Gemma Powell - NEW Cycle 2 - 3282152020

Quick and easy Low-carb coconut granola Makes 7 servings 155g rolled oats 95g mixed seeds 95g pecan nuts, roughly chopped 95g coconut chips 115g unsweetened apple sauce 45g coconut oil, melted 50g honey Pinch of salt 105g raisins 105g dried apricots, roughly chopped 75g yoghurt, per serving Reduced carb meals - anytime 101

Method Preheat the oven to 160°C. Combine the rolled oats, mixed seeds, pecan nuts and coconut chips in a large bowl. Stir together the apple sauce, coconut oil, honey and salt in a separate bowl then pour over the dry ingredients and toss to coat. Tip everything into a large roasting tray then pat down the ingredients to form an even layer. Bake for 20 minutes, stirring occasionally, until golden and crisp. Remove from the oven, stir through the dried fruit and leave to cool. This recipe will make 7 portions so weigh the whole batch and divide by 7 to calculate how much you should eat for one meal. Serve the granola with the yoghurt and store the rest in an airtight container. Alternative ingredients To make this nut-free, swap the pecans for the same amount of seeds, such as pumpkin. Tip Kept in an airtight container, the granola will last up to 3 weeks. Reduced carb meals - anytime 102

Good on the go Indian-spiced roast chickpea salad with grilled turkey Serves 1 145g tinned chickpeas, drained 11/2 tsp olive oil 1 clove garlic, peeled and crushed 1 tsp garam masala 1 small red onion, diced Salt and pepper 145g turkey breast 1 tomato, diced 1/4 cucumber, diced 10g unsalted roast peanuts, roughly crushed Juice of 1/2 lemon Small bunch of coriander, leaves chopped Reduced carb meals - anytime 103

Method Preheat the oven to 200ºC. Combine the chickpeas with half of the oil, the garlic, garam masala and onion in a small roasting tin and toss to combine. Season with salt and pepper then roast for 15 minutes. Meanwhile, preheat a griddle pan over a high heat. Lay the turkey between two sheets of clingfilm then bash with a rolling pin to flatten. Drizzle over the remaining oil and season with salt and pepper. Lay on the griddle and cook for 3 minutes on each side then set aside to rest. Cut into bite-sized pieces. Tip the chickpeas into a bowl, add the turkey, tomato, cucumber, peanuts, lemon juice and coriander. Toss to combine then tip into a bowl and get stuck in. Alternative ingredients To make this nut-free, swap the peanuts for the same grams of seeds (e.g. pumpkin, sunflower). Reduced carb meals - anytime 104

Family friendly Creamy salmon and aspargus pasta Serves 1 80g skinless salmon fillet 50g fresh pappardelle or tagliatelle 105g asparagus, sliced 11/2 tsp olive oil 1 clove garlic, peeled and crushed 2 tbsp low-fat crème fraîche Juice of 1/2 lemon Salt and black pepper Reduced carb meals - anytime 105

Method Preheat the grill, then lay the salmon on a baking tray lined with foil and place under the hot grill for 6-8 minutes until just cooked through. Set aside to cool slightly. Meanwhile bring a large pan of salted water to the boil. Add the pasta and cook according to the packet instructions, adding the asparagus for the final minute of cooking. Drain the pasta and asparagus, reserving a little of the cooking water. Put the empty pan back on the heat, add the oil and the garlic and gently cook for a minute. Remove from the heat, stir in the crème fraîche then tip in the pasta and asparagus. Add the lemon juice and a splash of the reserved cooking water then toss everything together with a pinch of salt and plenty of black pepper. Flake the salmon into the pan and fold into the pasta. Transfer to a warmed bowl and serve. Reduced carb meals - anytime 106

Quick and easy Quick jerk chicken with 107 pineapple salsa Serves 1 11/2 tsp jerk seasoning 1 tsp coconut oil, melted 1/4 tsp brown sugar Juice of 1 lime 155g skinless chicken breast fillet 1/2 red pepper, deseeded and finely chopped 1/2 red onion, peeled and finely chopped 1 tomato, finely chopped 30g fresh pineapple, finely chopped 1 red chilli, deseeded and finely chopped Salt and pepper 80g cooked quinoa (25g uncooked quinoa) 55g avocado, sliced Small handful of rocket Reduced carb meals - anytime

Method Mix the jerk seasoning, coconut oil, sugar and half of the lime juice together in a bowl. Lay the chicken between two sheets of clingfilm then bash with a rolling pin to flatten. Add to the bowl, toss to coat in the marinade then set aside for 10 minutes. Whilst the chicken is marinating, make the salsa. Mix the pepper, onion, tomato, pineapple and chilli together in a small bowl, stir through the remaining lime juice and season to taste. Preheat a griddle pan over a high heat. Lay the chicken on the griddle and cook for 3 minutes on each side. Set aside to rest then cut into thick slices. Serve with the quinoa, salsa, sliced avocado and rocket. Tip This recipe uses ready-cooked quinoa for ease and speed, but you can cook your own if you’d prefer. Pour the uncooked quinoa into a pan of water, bring to the boil then reduce to a simmer and cook for 10 minutes. Drain then weigh out portions according to the quantities above. Any leftover cooked quinoa will keep for up to three days in the fridge. Reduced carb meals - anytime 108

Quick and easy Tuna steak with spicy 109 aubergine Serves 1 1 aubergine, cut into wedges 11/2 tsp olive oil Salt and pepper 2 cloves garlic, peeled and crushed 1 tsp ground cumin 2 tsp tomato puree 2 tsp harissa paste 2 tsp red wine vinegar 20g toasted pine nuts Small bunch of parsley, chopped 155g tuna steak Reduced carb meals - anytime

Method Tip the aubergine wedges 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 garlic and fry gently for 2 minutes until softened. Add the cumin, tomato puree and harissa then stir in the aubergines. Cook for 4–5 minutes then pour in the vinegar. Remove from the heat, stir in the pine nuts and parsley and season to taste. Season the tuna then lay on a hot griddle and cook for 2–3 minutes on each side, or until cooked to your liking. Serve sliced with the spicy aubergine. Tip If you want to batch-cook the aubergine part of this recipe, make it to the point just before adding the pine nuts and parsley then divide into portions. Either freeze the spare portions or they will keep in the fridge for up to three days. Reduced carb meals - anytime 110

Family friendly Cauliflower steaks with tahini dressing Serves 1 2 thick slices of cauliflower (210g) 11/2 tsp olive oil 11/2 tsp ras el hanout Salt and pepper 20g tahini 60g yoghurt, such as Greek, natural, soya Juice of 1/2 lemon 1/2 red chilli, finely chopped 20g toasted pine nuts 35g pomegranate seeds Small bunch of parsley, chopped Reduced carb meals - anytime 111

Method Preheat the oven to 220ºC. Brush the cauliflower steaks with olive oil on both sides then rub the ras el hanout all over. Season with salt and pepper then lay on a baking tray lined with greaseproof paper. Roast for 20 minutes until tender. Meanwhile whisk together the tahini, yoghurt, lemon juice, chilli, a splash of water and a pinch of salt and pepper. Lay the cauliflower steaks on a plate, drizzle over the dressing then top with with the pine nuts, pomegranate seeds and parsley. Tip If you can’t find ras el hanout, raid your spice cupboard and make your own. Just mix together the following and store in an airtight container: 1 tsp ground coriander 1 tsp ground cumin 1 tsp smoked paprika 1/2 tsp ground cinnamon 1/4 tsp ground turmeric Reduced carb meals - anytime 112

Family friendly Teriyaki chicken bento box Serves 1 30ml dark soy sauce 11/2 tsp brown sugar 11/2 tsp rice vinegar or white wine vinegar 1/2 tsp sesame oil 1 clove garlic, peeled and crushed 165g skinless chicken thigh fillet, cut into bite-sized pieces 11/2 tsp toasted sesame seeds 105g tenderstem broccoli, sliced 55g edamame beans Handful of mixed salad leaves 30g pickled ginger Reduced carb meals - anytime 113

Method Whisk together the soy sauce, sugar, vinegar, sesame oil and garlic in a bowl then add the chicken and set aside to marinate for at least 20 minutes. If you can leave it for a few hours it’ll taste even better. When you’re ready to cook, preheat a griddle pan over a high heat. Drain the chicken, reserving the marinade and thread onto skewers. Pour the reserved marinade into a small saucepan, bring to the boil then simmer for 5 minutes until reduced and sticky. Set aside to cool slightly. Lay the chicken skewers on the griddle and cook for 3-4 minutes on each side or until cooked through. Set aside to rest for a couple of minutes. Brush with the teriyaki glaze and sprinkle over the toasted sesame seeds. Meanwhile bring a pan of salted water to the boil, add the broccoli and edamame beans, blanch for 3 minutes then drain. Serve the chicken with the vegetables, salad leaves and pickled ginger. Reduced carb meals - anytime 114

Good for batch cooking Thai green curry bowl with prawns Serves 1 1 tsp coconut oil 2 tsp Thai green curry paste 70g sweet potato, cut into 1cm cubes 1/2 red onion, chopped 1/2 red chilli, finely chopped 1/2 red pepper, deseeded and cut into chunks 95ml coconut milk, tinned 75g sugar snap peas, sliced 125g raw king prawns, deveined 11/2 tsp fish sauce 1/2 tsp brown sugar Juice of 1/2 lime Small bunch of coriander, chopped Reduced carb meals - anytime 115

Method Heat the oil in a wok or deep frying pan, add the curry paste and fry for 2 minutes. Add the sweet potato, onion, chilli and red pepper, fry for a minute then pour over the coconut milk. Add a splash of water, bring to the boil then simmer for 4–5 minutes until the sweet potato is soft. Add the sugar snap peas and the prawns and cook for a couple of minutes until the prawns turn pink. Remove from the heat, stir in the remaining ingredients and serve. Tip If you want to batch-cook this recipe, make the sauce up to the point just before the sugar snap peas and prawns are added, then divide it into portions and freeze. Reduced carb meals - anytime 116

Quick and easy Steak and cashew stir-fry Serves 1 1 tsp coconut oil 140g sirloin steak, trimmed of fat and cut into bite-sized pieces 1/2 small red onion, finely sliced 1 red chilli, finely chopped 15g ginger, peeled and grated 1 clove garlic, peeled and crushed 1/2 red pepper, deseeded and cut into chunks 40g baby sweetcorn, halved 70g broccoli, sliced 30g unsalted roasted cashew nuts 2 tsp oyster sauce Reduced carb meals - anytime 117

Method Heat the oil in a wok over a high heat, add the beef and fry for 3–4 minutes until browned. Remove from the wok with a slotted spoon and transfer to a warm plate. Add the onion, chilli, ginger and garlic to the pan and fry for a couple of minutes until softened. Add the remaining vegetables, fry for a couple of minutes then add a splash of water. Continue to cook for 2–3 minutes until the vegetables have softened slightly then return the beef to the pan. Pour in the nuts and oyster sauce, toss everything together to combine, then serve. Alternative ingredients To make this nut-free, swap the cashews for the same grams of seeds (e.g. sesame, sunflower). Reduced carb meals - anytime 118

Quick and easy Chilli paneer Serves 1 2 tsp white wine vinegar 2 tsp tomato ketchup 2 tsp dark soy sauce 2 tsp chilli sauce 1/2 tsp cornflour Black pepper 1 tsp coconut oil 1/2 onion, peeled and cut into large pieces 1/2 green pepper, deseeded and cut into large pieces 105g paneer, cut into bite-sized cubes and patted dry 1 clove garlic, peeled and crushed 1 green chilli, finely chopped Reduced carb meals - anytime 119

Method Whisk the vinegar, ketchup, soy sauce, chilli sauce and cornflour together in a small bowl, season with plenty of black pepper and set aside. Heat a wok or large frying pan over a high heat, pour in the oil and heat until it begins to smoke. Add the onion, green pepper and paneer and stir-fry for 3–4 minutes. Add the garlic and chilli, fry for a further 2 minutes then pour in the sauce and let everything bubble away for a couple of minutes. Pour into a bowl and serve. Tip Most supermarkets sell paneer cheese, but if you can’t find it then use the same amount of halloumi instead. Reduced carb meals - anytime 120

Quick and easy Chicken and mushroom soup Serves 1 1 tsp coconut oil 1 shallot, peeled and sliced 1 stick lemongrass, peeled and finely chopped 1 red chilli, sliced 155g button mushrooms, halved 1/2 chicken stock cube 95ml coconut milk, tinned 155g cooked skinless chicken breast, cut into bite-sized pieces Juice of 1/2 lime Small bunch of coriander, chopped Reduced carb meals - anytime 121

Method Heat the oil in a saucepan, add the shallot, lemongrass and chilli and fry gently for a couple of minutes until soft. Add the mushrooms, fry for a further 2–3 minutes then crumble in the stock cube and coconut milk. Add a splash of hot water, bring to the boil then simmer for 3–4 minutes. Stir in the chicken, warm through gently then remove from the heat. Stir in the lime juice and coriander then serve. Tip This dish uses cooked chicken breast to make it really quick, but you can cook your own if you’d prefer. The best way is to poach a whole chicken breast. Drop it into a pan of boiling water, bring it back up to the boil then cover the pan with a lid and remove from the heat. Leave it to stand for 10 minutes then remove the chicken and leave to cool slightly. To check that it’s cooked, slice into the thickest part and make sure there’s no pink meat. Reduced carb meals - anytime 122

Quick and easy Bean fritters with mint yoghurt Serves 1 35g gram flour (chickpea flour) Pinch of smoked paprika or chilli powder 1 medium egg 1 egg white 105g edamame beans (soya beans) 40g spring onions, finely chopped Salt and pepper 11/2 tsp olive oil Small bunch of mint, chopped 60g yoghurt, such as Greek, natural, soya Green salad, to serve Reduced carb meals - anytime 123

Method Put the gram flour, smoked paprika or chilli, egg and egg white into a food processor then add the edamame beans and spring onions. Season with salt and pepper then pulse to a rough paste, leaving some pieces for texture. Heat the oil in a frying pan over a medium-high heat then drop large spoonfuls of the mixture into the pan. Fry for 2 minutes on each side until golden then transfer to a serving plate. Mix together the mint and yoghurt and serve with the fritters and salad. Reduced carb meals - anytime 124

Quick and easy Low-carb fish pie Serves 1 210g cauliflower florets, sliced 200ml whole milk Salt and pepper 11/2 tsp butter 3 spring onions, finely sliced 11/2 tsp plain flour 165g fish pie mix (or mixture of diced salmon, cod and smoked haddock) 60g frozen peas 10g mature cheddar, grated Reduced carb meals - anytime 125

Method Preheat the oven to 200ºC. Put the cauliflower into a small saucepan and pour over half of the milk. Bring to a simmer then cook gently for 10 minutes until the cauliflower is soft and most of the milk has been absorbed. Pour into a food processor, blend until smooth then season with salt and pepper. Meanwhile, melt the butter in a saucepan then add the spring onions and fry until soft. Stir in the flour, cook for a couple of minutes then gradually stir in the remaining milk until you have a smooth white sauce. Remove the pan from the heat, stir in the fish and peas then pour into an ovenproof dish. Spoon the cauliflower mash over the fish mixture then scatter the cheese over the top. Bake in the oven for 15–20 minutes until the sauce is bubbling round the edges and the fish is cooked through. If you prefer a crunchy topping, finish off under a hot grill for a couple of minutes. Leave to cool slightly before serving. Reduced carb meals - anytime 126

Good on the go Low-carb steak burrito 127 Serves 1 125g sirloin steak or rump steak, trimmed of fat 1 tsp olive oil 1/2 tsp smoked paprika 1/2 tsp ground cumin Salt and pepper 60g tinned black beans, drained 2 large spring green or cabbage leaves 45g avocado, peeled, pitted and sliced 1 tomato, diced 20g mature cheddar, grated 30g yoghurt, such as Greek, natural, soya Small bunch coriander, chopped Chilli sauce Reduced carb meals - anytime

Method Preheat a griddle pan over a high heat. Rub the steak with the oil, spices, salt and pepper. Lay on the griddle and cook for 2 minutes on each side (or until cooked to your liking) then set aside to rest. Meanwhile warm the beans for a minute in the microwave. Lay the cabbage leaves flat on a board and use a sharp knife to trim and flatten the central stalk; this will make it easier to roll. Top the leaves with the beans, avocado, tomato, cheese, yoghurt and coriander. Slice the steak, lay on top, then drizzle over the chilli sauce. Fold the sides of the leaves in and roll up like a burrito. Slice in half then dive in. Reduced carb meals - anytime 128

Good for batch cooking Speedy sausage, lentil and pepper stew Serves 1 2 reduced fat pork sausage 1 tsp olive oil 1/2 onion, peeled and finely chopped 1 carrot, peeled and finely chopped 1 stick celery, finely chopped 1/2 red pepper, deseeded and chopped 2 tsp tomato puree 1/2 chicken stock cube 80g cooked lentils (25g uncooked lentils) 1 tsp grain mustard or Dijon mustard Small bunch of parsley, chopped Reduced carb meals - anytime 129

Method First remove the sausage skins and discard, then roll the sausage meat into small, bite-sized balls. Heat the oil in a saucepan over medium heat, add the sausage meatballs, onion, carrot, celery and pepper and fry for 7–8 minutes until the vegetables are soft and the meatballs are golden brown. Add the tomato puree to the pan, fry for a minute then crumble in the stock cube. Add the lentils then pour in just enough boiling water to cover. Bring to the boil then simmer gently for 5 minutes. Remove from the heat, stir in the mustard and parsley and serve. Tip This recipe uses ready-cooked lentils for ease and speed, but you can cook your own if you’d prefer. Pour the uncooked lentils into a pan of water, bring to the boil then reduce to a simmer and cook for 25 minutes. Reduced carb meals - anytime 130

Family friendly Chilli beef nachos 131 Serves 1 11/2 tsp olive oil 1/2 onion, peeled and finely chopped 1 clove garlic, peeled and crushed 105g lean beef mince (5% fat) 2 tsp tomato puree 1/2 tsp ground cumin 1/2 tsp chilli powder or paprika 1/2 tsp ground cinnamon 105g tinned chopped tomatoes 50g corn tortillas 20g mature cheddar, grated 1 red chilli, sliced 30ml reduced-fat soured cream Small bunch of coriander, chopped Reduced carb meals - anytime

Method Preheat the oven to 180ºC. Heat the oil in a saucepan, add the onion and garlic and fry for 4–5 minutes until soft. Increase the heat, add the beef and fry until browned. Add the tomato puree and spices, fry for a minute then pour in the chopped tomatoes and a splash of water. Bring to a simmer then cook gently for 30 minutes. Meanwhile, cut the tortillas into triangles, arrange on a baking tray in a single layer then bake for 10 minutes until crisp. Layer the tortilla crisps with the beef chilli in a serving bowl then top with the cheese, red chilli, soured cream and coriander. Tip The beef chilli part of this recipe is great for batch cooking. 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 132

Family friendly Spicy Moroccan chickpea stew Serves 1 11/2 tsp olive oil 1/2 red onion, peeled and diced 1/2 red pepper, deseeded and diced 1 clove garlic, peeled and crushed 2 tsp tomato puree 2 tsp ras el hanout 145g tinned chopped tomatoes 165g tinned chickpeas, drained Small bunch of coriander, leaves torn Salt and black pepper 40g yoghurt, such as Greek, natural, soya 20g toasted flaked almonds Reduced carb meals - anytime 133

Method Heat the oil in a saucepan over a medium heat, add the onion, pepper and garlic and cook gently for 5 minutes until softened. Stir in the tomato puree and ras el hanout, fry for a minute then increase the heat and add the tomatoes. Cook for a couple of minutes then pour in the chickpeas with a splash of water and cook for a further 5 minutes. Stir in the coriander and season to taste. Tip the chickpea stew into a warmed serving bowl, spoon the yoghurt over the top and scatter over the almonds. Tip If you can’t find ras el hanout, raid your spice cupboard and make your own. Just mix together the following and store in an airtight container: 1 tsp ground coriander 1 tsp ground cumin 1 tsp smoked paprika 1/2 tsp ground cinnamon 1/4 tsp ground turmeric Reduced carb meals - anytime 134

Family friendly Thai carrot soup 135 Serves 1 11/2 tsp coconut oil 2 carrots, peeled and grated 1/2 red onion, peeled and sliced 1/2 red chilli, sliced 1 stick lemongrass, finely chopped 1 tsp ground turmeric 95ml tinned coconut milk 200ml water 105g silken tofu Juice of 1 lime Pinch of sugar Small bunch of coriander, chopped Reduced carb meals - anytime

Method Heat the oil in a saucepan, add the carrots and fry for 3-4 minutes until slightly coloured and starting to soften. Add the onion, chilli and lemongrass and fry for a couple of minutes until softened. Add the turmeric, coconut milk and water, bring to the boil then reduce the heat and simmer gently for 7-8 minutes. Remove from the heat, pour into a liquidiser with the tofu, lime juice and sugar and blend until smooth. Pour into a warm bowl, top with the coriander and serve. Tip 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. By freezing it in a flat sheet it’ll defrost far more quickly and also take up less freezer space. Reduced carb meals - anytime 136

Good for batch cooking Moroccan chicken traybake Serves 1 11/2 tsp olive oil 11/2 tsp ras el hanout* 1 red onion, peeled and cut into wedges 1 red pepper, deseeded and sliced 1 clove garlic, peeled and crushed 165g skinless chicken thigh fillet, cut into large chunks Salt and black pepper Small bunch coriander, leaves torn 15g toasted flaked almonds 30g yoghurt, such as Greek, natural, soya Reduced carb meals - anytime 137

Method Preheat the oven to 200ºC. Combine the oil, ras el hanout, onion, pepper, garlic and chicken into a large bowl, season with salt and pepper and toss everything together to coat. Tip everything into a roasting tray and roast for 40 minutes, shaking the tray occasionally during cooking. Scatter over the coriander and flaked almonds and serve with the yoghurt. Tip If you can’t find ras el hanout, it is easy to make your own. Mix together the following: 1 tsp ground coriander 1 tsp ground cumin 1 tsp smoked paprika 1/2 tsp ground cinnamon 1/4 tsp ground turmeric Reduced carb meals - anytime 138

Family friendly Turkey stuffed peppers 139 Serves 1 1 large red pepper 2 tsp olive oil 125g turkey breast mince 1 onion, peeled and diced 1 garlic clove, grated 1 tsp ground cumin 3 mushrooms, sliced 145g tinned chopped tomatoes 2 tsp tomato puree 1 vegetable stock cube Small handful of fresh basil 40g mozzarella, grated Green salad, to serve Reduced carb meals - anytime

Method Preheat oven to 190°C. Cut the pepper in half lengthways and remove all the seeds then stick the two halves on a roasting tray. Slide them into the oven and roast for 15 minutes. While the peppers are cooking, heat half the oil in a large pan over a medium heat, add half the mince and fry for 2–3 minutes, stirring to break up the chunks and cook until nicely browned. Tip it out onto a plate, and then repeat this process with the rest of the mince. When the meat has all been browned, add the onion and garlic then stir-fry for 2–3 minutes. Now go in with the cumin and mushrooms and cook for a further 2–3 minutes. Throw the mince back into the pan and add the tinned tomatoes, tomato puree, stock cube and a little water to loosen it all up. Cook for a further 3–4 minutes until it’s looking tasty, throw in the fresh basil. Fill the peppers with as much of the mix as you can and don’t worry if some spills out over the side, it will go satisfyingly crisp in the oven. Top with the cheese and whack them in the oven until the cheese goes all gooey. Carefully slide the peppers off the tray and onto a plate, then serve them alongside a green salad. Reduced carb meals - anytime 140

Quick and easy Halloumi kebabs with pesto Serves 1 80g halloumi, cut into chunks 1/2 red pepper, deseeded and cut into chunks 1 small courgette, cut into chunks 11/2 tsp olive oil Salt and pepper 1 clove garlic, peeled and crushed Small bunch basil, leaves torn 10g toasted pine nuts 10g finely grated parmesan Reduced carb meals - anytime 141

Method Preheat a griddle pan over a high heat. Thread the halloumi, pepper and courgette onto skewers and brush with half of the oil. Lay on the griddle pan and cook for 5-6 minutes, turning occasionally until lightly charred. Meanwhile put the remaining ingredients into a small food processor and blend to a smooth paste. Brush the kebabs with the pesto and serve. Tip It’s easier to make pesto in large quantities in a food processor so make a big batch of it to use for future meals. Store extra potions of pesto in the fridge and use within 4-5 days. 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 70g dried pasta 185g potato, any variety 135g gnocchi 60g filo pastry 1 bagel, 1 pitta, 1 tortilla wrap or 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 Pepper Tomato 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. Chicken and coleslaw bagel: Butter, chicken breast, bagel, spinach, soured cream mixed with shredded cabbage, shredded carrot and salt and pepper to taste. Low-carb satay steak curry: Coconut oil, garlic, chilli, cumin, sirloin steak, ground almonds, onion, tinned chopped tomatoes, yoghurt to stir through once cooked, served with cauliflower rice. Click here to take a look at our blog for additional recipe ideas. Create your own #Leanin15 150