts for the same amount of tahini and seeds such as chia. Reduced carb meals - anytime 106

Quick and easy Thai prawn salad with quick pickled vegetables Serves 1 107 1/2 carrot, peeled and cut into thin matchsticks 8 radishes, quartered Pinch of salt 2 tsp rice vinegar or white wine vinegar 2 tsp fish sauce or light soy sauce 1 tsp sesame oil 1/2 tsp brown sugar Zest and juice of 1 lime 1 red chilli, finely chopped 120g cooked tiger prawns 40g straight to wok rice noodles (15g dry noodles) 1/2 cucumber, peeled into ribbons 35g unsalted cashew nuts, crushed Small bunch of coriander, chopped Small bunch of Thai basil or regular basil, chopped Reduced carb meals - anytime

Method Put the carrot and radishes into a bowl, add a pinch of salt and knead gently for 2–3 minutes until softened. Add the vinegar and set aside. In a separate bowl, whisk together the fish sauce, sesame oil, sugar, lime zest and juice and the chilli. Add the remaining ingredients and toss together to combine. Serve the salad with the pickled carrot and radish. Reduced carb meals - anytime 108

Quick and easy Chilli tofu with cashews Serves 1 20g white miso paste 2 tsp white wine vinegar 2 tsp chilli sauce 1/2 tsp cornflour 11/2 tsp coconut oil 205g firm tofu, diced (drained weight) 30g spring onions, finely chopped 1/2 red pepper, deseeded and cut into chunks 1 clove garlic, peeled and crushed 30g unsalted roasted cashew nuts, crushed Pinch chilli flakes Reduced carb meals - anytime 109

Method Whisk the miso paste, vinegar, chilli sauce and cornflour together in a small bowl and set aside. Heat a wok or large frying pan over a high heat, add the oil and heat until it begins to smoke. Add the tofu, stir-fry for 3-4 minutes until golden then transfer to a plate. Add the spring onions, pepper and garlic, fry for a couple of minutes then return the tofu to the pan. Pour in the sauce, let everything bubble away for a couple of minutes then transfer to a serving bowl. Top with the cashews and chilli flakes, then serve. Tip Pat the tofu dry on kitchen paper before cooking to ensure that it turns crisp and golden when it's fried. Reduced carb meals - anytime 110

Quick and easy Spiced lamb steaks with cauliflower and pea curry Serves 1 140g lamb leg steak 25g madras curry paste 1/2 onion, peeled and chopped 1 clove garlic, peeled and crushed 155g cauliflower florets, halved 75ml passata 60g frozen peas 30g yoghurt, such as Greek, natural or soya Small bunch of coriander, leaves chopped Salt and pepper 30g cooked brown rice, to serve Reduced carb meals - anytime 111

Method Rub the lamb steaks with half of the curry paste and set aside to marinate for 10 minutes. Heat the remaining curry paste in a saucepan, add the onions and fry for 3–4 minutes until soft. Add the garlic and the cauliflower and fry for 5 minutes until the florets start to soften. Pour over the passata and a splash of water and simmer for 15 minutes until the cauliflower is soft. Add the peas, cook for a couple of minutes then take off the heat and stir through the yoghurt and coriander. Season to taste. Whilst the curry is cooking, heat a heavy-based frying pan or griddle pan over a high heat. Add the lamb steaks to the pan and cook for 3 minutes on each side. Set aside to rest for a couple of minutes then serve with the curry and rice. Reduced carb meals - anytime 112

Quick and easy Mega BLT Serves 1 11/2 tsp olive oil 140g gammon steak, fat removed 1 tomato, halved Salt and pepper 2 medium eggs 1 baby gem lettuce, halved lengthways 1 slice wholemeal bread, toasted Reduced carb meals - anytime 113

Method Preheat the grill to high then heat half of the oil in a non-stick frying pan over a medium heat. Add the gammon steak, fry for 3 minutes on each side then set aside to rest. Meanwhile season the tomato with salt and pepper and grill for 7–8 minutes. Heat the remaining oil in the pan, crack in the eggs and fry for 2–3 minutes until set. Remove from the pan and lay on top of the gammon. Turn the heat up high and lay the lettuce in the pan, cut side down. Sear for 2 minutes until golden then remove from the heat. Serve the gammon and eggs with the lettuce, tomato and toast. Reduced carb meals - anytime 114

Good for batch cooking Butternut squash and coconut soup Serves 1 1 tsp coconut oil 165g butternut squash, diced 1/2 red onion, sliced 1/2 red chilli, sliced 1/2 tsp ground cumin 1/2 tsp turmeric 95ml tinned coconut milk 195ml water Juice of 1/2 a lime 25g unsalted roasted peanuts, roughly crushed Small bunch of coriander, chopped Reduced carb meals - anytime 115

Method Heat the oil in a saucepan, add the squash and fry for 3-4 minutes until slightly coloured and starting to soften. Add the onion and chilli and fry for a couple of minutes until softened. Add the spices, fry for a minute then pour in the coconut milk and water. Bring to the boil then reduce the heat and simmer gently for 7-8 minutes until the squash is cooked through. Remove from the heat, stir in the lime juice then ladle into a warm serving bowl. Top with the crushed peanuts and the coriander. Reduced carb meals - anytime 116

Quick and easy Spicy peanut noodles 117 Serves 1 1 tsp coconut oil 3 spring onions, sliced 70g sugar snap peas, sliced 100g smoked tofu, diced 70g ready-to-eat udon noodles 20g peanut butter 2 tsp light soy sauce Juice of 1/2 lime Pinch of chilli flakes 5g unsalted roasted peanuts, roughly crushed Small bunch of coriander, chopped Reduced carb meals - anytime

Method Heat the oil in a wok over a high heat, add the spring onions, sugar snap peas and tofu and fry for a couple of minutes until softened. Add the noodles and fry for a couple of minutes to warm through. Whisk the peanut butter, soy sauce, lime juice, chilli flakes and a splash of water together in a small bowl then pour into the pan. Toss everything together then tip into a warm bowl. Scatter over the peanuts and coriander. Reduced carb meals - anytime 118

Quick and easy Chicken satay Serves 1 135g skinless chicken breast, sliced into 1cm strips 1 tbsp soy sauce 1 cloves garlic, grated 1 tbsp sesame oil 2 spring onions, roughly chopped 20g grated ginger 25g peanut butter 1 tsp coconut oil Handful of tenderstem broccoli 1 red chilli pepper, finely chopped (seeds optional) Lime wedges, to serve Reduced carb meals - anytime 119

Method Preheat the grill to maximum and soak the skewers in cold water. This will ensure that they do not burn under the grill. Place the chicken strips in a bowl, add half the garlic and a splash of soy sauce. Mix the ingredients together, coating the chicken strips all over. Thread the chicken onto skewers, making sure not to pack them too tightly otherwise they won’t cook. Place the skewered chicken on the grill pan or baking tray and slide under the hot grill. Cook the chicken for about 5 minutes on each side or until it is fully cooked through. While the chicken is cooking, place the remaining garlic and soy sauce in a blender along with the sesame oil, spring onions, ginger, peanut butter and a good splash of warm water. Blitz until just smooth. In a non-stick frying pan, heat the coconut oil over a high heat. Add the broccoli and lightly toss for 1–2 minutes, add the chopped chilli pepper and fry for a further 1–2 minutes. Plate up the broccoli and serve with the chicken skewers smothered in the delicious satay sauce, with lime wedges to squeeze over. Alternative ingredients To make this nut-free, swap the peanut butter for the same amount of tahini. Reduced carb meals - anytime 120

Good for batch cooking Pork meatball goulash Serves 1 205g lean pork mince Salt and pepper 11/2 tsp olive oil 1/2 red onion, peeled and finely chopped 1/2 red pepper, deseeded and finely chopped 1 clove garlic, peeled and crushed 1/2 tsp brown sugar 1 tsp smoked paprika, plus extra to serve 205g tinned chopped tomatoes 30ml reduced-fat soured cream Reduced carb meals - anytime 121

Method Season the pork mince with salt and pepper then roll into 12 equal balls. Heat the oil in a deep frying pan over a medium heat, add the meatballs and fry for 5 minutes, shaking the pan occasionally so that the meatballs brown evenly. Remove from the pan with a slotted spoon and set aside. Tip the onion, pepper and garlic into the pan and fry for 5 minutes until softened. Add the sugar, paprika and tomatoes and bring to a simmer. Return the meatballs to the pan, loosely cover with a lid then simmer gently for 20 minutes, adding a splash of water if the sauce starts to dry out. Spoon the meatballs into a warm serving bowl and top with the soured cream. Sprinkle over a little more paprika and serve. Tips If you’re going to batch-cook this recipe, make it to the point just before adding the soured cream then divide into portions. The best way to freeze this dish is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. Reduced carb meals - anytime 122

Family friendly Lamb tikka masala 123 Serves 1 140g diced lamb leg steak 20g yoghurt, such as Greek, natural or soya 1 tsp smoked paprika 20g tikka paste 1 tsp coconut oil 1/2 onion, peeled and chopped 1 clove garlic, peeled and crushed 20g grated ginger 10g almond butter 75g passata Small bunch coriander, leaves chopped 2 poppadoms Reduced carb meals - anytime

Method Put the lamb into a bowl with the yoghurt, smoked paprika and half of the tikka paste. Toss everything together, cover, then chill for at least 30 minutes. Preheat the grill to high and line a baking tray with foil. Lay the lamb on the tray and grill for 7-8 minutes, turning occasionally, until lightly charred. Meanwhile heat the oil in a saucepan, add the onion, garlic and ginger and fry for 3-4 minutes until softened. Add the remaining tikka paste, fry for a minute then add the almond butter, passata and a splash of water. Bring to a simmer then cook for 5 minutes. Using a stick blender, blend the sauce until smooth (or pour the sauce into a liquidiser and blend), then return the sauce to the pan. If you prefer a chunkier sauce you can skip this step. Add the grilled lamb to the pan, heat gently for a minute then spoon into a serving bowl. Top with the coriander and serve with the popadoms. Reduced carb meals - anytime 124

Family friendly Lean muscle mince Serves 1 11/2 tsp coconut oil 155g lean beef mince (5% fat) 1/2 red onion, diced 70g mushrooms, sliced 1 clove garlic, grated 2 tsp mixed herbs 2 tsp smoked paprika 1 tbsp tomato puree 1 stock cube 35g avocado Big handful green veg (e.g. broccoli or green beans), to serve Reduced carb meals - anytime 125

Method Heat the coconut oil in a large saucepan over a high heat. Add half the mince and fry for 2–3 minutes, stirring to break up the chunks and cook until nicely browned. Tip out onto a plate, then repeat with the rest of the mince. When the meat has all been browned, wipe out your pan and heat the remaining oil over a medium to high heat. Add the onion, mushrooms and garlic and cook, stirring regularly, for about 5 minutes, until the vegetables have softened and coloured a little. Throw the mince back into the pan and add the mixed herbs, paprika, tomato puree, stock cube and enough water to make a sauce. Bring to a simmer and cook for 5–6 minutes or until the sauce has thickened. When the mince is ready, serve with fresh avocado and your favourite steamed, blanched or boiled green vegetables. Reduced carb meals - anytime 126

Family friendly Low-carb beef lasagne 127 Makes 4 servings 1 tbsp olive oil 2 onions, peeled and finely chopped 2 carrots, peeled and grated 1 clove garlic, peeled and crushed 610g lean beef mince (5% fat) 30g tomato puree 410g tinned chopped tomatoes Salt and pepper 30g butter 30g plain flour 390ml skimmed milk 515g butternut squash, peeled 70g mature cheddar, grated Green salad, to serve Reduced carb meals - anytime

Method Heat the oil in a large saucepan, add the onions, carrots and garlic and cook gently for 5 minutes until soft. Increase the heat, add the beef and fry until browned, breaking up the meat with a wooden spoon as it cooks. Add the tomato puree, fry for a minute then pour in the chopped tomatoes. Add a splash of water, bring to the boil then reduce to a simmer. Cook for 30 minutes until thickened, stirring occasionally. Season to taste with salt and pepper. Meanwhile make the white sauce. Melt the butter with the flour in a saucepan then gradually whisk in the milk. Cook over a medium heat, stirring constantly, until thickened. Season to taste. Preheat the oven to 180ºC. Using a very sharp knife, cut the butternut squash into thin sheets. Layer the beef sauce with the white sauce and butternut squash sheets, finishing with a final layer of white sauce. Scatter over the cheese and bake for 40 minutes or until the squash is cooked through. Serve with a simple green salad. Tips This recipe does take a little longer to prepare than most, but you’re getting 4 meals out of one cooking session and the end result is being able to enjoy a rich, delicious lasagne with a fraction of the normal carbs. To freeze the extra portions of the lasagne, first leave it in the fridge overnight. It’ll firm up as it cools, making it much easier to cut. Freeze in individual portions so you only have to defrost what you need. Reduced carb meals - anytime 128

Good for batch cooking Coconut poached chicken with mangetout Serves 1 140ml coconut milk 75ml boiling water Zest and juice of 1 lime 2 tsp fish sauce 1/4 tsp brown sugar 1 red chilli, sliced 155g skinless chicken breast 1/2 red pepper, deseeded and sliced 75g mangetout 75g tinned bamboo shoots, drained 50g beansprouts Small bunch of coriander, chopped Reduced carb meals - anytime 129

Method Combine the coconut milk, boiling water, lime zest, fish sauce, sugar and chilli in a small saucepan. Add the chicken, bring to the boil then turn the heat down and simmer gently for 8–10 minutes until the chicken is cooked through. Remove the chicken from the pan and set aside. Bring the coconut mixture back to a simmer, add the pepper, mangetout and bamboo shoots and warm through gently for a couple of minutes; the vegetables should stay nice and crunchy. Remove the pan from the heat and squeeze in the lime juice. Using two forks, shred the chicken then pile into a bowl and top with the beansprouts. Pour over the coconut milk and vegetables, top with the coriander and serve. Reduced carb meals - anytime 130

Good for batch cooking Chicken, mushroom and 131 broccoli bake Makes 3 servings 20g butter 305g mushrooms, sliced 15g plain flour 490ml skimmed milk 1 chicken stock cube 2 tsp Dijon mustard Salt and pepper 205g cooked chicken breast, shredded 205g cooked chicken thigh, shredded 305g broccoli florets 60g breadcrumbs 55g mature cheddar, grated Green salad to serve Reduced carb meals - anytime

Method Preheat the oven to 180ºC. Melt the butter in a large saucepan, add the mushrooms and fry for 5 minutes until soft. Add the flour, cook for 2 minutes then gradually stir in the milk. Crumble in the stock cube then bring to the boil. Simmer gently for 5 minutes until thickened then stir in the mustard. Remove the pan from the heat, stir in the chicken and broccoli and season to taste. Pour everything into a deep ovenproof dish (roughly 22cm x 20cm) and scatter the breadcrumbs and cheese over the top. Bake for 25–30 minutes until the top is golden brown and crisp. Serve with a green salad on the side. This recipe makes 3 portions so store the leftovers in the fridge ready for another day. Reduced carb meals - anytime 132

Family friendly Celeriac tagliatelle with prawns and chilli Serves 1 205g celeriac (peeled weight) Squeeze lemon juice 1 tsp olive oil 1 clove garlic, peeled and crushed 1/2 red chilli, finely chopped 155g raw king prawns, deveined 60ml low-fat crème fraîche 15g finely grated parmesan Reduced carb meals - anytime 133

Method Using a sharp vegetable peeler, cut long, wide strips around the circumference of the celeriac, dropping them into a bowl of cold water with a squeeze of lemon juice as you go (this will stop the celeriac from turning brown). Bring a large pan of salted water to the boil and at the same time heat the oil in a large frying pan over a medium heat. Add the garlic and chilli to the frying pan, fry for 2 minutes then increase the heat and add the prawns. Cook for a couple of minutes until the prawns have all turned pink then remove from the heat and stir through the crème fraîche. Drop the celeriac into the boiling water, cook for 1 minute then drain thoroughly. Add the celeriac ribbons to the pan with the prawns and toss to coat. Serve with the parmesan. Reduced carb meals - anytime 134

Good for batch cooking Coconut daal with chickpeas and coriander Serves 1 135 80g dried red lentils, rinsed under cold running water 1/4 tsp turmeric 300ml boiling water 100g tinned chickpeas (drained weight) 95ml tinned coconut milk 11/2 tsp coconut oil 1 small red onion, peeled and finely chopped 1 clove garlic, peeled and crushed 30g grated ginger 1 green chilli, finely chopped 1 tsp mustard seeds 1 tsp ground cumin Pinch of chilli powder Small bunch of coriander, chopped Reduced carb meals - anytime

Method Put the rinsed lentils and turmeric into a saucepan, pour over the water and bring to the boil. Reduce the heat to a simmer then cook gently for 10 minutes. Add the chickpeas and coconut milk and simmer gently for a further 10 minutes until the lentils are soft, adding a splash of water if the mixture starts to dry out. Meanwhile heat the coconut oil in a frying pan over a high heat, add the onion and fry for 5 minutes until caramelised. Add the garlic, ginger and chilli and fry for a couple of minutes until soft. Add the spices, fry for a minute then tip everything into the saucepan with the lentils and chickpeas. Remove from the heat, season with salt and stir through the coriander. Tips If you’re going to batch-cook this recipe, make it to the point just before adding the coriander then divide into portions. The best way to freeze this dish is to leave it to cool completely then spoon portions into individu-al freezer bags. Lay on a tray and freeze flat. Reduced carb meals - anytime 136

Good for batch cooking Broccoli and cheddar soup Serves 1 1 tsp olive oil 1 clove garlic, peeled and crushed 105g green lentils 100g broccoli florets 275ml skimmed milk Salt and pepper 35g mature cheddar, grated 20g yoghurt, such as Greek, natural, soya Reduced carb meals - anytime 137

Method Heat the oil in a saucepan, add the garlic and fry for a minute until softened. Stir in the lentils, pour over enough boiling water to cover by a couple of centimetres then bring to the boil and cook for 15 minutes. Add the broccoli and milk then simmer for 5 minutes until the broccoli is soft. Remove from the heat, season to taste then pour everything into a liquidiser and blend until smooth. Pour into a warm soup bowl, top with the cheddar and yoghurt then serve. Tip The best way to freeze this soup is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet rather than a solid block (in a deep plastic container) it’ll defrost far more quickly and also take up less freezer space. Reduced carb meals - anytime 138

Good for batch cooking Roasted squash, pepper and quinoa salad Serves 1 165g butternut squash, sliced 1/2 red pepper, deseeded and roughly chopped 11/2 tsp olive oil Salt and pepper 65g cooked quinoa 11/2 tsp red wine vinegar 25g pumpkin seeds Handful of salad leaves Reduced carb meals - anytime 139

Method Preheat the oven to 220ºC. Lay the squash and pepper on a roasting tray in an even layer, drizzle over the oil and season with salt and pepper. Roast for 15-20 minutes until softened. Tip the roasted vegetables into a large bowl, add the remaining ingredients and toss to combine. Reduced carb meals - anytime 140

Good for batch cooking Prawn and coconut curry with cauliflower rice Serves 1 141 11/2 tsp coconut oil 1/2 onion, peeled and finely chopped 1 clove garlic, peeled and crushed 20g grated ginger 1 red chilli, finely chopped 1 tomato, diced 1/2 tsp curry powder 95ml coconut milk 65g sweet potato, peeled and cut into 1cm cubes 120g raw tiger prawns, deveined Handful of baby leaf spinach Salt and pepper 100g cauliflower florets Pinch of turmeric Reduced carb meals - anytime

Method Heat half of the oil in a deep frying pan, add the onion, garlic, ginger and chilli and fry for 5 minutes until soft. Add the tomato and curry powder, fry for a minute then add the coconut milk and sweet potato. Bring to a simmer then cook for 7–8 minutes until the sweet potato is soft. Add the prawns, cook for 2–3 minutes until they turn pink then stir in the spinach. Cook for a minute until the spinach has wilted then remove from the heat and season with salt and pepper to taste. Meanwhile pulse the cauliflower in a food processor to a fine crumb. Heat the remaining oil in a separate frying pan, add the cauliflower, turmeric and a pinch of salt and pepper and fry for 4–5 minutes until softened. Serve with the prawn curry. Tip If you’re going to batch-cook this recipe, make the sauce up to the point just before adding the prawns, then divide into portions and freeze. Reduced carb meals - anytime 142

Create your own #Leanin15

Create your own If you ever want a break from the recipes provided in your plan then this section is for you. Super simple to follow and with the potential to create 1000s of different tasty recipes. As you look through the next few pages you will choose ingredients from each relevant group until you have everything that you need to create your very own #Leanin15 recipes. These recipes can be as simple or as complicated as you like, so feel free to experiment. If you would like to give it a go but are stuck for ideas, then check out the bottom of this section for some inspiration. You can also ask one of my Support Heroes, who will be happy to help. When creating a carb refuel meal, you will be choosing ingredients from the following sections: Cooking fat Protein Carbohydrates Vegetables Green vegetables Side sauce Freebies Create your own #Leanin15 144

When creating a reduced carb meal, you will be choosing ingredients from the following sections: Cooking fat Protein Additional fats Vegetables Green vegetables Side sauce Freebies As you can see from the above, the main difference between the two types of meals is that with your carb refuel meals you will be including a source of carbohydrates and not additional fats. Then with your reduced carb meals you will be including a source of additional fats and not carbohydrates. Create your own #Leanin15 145

The ingredients Cooking fat Choose one option from the below. This is what you will cook your food in or use to drizzle over a salad. 1 tsp coconut oil 1 tsp butter 1 tsp olive oil Protein Choose one option from the below. 160g skinless chicken breast fillet 160g skinless turkey breast fillet 185g skinless cod fillet 185g prawns, deveined 140g skinless salmon fillet 140g lean beef mince (5%) 140g diced beef 140g sirloin steak, fat removed 3 medium eggs 3 vegetarian sausages 175g Quorn mince 175g tofu Create your own #Leanin15 146

Carb refuel meals - Carbohydrates This is only for your carb refuel meals. Choose one from the options below. 50g rice (155g cooked) 50g rolled oats 50g quinoa (155g cooked) 50g dried noodles, such as wholewheat, egg or rice 125g straight to wok noodles, such as wholewheat, egg or rice 65g dried pasta 185g potato, any variety 135g gnocchi 60g filo pastry 1 bagel, 1 pitta, 1 tortilla wraps, 2 slices of bread Reduced carb meals - Additional fats This is only for your reduced carb meals. Choose two from the options below. 40g avocado 20g cheddar cheese 35g mozzarella 30g feta 25g halloumi 15g nuts or nut butter 20g seeds 1 medium egg Create your own #Leanin15 147

Vegetables Add some veg to your meal. Try to choose a variety of vegetables for each meal. Below are some examples. Generally, you can help yourself to any vegetables that you like. However, please try to limit vegetables that are higher in carbs, such as root vegetables. Onion Mushroom Peppers Tomatoes Carrot Aubergine Mangetout Courgette Green vegetables Add one big handful per meal. Below are some examples. Spinach Broccoli Kale Green beans Asparagus Cabbage Create your own #Leanin15 148

Side sauce Not compulsory, but these ingredients can help add something extra to your meal. See below for some examples. 30ml reduced-fat soured cream 70g yoghurt, such as Greek, natural or soya 70ml reduced-fat coconut milk, tinned 2 tsp pesto, curry paste or similar products 1–2 tbsp table sauce, such as BBQ sauce, hoisin, sweet chilli Freebies Feel free to add as much or as little to your meals, they are included only to add flavour. Below are a few examples but you can add any spice or herbs that you like. Garlic Chillies Ginger Coriander Parsley Rosemary Paprika Cumin Create your own #Leanin15 149

Ideas and inspiration Here you will find some examples and ideas that you can use to help create your very own meals from the selection of ingredients. Check out our official 90 Day Plan Facebook group here for more inspiration and to share your own creations with other members of the 90 Day Plan. Sweet and spicy steak and noodles: Coconut oil, sirloin steak, noodles, tenderstem broccoli, spring oinion, red and green peppers, ginger, garlic, fresh chilli, soy sauce. Salmon, avocado and pumpkin seed salad: Olive oil, salmon fillet, avocado, pumpkin seed, baby spinach, broccoli, lemon juice Click here to take a look at our blog for additional recipe ideas. Create your own #Leanin15 150