allenamento per perdita di peso

Bodybuilding:
Exercise & Fitness
The tried and tested scientific formula, to lose weight, burn
fat, reach supreme fitness and stack on lean muscle
Table of Contents
Chapter 1: How to Create a Weight Loss Programme
Chapter 2: Barriers to exercise, motivation & tips for success
Chapter 3: Aerobic & Resistance Exercise for Weight Loss
Chapter 4: Nutrition & how to create a diet plan
40 dietary tips to shed body fat and reveal your abdominals
Conclusion
Chapter 1: How to Create a Weight Loss
Programme
To begin with, it’s essential that you develop an understanding of the
physiological processes that’re involved with increased body fat
levels. Think about why we gain fat in different areas of our body and
how it can impact on our health. There are a few technical terms and
habits connected with fat gains that are important to understand.
Energy
Energy originates from the sun and is termed as “light energy.”
Through the process of photosynthesis, plants convert light energy
into a stored chemical energy. Then we acquire the energy we need
by eating those plants or through animal sources that consume
those plants.
Energy is stored in our food in the form of fat, protein and
carbohydrate. These are the main macronutrients and they get
broken down to supply energy, which the body then uses.
Energy is spread out and performs many tasks, it’s used to build
muscle and repair damaged tissue after exercise or injury. It’s also
used to carry substances including glucose, which is our body’s main
source of energy and calcium through to cell membranes. A small
amount of energy is used to nourish skeletal muscle activity, allowing
the body to create movement and generate force.
The activity of muscle creates a vast stress on the body’s capability
to produce energy, as the rate of energy that’s used through intense
exercise such as sprinting, can be a thousand times more than what
would be required at rest.
Macronutrients
As discussed above, macronutrients are what fuels our body and
consist of fat, protein and carbohydrate. Fat has an energy yield of
9.3 kcals/g. Protein has an energy yield of 4.3 kcals/g and
carbohydrates has 4.1 kcals/g.
A small amount of fat is crucial for our bodies to function, although
many believe that body fat is unhealthy and bad for us. However, it’s
an immense potential source of energy, as just 1kg of stored body fat
can supply up to 7,000 kcals of energy.
Even those who are very lean can rely on fat stores for energy. The
body stores a substantial amount of energy, that has potential to be
used as energy in the form of fat. For example, somebody who
weighs in the average category with around 13% body fat, can store
fat of 70,000 kcals, which would be enough to run 1,126 km. Their
carbohydrate stores would equal to approx. 2,500 kcals, which is the
equivalent of the energy required to run around 40 km.
Our internal organs are protected by fat which serves as a warmth
insulation and to store energy for future use. These are just a few of
the many reasons why our body stores fat.
Body fat is stored within two storage sites – fat storage and essential
fat.
Storage fat is composed mainly of adipose tissue, which includes the
fat under the skins surface and that of which protects the organs
inside the chest and abdomen from trauma.
Essential fat is spread out and stored all over the body including
such sites as lipid-rich tissues of our central nervous system, heart,
lungs, kidneys, liver, intestines, spleen, in bone marrow and
muscles.
Essential fat is needed for normal physiological functioning. Women
have specific sex essential fat in their buttocks, thighs, pelvis and
breast regions, which is important for both child bearing and the
functioning of hormones.
Although there are many debates, men and women share a similar
amount of fat storage, with men being 12% and women 15%,
although the entire essential fat percentage in females (including sex
specific fat) averages around four times the utility of essential fat in
males.
Our body stores fat in cells that are known as adipocytes or fat cells,
they’re specifically designed to store energy as fat. The fat stored
within these cells are known as triglycerides, that can be brokendown for energy supply. The cells store excess fats and make them
available for use when energy’s required.
Somebody with an average weight has around 25-30 billion fat cells,
however, an obese individual can have as much as 42-106 billion.
The size of the fat cells in an obese person is on average 40% larger
when compared with an individual of normal weight.
Much of our fat is contained in adipose tissue which consists of
around 83% fat, its supportive structures of around 15% water and
2% protein.
Adipose tissue has two distinct types, the white adipose (WAT) which
is the fat storage and the brown (BAT) which produces heat.
Brown adipose tissue is often referred to as baby fat, because it’s
mainly present within babies and serves to produce heat for the
survival of the baby.
When we gain moderate amounts of weight as an adult resulting
from excessive eating, our existing fat cells begin to fill up with even
more lipids, becoming larger. This process is known as fat cell
hypertrophy.
When an obese person gains excessive amounts of weight, they’ll
reach a point known as, “maturity onset severe obesity,” where they
obtain even more body fat. The adipocytes then reach their
hypertrophic limits to which they cannot increase in size. As they can
no longer increase in size, the total number of adipocytes increase
through a process known as, “fat cell hyperplasia”. It’s believed that
the body fat (or around 170% of normal weight) of an obese person
is around 60%, before there becomes a direct result in increased
numbers of adipocytes.
Once an individual loses weight, each individual adipocyte cell
decreases in size, but remains the same in number and remains in
place awaiting to be refilled.
Typically, it’s most common for people to gain fat around the
abdomen region or thighs. Let’s discover below, what’s accountable
for the differences in which people store body fat in certain areas of
the body.
Lipoprotein lipase is an enzyme, it facilitates uptake and storage of
triglycerides by the fat cells. The variations of lipoprotein activity,
contributes to both the fat distribution differences between people
and affects the changes in fat distribution that take place during midage and pregnancy.
Total body fat distribution differences between genders, are closely
related to the larger amount of lipoprotein which females possess. In
females, the fat cells of the breast, thigh and hip create considerable
amounts of lipoprotein. Whereas males, the abdominal fat cells are
the ones that are active with the lipoprotein enzyme.
When an obese individual loses weight, their fat cells increase their
level of lipoprotein, which makes it easier for them to regain the
weight and body fat. The bigger and more obese the person was
before losing weight, the more vigorously their body will try to regain
the lost weight.
The term ‘pear shaped,’ is where somebodies body resembles a
pear with stored fat in the hips and thighs, but the correct term is
gynoid obesity.
Android obesity is generally associated with men, the shape tends to
resemble an apple with much of the fat distribution localised around
the waist and upper body. This tends to place people at a greater
risk of type 2 diabetes, hypertension, hypercholesterolemia, coronary
heart disease, several types of cancers and premature death when
compared to people with gynoid obesity.
Having too much fat can be harmful to your health and it does matter
where the fat is carried. The health risks of someone with android
obesity are far greater than those with gynoid obesity. The reason for
this is because metabolically, it’s more responsive than fat stored of
the thighs and hips and is more likely to be broken down leading to
atherosclerosis, heart disease and other serious conditions.
Although android obesity is typically associated more with men and
gynoid obesity with women, some men do have gynoid obesity and
vice versa.
The Causes of Obesity
In Britain, reports suggest that by 2050 much of our society will be
predominantly obese, with 60% of men and 50% of women clinically
obese.
Many people tend to blame genetics and hormone problems for their
weight gain, but evidence suggests that the major reason for the rise
in obesity is more of a combination of poor eating patterns, along
with low activity levels. The causes of obesity are quite complex, but
there are many things that factor in and contribute to an individual’s
chances of gaining excess weight.
The many factors include:
Genetics
Energy imbalance
Hormonal imbalance
Trauma, emotional and psychological issues
Cultural influences and environment
The most underlying cause of obesity from the above list, is energy
imbalance.
Energy balance is known as:
Energy intake from food = energy expenditure – your body fat stores
will remain unchanged.
If your energy intake exceeds the energy you expend, then this
creates an energy imbalance and the excess energy becomes
stored as fat.
1kg of body fat = approx. 7,000 kcals of unused energy. Therefore, a
small amount of energy imbalance can contribute to considerable
weight gain down the road.
Research and evidence suggests that the main reasons for the rise
of obesity and weight gain, is due to the combination of changes in
eating patterns and an inactive life style.
Those who expend less energy than others, typically have less
active lifestyles, combined with excessive energy intake from energy
dense convenience foods high in fat, which creates an energy
imbalance.
The past two decades in the UK, studies that examined the
increases in body weight of the average male and females, found
that an increase in both total energy intake and reduction of physical
activity, were both the main causes for men and women. The main
cause of weight gain was due to an increase in energy intake.
The food and drink we consume provide us with energy. Foods
packed with calories high in sugar and fat contained within our diet,
often have little vitamins and minerals and other micro-nutrients, they
lack major nutrients that the body requires for optimal health and
only lead to weight gain which contributes to other health related
problems down the line
Studies show that many obese people consume less than others of
the same sex and age that have average body fat levels but are a lot
less physically active.
Weight gain is caused by a lack of physical activity. Contributions to
reduced physical activity, include labour saving devices such as lifts,
escalators, lesser manual occupations and computer games, just to
name a few.
When the food you consume equals the amount of energy you
expend, your body fat stores stay relatively the same – known as
energy balance. When our energy intake is greater than the energy
expenditure, this causes an energy imbalance where excess energy
stores as fat.
Energy imbalance can vary from person to person and it can result
from genetic predisposition, behaviour and factors within the
environment.
Children who become obese who also have obese parents, may
have become that way due to their lifestyle more so than genetics.
Obesity related genes can influence body fat distribution in the
following way:
Some genes can make us less likely to partake in physical exercise,
they can affect how our body metabolises food and stores fat. If a
child has only one parent who’s obese, then they already have a
40% chance of becoming obese. It can affect behaviour by making
us more inclined to bad lifestyle choices that encourage the risk of
being obese. Genes can make us more responsive to the sight,
smell and taste of food, they may affect the sense of taste we have
for food, giving us a preference to unhealthy foods high in fat and
develop a dislike for the taste of healthy organic foods. Lastly, genes
may affect and control our appetite to the point that it becomes a
problem for us to experience a sense of fullness.
The environment also plays a major factor:
Sedentary Living – westernised cultures where people are
living sedentary lives play a significant role in obesity. Relying
too much on technology also contributes to decreased energy
expenditure and levels of physical activity.
Vehicle Usage – usage of vehicles has increased over time
and more and more people are staying indoors because of
fear of crime. A lot less children use buses these days and
more and more parents drive their children to school rather
than letting them walk.
Lifestyle & Ease of Access – Even without a genetic
predisposition, it’s still possible to become obese. Our
environment is more sedentary and stressful with an easy
access of reasonably inexpensive and high fatty foods. Taste
and convenience is easier to go for.
The Environment – our environment has made it less likely
for physical activity as people don’t feel comfortable using
urban streets and conditions for pedestrians have become
progressively worse, which contributes to peoples fear of antisocial behaviour and crime, discouraging people to want to
walk etc.
Physical Inactive Hobbies – which range from Internet
surfing to video games and TV which are all very popular.
More and more people are spending time on the computer as
social media is at its highest peak.
There are a few other causes of obesity which range from trauma or
tumours in the food regulating centres of our brain that control
hunger, satiety and energy expenditure which can cause varying
degrees of obesity.
Even when we aren’t hungry, we’ll eat if we’re emotional or to stop
unwanted feelings, we sometimes use food to overcome sadness,
loneliness, guilt, worry and boredom.
Inferiority, insecurities and facing up to fears and challenges are
other reasons why we overeat.
Body Fat Store Management
When your energy intake exceeds energy expenditure, the unused
energy becomes stored body fat.
To lower the stores of excess body fat, you must create a negative
energy balance where you expend more energy than you consume.
To lose weight, you must create an energy imbalance.
For example:
1. Energy in > energy out = increase of body fat
2. Energy in < energy out = decrease of body fat
3. Energy in = energy out – fat stores remain the same
(maintained, unchanged)
When energy intake from our diet is less than the energy
expenditure, the body then must recruit its own energy stores which
includes the fat free mass (FFM), muscle and glycogen. With a
healthy and effective fat loss programme, it allows you to use more
of the fat stores than the FFM.
If you reduce energy intake slowly over time, then around 75% of the
energy your body will recruit to make up the stores, will come from
body fat and only 25% from FFM.
Strategies for Fat Loss
There are 3 effective ways to create an energy imbalance that will
produce fat loss, but all come with pros and cons.
1. Energy Intake Maintenance – this is the most popular option
as many fat loss programmes involve maintenance of the
energy you take in, mixed with an increase in physical activity.
Unfortunately for many people, increasing the physical activity
levels alone, isn’t possible or practicable to lose their desired
amount of fat.
2. Energy Intake Reduction Only – Following an extremely lowcalorie diet increases your chances of losing fat free mass,
which isn’t the ideal way to utilise fat.
3. Energy Intake Decrease & Increase Expenditure – This is
the most effective strategy in most fat loss programmes.
Planning your fat loss programme is important, the first thing you
should do is consider how much fat you’d like to lose, because you
could then use that information to clarify or determine your target
weight.
Body Mass Index
The body mass index won’t estimate body composition, but it’s a
great indicator for health risks by specifying whether somebody is
overweight or underweight for their height.
To calculate your BMI, simply divide your weight in kilograms, by
your weight in metres squared. If an individual’s BMI is more than
30, they’ll be at a greater risk of developing hypertension and heart
disease. If somebody has a BMI less than 18.5, they risk
development of cardiovascular disease.
Pros and Cons of BMI
The BMI is vastly used in health services and hospitals, as it doesn’t
cost anything and is quick and simple.
The BMI is believed to be a more appropriate method, than just
measuring your height and weight, as the formula used in BMI
calculations serves as a more accurate indicator of body fat, than the
straight forward method.
The downside to the BMI is that it doesn’t differentiate between body
fat, muscle and bone. It may underestimate the fatness of people
who have lost muscle, such as the elderly or it may overestimate the
fatness of more muscular individuals. The BMI doesn’t show
changes in fat and FFM that arise in those that have lost weight.
The BMI isn’t accurate for people who have oedema, (fluid retention)
people under 5ft and even less reliable for children as their muscle to
bone ratio is changing constantly.
BMI Classifications
Classification
BMI (kg/m²)
Underweight
Less than 18.5
Normal weight
18.5-24.9
Overweight
25.0-29.9
Obesity grade 1
30.0-34.9
Obesity grade 2
35.9-39.9
Obesity grade 3
40 or greater
BMI = Weight in kg/height² (Metres)
Example: 78kg ÷ 3.74 (1.87x2) = 20.8 (Classified as normal weight)
Let’s now look at a method that assesses your body composition that
measures both body fat and body density, measuring your waist and
interpreting your body shape.
Body Composition
Body composition is the total body fat you have compared with lean
body mass. It’s essential that you measure your body fat, so you can
measure your results every 2 weeks to measure your progress. It
helps to create a suitable exercise programme and to achieve a
healthy body fat level or a level specific to your goal.
Even if you don’t have an elevated level of body fat, it’s still essential
that you measure so you can differentiate between the amounts of
muscle you have to fat, which helps you to create a more effective
programme.
Reasons to Measure Body Composition
1. Estimating Your Ideal Body Weight
Once you’ve collected your body composition data, you can then
calculate your ideal body weight which gives you a target to aim
for when exercising.
2. Effectiveness of Weight Management
Once you’ve assessed your body composition, you can ensure
any changes that take place in your body are of the right kind. If
you have excessive body fat and you’ve lost weight, you can
ensure that while fat is decreasing, your muscle mass is
increasing.
3. Body Composition for Athletic Performance
If you’re in training for a specific sport, you’ll need to train specific
to achieve the right body composition for that sport.
4. Changes in Body Composition Form Other Factors
Changes in body composition can come from other factors, such
as ageing diseases like cancer and poor nutrition.
Body composition can be assessed in numerous ways, but one of
the most accurate and cost effective, is to use the Anthropometric
technique. This is a technique that assesses body mass by
measuring the size and proportion of your body, it involves a simple
measurement of the body circumference like the hips and waist. You
can then take these measurements to calculate your body
composition.
Step by Step Guide to Measuring Your Waist
Circumference
(you’ll need a flexible inelastic tape measure)
1. Start by standing with feet together, abdominal region relaxed
and your arms by your side.
2. Have somebody you trust take your measurements for you.
Have them stand to the side of you and measure the
narrowest part of the torso, which is the lowest part of the
sternum (xiphoid process) and above the belly button
(umbilicus). Be careful that they don’t compress the fat.
3. In centimetres record the measurements to the nearest cm.
4. Use the waist circumference in the adult’s norms table
provided below to assess what category you’re in.
Risk category
Males
Females
Very low
< 80cm (31.5 in)
< 70cm (27.5 in)
Low
80 – 99cm (31.5 – 39)
70 – 89cm (28.5 – 35 in)
High
100 – 120cm (39.5 – 47)
90 – 109cm (35.5 – 43in)
Very high
>120cm (47 in)
>110cm (43.5 in)
The Sites of Circumference Measurements
Before we move on to measurement procedure, it’s important to
learn the four sites you should measure to estimate your body fat
percentage.
1. The Waist – Standing upright, feet together with your
abdominal relaxed have someone you trust measure you at
the narrowest part of your torso. This site is just above the
umbilicus and just below your sternum.
2. The Abdomen – It’s better to be measured at the abdomen
where it peeks out forward the most. This is generally at the
level of the umbilicus or belly button.
3. The Iliac Crest – Measurement to be taken horizontally
around your body, level with your iliac crest.
4. Hips / Buttocks – Measurement to be taken at the maximum
circumference of your buttocks.
Take all measurements with an inelastic tape measure. The tape
should be surfaced on the skin, but without compressing the fat.
Duplicate the measurements at each site of the body and repeat if
the duplicate measurements aren’t within 5mm. Measure the sites in
one cycle before you duplicate to allow the skin to return to normal.
Providing the duplicate measurements are within 5mm of each other,
use the average of the two.
Use the following formula to calculate your BD (Body Density)
Male BD = 1.21142 + (0.00085 x weight (kg)) – (0.00050 x iliac
(kg)) – (0.00061 x hip (cm)) – (0.00138 x abdomen (cm))
Using the male formula, you’ll need your weight and circumference
measurements.
Female BD = 1.168297 – (0.002824 x abdomen (cm)) +
(0.0000122098 x abdomen ² (cm)) – (0.000733128 x hip (cm)) +
(0.000510477 x height (cm)) – (0.000216161 x age)
Using the female formula, you’ll need your height, age and
circumference measurements.
Body Density Formula Example
Jane’s a white English office worker, she’s 43 years old and 170 cm
tall. Her abdomen is 107 cm and her hips/buttocks are 109 cm.
Let’s put this information into the female formula.
1.168297 – (0.002824 x 107 (cm)) + (0.0000122098 x 11449 (cm))
– (0.000733128 x 109 (cm)) + (0.000510477 x 170 (cm)) –
(0.000216161 x 43)
We then add up all the individual equations in the brackets first.
Now the equation will look like this:
1.168297 – (0.302168) + (0.1397900002) – (0.079910952) +
(0.08678109) – (0.009294923)
Add this together:
= 1.0034942152 – Jane’s body density is 1.003
The next step is to convert this to a percentage of body fat.
Population/ Race
Age
Gender
% Body fat
Black
19-45
Male
(4.86/Db) – 4.39
Black
24-79
Female
(4.85/Db) – 4.39
White
18-59
Male
(4.95/Db) – 4.50
White
18-59
Female
(4.96/Db) – 4.51
White
60-90
Male
(4.97/Db) – 4.52
White
60-90
Female
(5.02/Db) – 4.57
Athletes
Resistance trained
Endurance trained
24 + 4
Male
(5.21/Db) – 4.78
35 + 6
Female
(4.97/Db) – 4.52
21 + 2
Male
(5.03/Db) – 4.59
21 + 4
Female
(4.95/Db) – 4.50
18-22
Male
(5.12/Db) – 4.68
18-22
Female
(4.97/Db) – 4.52
All sports
*Multiply value by 100 to calculate %BF
4.96/Db – 4.51
Body fat percentage =
((4.96 ÷ BD) – 4.51) x 100 ((4.96 ÷ 1.003) – 4.51 x 100 (4.94 – 4.51)
x 100) 0.43 x 100 = 43%
Therefore, with the use of this formula, Jane’s Body fat percentage is
43%
Once you’ve calculated your body fat percentage, you’ll need to
compare it to the BF% norms table below.
Males
Not
recommended
Low
Mid
Upper
Obesity
18-34 yrs.
<8
8
13
22
>22
35-55 yrs.
<10
10
18
25
>25
55+ yrs.
<10
10
16
23
>23
Females
Not
recommended
Low
Mid
Upper
18-34 yrs.
<20
20
28
35
>35
33-55 yrs.
<25
25
32
38
>38
55+ yrs.
<25
25
30
35
>35
Obesity
(It’s worth noting, that no precise BF% for optimal health has been
defined, but as a guide the range for men is 10-22% and for women
20-32% is believed to be satisfactory for good health).
If we look at the BF% norms table, we can see that Jane’s body fat
percentage is 43% which means that technically, she’s obese.
Targeting a Desirable Body Weight
Body fat percentage may not mean a lot to you. If for instance you
needed to reduce your BF% from 43% (Obese) to 25% (Low), this
still may not solve your problem, unless you converted this into
pounds, stone or kilograms, whichever means something to you.
To make this simple for you, the next step is to identify a target
weight. You’ll need your BF% & body weight (kg).
For example, if Jane sat down and thought about a more suitable
BF%, the next step would be to convert this into how much weight
she’d need to lose. So, for this calculation, she’ll need her current
weight in kg and BF% which we just calculated in the last step.
So, if she compares her BF% to the norms table above, she can see
that she’s in the obese category, she decides that a BF% of 25% is a
desirable healthy target to achieve, as it’s in the low category for her
age and gender.
How to Calculate a Target Weight
1. Determine your fat weight by multiplying your bodyweight by
your BF%. So, in Jane’s case, we calculate this as 88.9 x 0.43
= 38.22 kg (fat weight).
2. Then, you need to calculate your current fat free weight
mass – To do this you need to subtract your fat weight from
your bodyweight. So again, in Jane’s case the calculation is as
follows, 88.9 – 38.22 = 50.68 kg (current fat free weight).
3. Next, calculate your target fat-free mass – so you’ll need to
subtract your target BF% from 100%. So, for Jane the
calculation is as follows: 100% - 25% = 75% (target fat-free
mass)
4. The next step is to calculate your target bodyweight, by
dividing your current fat-free mass, by your new target % fat-
free mass. Again, for Jane the calculation would be, 50.68 ÷
0.75 = 67.57 kg (target bodyweight).
5. Finally, the last step is to calculate your target weight loss, by
subtracting your target bodyweight from your current weight.
So, for Jane we need to calculate, 88.9 kg – 67.57 kg = 21.33
kg (target weight loss).
To be more specific, rather than saying Jane needs to lose 18% BF,
we’ve calculated that she needs to lose 21.33 kg (3.35 stone / 47.02
lbs).
How to Assess your Energy Expenditure
Next you need to work out your energy needs using the following
formula: Energy requirements = BMR (basal metabolic rate) + PAL
(physical activity level).
BMR (Basal Metabolic Rate)
BMR is the minimum calorie needs and energy an individual
requires, to sustain life while at rest and to maintain your body’s
normal function. In an individual that’s sedentary, BMR can make up
to 75% of your overall energy requirements. It’s largely determined
by the amount of lean muscle tissue the individual has. The leaner
the individual, the higher their BMR is likely to be. You can see now
why it’s so vital to maintain as much muscle as possible to make
sure you maintain a sufficient BMR. During diets that consist of
extreme starvation for a quick fix, lots of muscle becomes wasted
and so your BMI would drop, causing a lower kcal requirement.
People that follow extreme diets, often experience an unexpected
weight increase once they return to their normal eating habits. This is
because they hadn’t accounted for a reduced BMR from the lean
muscle tissue lost.
To estimate your BMR, all you need is your bodyweight in Kg or lbs.
The Schofield method is a very effective method used to estimate
the BMR in kcals of the average man and woman. An individual’s
age, weight and gender are considered in the equations, they’re very
accurate for the average adult but they don’t consider an individual’s
body composition. So, an individual’s kcal needs may be
underestimated if they’re very lean and muscular and in turn over
estimate the kcal needs of an obese individual.
To calculate your BMR use the table below:
BMR (kcal/day)
Age
BMR Male
BMR Female
10-17 years
17.7 x W + 657
13.4 x W + 692
18-29 years
15.1 x W + 692
14.8 x W + 487
30-59 years
11.5 x W + 873
8.3 x W + 846
60-74 years
11.9 x W + 700
9.2 x W + 687
W = weight in kg
This gives you an approximate figure for how many kcals an
individual use’s in a 24-hr period.
To convert stone to kg, multiply weight in stone by 14 and divide by
2.2.
To convert body weight from lbs to kg, divide weight in lbs by 2.2.
So, if we calculate Jane’s BMR the calculation would be as follows:
Remember Jane is a 43-year-old female and weighs 88.9 kg.
8.3 x 88.9 (kg) + 846 = 1584
Physical Activity Level Table
Lifestyle
Occupation
PAL
Sedentary
Desk job, no exercise, little
energy expenditure.
< 1.2
Lightly active
20-30 minutes of exercise
up to 3 days per week.
1.3 - 1.4
Active lifestyle and exercise
1.5 – 1.6
Moderately active
up to 4-5 days per week.
Very active
Extremely active
Sport specific training
intensely for 5-6 hours per
week and hard labour
occupations.
Athletes who spend more
than 10 hours per week
training and other activities
outside of training.
1.7 – 1.8
1.9 - 2.2
The next step is to multiply your BMR by your PAL.
Jane is a sedentary office worker and gets little to no exercise
therefore her PAL is 1.2 so the following equation would be as
follows:
1584 x 1.2 = 1900 kcals per day (energy requirements).
Therefore, these are Jane’s daily requirements that she should be
consuming for her weight and lifestyle, but obviously she’s
consuming a lot more than this and with no exercise, she’s sure to
put on excess weight. Once Jane has reached her goal of losing
21.33 kg or reduced her BF% to 25% and exercising regularly, her
PAL will change to moderately active and therefore multiply her BMR
by 1.3-1.4 accordingly, to maintain her new weight and BF%, which
we’ll go through an example break down of later.
Now that we know what Jane’s energy requirements are, we can
break down how much energy we require from each macronutrient.
According to the eat well plate, the percentage of each individual
macronutrient we should consume each day from your total energy
needs, are as follows:
Protein – 4 kcals per 1g
Carbohydrates – 4 kcals per 1g
Fat – 9 kcals per 1g
Jane’s energy requirements per day: 1900 kcals
To discover how much of each individual macronutrient,
Carbohydrates, Fats & Protein, we must use the following formula.
Total energy requirement x 0.55/ 0.30/ 0.15 (percentage of
macronutrient) ÷ Macronutrient in kcals to find out what it is in
grams.
(1900 x 0.55 = 1045 ÷ 4 = 261))
For carbohydrates which should be 50-55% of your diet, Jane should
consume approx. 261g daily.
Next, we’ll do the same for fat.
(1900 x 0.30 = 570 ÷ 9 (remember that for 1g of fat there are 9
kcals) = 63)
So, for fat which is 30-35% of her daily needs, she’d consume 63g.
Next, we will do the same for protein.
(1900 x 0.15 = 285 ÷ 4 = 71)
Jane should consume 10-15% of her daily needs from protein which
is 71g.
Carbohydrates – 261g (1045 kcals)
Fat – 63g (570 kcals)
Protein – 71g (285 kcals)
So, if we add these numbers together in the brackets that are in
kcals:
1045 + 570 + 285 = 1900 kcals (total energy requirements)
The reason we break each of these down into grams, is because
most nutrient values on food packets show each macronutrient in
grams, so when it comes to your diet plan it becomes much easier
for you to create.
Total Energy Requirements to Maintain Weight
With the type of training you perform, your carbohydrate and protein
requirements should be adjusted accordingly compared with the eat
well plate to maintain energy levels and to repair and increase
muscle size.
Type of exercise
Daily protein requirements (g)
Endurance – low to moderate intensity
1.0 – 1.2
Endurance – moderate to high intensity
1.2 – 1.6
Exercise of intermittent nature e.g. football
1.4 – 1.7
Strength or power training
1.6 – 2.0
Multiply bodyweight (kg) by daily protein requirement (g)
Activity level
(number of hours of moderate intensity
exercise of sports)
Grams of carbohydrate / kg bodyweight
3-5 hours per week
5g per kg bodyweight
5-7 hours per week
5-6g per kg bodyweight
1-2 hours per day
6-7g per kg bodyweight
2-4 hours per day
7-8g per kg bodyweight
More than 4 hours per day
8-10g per kg bodyweight
Multiply bodyweight (kg) by daily carbohydrate requirement (g)
For example, Jane has reached her long-term goal of weighing 68
kg. She’s moderately active, has an active lifestyle and exercises 4-5
times per week aerobically, therefore, her new PAL is 1.5.
Moderately active
Active lifestyle and exercise
up to 4-5 days per week.
Jane’s new energy requirements are as follows.
BMR formula – 8.3 x 68 + 846 = 1410
BMR = 1410
1.5 – 1.6
BMR x PAL
1410 x 1.5 = 2115 total kcal energy requirements
Macronutrient breakdown
requirements above:
using
carbohydrate
and
protein
Carbohydrates
3-5 hours per week
5g per kg bodyweight
5g / per kg bodyweight
5 x 68 = 340g (1360 kcals)
Protein
Endurance – moderate to high intensity
1.2 – 1.6
1.4 x bodyweight (kg)
1.4 x 68 = 95g (380 kcals)
Add protein & carbohydrate requirements together in kcals
1360 + 380 = 1740 kcals
Now we can work out Jane’s fat requirements by subtracting her
protein and carbohydrate requirements from her total kcal
requirements.
Total kcals – protein and carbohydrate requirements = fat
requirements
2115 – 1740 = 375 kcals
Now you need to divide the fat requirements by 9 to convert to
grams
375 ÷ 9 = 42g
Carbohydrates – 1360 kcals
Protein – 380 kcals
Fat – 375 kcals
1360 + 380 + 375 = 2115 kcals
Some Useful Information on Carbohydrate Consumption
Before
exercise
During
exercise
lasting more
than 60
minutes
After exercise
Between daily
session
How much
2.5g \ kg
bodyweight
70g \ hour
1g \ kg
bodyweight
5-10g \ kg
bodyweight
depending on
intensity
Time-period
2-4 hours
before exercise
Begin after 30
minutes and
take at regular
intervals
Up to two hours
and then every
two hours
Plan and time
appropriately to
meet
recommended
intake in timeperiod between
session
Glycaemic
index (GI)
Low
High
High – low
Low
Example
foods
Bowl of muesli
with semi
skimmed milk
1-2 Bananas
Fresh fruit
smoothie made
with yogurt and
milk
Stir fried
noodles and
vegetables
Bowl of
Spaghetti
Bolognese and
salad
Jacket potato
with baked
beans
Handful of dried
fruit such as
chopped
apricots or
raisins
Cereal bar
Slice of malt
loaf
Tuna and lowfat crème
fraiche
Tuna and
sweetcorn
sandwich on
wholegrain
bread
Beans on
wholegrain
toast
Jacket potato
with cottage
cheese and
salad
½ large pizza
with tomato
and vegetablebased topping
How to Create a Kcal Deficit
Now that we’ve established a target weight to achieve, we can begin
a safe energy deficit programme to reach that goal or target weight.
To do this you need to create a negative energy balance, for
example your energy intake is to be less than your energy
expenditure and then you must consider the safest way to create a
negative energy balance if weight loss is to be maintained long term.
There’s a healthy guideline to lose weight over a prolonged period,
it’s a weight loss of approximately 1lb or (450g) per week. This may
appear rather low, but if each week you aim for that guideline, the
weight loss will be a result of losing body fat and not muscle.
Research suggests that to lose 1lb of bodyweight per week as fat,
you need to create a kcal deficit. For example, if you’re trying to lose
1lb per week and your energy needs are 3,500 kcals, you need to
create a negative energy balance of approximately 500-700 kcals
per day. The safest and most effective way to do this, is to go with a
500-kcal negative deficit where you’ll expend 250 kcals of energy
through exercise, so your total energy expenditure should be 3,750
(3,500 + 250 = total energy expenditure. The other 250 kcals will
come from a reduction in total energy needs.
If you try to lose too much weight too soon, more than 700 kcals per
day, then there’ll be a danger that your body will go into starvation,
known as survival mode. This is where the body begins to utilise
lean muscle tissue for energy, more so than body fat. So even
though you’re achieving weight loss, it may not all be a direct result
of body fat that you’re losing.
If you create an energy balance of less than this, you’ll see some
weight loss eventually, but it’ll be very slow over time and can demotivate you.
Weight Loss Guidelines
Try to achieve a small kcal deficit of no more than 500kcal less
than your energy expenditure.
Aim for no more than 1lb or 0.5 kg of fat loss each week
Monitor body composition changes also, rather than just
bodyweight
Ensure you consume an optimal balance of all food groups in
line with
the eat well plate
If we look at Jane’s energy requirements to lose 21.33 kg, we
worked out earlier that she requires 1900 kcals. For Jane to lose
weight she must have a negative energy deficit of 500 kcals,
therefore we add 250 kcals to her energy expenditure.
So, 1900 + 250 = 2150 kcals total energy expenditure. The other
250 kcals will come from a reduction in energy intake so 1900 – 250
= 1650 kcals total energy intake.
2150 (total energy expenditure) – 1650 (total energy intake) =
500 kcals (deficit).
For Jane to lose 21.33 kg, she’ll aim to lose 0.5 kg per week to
achieve her goal of 21.33 kg. This’ll take her 42-43 weeks, approx.
11 months to lose all fat weight.
In simple terms, Jane needs to consume 1900 kcals a day to simply
function. We’ve added 250 kcals that she’ll expend daily and a 250kcal reduction in energy intake. So, she’s eating 250 kcals less and
burning 250 kcals = 500 kcal deficit.
Exercise Outside of the Gym You Can Perform to Burn
250 Kcals
Activity
Calories burned / how long
Mountain bike
riding
Can burn 250 kcals in approx. 25 minutes – also conditioning of the
glutes, hamstrings, quadriceps and calves
Running
Running at a speed of 6 miles per hour can burn up to 270 kcals in
just 20 minutes. If you run at around 5 miles per hour you can burn
up to 250 kcals in approx. 30 minutes depending on your weight and
age
Swimming
Swimming for 25 minutes can burn 250 kcals – back stroke, breast
stroke and freestyle work almost every muscle in your body so it is
great for toning increasing your strength and endurance
Garden activities
Working in your back garden mowing the grass etc you can quite
easily burn 250 kcals in approx. 40 minutes
Activity with the
kids
Playing with the kids for as little as 45 – 60 minutes can help you
burn up to 250 kcals depending on your exertion rate. Best fat
burning games include playing on a jungle gym, playing tag or hop
scotch plus you get your kids exercising showing them that exercise
can be fun
The Best Macronutrients to Consume
Best sources of Protein
Healthy Fats
Complex Carbohydrates
Milk – skimmed
Eggs
Cottage cheese
Greek yogurt
Soy milk
Steak – top or bottom round
Ground beef – 95% lean
Pork chops
Chicken breast – skinless
and boneless
Turkey breast
Tuna
Salmon
Sardines
Anchovies
Corned beef
Dried lentils
Chorizo
Avocados
Cheese / Milk
Whole eggs
Nuts – unsalted
Fatty fish – salmon is the
best source
Coconut oil
Extra virgin olive oil
Natural yogurt
Dark chocolate – at least
70% cocoa
Black olives
Ground flaxseed
Tofu
Peanut butter
Brown rice – long grain
Whole wheat pasta
Spaghetti potatoes – in skin
Wholemeal bread
Whole wheat & granary
bread
Rye bread
Wholemeal macaroni
Plain bagel
High fibre cereals
Porridge oats
Weetabix – whole grain
biscuit
All bran
Muesli
Baked beans
Lentils
Pepperoni
Peanut butter
Chapter 2: Barriers to exercise, motivation &
tips for success
Stress: The Causes and Consequences
A small amount of stress each day is considered normal and our
body has developed mechanisms to cope with it, although if stress
levels occur too high too often and prolonged over time, it can lead
to serious health issues such as:
High blood pressure
Heart disease
Weakened immune system
What is Stress?
For many of us, stress or feeling stressed can feel like being out of
control, while for others, its considered as a feeling of being under
too much pressure. There are vast differences between pressure
and stress.
Pressure isn’t considered a bad thing, it can bring about motivation
and positive factors and your job often requires pressure. It’s an
essential tool that helps you to achieve goals and perform to the best
of your ability.
If the pressure persists and becomes too much this is when stress
sets in, as this is our natural reaction to excessive pressure. Work is
a common cause of stress in our life, so it’s not uncommon for
people to experience stress due to adverse high work-place
pressures.
Feeling the Pressure
The stress we feel is simply a natural reaction that our bodies go
through due to the demands of everyday life. Surely, you’ve heard of
the term, “I’m stressed out,” but what’s meant by this?
Let’s look at an example of how stress can occur and affect us.
Frank is a 53-year-old sales man, he has 4 teenage children and a
big mortgage. In the past decade, Frank has added 12 inches
around his waist due to his sedentary and stress-filled lifestyle.
As Frank experiences frequent stress, he often submits to fast food,
eating on the go to satisfy his cravings and goes all out during
regular business dinners.
2 months ago, Frank had been smoking 20 cigarettes per day, his
doctor advised him to adopt a much healthier lifestyle and to lose
weight as he had already taken medication for hypertension.
You can see how stress has contributed to Frank’s lack of
motivation.
Next, let’s look at an example of a female.
Tracey is 30, she works for a bank in the city and has recently been
promoted to a higher pressured position within the company, where
she’s taken on a lot more responsibility. She’s recently put her
apartment on the market and trying to purchase a house, which
hasn’t been as straight forward as she’d have liked.
The past 2-3 months she’s had difficulties sleeping, concentrating
and has experienced frequent stomach and headaches.
Tracey visited her GP and explained that all these physical problems
are affecting her quality of life and capability to work. Her doctor
diagnosed that stress was the prime cause of her physical and
mental problems.
What are Stressors?
Stressors are referred to any stimulus that produces a stress
response within the body, which can either be psychological or
physiological. They’re conditions or events within our everyday life
that can trigger stress, our body can respond differently to stress
according to if it’s new or an ongoing problem, that’s been prolonged
over a period, known as chronic stress.
Events that can trigger psychological stressors include:
A new born child
Career changes
Exams
Moving to a new house
Relationship problems
Family illness
Death of loved ones
Events that can trigger physiological stressors include:
Aerobic training
Anaerobic training
Temperature or altitude changes
Toxins
Bleeding heavily
Let’s look at distinct types of stress.
Mild stress is vital for us to function, although viewed as
negative, we all need a little stress in our lives to live. You can
benefit greatly from mild stress, as it can help you rise to the
occasion, motivate you and produce energy from within. This
type of stress is key to help us evolve, grow and thrive in our
own environment.
Acute stress is a reaction that occurs immediately within your
body when you experience a physical threat or challenge. This
can be an immediate and intense response and we can also
experience this type of response from something we find to be
a thrill.
Chronic stress can occur if the acute stressors aren’t
sufficiently managed, which can cause an accumulation of
even more stress that won’t go away, causing physical effects
such as insomnia and headaches. This type of stress is a lot
less subtle than the acute response, but you’ll often find the
problems you experience to be longer lasting, causing further
problems down the line.
Homeostasis is a healthy state of balance within the body that’s
maintained by a constant adjustment of physiological and
biochemical pathways and any disturbance to this, generally leads to
some type of stress.
The Causes of Stress
There are certain things that can trigger stress such as an important
interview or exam, which is completely normal.
But chronic stress brought about by prolonged periods of pressure or
dreaded events, is the one that can really cause us some issues.
The main source of chronic stress is mainly due to work and family.
Stress can also be brought about if you experience any of the
following:
Emotional issues
Health problems
Relationship issues where you feel lack of support from loved
ones
Marriage
Job loss
Moving to a new house
Money issues
A bereavement
Although these types of problems occur, they can stem from other
factors and personal problems such as:
Long term care of a loved one or family member
Arguments with children, teenage or partner also under stress
Not having as much time to yourself as you’d like
Not having as much time to spend with family (family values)
due to work
Your occupation – unhappy with your job role or actual job or
find it too stressful
Where you live – high percentage of crime, noise or abuse
etc.
How social you are – not many friends, feeling lonely, racism,
sexual orientation and other discriminations
The Body’s Physiological Response to Stress
When we experience a type of stressor, the body’s mechanisms try
to defend it to ensure homeostasis is maintained. So, as the body
attempts to return to homeostasis, it occurs in three stages and is
referred to as the general adaptation syndrome.
1st Stage – Fight or flight
If you’re in danger or feeling threatened, you’ll experience your
body’s fight or flight response. It’s a release of hormones that speed
up your heart rate increasing your breathing and gives you a burst of
energy. The whole point of this is to prepare your body for action,
which involves the sympathetic division of the autonomic nervous
system and endocrine system in mobilizing the body’s resources to
enable you to handle the situation accordingly.
The body’s response to prepare you for the danger in question,
requires large direct amounts of oxygen and glucose to the organs
that’re going to be most active in action.
The organs that are most active will be:
The skeletal muscles – These obviously fight off any danger
or enable you to run.
The brain – Your brain needs to be very alert allowing your
body to act fast.
The heart – Your heart needs to work hard to make sure
enough blood is supplied to both the brain and skeletal
muscles.
2nd Stage – Resistance Reaction
Once the fight or flight stage or risk perception passes, your body
then begins to slowly return to its usual state. Although, if a situation
where you feel stressed or threatened is prolonged over time, your
body will jump to the next stage – the resistance reaction. If the
situation and stress is too high and persists over a long period, your
body can lose the ability to resist the stress or stressor, therefore,
you’ll end up in the third stage known as exhaustion.
3rd Stage – Exhaustion
If the prolonged stress you’re experiencing is too intense and isn’t
what you’re accustomed to, then the normal mechanisms that your
body is designed to fight against might not be able to cope, which
can cause serious problems for your health.
The goal of the resistance reaction is to help your body to keep
fighting the stressor after the fight or flight response passes. This
stage takes place for a longer duration compared with the fight or
flight response, which results in released cortisol, growth hormones
and thyroid hormones. Together these help the body to fight the
stressor, as they perform several functions that include making sure
there’s enough fuel readily available. Usually the resistance reaction
stage succeeds in making sure the body can fight the stressor and
return to the body’s normal state.
Again, if you experience an intense stressor for a prolonged period,
your resources can deplete and therefore the resistance stage won’t
be able to be sustained, which can have harmful effects and could
result in death, especially if your diets poor and you’re already in a
bad state of health.
Excessive exposure to high levels of circulating cortisol, plus other
hormones during the resistance stage, can cause the following
affects:
Gut ulceration
Muscle wasting
Pancreatic beta cells failure
Suppression of the immune system
Even after the stressor has been removed, pathological changes can
appear due to the resistance reactions.
Symptoms of Stress
Stress can affect people in different ways and we all have different
reactions and methods of coping.
The following are some of the mental symptoms that can occur due
to stress:
Anxiety
Depression
Behavioral changes
Feeling angry
Short tempered
Craving sugary or fast foods
No appetite
Insomnia
Frequently upset
Feelings of exhaustion
Short attention spam
The following are some of the physical symptoms to stress:
Muscle spasms
Cramps
Chest pain
Diarrhea
Constipation
Bouts of dizziness
Fainting spells
Sexual difficulties
Twitches
Restlessness
Pins and needles
Muscular ache and pain
Sweating regularly
Difficulty catching your breath
Excessive stress long term can cause many serious health issues
that include:
Hypertension
Heart disease
Stroke
Ulcers
Anxiety
Depression
Colitis
Again, stress affects different people in different ways. A situation
you may find stressful can feel normal for another individual that they
may strive in it.
It solely depends on how an individual evaluates a situation, this can
depend on several factors which include:
Your condition of health
Personality
Work status
Skills
Experience
Background
Culture
Gender
Age
Disabilities
Ethnicity
The types of stress Frank and Tracey have experienced are unlikely
to be immediate physical threats and more likely down to emotional
problems including money worries or work-related issues.
These stressors are reasonably mild, but as we’ve just seen, if
they’re prolonged over time, they can affect your health in both minor
and serious ways. It can range from affecting your immune system
giving you frequent colds, to something more serious such as
hypertension.
An Understanding of Motivation and Potential Barriers
Motivation is key to performing at your best level, whether you’re a
regular gym goer or an elite athlete competing at the highest level.
If you’re a beginner to exercise or a regular gym goer, you’ll require a
vast amount of motivation. Motivation enables you to feel driven, it
gives you a purpose and is a source that keeps you going.
For many, motivation can come from the desire to be successful or
the best at something and for others it can come from wanting to live
a longer and healthier life. People who wish to lose weight find this to
be a huge motivation.
Motivation is an interesting subject, though it’s important to consider
what may motivate you, may not motivate somebody else. We all
have our own reason as to why we turn up at the gym and exercise.
There are many types of motivation but there are two main types that
are intrinsic and extrinsic.
Intrinsic motivation: is an anticipation of achievement that comes
from a goal or task being achieved or completed.
This type of motivation comes from inside, you know that exercise
has the power to give you feelings such as:
Achievement
Fulfilment
Feeling healthy
Mental well being
Comfort
Satisfaction
Accomplishment
Intrinsic motivators to exercise, involve enjoying the feeling of your
muscles feeling pumped, the rush of blood to the muscles, the postworkout high and accomplishment that could be from increasing
repetitions, lifting heavier weights or running, pushing the body for
longer at a higher pace. It can also involve an enjoyment of how you
feel dancing or moving to music or gaining a high degree of skill at a
sport.
Extrinsic motivation: on the other hand, comes from factors from
outside of you that include:
Increased appearance to others
Benefits to career
Financial rewards
To gain points from employer
Adherence & Motivation
The latter method is a less likely method to keep you motivated longterm, it’s a less sustaining way of maintaining exercise adherence.
The extrinsic method is usually favored by high conditioned
competitive athletes that use winning as the motivation to exercise,
plus the financial rewards and popularity. Once they’re no longer
competing, the motivation they once had to exercise can decrease
rapidly, which is why you see so many ex athletes out of shape
leading to other issues.
It may be that you’re motivated by both intrinsic and extrinsic types,
where you enjoy competing or playing a sport and receiving the
financial rewards for doing it.
What you may find motivating now may change over time, it can
change as you progress. For instance, someone could take up
martial arts to improve their fitness and confidence and then decide
they want to compete competitively or professionally.
The Barriers to Exercise
The benefits to regular exercise are well known, but in most cases,
there are lots of barriers that can stand in the way of doing so, to
which we have no control over.
In my experience as a Personal Trainer, I came across many clients
in which I helped to overcome barriers and increase their exercise
activity. Some of the most typical excuses I heard from clients were:
I know I must make the effort to do what I need to, but I don’t
think I have the extra time to fit Physical exercise into my daily
schedule.
I’m often tired out from the pressures I’m under at work and
then I must look after my children afterwards as there’s
nobody to look after them. I feel I need to relax and recover
during this period.
I fear I’ll look silly going to the gym as I’m very fat, I don’t think
I’d feel very confident next to the regular and fit gym-goers.
I think I’d feel awkward exercising in front of people, I’d like to
go but I feel I’d struggle to go regularly.
I feel I’m okay, besides I’m elderly. I feel it’s too late to start
exercising, I don’t really like it, I don’t even enjoy walking. I
don’t have anybody to go with and I don’t much like the idea of
going alone. I know a few people that have over-done it in the
gym and caused injury to themselves.
Other common excuses include:
Lack self-motivation
Don’t have enough time
Not enjoyable
Exercise is boring
Low self-esteem
Fear of injury
Fear of re-injury
No management skills (unable to set own goals and monitor
progress to achieve goals)
No support or encouragement from family and friends
Specific Groups
For the most part, we all understand that exercise is essential, both
for our physical and mental health, but for those who don’t exercise,
although they understand the benefits, for whatever reason they
won’t participate.
Let’s look at some potential barriers for specific groups.
It’s not always straight forward for women to fit exercise into their
daily routine, to the extent that it’s both enjoyable and suitable for
them. Women can therefore, feel that time and effort are bigger
barriers to them, than men would find. Also, through my experience
I’ve had many discussions with women of all ages, about feeling
uncomfortable with being in a male-dominated environment inside a
gym. Stay at home moms can struggle even more so to find the time
to exercise, as they’re having to look after their children and maintain
their family home.
Another great example of a specific group, are the elderly. They
know how important exercise is to maintain and improve their health,
but there’s a whole bunch of reasons that they feel will hold them
back, or reasons they give themselves such as why they’d even
want to exercise at their age? In most instances, their ability to take
part in exercise can be restricted because of poor health, pain in the
joints/muscles, fears of getting hurt, having no friends to train with
and not being able to use the machinery or equipment properly.
Generally, the obese are the biggest percentage of people that find
barriers to exercise. It can be a dreaded and humiliating experience
being obese and walking into a gym, packed with fit exercisers that
look like they know what they’re doing. Like the elderly, they also
fear they won’t be able to use the fitness equipment due to
discomfort, as they’re likely to suffer with bad joints, muscle aches
and pains.
How to Overcome Barriers
Now we’ve gone through some of the potential barriers you may
have encountered, let’s now look at how you can overcome them.
The first thing you can do, is write down your weekly schedule so
that you have it in front of you. Look back at your daily activities and
identify 3-time slots that you could perform 30 minutes of physical
activity. If you work, try a different approach to travelling, such as
using a bike, walking and then advancing to jogging. Also, when you
go out, no matter where you go, try to make it a habit to park a little
further away from your destination.
30 minutes of exercise is the minimal amount of time, therefore,
fitting something into your schedule such as walking, jogging and
climbing stairs, should be easy.
I had much success with many of my busy clients by advising that
they try to allocate time slots each day, such as setting a goal of
achieving 5-10,000 steps per day and walk, run or go swimming
during their dinner break.
Even with these suggestions there’re barriers such as the
environment. Let’s look now at how you can overcome this.
In the past, I had advised the elderly and obese to take up walking.
The feedback I received was great as they enjoyed long walks in the
countryside and enjoyed the scenery. But sometimes the
environment can have an influence on how physically active you are,
such as bad weather conditions and other factors such as pollution.
Therefore, you can choose from the following activities that’ll always
be available, no matter the conditions.
Aerobic classes
Swimming
Calisthenics (body weight exercises)
Indoor cycling
Climbing stairs
Aerobic dancing or dancing alone
Gym
Martial arts academies
Boxing clubs
Home based Personal Trainer
Just a little advice – try to keep outdoor activities that depend on
weather conditions as an extra or to switch things up.
As mentioned above, when talking to clients of the past, I received a
lot of feedback from the elderly, that social support typically wasn’t
there from family or friends, but this wasn’t only a problem for the
elderly, the obese and regular out of shape individuals shared the
same feelings.
Social support can play a big role in motivating you to get involved
with physical fitness, I advised many of my previous clients to bring
along a friend or family member to their private sessions, to help
encourage them. For the clients that did this it had a very positive
effect on them both.
I also encouraged other clients to attend aerobic classes to meet
with other members in similar positions, this also had a positive
effect on them as other members would share their experiences and
ideas and friendships were developed, encouraging both parties to
remain motivated to attend sessions.
How to Overcome Lack of Energy and Motivation
Out of all the barriers to exercise mentioned above, the most
common barrier I’ve encountered with my clients, is that they felt a
lack of energy and motivation.
Like many people who’re sedentary, I had many clients who’d
complain that they just didn’t have the energy, but the first thing
you’ve to realize, is that performing physical activity will help to
improve and increase your energy levels.
To help my clients overcome lack of energy and motivation, I advised
them to plan their physical activities when their energy levels were at
their highest. To do this, simply keep a diary throughout the week
and make a note of when you’re feeling the most energetic. For most
its first thing in the morning and for others it could be towards the
end of the day. Once you have your diary in place you can then
create and schedule a planner. By doing so, this gave my clients a
feeling of structure in their life, it encouraged them to stick to a
routine and improved their confidence as well as give them a chance
to take full advantage of their energy levels.
If your partners supportive, try to discuss the situation with them and
ask if he or she would be happy to go out walking, jogging or stair
climbing from time to time and attend the gym with you every so
often.
Another effective technique you could use if you lack motivation at
the gym, is by dissociation from exercise, meaning a distraction from
exercise. So, if you’re using a treadmill, upright bike or a stair climber
etc., try watching the TV or reading a book whilst exercising, this way
your mind is distracted from exercise and focused in a different place
rather than the actual exercise itself.
Although the above covers how to overcome the main barriers to
specific groups, here are some other strategies for people whose
particular circumstances may require specific help from family and
friends etc.
For instance, stay at home moms could try asking a friend, family
member or neighbor to babysit, which would enable them to
exercise. If this isn’t an option, then try to be creative with your
children, go for walks together, play games involving running such as
tag. Alternatively, you can exercise to aerobic DVD’s and use house
hold fitness equipment while the children are sleeping or busy
playing.
Changing Exercise Behavior
Anyone that adopts a physically active lifestyle, must adjust their
behavior considerably. But this isn’t a simple process, it can be quite
complicated, and you cannot avoid this process if you wish to reap
the benefits of physical activity in the long term. If you’ve ever made
a similar change, you can comprehend how hard this behavioral
change is to make and maintain.
Stages of Change Model
The stages of change model have five stages:
1. Pre-contemplation
2. Preparation
3. Action
4. Maintenance
5. Relapse
Each of the five stages show a type of exercise behavior towards
changing your life to a more active lifestyle. This model and process
is circular, because your behavior change won’t always be as
straight forward as you’d like. Being a beginner to exercise can differ
from one individual to another, you’ll move through each stage
according to your motivation and personal life.
Let’s look at an example of how an individual who leads an inactive
lifestyle, could effectively use the stages of change model to help
them commit to a physically active one.
Pre-Contemplation
This is the stage where you haven’t even considered including
physical fitness into your life. You may be feeling depressed that
you’re overweight and perhaps lost your job or a loved one etc.
Contemplation
This then brings you to the contemplation stage, where at some
point you start to believe that the idea of including exercise into your
life would be to your benefit. Things that could potentially inspire you
to act on this are health scares, negative comments towards you and
the admiration of a more physically fit person, such as a friend or
idol.
I’ve worked with many clients that were dabbling with the idea of
including exercise into their life, it may be to your benefit at this stage
to recruit a Personal Trainers services, as they can be a great benefit
in supporting your goals and boosting motivation that you may not
have had alone.
Preparation
Once you’ve approached the preparation stage, you’ve made the
commitment to change and become more physically active. It may
be that you’ve joined a gym, a swimming club, become more
physically active around the house etc. But it may not be that you’re
doing enough to meet your physical activity recommendations.
Action
This is where you’re now performing the exercise that meets the
guidelines to benefit your health. Statistically, around six months of
physically fitness will encourage you to continue being physically
active, as this allows for many adaptations to take place and small
goals to be achieved. You’ll also notice physical changes within your
appearance, which therefore, will motivate you further. Statistically,
there’s a high drop-out rate during the first 3-6-months, so seeing as
you won’t have been active for that long, you aren’t out of danger
quite yet. Until you reach the 6-month mark, there’s no guarantee
that you’ll adhere to physical fitness or enter the maintenance stage.
Maintenance
Once you’ve followed an exercise regime for at least 6 months, you’ll
have reached the maintenance stage. As a Personal Trainer, I’ve
played my role successfully in helping clients to reach the
maintenance stage, but even so, it doesn’t necessarily guarantee
they won’t drop out down the line. Healthy habits are sometimes
tough to maintain, just ask anyone that’s trying to give up drugs,
alcohol or any other unhealthy behavior for a healthier life.
A great deal of my clients discovered a passion or preference to a
certain type of exercise such as running or lifting weights, which was
very positive for their motivation, but not everyone’s prone to this.
Relapse
This is the stage where people drop out due to a bunch of reasons
including illness, injuries, higher priorities, job change and other
inconveniences. It’s important to note that relapse could appear at
any stage. If you fall into this stage don’t worry you haven’t failed.
Why People Give Up
We’ve just ran through the stages of change model in an orderly
fashion, but only a few people go through the stages in this order,
the rest are likely to go through them back and forth all throughout
their history of exercise.
Dropping into the relapse stage can happen during any stage you’re
at. Therefore, it’s very important to acknowledge that you haven’t
failed yourself and you can restart from the last stage you were at.
You can still achieve all your fitness goals whether you’re going
forwards or backwards through the stages of change.
How You Can Apply the Stages of Change Model
The first thing you’ve to decide, is where on the model you’re at.
From there, you can create a strategy to help encourage your
progress towards a more physically active lifestyle.
Stages of Change Questionnaire
In the past, I’ve used a questionnaire for my clients to help identify
their position on the stages of change model. I suggest you do this
too.
Inside the questionnaire are four straight forward statements to
which you simply answer yes or no to.
Let’s look at each statement:
1. I am physically active. □ Yes □ No
2. I plan on becoming more physically active. □ Yes □ No
3. I currently take part in regular physical activity. □ Yes □ No
4. For the last 6 months I’ve been regularly physically active.
□ Yes □ No
Questions 3 & 4 ‘regularly physically active,’ means that you should
at least be performing exercise for 30 minutes or more for up to 5
days per week.
Simply work your way through the questionnaire and tick the yes or
no boxes as appropriate and then you can use the answers to
position yourself on the stages of change model.
Let’s look at how to do this.
Once you’ve discovered what stage you’re at on the stages of
change model using your answers, you can use some of the
strategies below to help you. Remember that applying the correct
strategy at the correct time, can help you reach your goal of
becoming regularly physically active.
Pre-Contemplation = If you answered no to question 1 & 2 you’re at
the pre-contemplation stage.
Contemplation = If you answered no to question 1 & yes to
question 2 you’re at the contemplation stage.
Preparation = If you answered yes to question 1 & no to question 3
you’re at the preparation stage.
Action = If you answered yes to questions 1, 3 & no to question 4,
you’re at the action stage.
Maintenance = If you answered yes to question 1, 3 & 4 you’re at
the maintenance stage.
Support Throughout the Pre-Contemplation Stage
When you’re contemplating about beginning exercise, you need to
have an effective strategy to help you move towards your goal of
becoming regularly physically active. Encouragement from family,
friends and even doctors is an absolute must at this stage, ask them
what their thoughts are on you taking up exercise.
This’ll encourage you to re-evaluate your inactive lifestyle, but
ensure you feel you aren’t being forced into this change, as you want
your decision to become cemented. This decision must be made
solely by you and the more support you receive, the more likely you’ll
be to reach your goals.
Support Throughout the Contemplation Stage
When you’re seriously contemplating beginning an exercise regime,
it’s very beneficial to sit down on your own and make a list of all the
pros and cons of becoming physically active.
Let’s look at some of the pros and cons of some of my past clients.
Pros
Helps with fat loss
Improvements in physical and psychological well being
Healthier appearance
Slows down effects of ageing
Enables daily tasks and occupation to become easier
Improvements in confidence
Social interaction
Cons
Requires physical and mental effort
Time consuming
Possibilities of injury or discomfort
Potentially cost worthy
Thoughts that exercise is boring
Out of comfort zone
Sweating
One thing to consider, is that one person’s con could be another
person’s pro or vice-versa.
Many of my clients were self-conscious, they had misunderstandings
of what it meant to go to the gym. They would worry about; their
clothing not being to the latest trend, how they’d look out of breath
and sweating around other people, along with thoughts that I’d force
them into high intense exercises.
Support Throughout the Preparation & Action Stages
As you move through the preparation and action stages, you’ll likely
feel that you’ve set your mind to participate in physical fitness, but
you aren’t out of the woods just yet.
When you reach the preparation stage, you’ll have made a
commitment. To keep yourself committed you need to set yourself
short and long-term goals, which we’ll look at later.
Once my clients had reached this stage, I’d try to find anything that
could prevent them from becoming physically inactive. For mutual
support it’s a good idea to find somebody that has the same goals as
you or who’s already in the position you want to be in.
Most people who’re in the action stage, begin to adopt new exercise
behavior which can be quite exciting for most. But the stats show
that most beginners to exercise drop out during the first 3-6 months,
although there’re ways of making your exercise regime more exciting
by adding variety and adjusting the intensity and volume.
Let’s look at this in more detail.
Variety is the spice of life, try to keep things interesting by varying
your program, adjust the intensity and volume every 3-6 weeks and
choose the exercises you enjoy performing. You should ensure that
your program is challenging, but also rewarding and don’t forget that
setting goals at this point is just as important as it was previously.
Support Throughout the Maintenance Stage
This is the stage where you’ve developed determination and
motivation to show up to every training session and maintain a
physical fit lifestyle. The flip side to this is relapse, where for one or
several reasons you’re unable to maintain a physically active
lifestyle.
Maintenance is the stage where you want to be, it’s the long-term
goal you want to strive for and it’s the most difficult road to stay on.
This is because this stage requires the most motivation and effort to
maintain your new behavior. Many of my clients found a passion or
preference to certain exercises at this stage, which strongly helped
motivate them. So, try different things in the gym, join classes,
swimming clubs and try different sports etc., to see if you have a
passion for anything that could help spur you on.
The most important aspect to maintain your new behavior comes
from enjoyment and having the ‘need’ to do it. If you don’t find
exercise to be satisfying or feel distressed if you can’t do it, it’s very
unlikely that you’ll be able to maintain it.
Support Throughout the Relapse Stage
If you fall into the relapse stage, it’s important to reassure yourself
that it isn’t the end of your journey, it’s merely the start of a new one.
Try to study people that are trying to give up unhealthy habits such
as drugs, alcohol and smoking, as this too isn’t a straight forward
process. It can take many attempts and a solid mind set to get to the
place where you want to be.
As mentioned above, the most common drop outs that occur during
the maintenance stage, are due to illness, injuries, higher priorities,
job change and other inconveniences.
If you do hit relapse due to the above reasons, try to be
question why it happened, write down the causes, how
prevent this from happening again? If you’re unable to
exercising, be creative and find other ways to incorporate
into your routine.
positive,
can you
continue
exercise
If you’ve gained more responsibilities at work which leaves you with
less time for exercise, you could exercise for shorter time periods,
perform fewer sets, decrease recovery time and perform shorter
bouts of cardio at high intensity. This way you can still burn similar
amounts of calories.
If you discontinue exercise due to a loss of motivation and lack of
energy, try to look back at what motivated you in the first place.
Many of my clients dropped out of exercise and lost motivation after
achieving their weight loss goal. It’s important to set goals after
achieving your initial goal, look at the benefits of exercise and look
back at the pros and cons.
Behavior Change
We’ve just discovered how people change their behavior back and
forth through the stages of change, now let’s look at why they
change.
Let’s now look at why people change from a sedentary lifestyle to an
active one.
Think back to a time when you had to change an unhealthy behavior
or habit. It could be something such as cutting down on fast food or
reducing the amount of time spent at the pub to reduce alcohol
intake. Jot down what the change was and the reasons why you
made that change.
There are several reasons why we make significant changes in our
life, but sometimes we don’t really understand why.
What’s meant by this is, an individual may notice in pictures that
they’re putting on weight, their clothes feel tight and comments from
other people regarding their size could trigger their need to do
something about it and become more physically active.
The factors such as the ones above that can cause someone to act,
are known as antecedents.
What else can influence people to change their behavior? Receiving
professional advice from a doctor, seeing family or friends who’ve
lost weight by means of them changing their exercise behavior, can
all trigger you to want to do the same. Role models who’ve lost a
considerable amount of weight and maintained it are also a big
inspiration to people to change their behavior.
Self-Efficacy
Developing self-belief and a positive attitude, is key to adopting a
new healthy behavior and to ensure you succeed in making that
change. A high and healthy esteem along with belief allows you to
change your behavior much easier, compared with those who don’t
have these attributes. It goes like this, if you don’t believe in yourself
that you can make the change, then you most certainly won’t.
How Self-Efficacy Can Be Gained
Encouragement from family, friends or health professionals
Becoming aware of how good exercise feels and the feel-good
chemicals released following exercise
Noticing changes of people like them or who they relate to
who’ve made changes
Feeling better about the way you look
Being able to complete an exercise session without any
trouble and
Progressing
You can measure your self-efficacy by simply asking yourself how
confident you are in changing your behavior, out of 100%. If you
score yourself less than 70%, you may run into several obstacles
and drop out of exercise.
If your confidence is below 70%, then try to identify any barriers that
may be stopping you from believing that you can do it. Create
methods to overcome barriers, it could be that a close friend, partner
or children object to you going to the gym, so you could try to
convince them that it’s worth it.
Setting Goals
Research reflects that approximately 45% of the UK make a new
year’s resolution leading to 1st January, to lose weight and get fit.
These resolutions are admirable, but sadly only 8% are successful at
achieving their goal. Why is this? The big mistake people often make
when setting goals, is how they plan them, if they plan them at all.
To achieve your goals, be it losing weight or anything else, you must
set 'realistic' goals, follow an attainable nutrition practice and use the
SMART acronym.
If we refer to the contemplation stage of change, during this stage it's
a good idea to note down all your goals that you wish to achieve.
You may have doubts and fears, but try to master this, dream big
and push to be the best you can be no matter what. Focus on the
goals that are sensible and realistic to achieve, with what you have
to work with.
Once you’ve set your goals you need to look at their quality by
establishing if they’re SMART.
Let's now look at what SMART stands for and how you can apply it
to achieve your goals.
Specific
Measurable
Achievable
Realistic
Time attained
Specific
The first SMART principle, is that your goal(s) are to be specific. This
means creating goals that’re clear and concise that’ll steer you down
a straight road to success. Think about what your goals are, the
barriers and how to overcome them.
Physically writing your goal on paper conditions your mind to work
towards it, because if you only have general goals in place, it’s
unlikely that it’ll become a part of your subconscious. A general goal
would go something like this, "I want to lose fat from around my
waist." A more specific approach would go something like, "I’ll
decrease my body fat percentage overall by 7%, by following an
effective training and nutrition plan"
Your goal may be to decrease your body composition, so you should
start by determining what your daily calorie intake should be to
achieve that goal. Again, to determine this it’ll depend on many
factors such as gender, age, exercise experience, activity level and
your actual goal.
Measurable
Once you’ve established the specific criteria to monitor and track
your progress, you’re much more likely to stay on track and achieve
your goals. If you’re a beginner to exercise and on a journey to
transformation, then making notes of your dietary intake is the best
place to start.
Once you’ve calculated your dietary needs, that you’ve either
calculated yourself or by a professional, you can then use that as
measurable data. If you exceed your calorie needs consistently
based on your goals, you’ll be very unlikely to achieve them and
therefore, be unsuccessful.
It’s essential to measure your calorific needs and write them down,
because if your progress was to stall, what would you do to adjust
your needs accordingly? Monitoring your energy needs and having
them on paper, enables you to make any necessary changes to the
nutrition plan needed to progress.
Achievable
Realistic goals are set, planned and put in place, so that they
become “achievable.” Therefore, when you organise them
specifically, you’ll become much more likely to attain them.
In the case of losing weight, you’ll also need to be willing to try new
foods and adopt healthier cooking methods. Experiment with new
fruits & vegetables that you’ve never tasted, discover what you like
and what you don't. You’re a lot less likely to adhere to a diet that
consists of five fruits and veg if you don't like the taste of them, it’d
be difficult to increase your intake. If you practice this method, you’ll
be well on your way to expanding your nutritional benefits.
If you struggle to consume fruits and vegetables, then start by setting
smaller goals of trying a new fruit and vegetable each week and
adding to your diet what you prefer. You can use this approach to
achieve a long-term goal of consuming your recommended five
portions per day.
Realistic
Realistic means that your goals should be something that you truly
know you can achieve. Setting too extreme of a goal that you feel
you may not be able to achieve, will no doubt set you up for failure.
Your expectations must be doable and following these rules will help
motivate and send you on your way to reach the outcome desired.
Denial is one of the biggest factors linked with failure, so you must
identify any habits that knock you off track. For instance, if you’re
working towards cutting your body fat by 7% and you’re eating fast
foods due to a hectic work schedule, you know what you need to do.
The best way to avoid this and especially if you have a busy work
schedule, is to prepare your meals prior to work. The last thing you
want to do is starve yourself and then dash to the nearest fast food
place to satisfy your hunger pans. Planning healthy meals ahead of
time is vital to ensure that you succeed in staying on route to
attaining your goals. If planning food seems too much for you, there
are services out there that will prepare healthy meals for you,
however, it can be costly. Sparing just 30-40 minutes each night,
you’ll be well on your way to success.
Time Attained
No matter what size a goal you have in mind, be it short or long term,
there must be a set date in which you attain it in. The simple reason
is, you’ll be less likely to put it off or put less important tasks before
your goal. In other words, you’ll be less likely to put it off and just get
on with it.
Bear in mind that once you’ve attained your goal, you must be able
to sustain it. Your goal for better nutrition and health should be timely
and should enhance your life. There are many variations of diets out
there, especially the fad diets, that offer fast results, but because of
the poor nutrition practice, they aren't sustainable. It's always good
practice to avoid diets that claim you can lose 12lbs in a week also.
For fat loss, your safest bet is to aim to lose 1-2lbs per week.
Transformation in body composition takes time, there’s no quick fix.
It’s unlikely that you’ll be able to achieve a 6% loss of body fat in just
a month, the same applies if you’re trying to pack on 6lbs of lean
muscle. Fad diets in simple terms, only bring about “the quick fix.”
You won’t gain any knowledge or skill that’s needed for your own
personal dietary commands.
Body transformations aren’t going to happen overnight, the positive
changes to your lifestyle may be a shock to your system at first
glance, so take precautions and mix a little of the foods you enjoy, in
with the foods you require. There’s no need to go too over the top
either, this is what’s meant when we advise to educate yourself on
nutrition, because in some respects you can use some of the bad
foods to your advantage, especially simple sugars, as your muscles
can absorb them like magnets during a small window after exercise.
Stay SMART to Go Forward
As you’ve just discovered, the method of the SMART acronym builds
on each component, therefore, you must make use of all five to be
successful.
Goals aren’t easy to achieve, there’s a long road to success and
there are many bumpy roads along the way. Remember that the
journey is important, and it should be fun and exciting, you’ll
experience small considerable gains along with a few setbacks.
Either way, it’s important to realise that only you have the control and
power over the outcome that you truly desire. If you enjoy the
journey and put the effort in, success and results are sure to follow.
Motivation comes from within, you’ve got to be the one to make that
change, do the work, and be somebody in your own life, because it
matters, it absolutely does.
Chapter 3: Aerobic & Resistance Exercise for
Weight Loss
To maximize your fat burning potential, you must have a welldesigned weight loss program in place, that’s based on the most
recent effective scientific findings. The bottom line is that regular
exercise is the key to help you achieve weight loss, reduce body fat
levels and maintain a healthier body weight. Physical activity
increases the amount of fat you can shed when compared to dieting
alone. You’ll also maintain more of your muscle structure this way, as
with rapid dieting you can experience significant muscle loss.
Regular exercise is one of the best ways to achieve and maintain a
healthy weight long term.
Although resistance training can prove a valuable role in a fat loss
program, aerobic exercise is the prime mode. To receive the full
benefits, you must perform the correct type and quantity of aerobic
exercise. Again, to experience the full benefits, you need a wellplanned program that’s based on the most up to date scientific
findings.
Cardiovascular (CV) exercise involves movement that increases
your heart rate to improve oxygen consumption by the body and
should be the most important part of any exercise program.
There are many different types of CV exercise options including
walking, stepping, running, hiking, biking, cycling, cross-country,
swimming, skating and aerobics classes.
There are also many health benefits to perform regular CV exercise,
whichever mode you perform. It can help to reduce health risks such
as CV disease, prevent other disorders and diseases that can
damage your CV system.
Like any other exercise regime, there are four fitness training
principles you must adhere to which are:
Frequency
Intensity
Time
Type
You may’ve heard of the acronym FITTA also, which stands for:
Frequency
Intensity
Time
Type
Adherence
“Adherence” or “enjoyment,” are two specific rules to abide by for a
successful fat loss program.
Frequency
The acronym FITT is used to set guidelines not only for aerobic
exercise, but for resistance exercise also. It’s used to develop unique
and specific training plans that serve your individual needs.
Let’s start with “frequency.” You’ll need to perform some type of
exercise up to 5 days or more per week, to maximize your energy
expenditure. This is because when compared with other aerobic
exercise programs, training for 2 days only, has been proved
insufficient for notable changes in body composition. Training for 3-4
days per week produces some significant fat loss changes, but not to
the standard of 5 days.
Intensity
Second in the acronym FITT, we have “intensity,” which refers to how
much effort is to be put in to an exercise program or session. You
must perform to a moderate–vigorous intensity to make a fat loss
program effective.
(Rate of perceived exertion – Borg scale)
How does the
exercise feel?
Rating
Category
ratio scale
Approximate
correspondence
with % of MHR
(maximum heart
rate)
Approximate
correspondence
with % of VO2
max
Very, very light
6
7
0
1
Very light
8
9
2
50%
55%
40%
Light
10
11
3
60%
65%
55%
Somewhat
hard
12
13
4
70%
75%
60%
Hard
14
15
16
5
6
7
80%
85%
88%
70%
75%
80%
Very hard
17
18
8
92%
96%
82%
85%
Extremely hard
19
9
98%
95%
Maximum
20
10
100%
100%
Borg’s perceived exertion scale – Champaign, IL: Human Kinetics; 1998
Above is the Borg or RPE scale, you can see that a moderate
intensity is an RPE of 3 on the Rate of perceived exertion scale. You
should start with a moderate intensity if you’re a beginner to exercise
and once you become more accustomed to that intensity, you can
slowly turn it up more vigorously as appropriate.
Moderate-hard on the RPE scale is an RPE of 5-6. Training at a
vigorous intensity provides more health and fitness benefits which
allows you to burn as many calories as you would have at a
moderate intensity, but in a shorter duration.
You should be aware not to increase the intensity if you have an
existing cardiovascular or orthopedic condition which effects the
musculoskeletal system including the bones, joints, ligaments,
tendons, muscles and nerves.
With my experience as a personal trainer, most obese people find an
increase in intensity very uncomfortable, which causes a high dropout rate and failure to stick to their program, therefore it’s so
important to progress slow and accordingly.
Time
Third in the acronym FITT, is “time,” which is the amount of time
you’ll be exercising each session. It’s ideal that each session lasts
between 30-60 minutes, accumulating a total of 150 minutes each
week. You can progress slowly to 300 minutes per week of moderate
intensity exercise which burns around 2,000 kcals or more per week.
If you’re severely over–weight, it may be necessary to perform
around 60-90 minutes of exercise daily, as you’d need to lose a lot
more fat and maintain it when compared to people who’re just
overweight.
Intermittent Exercise Duration
The volume of exercise performed in a day doesn’t need to be one
continuous session, it could be acquired through a few sessions in
blocks of intermittent exercise, of at least 10 minutes per block.
Two, 20-30-minute sessions throughout a single day, has shown to
be more effective than a single 40-60-minute session. If you split
your sessions throughout the day, it can increase the excess postexercise oxygen consumption (EPOC), the greatest EPOC occurring
when the intervals between sessions are shorter.
Progress Slowly
If you’re severely overweight and deconditioned, you’ll most probably
benefit from exercising up to 10 minutes per session. You can then
progress gradually to a more fitting duration, making small increases
over time. An important fact to remember is that women are naturally
lighter than men, so you’d need to exercise a little longer if you’re a
woman, as you’d need longer to burn the same number of kcals
compared to a heavier male.
Type
Last in the acronym FITT is “type,” which dictates the type of
exercise you should perform to achieve appropriate exercise
adaptations. For fat loss, your primary type of exercise should
consist predominantly of aerobic activity, but guidelines for the
amount of time spent exercising, would include some type of
resistance training.
Studies were performed on specific exercises that alter body
composition, to see if one type differed from another. The results
reflect that when comparing running, walking and cycling of equal
duration, volume and frequency, they were all as equally effective as
one another.
Continuous aerobic exercise is one of the many types that improve
your cardiovascular system, it targets all the larger muscle groups,
therefore, you expend more energy.
Research and studies were also taken out on composition and body
weight and the results found that an aerobic mode of exercise for
both men and women, were equally as effective for fat loss, but for
women, running and walking showed to be more effective than
cycling.
To adhere to your fitness program, it’s wise to choose modes that’re
more suited to your preference, skills and fitness level. From my
experience, there becomes a high drop-out rate if clients don’t enjoy
the exercises they’re performing or when they feel they’re working
too hard, too soon.
As discussed above, the very overweight are at an increased risk of
orthopaedic injury, so it’s best to choose low-non-impact types of
activity to begin with and slowly progress.
You’ll burn more kcals in a 30-minute jog than you would walking for
the same period, but you could burn the same amount walking, you’d
just need to walk for a longer period. Be aware of things like that
when comparing the effectiveness of fat burning of different modes
of exercise over the same period.
How to Progress
We’ll now look at how Michele makes progress and safely adjusts
the intensity of her sessions over time. Michele is overweight, she
has a sedentary job and, in the past, has been inactive. She didn’t
enjoy physical activity during her time at school and has never been
the sporty type.
With any fitness or fat loss program, the idea is to overload yourself
to make progress. In Michele’s case she’s focused on overloading
her CV system. It’s important to note that much of the progress
should come from the duration of exercise, rather than an increase in
intensity. As Michele is very overweight, has no exercise history and
poorly conditioned, she’ll need to progress the duration of her
sessions each week and once she can work at a particular intensity,
for a certain period, she’ll then be able to increase the intensity and
repeat the process again. Increasing the intensity of your programme
too soon can lead to injury and may cause you to cease exercise,
lose motivation and drop out of your fitness program, so progress
slowly and adjust the intensity as necessary.
I’ve created below a simple progression chart designed for Michelle
and any other individual new to exercise.
Week
Intensity % HRR
Duration in minutes
1
40-50% HRR
30
2
40-50% HRR
33
3
40-50% HRR
35
4
40-50% HRR
38
5
40-50% HRR
40
6
40-50% HRR
43
7
40-50% HRR
46
8
40-50% HRR
50
9
40-50% HRR
53
10
40-50% HRR
57
11
40-50% HRR
60
12
50-60% HRR
45
13
50-60% HRR
49
14
50-60% HRR
53
15
50-60% HRR
57
16
50-60% HRR
61
17
60-70% HRR
45
18
60-70% HRR
48
19
60-70% HRR
51
20
60-70% HRR
55
If you look at week one, Michele performs 30 minutes of
cardiovascular exercise at 40-50% HRR. The exercises she
performs consist of fast paced walking on the treadmill, rowing and
cycling at 40-50% HRR. She increases the duration of her sessions
each week by 5-10%, until she reaches up to 60 minutes of exercise
and then increases the intensity up to 50-60%. Therefore, the
duration decreases to 45 minutes, she then increases the duration
by 5-10% again each week until she can perform 60 minutes of
exercise at the new intensity.
Any adjustments made to the program would be based on Michele’s
response to the intensity or duration of the sessions and
psychological or emotional barriers including illness and diet.
It’s not advised to make an adjustment to both the duration and
intensity in the same session, as it’s not likely that you’d be able to
work harder and longer during that session.
How to Maximise Energy Expenditure
The first thing you must do to achieve weight loss, is to create a
deficit in which you expend more energy than you take in. Maximal
energy expenditure can be achieved by performing high intense
exercises that last for a prolonged period. Although, through
extended periods of exercise, comes a build-up of lactic acid which
eventually leads to fatigue, therefore, high intense exercises can
only be performed for short periods.
There are two ways in which you can overcome this problem, here
are two approaches to maximise energy expenditure.
1st Method – The first thing you must do is set the duration of your
training session, so say it’s 30 minutes, then you’d to set the
intensity as high as possible, but so that you can maintain this
intensity throughout the duration of the session. By doing so,
ensures fatigue gradually occurs over the 30 minutes and as you
improve, you’ll be able to sustain a higher intensity throughout
exercise, therefore, you’ll be able to expend more energy during
those 30 minutes.
2nd Method – The second approach you can take is interval training,
which involves a series of high intense bouts of activity in a short
duration, interspersed with low intensity recovery periods. A
commonly used format of interval exercise is aerobic interval
training, which allows you to build up more total exercise at a higher
intensity at a duration you find tolerable.
Aerobic Interval Training
High intensity exercise including interval training will increase calorie
expenditure even in the hours after exercise. It’s important that you
don’t participate in this mode of CV exercise if you have existing or
have increased risk factors such as cardiovascular disease or
orthopaedic conditions.
Generally, an intensity of 80-85% HRR or RPE equivalent, is used
for the hard-work rate intervals, whereas the recovery period
intervals consist of 50% HRR. If you’re obese, it’d be more
appropriate to start at a high intensity of 75% HRR. You’ll discover
how to calculate HRR and a target HR a little later.
The duration of long aerobic intervals is generally between 3-8
minutes and around the same duration for the active recovery
period. Generally, obese clients being introduced into this mode of
CV exercise for the first time, would start with an effort to recovery
ratio of 1:1, so to simplify, you’d perform a work interval of 2 minutes
and then an active recovery period of 2 minutes. Then to progress,
you can increase the duration of the work interval and halve your
active recovery periods, therefore, your effort to recovery ratio would
be a 1:0.5 or to simplify, a 3-minute work interval and a 1.5-minute
active recovery period.
The volume or number of intervals performed, will depend on the
time you have available along with your fitness level. Having worked
with many obese and physically fit people, the typical number of
intervals recommended to be completed each session are 5-10.
Again, to simplify, if you’re obese and you’re working at a ratio of 1:1,
a work ratio of 2 minutes and an active recovery of 2 minutes, you’ll
be training between 20 – 40 minutes. 5x4 = 20, 10x4 = 40. The 4 is
for 2-minute work interval and 2-minute recovery interval, the 5+10
are the number of intervals.
Vary Your Program
You can include many exercises into your fat loss program such as
walking, hiking, running and playing games, it doesn’t solely have to
involve hours upon hours of low intense continuous exercise. It’s an
idea to vary your programme, keep things fresh and rotate things
around, because if you’re enjoying your program, you’ll be more
prone to continue and achieve you goal. Another wonderful thing
about exercise and physically active is, that when you become fitter
and can burn more calories through exercise, you won’t have to
restrict your energy intake as much.
Rest and Recovery
You’ll need to recover from each training session to achieve optimal
fitness gains, you need to get enough rest, restore fuel sources and
rehydrate which are all vital during recovery. If you’re a beginner to
physical fitness, you should aim to exercise 3 times per week and as
you become fitter and your body becomes more accustomed to it,
you can slowly progress up to 5 times per week and more depending
on your tolerance to the exercises. We’ll look more in depth at how
to progress later.
Heart Rate
Next, we’ll look at how to monitor the intensity of CV exercise, the
most commonly used method being your heart rate.
Heart rate is highly connected to the work of the heart, if you
maintain the same heart rate throughout training sessions, you allow
for a progressive training load increase and added benefits of
improved fitness.
An example would be; if you were to walk on a treadmill at 5kmph to
hit a target of 135 bpm and then after 6 weeks of this you may need
to increase the intensity up to 6.4kmph, to get up to the same heart
rate.
How to Determine Maximal Heart Rate
To begin with, you’ll need to find out what your maximum heart rate
is before you calculate a target heart rate. This can be based on your
age, because HRmax (heart rate max) shows a steady decrease of
approx. 1 bpm (beat per minute) per year, starting at 10-15 years of
age.
Let’s now look at one of the methods to estimate HRmax
The 220-Minus Age Formula
Tony is 40-years old and his maximum heart is determined by 220 –
40 = 180 bpm.
There’s a big associated error with this formula of about 10-12 bpm.
It tends to overestimate the HRmax in adults under 40-years old and
underestimates increasingly for over 40-year olds. 68% of 40-yearold adults will have heart rates of 168-192 bpm and 95% are
between 156-204 bpm.
Let’s now look at a more accurate and up to date method.
The Gellish Formula
This formula involves the calculation of 206.9 – (0.67 x age) = bpm
Be sure to always calculate the numbers in the brackets first and
then calculate the whole thing.
Next, we’ll compare the Gellish and 220 minus age formulae.
If we start with person 60 years of age the Gellish method is as
follows:
206.9 – (0.67 x 60) = bpm
So, we start by calculating the sum in between the brackets.
0.67 x 60 = 40.2
Then we calculate the whole thing to get their HRmax
206.9 – 40.2 = 166.7
You then round this off to 167 bpm.
Let’s now compare this with the 220-minus age formula
220 – 60 = 160 bpm, which you can see is too low compared with
the more accurate method.
Let’s compare the methods on a younger client of 30 years of
age first, using the Gellish formula.
206.9 – (0.67 x 30) = bpm
0.67 x 30 = 20.1
206.9 – 20.1 = 186.8 bpm
187 bpm
Compare this with the 220-minus age formula
220 – 30 = 190 which is too high.
Next, let’s compare the formulas for a 40-year-old using the
Gellish method first.
206.9 – (0.67 x 40) = bpm
0.67 x 40 = 26.8
206.9 – 26.8 = 180 bpm
Compare this with the 220-minus age formula
220 – 40 = 180 bpm
This is quite interesting as both formulas produce the same results
for HRmax for a 40-year-old. This means that the 220-minus age
formula is an older established formula that’s somewhat accurate for
people of 40 years of age, but it’s best to use the more recent Gellish
formula when you’re calculating beyond 40 years of age.
How to Calculate Target Heart Rate
Once you’ve estimated your HRmax, you then need to calculate your
target heart rate, so you have an intensity to aim for while exercising.
The zero to peak method is one of the eldest and common methods
to set target heart rates and it uses a straight percentage of your
HRmax.
THR (Target heart rate) = HRmax x desired % of MHR (Maximum
heart rate)
For example, Tony is 30 years old and wants to train at 75% of MHR,
so you’d calculate your target heart rate as follows:
Remember to use the Gellish method first to find the HRmax.
206.9 – (0.67 x 30) = bpm
0.67 x 30 = 20.1
206.9 – 20.1 = 187 bpm
Then we multiply this by the target heart rate % which is 75%
187 x 0.70 = a target heart rate of 131
The Karvonen Method
This is a method used to find the target heart rate by calculating a
given percentage of HRR (heart rate reserve) and then adding it to
your resting heart rate.
HRR is the difference between your maximum and resting heart rate.
We’ll use the Karvonen method to calculate Tony’s THR at 50% of
HRR.
Tony’s HRmax is 187 and his resting heart rate is 80 bpm
You can calculate your resting heart rate by performing the following:
Find your pulse at the wrist (the radial artery) or at your neck (the
carotid artery). Use your index and middle finger to count the beats
you feel for 10 seconds. Record the number and multiply it by 6 to
find the number of beats per minute.
The first step is to subtract Tony’s resting heart rate from his HRmax.
187 – 80 = 107
Then we multiply this number by his desired percentage of HRR
which is 50.
107 x 0.50 = 53
The last step is to add Tony’s RHR of 80bpm.
53 + 80 = 133
So, Tony’s THR (target heart rate) at 50% HRR is 133 bpm.
How to Calculate a Heart Rate Range
When you wish to work at a certain intensity during exercise, it’s best
to use a target heart rate range rather than a specific target heart
rate.
Therefore, if you had a target heart range of 130-140 bpm it allows
you to begin at the low end of range and progress gradually to the
higher rate.
Let’s use Tony as an example; he wishes to train between 60-70%
HRR
Tony has a HRmax of 187 bpm and a RHR of 80 bpm
So, we subtract RHR from HRmax and multiply it by both THR’s and
add RHR.
HRmax – RHR x 0.60 and 0.70 + RHR = Target heart rate range
187 – 80 = 107
107 x 0.60 = 64 + 80 = 144 bpm
107 x 0.70 = 75 + 80 = 155 bpm
This provides Tony with a heart rate range of 144-155 bpm
If you’re using a continuous mode of training, it’s advised that you
use a maximum range of 10% such as 60-70% HRR.
Having a target heart rate range to work with enables you to vary
between heart rates that occur between your target heart rate when
exercising.
The Effects of Medication
If you’re taking medication such as beta blockers, you can’t use an
estimated maximal heart rate as it’s not possible because medication
reduces your maximum heart rate by 20-40 bpm. The RPE scale
(Rate or perceived exertion) should be used in cases such as this to
monitor the intensity.
Rate of Perceived Exertion
RPE is a very valuable aid to prescribe exercise intensity and
especially for individuals whose heart rate response to exercise may
alter because of medications such as beta blockers.
If you look at the RPE (Borg) scale provided above, you’ll see a 6-20
scale and a 0-10 scale. The 0-10 scale is the newest and simplest
scale to go by, so stick with that one. Have the scale with you when
following a programme, especially if you’re at the gym using
machinery CV equipment, as it allows you to rate your perceived
level of exertion during exercise.
Conditioning Stage for the Deconditioned
The initial conditioning stage ideally lasts between 1-6 weeks, but it
all depends on how well you adapt to the training sessions. It may
even be that you’re completely new to exercise and must get over
your fear and anxieties of the gym along with the awkward feeling.
Previously, I started my deconditioned clients off at a moderate
intensity of 40-60% HRR of cardiovascular exercise, it’s a promising
idea to start from 15-20 minutes and progress up to 30 minutes,
training 3-5 days per week. Another must if you’re deconditioned, is
to have a rest day between each session.
Strategy to Progression for the Deconditioned
Depending on the adaptations you make to exercise, you should try
to slowly increase the frequency. For deconditioned people I usually
increase the duration by 5 minutes every 2-3 weeks, until you can
work at a consistent level of intensity for 30 minutes.
It’s advised that you train for 3 times per week to get started and
slowly increase to 4 times per week ensuring you take a rest day in
between sessions. If desired, you can then progress to 5 times per
week, again, depending on your adaptations to exercise.
It’s important that you take sufficient rest days to rehydrate, restore
fuel and get enough rest to ensure you achieve optimal fitness gains.
You must progress so that you’re able to consistently exercise for 2030 minutes before you increase the intensity. Once you’ve hit your
duration target, then and only then should you increase the intensity
by approximately 5% HRR preferably every 6th session and be sure
to never increase both the intensity and duration in the same
session.
Again, depending on how you adapt to the sessions, you should try
to produce an overload to increase the duration by approximately 510% per week. So, if you were to begin your program at a duration of
20 minutes, you should aim to increase the duration by
approximately 2 minutes each week. Depending on what length of
duration you’re aiming for, you could increase by 2 minutes each
week to hit the peak of 30 minutes and then increase the intensity
and then reduce the duration back down to 20 minutes.
As mentioned above, you should never increase both the intensity
and duration in the same session and especially not whilst adapting
to the improvement stage. People who’re not so fit are better able to
increase the duration rather than intensity, but when the intensity is
eventually increased, be sure to lower the duration.
Maintenance
After approx. 5-6 months of following an improvement programme,
the maintenance stage is usually put in place. Obviously, the
intensity you’ve become accustomed too during the improvement
stage needs to be maintained, so the intensity appears to be the key
to maintain your level of fitness.
To maintain your CV fitness, you’ll need to perform at an intensity of
at least 70% HRR and at least 3 days per week, with no less than
two thirds reduction in duration. If weight management is the case
and it usually is, then you need to apply the right balance of duration,
intensity and frequency of your sessions to achieve your required
calorie reduction.
Training Adaptations
You may at some point suffer uncontrollable circumstances such as
an injury, illness or you may even want to take a short break from
fitness, either way, you’ll need to adapt your fitness program by
reducing your training load, such as a reduction in either the
duration, intensity or both.
So, if you were running for 45-minutes for a 6-minute per mile pace,
it’d be wise to reduce training load to a 10-minute pace for 15-25minutes.
Also, if you’ve suffered an injury, it’s a promising idea to change the
exercise from a high-impact activity like running, to a non-impact
activity such as using a machine like the recumbent or upright cycle
or even bike-riding.
Cardiovascular Training Modes:
Continuous Training:
is often used by long distance endurance athletes, an example is
long slow distance exercise, where you’d train at a moderate
intensity for an extended period, approximately 30 minutes to 2
hours. Involves training at a low-moderate intensity approximately
60-70% HRR, continuously without rest intervals. This type of
training is a lot more suited to beginners as its safer, more
comfortable and has less risk associated with it.
Fartlek Training
Fartlek means speed play and involves alternating between short
high intensity efforts and low-easy intensity efforts. This type of
combination is usually associated with running but can also be used
with any type of CV exercise. The rest intervals should be based on
how you feel, so you control the duration of the recovery intervals,
unlike other modes where your work and rest intervals are precisely
timed. Therefore, you go as fast as you want for as long as you want
and then slow the pace down until you’re ready to increase the
intensity again. You can have fun with this type of speed play, as you
could slightly decelerate downhill using long strides and then
increase the intensity to power up short-large hills.
Interval Training
Another technique you can use to improve CV fitness is interval
training. It consists of several series of work bouts containing short
recovery periods, the idea is that you can do more work this way at a
higher intensity and experiencing less fatigue than with continuous
training.
This type of training is used to develop aerobic and anaerobic speed
and power, to develop this kind of speed and power you need to be
working at a HRR of 80-90% on your work bout. The best exercise
formula to use is a 2-4-minute work bout, at a high intensity of 8090% and a 2-4-minute recovery period to achieve a 1:1 work and
rest ratio.
Again, depending on how fit you are, your fitness level and goals,
you can increase the intensity by adjusting the ratio accordingly,
working for around 2 minutes and resting for 1 minute, a 1:0.5 ratio.
If you’re a deconditioned individual, it’s advised that you work your
way up to this, try to work your way to a decent level of conditioning
first.
Variation
Adding variety to your programme keeps you from overtraining and
keeps things from becoming stale, it allows you to have variations of
training specificity, intensity and volume to reach your fitness goals.
There are several types of periodization models you can choose
from and varying them by simply alternating between hard and easy
training sessions. (Adjusting the duration, frequency and intensity
each session).
You can vary your programme with the following method each week:
Session 1 – 20 minutes with 80-90% HRR
Session 2 – 30 minutes with 70-80% HRR
Session 3 – 40-60 minutes with 60-70% HRR
Note that these times don’t include a warm up. You should always
warm up for 5-10 minutes before each session, slowly increasing
your heart rate and slowly work the intensity up to the higher work
bout. Also, ensure you cool down for 5-10 minutes bringing the
intensity right down, until you’re comfortably breathing, and your
heart rate returns to normal.
What to Expect
You may not know what to expect during your first couple of sessions
so here is an idea of how adaptations are made or what type of
adaptations your body makes in relation to exercise.
You can expect an improvement in your aerobic fitness within the
first 6-8 weeks of your exercise regime, it can increase each week by
up to 3% in the first month and 2% each week in the second month
and then 1% each week after or less. It’s important to note that
highly conditioned individuals and athletes following a programme
like this, are only likely to produce improvements of up to 5%, as
they’re likely to be near the max of their genetic limits. The average
individual can produce an improvement from 5-20% in HRmax. For
the older sedentary deconditioned individuals, they can improve by
up to 40%, but as they’re older, they won’t improve and adapt as
quickly as younger individuals of the same level of fitness.
CV interval training progression chart breakdown for the
deconditioned individual
Week
Intensity % HRR
Duration in minutes
1
40-50% HRR
30
11
40-50% HRR
60
As you can see, it’s best to progress slowly increasing the duration
more appropriately than the intensity. Duration should be increased
by 2-4-minutes each week, depending on how well you’re adapting
to the exercise sessions, until you can perform 60 minutes
continuously.
Let’s calculate the intensity % HRR for weeks 1-11.
Example: Tony is 40 years old, he has a resting HR of 80 bpm, so
let’s use the Gellish formula to calculate his HRmax.
206.9 – (0.67 x age) = bpm (remember to calculate the equation
in the brackets first).
0.67 x 40 = 27
206.9 – 27 = 180 bpm
Next, let’s use the Karvonen method to calculate his target heart
range.
HRmax – RHR x THR + RHR = HRR
180 – 80 = 100
100 x 0.40 = 40
40 + 80 = 120 bpm (lower end HRR)
Next, we calculate the high end of the target heart range.
180 – 80 = 100
100 x 0.50 = 50
50 + 80 = 130 bpm (higher end HRR)
So, the results show that if Tony is training at a heart rate range of
40-50% he should be training between a HR of 120-130 bpm.
Week
Intensity % HRR
Duration in minutes
12
50-60% HRR
45
16
50-60% HRR
61
Let’s do the same for weeks 12-16.
180 – 80 = 100
100 x 0.50 = 50
50 + 80 = 130 bpm (lower end HRR)
Next, we calculate the higher end of HRR.
180 – 80 = 100
100 x 0.60 = 60
60 + 80 = 140 bpm (higher end HRR)
The results show if Tony is training at a heart rate range of 50-60%
he should be training between a HR of 130-140 bpm.
Week
Intensity % HRR
Duration in minutes
17
60-70% HRR
45
20
60-70% HRR
55
Finally, let’s do the same for weeks 17-20.
180 – 80 = 100
100 x 0.60 = 60
60 + 80 = 140 bpm (lower end HRR)
Next, we calculate the higher end of HRR.
180 – 80 = 100
100 x 0.70 = 70
70 + 80 = 150 bpm (higher end HRR)
So, the results show if Tony is training at a heart rate range of 6070% he should be training between a HR of 140-150 bpm.
If you follow the progression chart and reach this point, you’ll either
wish to maintain your new level of fitness or continue to train at a
higher intensity at 70-80% and then 80-90%. The calculations are
simple, just take your time and listen to your body, ensure
adaptations have taken place and you feel comfortable before you
increase the intensity.
Resistance Exercise for Weight loss
So far, we’ve discovered the most effective ways to produce fat-loss,
using predominantly the cardiovascular system to burn calories, now
we look at resistance exercise, which is predominantly anaerobic.
For fat-loss, it’s much more effective to combine resistance and
aerobic exercise together, rather than just aerobic exercise alone.
There are many solid benefits to resistance exercise, such as
increases in muscle mass and endurance, strength and power and
the same benefits can be shared for the obese and overweight, with
people that are of normal weight.
When people restrict the calories in their diet, it often causes an
imbalance of nutrients and you may absorb less than you should to
maintain muscle mass. This can cause a reduction in muscle size.
Resistance exercise can help with this as it’s believed to help lessen
the effects of calorie restriction.
Resistance Exercise & Muscle Mass
Resistance exercise is the most effective way to maintain and build
muscle mass and although there are guidelines for aerobic exercise,
there aren’t currently any for resistance exercise. Muscle is more
metabolically active than fat, therefore, the more you have the easier
it is to burn calories daily.
People who are sedentary can lose up to 0.5 lbs per year in their
30’s and 40’s and can even double to 1 lb per year in those over 50years of age. Muscle loss causes a decrease in RMR (resting
metabolic rate) of around 5% every 10 years. By the time an average
sedentary individual reaches the age of 50, they could have lost up
to 15 lbs of muscle and gained 45 lbs of fat. Therefore, the most
fitting type of resistance training for an individual following a fat loss
program, would be hypertrophy or muscle-mass strength-training
programs.
For the average person being introduced to resistance exercise for
the first time, hearing the words “muscle building,” can be quite
daunting. In my experience, woman worry if they follow a muscle
mass building programme, that they’d end up looking like a male
bodybuilder, but this isn’t the case. In fact, they may end up losing a
certain amount of fat and gaining the same amount in muscle. You
must understand that muscle is denser than fat, so while the
changes in body composition take place, you’ll most likely end up
looking smaller rather than blowing up like the hulk!
Resistance exercise can help you effectively expend energy, up to
rates of 25 kcals per minute and can also elevate your post-exercise
metabolic rate by 4.2%, up to 16 hours post-training.
Exercise Selection
Your objective is to burn off as many calories as possible, so you
need to select the exercises that’ll offer you the best workout to
achieve your exercise goals.
Some typical guidelines to help you with this include:
Exercise Choice – When you choose exercises to
incorporate into your resistance exercise sessions, make sure
you select 8-10 that exercise all major muscle groups in one
single session, which should include your back, chest, legs
and shoulders.
Frequency – You should aim to exercise each muscle group
up to 2-3 times each week, so if you exercise all major muscle
groups in a single session, you should perform 2-3 sessions
weekly. Although you should allow significant recovery
between sessions of approximately 48 hours.
Split Routine – A split routine is where you exercise each
individual muscle or 2-3 muscle groups, training each muscle
group on different days. You can do this, and train more
frequently, but still take 48 hours to recover the same muscle
group.
Shake Things Up – every couple of sessions change the
exercises for each muscle group, as it encourages an even
development, this also reduces injury that you could get
through overuse of the muscle in the same way. So, if you
were performing a seated machine chest press for 2-3
sessions, you could switch to slightly inclined dumb bell bench
presses.
Isolation and Compound Exercises – Which are Better?
If you’re trying to build or maintain muscle mass while following a fat
loss program, we’ve established that hypertrophy training is the best
type of mode to follow. Isolation exercises involve only one joint
which usually isolates one single muscle or a small group of
muscles, for example the peck deck or the peck fly machine.
Compound exercises recruit several muscles, they work across
multiple joints to produce movement, the bench press is a fitting
example.
Some of the best compound exercises include:
Deadlifts
Bench Press (flat/inclined)
Squats
Leg Press
Kettle Bell Swings
Power Cleans
Pull Ups
Back Rows
Compound exercises not only use multiple muscle groups, they’re
also time efficient and burn more calories than isolation exercises
would and are also more fitting for you to perform daily activities that
involve using multiple muscle groups such as house hold chores.
How Many Sets and Repetitions?
When you’re customising your resistance program, you need to
include how many sets and repetitions you need to do for each
muscle group. If you’re training for health-related fitness, to
compliment or aid your fat loss program, you should be aiming to
perform 2-4 sets of each exercise of 8-12 repetitions each muscle
group. You should be performing these exercises until fatigue sets in
and can no longer lift the weight. If you’re a healthy individual look at
the RPE scale, you should be working at a rate of 9-10, which is
extremely hard – maximum on the scale (RPE).
How Many Repetitions to Increase Muscle Mass?
As discussed above, the recommendations for repetitions for each
muscle group to increase muscle mass, is 8-12-repetitions which is
the optimal amount.
Repetitions for older individuals
Individuals over 50-years of age are recommended to perform 10-15
repetitions at an RPE of 3-4 (light to somewhat hard). After the
individual has become accustomed and adapted to that, they can
then progress to a rep range of 8-12 and then progress your RPE or
effort to 4-7 on the RPE scale (somewhat hard to hard). If you’re an
older individual, it doesn’t matter what your resistance exercise goals
are, you’re advised to begin your program with a low weight and high
repetition range of 12-20 and progress with heavier loads and lower
repetitions in the 8-12 range.
These sets can include a few different exercises for the same
muscle group, if you perform 2-3 different exercises for the same
muscle group that would be classed as 2-3 sets, but if you’re just
being introduced into exercise, you can make decent gains from a
single set alone for each muscle group.
Repetition Speed
There are three phases that take place during each repetition,
they’re the eccentric, isometric and concentric phases. Let’s use the
barbell bicep curl as an example and break down the stages. You
would start with your hands shoulder width apart, gripping the bar in
an underhand grip. The eccentric phase is where you lower the bar
down towards your thighs, extending your elbows, but just enough
so they aren’t locked out keeping tension on the muscle being
worked. This should take approximately 3-4 seconds to lower down.
Next is the isometric phase, where you pause at the bottom keeping
tension on the muscle (remember to not lock your elbows out at the
bottom), this should last for around 2 seconds. The final phase is the
concentric where you flex your elbows returning the bar up towards
your sternum to the starting position, which should take 2 seconds.
This is a tempo of 4/2/2 which is recommended for muscle building.
It can be difficult to count each phase during every repetition and
while concentrating on your technique, so if you find it to be so, focus
on slowing down the tempo to a moderate speed, rather than
counting the phases each repetition.
How Much Recovery Time Between Sets?
The recovery time you allow between sets throughout your session,
can be quite significant to how effective your sessions become.
You should never rush through your sessions and always allow
enough time between sets so that a build-up of fatigue doesn’t affect
your technique or form. When you’re training to build muscle, you’re
recommended to take 1-2 minutes rest between sets, but you may
need a little more time if relatively new.
As you progress and become more accustomed to the intensity and
adaptations, you can lower your resting period between sets to
approximately 1-minute, which helps to increase growth hormone
and testosterone levels, which are the primary anabolic hormones
that are involved in the muscle-growth period.
What Does a Typical Resistance Program Look Like?
We’ve discovered the resistance training principles to ensure
progression each training session, now let’s look at two example
training programs.
The first one’s a beginner’s program for those new to resistance
exercise, and generally while you’re in the beginner stages and
adapting, you should be using predominantly machine-based
exercises.
Another thing to remember while designing your exercise sessions,
is to train your biggest muscles first and end with your smallest
muscles, followed by your abdominals or core muscles. The reason
why we train the core last, is because in nearly every exercise the
core muscles are utilized, so if we trained them first or early on, we
may not get the most effective results from the other muscle groups
as the core may become fatigued.
Exercise
Leg press
Sitting chest press machine
Leg curl machine
Lateral pull down
Reps
12-20
12-20
12-20
12-20
Sets
1-2
1-2
1-2
1-2
Shoulder press
Bicep curls
Triceps cable extensions
Calf raise machine
Abdominal curl machine
12-20
12-20
12-20
12-20
12-20
1-2
1-2
1-2
1-2
2
The second program is for a more conditioned individual that’s more
experienced in resistance exercise, therefore, they predominantly
use free weight compound exercises.
Exercise
Squats
Bench press
Lying leg curl
Bent over row with barbell
Dumb bell shoulder press
Bicep curls
Dumb bell triceps extension
Calf raise
Lying leg raises
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
Sets
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
It’s exciting news if you’re a previously sedentary individual, because
on average you can replace approximately 3 lbs of muscle after
approximately 3 months of resistance exercise. This will result in an
increased RMR (resting metabolic rate) of around 7%, so even when
not exercising you’ll be burning more calories than you were when
you were inactive.
How to Maximise Kcal Expenditure
As you adapt and progress, you can start to try and implement new
ways to increase energy expenditure to your training sessions.
When you’re a beginner to physical exercise and you’re training 2-3
times each week, it takes between 1-3 months for your body to adapt
to the stresses of your exercise regime.
Once you’ve become accommodated to your beginner exercise
program, you won’t use as much energy to perform it, so you’ll have
to think up some new ways to increase your energy expenditure.
Therefore, you could:
Change your program regularly
Vary the intensity
Use different exercises
Decrease rest time between sets
Change the exercise order
Progress from machines to free weights
Increase repetitions
Another fantastic way to burn more calories to increase energy
expenditure, is to perform an exercise such as dumb bell curls for
the biceps on an unstable surface such as sitting on a stability ball or
standing on a stability disc cushion.
Unilateral exercises are another terrific way to expend energy where
using a single limb instead of two, such as changing double arm
barbell rows to single arm dumb bell rows. By doing so, you can burn
more calories than you would have using both arms with a barbell.
As you advance and become more adapted to specific exercise,
you’ll be increasing the intensity as well as decreasing recovery time.
When you decrease recovery periods you increase the time
available to exercise or increase your work time and therefore, the
intensity becomes increased. With less rest you’ll experience an
increased build-up of lactic acid and excess post-exercise oxygen
consumption (EPOC).
Lactic Acid
Lactic acid is a fluid that builds up in the muscles throughout
exercise, too much acid is built up in the bloodstream and most
commonly occurs through intense exercise. Common symptoms are
muscle fatigue, weakness, nausea, cramps and a feeling of
exhaustion toward the end of an intense resistance training session.
In some respects, it’s your body’s sign that you should stop the
exercise or whatever you’re doing. You may at times have felt your
muscles ache and experience soreness a few days after an intense
gym session, but this isn’t because of lactic acid, it’s merely a sign of
your muscles recovering; repairing and growing stronger.
When we exercise our body uses oxygen so that it can break down
glucose, (our body’s main source of energy) for energy. When we
train at a high intensity, there might not be enough oxygen present to
complete this process, so the substance lactate is produced. The
body then converts this substance into energy without oxygen
usage, but the lactic acid can build up in the bloodstream quicker
than you can burn it off.
One of the best ways to delay lactic acid is to ensure you warm up
and warm down accordingly, especially if you’re new to exercise.
Therefore, the warm up is so important and to pace yourself, do a
little bit and build on it each week to increase your lactate threshold,
this way your body can build more of a tolerance gradually, enabling
you to work out for longer.
How to Combine Resistance and Aerobic Training
You may prefer to combine aerobic and resistance exercise in single
sessions rather than on consecutive days, which would involve either
performing resistance exercise and then ending with some aerobic
exercise or the other way around. You could even alternate between
the two, throughout sessions. The advantages of alternating
between the two is that resistance training enhances your aerobic
activity and the intensity of it, so you would be able to work harder
for longer.
Below are a few example session plans that are combined, one for a
conditioned individual and a second for a deconditioned individual.
Combined Session Plan for a Conditioned Individual
1. Warm up: Low-medium intensity CV exercise for 10 minutes
2. Main session: Medium-high intensity CV exercise for 10
minutes
3. Resistance training performed as standard training sets or in
circuits for 30 minutes
4. Medium-high intensity CV exercise for 10 minutes
5. Cool down: Low-medium intensity CV exercise for 10 minutes
Alternative Combined Session Plan for a Conditioned
Individual
1. Warm up: Low-medium intensity CV exercise for 10 minutes
2. Main session: Circuit resistance training for 10 minutes
3. Medium-high intensity CV exercise for 10 minutes
4. Circuit resistance training for 10 minutes
5. Medium-high intensity CV exercise for 10 minutes
6. Circuit resistance training for 10 minutes
7. Cool down: Low-medium CV exercise for 10 minutes
Combined Session Plan for a Deconditioned Individual
1. Low-moderate intensity CV exercise for 15 minutes
2. Circuit resistance training (1 set of 8-10 exercises) for 20
minutes
3. Low-moderate intensity CV exercise for 15 minutes
Chapter 4: Nutrition & how to create a diet
plan
The Glycaemic Index (GI)
The glycaemic index is simply a ranking of foods containing
carbohydrates based on the effect overall on blood glucose levels.
Foods that are slow digesting have a low GI rating, as foods that are
fast digesting have a much higher rating.
Examples of some high GI foods
Foods at the top end of
scale
Glycaemic index (glucose
= 100)
Serving size in grams
White plain baguette
95
30g
Corn flakes
93
30g
White rice
89
150g
Rice cakes
82
25g
Boiled white potato
82
150g
Foods at the bottom end
of the scale
Glycaemic index
(glucose = 100)
Serving size in grams
Skimmed milk
32
250ml
Black beans
30
150g
Soy beans
15
150g
Peanuts
7
50g
Hummus chick pea salad
dip
6
30g
Examples of some low GI foods
Factors that can affect the GI of foods:
A high protein content can lower the GI of food.
A high fat content can lower the GI of food. Because of its fat
content chocolate has a medium GI as crisps will have a lower
GI content than potatoes cooked without fat.
Dairy products such as milk have a low GI content as they
have a high protein and fat content.
Cooking methods such as Frying, boiling and baking affect the
GI of food.
The ripeness of fruit and certain veg, and processing.
High fibre foods and wholegrains serve as a physical barrier
that slows down carbohydrate absorption. ‘Wholemeal`
doesn’t work the same, although the whole grain is included,
instead of being left whole, it’s been ground up. Therefore,
some mixed grain breads that contain wholegrains have a
lower GI than both white and wholemeal bread.
It’s important to educate yourself on the GI, if you only ate low GI
foods you’d create an in balance within your diet and it may be that
you’re including high fat and calories into your diet which could lead
to weight gain, which then increases your chances of heart disease.
You shouldn’t focus ultimately on the GI of foods, try to concentrate
more on consuming a healthy balanced diet with low fat, salt and
sugar and consume plenty fruit and vegetables.
Methods to Lower GI
Instead of eating white rice, choose basmati or noodles.
Eat granary or rye bread instead of wholemeal and white
bread.
Eat pasta or noodles rather than microwavable fries.
Swap breakfast cereals for porridge or natural muesli.
Eat boiled or sweet potatoes instead of baked or mash potato.
With each meal or snack you have, include a low GI food.
Carbohydrate Requirements for Exercise
Having a lot of carbohydrate stores available promotes prolonged
continuous aerobic activities, as well as high intense anaerobic
activities. Glycogen is stored in the liver with a relatively small
amount stored within the muscles. The main macronutrient we need
for energy are carbohydrates. Carbohydrates or starch, is broken
down to glucose (the body’s main source of energy) in the body and
stored in the liver and muscles as glycogen. So, you have an idea
now why an adequate availability of carbohydrate within your diet is
essential to make the most effective use of your glycogen stores.
To perform to your best ability when exercising, it’s important the
amount of glycogen and blood glucose you have available at any
time, as this influences training adaptations and recovery. For an
athlete or regular exerciser, carbohydrates are an essential part of
their diet, without it or very little of it, it can have a negative impact on
their health, performance, adaptation to training and recovery.
Inadequate carbohydrate stores readily available for exercise can
result in:
Low training intensity
Mental fatigue
Physical fatigue
Reduced overall performance
Reduced recovery
Having a diet rich in carbohydrates will help you to maximise preexercise glycogen stores and will improve long duration aerobic
activities over 60-minutes. As discussed above, glycogen is stored
within the liver and muscles, but the stores are limited and when
depleted, it can lead to fatigue and reduce exercise performance. If
glycogen stores are already low prior to exercise, then fatigue could
set in sooner.
Since the early 90’s diets rich in carbohydrates have shown an
increase in endurance performance and capabilities. Evidence
shows a diet in high complex carbohydrates increases pre-exercise
glycogen stores.
Carbohydrate Requirement Guidelines
A general guideline on how much carbohydrates you’re to consume
based on your activity level in grams per kg bodyweight:
Number of hour’s moderate intensity exercise or sport –
3-5 hours per week – 5g per kg bodyweight
5-7 hours per week – 5-6g per kg bodyweight
1-2 hours per day – 6-7g per kg bodyweight
2-4 hours per day – 7-8g per kg bodyweight
Over 4 hours per day – 8-10g per kg bodyweight
Carbohydrates as Fuel for Exercise
We need a carbohydrate store of around 2,000 kcal, this is just
enough to either fuel our body for a day without eating or to maintain
two hours of high intense exercise. You can now see why it’s so
essential for sports people, athletes and regular sports exercisers to
maintain a diet rich in carbohydrates, as their glycogen stores can
deplete so rapidly.
Sports people and athletes should take in as much carbohydrates as
possible to top up their glycogen stores, because if they don’t have
an adequate amount available, their performance will suffer.
Other benefits come from storing glycogen, especially for athletes,
as it’s a good way to stay hydrated. Every glycogen molecule is
bound to three molecules of water, so as athletes optimize their
glycogen stores by increasing their intake of carbohydrates, they’re
also maintaining a high level of hydration.
The amount of water content that comes with glycogen is the main
reason why starvation or low carbohydrate diets result in rapid
weight loss in such a short time, it’s just a result of glycogen stores
with the associated water molecules in the liver and muscles being
depleted. It’s important to know that the rapid weight loss comes
from water not from fat loss.
The more glycogen you have available as an athlete, the longer you
exercise until the onset of fatigue sets in.
The amount of glycogen you can store is determined by the amount
of carbohydrate you have in your diet and how physically fit you are.
The fitter you become the more glycogen your body will be able to
store. Athletes that train in high endurance have more room to store
glycogen and even the storage capacity increases with an increase
in overall muscle mass. The more fit and active you become and the
leaner muscle mass you develop, the higher your carbohydrate
requirement in your diet will become to make the most effective use
of your glycogen stores.
When you expend energy during exercise it comes from mainly
carbohydrates and fat, protein contributes around 5% of the total
expenditure during exercise which is a very small amount.
Carbohydrate and Fat Contributions are Determined by:
Diet
Exercise intensity
Duration of the exercise
Fitness level
When exercise increases there’s a significant increase in fat and
carbohydrates being utilized for fuel, with very little contribution from
protein. When carbohydrates are limited during extreme conditions
such as long endurance-based exercise, the contribution of protein
from total energy can become up to 10%. You want to avoid this as
the protein being used is likely a result of lean body mass including
muscle being broken down.
The source of energy we use changes as the exercise intensity
increases and as we already know carbohydrate and fat are the
main contributors.
Let’s look at the changes in balance between both energy sources in
different sports and exercises.
Anaerobic activity
Low – high intensity
Training with weights your body will rely
more predominantly on muscle glycogen as
the main source of energy. This is the
same method with any activity that is of a
high intensity and mainly anaerobic for a
short period of time.
As well as heavy weight training other
explosive activities include sports such as
rugby and football which include explosive
type movements with maximum effort at
different stages of the game. These types
of activity rely almost only on glycogen.
Exercises of a low intensity such as a slow
long distance jog your body relies mainly
on fat for its main source of energy. As
your exercise intensity increases the switch
to carbohydrate or glycogen increases and
fat decreases. So, as you progress from a
light jog to running increasing the intensity
your body will rely more on glycogen as its
main energy fuel.
Even when you’ve fueled up with carbohydrates before exercise,
glycogen levels still deplete rather quickly. If you’ve been training at
a consistent intensity for a short while, the glycogen stores in your
muscle cells will start to become depleted, therefore, the muscles will
predominantly try to use the circulating glucose in your blood stream
provided by the liver.
As soon as your body starts to rely on the circulating glucose, it’ll
increase the amount of fat you use as fuel to make up for the
reduced glycogen stores. Your body can’t use fat solely to provide
energy, as fat relies on carbohydrates to utilize. Using fat for fuel
won’t sustain high intense activity for very long, as fat has a slower
rate of energy release than carbohydrate, which leads to early
fatigue.
Our body can store enough glycogen to fuel 90-180 minutes of
aerobic or endurance based physical activity. The higher the
intensity of the activity you’re performing, the sooner your glycogen
stores will deplete.
Glycogen stores can deplete after 45-90 minutes of interval training,
whereas with aerobic activities, glycogen stores will tend to deplete
within 30-45 minutes.
Complex vs. Simple Carbohydrates
Most simple carbohydrates are made from one or two molecules,
they’re simple sugars and are the quickest source of energy as
they’re digested rapidly.
Simple carbohydrate foods include:
1. White sugar
2. Brown sugar
3. Jams
4. Honey
5. Maple syrup
6. Soft drinks
7. Fruit drinks
8. Sweets
Complex carbohydrates are referred to as dietary starch, but unlike
the simple sugars that only have one-two molecules, complex carbs
have many sugar molecules that are strung together branched like a
coil. These types of carbohydrates are satisfying and keep you fuller
for longer along with promoting your health, as they’re rich in fibre.
They’re commonly found in whole plant foods, so they’re also high in
vitamins and minerals.
Complex carbohydrate foods include:
1. Wholegrains such as pasta, oatmeal and breads rich in
wholegrain
2. Green leafy vegetables
3. Peas, beans and lentils
4. Starchy vegetables including sweet potatoes, regular potatoes
and corn
The Distinct Types of Fat
The main types of fats that make up the fat in food are
polyunsaturated fats, monounsaturated fats, unsaturated fats,
saturated fats and trans-fats.
Each type of fat acts differently in our body and the impact it has
varies for certain diseases.
Healthy Fats Found in Food Sources
Monounsaturated fats
Avocados
Peanut oils
Olives
Nuts
Seeds
Margarines (non-hydrogenated)
Polyunsaturated fats (Omega 3 & 6)
Sunflower oil
Sesame oil
Safflower oil
Soy bean oil
Corn oils
Nuts
Seeds
Margarines (un-hydrogenated)
Fish
Flax seeds
Eggs
Unhealthy Fats Found in Food Sources
Saturated and Trans-fats
These `bad’ fats are found widely in fast foods, snack foods and
ready-made foods, containing hydrogenated oils. They’re also found
in:
Fatty meats
Butter
Lard
Coconut oils
Palm oils
Cocoa butter
Full fat dairy
How Much Fat Should You Eat?
The problem with consuming too much fat is that there’ll be less
carbohydrate ready available for exercise. Serious sports people and
exercisers, must watch carefully over how much fat they consume
from their total energy consumption, as too much fat can effect
health, performance and recovery.
Daily fat intake should range from 20-35% of total energy
consumption. This should be enough to provide essential fatty acids,
fat soluble vitamins and provide enough energy for maintenance of
weight.
Evidence shows that consuming 20% of total energy form fat, will not
directly benefit your performance. The UK food standards
recommend that total fat intake should not consist of more than 35%
of your daily total energy consumption and from 35% of fat, no more
than 11% should come from saturated fats and 2% from trans-fats.
How to Achieve the Right Fat intake
Highly active people and the elite sports people must achieve the
right intake of fats. A fat intake of 20-25% is desirable for that
category of individuals, again, with only 11% to be from saturated
fats and no more than 2% from trans-fats.
It’s not that all fats are bad, in fact some are essential. Much of the
fat you should aim to consume, should come from unsaturated
sources. Specifically, 6.5% from polyunsaturated and 13% from
monounsaturated fats.
Try to go for low fat spreads that contain olive oil instead of butter,
and avoid spreads containing vegetable and hydrogenated oils.
When spreading on your toast go for spreads such as avocado
instead of fat spreads.
When cooking with oils and using dressings, opt for those that have
a rich source of omega 3 and monounsaturated fatty acids. Good
sources include rapeseed, ground nut and walnut oils, which are
higher in omega 6 instead of corn and sunflower oils.
Only add small proportions of nuts and seeds that fit in with your
total energy requirements, as too much of the healthy fats will be
stored as body fat.
Eat 1-2 fresh portions of fish including salmon, sardines, mackerel
and fresh tuna.
Exercise: Fat as Fuel
The fat that’s stored within our body, is in the form of triglycerides,
which can be broken down and absorbed for energy when needed.
There are two prime sources of triglycerides in our body, the largest
is adipose tissue which is body fat. Adipose tissue stores a huge
amount of fatty acids large enough to fuel approx. fifty plus
marathons, which in hindsight, is quite impressive.
Although many people have high amounts of adipose tissue, it isn’t
an efficient source of fatty acids that provide fuel for exercise.
It’s a long and complex process in which the process of fatty acids is
ready available to use, as you’ll discover below.
The other source of triglycerides, are stored within the muscle cells
called the intramuscular triglycerides. Intramuscular triglycerides
release a much faster energy source for exercising muscles than the
adipose tissue, but the supplies are somewhat limited.
The Process of How Fatty Acids get to the Muscles
The process that’s involved to make the fatty acids available to
exercising muscles is quite slow and appears in 6 stages:
1. The first stage is called Lipolysis where the triglycerides are
broken down in the adipose tissue. They are broken down into
free fatty acids which are then released from the glycerol
molecule.
2. The second stage is when the free fatty acids move from the
adipose tissue to the bloodstream.
3. The third stage is when the free fatty acids are transported to
the target muscles via the bloodstream.
4. The fourth stage is when the free fatty acids are transported
into the muscles cells through the cell’s membrane.
5. The fifth stage is when the fatty acids are transported into the
mitochondria which are the energy production centers that are
within each cell of the muscle.
6. The sixth stage is when the free fatty acids undergo a process
in the mitochondria which is called oxidation to make
Adenosine Triphosphate (ATP) for the energy to be instantly
utilized. (ATP is the form of energy used in all cells which is
produced by the breakdown of glucose of other sugars, fats or
proteins).
The Effects of Lipolysis on Exercise
With regular exercise, lipolysis increases which causes fatty acids to
circulate leading muscle cells to take up the free fatty acids, although
lipolysis is a long complex process, our muscles tend to prefer to
utilize carbohydrate to fats.
Intramuscular triglycerides don’t need to be transported to muscles,
so they’re a more immediate source of free fatty acids for exercising
muscles. The increase in storage of triglycerides expands with the
more exercise you participate in.
Fat Metabolism and Exercise
Let’s discover if adapting to a high fat, low carb diet can improve an
athlete’s endurance. Firstly, we need to know how the body’s fat
metabolism during exercise changes. As you begin to warm up, the
rate of fatty acids and lipolysis starts to increase. Throughout the
course of a 15-minute warm up, the muscles will take up the free
fatty acids via the bloodstream along with the intramuscular
triglycerides as a source for energy.
As the warm up goes on, your muscles will begin to utilize more
intramuscular triglycerides, as there’s only a limited supply of fatty
acids in your bloodstream at the present moment.
When you get up to a moderate intensity, the workings of lipolysis
start to work at three times the rate it did in the beginning, which
increases the supply of free fatty acids to the muscles that require
them. We know that this process is a slow one, so your muscles will
start to rely more favorably on your glycogen stores or
carbohydrates.
By now, you should’ve developed an understanding that while
intensity is steady-low, your energy production will come
predominantly from fat, although fat usage increases with the
intensity, it will decrease as a proportion of your total energy
production. When exercising at a moderate intensity your body will
use fat as fuel at its highest level and as soon as your intensity of
that activity increases the utilization of fat decreases and your body
will look to predominantly use glycogen stores for fuel.
Is There a Way to Change This Process?
We’ve learnt so far that fatty acids are utilized during moderate
intensity exercise, but as the intensity increases the body’s glycogen
stores start to become utilized more, so the glycogen energy process
takes over. You might ask if there are any ways to increase fat as
fuel during exercise to delay glycogen uptake, which may lead to
early fatigue.
We know that carbohydrates cause a rise in the body’s insulin levels
and earlier we learned that lipolysis is slowed down via released
insulin into the blood stream, meaning that little fatty acids would be
released from adipose tissue and as a result fewer fatty acids will get
to the muscles to produce ATP.
Research shows that somebody who consumes carbohydrates an
hour before exercising, showed a 30% decrease in the oxidation of
fatty acids and ATP production in your muscles compared to
somebody that didn’t consume carbohydrates.
Not eating 30-60 minutes before exercising would work from the
same view as fat being utilized as fuel at the beginning of exercise.
High insulin levels resulting from carbohydrates, would limit fatty acid
availability to exercising muscles at the beginning of exercise.
Therefore, glycogen won’t be spared for as long and the early onset
of fatigue may occur, so it appears to be a good idea to not consume
snacks and meals rich in carbohydrates an hour before exercise.
Consuming Fats Within an Hour Before Exercise
So, would eating fat rich snacks within an hour of exercise increase
free fatty acid availability? Well this is twofold as there would be no
rise in insulin levels that would allow lipolysis, which could provide an
additional amount of free fatty acids that could be used instantly as
fuel by the exercising muscles.
Carbohydrate and Fat Feeding Strategies
Research has found that if you consume a high fat meal within 30-60
minutes before exercising, it could encourage fatty acid availability to
fuel your muscles at the beginning of exercise, while saving
carbohydrate stores prolonging exercise. The meal would need to be
fast digesting to absorb quickly, but we’ve discovered that fat is
typically slower to digest and absorb. Researchers claim that a meal
consisting of medium chain triglycerides as a fuel, can potentially
better exercise performance by delaying the usage of stored
glycogen.
A More in Depth Look at the Types of Fat
Let’s look at how long chain fatty acids (LCFAs) work. Many of us
consume LCFAs in our everyday meals, they’re generally found in
cow’s milk and omega-3 fish oils and take approximately four hours
to digest and absorb.
Rather than the transportation of LCFAs via the bloodstream, it
occurs in the lymph system which is a slower process. The reason
for this is immediately after they pass through the small intestine wall
and into the lymph system, the dietary triglycerides are then packed
into chylomicrons, which cannot pass across muscle cells, therefore,
LCFAs are unable to provide immediate energy fuel for muscles.
The LCFAs in short term aren’t much use, but they are effective
long-term, as they replenish intramuscular triglyceride stores over a
longer period. This process takes place after activity or prior to it.
Make note, that as they’re so slow to digest, absorb and assimilate,
LCFAs can’t produce significant fuel to the muscles, neither before or
after exercise.
MCFAs don’t store as fat which proves them to be an efficient source
of fuel and are also much easier to digest compared with LCFAs.
They take less time to be emptied from the stomach and absorbed
directly into the bloodstream.
Eating too many fats in the form of MCFAs can create negative
effects, as the average person can consume around 30g a day
which is 250 kcals of energy. If any more than this, it can produce
stomach cramps, mild laxative effects, gastrointestinal and
abdominal discomfort.
Scientifically, MCFAs don’t have any improved effect on athletic and
or endurance exercise performance.
MCFAs taken as a supplement, aren’t stored within the body, so they
provide a quicker source of energy, even if consumed in excess of
your energy intake. Bodybuilders take MCFAs as a supplement,
believing that they permit a precise control of body composition, but
we’ll look at this in more detail a little later.
Fat Feeding Strategies for Improved Performance
Now that we’ve discussed the benefits and down sides to the
different types of fat, we can now look at how to implement them into
your diet to improve the availability of fatty acids to use during
exercise. The idea is to see if you can effectively train your body to
use fat as fuel, so to delay the uptake of the limited supply of
glycogen, enabling you to train longer postponing fatigue.
Methods include:
1. Long-term low carbohydrate, high fat strategies
2. Fasting strategies
3. Short-term low carbohydrate, high fat strategies
Fasting as a Strategy to Use More Fat as Fuel
Exercise and fasting are quite similar in the sense that both methods
cause a significant drop in insulin levels and free fatty acids are
released directly into the bloodstream. Some people recommend a
combination of exercise and fasting, but here’s an insight to why this
strategy is some-what flawed.
Although fasting shows an increase in lipolysis that leads to more
fatty acid availability, the one major drawback is that as you fast,
your glycogen stores become depleted. This can lead to early fatigue
and a lack of intensity throughout the session, which of course is
undesired, therefore, by fasting you’re unable to benefit your
performance.
If you’ve ever tried to run first thing in the morning on empty, it’s likely
that you’ve experienced early onset of fatigue and feel more
exhausted than usual. This results from low glycogen levels, due to
them becoming depleted while sleeping and then training with very
low glycogen stores, meaning that you couldn’t run at your maximum
effort. For some people it may feel okay to do this, but the same
logic applies, they wouldn’t perform as well as they could of if they
had consumed the appropriate foods before exercise and it’s very
unlikely that they’d be able to improve each session.
Short-Term High-Fat, Low-Carbohydrate Diet
Let’s uncover if a short term high-fat, low-carb diet would work. While
research suggests that a short-term diet of high fats and low carbs
will work in one way, it fails in another. That being, as the diet is
taken out over 4-5 days, there’s a significant increase in free fatty
acid availability, but a reduction in glycogen stores from the same
period of 4-5 days, having reduced carbohydrate intake. This will
cause a decline in your overall performance and therefore result in
an early onset of fatigue.
Long-Term High-Fat, Low-Carbohydrate Diet
This method involves fat loading, where your diet would consist of
around 60-65% of your total energy needs coming from fat and a low
amount from carbohydrates. This is usually followed over more than
a week, the people that use this strategy believe it benefits them
when training in high endurance and marathon activities.
Fat Loading – Does it Work?
Research shows that a diet high in fat\low in carbs, increases fat
oxidation and the oxidation of glycogen decreases when you
compare it to a low fat\high carb diet. If you compare the
performances of the two diets, you’ll find that your performance
during exercise would have very little difference between them.
Will Long-Term Fat Loading Work?
If you look at the results from short term high fat\low carb diets, you
may be able to determine whether these types of diets would work
long-term. It’s simple, it wouldn’t. In fact, if you follow a diet high in
fat and low in carbs for over four weeks long-term, your exercise
performance would decrease.
The basic principle for any feeding strategy that you abide by, is that
your energy intake should meet your energy output. If your intake
exceeds your output, excess energy will store as body-fat which is
undesired, so try to ensure calories in match calories out.
High Fat, Low Carbohydrate Diets – Why Don’t They
Work?
If fat makes up around 65% of your diet, then the carbohydrate
requirements would be significantly reduced as fat is so energy
dense containing 9 kcals per gram, your carb requirements would
contain a lot less calories than optimal to keep carb stores
sufficiently topped up. You must understand that unlike fat stores,
carbohydrate stores are limited and a reduction in them would affect
performance, with early onset of fatigue.
Making the Calculations
Now that you’ve acknowledged that a high fat, low carb diet doesn’t
compare with a high carb diet in respect to regular exercisers and
athletes, let’s now investigate the calculations of fat compared with
energy contributions made by different elements of your diet.
To calculate these, you must remember the energy contained in
each of the macronutrients; Fat, carbohydrates and protein.
Fat – 9 kcals per 1g
Carbohydrate 4 kcals per 1g
Protein 4 kcals per 1g
On average, men require 2,500 kcals and women 2,000 kcals per
day, to function properly. Depending on activity levels, this can vary
from individual to individual.
Typically, high fat low carb diets contain approx. 65% fat, 10%
protein and 25% carbohydrates. If total energy requirements for men
is 2,500 kcals, then 65% of this must come from fat. So, let’s do the
math.
65 ÷ 100 x 2,500 = 1,625 kcal from fat
Then we divide this by the number of kcals per grams of fat.
1,625 ÷ 9 = 181 g of fat
Then calculate the same for protein and carbohydrates.
Protein 10 ÷ 100 x 2,500 = 250 kcals from protein
250 ÷ 4= 63g of protein
Carbohydrate 25 ÷ 100 x 2,500 = 625 kcals from carbohydrate
625 ÷ 4 = 156 g of carbohydrate
Let’s do the same calculations for a low fat, high carbohydrate diet A typical low fat, high carb diet contains 25% fat, 10% protein and
65% carbs. You need to calculate how many kcals each food group
must contribute to total energy needs, then calculate how many
grams are needed.
So, continuing with a male’s energy needs of 2,500 kcals per
day
Fat 25 ÷ 100 x 2,500 = 625 kcals
625 ÷ 9 = 69g fat
Protein 10 ÷ 100 x 2,500 = 250 kcals
250 ÷ 4= 63g protein
Carbohydrate 65 ÷ 100 x 2,500 = 1,625 kcals
1,625 ÷ 4 = 406g carbohydrate
Next, let’s compare both energy needs from both diets.
High fat low carb diet
Low fat high carb diet
Fat
181g
69g
Protein
63g
63g
Carbs
156g
406g
2,500 kcals
2,500 kcals
Total energy requirements
Final Thought
You can now see that there are many disadvantages that’re
associated with high fat low carb diets, including gastrointestinal
discomfort, reduced nutritional status because of key food groups
being left out and a reduced immune system leading to long-term
health implications, such as:
Heart disease
Stroke
Breast cancer
Other types of cancer
Research shows that a diet high in fat when preparing for exercise or
other activity, has no direct impact on improving your performance
no matter the strategy. Most cases, a high fat intake can compromise
your performance and have serious health implications if you persist
with the diet long-term.
Although fat plays a vital part for fuel in a diet for regular exercises
and other sports people, it’s important that there’s a balance of all
nutrients. You should take in at least 20-25% of your total energy
needs from fat to improve nutritional intake and to optimize your
overall performance. Don’t forget to limit saturated and trans-fats
also.
The Role Protein Plays in the Diets of Sports People and
Regular Exercisers
Protein requirements of sports people and regular exercisers have
been debated for a while now, we’ll look at why some people may
need more protein than those that’re sedentary, which isn’t
necessarily too much more.
How Much?
It’s surprising to hear that many scientific people are adamant that
long-term exercise and sports participation doesn’t necessarily
increase protein requirements. However, the consensus states that
protein requirements for the individuals participating in the more
intense activities are to be higher. These are recommendations of
the scientific bodies like the American College of Sport Medicine
(ACSM).
Even if you allow an increased protein requirement for the highly
active people, the protein requirements scientists recommend are
considerably lower than the amount everyday gym users and
athletes consume.
There are a couple of reasons why somebody may require higher
amounts of protein than people that don’t exercise.
1. Protein synthesis increases to repair muscles and replaces
muscles proteins that become damaged through exercise.
2. Amino acids are the building blocks of protein which become
oxidized through exercise which produces energy.
The type of exercise we do will affect the amount of protein we need.
We’ll look at endurance training first.
Protein Requirements for Endurance Exercise
When our glycogen stores become low during endurance training,
there’s a breakdown of protein for fuel of up to 15% for energy
production.
Whilst glycogen stores are topped up (high), energy production from
protein becomes less than 5%.
It’s important to prevent muscle breakdown by ensuring your muscle
glycogen stores are topped up before you perform any exercise,
because if you don’t, protein will be broken down for energy use.
Depending on the intensity and duration of the type of endurance
training you’re performing, along with your state of health, you’ll
require approx. 1.1-1.6g protein per kg of bodyweight.
Training at a moderate intensity of below 50% VO2max (under half
of your maximal energy output), your protein needs won’t be
significantly more than the general population recommendations.
Whereas, a more elite athlete would need protein requirements
that’re at the higher end of the recommendation scale.
Protein Requirements for Strength Training
Let’s begin with an example. Tim is like many others, he has a goal
of increasing his overall muscle mass by weight training. He’s been
consuming a high amount of protein, especially from meat, as he
believes this will help him gain strength and muscle. He’s also been
talking to bodybuilders around the gym that inspire this theory, but as
he’s noticed very little and slow results, he’s beginning to question
the theory and wonders if this strategy isn’t as effective as he’d
hoped.
Strength training is generally anaerobic, so carbohydrates are the
predominant fuel and not amino acids (protein). Tim’s carbohydrate
stores are low, and this is the reason why his belief and strategy
aren’t working to build muscle mass. The protein that Tim requires is
more effectively required following exercise, rather than before. He
has a belief that he’ll absorb energy from a high-intake of protein.
Muscle turnover increases immediately following exercise, as does
the acceleration of the breakdown and synthesis of the protein. The
turnover continues 24-hours after exercise, so if his protein intake is
less than he should be consuming (the optimal amount), his desired
strength and increase in muscle mass would be much slower.
Tim gets the help of a nutritionist to resolve his concerns, he learns
that for bodybuilding/strength training, he must increase his protein
intake more than he’d have to, compared with endurance training.
This works on the same principle when you’re a beginner to
exercise, or only train a few times per week and even during a sharp
increase in training volume.
Therefore, for bodybuilders, the recommended daily intake of protein
is approx. 1.6-2g per kg of bodyweight.
The Key to Achieving Tim’s Goals
Tim understands that the only way he can increase overall strength
and size of his skeletal muscles, is with combination of an
appropriate protein intake and combining it with resistance or
strength training. A high-intake of protein won’t by itself result in an
increase in muscle size and strength, Tim requires protein to prevent
muscle damage and to resynthesize protein, helping to build muscle
post-exercise. He also needs a sufficient amount of carbohydrate to
provide him with the energy to fuel exercise, so it’s important that he
consumes the right amount of each macronutrient, instead of taking
in as much protein as possible.
Protein Requirements for Intermittent Sports
Unlike the world of bodybuilding, protein requirements aren’t
discussed all that much for participation in intermittent sports such as
MMA, Football, Basketball or Dancing, so only a limited amount of
research has gone into the protein requirements for a given sport.
Research taken out on football players protein requirements,
recommend that 1.4-1.7g per kg of bodyweight should be consumed
daily. Also, it’s recommended that for other types of intermittent
sports, the exact amount required depends on the intensity and
duration of the activity or sport.
How to Calculate Daily Protein Requirements
Exercise type
Daily protein requirements (g)
Endurance – low to moderate intensity
1-1.2
Endurance – moderate to high
1.2-1.6
Exercise of intermittent nature
1.4-1.7
Strength & power training
1.6-2
Grams per kg bodyweight
The table above shows the protein intake guidelines we’ve been
discussing and provides an accurate starting point for you when
calculating your protein requirements.
Let’s put this into practice by estimating the protein needs of an 80
kg endurance athlete that takes part in moderate to high intensity
exercise. Looking at the table above, you can see that their protein
requirements are in the range of 1.2-1.6g per kg of bodyweight.
Calculation
To calculate his protein needs, you simply multiply his bodyweight by
the bottom end of the range and then the top end. So, the calculation
would look as follows;
80 (bodyweight in kg) x 1.2 = 96g (bottom end of range)
Then for the upper end of range – 80 x 1.6 = 128g
Therefore, his intake of protein as an endurance athlete taking part
in moderate-high intensity, should consume between 96-128g.
You must remember that your protein intake should be no more than
20% of your total energy needs, so if you calculate that it’s more
than 20% when working out approximate figures of what you should
be taking in from each macronutrient, adjust as necessary.
Although the protein requirements we’ve just calculated are within
range, it doesn’t necessarily mean you need to rush and increase
your intake, as it’s possible that your intake is already sufficient
enough. Sports people who’re highly-active and who’re regular
exercisers, have higher than average energy needs, so will therefore
require higher than normal protein needs.
The Importance of Protein Consumption Timing
Not only is it important for athletes and regular exercisers to
consume the correct amount of protein, but the timing can be crucial
to your gains as it determines the amount of balance between both
the breakdown and synthesis of muscle-protein.
The IOC consensus states that foods or snacks that are packed with
high quality proteins, should be regularly consumed throughout the
day as part of your daily total protein intake. It’s also just as
important post-workout to take in quantities sufficient enough to
maximise muscle mass and repair damaged tissues.
Ingesting foods and drinks post-exercise that provide 15-25g of
quality protein, will help maximise the protein synthesis that
underpins the above goals.
Don’t Forget Carbohydrates
There are tremendous benefits to combining protein with
carbohydrates post exercise, as it increases insulin levels in the
blood which reduces the effects of protein breakdown.
Can You Consume Too Much Protein?
Even if you take part in strength training 4 times or more per week,
you can still take in too much protein than required. If you consume
more protein than you require, there can be serious health risks as
the extra protein doesn’t quite convert into muscle.
Some of the health risks of protein overconsumption include:
1. Dehydration – eventually excess nitrogen is excreted from
the kidneys in your urine. This then puts a strain on the
kidneys causing them to work harder and then they require
greater amounts of water.
2. Kidney problems – There have been many studies over the
years about how excess protein intake could damage the
kidneys long term. This theory is because of the strain on the
kidneys which causes increased nitrogen excretion. Although
this theory sounds very convincing there is no facts or
evidence to state that it’s true if you have normal functioning
kidneys as you should have no problem excreting the excess
nitrogen. It would be wise though to keep a close eye on your
intake if you already have existing kidney problems.
3. Calcium losses – losses in calcium through urine appears to
result from high protein diets. This can cause osteoporosis
and low bone density down the road and especially in women
that are more susceptible to those conditions. So ensure your
calcium intake is optimized if you are following a high protein
diet.
4. Atherogenesis – which is a formation of abnormal fatty acids
or lipid masses in the arterial walls. You should be rather
particular in the type of lean meats you consume for protein
because if your diet is rich in lamb, pork and cheese, you risk
consuming too much saturated fat which encourages
atherogenesis and eventually heart disease as these foods
are all high in fat. Instead you should consume lean meats,
poultry, oily fish and plant proteins to reduce the risk of
atherogenesis.
Supplements – Do They Work?
Research and surveys have been taken out on the following
supplements to prove their effectiveness:
BCAA’s – claim to aid in muscle growth, prevent muscle
breakdown during exercise, reduces fatigue, aids recovery
and fuels endurance exercise sparing muscle glycogen.
Sodium Bicarbonate – claim to delay the onset of fatigue
improving high intensity exercise performance.
Boron – claim to improve bone density, strength and muscle
mass.
Caffeine – claims to improve overall performance and
alertness.
Carnitine – claims to enhance fat oxidation improving
endurance capacity increasing fatty acid availability to
exercising muscle cells and also aids in weight loss.
Chromium Picolinate – claims to have an effective role with
insulin action which is thought to help build muscle mass and
aid growth adaptations to exercise.
Coenzyme Q-10 – claims to enhance energy production
through its aids in the electron transport chain. It is also
thought to serve as an antioxidant which reduces exercise
induced free radical damage.
Conjugated Linoleic Acid – claims to improve body
composition by creating weight loss.
Creatine – claims to increase protein synthesis, strength
improvement and a reduction in fatigue.
Glutamine – claims to spare protein during intense exercise
preventing muscle breakdown and aids in lean muscle tissue
growth and improves immune function.
Medium Chain Triglycerides – source of fat for energy during
exercise so it I supposed to spare carbohydrate stores
prolonging fatigue.
ZMA (zinc monomethine aspartate and magnesium
aspartate) – claims to boost testosterone levels, improve
recovery and increases strength and muscle growth.
Banned Substances
Ephedrine – claims to enhance alertness and the level of
physical activity through enhancement of stimulation,
enhanced motivation and focus to train more intensely.
Stimulates metabolism which increases energy expenditure
and promotes weight loss.
Prohormones (Androstenedione; androstenediol and
norandrostenedione & DHEA) claims to enhance strength,
power and lean muscle tissue. A stimulant to produce
testosterone which increases muscle mass, aids in recovery
from strength training.
What Works?
Research has found that from all the above reviewed supplements,
there are only four proven to be effective:
1. Ephedrine – although it’s a banned substance and has many
bad side effects including rapid and abnormal heartbeats
along with many bad health implications.
2. Sodium bicarbonate - evidence suggests it’s effective in
improving high intense exercise performance.
3. Creatine – Improves performance in short explosive
anaerobic bursts such as sprinting and increases repetition
rate. Improves recovery and muscle growth.
4. Caffeine – evidence is shown that it improves overall
performance but not so much short burst activities. Improves
alertness, focus and concentration throughout exercise.
Side Effects of Caffeine
Caffeine can be a great ‘supplement` to include in your diet to boost
training sessions to the next level, although it can produce quite a
few negative side effects such as the following:
Irregular heart rhythms
Headaches
Trembling
Anxiety
Insomnia
Dehydration
Negative impact on creatine loading
And even gastrointestinal bleeding
People who are sensitive to caffeine are best advised to avoid
caffeine altogether, as long-term use could produce unwanted health
concerns such as hypertension, bone mineral loss and a potential
rise in blood cholesterol. The consensus suggests that this isn’t the
case but if you’re an individual that has pre-existing or a family
history already of the above conditions, it may be wise to reduce
your daily intake or avoid caffeine all together.
If caffeine is used only in moderation and you already have a healthy
diet and consume plenty of fluids, then you’re unlikely to become
dehydrated and experience diuretic effects.
To improve your performance, it’s best to consume approx. 2-3mg
per kg of bodyweight. So, for an individual of 80 kg you could
consume between 160-240mg which is approx. 1-2 cups of coffee
(filtered) or an energy drink.
Research has proven that when you’re following a creatine loading
strategy, consuming caffeine can completely counteract any effect
from creatine. Therefore, athletes should avoid any drinks or foods
containing caffeine for approx. seven days before starting a loading
strategy.
Caffeine is absorbed quickly through the small intestine and peaks in
the blood stream approx. 30-60 minutes after ingestion, therefore, if
you consume a supplemented sports drink containing caffeine
around 60 minutes before exercise, it can have several positive
effects on your performance, but this can be achieved by the
carbohydrates in the drink alone.
How to Create a Homemade Sports Drink
Isotonic
Hypotonic
Isotonic
drinks
contain
a
similar
concentration of sugars and salt as the
human body. They quickly replace lost fluid
through sweating and supply a generous
amount of carbohydrates. Isotonic sports
drinks are preferred by most athletes that
include middle and long-distance runners
or team sport individuals.
Hypotonic sports drinks contain a
concentration lower in salt and sugar than
the human body. They quickly replace
fluids lost from sweating and are more
suited to athletes who require fluids without
a carbohydrate boost such as gymnasts.
500ml water
500ml fruit juice
Pinch of salt
How to Create a Diet Plan
750ml water
250ml fruit juice
Pinch of salt
We’ve already looked at how to break down carbohydrate, protein
and fats above, but here’s a quick recap.
James attends the gym 4-times a week for an hour per session and
follows a strength training programme. He works in an office which is
sedentary, he weighs 78 kg and his total energy needs are 2895
kcals per day. If we refer to the eat well plate the following would be
James’s individual total energy requirements:
Protein = 434 kcals\109g
(Protein 15% - 2895 x 0.15 = 434 kcals ÷ 4 = 109g)
Carbohydrates = 1592 kcals\398g
(Carbohydrate 55% - 2895 x 0.55 = 1592 kcals ÷ 4 = 398g)
Fat = 868 kcals\96g
(Fat 30% - 2895 x 0.30 = 868 kcals ÷ 9 = 96g)
Exercise Specific Calculations
As James regularly attends the gym and his goals are to build
muscle and lose fat, he needs to make sure he consumes the
correct amounts of protein to repair, rebuild and increase muscle
mass. He also needs to take in enough carbohydrate to ensure he
refuels glycogen stores ensuring he has enough energy to fuel
exercise.
As James attends the gym 4 times per week, his protein
requirements are between 1.6-2g per kg bodyweight.
Exercise type
Daily protein requirements (g)
Strength & power training
1.6-2
Let’s calculate his protein requirements first:
1.6 x 78 = 125g x 4 = 500 kcals
2 x 78 = 156g x 4 = 624 kcals
Protein requirements = 125-156g or 500-624 kcals
We know that James shouldn’t consume more than 20% of his total
energy requirements from protein alone, so let’s calculate his protein
intake limit.
Protein limit – 2895 x 0.20 = 579 kcals ÷ 4 = 145g
Therefore, James should not consume more than 579 kcals of his
total energy needs, we can see at the bottom end of his estimated
intake is 500 kcals, so this should be more than enough.
Protein requirements = 125g\500 kcals
Next, let’s calculate his carbohydrate requirements:
Activity level
(number of hours of moderate intensity
exercise of sports)
Grams of carbohydrate / kg bodyweight
3-5 hours per week
5g per kg bodyweight
James exercises for four hours per week, therefore, to calculate his
requirements we make the following calculations:
Grams of carbohydrate x Bodyweight (kg)
5 x 78 = 390g x 4 = 1560 kcals
Let’s compare this to his requirements calculated from the eat well
plate.
2895 x 0.55 = 1592 ÷ 4 = 398g
So, if we compare the two you can see that his carbohydrate
requirements estimated by his activity levels are more than enough.
Carbohydrate requirements = 390g\1560 kcals
Now let’s calculate his fat requirements:
The first thing we should do is to subtract James’s protein and
carbohydrate requirements in kcals from his total energy
requirements.
500 + 1560 = 2060 (protein and carbohydrate requirements
combined)
Now we need to subtract this from his total energy requirements –
2895 kcals
2895 – 2060 = 835 kcals ÷ 9 = 93g
Let’s compare this to his requirements we calculated from the eat
well plate
2895 x 0.30 = 868 kcals ÷ 9 = 96g
So, if you compare the two you can see they are virtually the same
and the estimated amount is more than enough.
Fat requirements = 93g\835 kcals
Let’s add up all the individual requirements in kcals to ensure they
total up to your energy requirements.
500 + 1560 + 835 = 2895 kcals (total energy requirements)
Now that you know that all his estimated requirements add up to his
total energy requirements you have your energy requirements ready
to customise your diet plan.
Protein requirements – 125g\500 kcals
Carbohydrate requirements – 390g\1560 kcals
Fat requirements – 93g\835 kcals
The next stage is to create a diet plan template.
Food product
Protein
Carbohydrate
Fat
Grams
Kcals
Total Kcals
Now you know the requirements from each macronutrient, it’ll be
much easier to pick out foods and create meals. Simply search for
foods online or that you know the value of that you want to include in
your diet and take note of their nutrition information and ensure all
grams add up to your requirements of each macronutrient.
Remember that for every gram of;
Protein there are 4 kcals
Carbohydrate there are 4 kcals
Fat there are 9 kcals
You’ll need to multiply each macronutrient in total grams by their kcal
value to get the total kcals for each of the macronutrients. To simplify
things, below is an example diet plan with a breakdown of each food
and their values for James.
Food product
Protein
Carbohydrate
Fat
2 eggs
10g
0.7g
10g
50g turkey breast
8.5g
2.1g
0.8g
50g chicken fillet
skinless
10.9g
0.2g
1.6g
Whey protein shake
23g
5g
0g
60g salmon
12g
0g
13g
11.5g
5.1
6.4g
6g
24g
2g
6g
24g
2g
4g
3g
8g
1tbsp peanut butter
0.3g
14g
0.2g
Apple
0.5g
27.2g
0.5g
6g
69g
2.7g
1.8g
6.6g
0.3g
1.6g
12g
2g
0g
26g
0.2g
7g
83.7g
0.8g
1g
5g
0g
7.8g
32g
3.9g
5g
7g
14g
100g natural yogurt
5.2g
7g
1.5g
2tbsp organic honey
0g
34.6
0g
2g
9g
15g
Grams
125.1g
397.2g
84.9g
Kcals
500.4
1588.8
764.1
150g cottage
cheese
X2 slices whole
wheat bread
X2 slices whole
wheat bread
250ml orange juice
300g brown rice
100g broccoli
X2 slice of white
bread
2tbsp jam
300g white rice
100g mixed peppers
50g muesli with
skimmed milk
Mixed nuts (28g)
100g Avocado
Total kcals
2853.3
Meal Plan Example
Time
Meal no.
Meal
7:30am
1
X2 whole wheat slices toast with 100g avocado, 2 scrambled
eggs, 1tbsp peanut butter, 1 apple and 250ml orange juice.
10:00am
2
28g mixed nuts, 100g natural yoghurt and 2tbsp organic honey.
13:00pm
3
X2 whole wheat slices bread, 50g turkey, salad and a low-fat
dressing.
16:00pm
Preworkout
300g brown rice, 50g chicken fillet, 100g broccoli and a low-fat
dressing.
18:30pm
Post
workout
Whey protein shake, x2 slices white bread with 2tbsp jam
19:30pm
6
300g white rice, 60g salmon, 100g mixed peppers and a low-fat
dressing.
22:00pm
7
50g muesli with skimmed milk and 150g natural cottage cheese.
Try to consume between 2-3L water per day
40 dietary tips to shed body fat and reveal
your abdominals
1. Avoid Eating Simple Carbohydrates
Avoid simple carbohydrates like white bread, white potatoes, fizzy
drinks and table sugar. Fast digesting carbs spike insulin which
brings the fat burning process to a halt, which encourages fat
storage, particularly on top of your abdominals. Instead reach for
slow digesting complex carbs such as whole wheat, rye, sourdough
breads, oatmeal, sweet potatoes, fruits, vegetables, legumes, brown
rice etc.
The only exception to eating simple carbs here, is within 1-hour postworkout, where your muscles will soak them up putting them to work,
helping to boost muscle growth and recovery.
Your body is like a sponge after vigorous exercise, it’s primed to
accept simple carbohydrates. After exercise, you need to replenish
your glycogen stores as quickly as possible after being depleted, I
suggest you take this opportunity to enjoy a small portion of simple
carbs as they won’t be stored as fat.
2. Don’t Stop
We’re taught to train in a typical specific repetition range such as 1215 reps per set, but when performing abdominal bodyweight
exercises you can’t alter the weight to achieve the same
predetermined number of reps. Rather than doing hanging leg raises
or crunches for a set number of reps, try to achieve as many reps as
possible until you reach failure.
3. Add Weight to Your Exercises
Many people tend to think that their abdominals will appear thick and
blocky if they perform weighted abdominal exercises, but this isn’t
necessarily true as they are muscles just like the biceps. To stand
out, abdominals need definition and separation, for optimal
abdominal development, perform weighted movements in the 8-10
rep range.
Treat your abdominals like any other muscle, when you can achieve
10 reps at a certain weight, increase the weight. Set a goal that you
want to lift a certain amount of weight and achieve a set number of
reps, once you’ve achieved that goal switch the exercise to shock
your abdominal muscles to keep them guessing. Aim to change the
exercise every 4-6 weeks, for example, weighted crunches for 6
weeks achieving a goal of 10 reps at 10kg and then switching to
weighted leg raises. Repeat the process.
4. Train Your Abdominals at the End of Your Session
When you use compound exercises like squats, deadlifts or the
clean and press you can be sure your abdominals are getting a good
workout too.
Research suggests that when weight lifters trained abs before
squats, they achieved less reps than they did performing them at the
end of their session. The reason for this is because the abdominals,
transverse abdominals and oblique’s all work together to stabilise the
core, allowing you to produce a greater force.
Obviously training abs first will fatigue them, which in turn lessens
the core stability and weakens your base as well as your ability to
produce greater force.
5. Vary the Speed
Varying your repetition speed from slow and controlled to quick and
explosive, will allow you to utilize more of the fast twitch muscle
fibres which helps you to build power, strength and size.
Scientists tested the muscular activity of an individual’s abdominals
external/internal oblique’s and spinal erectors while they performed
crunches of a rep range of up to 4 seconds, 2 seconds, 1.6 seconds,
1 second or as fast as possible. Reports suggest that as the
repetition speed increased so did the activity of all 4 muscles. The
greatest boost occurred in the person’s external oblique’s, which are
hardly involved in the crunch itself at a lower speed but had
increased by more than 6 times at the fastest speed.
Fast explosive reps will recruit more muscle fibres in the midsection,
also turn the crunch each side which targets the rectus abdominis
into an effective oblique exercise.
6. Keep Your Sodium Intake Low
One of the first of many changes you can make to your diet, is to
lower your salt intake.
Sodium will quickly add water retention to your abdominal region.
You may have noticed if you’ve eaten a meal high in salt the
previous night, that your abs appear bloated the following morning. It
may not take long to see the visual effects, on the upside, as you
reduce your sodium intake, the same principles follow’s, as you’ll see
immediate results.
Reducing your salt intake is an effective way to look leaner.
7. Wake Up to Water
During the night your muscles undergo a significant repair process
and require rehydration first thing in the morning.
Developing a wake-up routine can be very beneficial, try drinking 3
glasses of water each morning preferably lukewarm with honey and
lemon. The combination of honey, lemon and water, encourages the
elimination of bad hormonal toxins that contribute to fat deposition,
it’s also beneficial for all around muscle development.
One of the most important benefits is that it helps to kick start your
metabolism, this helps to overcome the dormant phase that occurs
during mornings that you aren’t burning as many calories.
8. Eat a Heavy Complex Carb and High Protein
Breakfast
Research suggests that people who skip out on breakfast are more
likely to become overweight and obese than those who consume a
heavy complex carb and high protein breakfast, that helps to keep
them fuelled until lunch.
A fulfilling breakfast rich in protein and complex carbs is vital to
ensure that you don’t indulge in snacks throughout the day, which
helps your calorie consumption remain restricted.
Rather than eating protein bars and other low-fat supplements,
eating natural is always your best option. Create a wholesome
nutritious breakfast and include foods such as whole wheat breads,
eggs, low fat milk and combine that with some green leafy
vegetables and fruit. Try to eat your breakfast within 1 hour of waking
up.
9. How often should you train your abs?
You should treat your abdominals like all other muscle groups, as
they also need sufficient rest to recover and grow stronger. Perform
abdominal exercises 2-3 times per week after your sessions to avoid
overtraining. Core exercises including the plank, wood chops with
cables and abdominal roll outs are all very effective variations to
include in your routine. I generally train my abs for no longer than 1520 minutes after a tough workout. To see consistent results and
avoid overtraining aim to vary the exercise and intensity.
10. Switch it Up
Each time you perform abdominal exercise, switch it up by using
diverse types of isolation or add weight performing lower reps or
perform hanging leg raises as fast as possible to avoid hitting a
plateau.
Don’t neglect your abdominals, ensure you always include some
type of isolation exercise and maybe perform a mixture of modes
during any one session. For example, 3 different modes would be
free weight explosive exercises, isolation exercises using a cable
attached to a machine, or weighted exercise.
As mentioned above, it’s wise to switch your abdominal sessions up
every 4-6 weeks, it’s also very beneficial to make use of all 3 modes
mentioned above in any one session.
11. Avoid Meat High in Saturated Fat
Consuming the wrong types and quantities of fat, will encourage
your body to store fat rather than it being burned for energy and
used for essential cell building activities. Your body needs fat to be
used, not stored!
Fatty foods like red meat, butter and whole dairy are saturated fats,
these are known as bad fats, because they contribute to weight gain,
increase the risk of heart disease, stroke, diabetes and even more.
Limit red meat, beef, steak, pork, bacon and processed meats, as
they’re all high in fat. Bad fats can be remembered by the fact that
they come from animals, they also come from plant oils that are
liquid at room temperature. This rule is not perfect as many good fats
are liquid at room temperature too, but following it ensures you’ll
error on the side of caution.
12. Less Sugar, More Protein
Sugary substances provide high calories and very little energy
compared with other foods, although, they may look and sound
tempting as part of a meal or snack. Whole grains and eggs packed
with protein will fuel you with energy and a feeling of fullness. Ensure
your breakfast contains very little sugar.
13. Eat Lean Sources of Protein
Depending on your body type, you require no more than 1.5-2g
protein per kg bodyweight, any excess will store as fat. The best
sources of protein are tinned/fresh tuna/salmon, skinless chicken
breast, turkey, eggs and other types of fish. Per 100g, most types of
meat provide between 23-30g of protein.
14. Don’t Consume Too Much Protein at Any One
Sitting
Protein requires a lot of stomach acid to be broken down properly.
Many people claim that any one person can only absorb around 2030g protein at any one meal sitting.
Research suggests that a meal that contains 30g protein, boosts the
muscle building activity by 50%. You can find this amount of protein
in a 100g chicken fillet or a lean quarter pounder of beef.
Further research found that increasing the amount of protein didn’t
create a bigger boost in muscle synthesis, as people who consumed
up to 90g protein during one sitting experienced the same benefits
but with added gas causing them to bloat. This happens because the
body can take a lot longer to digest protein compared with fruits,
beans, lentils and vegetables.
15. Eat More Fibre
Fibre is a type of carbohydrate that your body cannot absorb or
digest, so don’t concern yourself too much with burning it off. When
you’re trying to control and maintain your weight for washboard abs,
including fibre in your diet is an absolute must.
Include more whole grains and wholemeal brown foods in your diet
and save simple carbs for post workout.
Fibre helps slow down the digestion process and the absorption
process of other carbs, lowers cholesterol, helps to prevent
incontinence, regulates healthy blood sugar levels and prevents you
from overeating as it makes you feel fuller for longer. The
recommendations for women are to consume 21-25g of fibre per day
and men 30-38g respectively.
16. Eat Until You’re Satisfied
Eating until you’re satisfied and eating until you’re full are not the
same thing. It’s important to understand the difference so you can
learn to stop eating once you’re satisfied. Try eating several meals
spread throughout the day and ensure everywhere you go you take
a healthy snack with you.
17. Expend More Calories Than You Consume
Before you can reveal your abdominals, you need to reduce the
layer of fat covering them.
Abdominal exercises will certainly tone the muscles, but they won’t
get rid of fat any faster.
You need to consume a certain number of calories each day to
sustain basic bodily functions such as breathing and cell production,
this number is referred to as your basal metabolic rate BMR. The
number of calories you need to maintain your weight in addition to
BMR will be determined by how physically active you are each day.
As an example, a sedentary female aged 31 should consume around
1,800 calories per day to maintain her weight. If she is then active,
her calories need to increase to 2,200 per day. If its weight you’re
trying to lose, then you need to create a deficit where you expend
more calories than you take in. The best way to do this is to follow a
healthy low-calorie diet and exercising 4-5 times per week for 45+
minutes.
18. Chew Your Food More
Chewing kick starts the digestive process and in turns speeds up the
release of gut hormones that are linked with the feeling of fullness.
Studies suggest that people who chew their food 40+ times, ate less
than those who chewed only 15 times.
Chewing food until extremely soft is a fantastic way to prevent
bloating, try to take time to enjoy your food, allow yourself at least
20-minutes each sitting.
Limit water with meals and any other beverages to improve
digestion, minimise water intake up to approx. 15 minutes before you
consume a meal and for two hours after. This gives your digestive
tract the best chance to digest your food.
Remember we are not so much what we eat, as we are what we
digest.
19. Eat as Organic as Possible
Much of your diet should consist of foods that are organically grown
and free of chemicals.
Refer to the list below to help you stock up your cupboards and
fridge with abdominal friendly macronutrients.
Proteins
Select from lean sources such as skinless chicken breast/fillets,
turkey fillets, eggs, tuna, salmon, other fish sources and very lean
pork.
Try to limit red meat, lean beef and lamb to only once per week. If
you’re vegetarian be sure to include plenty of nuts, seeds, legumes
such as beans, lentils and chick peas.
Fats
Fish, nuts (walnuts/almonds/pistachios) flaxseed, olive oil and
avocado.
Complex carbohydrates
Wholemeal, wheat, barley, rye, oatmeal, brown rice, sweet potatoes,
yams and squash.
Fibrous carbs
Include mass varieties of green leafy vegetables such as green
beans, broccoli, asparagus, sprouts, cabbage, spinach, artichokes,
peppers, celery, mushrooms and more.
20. Don’t Cut Out all Fats
Fat is necessary to include and consume in your everyday diet. The
need to avoid certain fats may seem obvious, but how you go about
avoiding them is not. The key is to eat the right types and quantities.
Consuming the right types of fat will cause your body to store them
rather than being burned for energy which encourages a layer of fat
over the abdominals, giving you that smooth look. Fatty foods like
whole dairy, red meat and butter are saturated fats and are known as
bad fats as they not only contribute to weight gain, but also
encourage the risk of heart disease, diabetes, stroke and more.
Include a moderate amount of good fats in your diet. Good fats are
known as unsaturated fats, include foods such as fish, nuts and olive
oil in your diet. These fats eaten in moderation can help you to lose
weight, reduce cholesterol levels and heart disease. Limit your fat
intake to 20% of your total energy needs and ensure your saturated
fat intake is less than 7%.
21. Study the Eat Well Plate
The eat well plate is a valuable tool that you can use to determine
what you should include in your diet and is a visual representation of
how different foods contribute towards a healthy balanced diet. It’s
based on the five main food groups, carbohydrates, proteins, fats,
fruits/vegetables and milk/dairy foods. If you require special dietary
needs or are under medical supervision, you may want to contact
your GP or Dietician to consider whether the eat well plate is suitable
for you. Generally, the eat well plate consists of carbohydrates
(33%), fruit/veg (33%), protein (12%), milk/dairy products (15%) and
fats/sugars (7%). The eat well plate represents the overall balance of
a healthy diet, not the balance of any one specific meal. The plate
model has been tested with consumers and health professionals
extensively. The size of the segments for each of the food groups is
consistent with the government recommendations for a diet providing
all the nutrients needed for a healthy adult and child over the age of
two.
22. Limit Alcohol
There’s nothing to be gained when it comes to your diet and exercise
from drinking alcohol, as it’s another one of those foods that fall into
the category of empty calories with a mixture of sugar, carbohydrates
and ethanol. In fact, alcohol isn’t really a food at all, neither of these
ingredients will help you in developing muscle tone, it’ll worsen your
efforts to build both tone and definition.
Much of the time, drinking is accompanied by eating and we all know
we don’t make the most intelligent decisions when under the
influence. This in turn leads to irrational decision making which can
affect the choice, type and quantity of foods we consume. If we
endure a hangover we often crave an appealing breakfast to make it
much easier to deal with. It’s fine to indulge on occasion, try to opt
for wine or a similar beverage lower in sugar and carbohydrates. Try
to limit the amount you consume and remind yourself the sacrifices
you make are worth the rewards.
23. Have ‘Cheat Meals,’ not ‘Cheat Days’
Instead of having a cheat day, it’s more beneficial to have 2-3 cheat
meal or snacks throughout the week. It’s ideal to follow 90% of your
diet plan and include a few cheat meals or snacks to stay sane.
Cheat meals are only meant to satisfy your taste buds, not to stuff
yourself like you’re at a buffet. A cheat meal does not constitute an
entire day of cheating, it is wise to follow the 90/10 rule, as the 10%
being cheat meal/snacks will never disrupt you from becoming
ripped, toned and shredding fat. 90% of the time you should eat
specifically to your diet plan to achieve your goals and 10% of the
time indulge in foods that aren’t on the diet plan.
Again, consuming cheat meals this way will not derail your fitness or
fat loss goals. During your post workout window period is the best
time to consume a cheat meal or snack, instead of storing it as fat it
stands a greater chance of being utilized by your muscles. Your
muscles can still soak up a lot of extra carbohydrates without them
being stored as fat even with a low intensity workout.
24. Avoid Fizzy Drinks
Soft drinks like Cola, Pepsi, Mountain dew and the many others, may
taste great, but they offer your body no nutritional benefits at all.
These types of drinks dehydrate your body which encourages you to
drink more, as they’re simply empty calories full of sugar and salt. If
a drink contains a lot of sugar, then don’t buy. Instead, reach for
water or flavoured water, beware of the sugar content though,
skimmed milk is great too. Water is the best source we have to
rehydrate our body, it’s free too! If you can’t stand the taste of water,
you can purchase a filter for a small fee to improve the taste or add
low sugar fruit juice to it.
25. Don’t Chew Gum
Many people chew gum to reduce their cravings for unhealthy foods,
but research suggests that chewing gum can increase your intake of
junk food. When you chew gum it reduces hunger, motivation to eat
and even how much you end up consuming. People who chew gum
are less likely to consume foods like fruit and nutritious meals when
compared to none gum chewers. They are instead motivated to
consume junk food like sweets and savoury foods that have a high
sugar, salt and fat content. The main reason for this is likely due to
the minty flavour in the gum, making fruit and vegetables taste bitter.
Chewing gum causes you to swallow excess air, which then
contributes to abdominal discomfort and bloating, like irritable bowel
syndrome which you must avoid to reveal those washboard abs.
When we chew gum, we send our body signals that food is about to
enter our body, enzymes and acids then become active, and
released but without the food it intends to digest. This process can
cause an over production of stomach acid, when you do eat food, it
compromises your ability to produce sufficient digestive secretions
and in turn bloats you. You may also experience gastrointestinal
discomfort producing problems such as diarrhoea from artificial
sweeteners found in chewing gum.
26. Keep Dairy Intake Low
Keep dairy intake low as its high in fat, even if it says quite the
opposite. The food industry refers to dairy as “vanishing calorie
density,” which means that dairy, which is high in calories, and fat, is
not perceived by the body of containing much of either, a similar
occurrence that junk food suffers from. Your body thinks it has only
taken in a few calories when in fact, it has taken in a fair few.
Another problem with milk is that it can contain ingredients that are
not good for you over time, keeping this in mind, you don’t need to
cut out dairy entirely as it does have many other benefits.
27. Avoid Commercial Breakfast Cereals
All cereals including the ones that are marketed as being healthy,
are all processed foods. Your best choice of cereal that are not
processed are the old gold steel cut oats. Cereals are processed to
make them last longer, giving them longer shelf life and this process
also makes it easier for you to digest. The processing kills many of
the grains nutrients, whole grain is forced out at a very high pressure
and temperature transforming its shape, then the products are
sprayed with a coating of sugar and oil to keep it crunchy when milk
is added. It’s best to skip cereals, reach instead for whole grains,
steel cut oats, muesli and fruit as they’re the least processed. You
can spice up bland cereals by adding fruit, nuts, honey and plain
yogurt. Whatever you do, don’t skip out on breakfast, you can opt for
alternatives such as eggs, veggie omelettes, whole wheat toast,
granola and plain yogurt.
28. Get a Sufficient Amount of Sleep
One of the best things you can do for your body is to rest for longer.
Studies on more than 68,000 people found that those who slept less
than 5 hours each night, were 5.4 pounds heavier and a lot more
likely to become obese than those who slept an average of 7 hours
or more. Just one night of inadequate sleep can increase the activity
in your brains reward system mainly regarding food.
Another study found that people who had insufficient sleep took in an
average of 220 more calories each day than those who had
adequate sleep. Unplug the TV in your bedroom or put it on a timer,
aim to get 8 hours sleep per night and settle for nothing less than 7
hours. Research suggests that the chances of an early death are
significantly higher by 12% if you’re a habitual short sleeper.
29. Always Prepare Your Meals for Work
You need to keep your body satisfied and well fed throughout the
day without overindulging. I always pack my meals wherever I go
and take the contents inside very seriously. Packing your lunch
should be as important to your ritual as taking a shower. By
preparing your lunch box with the following contents you’ll provide
your body with the nutrients it requires, so you’ll able to exercise no
matter what time. To ensure you feel full and satisfied, include these
energy packed foods in your lunch box: An apple for your morning
snack, a few slices of low fat cheese or a couple of boiled eggs to
eat with the apple, two slices of wholemeal bread with salad, 100g
lean meat, a pint of skimmed milk or a pre-mixed protein shake for
an afternoon snack.
30. Eat a Snack Before Going to a Restaurant
Eating a 200-calorie snack that contains no less than 15g protein
before a big meal at a restaurant, will cause you to eat less,
therefore, cutting your total calorie intake with fewer hunger
hormones circulating and a gut full of satiating protein. Try eating an
apple with a few slices of low fat cheese, or a whey protein shake.
31. Eat Beans in Moderation
Beans are vegetables packed with considerable amounts of fibre,
protein and antioxidants, but they can also lead to bloating. This is
known as bean bloat, which is very similar to being lactose
intolerant, the primary cause for bloating is undigested
carbohydrates. Beans packed with high fibre and whole grains cause
bloating as they decompose in the gastrointestinal tract and causes
gas which is a normal bypass of the digestive process. It’s
associated with bacteria in the colon that breaks down nutrients that
were not absorbed by the small intestines.
The key to eating beans is to eat them in moderation, never in
excess. Only eat fresh beans as processed versions have elevated
levels of salt and sugar. Legumes are best as they’re smaller, lighter
in weight and lower in fat. Peas, chick peas and lentils are all good
choices of beans.
32. Don’t Skip Out on Resistance Training
Running on the treadmill with its calorie counter may seem like the
best fat loss option, but don’t be fooled. As you become more
efficient at running, you’ll be able to run for a lot longer but the fewer
calories you’ll burn. Running long distances time and time again,
may dampen your enthusiasm and take a physical toll on your body.
It can become very boring which causes many people to give up or
burn out. Instead include some resistance training 2-3 times per
week, this type of training offers you that metabolic boost needed to
burn fat.
33. Drink Plenty of Water
Always ensure your body is well hydrated to avoid water retention,
as this will lead to a much smoother look. I advise you to drink at
least 3L of water per day, water is helpful to your diet as it is an
appetite suppressant, but it will not affect the enjoyment of your
meals. If you’re prone to snacking or a reckless eater, reaching for a
tall glass of water can do you a favour. Water won’t kill your hunger
pains when you’re hungry but combining it with 5-6 small meals per
day is an awesome combination. We need water constantly, it’s
crucial to our growth, development and is the cleanest, healthiest
drink we can consume. The more water you consume the more it
has a psychological impact on you. You’ll simply feel healthier, you’ll
make a conscious decision to drink and eat less junk, fewer sugary
drinks and chug down more of the good stuff.
34. Avoid Salad Dressing
If you’re trying to tone your abs and build muscle, then dodge the
salad dressing as it’s usually a solution to poor tasting low quality
lettuce and vegetables. It makes things taste better through
combinations of salt and fat. It’s best to spend your money on fresh
high quality organic vegetables, as they taste better than the
cheaper mass-produced counter parts, meaning you’ll be less
tempted to reach for the thousand-island dressing. A single serving
of thousand-island dressing contains up to 20g fat, if you’re on a
1,400-calorie diet per day, you can only consume between 30-40g
fat, whereas one serving of salad dressing accounts for more than
half of your daily fat intake. If you really can’t eat salad without
dressing, then go for olive oil, balsamic vinegar, lemon juice and
mustard types, avoid dressing that contains dairy and saturated fats.
The key is to taper your intake slowly, overtime, you’ll find that your
taste for a dressing subsides and you may decide after a while you
don’t want to add any at all.
35. Don’t Go Food Shopping on an Empty Stomach
Research suggests that when people go food shopping on an empty
stomach, they tend to load their trolleys with high calorie options,
leading to poor eating throughout the week. Some good advice to
follow is to go food shopping after breakfast on a weekend, if this
isn’t a good option for you then try eating some fresh fruit or
vegetables as you shop.
36. Lift Heavier Weights
If you’re a regular gym user or lift at home, go for the heavier
weights. Research suggests that training with heavier weights not
only burns more calories during workouts but can increase your
sleeping metabolism by around 8% which increases the number of
calories you can burn as you lie on your back. Now 8% may not
seem a lot, but it can add up to 5 lbs per year. As you feel yourself
becoming stronger, don’t be afraid to go heavier, try to push your
limits each time.
37. Eat When You Want
For fat loss we’re told that eating 5-6 small meals spread throughout
the day is the best option. The simple logic is that digestion requires
energy, so spreading your calories over the day with small meals
keeps your metabolism humming and hunger pangs at bay. The
problem isn’t how frequently that you eat, but rather what you eat
that affects the number of calories you burn at meal time. If you take
in around 2,000 calories per day, it won’t matter how many meals
you’ve eaten, the calorie burns you get from digestion will remain the
same. It’s a promising idea to take a week and note down when you
feel hungriest and adjust your eating pattern accordingly. The idea is
to pack each meal with food that provides the best metabolism
boost. Incorporate foods like egg whites, lean meat, water, chilli,
peppers, green tea, calcium (milk, cottage cheese, Greek yogurt),
whole grains, lentils, blueberries, almonds, whey protein, salmon,
spinach, turkey, oats, avocado, asparagus, legumes, poultry and
hemp seeds.
38. Load up on protein
When you skip out on protein during a snack or meal, you’re
practically telling your body that you don’t want to burn more
calories. Protein will help control your blood sugar, reduce hunger,
keep you fuller and will burn a lot more calories during digestion so
that you can still enjoy your favourite foods and stay lean. Plus, the
fact that protein stops the breakdown of muscle and provides the raw
materials for laying down new muscle. You shouldn’t shy away from
carbs either, but when eaten alone, they set off a whole series of
events including insulin levels rising which then causes you to store
more fat and crave more food. Whether you’re eating a meal or
snacking, include some protein and you’ll shed fat. Try a handful of
nuts, Greek yogurt or a stick of string cheese as a snack.
39. Snack Smarter
According to research, the average snack size has increased from
360-580 calories since the 1970’s. The number of meals throughout
the day you consume doesn’t matter, but the size of your snacks
does. Research suggests that the average man snacks twice a day
during a work week, which adds a whopping 500 calories every 24hours due to the snack size. You can see that over the course of the
week this can add up to a pound of fat. To beat your cravings, try to
keep your snack portion size so that it fits into your hand, no matter if
its fruit, almonds, cheese or chicken breast. If it’s too large to fit into
your hand, then it’s probably too much. A good rule of thumb is to
keep calories between 200-300 per snack, with at least 15-20g
protein and around the same for carbs per serving. You can find a
great snack with those nutritional values in a cup of Greek yogurt
and a handful of diced cherries or blueberries.
40. What to Eat Before Bed
Carbohydrate consumption causes a notable rise in the storage of
hormone insulin, which interferes with the breakdown of fat, so avoid
simple carbs right before bed unless you’re hitting the gym close to
the end of the day and load up on slow digesting high quality protein.
Carbohydrate consumption right before bed in the late evening as
your metabolism is winding down, is a recipe for disaster.
Fortunately, slow digesting protein isn’t. Slow digesting protein
throughout the night will provide your body with a steady flow of
amino acids, helping you recover from exercise and maintaining your
calorie burning lean muscle.
Let’s look at a few of the best snacks to consume before bed.
A low carb slow digesting protein shake.
It’s a fantastic way to end the day with a tasty slow digesting protein
shake before bed. To add healthy fats to your drink, throw in some
peanut or almond butter. The best choice of protein to take is casein,
as it has a slower release throughout the night.
White meat.
White meat sources of protein such as turkey and chicken are great
before bed, as they digest slowly and have a very low insulin
release. Also, these sources promote the release of the hormone
glucagon, which assists the body with the breakdown of fat and
carbs within your body to be burned for energy. It’s best to avoid red
meat in the evening as it has a lot higher insulin response.
Cottage cheese.
Cottage cheese is one the best digesting foods to consume pre-bed
time, as it coats the stomach to be assimilated by the body over the
several hours. It also stimulates glucagon release as a protein, just
make sure you’re using plain cottage cheese as the flavoured
choices have many added sugars.
Green vegetables.
Vegetables although contain very little protein, are virtually calorie
free, there advantages are they’re high in fibre and filling. Eating a
bowl full of vegetables at night before bed can kill your late-night
cravings.
Conclusion
Now that you’ve gained an insight to the information used by many
Fitness Trainers across the globe, you can now apply the scientific
formulas and strategies, to guarantee results.
If you have further interest in incorporating flavorsome and nutrientdense foods into your diet to accommodate your fitness goals,
please check out the other books in the series;
“The Bodybuilding Essentials Series: Nutrition, Weight Loss, Weight
Training, Exercise and Fitness.” Whether you’re on a budget,
vegan/vegetarian, or just looking to try something new, there’s
something for everyone.
Good luck on your journey and please rest assured, results won’t
come over night, it’s a marathon not a sprint. It’s an accumulation of
your understanding of the given information, applying it and like
anything worth having in life, it comes with sacrifice and effort on
your behalf. This applies to increasing your fitness, losing weight and
building muscle.
Thank you for downloading my E-book, if you’ve found some value
and appreciate the information provided, I’d be more than grateful if
you could kindly leave a review.
Bodybuilding Cookbook
100 simple, healthy and delicious bodybuilding recipes to
build muscle
Chapter 1: Pre-Workout Menu
1.
Chicken, Rice & Broccoli
2.
Sweet Potato & Garlic Grilled Chicken
3.
Sweet Potato Wedges & Garlic Grilled Chicken
4.
Jerk Chicken Tortillas
5.
Omelette & Avocado Jacket Potato
6.
Power Smoothie Blitz
7.
Beef & Mustard Sarnie
9.
Peanut Butter & Banana Toasty
10.
Lamb & Roasties
Chapter 2: Post-Workout Menu
11.
Turkey Steak, Rice & Mixed Veg
12.
Posh Fish & Chips
13.
Steak & Crème Fresche Sweet Potato
14.
Turkey Bolognaise
15.
Garlic Rice & Salmon
16.
Garlic Wedges and Turkey Steak
17.
Skinny Sweet Turkey Burger & Fries
18.
Crispy Jerk Chicken with Lime & Coriander Rice
19.
Garlic Chicken and Crispy Potato Bites
20.
DIY Pizza Blitz
Chapter 3: Breakfast Menu
21.
Post Cardio Breakfast Banana Split
22.
Omelette & Avocado on Toast
23.
Very Berry Protein Smoothie
24.
Garlic Scrambled Eggs and co.
25.
Protein Oatmeal Blitz
26.
Bacon and Egg English Toasted Muffin
27.
Porridge Power
28.
Banana and Mango Protein Blitz
29.
Chocolate Smoothie Delight
30.
Tuna & Spring Onion Toasty
Chapter 4: Non-Training Day Menu
31.
Rice, Turkey & Veg
32.
Sweet Potato & Grilled Garlic Chicken
33.
Porridge & Scrambled Eggs
34.
Peanut Butter Bagel & Scrambled Eggs
35.
Beef & Cheese Sarnie
36.
Cottage Cheese & Ryvita
37.
Sweet Potato & Salmon with Asparagus
38.
Jerk Chicken, Rice & Corn on the Cob
39.
Skinny Smoothie
40.
Jacket Potato & Garlic Cottage Cheese
Chapter 5: Before Bed Menu
41.
Cottage Cheese
42.
Greek Yogurt & Banana
43.
Tall Glass of Milk
44.
Casein Protein Shake
45.
Cottage Cheese with Peanut Butter
46.
Salmon Salad
47.
Cheddar Cheese Salad
48.
Tuna & Spinach
49.
Omelette & Salad with a side of Milk
50.
Creamy Oatmeal
Chapter 6: Healthy Deserts
51.
Oat & Berry Protein Bars (8 servings)
52.
Fruit & Nut Yogurt
53.
Protein Packed, Blueberry & Banana Pancakes (x4 servings)
54.
Strawberries & Banana Frozen Yogurt
55.
Nutty Strawberry Milkshake
56.
Instant Protein Brownie
57.
Chocolate orange mousse
58.
Strawberry Frozen Yogurt
59.
Chocolate Peanut Butter Bites (12 servings)
60.
Peanut butter toasty
Chapter 7: Immediately Post-Workout
61.
Shake & Jam
62.
Milk & Pancakes
63.
Strawberry Whey Protein Bliss
64.
Organic Protein Smoothie
65.
Tuna & Peanut Butter Toasty
66.
Egg on Toast
67.
Peanut Butter & Banana Toasty with Milk
68.
Sweet Coconut & Berry Delight
69.
Turkey Burger
70.
Peanut Butter Jelly Bagel & Strawberry Milkshake
Chapter 8: Vegan/Vegetarian Friendly, High Protein Recipes
71.
Sweet & Spicy Beans on a Bed of Potato
72.
Rice, Beans & Greens
73.
Mixed Beans & Sweet Potato
74.
Sweet Potato & Lentil Soup Moroccan Style
75.
Beans on Toast 2.0
76.
Potato & Mixed Bean Hit
78.
Oats-So-Delicious
79.
Avocado Baguette
80.
Nutty Pasta & Lentils
81.
Sweet Potato Fries with a Side of Beans
82.
Chick Pea Grilled Sandwich
83.
Hot Chilli Chick Pea Tortillas
84.
High-Protein Enchiladas (7 servings)
85.
Protein-Packed Tortilla Blitz
86.
Rice & Beans with a Kick
87.
Sweet Lentils & Rice
88.
Jacket Potato & Sweet Kidney Beans
89.
Soya & Veggie Burgers (4 servings)
90.
Chick Pea Salad
91.
Fruit & Nut Fettucine (2 servings)
92.
Spicy Bean Tortilla Dream
93.
Spaghetti Lentils (2 servings)
94.
Alternative Mac N Cheese (4 servings)
95.
Chunky Bean Veggie Soup
96.
Chick Pea Curry (3 servings)
97.
Soy Meat Tortillas
98.
Spaghetti Lentil Bolognaise (2 servings)
99.
Tofu Tortillas
100.
Whole Hearty Vegan Fettuccine
Chapter 9: How to calculate your energy needs
Chapter 1: Pre-Workout Menu
We’re told that breakfast is the most important meal of the day, but
when it’s training day, it’s the pre-workout meal that counts the most!
Your muscles need fuelling before an intense session and energy is
better utilised when it’s released slower, rather than quicker.
Therefore, an understanding of carbohydrates is essential, as they’re
the body’s main source of energy. This is why beans are such a
power-food and essential part of a Vegan diet, because they’re
packed with complex carbohydrates and protein. Simple
carbohydrates are mainly found in white foods such as white pasta,
white rice, white potatoes, white bread and so on. Simple carbs are
most beneficial post-exercise to refuel.
Complex carbs are vital prior to exercise, so whatever time of day
you plan to workout, ensure you’ve loaded up considerably. Complex
carbs consist of considerable amounts of fibre; therefore, they’re
digested at a much slower rate compared with simple carbs,
enabling a slow release of energy, which gives you sustainable fuel
throughout your workout.
Why no simple carbs before a workout? The truth is, simple carbs
don’t really serve a purpose prior to exercise, because they consist
of very little fibre and are made up of simple sugars, therefore,
they’re released into your bloodstream at a much faster rate. The
problem is, if you don’t use this energy right away, it’ll store as fat.
Not only that, your workouts will suffer because you won’t have
sufficient energy stores to fuel your workout.
Have you ever eaten vast amounts of white rice or pasta, and not felt
satisfied? This is because the glycogen is quickly converted to
glucose and releases into your bloodstream almost instantly. So,
you’ll feel an instant burst of energy, followed by a crash. However,
this is an advantage after exercise, because your body will crave fast
digesting sugars to replenish its energy stores – it’s like a magnet for
small amounts of simple sugars along with protein during this stage.
Protein is essential to building and repairing muscle tissue, but
research suggests that there’s no real need to eat excessive
amounts in meals prior to your workout, because the muscles can’t
absorb that much. Therefore, instead of protein being stored, it’ll be
released as unused energy and stored as body fat. Depending on
how much protein your body requires, it’d be a good idea to
consume a ¼ of the amount before working out and the remainder
afterwards.
Also, research has found that it’s more beneficial to eat 6-7 small
meals throughout the day, rather than 3 big meals, because our body
can only digest and store so much energy at a time. This is because
eating larger amounts results in your body being unable to store the
excessive energy, resulting in body fat. Therefore, if you consume 67 small meals throughout the day, your body will receive the
essential nutrients that it requires, and nothing goes to waste. Eating
less and more frequently, enables you to receive a steady flow of
energy throughout the entire day, instead of your levels rising quickly
and then crashing between 3 heavy intervals. This is why so many
people complain about being tired all the time, we get our energy
from our food, therefore, we must be smart about what we eat.
You’ve probably experienced this already, but what do you think
would happen if you didn’t eat sufficient amounts of complex carbs
before hitting the gym? Well, naturally, your body would look for
other sources of energy to compensate and I don’t mean bodyfat! In
the absence of sufficient fuel prior to exercise, naturally your body
would go into survival mode and break down muscle for energy,
which is a complete no-no. This results in exhaustion, mental fatigue
and low-mood, and it’s just not a place you want to be in
Many believe that you’ll burn fat on an empty stomach or by not
eating 3-4 hours prior to exercise, but it just isn’t the case. When we
exercise anaerobically, meaning short bouts of intense exercise, our
body utilises its carbohydrate sources first and studies show that
very little fat is actually utilised at all during anaerobic exercise.
Therefore, when glycogen (carbohydrates) stores are depleted, the
body tends to breakdown muscle tissue to compensate. With that
being said, some studies have shown that other types of anaerobic
exercise such as short bouts of sprinting, do burn considerable
amounts of fat. The best way to burn fat is by running long distance,
as the body tends to utilise the glycogen stores first and then approx.
30-40 minutes into exercise, your body begins to feed on fat stores.
Let’s look at some of the very best pre-workout meals to fuel your
muscles throughout your session.
1. Chicken, Rice & Broccoli
Ingredients:
300g Wholegrain rice
100g Turkey steak
40g Salsa (2 tbsp.)
150g Broccoli (2 cups)
Cooking method:
This is a quick and simple lean recipe for those that are always on
the go. Simply make enough rice and turkey for 3 days and store in
the fridge. When you’re preparing for work, grab your plastic tubs
and load them with the serving amount above, the broccoli will cook
in the microwave for 2 mins and then all you have to do is add the
salsa to taste. Delicious!
Nutrition Facts:
Protein – 34.5g
Carbs – 82.1g
Fat – 4.5g
Total kcals – 506.9 kcals
2. Sweet Potato & Garlic Grilled Chicken
Ingredients:
300g Sweet potato
100g grilled chicken breast
1 tbsp. Extra virgin olive oil
2 garlic cloves (thinly sliced)
100g green beans
1 small corn on the cob (grilled)
1 tbsp. rosemary
Cooking method:
Pre-heat your oven to 220 degrees. Jab the potato several times
with a fork and place inside a microwave on full power for 10
minutes. Meanwhile put a grill pan on medium heat, add the olive oil,
rosemary and garlic, leave for 5 minutes before adding the fresh
chicken breast. After 10 minutes add the corn on the cob, turning
every few minutes. Cook for a further 20 minutes or until the chicken
browns. By now the sweet potato is ready to put in the oven, cook for
20 minutes. For the last 10 minutes boil the green beans.
Nutrition Facts:
Protein – 30.5g
Carbs – 86.5g
Fat – 15.9g
Total kcals – 611.1 kcals
3. Sweet Potato Wedges & Garlic Grilled Chicken
Ingredients:
300g sweet potato chopped into chunky wedges
100g chicken breast
5 asparagus sprigs
1 tsp cracked salt and pepper
1 tsp ground garlic powder
1 tsp ground rosemary
2 tbsp. extra virgin olive oil
40g salsa (2 tbsp.)
Cooking method:
Pre-heat your oven to 220 degrees. Chop the sweet potato into
chunky wedges and put into a microwave on full power for 10
minutes. Put your grill pan on a medium heat and add the olive oil,
rosemary and garlic powder, leave for 5 minutes before adding the
fresh chicken breast. After 10 minutes add the asparagus, cook the
chicken for a further 20 minutes or until the chicken and asparagus
have browned. Put a tbsp. of olive oil over the wedges and add
cracked salt and pepper, put in the oven for 20 minutes or until crisp.
Add the salsa to dip the wedges into.
Nutrition Facts:
Protein – 30g
Carbs – 66.4g
Fat – 15g
Total kcals – 520.6 kcals
4. Jerk Chicken Tortillas
Ingredients:
2 whole wheat tortillas
100g chicken breast (diced)
2 handfuls lettuce
½ white onion (chopped)
1 red pepper (chopped)
2 tbsp. Jamaican jerk seasoning
60g salsa (3 tbsp.)
Cooking method:
Pre-heat your grill pan on a medium heat and then add the chicken,
cook for 5 minutes or until it starts to brown. Add the onion and red
pepper and cook for a further 10 minutes. Turn the heat to low and
add the Jamaican jerk seasoning and salsa and leave for the last
five minutes. Heat the whole wheat wraps in the microwave on full
power for 40 seconds add all the ingredients from the grill pan and
add the lettuce, wrap and enjoy!
Nutrition Facts:
Protein – 32.6g
Carbs – 61.5g
Fat – 2.3g
Total kcals – 400 kcals
5. Omelette & Avocado Jacket Potato
Ingredients:
300g Jacket potato
2 whole eggs
½ avocado
1 medium red pepper (chopped)
¼ cup mushrooms
2 asparagus sprigs (chopped)
Salt and pepper
1 tbsp. grated parmesan cheese
Cooking method:
Pre-heat your oven to 220 degrees. Jab the potato with a fork and
put into a microwave for 10 minutes on full power. Once the potatoes
are ready put them in the oven for 20 minutes. For the last 10
minute’s spray pam in a medium sized pan and leave on a mediumhigh heat for a few minutes and start cooking the red pepper,
asparagus and mushrooms. When the jacket potato is done put on a
plate, slice down the middle and put the meat from the avocado
inside of the jacket and crack fresh sea salt and black pepper over it.
While that is cooling, beat the two eggs in a bowl, add the tbsp. of
grated parmesan cheese and tsp fresh sea salt and black pepper
and pour over the ingredients in the pan for 30-40 seconds until the
bottom is slightly set. Once the bottom has set, turn off the heat and
flip the egg to cook the top of the omelette. Leave for a further
minute, then eat immediately.
Nutrition Facts:
Protein – 27.1g
Carbs – 83.4g
Fat – 23.2g
Total kcals – 650.8 kcals
6. Power Smoothie Blitz
Ingredients:
3 tbsp. frozen Greek yogurt (0% fat)
1 medium banana
¼ cup frozen mixed berries
1 tbsp. natural honey
¼ cup oats
1 scoop whey protein (unflavoured)
200ml almond milk
1 handful slithered almonds
2 handfuls spinach
2 tbsp. cocoa powder (70%)
1 tsp ground ginger
Nice and simple, simply toss all the above ingredients into a blender
and blend away.
Nutrition Facts:
Protein – 62.7g
Carbs – 129.7g
Fat – 21.6g
Total kcals 964 kcals
7. Beef & Mustard Sarnie
Ingredients:
100g ground beef (95% lean)
1 slice low fat cheddar cheese
2 slices wholegrain bread
1 handful mixed salad
1 tbsp. wholegrain mustard
1 large banana
Nothing complicated here, simply layer your sandwich, dig in and
feed those muscles!
Nutrition Facts:
Protein – 37.89g
Carbs – 79.35g
Fat – 12.95g
Total kcals – 585.51 kcals
8. Hearty Spaghetti Bolognaise
Ingredients:
300g whole wheat spaghetti
100g tinned organic tomatoes
1 tbsp. tomato purée
2 garlic cloves (mashed)
½ white onion (finely sliced)
100g lean beef mince
150g mushrooms and mixed peppers
1 tbsp. extra virgin olive oil
Cooking method:
Heat the olive oil in a grill pan and add the garlic and onions on a
medium heat for 10 minutes. Add the beef mince, mushrooms and
mixed peppers and cook for 20 minutes or until browned. Once the
mince has browned turn the heat down to low and add the tinned
tomatoes and tomato purée – cook for a further 10 minutes. Boil the
spaghetti for 15-18 minutes, once cooked throw it into the beef
mince mixture and eat.
Nutrition Facts:
Protein – 40.9g
Carbs – 87.3g
Fat – 20.7g
Total kcals – 699.1 kcals
9. Peanut Butter & Banana Toasty
Ingredients:
1 tbsp. organic peanut butter
2 whole wheat slices bread
2 medium bananas
350ml skimmed milk
Cooking method:
Spread the peanut butter on both slices of bread. Cut the 2 bananas
in half and slice down the middle, insert onto the bread and put it
onto a toasty or George Foreman grill. Leave for 3-4 minutes or until
bread has toasted. Serve with glass of milk and enjoy.
Nutrition Facts:
Protein – 27.7g
Carbs – 121.9g
Fat – 14.5g
Total kcals – 729 kcals
10. Lamb & Roasties
Ingredients:
1 tbsp. mint sauce
100g lean lamb shank
300g white potato
100g cabbage
100g green beans
2 tbsp. salsa
1 tbsp. rosemary and garlic seasoning
1 tbsp. extra virgin olive oil
Freshly cracked salt and pepper
Cooking method:
Pre-heat the oven to 220 degrees. Cut the potato into large quarters,
drizzle the olive oil over them, add the rosemary, garlic and salt and
pepper seasoning and microwave on full power for 10 minutes. Once
finished, throw them into the oven for a further 20 minutes or until
crispy. Meanwhile cook the lamb shank on your grill pan for 20
minutes or until cooked through. For the last 10 minutes boil the
cabbage and green beans on high. When everything is ready, serve
with the salsa dip and enjoy.
Nutrition Facts:
Protein – 34g
Carbs – 65.3g
Fat – 37g
Total kcals – 730.2 kcals
Chapter 2: Post-Workout Menu
The best time to indulge in fast digesting simple carbs is Immediately
after your workout, because only then is there a short window where
your muscles are like magnets for them. It’s thought that the best
thing to consume immediately after a workout is a protein shake with
some added simple sugars and then 45-60 minutes later, consume a
meal rich in simple carbs and protein, to replenish your energy
stores and repair the muscle tissues.
Consume the same amount of simple carbs in your post-workout
meal as the amount of complex carbs you had prior to working out.
So, for example, if you had 1 cup of whole wheat pasta prior to
working out, have 1 cup of white pasta after working out.
What happens is your body stores carbohydrates in the muscles in
the form of glycogen and breaks down and releases into the
bloodstream in the form of glucose (sugar). Depending on the type of
carbohydrate consumed, determines the speed of energy in which it
releases, replenishes energy stores and begins the repair process.
Therefore, on this occasion it’s okay to indulge in some simple
carbohydrates, in fact, it’s essential.
Refer to the carbohydrate requirement chart at the end of the book to
help you calculate how much you require if you’re struggling. Your
energy requirements determine how much carbohydrates, protein
and fat you require, so if you look at how much carbohydrates you’ll
need to consume overall, just subtract the amount of simple
carbohydrates the chart suggests, to calculate better how much
complex carbohydrates you’ll need to divide into your other meals
throughout the day.
Now let’s look at some of the best post-workout recipes to nourish
and replenish your muscles after a tough grind in the gym.
11. Turkey Steak, Rice & Mixed Veg
Ingredients:
2 sprays 1 calorie pam oil
100g turkey steak
1 wholegrain roll
300g white rice – uncooked
150g mixed vegetables
½ tsp garlic powder
½ tsp Cajun spice
30g Nando’s sauce for flavour
Cooking method:
Pre-heat your grill or frying pan over a low-medium heat, spray the
pam oil and add the turkey steak, along with the seasoning. Cook for
15-17 mins, turning occasionally, until cooked to your desire. For the
final 10 mins, add the rice and mixed vegetables into two separate
pots. For the rice, add 300ml water and cook over medium heat until
all water is absorbed. For the vegetables, simply heat on high until
boiling point, drain and put them to the side. Transfer the entire
contents onto a plate and serve with the wholegrain roll and a dollop
of Nando’s sauce to taste. Simple, yet delicious.
Following that, if you’re always on the go, it’d be wise to bulk cook
these types of meals and store them in the freezer to save time.
Nutrition Facts:
Protein – 34.2g
Carbs – 129.7g
Fat – 3.4g
Total kcals 686.2 kcals
12. Posh Fish & Chips
Ingredients:
300g white potato chopped into chunky chips
2 tbsp. extra virgin olive oil
Sea salt and black pepper
100g fresh salmon
5 piece’s asparagus
Cooking method:
Pre-heat your oven to 220 degrees. Cut the potato into chunky chips,
season with salt and pepper, drizzle 1 tbsp. olive oil over the top and
place in microwave on full power for 10 minutes. Put your grill pan on
medium heat, add a tbsp. olive oil and wait 2 minutes to heat up.
Crack some fresh salt and pepper over the fresh salmon and place
on the grill pan with the asparagus, cook for 20 minutes or until the
salmon is cooked through. Once potatoes are finished in the
microwave, place them in the oven for 20 minutes or until crisp.
Nutrition Facts:
Protein – 34.3g
Carbs – 65.3g
Fat – 36.1g
Total kcals – 723.3 kcals
13. Steak & Crème Fresche Sweet Potato
Ingredients:
100g lean sirloin steak
300g sweet potato
2 cloves garlic (finely sliced)
1 sprig fresh rosemary
1 tbsp. extra virgin olive oil
2 tbsp. crème fresch
1 tbsp. fresh chives
Cracked salt and pepper
Cooking method:
Pre-heat your oven to 220 degrees. Jab the potato several times
with a fork and put in the microwave on full power for 10 minutes.
Once finished place in the oven for 20 minutes. For the last 10
minutes put your grill pan on a medium heat, add the olive oil,
rosemary and finely sliced garlic cloves and leave for 2-3 minutes.
Add the steak and cook to preference. Once the sweet potato is
done take out of oven, cut down the middle and scoop the sweet
potato away from the skin and place in a bowl. Add the crème fresch
and salt and pepper and mash it all together. Put the mix back into
the sweet potato skins and eat.
Nutrition Facts:
Protein – 28.7g
Carbs – 60.9g
Fat – 8.7g
Total kcals – 436.7 kcals
14. Turkey Bolognaise
Ingredients:
300g white pasta
100g lean turkey mince
150g mushrooms and mixed peppers
Tinned organic tomatoes
½ white onion
1 tbsp. tomato purée
½ wholegrain baguette (small)
1 tbsp. garlic powder
Cooking method:
Boil the pasta for 15 minutes. Meanwhile, heat your frying pan to
medium and put 2 sprays of pam in, add the chopped white onion,
mushrooms, mixed peppers and garlic and fry for 5 minutes. Add the
turkey mince, cook for a further 10 minutes or until the mince has
browned. Turn heat down to low and add the tinned organic
tomatoes, and tomato purée, cook for a further 5 minutes. Drain the
pasta and add to the frying pan and mix well, leave on heat for five
minutes. Serve with wholegrain baguette and eat.
Nutrition Facts:
Protein – 67.7g
Carbs – 153.2g
Fat – 8g
Total kcals – 955.6 kcals
15. Garlic Rice & Salmon
Ingredients:
100g salmon
300g white rice
½ avocado
½ medium whole wheat baguette
150g mixed vegetables
2 garlic cloves (crushed)
2 tbsp. extra virgin olive oil
Parsley and rosemary seasoning
Salt and pepper – 1 pinch
Cooking method:
Cook the rice for 15-20 minutes or until water is absorbed.
Meanwhile in a separate frying pan, put on a very low heat, add the
olive oil, parsley, rosemary seasoning and crushed garlic. Put your
grill pan on a medium heat, sprinkle the salt and pepper over the
salmon and place in the pan. Cook for 15 minutes or until the salmon
is cooked through. Boil the mixed veg for 10 minutes on high. Once
the rice is cooked, put it into the frying pan and mix through the
seasoning and oil, turn the heat off. Once everything is ready, spread
the avocado onto the baguette, serve and enjoy.
Nutrition Facts:
Protein – 40g
Carbs – 142.7g
Fat – 48.6g
Total kcals – 1168.2 kcals
16. Garlic Wedges and Turkey Steak
Ingredients:
300g white potato
100g turkey steak
150g mixed vegetables
2 tbsp. extra virgin olive oil
1 tbsp. garlic powder
1 rosemary sprig
Salt and pepper
Salsa (3 tbsp.)
Cooking method:
Pre-heat your oven to 220 degrees. Cut potato into thick wedges,
drizzle the olive oil over them and season with the rosemary, garlic,
salt and pepper. Place them into the microwave on full power for 10
minutes. when done place into the oven, cook for 20 minutes or until
crisp. Meanwhile boil the mixed vegetables for 10 minutes and cook
the turkey for 15 mins on your grill pan.
Nutrition Facts:
Protein – 29.3g
Carbs – 86.6g
Fat – 33.1g
Total kcals – 761.5 kcals
17. Skinny Sweet Turkey Burger & Fries
Ingredients:
1 wholemeal burger bun
100g turkey steak
½ white onion (chopped)
2 tbsp. extra virgin olive oil
1 garlic clove
Handful lettuce
Half medium tomato (sliced)
1 tbsp. low fat mayo
200g sweet potato (cut into thin slices)
Salt and pepper
Cooking method:
Pre-heat oven to 220 degrees. Chop the sweet potato into thin
slices, drizzle olive oil over them and season with salt and pepper.
Place them into the microwave on full power for 10 minutes and then
put them in the oven for a further 20 minutes or until crisp.
Meanwhile in a grill pan drizzle a tbsp. olive oil and add the garlic
and white onion, cook for 10 minutes and add the turkey steak. Cook
for 5 minutes and add the sliced tomatoes for a further 10 minutes.
Once everything is ready place the turkey in the bun, add the onion,
tomatoes, lettuce and mayo. Take the crisp wedges out of the oven
and serve.
Nutrition Facts:
Protein – 31.6g
Carbs – 74g
Fat – 35.2g
Total kcals – 739.2 kcals
18. Crispy Jerk Chicken with Lime & Coriander Rice
Ingredients:
300g lime and coriander rice (uncle bens 2-minute rice)
100g chicken thigh (with skin)
150g broccoli
1 tbsp extra virgin olive oil
1 tsp jerk seasoning
½ tsp garlic powder
¼ of a lemons juice
1 wholegrain roll
Cooking method:
In a small bowl, season the chicken thigh with the lemon juice, garlic
and jerk spice. Heat a grill or frying pan over a low-medium heat, add
the olive oil along with the seasoned chicken – fry, stirring
occasionally for 20-25 mins. If you prefer to make the rice yourself,
for the last 10 minutes, add ½ cup of white rice to a pot along with ½
cup of water and boil over a medium-high heat until all water has
absorbed. When the rice is ready, simply squeeze a ¼ of a limes
juice over it, along with 1 tsp coriander seasoning – stir and let it sit
for 1 minute. Alternatively, microwave the uncle bens brand for 2
minutes on full power. Finally, place the broccoli into a bowl and cook
in the microwave on high for 1.5-2 minutes. Serve with the
wholegrain roll and enjoy.
Nutrition Facts:
Protein – 39.7g
Carbs – 105.2g
Fat – 17.8g
Total kcals – 739.8 kcals
19. Garlic Chicken and Crispy Potato Bites
Ingredients:
100g chicken fillet
300g white potato (chopped into 0.5-inch slices)
100g broccoli
1 small corn on the cob (grilled)
2 garlic cloves
2 tbsp. extra virgin olive oil
1 rosemary sprig
Salt and pepper
Cooking method:
Pre-heat your oven to 220 degrees. Chop the potato into 0.5-inch
slices, drizzle 1 tbsp. olive oil and season with rosemary and cracked
sea salt and pepper. Put the slices into the microwave and put on full
power for 10 minutes. Once finished, put into the oven for 20
minutes or until crispy. In a frying pan drizzle 1 tbsp. olive oil and add
the garlic, fry on a low heat for 5 minutes and then add the chicken –
turn up to medium heat. Cook for 10 minutes and then add the corn
on the cob. For the last 10 minutes boil the broccoli and serve.
Nutrition Facts:
Protein – 42.8g
Carbs – 88.8g
Fat – 30.6g
Total kcals – 1245.8 kcals
20. DIY Pizza Blitz
Ingredients:
150g wheat flour pizza base
50g cooked chicken breast
30g reduced fat mozzarella ball
¼ cup tinned tomatoes (organic)
½ red onion (finely chopped)
1 medium red pepper (finely chopped)
Cooking method:
Assort all ingredients onto the wheat flour pizza base, put in the oven
on a medium – high heat and cook for 15 – 20 minutes.
Nutrition Facts:
Protein – 33.4g
Carbs – 105.5g
Fat – 8.9g
Total kcals – 635.7 kcals
Chapter 3: Breakfast Menu
Although you may not think so, consuming a vast nutritious breakfast
to begin the day, is super essential to weight loss and making
muscle gains. Many people that miss out on breakfast tend to be
overweight, but how is this the case if they aren’t eating first thing?
Well typically, those who skip breakfast for whatever reason, tend to
eat 3-4 hours prior to waking, and by then they’re starved, so they
indulge in the things they crave to satisfy their sweet tooth,
absorbing hundreds of calories.
Studies suggest that beginning your day with a nutritious breakfast,
rich in complex carbohydrates and protein, can cure your midday
sweet tooth cravings and keeps you feeling fuller for longer. Also, as
mentioned above, if you eat several small meals throughout the day,
you’ll never go hungry, you’ll be less likely to experience cravings
and indulge in bad foods.
People who skip breakfast before any type of morning exercise, are
making a huge mistake. Those who do so, believe that if they
exercise on an empty stomach, they’ll be running on their fat stores,
but this couldn’t be further from the truth. Exercising on an empty
stomach doesn’t allow your muscles to store energy, so naturally,
your body will look to breakdown muscle tissue first and then utilise
minimal fat stores, but by then you’ll experience exhaustion and be
unable to continue exercise, which is unhealthy and leads to extreme
fatigue.
If you prefer early morning runs and generally don’t wake up too
hungry, then try throwing something in a blender that’s rich in
complex carbs and protein such as almond milk, bananas, oats and
frozen fruit – 30-60 mins before exercise. Trust me, you’ll see the
difference in your performance and in your energy levels later on.
21. Post Cardio Breakfast Banana Split
Ingredients:
1 medium banana
1 handful cashew nuts
¾ low fat natural yogurt
1 large strawberry
¼ cup blueberries
2 tbsp. granola
1 tbsp. natural honey
1 tbsp. organic peanut butter
250ml glass orange juice
Simply throw all the above ingredients into a blender and blend for
1.5-2 minutes.
Nutrition Facts:
Protein – 25.1g
Carbs – 117.4g
Fat – 31.1g
Total kcals – 849.9 kcals
22. Omelette & Avocado on Toast
Ingredients:
2 large eggs
½ avocado
2 whole wheat slices bread
2 sprays of pam
1 tbsp. organic peanut butter
250ml orange juice
Cooking method:
Heat your frying pan to medium to high, put 2 sprays of pam onto the
pan and wait a couple of minutes. Beat the eggs in a bowl and add
to the pan for 30-40 seconds until the bottom is slightly set, turn the
heat off and flip the egg to cook the top – leave for two minutes.
Spread the avocado on toasted bread and serve with a tbsp. of
peanut butter and glass of orange juice.
Nutrition Facts:
Protein – 30.1g
Carbs – 86.3g
Fat – 36.4g
Total kcals – 793.2 kcals
23. Very Berry Protein Smoothie
Ingredients:
1 scoop whey protein powder (unflavoured)
¼ cup oats
½ cup blueberries
Handful strawberries
1 tbsp. peanut butter
200ml almond milk
Add all the above ingredients to your blender and blend for 1 minute.
Nutrition Facts:
Protein – 41.9g
Carbs – 51.4g
Fat – 14.2g
Total kcals – 501 kcals
24. Garlic Scrambled Eggs and co.
Ingredients:
2 large eggs
2 whole wheat slices bread
½ avocado
1 tbsp. grated low fat cheddar cheese
1 tbsp. extra virgin olive oil
1 medium red pepper
½ white onion (finely sliced)
Freshly cracked salt and pepper
2 garlic cloves (mashed)
250ml orange juice
Cooking method:
Put a medium frying pan on medium heat. Drizzle in the olive oil and
add the garlic, white onion and red peppers – cook for 15 minutes. In
a separate bowl beat the eggs and add the freshly cracked salt and
pepper. Add egg and scramble until the egg is cooked through.
Spread the avocado on the toasted bread and serve with the orange
juice.
Nutrition Facts:
Protein – 30.1g
Carbs – 101.4g
Fat – 44.9g
Total kcals – 930.1 kcals
25. Protein Oatmeal Blitz
Ingredients:
1 scoop whey protein (unflavoured)
¼ cup old fashioned thick rolled oats
¼ cup mixed frozen berries
1 tbsp. slithered almonds
1 tbsp. organic honey
200 ml skimmed milk
Cooking method:
Blend the scoop of whey protein with the skimmed milk. Add all the
other ingredients into a bowl accept for the honey and pour the wet
mix over the dry mix – swirl all ingredients together for a couple of
seconds and leave to set for 10 minutes. Drizzle honey over the top
and eat.
Nutrition Facts:
Protein – 44.2g
Carbs – 63.8g
Fat – 7.5g
Total kcals – 499.5 kcals
26. Bacon and Egg English Toasted Muffin
Ingredients:
2 wholegrain English muffins
3 slices lean bacon (non-streaky)
2 medium eggs
1 tbsp. low fat butter
1 tbsp. reduced salt and sugar ketchup
1 piece of fruit
250ml orange juice
Cooking method:
Boil your kettle, put the 2 eggs into a pan and pour the hot water in
to boil the eggs for 6 minutes on a medium – high heat. Grill the
bacon for 10 minutes or until browned. Slice the English muffins,
toast and butter. Serve with a piece of fruit and glass of orange juice.
Nutrition Facts:
Protein – 47.3g
Carbs – 108.1g
Fat – 23.6g
Total kcals – 834 kcals
27. Porridge Power
Ingredients:
¼ cup of oats
Skimmed milk
Handful blueberries
Handful strawberries
2 tbsp. low fat yogurt
1 tbsp. walnuts
¼ cup slithered almonds
1 tbsp. organic honey
Cooking method:
Place the oats in a bowl, cover them slightly with skimmed milk –
place in microwave for 2 minutes on full power. Mix the porridge
together and add walnuts, slithered almonds, strawberries and
blueberries. Add a layer of low fat yogurt and drizzle the honey on
top to enjoy.
Nutrition Facts:
Protein – 39.5g
Carbs – 71.2g
Fat – 19.7g
Total kcals – 620 kcals
28. Banana and Mango Protein Blitz
Ingredients:
1 scoop whey protein powder (unflavoured)
¼ cup oats
1 large banana
½ mango
2 tbsp. frozen natural yogurt
200ml almond milk
Toss all the above ingredients into a blender and blend for 1 minute.
Nutrition Facts:
Protein – 60.8g
Carbs – 86.1g
Fat – 6.4g
Total kcals – 645.2 kcals
29. Chocolate Smoothie Delight
Ingredients:
2 tbsp. 70% cocoa powder
¼ cup oats
1 scoop whey protein powder (unflavoured)
½ large banana
1 cup frozen mixed berries
250ml almond milk
Add the above ingredients to a blender and blend for 1 minute.
Nutrition Facts:
Protein – 39.9g
Carbs – 68.7g
Fat – 8.7g
Total kcals – 512.8 kcals
30. Tuna & Spring Onion Toasty
Ingredients:
2 sprays 1 calories pam oil
80g tuna in spring water (½ large tin)
2 whole wheat slices of bread
60g grated low fat cheddar cheese
3 spring onions (finely chopped)
2 handfuls mixed salad
½ tsp parsley seasoning
¼ tsp garlic powder
250ml orange juice
Cooking method:
Add the spring onions, tuna and seasoning to a bowl and stir. Place
the mix between 2 slices of bread, along with the grated cheese,
spray both the front and back surfaces with a spray of 1 calorie pam
oil, before placing in the toastie maker. Cook until the bread has
toasted to your preference. Serve with the mixed salad, a glass of
orange juice and enjoy.
Nutrition Facts:
Protein – 29.7g
Carbs – 76.9g
Fat – 12g
Total kcals – 534.5 kcals
Chapter 4: Non-Training Day Menu
If it’s a none training day, try to keep your diet relatively clean by
consuming only moderate amounts of complex carbohydrates along
with lean proteins and plenty of fruit and veg, rich in fibre and low in
sugar. Too often people continue to consume the same amount of
food and portions sizes as they would if it was a training day. Your
body will have no use for the excessive energy, eating the same
amount of carbohydrates will store as glycogen, but don’t forget if
you don’t use that energy, it’ll still get released into the bloodstream
as glucose and store as fat.
So, how much should you eat on a non-training day? Well below,
you should’ve calculated your energy requirements, by multiplying
your PAL by your BMR. All you need to do in this instance, is when
looking at the PAL table to work out your activity level, simply
calculate it as sedentary or just slightly lower than your PAL if you
have a strenuous job. Then, simply multiply it again by the BMR.
Calculate how much you need from each of the major
macronutrients and use those energy requirements for your “rest” or
“non-training” days.
Eating on rest days doesn’t necessarily have to be boring, you’ve
just got to experiment with healthy foods that contain very little sugar
and that are low in complex carbs, along with the right amount of
protein. Be careful with how much fruit you consume also, as some
fruits contain quite a lot of sugar in the form of fructose. The best
fruits to consume that have the lowest sugar count, are kiwis,
raspberries, blackberries, strawberries, cranberries, olives, rhubarb,
and avocados.
31. Rice, Turkey & Veg
Ingredients:
2 sprays 1 calorie pam oil
¼ cup wholegrain rice (uncooked)
100g turkey steak
100g broccoli – raw
¼ tsp garlic powder
½ tsp jerk seasoning
30g Nando’s sauce
Cooking method:
Again, simple and nutrient-rich recipes like this one, are worth
cooking in bulk, especially if you live a very busy life style. Simply
heat a grill/frying pan over a low-medium heat, spray with pam oil
and add the turkey steak along with the garlic and jerk seasoning.
Cook for 15-17 minutes, or until cooked to your preference. For the
final 10 minutes, add the rice along with ½ cup of water to a pot and
boil over a high heat until all water has been absorbed. Then, simply
cook the broccoli in the microwave for 2 minutes on full power, add a
dash of Nando’s sauce to taste and dig in!
Nutrition Facts:
Protein – 30.3g
Carbs – 52.2g
Fat – 3.4g
Total kcals – 360.2 kcals
32. Sweet Potato & Grilled Garlic Chicken
Ingredients:
200g sweet potato
100g chicken breast
1 tbsp. garlic and rosemary seasoning
100g spinach
100g green beans
Cooking method:
Pre-heat your oven to 220 degrees. Jab the potato with a fork
several times and place in microwave on full power for 10 minutes.
Season the chicken breast with the garlic and rosemary and begin to
cook on a low – medium heat on your grill pan for 30 minutes or until
cooked through. Once the sweet potato has finished in microwave,
throw in oven for a further 20 minutes. For the last 10 minutes boil
the spinach and green beans on high heat.
Nutrition Facts:
Protein – 30.9g
Carbs – 50.9g
Fat – 1.8g
Total kcals – 343.4 kcals
33. Porridge & Scrambled Eggs
Ingredients:
27g porridge oats (1 plain sachet)
2 large eggs
½ cup blueberries
1 tbsp. organic honey
2 sprays pam oil
250ml organic apple juice
1 tsp sea salt and cracked pepper seasoning
1 tbsp. skimmed milk
Cooking method:
In a medium saucepan, spray the pam and put on a low – medium
heat. Add the 2 eggs, salt and pepper seasoning and tbsp. of milk in
a bowl and beat until mixed well. Throw the mix into the pan and stir
every 30 seconds or so with wooden spoon until cooked through.
Pour the porridge oats in a bowl and add skimmed milk just covering
the oats. Microwave on high power for 2 minutes and then mix well.
Add the blueberries and drizzle the honey on top. Serve with Apple
juice and enjoy.
Nutrition Facts:
Protein – 18g
Carbs – 71.8g
Fat – 12.6g
Total kcals – 472.6 kcals
34. Peanut Butter Bagel & Scrambled Eggs
Ingredients:
2 large eggs
300ml skimmed milk
1 tbsp. skimmed milk
Sea salt and cracked pepper seasoning
1 whole wheat bagel
1 tbsp. organic peanut butter
2 sprays pam oil
1 cup mixed fruit
Cooking method:
In a medium saucepan, spray the pam and put on a low – medium
heat. Add the 2 eggs, salt and pepper seasoning and tbsp. of milk in
a bowl and beat until mixed well. Throw the mix into the pan and stir
every 30 seconds or so with wooden spoon until cooked through.
Spread the peanut butter over the toasted bagel and serve with the
skimmed milk and cup of mixed fruit.
Nutrition Facts:
Protein – 40.2g
Carbs – 100.3g
Fat – 20.5g
Total kcals – 746.5 kcals
35. Beef & Cheese Sarnie
Ingredients:
2 slices wholegrain bread
100g lean ground beef (95% lean)
1 slice low fat cheddar cheese
½ medium tomato – sliced
½ tsp basil
¼ tsp garlic powder
1 pinch sea salt
1 handful fresh spinach leaves
Simply sprinkle the garlic, basil and sea salt seasoning over the
tomato slices and make a sandwich with the above ingredients.
Delicious, nutritious and energy boosting.
Nutrition Facts:
Protein – 38g
Carbs – 55.1g
Fat – 12g
Total kcals – 480.4 kcals
36. Cottage Cheese & Ryvita
Ingredients:
100g cottage cheese
2 Ryvita multigrain crispbreads
200g mixed leafy salad
1 tbsp. fat free salad dressing
¼ tsp paprika seasoning
¼ tsp chives seasoning
This recipe can be enjoyed at any time of day, especially as a bedtime snack. Cottage cheese is packed with protein and slowly
releases energy that’ll feed your muscles throughout the night. To
prepare this recipe, add the cottage cheese along with the chives
and paprika seasoning to a bowl and mix well. Add the mix to a plate
along with the mixed leafy salad, drizzle with the fat-free dressing
and enjoy.
Nutrition Facts:
Protein – 17.3g
Carbs – 25.1g
Fat – 6.5g
Total kcals – 228.1 kcals
37. Sweet Potato & Salmon with Asparagus
Ingredients:
3 sprays 1 calorie pam oil
100g salmon – fresh
200g sweet potato
5 asparagus spears
½ red pepper (sliced)
2 pinches sea salt and cracked pepper seasoning
Cooking method:
Pre-heat your oven to 220 degrees. With a fork, jab the potato
several times and place in microwave on full power for 5 minutes.
Once finished, toss it in the oven for a further 20 minutes. Next,
season the salmon with a pinch of salt and pepper. Pre-heat your
grill/frying pan over a low-medium heat, spray the pam oil and add
the salmon. Cook for 20 minutes, turning occasionally. Finally, add
the asparagus and sliced red pepper, season with salt and pepper
and cook for the last 10 minutes.
Nutrition Facts:
Protein – 27.2g
Carbs – 49.7g
Fat – 6.5g
Total kcals – 366.1 kcals
38. Jerk Chicken, Rice & Corn on the Cob
Ingredients:
3 sprays 1 calorie pam oil
¼ of a limes juice
100g chicken breast
200g wholegrain rice
1 medium corn on cob
1 tsp. jerk seasoning
½ tsp turmeric
100g broccoli
2 tbsp. organic salsa
400ml water
Cooking method:
In a separate bowl, add the chicken breast, squeeze the lime juice
over the top along with the turmeric and jerk seasoning. Pre-heat
your grill/frying pan over a medium heat, spray with pam oil, add the
chicken breast and corn on a cob – cook for 20 minutes or until
cooked to your preference. For the final 10 minutes, add the rice to a
pot along with 400ml of water and boil until all water has been
absorbed. Then place the broccoli in your microwave on full power
for 1.5-2 minutes and serve with a dollop of salsa. Beautiful!
Nutrition Facts:
Protein – 34.4g
Carbs – 71.4g
Fat – 4.6g
Total kcals – 464.6 kcals
39. Skinny Smoothie
Ingredients:
¼ cup oats
1 scoop whey protein (unflavoured)
1 tsp organic honey
¼ cup blueberries
2 tbsp. frozen Greek yogurt
200ml water
Blend all ingredients together and consume immediately. This is an
ideal breakfast for those who are always on the go. It’s packed with
nutrients, energy and keeps you feeling fuller for longer.
Nutrition Facts:
Protein – 44g
Carbs – 52.6g
Fat – 3.2g
Total kcals – 415.2 kcals
40. Jacket Potato & Garlic Cottage Cheese
Ingredients:
200g white potato
100g cottage cheese
100g green beans
100g broccoli
½ lemons juice
Garlic and rosemary seasoning
Cooking method:
Pre-heat your oven to 220 degrees. Jab the potato with a fork
several times and place in microwave on full power for 10 minutes.
Once finished throw in oven for further 20 minutes. For the last 10
minutes boil the green beans and broccoli on a high heat. Once the
potato is cooked and crisp on the outside, cut in half and scoop out
the soft potato and place into a small bowl. Add the garlic and
rosemary seasoning, lemon juice and cottage cheese and mash
together in the bowl. Place the mix into the potato skins and enjoy!
Nutrition Facts:
Protein – 22.1g
Carbs – 58.4g
Fat – 5.2g
Total kcals – 368.8 kcals
Chapter 5: Before Bed Menu
For years now, we’ve been advised not to eat at night, anything after
8pm will cause weight gain, right? Wrong! This may apply to those
who are sedentary and lead an unhealthy lifestyle, but for those who
are physically active and exercise at least 3 days per week,
specifically towards the end of the day, missing out on an important
night time snack may inhibit your chances of muscle growth.
Studies show that to maximise protein synthesis, it’s a better idea to
eat small meals every 2-3 hours, rather than 3 big meals. This is
because when we consume bigger meals, most of the nutrients go to
waste and as the body cannot utilise the excess energy, it stores as
fat. This is the case also, when trying to consume too much protein
at any one meal sitting. If you’ve ever experienced bad gas after
consuming vast amounts of meat or protein shakes, this likely
indicates that your body cannot handle the amount and results in
temporary bloating.
So, if studies show that eating several small meals throughout the
day facilitate muscle growth, why stop at night? The don’t eat after
8pm theory may appear true at first sight, as the more time you have
throughout the day, the more time you have to burn the extra
calories, but again, this doesn’t necessarily mean you won’t utilise
the nutrients you consume right before bed. Naturally, eating at night
for the average sedentary individual, can cause high insulin levels,
which then instead of helping you burn fat, causes you to store it. But
this isn’t the case for people who regularly exercise. Studies
revealed that people who exercised 3 times per week and indulged
in bed time snacks, showed no direct increase in their insulin levels.
The most important aspect to look at when you’re snacking at night,
is what you’re snacking on, rather than at what time.
So, what’s the best snacks to consume before bed to promote
growth? Well, generally we’re asleep for 6-8 hours per night, so we
require foods that’ll digest protein slowly to feed our muscles and aid
in recovery. Typically, casein protein powder is the preferred choice
amongst most Professional Bodybuilders and Sports Athletes, as it’s
released from the stomach, broken down and absorbed into the
bloodstream at a much slower rate than whey protein. Casein can be
found in milk and cheese, especially cottage cheese, and that’s why
they’re some of the best sources of slow release protein to consume
before bed.
There’re so many added benefits to consuming a slow-release, high
protein snack before bed. Studies show that by doing so, it helps you
to lose weight, boosts your metabolism and promotes sleep, as it
promotes the amino acid Tryptophan, which we cannot produce
naturally.
Let’s now look at the best snacks to consume before bed to aid in
muscle growth and repair.
41. Cottage Cheese
Ingredients:
1 cup cottage cheese
¼ tsp chives seasoning
½ tsp paprika seasoning
Cottage cheese is essential to include in your diet and especially
right before bed, as it’s packed with protein and amazingly, slowly
releases energy over 7 hours. It takes roughly 6-7 hours for your
body to digest cottage cheese, enabling your muscles to receive a
dose of protein throughout the night, avoiding any potential
breakdown of muscle.
Nutrition Facts:
Protein – 31.1g
Carbs – 8.2g
Fat – 4.4g
Total kcals – 196.8 kcals
42. Greek Yogurt & Banana
Ingredients:
230g Greek yogurt (8oz)
1 large banana
1 tsp organic honey
¼ tsp cinnamon
Bananas are great before bed as they slowly release energy
throughout the night. Also, another positive, is it releases a natural
source of melatonin which is the sleep hormone. Greek yogurt is
another great source of protein that releases slowly throughout the
night to keep your muscles fed.
Nutrition Facts:
Protein – 14g
Carbs – 52g
Fat – 4.5g
Total kcals – 304.5 kcals
43. Tall Glass of Milk
Ingredients:
450ml skimmed milk (2 cups)
Drinking a large glass of milk aids in muscle growth and keeps your
muscles well-nourished throughout the night. Again, like cottage
cheese, milk contains a considerable amount of casein, enabling a
slow release of protein to your muscles to help repair and encourage
muscle development.
Nutrition Facts:
Protein – 16.7g
Carbs – 23.8g
Fat – 0.1g
Total kcals – 162.9 kcals
44. Casein Protein Shake
Ingredients:
1 scoop 100% casein protein powder
250ml skimmed milk
Casein is the main protein found in milk and it takes around 7-8
hours to digest. Casein protein powder is packed with protein and it’s
released slowly throughout the night. It promotes growth and aids in
the repair of muscle tissue.
Nutrition Facts:
Protein – 31.5g
Carbs – 15.5g
Fat – 1.4g
Total kcals 200.6 kcals
45. Cottage Cheese with Peanut Butter
Ingredients:
100g cottage cheese
1 tbsp. organic peanut butter
The casein in cottage cheese ensures a steady supply of amino
acids and is released slowly to the muscles throughout the night.
When you mix it with peanut butter, you prolong the digestion
process allowing more muscle nourishment throughout the night.
Nutrition Facts:
Protein – 16.5g
Carbs – 5.8g
Fat – 12.6g
Total kcals – 202.6 kcals
46. Salmon Salad
Ingredients:
1 spray 1 calorie pam oil
100g salmon fillet
200g mixed leafy salad
¼ of lemons juice
¼ tsp garlic powder
1 pinch sea salt and black pepper
Salmon’s a very high source of protein and is super rich in omega-3
fatty acids. When combined with green leafy vegetables/salads, it’s
ideal before bed, as it naturally boosts testosterone, keeps your
muscles looking dense and makes your muscles appear much fuller
the following morning.
Cooking method:
Pre-heat your grill/frying pan over a low-medium heat, spray with
pam oil and add the salmon fillet along with the lemon juice, garlic
powder and salt and pepper seasoning. Cook for 20-25 minutes,
turning occasionally. Once cooked, add the salad to your plate and
place the salmon on top.
Nutrition Facts:
Protein – 21.6g
Carbs – 2g
Fat – 5.9g
Total kcals – 139.5 kcals
47. Cheddar Cheese Salad
Ingredients:
100g reduced fat cheddar cheese
200g mixed leafy salad
Cheese contains very little carbohydrates and like milk, contains very
high amounts of casein which is great for feeding and repairing your
muscles overnight.
Nutrition Facts:
Protein – 24.4g
Carbs – 1.9g
Fat – 7g
Total kcals – 168.2 kcals
48. Tuna & Spinach
Ingredients:
80g tuna in spring water (1 small tin)
100g spinach leaves
1 tsp olive oil
½ tsp paprika seasoning
1 pinch chilli seasoning
Tuna, much like salmon is a major source of omega-3 fatty acids, it’s
relatively carb free and packed with protein. The combination of tuna
and spinach can naturally boost your testosterone and make your
muscles appear dense and fuller.
Simply drain and add the tuna to a separate bowl, along with the
olive oil, paprika and chilli seasoning. Mix together thoroughly and
place the mix on top of the fresh spinach leaves.
Nutrition Facts:
Protein – 18.3g
Carbs – 5.4g
Fat – 14.6g
Total kcals – 226.2 kcals
49. Omelette & Salad with a side of Milk
Ingredients:
2 large eggs (omelette style)
100g mixed leafy salad
250ml skimmed milk
Eggs are an excellent source of protein, they’re low in carbs and
have a generous amount of essential amino acids. They also
naturally boost your testosterone. Eggs are a great combination with
milk as milk contains a considerable amount of casein, enabling a
slow release of protein to your muscles to help repair and promote
growth.
Nutrition Facts:
Protein – 21.5g
Carbs – 13.5g
Fat – 10.4g
Total kcals – 233.6 kcals
50. Creamy Oatmeal
Ingredients:
1/4 cup oats
1 tbsp. Greek yogurt
1 tbsp. organic honey
Skimmed milk
½ tsp cinnamon
1 handful blueberries
Greek yogurt and skimmed milk contain considerable amounts of
casein, which again, is very beneficial to your muscles throughout
the night. Oats also have quite a considerable amount of protein, low
fat, complex carbs and are high in fibre, allowing energy to be
released very slowly. A tablespoon of honey helps to ensure you get
a great night’s sleep. Yes, it does raise blood sugar levels, but only
slightly. The benefits are that honey stores in the liver as glycogen,
which converts into glucose (the body’s main energy source) and is
released slowly through the night to feed the body. If there are
insufficient amounts of glycogen available in the liver during the
night, then your body will look to breakdown muscle tissue to use as
energy, which is a complete no-no.
Cooking method:
Place the oats in a bowl and pour the milk over the top just slightly
covering them. Microwave on full power for 2 minutes or until the it
turns thick and creamy. Add the cinnamon and blueberries and mix
together well before adding the Greek yogurt on top. Drizzle the
honey over the yogurt and dig in.
Nutrition Facts:
Protein – 26.6g
Carbs – 39.9g
Fat – 7.7g
Total kcals – 335.3 kcals
Chapter 6: Healthy Deserts
Just because you’re trying to build muscle, it doesn’t mean you can’t
treat yourself and give in to sugar cravings now and again. I’ve
created some of the most delicious and flavoursome low-calorie
deserts below, for you to include into your new diet to keep you
sane. The protein oat & berry bars are a personal favourite of mine,
as they can be consumed to supplement a meal, before or after a
workout to energise or replenish and they’re loaded with protein and
very little fat.
The trick is to eat as fresh as possible, try to experiment with organic
foods, it’s all about knowing what’s a good substitute! Honey’s a
beautiful substitute for table sugar and has way less calories. Also,
preparing deserts yourself, you’re eliminating the additives that food
industry’s use to make their products last. Here are a few of my high
protein deserts, that I personally indulge in when I experience mad
sugar cravings. Enjoy!
51. Oat & Berry Protein Bars (8 servings)
Ingredients:
Dry mix:
2 cups oatmeal
3 scoops whey protein powder (unflavoured)
¼ cup slithered almonds
¼ cup mixed berries
1 tsp cinnamon
Wet mix
¼ cup organic honey
¼ cup natural peanut butter
¼ cup almond milk
¼ cup unsweetened apple sauce
¼ cup 70% dark chocolate
1 tsp vanilla extract
Cooking method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 8
pieces and enjoy as a desert or a snack on the go.
Nutrition Facts: (per serving)
Protein – 16g
Carbs – 35.3g
Fat – 8.8g
Total kcals – 284.4 kcals
52. Fruit & Nut Yogurt
Ingredients:
3 tbsp. Greek yogurt
¼ cup hazelnuts (crushed)
¼ cup strawberries (cut in half)
¼ cup blueberries
1 tbsp. milk chocolate sauce
1 tbsp. organic honey
Place the strawberries, blueberries and hazelnuts in a bowl. Pour the
Greek yogurt over the top, drizzle the chocolate and honey over the
top and enjoy!
Nutrition Facts:
Protein – 22.2g
Carbs – 43.4g
Fat – 20.3g
Total kcals – 445.1 kcals
53. Protein Packed, Blueberry & Banana Pancakes (x4
servings)
Ingredients:
1 cup whole wheat flour
½ cup white flour
2 tbsp. sugar
2 tsp baking powder
¼ tsp salt
3 ripe medium bananas
1 cup skimmed milk
1 large egg
1 tsp vanilla extract
1 ½ cups frozen blueberries
4 tbsp. maple syrup
Cooking method:
Preheat your oven to 250 degrees. Spray a layer of oil into a large
non-stick frying pan and preheat on a medium heat. Add both flours,
the salt, sugar and baking powder in a bowl and mix together with a
fork and put to one side. In another bowl mash the 3 bananas
together until their mushy. In a blender put the mushy bananas, the
egg, milk and vanilla and blend together. Throw in the dry mix and
blend for 10-15 seconds. Try not to over blend the mix as you still
want it to have tiny lumps in it. With a large soup serving spoon, put
a 3 tbsp. of pancake mix onto the pan for each pancake. On top of
each pancake put ½ tbsp. blueberries. Cook for 2-3 minutes or until
the bubbles start to appear around the edges, then flip and cook for
another minute. Put the cooked pancakes onto a plate and put in the
oven to keep warm while you cook the rest. Serve the pancakes with
the maple syrup drizzled over the top of them and enjoy!
Nutrition Facts:
Protein – 43.1g / 10.8g per serving
Carbs – 311.4g / 77.9g per serving
Fat – 10.7g / 2.7g per serving
Total kcals – 1513.7 kcals
54. Strawberries & Banana Frozen Yogurt
Ingredients:
2 medium ripe bananas
2 tbsp. frozen Greek yogurt
2 large strawberries (sliced in half)
1 tbsp. milk chocolate sauce
Cut the bananas into quarters and throw them in a blender along
with the frozen Greek yogurt. Blend until mixed well. Pour the
ingredients into a bowl, jab the strawberries into the yogurt and
drizzle with the chocolate sauce.
Nutrition Facts:
Protein – 14.6g
Carbs – 69.9g
Fat – 3.6g
Total kcals – 370.4 kcals
55. Nutty Strawberry Milkshake
Ingredients:
250ml skimmed milk
1 cup frozen strawberries
1 large banana
¼ cup slithered almonds
Blend all ingredients together with ice and serve immediately.
Nutrition Facts:
Protein – 16g
Carbs – 60.4g
Fat – 17.6g
Total kcals – 464 kcals
56. Instant Protein Brownie
Ingredients:
1 large egg
1 scoop whey protein powder (unflavoured)
1 tsp skimmed milk
¼ tsp baking powder
1 tbsp. Cadbury’s drinking chocolate powder
Cooking method:
In a large mug add all the ingredients and mix together well with a
fork for 2 minutes. Throw the mix in the microwave on full power for
30 seconds or until the mix rises above the mug. Once it has risen
it’s ready to eat!
Nutrition Facts:
Protein – 35.5g
Carbs – 19.5
Fat – 5.4g
Total kcals – 268.6 kcals
57. Chocolate orange mousse
Ingredients:
1 scoop whey protein powder (unflavoured)
¼ cup water
½ avocado (ripe)
¼ cup almond flakes (crushed)
½ cup ice
2 tbsp. options hot chocolate orange powder
Cooking method:
Blend the water and protein powder together then add the orange
chocolate powder and avocado and blend again. If you’re going to
eat it straight away throw in the ice for 30 seconds, if not pour the
mix into a small bowl and put into the fridge. Sprinkle the crushed
almonds over the top of the mousse before you eat and enjoy!
Nutrition Facts:
Protein – 36.3g
Carbs – 25.6g
Fat – 27.2g
Total kcals – 492.4 kcals
58. Strawberry Frozen Yogurt
Ingredients:
1/2 cup fat free Greek yogurt
1 scoop whey protein powder (unflavoured)
1 tbsp. organic honey
1 cup frozen yogurt
2 tbsp. 70% cocoa powder
Blend all ingredients together and pour into a small bowl. Add a
handful of sliced strawberries for topping and eat!
Nutrition Facts:
Protein – 43.7g
Carbs – 69.4g
Fat – 3g
Total kcals – 479.4 kcals
59. Chocolate Peanut Butter Bites (12 servings)
Ingredients:
1 scoop whey protein powder
3 tsp Cadbury hot chocolate powder
¼ cup milled flax seed
150g organic peanut butter
1 tbsp. organic honey
2 tbsp. organic dark chocolate chips (70% cocoa)
Cooking method:
Mix the whey protein powder, organic peanut butter and milled flax
seed together in a small bowl until the powder is no longer visible.
Mix well before adding the organic honey – mix again. Then add the
dark chocolate chips and mix together with all ingredients with your
hands and roll into 12 1inch balls. Place the balls into a plastic tub
and place in the fridge for at least an hour to harden.
Nutrition Facts:
Protein – 74.3g / per serving – 6.2g
Carbs – 89.3g / per serving – 7.4g
Fat – 96.7g / per serving – 8.1g
Total kcals – 1524.7 kcals / per serving – 127.3 kcals
60. Peanut butter toasty
Ingredients:
½ scoop whey protein powder
3 tsp Cadbury drinking chocolate powder
1 tbsp. organic peanut butter
1 slice whole wheat bread
Cooking method:
Grab a small bowl and insert all ingredients and add a tbsp. of water
– mix to achieve a thick consistency. Avoid making the mix too
watery, it needs to be thick enough to spread. Once you’ve prepared
the mix, simply spread over one side of bread evenly and either put it
under a George Foreman grill or sandwich toaster – grill until both
sides are toasted for 2 mins. Serve immediately!
Nutrition Facts:
Protein – 22.3g
Carbs – 47.6g
Fat – 10.6g
Total kcals – 375 kcals
Chapter 7: Immediately Post-Workout
Although no evidence suggests that consuming a protein shake
immediately after a workout is more effective than consuming a solid
meal, the theory is, if you blend foods, the body will digest and
absorb them into the bloodstream to feed your muscles a lot quicker,
as the digestion process is significantly faster.
We’ve all been told how important it is to eat something high in
protein within 20-30 minutes of working out, but why? Well, when
you’re exercising your muscles, you’re actually breaking down
muscle tissue, so contrary to belief, you don’t grow in the gym. You
grow when you rest and the main ingredient that helps repair and
grow muscles, is protein.
Whey protein is the most easily absorbed and ingested to repair and
build new muscle tissue, but if you don’t believe in supplements,
there are some organic recipes to try down below that can be just as
effective, especially if on a budget.
Also, with your immediate post-workout shake, add some simple
carbs as they’re digested quickly, they prevent your body from
breaking down its own muscle tissue, and encourage muscle
synthesis. It doesn’t have to be a shake, just as long as the food you
consume can be quickly digested. Avoid any type of casein protein
powder, or anything that contains slow release proteins, because
they won’t be as effective.
61. Shake & Jam
Ingredients:
1 scoop whey protein (unflavoured)
250ml skimmed milk
2 slices white bread (toasted)
1 tbsp. jam (any flavour to spread)
I like to consume protein shakes with milk as I prefer the flavour and
consistency, but if you want to maximise the rate in which you
absorb the protein, use water instead.
Nutrition Facts:
Protein – 40.4g
Carbs – 56.4g
Fat – 6.7g
Total kcals – 447.5 kcals
62. Milk & Pancakes
Ingredients:
450ml skimmed milk
3 plain pancakes (toasted)
A traditional favourite, another simple recipe for those who are on a
budget or who don’t wish to purchase supplements. Rich in protein
and packed with simple carbs.
Nutrition Facts:
Protein – 22.4g
Carbs – 69.9g
Fat – 7g
Total kcals – 432.2 kcals
63. Strawberry Whey Protein Bliss
Ingredients:
1 scoop whey protein (unflavoured)
250ml almond milk
36g oats (1 sachet)
1 tbsp. strawberry nesquick drinking powder
¼ cup strawberries
Whey protein is the most rapidly digested protein available on the
market and adding raw oats adds a hefty amount of carbs to the
drink, to refuel and re-energise your body.
Blend the ingredients together and enjoy!
Nutrition Facts:
Protein – 42.9g
Carbs – 56.1g
Fat – 10.1g
Total kcals – 486.9 kcals
64. Organic Protein Smoothie
Ingredients:
250ml almond milk
1 large banana
50g oats
¼ slithered almonds
2 tbsp. frozen yogurt
¼ cup mixed berries
1 tbsp. organic honey
2 tbsp. chocolate nesquick drinking powder
Again, this is great for those who don’t wish to purchase expensive
supplements. Blend all ingredients together and consume
immediately!
Nutrition Facts:
Protein – 25.1g
Carbs – 129.4g
Fat – 19.6g
Total kcals – 794.4 kcals
65. Tuna & Peanut Butter Toasty
Ingredients:
2 sprays 1 calories pam oil
2 slices white bread
2 tbsp. organic peanut butter
1 small tin of tuna in water (80g)
1 apple
Cooking method:
White bread isn’t usually the healthiest choice of carbohydrates, but
in this instance, we’re looking to quickly refuel, and as white bread is
digested and absorbed into the bloodstream almost instantly, it’s the
perfect choice.
Spread the peanut butter evenly over the 2 slices of bread. Drain the
water from the tinned tuna and make a sandwich. Spray the top and
bottom of the sandwich with the oil, and place on a George Foreman
grill or sandwich toaster for 2-3 mins, or until both sides are toasted.
Serve with an apple.
Nutrition Facts:
Protein – 26.2g
Carbs – 50.7g
Fat – 18.6g
Total kcals – 475 kcals
66. Egg on Toast
Ingredients:
2 sprays 1 calories pam oil
2 large eggs (omelette style)
2 slices white bread (toasted)
1 tbsp. organic peanut butter
1 medium apple (sliced)
1 tbsp. skimmed milk
¼ tsp paprika
1 pinch sea salt and black pepper
Cooking method:
Pre-heat your frying pan over a medium heat and spray with the oil.
Beat the eggs in a small bowl with the skimmed milk, paprika and
salt and pepper seasoning. Add the mixture to the pan and leave for
1 minute or until underneath is cooked. Use a plastic spatula to flip
the egg and turn the heat off immediately. Leave for another minute.
Toast the bread, spread with the peanut butter and serve with a
sliced apple. Enjoy!
Nutrition Facts:
Protein – 20.8g
Carbs – 48.3g
Fat – 19.8g
Total kcals – 454.6 kcals
67. Peanut Butter & Banana Toasty with Milk
Ingredients:
2 slices white bread
1 large banana
2 tbsp. peanut butter
300ml skimmed milk
Cooking method:
Spread 1 tbsp. of peanut butter on one side of both slices bread.
Chop the banana into small chunks and put between the 2 slices of
bread. Simply put it under a George Foreman grill or sandwich
toaster and leave for 2-3 mins or until both sides are toasted. Serve
with a glass of skimmed milk and enjoy!
Nutrition Facts:
Protein – 24g
Carbs – 77.8g
Fat – 18.7g
Total kcals – 575.5 kcals
68. Sweet Coconut & Berry Delight
Ingredients:
1 scoop whey protein powder (unflavoured)
¼ cup mixed frozen berries
¼ cup oats
1 tbsp. organic honey
2 tbsp. fat free yogurt (coconut flavoured)
250ml skimmed milk
Cooking method:
Add all ingredients into a blender – blend for 1.5-2 minutes and
consume immediately.
Nutrition Facts:
Protein – 43.1g
Carbs – 83.1g
Fat – 2.7g
Total kcals – 529.1 kcals
69. Turkey Burger
Ingredients:
100g turkey steak
1 large white burger bun
100g mixed leaf salad
½ large tomato (sliced)
½ avocado (ripe)
Thai sweet chilli sauce (30ml)
Cooking method:
Place your grill pan on a medium heat and leave for 1-2 minutes.
Add the turkey steak and cook for 15 minutes or until cooked
through. Put the turkey to one side and keep the grill pan on a
medium heat – slice the bun in half and place down on the grill pan
cut side down along with the tomatoes. Grill for 2-3 minutes. Once
the bread has toasted, spread the avocado on the bun, add the
tomatoes, turkey, leafy salad and drizzle the Thai sweet chilli sauce
over the top. Amazing!
Nutrition Facts:
Protein – 29.7g
Carbs – 51.2g
Fat – 18.1g
Total kcals – 486.5 kcals
70. Peanut Butter Jelly Bagel & Strawberry Milkshake
Ingredients:
1 white bagel
1 tbsp. strawberry jam
1 tbsp. peanut butter
350ml skimmed milk
Large banana (chopped)
¼ cup strawberries
3 heaped tsp strawberry nesquick
Cooking method:
Add the banana, strawberries, nesquick powder and milk to your
blender and blend for 2 minutes. Pour into a glass and place to one
side. Cut the bagel in half and toast for 2 minutes or until lightly
toasted on each side. Spread the peanut butter on the one half and
jam on the other half – serve immediately. Delicious!
Nutrition Facts:
Protein – 35.8g
Carbs – 144.4g
Fat – 14.5g
Total kcals – 851.3 kcals
Chapter 8: Vegan/Vegetarian Friendly, High
Protein Recipes
If you’re Vegan, Vegetarian, having a break from meat or just want to
try something new, then these recipes are definitely worth a try. Each
recipe is loaded with protein, complex carbohydrates and healthy
fats.
It’s a misconception that vegans cannot absorb as much protein as
meat eaters, but fortunately, this isn’t the case. Every plant has a
complete amino acid profile, it’s just that the ratio of acids varies
from plant to plant. When you think of a plant-based diet, you
imagine lettuce, broccoli, spinach etc. But in essence, beans and
legumes are the base of Vegan Bodybuilding and most general high
protein diets, as they’re loaded with complete proteins and are the
core part of a plant-based diet.
Proteins are made up of small amino acids which are building
blocks, there are 20 different amino acids and are all joined together
in chains. The reason we require amino acids, is that if we didn’t
include them in our diet, our muscles would breakdown, creating
muscle loss, as there wouldn’t be sufficient tools to repair the muscle
tissues.
Animal sources (meat), have complete proteins, meaning they have
all the essential amino acids we need for our muscles to grow and
repair, whereas plant sources aren’t complete proteins, therefore, to
recruit all the essential proteins into your diet that you require, you
need to include a wide range of plant sources.
Also, a wonderful thing about a plant-based diet, is that it’s relatively
inexpensive and very healthy for the body, as you’re consuming all
organic goods. It is important however, to develop an understanding
of what your body requires with the absence of meat sources, to
ensure your body gets all the macro and micronutrients that you
require. If you’re interested in beginning a plant-based diet and
specifically for Bodybuilding, it’d be wise to visit your GP and
Dietician before doing so, as to educate yourself a little more on
nutrition and what your body requires with the absence of animal
sources.
71. Sweet & Spicy Beans on a Bed of Potato
Ingredients:
1 medium potato (200g)
200g red kidney beans (in water)
200g mixed beans in tomato sauce
1 cup garden peas (fresh/thawed)
½ tsp paprika seasoning
¼ tsp cumin seasoning
This is a simple, yet effective dish pre-workout, full of healthy
carbohydrates, protein and very low in fat. The ingredients are also
cost effective.
Cooking method:
Pre-heat your oven to 220 degrees and start by washing the red
kidney beans thoroughly in a colander to avoid the issue of gas – put
to one side. Fork the potato several times and place in the
microwave for 5 minutes on full power. Put in the oven for a further
25 minutes. In a small pan, add the kidney beans, mixed beans in
tomato sauce and peas along with the spices and cook on low for 10
minutes, stirring occasionally. Cut the potato in half and pour the
mixed beans on top. Flavoursome and packed full of energy!
Nutrition Facts:
Protein – 35.5g
Carbs – 122.6g
Fat – 3.2g
Total kcals – 660.8 kcals
72. Rice, Beans & Greens
Ingredients:
White rice (150g)
300ml water200g
Red kidney beans
200g reduced salt and sugar baked beans
200g spinach
1 tsp paprika seasoning
1 tsp Jamaican jerk seasoning
Cooking method:
You don’t need as much carbohydrates such as rice, potatoes and
pasta as you would do with a meat dish because there are already a
lot of carbohydrates in the source of protein you are getting within
the beans. Also, with beans you’re getting a high amount of fibre and
that will digest slowly like a complex carbohydrate such as brown
pasta, brown rice and sweet potatoes so you can eat a small amount
of simple carbohydrates with the beans and vegetables. This is yet
another simple and cost-effective dish, great as a pre or post –
workout.
Wash the red kidney beans thoroughly to avoid gas and add to a
small pan together with the baked beans and seasoning. Heat the
rice in a medium sized pan – use 300ml of water and cook on a
medium heat for 15 minutes or until all water is absorbed. For the
last 10 minutes put the beans on a low heat for 10 minutes and stir
occasionally. Boil the spinach for 6-7 minutes and drain the water.
When the rice is cooked add it to the beans and stir, leave for 2
minutes and serve with the side of spinach.
Nutrition Facts:
Protein – 29.7g
Carbs – 101.9g
Fat – 1.5g
Total kcals – 539.9 kcals
73. Mixed Beans & Sweet Potato
Ingredients:
Medium sweet potato (150g)
200g broccoli
200g red kidney beans
200g mixed beans in tomato sauce
1 serving soy sauce
Cooking method:
Pre-heat your oven to 220 degrees, fork the potato several times and
microwave on full power for 10 minutes. Put in the oven for a further
20 minutes. Meanwhile wash the kidney beans thoroughly and add
to a pan with the mixed beans in tomato sauce. Add the soy sauce
and cook for the final 10 minutes on a low heat – stirring
occasionally. Once everything is cooked, place the broccoli in the
microwave for 2 minutes on full power. Cut the potato in half and
pour the mix over the top with broccoli on the side.
Power foods to boost your energy and fuel your workout.
Nutrition Facts:
Protein – 28.5g
Carbs – 94.8g
Fat – 3g
Total kcals – 520 kcals
74. Sweet Potato & Lentil Soup Moroccan Style
Ingredients:
200g green lentils (uncooked)
200g garden peas
Medium sweet potato (150g)
¼ cup water
½ white onion (finely sliced)
1 medium tomato (chopped)
2 tbsp. parsley
2 tbsp. tomato paste
2 garlic cloves (finely sliced)
1 tsp turmeric
1 tsp salt
½ tsp pepper
½ tsp red chilli powder
500 ml water
Cooking method:
Throw the tomatoes, garlic, tomato paste, salt, pepper, onion and
turmeric in a large non-stick pan with ¼ cup water and cook on a low
heat for 5-7 minutes – stirring occasionally. Then add the lentils,
peas and 500ml of water, mix together and leave to gently simmer
on a low-medium heat for 30 mins or until the mix has a thick
consistency. After 20 minutes add the parsley. When the mix has
thickened add the chilli, mix and leave to stand for 2 minutes before
serving. Meanwhile pre-heat your oven to 220 degrees, fork your
potatoes several times and microwave on full power for 10 mins and
then put in the oven for a further 20 minutes. Once your dish is
ready, serve the lentil soup in a large bowl and potato on a side
plate.
Nutrition Facts:
Protein – 26.8g
Carbs – 80.1g
Fat – 2.5g
Total kcals – 450.1 kcals
75. Beans on Toast 2.0
Ingredients:
2 slices whole wheat toast
200g black eye beans
200g reduced salt and sugar baked beans in tomato sauce
200g broccoli
1 tsp smoked paprika seasoning
1 medium fried tomato (sliced in half)
½ tsp garlic seasoning
Cooking method:
Wash the black eye beans thoroughly before adding them to the
baked beans along with the garlic and paprika seasoning in a small
pan. Cook on a low heat for 10 minutes – stirring occasionally. Toast
the bread and pour the beans over the top. Then simply throw the
broccoli in the microwave on full power for 2 minutes. Serve on the
side and enjoy!
Nutrition Facts:
Protein – 38.9g
Carbs – 99.8g
Fat – 5.2g
Total kcals – 601.6 kcals
76. Potato & Mixed Bean Hit
Ingredients:
150g black eye peas
150g tinned organic garden peas
200g reduced salt and sugar baked beans in tomato sauce
Medium white potato (150g)
¼ tsp garlic powder
½ tsp paprika
1 pinch black cracked pepper
Another simple and inexpensive recipe, packed full of energy,
awesome as a pre-workout muscle meal.
Cooking method:
Pre-heat your oven to 220 degrees. Fork the potato several times
and microwave on full power for 5 minutes, cook for a further 25
minutes in oven. For the last 10 minutes, add the peas, kidney beans
and baked beans to a pan along with the spices and heat on low for
10 minutes – stirring frequently. Cut the potato in half and pour the
bean mix on top. Yummy!!
Nutrition Facts:
Protein – 42.2g
Carbs – 135.2g
Fat – 4g
Total kcals – 745.8 kcals
77. Red Kidney Bean Stir Fry
Ingredients:
200g red kidney beans
125g fresh stir fry noodles
1 medium wholemeal cob
200g mixed peppers (frozen chopped)
½ white onion (chopped)
½ large tomato (chopped)
30ml sweet chilli sauce
1 tbsp. soy sauce
2 sprays pam oil
Cooking method:
Spray the pam oil onto a large wok pan and leave over a medium
heat for 2 minutes. Add the onions and red kidney beans and cook
for 5-7 minutes – stirring occasionally. Then add the tomato and
peppers and cook for a further 5 minutes before adding the noodles
and soy sauce. Cook for 5 more minutes and add the sweet chilli
sauce. Stir the mix together and leave to stand for one minute before
serving with the wholemeal cob. Enjoy!
Nutrition Facts:
Protein – 31.8g
Carbs – 120.5g
Fat – 2.4g
Total kcals – 618.8 kcals
78. Oats-So-Delicious
Ingredients:
72g steel cut oats (2 sachets)
100ml almond milk
1 large banana (sliced)
¼ cup blueberries
1 tbsp. organic honey
¼ cup hazelnuts (crushed)
Cooking method:
Add the almond milk and oats to a pan and put on a low heat for 5-7
minutes – stirring occasionally. When the porridge starts to thicken,
turn the heat off and add the rest of the ingredients and stir – leave
for 2 minutes and eat immediately.
Remember, although this recipe may seem a little higher in fat, it
doesn’t necessarily make it unhealthy. The fat contained within nuts
are healthy when eaten in moderation and quite low in saturated fat
which is the type of fat you must stay clear of. Saturated fats are
mainly found in animal fats, most ready-made products and dairy.
Nutrition Facts:
Protein – 21g
Carbs – 90.8g
Fat – 23.4g
Total kcals – 657.8 kcals
79. Avocado Baguette
Ingredients:
200g whole wheat baguette (½ large baguette)
1 large avocado (ripened)
1 medium tomato (sliced)
200g mixed salad
1 tbsp. balsamic vinegar
Pinch of salt and pepper to taste
Cooking method:
Slice the fresh baguette in half and spread the avocado on each of
the halves. Top with slices of tomato and salt and pepper to taste.
Put the salad in a small bowl and drizzle balsamic vinegar over the
top. Light, nutrient-rich and packed with energy – Beautiful.
Nutrition Facts:
Protein – 26.5g
Carbs – 127.4g
Fat – 21.5g
Total kcals – 809.1 kcals
80. Nutty Pasta & Lentils
Ingredients:
300g whole wheat pasta
200g green lentils (tinned)
1 tsp extra virgin olive oil
2 tbsp. sundried tomatoes
1 tbsp. organic peanut butter
1 tbsp. tomato paste
½ white onion (finely sliced)
1 tsp garlic and rosemary seasoning
Cooking method:
Pre-heat your grill pan on a low-medium heat, leave for 2 minutes.
Add the olive oil, onion, garlic and rosemary seasoning and cook for
5-6 minutes stirring occasionally. Turn the heat right down to low and
add the sundried tomatoes, tomato paste and lentils and cook for 1012 minutes – stirring frequently. Whilst you’re cooking the lentils,
start boiling the pasta in a separate pan on a medium heat – use
600ml water and cook for 12-14 minutes or until all water is
absorbed. Once the pasta is cooked add the peanut butter to the
middle and leave for 2 minutes to melt. Mix together and place in the
pan to mix together with the rest of ingredients. Eat immediately…
yum!!
Nutrition Facts:
Protein – 30g
Carbs – 112.7g
Fat – 15.3g
Total kcals – 708.5 kcals
81. Sweet Potato Fries with a Side of Beans
Ingredients:
1 large sweet potato (300g)
1 tbsp. extra virgin olive oil
1 tsp garlic and rosemary seasoning
100g mixed peppers (frozen)
100g broccoli (frozen
100g black eye peas (¼ of can)
100g reduced salt and sugar baked beans in tomato sauce (¼
can)
Cooking method:
Pre-heat your oven to 220 degrees. Wash the sweet potato and cut
into French fries, place onto a large dish, drizzle the olive over the
top and add the garlic and rosemary seasoning – mix together with
your hands. Place in the microwave on full power for 10 mins then
put on a baking tray and cook for a further 20 minutes in the oven.
For the last 15 minutes, drain the black eyes peas and wash
thoroughly and add to a small pan along with the baked beans –
cook on a low heat for 10-12 mins stirring occasionally. For the last
10 minutes place the broccoli and mixed peppers in a medium pan
and boil on high. Enjoy!
Nutrition Facts:
Protein – 32.3g
Carbs – 133.6g
Fat – 16.9g
Total kcals – 815.7 kcals
82. Chick Pea Grilled Sandwich
Ingredients:
2 slices whole wheat
2oz tofu
100g chick peas (tinned in water)
3 sundried tomatoes
1 tbsp. nutritional yeast
Salt and pepper seasoning
Cooking method:
Blend together the tofu, chick peas, sundried tomatoes and
nutritional yeast – add the salt and pepper to taste and blend once
again for a few seconds. Spread the paste onto one side of each of
the slices of bread and make a sandwich. Place onto a George
Foreman grill or sandwich toaster for 2-3 minutes or until both sides
are cooked. Leave to cool for 2 minutes and then dig in!
Nutrition Facts:
Protein – 29.7g
Carbs – 100.9g
Fat – 8.7g
Total kcals – 600.7 kcals
83. Hot Chilli Chick Pea Tortillas
Ingredients:
2 plain tortillas
100g kale
400g chick peas (1 can in water)
2 chipotle peppers (chopped
2 red chilli peppers (chopped)
3-4 red Thai chilli peppers (chopped)
1 tbsp. cracked black pepper
½ large red onion (chopped)
2 garlic cloves (crushed)
2 small tomatoes (quartered)
2 tomato slices
1 tbsp. curry powder
1 tbsp. sugar
Cooking method:
Add the above ingredients apart from the 2 tomato slices and kale
into your blender and blend until you achieve a thick spreadable
paste. Throw the tortillas into your microwave for 30-40 seconds on
high. Spread the thick paste on both tortillas, add the tomato slices
and kale, wrap and enjoy!
Nutrition Facts:
Protein – 29g
Carbs – 143.6g
Fat – 8.5g
Total kcals – 766.9 kcals
84. High-Protein Enchiladas (7 servings)
Ingredients:
400g Chicken Quorn strips
100g tofu (cut into strips)
400g black beans (1 tin in water)
150g wholegrain rice
100g spinach (frozen)
100g mushrooms (sliced)
56g soy cheese
7 whole wheat tortillas
340g green chilli enchilada sauce (1 jar)
Cooking method:
Wash the black beans thoroughly to avoid gas. Cook all the above
ingredients (apart from the enchilada sauce, soy cheese and
tortillas) all according to packaging. Once everything is ready, put 7
tortillas on a large serving plate and place in microwave for 30-40
seconds on full power, then pack the tortillas and wrap on an oven
tray tightly together length ways, side by side. Pour the enchilada
sauce over and cover the wraps from top to bottom. Grate the soy
cheese over the top and put in the oven on 190 degrees C for 20
minutes or until crisp. Serve immediately!
Nutrition Facts:
Protein – 132g / per serving – 18.9g
Carbs – 246.2g / per serving – 35.2g
Fat – 31.5g / per serving – 4.5g
Total kcals – 1796.4 kcals / per serving – 256.9 kcals
85. Protein-Packed Tortilla Blitz
Ingredients:
200g red kidney beans (tinned)
200g reduced salt and sugar baked beans in tomato sauce
200g garden peas (frozen)
150g salad leaves
3 tortilla wraps
1 tbsp. paprika seasoning
2 tbsp. Tamari soya sauce
100g broccoli (frozen)
100g mixed peppers (frozen)
30g organic salsa
30g guacamole
Cooking method:
Wash the kidney beans thoroughly to avoid gas and add to a small
pan along with the baked beans and paprika – cook on a lowmedium heat (stirring frequently) for 5 mins and then add the frozen
peas. Turn the heat right down to low, cover the pan and leave to
cook for a further 15 mins – stirring occasionally. For your side dish,
simply boil the broccoli and mixed peppers together in a pan for 10
minutes, place in a small serving bowl and drizzle the soya sauce
over the top. Once everything is ready, place 3 tortillas on a plate
and microwave on full power for 30-40 seconds. Fill the wraps with
the bean mix, salad leaves, salsa and guacamole and enjoy!
Nutrition Facts:
Protein – 45.2g
Carbs – 101.8g
Fat – 6.6g
Total kcals – 647.7 kcals
86. Rice & Beans with a Kick
Ingredients:
150g wholegrain rice
300ml water
150g red kidney beans (¼ tin)
200g garden peas (½ tin)
100g broccoli (frozen)
100g spinach (frozen)
1 tbsp. soy sauce
30g organic salsa
¼ tsp garlic powder
¼ tsp coriander seasoning
¼ tsp chilli seasoning
1 pinch sea salt and black pepper
Cooking method:
Wash the kidney beans thoroughly to avoid gas, add to a small pan
along with the garden peas and stir in the spices – leave to one side.
Add the rice to a separate pan and pour in 300ml of water – over a
medium heat, boil for 10 minutes or until all water has absorbed. Stir
occasionally. Simultaneously, cook the beans and peas over a light
heat – stirring frequently, especially the bottom of the pan. At the
same time, boil the broccoli and spinach together on a medium-high
heat for 10 minutes. Once they hit boiling point, drain and add to a
small serving bowl, drizzle the soy sauce over the top and put to one
side. By now the rice and beans should be done. Add the bean mix
to the rice and stir well, then add the salsa and stir once again. Eat
immediately – inexpensive and scrumptious!
Nutrition Facts:
Protein – 30.6g
Carbs – 89.1g
Fat – 4.9g
Total kcals – 522.9 kcals
87. Sweet Lentils & Rice
Ingredients:
200g green lentils (tinned in water)
200g reduced salt and sugar baked beans in tomato sauce
100g garden peas (tinned in water)
100g white rice
200ml water
100g broccoli (frozen)
100g spinach (frozen)
Cooking method:
Drain the lentils and rinse well to avoid gas, then add them to a
medium sized pan along with the baked beans and peas – mix
together and put on a low-medium heat for 12-14 minutes stirring
frequently. Add the rice and water to a separate pan and boil for 10
minutes or until all water is absorbed. For the last 10 minutes, add
the spinach and broccoli to another pan and boil for 10 minutes on a
medium-high heat – serve on the side of plate.
Nutrition Facts:
Protein – 31.1g
Carbs – 88.9g
Fat – 3.5g
Total kcals – 511.5 kcals
88. Jacket Potato & Sweet Kidney Beans
Ingredients:
200g red kidney beans (tinned in water)
100g garden peas (tinned in water)
200g reduced salt and sugar baked beans in tomato sauce
150g white potato
100g broccoli (frozen)
100g spinach (frozen)
1 tbsp. soy sauce
½ tsp smoked paprika seasoning
1 pinch black pepper
Cooking method:
Wash the kidney beans thoroughly and leave to one side. Pre-heat
your oven to 220 degrees, fork potato several times and throw in the
microwave for 5 mins on full power, put in the oven for a further 25
mins. In a separate pan add the kidney beans, baked beans, peas
and seasoning. Mix together thoroughly and cook over a low heat for
12-14 minutes – stirring frequently. For the final 10 minutes, boil the
broccoli and spinach over a medium heart, until boiling point. Once
they’re done, add to a small serving bowl and drizzle over the soya
sauce – put to one side. When the jacket potato is ready, cut in half
and pour the mixed beans on top. Flavoursome, inexpensive,
relatively fat-free and an excellent source of complex carbs to fuel a
gruelling workout!
Nutrition Facts:
Protein – 34.2g
Carbs – 99.7g
Fat – 3.5g
Total kcals – 567.1 kcals
89. Soya & Veggie Burgers (4 servings)
Ingredients:
4 whole wheat buns
2 tbsp. extra virgin olive oil
75g soya crumbs
¾ cups water
1 tbsp. red chilli powder
1 tbsp. sea salt
½ cup bread crumbs
5 mushrooms (sliced)
½ red pepper (chopped)
¼ cup fresh coriander leaves
3 jalapeno peppers (finely sliced)
1 cup soaked beaten rice/3 tbsp. red poha
1 large whole egg
4 tbsp. soya cream cheese
1 large tomato
4 tbsp. mustard
100g fresh spinach leaves
Cooking method:
Put soya crumbs in a large bowl and add the ¾ cup of water, leave
to soak for 5 minutes or until all water has absorbed. Once
absorbed, fork through the mix and add the bread crumbs – mix with
the fork again. Then add the mushrooms, chopped peppers,
coriander leaves, jalapeno peppers, beaten rice mix, salt and red
chilli powder. Combine all the ingredients and mix well before adding
the egg – mix well again. (use flax seeds and water to replace the
egg if vegan). With the combined ingredients, make 4 burger patties
and put to one side. Put your frying pan on a medium heat, add 1
tbsp. olive oil and wait for 2 minutes to heat up. Add one burger at a
time, push down on the mix to ensure a flat surface – leave for 3-4
minutes or until the side has cooked, then flip and leave another 3-4
minutes. Once cooked, put the burger to one side, slice the bun in
half and put them cut face down in the pan to lightly toast – 1-2
minutes. (Add another tbsp. olive oil after 2nd burger). Spread 1 tbsp.
soya cream cheese on one half of the bun and 1 tbsp. mustard on
the other half. Add the burger in between the slices along with 2
fresh spinach leaves and 2 slices of tomato. Heaven!!
Nutrition Facts:
Protein – 99.7g / per serving – 24.9g
Carbs – 184.5g / per serving – 46.1g
Fat – 61.1g / per serving – 15.3g
Total kcals 1686.7 kcals / per serving – 345.2 kcals
90. Chick Pea Salad
Ingredients:
200g chick peas (ready cooked, tinned & in water)
½ avocado (ripened & chopped)
¼ cup cucumber (chopped)
100g fresh baby spinach
½ red pepper (chopped)
100g fresh sugar snap peas (chopped)
1 tbsp. balsamic vinegar
1 tsp fresh cracked pepper
1 tsp sea salt
1 tsp lemon juice
Cooking method:
Rinse chick peas thoroughly to avoid gas. Add all the above
ingredients apart from the salt and pepper, balsamic vinegar and
lemon juice onto a large serving bowl and mix together well to
combine. In a small bowl combine the dressing – lemon juice, salt,
pepper and balsamic vinegar. Mix together for 2 minutes with a fork
and drizzle over the salad mix. Refreshing and light to your delight!
Nutrition Facts:
Protein – 17.7g
Carbs – 46.3g
Fat – 19.5g
Total kcals – 433.3 kcals
91. Fruit & Nut Fettucine (2 servings)
Ingredients:
12 Oz (340g) fettucine
475ml unsweetened soy milk
2 tbsp. soy cream cheese
3 tbsp. almonds (blanched & sliced)
3 tbsp. nutritional yeast
1 tsp lemon zest (grated finely)
1 tsp fresh cracked pepper
1 tsp sea salt
2 tbsp. extra virgin olive oil
3 garlic cloves (finely sliced)
½ cup freshly chopped parsley leaves
Cooking method:
Grab a large pot, fill with water and bring to the boil before adding
your fettucine – cook according to packaging. Once cooked, drain
the water through a colander into a bowl – reserve 1 cup of the pasta
cooking water and put to one side. In your blender throw in the soy
milk, soy cream cheese, almonds, nutritional yeast, lemon zest, salt
and pepper and blend until the mix is smooth. In your frying pan,
heat the olive oil on a low-medium heat and add the garlic – fry until
it just starts to sizzle and softens for around 1 minute. Add the soy
milk and reserved pasta water, simmer and cook for 8-10 minutes or
until the mixture is thick and creamy. Once it’s ready add the
fettucine and fresh parsley and mix together with a wooden spoon. If
the sauce is too thick, add a little more pasta water to thin it out. Eat
and enjoy!
Nutrition Facts:
Protein – 47.3g / per serving – 23.7g
Carbs – 96.9g / per serving – 48.4g
Fat – 59.2g / per serving – 29.6g
Total kcals – 1109.6 kcals / per serving – 554.8 kcals
92. Spicy Bean Tortilla Dream
Ingredients:
100g lentils (tinned in water)
100g red kidney beans (tinned in water)
200g mixed peppers (chopped)
300g mixed vegetables
2 whole wheat tortillas
30g organic salsa
1 tsp red chilli powder
½ white onion (chopped)
1 tbsp. garlic and rosemary seasoning
1 tbsp. jerk seasoning
½ avocado (ripened & chopped)
Cooking method:
Wash the red kidney beans and lentils thoroughly to avoid gas and
place in a medium non-stick pan – put on a low heat for 6-7 minutes.
Then add the chopped peppers and onions and cook for a further 67 minutes – stir frequently. Then add the garlic and rosemary
seasoning, jerk seasoning and organic salsa and let it simmer for
another 6-7 minutes, stir again. Then add the chilli powder, stir and
turn the heat off, leave to settle for 2 minutes. For the last 10 minutes
of the total cooking process put your mixed vegetables in a separate
pan and boil. When that’s boiled, drain and put in a serving bowl as a
side dish. Finally place your 2 tortillas in the microwave on full power
for 30-40 seconds, spread the avocado on both tortillas, add the
bean mix and wrap – serve with the side of veg and enjoy!
Nutrition Facts:
Protein – 32.6g
Carbs – 100.3g
Fat – 26.9g
Total kcals – 773.8 kcals
93. Spaghetti Lentils (2 servings)
Ingredients:
200g whole wheat spaghetti
100g lentils
25g vegan cheese (grated)
3 sprays pam oil
½ tin organic tomatoes
100g mushrooms
¼ cup fresh basil
1 tbsp. tomato paste
2 garlic cloves (crushed)
½ white onion (sliced)
Cooking method:
Wash the lentils thoroughly to avoid gas and put to one side. In a
large frying pan add the pam oil, put on a low-medium heat and
leave for 2 minutes. While you’re waiting for the pan to heat, in a
separate pan add the spaghetti and boil for 12-14 minutes or
according to packaging – drain and leave to one side. Then add the
garlic and onion – lightly fry for 6-7 minutes. Next add the tinned
tomatoes, lentils, tomato paste, mushrooms and fresh basil – cook
for a further 12-14 minutes on a gentle simmer, stirring occasionally.
When that is ready simply add the spaghetti and stir well before
sprinkling the cheese alternative over the top. Split into two bowls
and serve immediately!
Nutrition Facts:
Protein – 42g
Carbs – 161.5g
Fat – 17.8g
Total kcals – 974.2 kcals
94. Alternative Mac N Cheese (4 servings)
Ingredients:
500g macaroni pasta
4 medium potatoes (peeled & chopped)
1 cup raw cashews
1 tbsp. mustard
½ white onion (chopped)
50g nutritional yeast
1 tbsp. sea salt
2 tbsp. garlic powder
2 tbsp. onion powder
1 tbsp. paprika
3 medium carrots (chopped)
Cooking method:
Put the potatoes and carrots into a large pot and boil for 10 minutes
on a high heat, then add the onion for a further 10 minutes. Boil until
the potatoes feel soft – fork the potatoes, if you stab it and the potato
falls off the fork they’re ready. Drain, keeping 2 cups of the drained
water and leave to one side. Add the macaroni to another pan and
cook according to packaging. While the pasta is cooking… grab your
blender and add the cashews, garlic powder, onion powder,
nutritional yeast, mustard, paprika, salt, the 2 cups of the boiled
water as well as the boiled potatoes, carrots and onion. Blend for 1-2
minutes until the mix is smooth. When the pasta has cooked, drain
and add the smooth mix from the blender one small amount at a time
– stirring well each time you add a little. Once the pasta and sauce
are mixed together, split into 4 separate bowls and serve
immediately!
Nutrition Facts:
Protein – 138.9g / per serving – 34.7g
Carbs – 595.9g / per serving – 149g
Fat – 108.4g / per serving – 27.1g
Total kcals – 3914.9 kcals / per serving – 843.2 kcals
95. Chunky Bean Veggie Soup
Ingredients:
200g black beans (tinned in water)
200g sweet potato (chopped into small chunks)
4 medium tomatoes
200g fresh kale (chopped)
100g fresh broccoli
100g frozen peas
100g carrots (chopped into chunks)
1 small white onion (sliced)
2 tbsp. curry powder
1 tsp sugar
1 tbsp. cayenne powder
Cooking method:
In a large pot add the chopped carrots and onion and cook until the
onions become translucent. While they’re cooking, blend the 4
tomatoes until you achieve a smooth mix, then when the onions are
ready, pour in the tomato mix and stir well, then add the black beans
and stir again. (wash the beans thoroughly before use to avoid gas
problems). Next add the sugar, cayenne and curry powder and stir
well. Then throw in the chopped kale, broccoli, peas and sweet
potato – mix well again. Finally add just enough water to cover the
vegetables as you want to achieve a chunky soup. Cover the mix
and cook on a medium-high heat until you reach a boil, then turn the
heat right down to low and simmer for 30 minutes or until all
vegetables are cooked. Delicious!!
Nutrition Facts:
Protein – 39.5g
Carbs – 136.4g
Fat – 7g
Total kcals – 766.6 kcals
96. Chick Pea Curry (3 servings)
Ingredients:
300g wholegrain rice
200g chick peas
100g fresh kale
1 large tomato (chopped into chunks)
1 large carrot (finely chopped)
1 medium white onion (finely chopped)
2 garlic cloves
¼ cup fresh ginger (finely chopped)
3 tbsp. tomato paste
¼ cup slithered almonds (chopped)
2 tbsp. curry powder
1 small red pepper (finely chopped)
1 handful chopped coriander leaves
1 tsp red chilli
Cooking method:
Put your rice in a pan and add 600ml water, bring to the boil and
then simmer on a low-medium heat for 20 minutes or until all water
has absorbed. At the same time in a pot steam the kale and for 25
minutes on a medium heat. Then wash the chick peas thoroughly. In
a non-stick grill pan start cooking the onions, ginger and garlic with
¼ cup water over a medium heat, add the tomato paste, chilli and
curry powder, another ¼ cup water and stir to combine. Bring the mix
to a boil, add the chick peas and 1 cup water, bring back to a boil
and then simmer on a low heat for 15 minutes or until the sauce
thickens. Add the fresh coriander leaves and stir. Then add the
carrots, red pepper and another ½ cup of water, then add the kale
and peas – stir to combine. Keep heat on low for 6-7 minutes before
adding the rice and almonds – stir to combine and leave to stand for
2-3 minutes before serving.
Nutrition Facts:
Protein – 57.1g / per serving – 19g
Carbs – 235.6g / per serving – 78.5g
Fat – 82.5g / per serving – 27.5g
Total kcals – 1913.3 kcals / per serving – 637.5 kcals
97. Soy Meat Tortillas
Ingredients:
50g soy meat
3 whole wheat wraps
2 medium tomatoes
¾ cup cucumber
100g mixed beans
100g soy yogurt
½ can sweetcorn (tinned)
100g fresh lettuce
2 garlic cloves
1 tsp oregano
1 tsp thyme
¼ tsp pepper
1 tsp salt
1 tsp Jamaican jerk
1 tsp paprika
1 tbsp. BBQ sauce
Cooking method:
Cut your vegetables and salad into small pieces and put to one side.
in a small bowl add your yogurt, grate 1 clove of garlic on top and
add the oregano, paprika, pepper, BBQ sauce, then stir and taste
before adding any extra salt – mix well and leave to one side. Next
cook your soy meat according to packaging (using water). Once
cooked add the Jamaican jerk, 2nd grated garlic clove and 1 tsp salt
and mix to combine. Then put your whole wheat wraps in the
microwave on full power for 30-40 seconds, fill and roll! Scrumptious
and nutritious!
Nutrition Facts:
Protein – 36g
Carbs – 127.3g
Fat – 17.3g
Total kcals – 808.9 kcals
98. Spaghetti Lentil Bolognaise (2 servings)
Ingredients:
400g whole wheat spaghetti
200g dried lentils (uncooked)
120g organic tinned tomatoes
1 medium white onion
1 large stick of celery
1 clove garlic
120g soy milk (unsweetened)
1 large carrot
1 tsp chilli powder
1 tsp sage
1 sprig rosemary
1 tsp salt
2 vegetable stock cubes (500ml water per cube)
Cooking method:
Start by slicing the celery length ways and then dicing finely, then do
the same for the carrot, onion, garlic and rosemary. Place them into
a non-stick pan and add ¼ cup water and cook for 5 minutes on a
medium heat – stir frequently then add the sage. Cook until the
onion turns translucent before adding the lentils, stir to combine and
leave for 2 minutes before adding the vegetable stock with 1L of
water. Bring to a gentle simmer on a low heat, cover the pan with a
lid and leave for 20 minutes – stir occasionally. Then add the
tomatoes, chilli powder, soy milk, and salt – stir well to combine and
cook to a gentle simmer remaining on a low heat and leave for a
further 15 mins or until sauce thickens, stirring occasionally. (keep
covered with lid). For the last 12-14 minutes add the spaghetti to a
large pan and boil until cooked through – drain, add to the sauce, stir
well and serve immediately!!
Nutrition Facts:
Protein – 47.8g
Carbs – 189.3g
Fat – 8.6g
Total kcals – 1025.8 kcals
99. Tofu Tortillas
Ingredients:
75g tofu (crumbled)
1 tbsp. extra virgin olive oil
2 whole wheat tortillas
3 medium spring onions (chopped)
1 red onion (finely sliced)
2 tbsp. organic salsa
1 tbsp. onion powder
1 tbsp. turmeric
1 tsp salt
Cooking method:
Start by heating your saucepan on a low-medium heat, add the olive
oil and leave to heat up for 2 minutes. Add the spring onion and red
peppers – leave for 2-3 minutes and stir. Then add the tofu and cook
for a further 10 minutes or until it starts to brown – stirring frequently.
Next, add the onion powder, turmeric and salt and mix together well
– turn heat right down to low and cook for a further 10 minutes.
Finally put your tortillas in a microwave on full power for 30-40
seconds, add the cooked ingredients, top with the salsa, wrap and
enjoy!
Nutrition Facts:
Protein – 23.8g
Carbs – 58.6g
Fat – 23.3g
Total kcals – 539.3 kcals
100. Whole Hearty Vegan Fettuccine
Ingredients:
100g butter beans (tinned in water)
250g whole wheat fettuccine
2 medium white onions (finely sliced)
2 tins organic tomatoes (diced)
100g fresh baby spinach leaves
1 tbsp. tomato paste
1 tbsp. coconut sugar
1 tsp chilli powder
1 tsp garlic powder
1 tsp oregano
1 tsp basil
200ml water
Cooking method:
Start by washing the butter beans thoroughly to avoid any gas
problems. Grab a large non-stick pan and put the beans on a lowmedium heat for 6-7 mins – stirring occasionally. Then turn the heat
right down to low, mash the beans, add the onions and 50ml water
and cook for 2-3 minutes stirring occasionally. Then add the
tomatoes, chilli, garlic, oregano, basil and stir well. Add 150ml water
and turn the heat up to high to bring to the boil and then turn heat
back down to low again and simmer until the mix thickens. While
you’re waiting for the sauce to thicken, boil the fettuccine in a
separate pan according to packaging, then drain and leave to one
side. Once the sauce has thickened to your desire, turn the heat off,
sprinkle in the coconut sugar and mix well. Finally add the spinach
leaves and leave to settle for 2-3 minutes before adding the
fettuccine – mix well and serve straight away!
Nutrition Facts:
Protein – 30g
Carbs – 131.6g
Fat – 4.5g
Total kcals – 686.9 kcals
Chapter 9: How to calculate your energy
needs
Next you need to work out your energy needs using the following formula:
Energy requirements = BMR (basal metabolic rate) + PAL (physical
activity level).
BMR (basal metabolic rate)
BMR is the minimum calorie needs and energy an individual requires in
order to sustain life while at rest and to maintain your body’s normal
function. In an individual that’s sedentary, BMR can make up to 75% of
your overall energy requirements. It’s largely determined by the amount of
lean muscle tissue that the individual possesses. The leaner the individual,
the higher their BMR is likely to be. You can see now why it’s so vital to
maintain as much muscle as possible, to ensure you maintain a sufficient
BMR. People who follow diets that consist of extreme starvation for the
“quick fix,” often lose a lot of muscle, for obvious reasons. Therefore, your
BMI would drop also, causing a lower kcal requirement. People that follow
extreme diets often experience an unexpected weight increase once they
return to their normal eating habits, as they forget to account for a reduced
BMR from the amount of lean muscle tissue lost.
To estimate your BMR, all you need is your bodyweight in Kg or lbs. The
Schofield method is a very effective method used to estimate the BMR in
kcals for the average man and woman. An individual’s age, weight and
gender, are all considered in the equations, they’re very accurate for the
average adult, but they don’t consider an individual’s body composition.
Therefore, an individual’s kcal needs may be underestimated if they’re very
lean and muscular and in turn, over estimate the kcal needs of an obese
individual.
To calculate your BMR use the table below:
BMR (kcal/day)
Age
BMR Male
BMR Female
10-17 years
17.7 x W + 657
13.4 x W + 692
18-29 years
15.1 x W + 692
14.8 x W + 487
30-59 years
11.5 x W + 873
8.3 x W + 846
60-74 years
11.9 x W + 700
9.2 x W + 687
W = weight in kg
This gives you an approx. figure for how many kcals an individual use’s in
a 24-hr period.
To convert stone to kg multiply weight in stone by 14 and divide by 2.2.
To convert body weight from lbs to kg divide weight in lbs by 2.2.
So, if we calculate Jane’s BMR the calculation would be as follows:
Jane is a 43-year-old female and she weighs 88.9 kg.
8.3 x 88.9 (kg) + 846 = 1584
Physical activity level table
Lifestyle
Occupation
PAL
Sedentary
Desk job, no exercise, little
energy expenditure.
< 1.2
Lightly active
20-30 minutes of exercise up to
3 days per week.
Moderately active
Active lifestyle and exercise up
to 4-5 days per week.
Very active
Sport specific training
intensely for 5-6 hours per
week and hard labour
occupations.
Extremely active
Athletes who spend more than
10 hours per week training and
other activities outside of
training.
1.3 - 1.4
1.5 – 1.6
1.7 – 1.8
1.9 - 2.2
The next step is to multiply your BMR by your PAL.
Jane is a sedentary office worker and gets little to no exercise, therefore, her
PAL would be 1.2 so the following equation would be as follows:
1584 x 1.2 = 1900 kcals per day (energy requirements).
So, this is the daily requirements that Jane should be consuming for her
weight and lifestyle, but obviously she’s consuming a lot more than this and
with no exercise, she’s sure to put on excess weight. Once Jane has reached
her goal of losing 21.33 kg or reduced her BF% to 25% and exercising
regularly, her PAL will change to moderately active and therefore multiply
her BMR by 1.3-1.4 accordingly to maintain new weight and BF%.
Now that we’ve calculated Jane’s energy requirements, we can break down
how much energy we require from each macronutrient.
According to the eat well plate, the percentage of each individual
macronutrient we should consume each day from your total energy needs
are as follows:
Protein – 4 kcals per 1g
Carbohydrate – 4 kcals per 1g
Fat – 9 kcals per 1g
Jane’s energy requirements per day: 1900 kcals
So, to find out each individual macronutrient (Carbohydrates, Fats &
Protein) we must use this formula: Total energy requirement x 0.55/ 0.30/
0.15 (percentage of macronutrient) ÷ Macronutrient in kcals to find out
what it is in grams.
(1900 x 0.55 = 1045 ÷ 4 = 261))
So, for carbohydrates which should be 50-55% of your diet, Jane should
consume approx. 261g daily.
Next, we’ll do the same for fat.
(1900 x 0.30 = 570 ÷ 9 (remember that for 1g of fat there are 9 kcals) =
63)
So, for fat which is 30-35% of her daily needs, she should consume 63g.
Next, we’ll do the same for protein.
(1900 x 0.15 = 285 ÷ 4 = 71)
So, Jane should consume 10-15% of her daily needs from protein which is
71g.
Carbohydrates – 261g (1045 kcals)
Fat – 63g (570 kcals)
Protein – 71g (285 kcals)
So, if we add these numbers together in the brackets that are in kcals:
1045 + 570 + 285 = 1900 kcals (total energy requirements).
The reason we break each of these down into grams, is because most
nutrient values on food packets show each macronutrient in grams, so when
it comes to your diet plan it becomes a lot easier for you to create.
Total energy requirements to maintain weight
With the type of training you do your carbohydrate and protein should be
adjusted accordingly compared with the eat well plate to maintain energy
levels and to repair and increase muscle size.
Type of exercise
Daily protein requirements (g)
Endurance – low to moderate intensity
1.0 – 1.2
Endurance – moderate to high intensity
1.2 – 1.6
Exercise of intermittent nature e.g football
1.4 – 1.7
Strength or power training
1.6 – 2.0
Multiply bodyweight (kg) by daily protein requirement (g)
Activity level
(number of hours of moderate intensity
exercise of sports)
Grams of carbohydrate / kg bodyweight
3-5 hours per week
5g per kg bodyweight
5-7 hours per week
5-6g per kg bodyweight
1-2 hours per day
6-7g per kg bodyweight
2-4 hours per day
7-8g per kg bodyweight
More than 4 hours per day
8-10g per kg bodyweight
Multiply bodyweight (kg) by daily carbohydrate requirement (g)
So, for example Jane has reached her long-term goal of weighing 68 kg.
She’s moderately active, has an active lifestyle and exercises 4-5 times per
week aerobically, therefore her new PAL is 1.5.
Moderately active
Active lifestyle and exercise
up to 4-5 days per week.
1.5 – 1.6
Jane’s new energy requirements are as follows.
BMR formula – 8.3 x 68 + 846 = 1410
BMR = 1410
BMR x PAL
1410 x 1.5 = 2115 total kcal energy requirements
Macronutrient breakdown using carbohydrate and protein requirements
above:
Carbohydrates
3-5 hours per week
5g per kg bodyweight
5g / per kg bodyweight
5 x 68 = 340g (1360 kcals)
Protein
Endurance – moderate to high intensity
1.4 x bodyweight (kg)
1.4 x 68 = 95g (380 kcals)
1.2 – 1.6
Add protein & carbohydrate requirements together in kcals
1360 + 380 = 1740 kcals
Now we can work out Jane’s fat requirements by subtracting her protein
and carbohydrate requirements from her total kcal requirements.
Total kcals – protein and carbohydrate requirements = fat requirements
2115 – 1740 = 375 kcals
Now you need to divide the fat requirements by 9 to get in grams
375 ÷ 9 = 42g
Carbohydrates – 1360 kcals
Protein – 380 kcals
Fat – 375 kcals
1360 + 380 + 375 = 2115 kcals
Some useful information on carbohydrate consumption
Before exercise
During exercise
lasting more
than 60 minutes
After exercise
Between daily
session
How much
2.5g \ kg
bodyweight
70g \ hour
1g \ kg bodyweight
5-10g \ kg
bodyweight
depending on
intensity
Time period
2-4 hours
before exercise
Begin after 30
minutes and take
at regular
intervals
Up to two hours and
then every two
hours
Plan and time
appropriately to
meet
recommended
intake in time
period between
session
Glycaemic
index (GI)
Low
High
High – low
Low
Example
foods
Bowl of muesli
with semi
skimmed milk
1-2 Bananas
Fresh fruit smoothie
made with yogurt
and milk
Stir fried noodles
and vegetables
Bowl of
Spaghetti
Bolognese and
salad
Jacket potato
with baked
beans
Handful of dried
fruit such as
chopped apricots
or raisins
Cereal bar
Slice of malt loaf
Tuna and low-fat
crème fraiche
Tuna and sweetcorn
sandwich on
wholegrain bread
Beans on
wholegrain toast
Jacket potato with
cottage cheese
and salad
½ large pizza with
tomato and
vegetable-based
topping
Bodybuilding Cookbook:
200 more nutritious and delicious bodybuilding
recipes to sculpt the perfect physique
Contents
Chapter 1: Pre-Workout Menu
1.
Creamy Cajun Chicken Tortillas
2.
Turkey Burger
3.
Mixed Beans on Toast with a Twist
4.
Peanut Butter & Banana English Muffin with Sweets
5.
Pasta with Chicken & Greens
6.
Creamy Tuna Pasta
7.
Jamaican Inspired Rice & Peas
8.
Peanut Butter & Banana Toasty
Chapter 2: Post-Workout Menu
9.
Sweet Chicken Tikka Tortillas
10.
Bagel with a Treat
11.
Posh Fish & Chips
12.
Sweet & Sour Chicken Curry
13.
Chicken Fried Rice
Chapter 3: Non-Training Day Menu
14.
Classy Salmon Sandwich with Orange, Mango and Blackberry Juice
15.
Salmon, Asparagus & Sweet Potato Fries
16.
Skinny-Sweet Tuna Salad
17.
Bass Fillet with Sweet Potato Fries
18.
Jerk-Turkey, Rice & Greens
19.
Chick Pea Salad
20.
Bed of Avocado + Chocolate Milk
21.
Chicken Salad with Personality
22.
Sticky Jerk Chicken
Chapter 4: Breakfast Menu
23.
Apple & Blueberry Porridge
24.
Muesli Fruit Mix Combo (servings: 2)
25.
Hearty Breakfast
26.
Banana & Blueberry Pancakes
27.
Fruit & Berry Porridge (servings: 2)
28.
Bacon & Egg English Muffin
29.
Oats-So-Delicious (servings: 2)
30.
Nutty Oats
Chapter 5: Healthy Desert Menu
31.
Chocolate Mousse
32.
D.I.Y Chocolate Orange Protein Bars (servings: 8)
33.
Banana with Passion
34.
Tropical Frozen Yogurt
35.
Mixed Fruit Energy Bars (servings: 4)
36.
Peanut Butter & Banana Chocolate Sandwich
37.
Blackberry Frozen Yogurt
38.
Chocolate Orange Mousse (servings: 2)
39.
D.I.Y Oat & Berry Protein Bars (servings: 8)
40.
Chocolate Mousse
41.
Chocolate Peanut Butter Bites (servings: 12)
42.
Peanut Butter & Chocolate Protein Toasty
43.
D.I.Y Chocolate & Cranberry Protein Bars (servings: 8)
44.
D.I.Y Granola Protein Bars (servings: 8)
45.
D.I.Y Chocolate Orange Protein Bars (servings: 8)
46.
D.I.Y Chocolate Coconut Granola Bars (servings: 10)
Chapter 6: Vegan/Vegetarian Menu
47.
Sweet Potato & Lentil Soup Moroccan Style (servings: 2)
48.
High-Protein Enchiladas (servings: 7)
49.
Soya & Veggie Burgers (servings: 4)
50.
Chick Pea & Lentil Curry (servings: 4)
51.
Mean Bean Tortilla Dream (servings: 4)
52.
Quorn Chicken & Lentil Risotto (servings: 2)
53.
Quorn Sausage & Garlic Wedges
54.
Quorn Ham, Cheese & Spring Onion Toasty
55.
Chicken Quorn Curry (servings: 2)
56.
Whole Wheat Veggie Special
57.
Vegetable Risotto (servings: 2)
58.
Mixed Bean Stir Fry (servings: 2)
59.
Spicy Mixed Beans on a Bed of Potato (servings: 2)
60.
Rice, Beans & Greens
61.
Mixed Beans & Sweet Potato Special (servings: 2)
62.
Sweet Potato & Lentil Soup Moroccan Style (servings: 2)
63.
Beans on Toast 2.0
64.
Mixed Beans & Potato
65.
Red Kidney Bean Stir Fry (servings: 2)
66.
Nutty Pasta & Lentils (servings: 2)
67.
Sweet Potato Fries with a Side of Beans (servings: 2)
68.
Chick Pea Grilled Sandwich
69.
Hot Chilli Chick Pea Tortillas (servings: 2)
70.
High Protein Enchiladas (servings: 7)
71.
Protein-Packed Tortilla Blitz
72.
Rice & Peas
73.
Lentil Soup with Granary Baguette (servings: 2)
74.
Jacket Potato & Sweet Kidney Beans (servings: 2)
75.
Fruit & Nut Fettucine (servings: 2)
76.
Spicy Bean Tortilla Dream
77.
Spaghetti Lentils (2 servings)
78.
Alternative Mac N Cheese (4 servings)
79.
Chunky Bean Veggie Soup
80.
Chick Pea Curry (3 servings)
81.
Soy Meat Tortillas (servings x2)
82.
Spaghetti Lentil Bolognaise (2 servings)
83.
Tofu Tortillas
84.
Whole Hearty Vegan Fettuccine (servings: 2)
85.
Quorn Chicken Tortillas (servings: 2)
86.
Quorn Sausage & Garlic Wedges
87.
Sweet Thai Quinoa
88.
Spicy Mexican Quinoa
Chapter 7: Low Carb Slow Cooker Menu
89.
Slow Cooker Turkey Stew (servings: 6)
90.
Slow Cooker Wild Rice Pilaf (servings: 4)
91.
Slow Cooker Cranberry Chutney (servings: 8)
92.
Slow Cooker Polynesian Chicken (servings: 6)
93.
Slow Cooker Pork Tenderloin (servings: 8)
94.
Slow Cooker BBQ Pulled Pork (servings: 4)
95.
Slow Cooker Red Beans and Rice (servings: 6)
96.
Slow Cooker German Schnitzel (servings: 4)
97.
Slow Cooker Black Beans and Chicken (servings: 6)
98.
Cheesy Spaghetti with Turkey Sausage (servings: 6)
99.
Slow Cooker Chicken and Mushroom Gravy (servings: 6)
100.
Slow Cooker Chicken & Rice (servings: 6)
101.
Slow Cooker Herb Chicken and Vegetables (servings: 4)
102.
Chocolate Bread Pudding with Caramel Sauce (servings: 10)
103.
Slow Cooker Bananas Foster (servings: 3)
104.
Slow Cooker Bread Pudding (servings: 10)
105.
Slow Cooker Brown Rice Pudding (servings: 6)
106.
Slow Cooker Vegetable and Bean Soup (Servings: 6)
107.
Slow Cooker Chicken Tortilla Soup (servings: 10)
108.
Slow Cooker Savory Superfood Soup (servings: 6)
109.
Slow Cooker Butternut Soup (servings: 14)
110.
Slow Cooker Chicken Noodle Soup (servings: 6)
111.
Slow Cooker Cream of Chicken and Rice Soup (servings: 6)
112.
Slow Cooker Fiesta Chicken Soup (servings: 6)
113.
Slow Cooker Black Bean & Veggie Soup (servings: 6)
114.
Slow Cooker Cream of Potato Soup (servings: 6)
115.
Slow Cooker Lentil & Veggie Stew (servings: 6)
116.
Slow Cooker Chicken Chili (servings: 6)
117.
Slow Cooker Chicken Stew (servings: 10)
118.
Slow Cooker Halibut Stew (servings: 4)
119.
Slow Cooker Honey Mustard Turkey Stew (servings: 4)
120.
Slow Cooker Veggie Pot Pie Stew (servings: 4)
121.
Slow Cooker Momma’s Roadhouse Chili (servings: 4)
122.
Slow Cooker Texas Chili servings: 6
123.
Slow Cooker Apple Pie Steel-Cut Oatmeal (servings: 6)
124.
Slow Cooker the 13-Bean Burgoo Stew (servings: 6)
125.
Slow Cooker Cranberry Sauce (servings: 6)
126.
Slow Cooker Garlic Mashed Potatoes (servings: 10)
127.
Potatoes with Garlic and Rosemary (servings: 8)
128.
Slow Cooker Macaroni and Cheese (servings: 4)
129.
Slow Cooker Sweet & Savory Sweet Potatoes (servings: 3)
130.
Slow Cooker Southern Style Green Beans (servings: 6)
131.
Slow Cooker Sweet Potato Mash (servings: 6)
132.
Slow Cooker Cornbread Stuffing (servings: 4)
133.
Slow Cooker Apple Crisp (servings: 8)
134.
Slow Cooker Fudge (servings: 6)
135.
Slow Cooker Honey Bananas (servings: 4)
136.
Slow Cooker Pecan Pie (servings: 6)
137.
Slow Cooker Pumpkin Spice Bread Pudding (servings: 10)
138.
Pasta with Eggplant Sauce (servings: 8)
Chapter 8: All-Natural High Protein Smoothie Menu
139.
Sweet Banana Soya Fix
140.
Peaches & Cream Supreme
141.
Tooty-Fruity
142.
Hearty Fruit Smoothie
143.
Lemon & Lime Bitter Twist
144.
Chocolate & Mint (servings: 2)
145.
Hazelnut Bliss
146.
Chocolate Orange (servings: 2)
147.
Fruit & Nut (serving: 2)
148.
Before Bed Desert
149.
Wake Me Up Smoothie
150.
High Carb Energy Boost Smoothie
151.
Green Goodness
152.
Chocolate Berry (servings: 2)
153.
Coffee Mint Cocoa
154.
Raspberry Double Nutty
155.
Thick Chocolate Orange smoothie
156.
Double Chocolate Milkshake (servings: 2)
157.
Vanilla Carb Loader
158.
Chocolate Vanilla Dream
159.
Tropical Smoothie (servings: 2)
160.
Strawberry Delight
161.
Post Cardio Breakfast Smoothie Blitz
162.
Granola Special (servings: 2)
Chapter 9: Whey Protein Smoothie Menu
163.
Breakfast with Strawberry and Oatmeal
164.
Green Chili Avocado
165.
Mango and Banana Lava
166.
Apple Broccoli Cleanse
167.
Peach and Raspberry
168.
Orange and Peach Delight
169.
Beetroot Refresher
170.
Apricot and Carrot Splash
171.
The Green Splash
172.
Berry-Berry
173.
Choco Nut
174.
Caribbean Drive
175.
Ginger and Banana Boost
176.
Watermelon Wonder
177.
All-In Fruit Smoothie
178.
Antioxidant Splash
179.
Pumpkin Pump
180.
Chocolate Sea
181.
Strawberries and Papaya Joy
182.
Coconut Chilling
183.
Vanilla Shake
184.
Banana-Berry Shake
185.
Smooth Peanut Paradise
186.
Triple Sundae Shake
187.
Almond Blast
188.
The Bran Shake
189.
Strawberry Greek Shake
190.
Charming Chocolate Shake
191.
Low Carb Sour Chocolate Bliss
192.
Cheese Shake
193.
Creamy Peach Shake
194.
Honey Spirulina Shake
195.
Banana Based Peanut Smoothie
196.
Pumpkin Pie Shake
197.
Mixed Fruit Shake
198.
Butter-Almond Smoothie
199.
Chilled Barley Broth
200.
Simple Spinach Stuff
201.
Cranberry Cute Shake
202.
Healthy n Hearty Shake
203.
Wise-Water Shake
204.
Squash Shake
205.
Choco Sundae Shake
206.
Java Banana Shake
207.
Hazelnut Choco Shake
208.
Super protein Shake
209.
Peach & Berries
210.
Tropical Shake
211.
Simple Spirulina Shake
212.
Mad Mango Shake
Introduction
You may think that a low-carb, low-fat diet is the way forward to
achieve weight loss and a healthy lifestyle, but this isn’t necessarily
the case. The main macronutrients in the foods we consume are
made up of protein, carbohydrates and fat, but it’s the type and how
much of each you consume, that really makes the difference.
Proteins are mainly found in animal meats and by products, but it’s
important to choose from lean sources. For example, lean sources
can be found in tuna, salmon, chicken, turkey and eggs. They can
also be found in less amounts within nuts, legumes, beans and
plant-based sources.
It’s often thought within the fitness community, that the more protein
you consume, the bigger and leaner your muscles will become, but
this couldn’t be further from the truth. For instance, research has
found that eating any more than 30g protein per meal sitting, it’s
unlikely that your body would be able to utilize it, therefore, the
excess that isn’t digested and absorbed, would store as unused
energy in the form of fat. The same can be said about carbohydrates
and fats, but it depends on your size and genetics to be specific.
Protein is essential for muscle growth and certainly contributes to
becoming leaner, because it gives you that satiated feeling of
fullness. Plus, as you can only consume approx. 20-30g per sitting,
to get the correct amount for your body type, it’s a better idea to eat
several small meals spread throughout the day, instead of 2-3 big
meals. This ensures you absorb all the protein you require, helps
you to maintain high energy levels throughout the day and boosts
your metabolism.
Carbohydrates are a little more complicated, it’s essential that you
educate yourself on them, because when you think of losing weight,
people tend to cut out carbohydrates all together. This is dangerous,
because they’re our main source of energy. Sugar, or the more
technical term, ‘glucose,’ is our main energy source, which is
released into the bloodstream to use as energy. Carbohydrates are
stored in the form of glycogen within your muscles and liver and
depending on the type of carbohydrate, determines how fast the
energy is released and broken down into the form of glucose.
Now that you understand that not all carbohydrates are the same,
let’s look at how to separate the good from the bad and learn when
it’s ideal to utilize both types.
There are two types of carbohydrates, ‘simple’ and ‘complex.’ Simple
carbs are predominantly made up of fast release sugars, therefore,
they convert to glucose almost instantly and if the energy isn’t
utilized immediately, it stores as fat. They’re mainly found in white
starchy foods such as white potatoes, white pasta, spaghetti, white
rice and white bread. You may find you can eat lots of simple carbs
in one sitting, which is due to the rapid digestion process. The
problem is, if you don’t exercise prior to consuming simple carbs,
and consume them in every meal sitting, long term, it’s going to
affect your blood-sugar and contribute to weight gain. It’s because of
the rapid digestion process along with the sudden rush of energy,
that people become addicted to this feeling, along with the taste of
fast foods and junk foods of course. But these kinds of habits offer
no benefit to your health and only lead to obesity and an elevated
risk of developing diabetes. That’s not to say that healthy eaters
don’t like to indulge in “unhealthy” foods from time to time, you can
still eat those foods, it’s more about timing and moderation. Apart
from foods high in saturated fat, there aren’t really any unhealthy
foods, all foods can serve a purpose, it’s just about timing and
quantity.
Although simple carbs don’t serve a purpose when you’re trying to
lose weight and increase energy levels, they can however, be
utilized very well immediately after exercise and up to two hours
later. This is because following exercise, your glycogen stores
become depleted and as your muscles and liver are like magnets for
a certain amount of simple sugars at this stage, consuming simple
carbs becomes essential to replenish your energy stores. This, along
with a decent amount of protein to repair the muscle tissues and
cells of course.
Therefore, it’s essential to top-up your Glycogen stores with complex
carbs, at least 1-2 hours before exercise, so that your muscles and
liver have sufficient energy to fuel your workout. Hence, this is the
reason why a diet consisting of predominantly simple carbs, won’t
benefit your workout or energy levels. If you haven’t sufficient
glycogen stored, then you aren’t going to have enough energy to
build muscle and burn off fat. In simplistic terms, complex carbs
before training and simple carbs following training.
The easiest way to judge complex carbs from the simple carbs, is to
remember that the simple ones are mainly white, and the complex
ones are generally brown. Complex carbs are mainly made up of
wholegrains, whole wheat, wholemeal and consist of lots of fibre
which takes longer to digest. Consequently, the Glycogen
breakdown process takes longer to convert to glucose and release
into the bloodstream to use as energy. Therefore, it’s best to
consume predominantly complex carbs if you’re looking to increase
your energy and lose weight, because they keep you stocked up and
feeling fuller for longer and when you have a steady flow of energy,
you’re less likely to indulge in unhealthy foods. Fibre’s released
steadily, it’s good for your gut and best of all, it helps to release
energy slowly. So, by consuming a diet predominantly made up of
complex carbohydrates, you’re sure to receive a steady release of
energy throughout the entire day. Complex carbs can be found in
whole wheat pasta, wholegrain rice, grainy breads, raw steel cut
oats, sweet potatoes and even within beans and legumes.
Just as significant as carbohydrates, are fats. Fats are essential to
us as we require them for multiple reasons. A small amount of
unsaturated fat is vital for our health, because it helps our body to
absorb fat soluble vitamins, such as vitamin A, D, E and they can
only be absorbed with the help of other fats. We also use fat as fuel,
although your body will always utilise carbohydrate stores as the
main energy supply first, it’s only when those stores become
depleted, that your body will begin to utilize fat for energy. For
instance, if you’re a weight lifter or bodybuilder, your main energy
supply would come from carbohydrates, as most sessions usually
last around 60 minutes. On the other hand, if you’re a long-distance
endurance runner, then you’d be exercising for 1-3 hours, therefore,
initially your body would use the glycogen stores and as they
become depleted, it’d switch to utilising fat for energy. It’s not
recommended to exercise on an empty stomach, because although
the theory states that if you exercise on an empty stomach and have
insufficient carb stores available, that your body would utilise its fat
stores for energy, it’s completely untrue. In fact, it’s extremely
dangerous, your body won’t run on fat stores, it doesn’t work that
way. By doing so, your body would break down muscle tissue to
utilize as energy, which brings about severe fatigue and all kinds of
other problems.
The type of fats you must avoid are saturated fats. Too much
saturated fat can contribute to high cholesterol, which increases the
risk of heart disease, stroke and cardiovascular disease. Its
recommended that you take in no more than 30g saturated fat per
day. Saturated fats are found predominantly in animal meats, butter,
lard, cream, meat (sausages, bacon), chocolate and biscuits. When
you discover how much of each of the macronutrients you require
within your diet, per meal, the eat well plate suggests; 50%
Carbohydrates, 35% Protein and 15% Fat. This makes sense as
over half of your plate should be made up of complex carbs, which
are our main source of energy. Over a quarter of the plate should be
made up of protein, which serves many roles such as helping you
feel fuller and a small amount of unsaturated fats, which are
essential.
To lose/put on weight, grow muscle and maintain a thick and full
muscular tone, it’s 95% down to diet. I’m not suggesting a boring,
flavourless diet, neither am I suggesting you consume healthy foods
at each meal sitting. It’s more about eating the right quantity of the
right foods, at the right time. Again, there aren’t any bad foods, only
bad timing.
It’s simple really; before exercise, load up on healthy complex carbs
to fuel your glycogen stores so you have sufficient energy to power
through the session without becoming fatigued. As mentioned
above, the best carbohydrates to consume before exercise, are
brown complex carbs which can be found in sources such as sweet
potatoes, wholegrain rice, whole wheat pasta and grainy breads etc.
This allows glycogen to be stored and released slowly overtime,
unlike simple white carbs, as they’re simple sugars which’re released
almost instantly into your bloodstream and stored as fat, if you don’t
put that energy to use right away. Eat between 35-50g of complex
carbohydrates, 1-1.5 hours prior to exercise to maximise your energy
stores.
Immediately after exercise, your muscles require protein along with
simple carbohydrates to refuel and repair. This is when it’s okay to
indulge in bad carbs, because during this stage, your muscles are
like magnets for a certain amount of simple sugars, as your body’s
energy stores will have become depleted and therefore, need
refuelling asap. Your muscles also require adequate amounts of
protein in order to grow and repair. It’s recommended to consume
approx. 35-50g of simple carbs and 25-30g protein, within 20-30
minutes following exercise. Repeat approx. 1.5 hours later. If it’s a
rest day and you’re not going to expend much energy, you’ll need to
adjust the quantity of food you consume accordingly. If you usually
consume 3 large meals daily, instead, consume 2/3 and if you eat 6
small meals spread throughout the day, consume 4/6. The simple
reason is, if you were to eat the same amount as you would on a
training day, your body would store the excess energy as body-fat.
Try to consume no more than 2,500 Kcals on a rest day, depending
on your size and body type.
The bodybuilding cookbook contains something for everybody; from
vegan/vegetarian recipes, to high protein recipes, to low-carb
recipes, to smoothie recipes, to slow cooker recipes, to healthy
deserts, to D.I.Y energy and protein bar recipes. Most recipes are
simple to prepare, some are family orientated, they’re all healthy,
packed with nutrients and all taste delicious. There’s also a nutrition
value breakdown of each recipe, allowing you to keep track of
exactly how many calories you’re taking in at a time. It’s important to
avoid thinking of a new eating habit as a diet, especially if it’s
something you’re going to be following long-term, because when
people say, “I’m going on a diet,” it usually means it’s temporary and
end up reverting back to old eating habits once the weight loss or
whatever goal has been achieved. Eating healthily doesn’t have to
be boring, it’s all about variety, being creative and experimenting in
the kitchen with natural, organic and healthy foods. It’s so easy to fall
in love with cooking, as you’ll learn with the many healthy and
delicious recipes below.
Chapter 1: Pre-Workout Menu
1. Creamy Cajun Chicken Tortillas
Ingredients:
100g chicken fillet (skinless & chopped)
4 sprays 1 calorie pam oil
2 whole wheat tortillas
1 small tomato (chopped into small chunks)
¼ cup cucumber (chopped into small chunks)
1 handful baby spinach leaves
3 tbsp. ricotta cheese
1 tsp parsley
1 tsp fresh mint
1 tsp Cajun seasoning
Preparation Method:
In a large frying pan add the pam oil and leave to pre-heat on the
hob over a low-medium heat for 2 minutes. Meanwhile, season your
chicken by rubbing the Cajun spice over it evenly with your hands –
it’s easier if you chop the chicken first. Cook the chicken for 10-12
minutes or until cooked through, then add the tomato, cucumber,
along with the parsley and fresh mint – cook for 3-4 minutes. Then
turn the heat off, add the ricotta cheese, stir through and leave to
stand for 2 minutes. While you’re waiting, put the tortillas in the
microwave and heat on full power for 30-40 seconds. Add the mix to
the tortillas, wrap and tuck in!
Nutrition Facts:
Protein – 38.8g
Carbohydrates – 50g
Fat – 12g
Total Kcals – 463.2 Kcals
2. Turkey Burger
Ingredients:
100g turkey fillet
½ red tomato (sliced)
1 wholemeal burger bun
1 tbsp. rapeseed oil
2 garlic cloves (crushed)
½ white onion (finely sliced)
1 handful lettuce
Dressing
1 tbsp. low fat mayonnaise
1 tsp. lime juice
1 tsp coriander seasoning
½ tsp jerk seasoning
Preparation Method:
Pre-heat a large frying pan over a low-medium heat for 2 minutes
and add the rapeseed oil. Then, add the white onion and crushed
garlic – cook until the onions turn translucent. Next, add the turkey
fillet and cook for 8-10 minutes turning occasionally. Meanwhile, it’s
time to prepare the dressing. In a small bowl, add the mayonnaise,
lime juice, coriander, jerk seasoning and use a fork to mix
thoroughly. Once the turkey is cooked through, empty the contents
onto a serving plate, slice the burger bun in half and place cut side
down on the pan for 3-4 mins to lightly toast. Turn the heat off, add
the fillet to the bun along with the lettuce, onions, tomato slices, premade dressing and dig in!
Nutrition Facts:
Protein – 39.6g
Carbohydrates – 42g
Fat – 20.1g
Total Kcals – 507.3 Kcals
3. Mixed Beans on Toast with a Twist
Ingredients:
2 wholegrain slices bread
200g reduced salt & sugar baked beans
200g mixed beans (in water)
½ tsp jerk seasoning
½ tsp paprika
1 tbsp Worcestershire sauce
Preparation Method:
A simple recipe that tastes great and gives an intense energy boost!
Remember, before you consume any beans (minus the baked
beans), you should always wash thoroughly and soak for at least an
hour beforehand, to avoid any stomach discomfort and bloating.
Wash the mixed beans thoroughly and add them to a small pan
along with the baked beans Worcestershire sauce, paprika and jerk
seasoning. Place the pan over a low heat and simmer for 6-7
minutes – stirring frequently. Then, simply toast the bread and pour
the beans on top. Simple, delicious and nutritious!
Nutrition Facts:
Protein – 28.6g
Carbohydrates – 67.2g
Fat – 4.8g
Total Kcals – 426.4 Kcals
4. Peanut Butter & Banana English Muffin with
Sweets
Ingredients:
1 wholegrain English muffin
1 heaped tbsp. organic peanut butter
1 large banana
½ cup fresh blueberries
Preparation method:
Once again, another quick and easy recipe that’s packed with
protein and complex carbs along with healthy fats. Great as a snack
or to fuel a workout.
Simply slice the muffin in half and toast until golden brown, before
spreading with peanut butter on both slices and then place the sliced
bananas on top. Serve them on a medium plate along with the
blueberries and enjoy!
Nutrition Facts:
Protein – 17g
Carbohydrates – 79.2g
Fat – 13.4g
Total Kcals – 505.4 Kcals
5. Pasta with Chicken & Greens
Ingredients:
100g chicken fillet (skinless / cut into chunks)
3 sprays 1 calorie pam oil
150g whole wheat pasta (any style)
300ml water
100g broccoli (chopped)
¼ cup courgette (chopped)
½ tin tomatoes
1 pinch sea salt and cracked black pepper
1 tsp oregano seasoning
2 garlic cloves (crushed)
½ white onion (finely sliced)
¼ of a limes juice
Preparation Method:
Pre-heat your frying pan over a medium heat for 2 minutes, before
adding the pam oil along with the chicken fillet chunks, crushed
garlic and diced onion – cook for 10-12 minutes or until cooked
through. Then, add the pasta to a small pan along with 300ml of
chilly water, boil over a medium heat on the hob for 10 minutes or
until all water has been absorbed. As soon as you begin cooking the
pasta, it’s time to prepare the sauce. Add the tinned tomatoes, salt,
pepper, oregano and limes juice along with the courgette and
broccoli to the frying pan and lightly simmer until the sauce thickens
– stirring frequently. Once the pasta has absorbed all water, simply
add to the sauce and mix well. Leave to stand for 1 minute, stir once
again and eat immediately!!
Nutrition Facts:
Protein – 45.6g
Carbohydrates – 61.6g
Fat – 2g
Total Kcals – 446.8 Kcals
6. Creamy Tuna Pasta
Ingredients:
150g whole wheat penne (uncooked)
300ml water
1 small tin tuna (60g in water)
½ tin tomatoes
1 tbsp. rapeseed oil
1 tsp oregano seasoning
1 tsp cayenne pepper
1 pinch sea salt and cracked black pepper
2 cloves garlic (crushed)
½ a limes juice
1 tbsp. low fat natural yogurt
15g parmesan cheese (grated)
Preparation Method:
Add the penne to a medium pan along with the 300ml water and boil
for 10 minutes or until all water has been absorbed. While you’re
waiting, pre-heat a frying pan for 2 minutes over a low-medium heat
before adding the rapeseed oil and tuna – cook for 2-3 minutes
stirring frequently. Then, add the tinned tomatoes along with the lime
juice, crushed garlic, oregano, cayenne and salt & pepper
seasoning. Simmer for 10 minutes or until the sauce thickens. Once
the pasta is ready, add to the sauce, turn the heat off, mix well and
add the parmesan cheese – mix lightly and leave for 1 minute.
Finally, add the tablespoon of low fat yogurt and stir the mix
thoroughly. Simply delicious.
Nutrition Facts:
Protein – 29.8g
Carbohydrate – 47.8g
Fat – 18.2g
Total Kcals – 474.2 Kcals
7. Jamaican Inspired Rice & Peas
Ingredients:
2 garlic cloves (crushed)
1 medium white onion (thinly sliced)
1 tsp jerk seasoning
1 tsp Cajun seasoning
½ a limes juice
2 medium spring onions (chopped into small pieces)
1 sprig of fresh thyme
1 pinch sea salt and black pepper
½ cup coconut milk (unsweetened)
150g wholegrain rice (½ cup)
300ml water (for rice)
1 tsp hot cayenne pepper
100g garden peas (frozen)
100g red kidney beans (tinned in water)
Preparation Method:
This next recipe has lots of ingredients that’ll leave your taste buds
tingling, it’s very simple, it just takes a little time to allow all flavours
to combine, to create the perfect aroma.
Start by washing the red kidney beans thoroughly and then simply
add the entire contents to a large pot pan and put on the hob over a
low heat and simmer for 1 hour or until the mix thickens to your
desire – stir occasionally.
Nutrition Facts:
Protein – 19g
Carbohydrates – 87.5g
Fat – 6.4g
Total Kcals – 483.6 Kcals
8. Peanut Butter & Banana Toasty
Ingredients:
1 tbsp. organic peanut butter
2 whole wheat slices bread
2 medium bananas
350ml almond milk
Preparation Method:
Another simple and flavoursome, cost-effective recipe, packed with
protein and complex carbs. Ideal prior to an intense workout.
Spread the peanut butter on both slices of bread. Cut the 2 bananas
in half and slice down the middle, insert in between the two slices
and put under a George Foreman grill or toasty. Leave for 3-4
minutes or until bread has toasted. Serve with a glass of almond milk
and enjoy.
Nutrition Facts:
Protein – 27.7g
Carbs – 121.9g
Fat – 14.5g
Total kcals – 729 kcals
Chapter 2: Post-Workout Menu
9. Sweet Chicken Tikka Tortillas
Ingredients:
2 white tortillas
100g chicken fillet (skinless / chopped)
1 handful baby spinach
1 medium tomato (chopped into small chunks)
¼ cucumber (chopped into small chunks)
4 sprays 1 calorie pam oil
1 tsp tikka masala seasoning
¼ of a lemons juice
2 tbsp. natural yogurt
½ small red onion (diced)
1 tsp fresh mint
Preparation Method:
Start by pre-heating the pam oil in a large frying pan over a lowmedium heat for 2 minutes. Meanwhile, in a small bowl, season the
chicken by using two hands rubbing the tikka masala evenly all over,
before adding to the pan – cook for 10-12 minutes or until cooked
through. Then add the tomato, lemons juice, fresh mint and red
onion and cook for a further 6-7 minutes, stirring frequently. The last
step, is to turn the heat off and add the baby spinach, cucumber and
natural yogurt, stir the mix well and leave to stand for 1 minute. Put
your tortillas in the microwave on full power for 30-40 seconds, place
them on a large serving dish, add the chicken tikka mix, wrap and
enjoy!
Nutrition Facts:
Protein – 37.3g
Carbohydrates – 29.4g
Fat – 4.3g
Total Kcals – 305.5 Kcals
10. Bagel with a Treat
Ingredients:
1 wholegrain bagel
1 tbsp. low fat cheese spread
1 tbsp. organic peanut butter
100g Greek yogurt
¼ cup blueberries
1 tsp honey
Preparation Method:
Simply slice the bagel in half and toast until golden brown. Spread 1
tbsp. low fat cheese on 1 half and 1 tbsp. peanut butter on the other
half. On a side plate add the blueberries, cover with the Greek yogurt
and drizzle with honey. Delicious and nutritious!
Nutrition Facts:
Protein – 23.2g
Carbohydrates – 67.4g
Fat – 17.6g
Total Kcals – 520.8 Kcals
11. Posh Fish & Chips
Ingredients:
200g white potato (medium sized)
100g salmon fillet (seasoned with a pinch of sea salt & black
pepper)
1 tsp rosemary seasoning
1 pinch sea salt and black cracked pepper
6 sprays 1 calories pam oil
½ cup garden peas (frozen)
Preparation Method:
Pre-heat your oven to 220 degrees. Peel the potatoes, chop into
fries, season with a pinch salt and pepper, 1 tsp rosemary along with
3 sprays 1 calorie pam oil – mix well with your hands. Place into the
microwave for 5 minutes on full power, before adding to the oven for
a further 20 minutes. As soon as you’ve done that, pre-heat a
medium frying pan over a low-medium heat for 2 minutes and add
the salmon – cook for 18 minutes or until cooked through. For the
final 10 minutes of the cooking process, add the frozen peas to a
pan along with cold water to cover, cook over a medium heat until
boiling point.
Nutrition Facts:
Protein – 38.2g
Carbohydrates – 59.2g
Fat – 9.9g
Total Kcals – 478.7 Kcals
12. Sweet & Sour Chicken Curry
Ingredients:
150g 2-minute Palau rice (½ cup / uncle bens)
100g chicken fillet (skinless / chopped)
1 tbsp. low fat yogurt
1 chicken stock cube
450ml water (for stock)
1 pinch sea salt and cracked black pepper
½ tin tomatoes
4 sprays 1 calorie pam oil
1 tsp coriander seasoning
½ white onion (diced)
2 garlic cloves (crushed)
¼ of a lemons juice
¼ of a limes juice
1 tbsp. garam-masala seasoning
Preparation Method:
Pre-heat a frying pan along with the pam oil over a medium heat for
2 minutes before adding the onion and garlic – cook until the onion
turns translucent. Then, add the chopped chicken and cook for 10-12
minutes or until golden brown. Meanwhile, prepare the stock by
adding the stock cube along with the 450ml boiling water, coriander
and garam-masala to a jug and mix well. Turn the heat down lowmedium and add the tinned tomatoes to the pan along with the
lemon and limes juice, sea salt and cracked pepper – cook for 3-4
minutes before adding the stock. Add a little stock at a time just
covering the mix. Bring to the boil and then turn the heat down low
and simmer until the curry mix thickens to your desire. Once the
sauce is ready, add the yogurt and mix well – leave to stand for 1
minute and then stir once more. The last step is to simply heat the
Palau rice according to packaging and serve to the side of the curry.
A perfect addition to the post-workout menu.
Nutrition Facts:
Protein – 41.6g
Carbohydrates – 63.6g
Fat – 9.2g
Total Kcals – 503.6 Kcals
13. Chicken Fried Rice
Ingredients:
½ chicken fillet (50g skinless & chopped)
150g white rice (½ cup)
2 spring onions (diced)
½ large white onion (diced)
2 garlic cloves (crushed)
4 sprays 1 calorie pam oil
¼ cup garden peas (tinned in water)
¼ cup carrots (diced)
1 pinch sea salt and cracked black pepper
½ tsp ginger seasoning
Preparation Method:
For best results and to get the perfect texture, pre-make the rice and
store in the fridge for 60 minutes before adding to the pan. To do
this, simply add the rice along with 300ml boiling water to a medium
pan and boil over a medium heat on the hob for 10-12 minutes or
until all water has been absorbed – store in the fridge for 1 hour.
Once you’ve prepared the rice, it’s time for the next stage. Pre-heat
a frying over a low-medium heat on the hob for 2 minutes before
adding the pam oil, garlic and white onion – cook until the onion
turns translucent. Then, add the chopped chicken and cook until
golden brown. Next, turn the heat down low and add the spring
onions, garden peas, carrots, salt, black pepper and ginger
seasoning to the pan – cook for 6-7 minutes before adding the rice
(stirring frequently). Cook for a further 3-4 minutes stirring
occasionally and then serve immediately!
Nutrition Facts:
Protein – 27.5g
Carbohydrates – 72.2g
Fat – 4.4g
Total Kcals – 444.4 Kcals
Chapter 3: Non-Training Day Menu
14. Classy Salmon Sandwich with Orange, Mango and
Blackberry Juice
Ingredients:
1 slice smoked salmon
1 slice wholegrain bread (toasted)
1 handful baby spinach leaves
1 pinch sea salt and cracked black pepper
Dressing
1 tbsp. light cream cheese
1 tsp lemon juice
1 tsp mustard
1 tsp fresh parsley
The Juice
250ml 100% orange juice
½ medium mango (skinned and chopped)
½ cup blackberries
3 ice cubes
Preparation Method:
In a small mixing bowl add the light cream cheese, lemon juice,
mustard and parsley and mix together into a thick paste – leave to
one side. Then, in a blender add the orange juice, blackberries and
mango along with the ice cubes and blend for 1-2 minutes or until
the mix is smooth – pour into a glass and put to the side. Finally,
season the salmon with salt and pepper and place on top of the
toasted bread along with the baby spinach leaves. Drizzle the
dressing on top and serve with the juice. Delicious.
Nutrition Facts:
Protein – 14.9g
Carbohydrates – 67.5g
Fat – 10.7g
Total Kcals – 425.9 Kcals
15. Salmon, Asparagus & Sweet Potato Fries
Ingredients:
100g salmon fillet
150g sweet potato (medium sized)
50g salsa
1 tbsp. rapeseed oil
4 sprays 1 calorie pam oil
1 tsp sea salt and black cracked pepper
4 sticks of asparagus
1 tsp garlic seasoning
1 tsp rosemary seasoning
Preparation Method:
Pre-heat your oven to 200 degrees. Leave the skin on the potatoes
and chop into 0.5-inch slices. Put them onto a plate, drizzle over the
rapeseed oil and add the garlic and rosemary seasoning – mix
together with your hands. Microwave on full power for 5 minutes and
then add them to the oven for a further 25-30 minutes to crisp. As
soon as you place the fries into the oven, grab a frying pan and
spray it with pam oil. Leave to pre-heat for 2 minutes over a lowmedium heat. Season the salmon with the salt and pepper and add
to the centre of the pan – cook for 15-20 minutes, tossing
occasionally. For the final 10 minutes, add the asparagus to the pan.
Add everything to a large serving dish along with the salsa to taste.
Nutrition Facts:
Protein – 29.2g
Carbohydrates – 36.5g
Fat – 22.8g
Total Kcals – 468 Kcals
16. Skinny-Sweet Tuna Salad
Ingredients:
1 small tin tuna (60g in water)
1 large cherry tomato (chopped into chunks)
1 pinch sea salt and black cracked pepper
1 sprig rosemary
1 tbsp. balsamic vinegar
1 tsp olive oil
1 tsp lime juice
1 tsp lemon juice
1 handful baby leaf spinach
1 tsp oregano seasoning
1 tsp basil seasoning
¼ cup chopped cucumber
2 spring onions (chopped finely)
2 medium celery sticks (chopped)
½ green pepper (chopped)
Preparation Method:
Pre-heat your oven to 180 degrees. Place a sheet of foil down into
an oven tray and add the tomato, season with salt and pepper,
drizzle with olive oil and balsamic vinegar, add a rosemary sprig on
top and add to the oven for 30 minutes. Once roasted, add them to a
pre-heated frying pan over a low heat, along with the rest of the
ingredients. Mix well and lightly fry for 6-7 minutes – stirring
frequently.
Nutrition Facts:
Protein – 20g
Carbohydrates – 15.8g
Fat – 15.1g
Total Kcals – 279.1 Kcals
17. Bass Fillet with Sweet Potato Fries
Ingredients:
100g bass fish fillet
100g mixed vegetables (frozen)
150g sweet potato (medium sized / skin on, chopped into
fries)
1 tbsp. rapeseed oil
½ tsp parsley
1 tsp garlic seasoning
1 tsp rosemary seasoning
1 tsp sea salt and black cracked pepper
½ lemon (chopped into slices)
Preparation Method:
Pre-heat your oven to 220 degrees. Start by seasoning the potato
fries with the salt and pepper, garlic and rosemary seasoning and
drizzle with rapeseed oil – mix together evenly with your hands. Precook the fries in your microwave on full power for 5 minutes, while
waiting, it’s time to prep your fish. Place a large sheet of foil on the
surface, place the fillet in the centre and season with the parsley and
lemon slices. Wrap into a parcel so that all the aroma and flavours
remain locked in and put to one side. Once the fries are pre-cooked,
add them along with the fish to the oven for 20-25 mins, occasionally
stirring the fries. For the final 10 minutes, add the frozen mixed
vegetables to a small pan along with cool water to cover and cook on
a medium-high heat until the boil.
Nutrition Facts:
Protein – 22.5g
Carbohydrates – 34.6g
Fat – 15.1g
Total Kcals – 364.3 Kcals
18. Jerk-Turkey, Rice & Greens
Ingredients:
100g turkey fillet (chopped into chunks)
4 sprays 1 calorie pam oil
150g wholegrain rice (½ cup uncooked)
300ml water
¼ cup broccoli (chopped)
¼ cup courgette (chopped)
1 small tomato (chopped into quarters)
50g organic salsa
1 tsp jerk seasoning
Preparation Method:
Another simple, yet delicious and nutritious recipe, that’s rich in
protein, complex carbs and relatively fat free.
Add the rice to a medium sized pan along with 300ml boiling water
and boil over a medium heat for 12-13 minutes or until all water has
been absorbed – stir frequently. Meanwhile, pre-heat a frying pan
along with the pam oil over a low-medium heat for 2 minutes.
Season the turkey chunks with the jerk and then add them to the pan
– cook for 8-10 minutes or until cooked through. Then, add the
broccoli and courgette and cook for a further 3-4 minutes. Add the
entire contents to a large serving plate along with the salsa to taste.
Nutrition Facts:
Protein – 40.9g
Carbohydrates – 56.4g
Fat – 2.1g
Total Kcals – 408.1 Kcals
19. Chick Pea Salad
Ingredients:
200g chick peas (tinned in water)
6 sprays 1 calorie pam oil
1 pinch sea salt & cracked black pepper
½ avocado (ripened)
½ red pepper (chopped)
2 handfuls baby spinach
3 garlic cloves (unpeeled)
¼ cup cucumber (chopped into small chunks)
¼ cup sugar snap peas (chopped)
Dressing
1 tbsp. balsamic vinegar
1 tsp lemon juice
1 tsp sea salt & cracked black pepper
Preparation Method:
Again, the first thing to do to avoid any stomach discomfort or
bloating, is to leave the peas to soak for at least an hour before
washing thoroughly. Then, pre-heat your oven to 180 degrees, grab
a large sheet of foil and add the garlic cloves, sprinkle with a pinch of
salt and pepper along with 3 sprays of pam oil and make into a tight
parcel. Place it in the centre of the oven for 40 minutes or until soft.
For the final 10 minutes of the cooking process, pre-heat a large wok
or frying pan along with 3 sprays pam oil, over a low heat for 2
minutes before adding the chick peas, red pepper and sugar snap
peas – cook for 7-8 minutes stirring frequently. Then, turn the heat
off, mash the chick peas up a little with the back end of a spoon, and
add the garlic from the oven to the mix – mash and stir again. Finally,
add the avocado, baby spinach, cucumber, balsamic vinegar, lemon
juice and tsp of sea salt & cracked black pepper – stir well and serve
immediately.
Nutrition Facts:
Protein – 15.8g
Carbohydrates – 65.7g
Fat – 10g
Total Kcals – 416 Kcals
20. Bed of Avocado + Chocolate Milk
Ingredients:
1 medium avocado (ripened)
6-inch granary baguette
2 pinches sea salt and black cracked pepper
1 medium tomato (sliced)
300ml chocolate soy milk
Preparation Method:
This next recipe is simple, great as a snack, high in protein, complex
carbs and healthy fats. It’s great to boost energy and cure cravings.
Simply slice the baguette in half, spread the avocado over both
sides, top with the sliced tomato and season with 2 pinches of sea
salt & black cracked pepper. Serve with the chocolate soy milk and
enjoy!
Nutrition Facts:
Protein – 23.4g
Carbohydrates – 62.8g
Fat – 21.3g
Total Kcals – 500 Kcals
21. Chicken Salad with Personality
Ingredients:
100g chicken fillet (skinless / chopped)
1 tbsp. jerk seasoning
1 tbsp. croutons
1 medium tomato (sliced)
½ cup cucumber (chopped)
½ red onion (sliced thin)
1 handful baby leaf spinach
½ red pepper (chopped)
¼ cup carrot (grated)
Dressing
1 tbsp. natural yogurt
1 tbsp. balsamic vinegar
1 tbsp. rapeseed oil
1 tsp lime juice
1 tsp lemon juice
½ tsp garlic seasoning
Preparation Method:
Season the chopped chicken with the jerk and garlic and put to one
side. Pre-heat a large frying pan along with the rapeseed oil for 2
minutes over a medium heat, before adding the chicken and cook for
10-12 minutes or until cooked through. The next step is to add the
tomato slices, cucumber, red onion, red pepper and cook for a
further 4-5 minutes. Then, turn the heat off and add the croutons,
baby spinach, grated carrot, natural yogurt and balsamic vinegar –
mix together well and eat immediately!
Nutrition Facts:
Protein – 38.7g
Carbohydrates – 42.1g
Fat – 18.8g
Total Kcals – 492.4 Kcals
22. Sticky Jerk Chicken
Ingredients:
100g chicken fillet (skinless)
½ red pepper (chopped)
3 sticks of asparagus (chopped)
100g broccoli (chopped)
3 sprays 1 calorie pam oil
1 pinch sea salt and black cracked pepper
Sauce
1 tsp jerk
3 tbsp. soy sauce
1 tbsp. rapeseed oil
2 garlic cloves (crushed)
1 tsp ginger seasoning
½ tsp chilli flakes
¼ of a limes juice
1 pinch sea salt and black cracked pepper
1 tsp honey
Preparation Method:
For best results, marinate the chicken over night or for at least a few
hours. In a large serving bowl, add all ingredients above for the
sauce along with the chicken fillet – using your hands, mix well,
cover with foil and store in the fridge to marinate. Once you’ve done
that, simply add the marinated chicken to your oven – cook for 25-30
minutes at 200 degrees. For the final 10 minutes of the cooking
process, pre-heat your frying pan over a low-medium heat for 2
minutes, before adding the pam oil along with the broccoli,
asparagus and red pepper – season with salt & pepper and lightly
fry.
Nutrition Facts:
Protein – 41.5g
Carbohydrates – 32.7g
Fat – 14g
Total Kcals – 422.8 Kcals
Chapter 4: Breakfast Menu
23. Apple & Blueberry Porridge
Ingredients:
½ cup raw oats
190ml skimmed milk
1 apple (chopped)
¼ cup blueberries (frozen)
1 tsp unsweetened apple sauce
Preparation Method:
In a medium sized pan add the entire ingredients apart from the
apple sauce and put on the hob over a low-medium heat for 3-4
minutes or until the porridge thickens to your desire – stir frequently.
Once the porridge has thickened to your liking, simply add the apple
sauce, stir and leave to stand for 1 minute before serving.
Nutrition Facts:
Protein – 12.6g
Carbohydrates – 65.4g
Fat – 4.8g
Total Kcals – 355.2 kcals
24. Muesli Fruit Mix Combo (servings: 2)
Ingredients:
¼ cup muesli
¼ cup special k
¼ cup blackberries
¼ cup strawberries
Pulp of ½ a passion fruit
200g Greek yogurt
1 tsp honey
Preparation Method:
This is one of my personal breakfast favourites, as its packed with
protein, energy dense carbs, fibre and helps to fuel your day with
very little fat.
In a small glass desert bowl, add the muesli as the bottom layer,
then ½ of the yogurt, then the special k, another layer of yogurt and
top with the blackberries and strawberries and drizzle with the
passion fruit pulp and honey. Warning, this’ll make your mouth water
and keep you coming back for more!
Nutrition Facts:
Protein – 33.1g / 16.6g per serving
Carbohydrates – 82g / 41g per serving
Fat – 5.6g / 2.8g per serving
Total Kcals – 510.8 Kcals / 255.5 Kcals per
serving
25. Hearty Breakfast
Ingredients:
1 wholegrain slice bread
½ an avocado (ripened)
1 small tomato (quartered)
1 tbsp. balsamic vinegar
1 pinch sea salt
½ tsp oregano seasoning
2 large eggs (boiled)
1 granny smith apple
Preparation Method:
This next recipe is an awesome way to kick start your day, full of
nutrients, high in protein, healthy fats and complex carbos to boost
your energy.
Start by adding 2 eggs to a small pan along with boiling water to
cover, boil for 7 minutes over a medium-high heat, drain and then
add cold water to cool for 90 seconds. Drain once again and then
crack the egg shells several times with a spoon and leave to the side
for 2-3 minutes. This’ll simplify the peeling process. Once peeled, cut
them both in half and add to a large serving plate. Toast the bread
and then spread with the avocado. Then, quarter the tomato, place
on the side of the plate and season with salt, pepper, oregano and
drizzle with balsamic vinegar. Have with your favourite fresh juice
and enjoy.
Nutrition Facts:
Protein – 22.2g
Carbohydrates – 46.3g
Fat – 24.1g
Total Kcals – 490.9 Kcals
26. Banana & Blueberry Pancakes
Ingredients:
2 large eggs
3 sprays 1 calorie pam oil
1 large banana
¼ cup blueberries (fresh)
2 tbsp. low fat natural yogurt
1 tsp honey
Preparation Method:
This recipe is quick and easy and can be enjoyed as a desert or
snack at any time of day as part as a healthy diet to cure sweet
cravings. Packed with protein, complex carbs and healthy fats to
help boost energy levels.
Pre-heat a medium frying pan for 2 minutes over a low-medium heat,
before adding the pam oil. Then, crush 1 large banana with the back
of a fork until you get a mushy consistency and put to one side. Next,
add 2 eggs to a mixing bowl and mix well before adding the mashed
banana and mix together again thoroughly for 2-3 minutes. Then,
crush the fresh blueberries slightly with the back of a fork and add to
the egg and banana mix and mix well once again. Once the pancake
batter is ready, use a ladle or scooper to scoop out some of the mix
one scoop at a time and place it in the middle of the pan gently.
Leave for 60-90 seconds before flipping over and then repeat the
process. Absolutely scrumptious!!
Nutrition Facts:
Protein – 20.6g
Carbohydrates – 55.5g
Fat – 18.1g
Total Kcals – 467.3 Kcals
27. Fruit & Berry Porridge (servings: 2)
Ingredients:
¼ cup oats
¼ cup water
½ cup soya milk (unsweetened)
1 tsp Nutella chocolate (or alternative)
1 tsp cinnamon
¼ cup dried mixed berries
1 small apple (peeled & chopped into small chunks)
Preparation Method:
Simple, quick and easy nutritious recipe, to kick start the day and
boost your energy levels. Have with a side of scrambled eggs to
boost the protein content.
Add the oats along with the water, soya milk, cinnamon, mixed
berries and apple chunks to a pan and put on the hob over a low
heat for 6-7 minutes or until the porridge thickens to your desire – stir
frequently. Then, empty the contents into a large serving bowl and
add the Nutella to the centre of the porridge, leave to stand for 1
minute before stirring well and consume immediately!
Nutrition Facts:
Protein – 9.6g / 4.8g per serving
Carbohydrates – 84.9g / 42.4g per serving
Fat – 12g / 6g per serving
Total Kcals – 486 Kcals / 243 Kcals per
serving
28. Bacon & Egg English Muffin
Ingredients:
1 wholegrain English muffin
2 slices lean bacon (cut any excess fat off)
3 sprays 1 calorie pam oil
1 large egg
1 tbsp. low fat butter
1 tbsp. reduced salt and sugar ketchup
Preparation Method:
To begin with, add 1 egg to a small pan along with boiling water to
cover. Boil the egg over a medium-high heat on the hob for 7
minutes, then drain and add chilly water – leave to cool for 1 minute
before draining once again. Crack the egg several times with a
spoon and leave for 90 seconds before peeling. Cut in half and leave
to one side. Then, pre-heat a frying pan on the hob over a lowmedium heat before adding the pam oil along with the 2 slices of
lean bacon – cook for 8-10 minutes or until crisp. Finally, slice the
English muffin in half, toast, spread butter on both halves and add
the bacon, egg and red sauce between the two slices and enjoy!
Nutrition Facts:
Protein – 33g
Carbohydrates – 40.5g
Fat – 17.3g
Total Kcals – 449.7 Kcals
29. Oats-So-Delicious (servings: 2)
Ingredients:
60g steel cut oats
300ml coconut milk
1 large banana (sliced)
¼ cup blueberries
1 tbsp. organic maple syrup
¼ cup cashew nuts (crushed)
2 tbsp. soy yogurt
Preparation Method:
Add the coconut milk and oats to a pan and put over a low heat for
5-7 minutes – stirring occasionally. When the porridge starts to
thicken, turn the heat off and add the rest of the ingredients and stir
– leave for 2 minutes, stir again and eat immediately.
Remember although this recipe may seem a little higher in fat, it
doesn’t necessarily make it unhealthy. The fat derived from the nuts
is healthy when eaten in moderation and very low in saturated fat
which is the type to stay clear of.
Nutrition Facts:
Protein – 24.2g / 12.1g per serving
Carbs – 102.3g / 51.1g per serving
Fat – 51.5g / 25.7g per serving
Total Kcals – 969.5 Kcals / 484.7 Kcals per
serving
30. Nutty Oats
Ingredients:
60g oats
300ml almond milk
¼ cup fresh raspberries
¼ cup fresh blackberries
45g slithered almonds
1 tbsp. flax seeds
1 tbsp. organic maple syrup
Preparation Method:
Add the oats and almond milk to a pan and cook on a low heat until
the milk is absorbed or to your desired consistency. Put in a serving
bowl and add the raspberries, blackberries, almonds, flax seeds and
drizzle the maple syrup over the top. Eat immediately.
Nutrition Facts:
Protein – 15.2g
Carbohydrates – 48.5g
Fat – 30.7g
Total kcals – 531.1 kcals
Chapter 5: Healthy Desert Menu
31. Chocolate Mousse
Ingredients:
1 scoop chocolate soya protein powder
¼ cup water
½ avocado (ripe)
¼ cup slithered almonds (crushed)
½ cup ice
2 tbsp. green and black’s dark chocolate cocoa powder
(>70% cocoa)
Preparation Method:
Blend the water and protein powder together then add the chocolate
powder, ¾ of the slithered almonds and avocado and blend again. If
you’re going to consume it straight away throw in the ice for 30
seconds, if not, pour the mix into a small bowl and put into the fridge.
Sprinkle the remaining crushed almonds over the top of the mousse
before eating and enjoy!
Nutrition Facts:
Protein – 36.3g
Carbs – 25.6g
Fat – 27.2g
Total kcals – 492.4 kcals
32. D.I.Y Chocolate Orange Protein Bars (servings:
8)
Ingredients:
Wet Mix
¼ cup freshly squeezed orange juice
¼ cup vegan dark chocolate (>70% cocoa)
¼ cup almond milk
¼ cup organic peanut butter
¼ cup apple sauce (unsweetened)
¼ cup organic maple syrup
Dry Mix
1 tbsp. orange zest
¼ cup raw oats
1 tbsp. ginger seasoning
3 tbsp. chia seeds
¼ cup slithered almonds
¼ cup mixed berries
3 scoops soya protein powder (unflavoured)
Preparation Method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 8
pieces and enjoy as a desert or a snack on the go.
Nutrition Facts: (per serving)
Protein – 17.9g
Carbohydrates – 33.8g
Fat – 19.3g
Total kcals – 380.7 kcals
33. Banana with Passion
Ingredients:
1 large banana (chopped)
200g natural yogurt
Pulp of ½ a passion fruit
1 tsp honey
Preparation Method:
This is a lovely desert that can be eaten at any time of day, it’s
relatively low in fat, high in protein and complex carbohydrates. It’s
also the perfect snack before bed as bananas, Greek yogurt and
honey, promote the sleep hormone melatonin for the perfect night’s
sleep.
In a desert bowl, simply add the chopped banana and pour the
yogurt over the top along with the passion fruit pulp and drizzle the
honey over the top.
Nutrition Facts:
Protein – 10.4g
Carbohydrates – 71.1g
Fat – 8g
Total Kcals – 398 kcals
34. Tropical Frozen Yogurt
Ingredients:
1 tbsp. crushed hazelnuts
1 kiwi (skinned and thinly sliced)
1 pulp of ½ a passion fruit
200g frozen Greek yogurt
Preparation Method:
Another delicious recipe packed with nutrients, high in healthy
omega-3 fats derived from the hazelnuts, high in protein and low in
carbohydrates.
Simply add the sliced kiwi and crushed hazelnuts to a desert bowl
and top with the yogurt, then drizzle with the passion fruit pulp.
Beautiful.
Nutrition Facts:
Protein – 23.8g
Carbohydrates – 36.7g
Fat – 28.1g
Total Kcals – 494.9 Kcals
35. Mixed Fruit Energy Bars (servings: 4)
Ingredients:
1 handful crushed hazelnuts
¼ cup dates
¼ cup mixed dried berries
3 tbsp. flax seeds
¼ cup unsweetened apple sauce
Preparation Method:
This recipe is simple to make and full of nutrients, they taste great
and can be taken with you anywhere. They mainly consist of fibre
and complex carbohydrates as that’s the main macronutrient that
provides energy.
Start by adding the hazelnuts and flax seeds to a blender and blend
for 2-3 minutes or until the mix is reasonably smooth. Then, add the
rest of the ingredients and blend for a further minute. Empty the mix
and add it to a medium sized plastic tub – ensure you put some wax
paper inside the tub first and spray with pam oil so the mix doesn’t
stick. Pat the mix down so that the surface is flat and place the
container in the fridge for 1 hour. Then, cut the bar into 4 servings
and place back in the fridge. Eat when you’re peckish or when on the
go for a quick boost.
Nutrition Facts:
Protein – 14.3g / 3.6g per serving
Carbohydrates – 137g / 34.3g per serving
Fat – 42.4g / 10.6g per serving
Total Kcals – 986.8 Kcals / 246.7 Kcals per
serving
36. Peanut Butter & Banana Chocolate Sandwich
Ingredients:
2 slices wholegrain bread
1 tbsp. organic peanut butter
1 tbsp. chocolate Nutella (or alternative)
1 large banana (sliced)
Preparation Method:
This next recipe is packed full of flavour, great as a snack or desert
to cure your cravings. It’s also high in protein, complex carbs and
healthy fats.
Simply spread 1 tbsp peanut butter on 1 slice of bread and 1 tbsp
Nutella or alternative on the other slice and add the sliced banana
between them. Place the sandwich onto a pre-heated George
Foreman grill or sandwich toaster and toast until the outside of the
bread turns golden brown. Amazing!
Nutrition Facts:
Protein – 13.4g
Carbohydrates – 63.3g
Fat – 18g
Total Kcals – 464.8 Kcals
37. Blackberry Frozen Yogurt
Ingredients:
¾ cup frozen blackberries
150ml almond milk
300g frozen vanilla soya yogurt
1 tbsp. organic maple syrup
2 tbsp. chia seeds
Nutritional Benefits:
Almond milk contains less fat when compared to animal milk while
still containing plenty of calcium and fibre. Soya yogurt is packed
with slow release protein, calcium and helps to protect the immune
system. Chia seeds consist of a lot of protein, fibre and omega 3
fatty acids and full of B vitamins, minerals and boost energy levels.
Blackberries add a unique and sweet taste to any desert and contain
powerful antioxidants, fibre and fructose that boost energy without
affecting your blood sugar.
Nutrition Facts:
Protein – 18.1g
Carbohydrates – 42.2g
Fat – 16.4g
Total kcals – 388.8 kcals
38. Chocolate Orange Mousse (servings: 2)
Ingredients:
100g green and black’s dark chocolate (>70% cocoa)
¼ cup slithered almonds
2 tbsp. dark chocolate chips (>70% cocoa)
1 tbsp. organic peanut butter
Juice of 1 large orange
150ml almond milk
350g frozen soya yogurt
1 tbsp. organic maple syrup
1 tsp orange zest
Preparation Method:
Blend all the contents (bar the chocolate chips) until the mix is thick
and creamy. Once the mix is ready, add to a large serving dish
before adding the chocolate chips, spread them out by using a
spoon. Simple, delicious and packed with protein.
Nutrition Facts:
Protein – 48.6g / 24.3g per serving
Carbohydrates – 111.1g / 55.5g per serving
Fat – 112.7g / 56.4g per serving
Total kcals – 1653.1 kcals / 826.5 kcals per
serving
39. D.I.Y Oat & Berry Protein Bars (servings: 8)
Ingredients:
Dry mix
2 cups oatmeal
3 scoops soya protein powder (unflavoured)
¼ cup slithered almonds
¼ cup mixed berries
1 tsp cinnamon
Wet mix
¼ cup organic maple syrup
¼ cup organic peanut butter
¼ cup almond milk
¼ cup unsweetened apple sauce
¼ cup 70% dark chocolate
1 tsp vanilla extract
Preparation Method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 8
pieces and enjoy as a desert or as a snack on the go.
Nutrition Facts: (per serving)
Protein – 16g
Carbs – 35.3g
Fat – 8.8g
Total kcals – 284.4 kcals
40. Chocolate Mousse
Ingredients:
1 scoop chocolate soya protein powder
¼ cup water
½ avocado (ripened)
¼ cup slithered almonds (crushed)
½ cup ice
2 tbsp. green and black’s dark chocolate cocoa powder
(>70% cocoa)
Preparation Method:
Blend the water and protein powder together, then add the chocolate
powder, ¾ of the slithered almonds and avocado and blend again. If
you’re going to consume straight away throw in the ice for 30
seconds, if not, pour the mix into a small bowl and put into the fridge.
Sprinkle the remaining crushed almonds over the top of the mousse
before eating and enjoy!
Nutrition Facts:
Protein – 36.3g
Carbs – 25.6g
Fat – 27.2g
Total kcals – 492.4 kcals
41. Chocolate Peanut Butter Bites (servings: 12)
Ingredients:
1 scoop Soya chocolate protein powder
3 tsp green and black’s dark chocolate cocoa powder (>70%
cocoa)
¼ cup milled flax seed
150g organic peanut butter
1 tbsp. organic maple syrup
2 tbsp. organic dark chocolate chips (>70% cocoa)
Preparation Method:
Mix the protein powder, organic peanut butter and milled flax seed
together in a small bowl, until the powder is no longer visible. Mix
well before adding the organic maple syrup – mix again. Then, add
the dark chocolate chips and mix together all the ingredients with
your hands and roll into 12, 1-inch balls. Place the balls into a plastic
tub and place in the fridge for at least an hour to harden.
Nutrition Facts:
Protein – 74.3g / per serving – 6.2g
Carbs – 89.3g / per serving – 7.4g
Fat – 96.7g / per serving – 8.1g
Total Kcals – 1524.7 Kcals / 127.3 Kcals per
serving
42. Peanut Butter & Chocolate Protein Toasty
Ingredients:
½ scoop soya protein powder (unflavoured)
3 tsp green and black’s dark chocolate cocoa powder (>70%
cocoa)
1 tbsp. organic peanut butter
1 slice whole wheat bread
Preparation Method:
Grab a small bowl and insert all ingredients along with a tbsp of
water – mix to achieve a thick consistency. Avoid making the mix too
watery, it must be thick enough to spread. Once you’ve prepared the
mix, simply spread over one side of bread evenly and either put it
under a George Foreman grill or sandwich toaster – grill until both
sides are toasted for 2 mins. Eat immediately!
Nutrition Facts:
Protein – 22.3g
Carbs – 47.6g
Fat – 10.6g
Total kcals – 375 kcals
43. D.I.Y Chocolate & Cranberry Protein Bars
(servings: 8)
Ingredients:
Wet mix
¼ cup organic maple syrup
¼ cup organic peanut butter
¼ cup cranberry sauce (unsweetened)
¼ cup chocolate coconut milk (unsweetened)
100g dairy free dark chocolate (>70% cocoa)
Dry mix
1 tsp ginger seasoning
1 cup raw oats
3 tbsp. flax seeds
¼ cup crushed hazelnuts
3 scoops soya protein (unflavoured)
2 tbsp. raisins
2 tbsp. mixed berries
Preparation Method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 8
pieces and enjoy as a desert or a snack on the go.
Nutrition Facts: (per serving)
Protein – 18.1g
Carbohydrates – 38g
Fat – 21.8g
Total kcals – 420.4 kcals
44. D.I.Y Granola Protein Bars (servings: 8)
Ingredients:
Wet mix
¼ cup organic maple syrup
¼ cup apple sauce (unsweetened)
¼ cup organic peanut butter
¼ cup almond milk (unsweetened)
1 tsp vanilla extract
Dry mix
2 cups crushed plain granola
3 scoops soya protein powder
1 tsp cinnamon
¼ cup slithered almonds
¼ cup dried cranberries
Preparation Method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 8
pieces and enjoy as a desert or a snack on the go.
Nutrition Facts: (per serving)
Protein – 20.1g
Carbohydrates – 32.1g
Fat – 18.4g
Total kcals – 374.9 kcals
45. D.I.Y Chocolate Orange Protein Bars (servings: 8)
Ingredients:
Wet mix
¼ cup freshly squeezed orange juice
¼ cup vegan dark chocolate (>70% cocoa)
¼ cup almond milk
¼ cup organic peanut butter
¼ cup apple sauce (unsweetened)
¼ cup organic maple syrup
Dry mix
1 tbsp. orange zest
¼ cup raw oats
1 tbsp. ginger seasoning
3 tbsp. chia seeds
¼ cup slithered almonds
¼ cup mixed berries
3 scoops soya protein powder (unflavoured)
Preparation Method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 8
pieces and enjoy as a desert or a snack on the go.
Nutrition Facts: (per serving)
Protein – 17.9g
Carbohydrates – 33.8g
Fat – 19.3g
Total kcals – 380.7 kcals
46. D.I.Y Chocolate Coconut Granola Bars (servings:
10)
Ingredients:
Wet mix
¼ cup organic peanut butter
½ cup coconut milk
¼ cup vegan dark chocolate (>70% cocoa)
1 tsp vanilla extract
¼ cup apple sauce (unsweetened)
Dry mix
2 cups plain granola
¼ cup dried coconut flakes
3 tbsp. chia seeds
½ cup dates (chopped)
¼ cup dried mixed berries
1 tbsp. cinnamon
3 scoops soya protein powder
2 tbsp. dairy free chocolate chips
Preparation Method:
Put the dry mix into a large mixing bowl and mix ingredients together.
Put the wet mix in a separate bowl and put in the microwave on full
power for 30 seconds or until the mix is thick and creamy. Then pour
the wet mix on top of the dry mix and mix together well. Use an 8x8
container or plastic tub, put down some wax paper and spray with
pam oil. Place the mix into the container and pat down until the
surface is flat, then put it in the fridge for an hour to set. Cut into 10
pieces and enjoy as a desert or a snack on the go.
Nutrition Facts: (per serving)
Protein – 19.1g
Carbohydrates – 51.5g
Fat – 28.9g
Total kcals – 542.3 kcals
Chapter 6: Vegan/Vegetarian Menu
47. Sweet Potato & Lentil Soup Moroccan Style
(servings: 2)
Ingredients:
200g green lentils (uncooked)
200g garden peas
Medium sweet potato (150g)
¼ cup water
½ white onion (finely sliced)
1 medium tomato (chopped)
2 tbsp. parsley
2 tbsp. tomato paste
2 garlic cloves (finely sliced)
1 tsp turmeric
1 tsp salt
½ tsp pepper
½ tsp red chilli powder
500 ml water
Preparation Method:
Throw the tomatoes, garlic, tomato paste, salt, pepper, onion and
turmeric in a large non-stick pan with ¼ cup water and cook on a low
heat for 5-7 minutes – stirring occasionally. Then add the lentils,
peas and 500ml of water, mix together and leave to gently simmer
on a low-medium heat for 30 mins or until the mix has a thick
consistency. After 20 minutes add the parsley. When the mix has
thickened add the chilli, mix and leave to stand for 2 minutes before
serving. Meanwhile pre-heat your oven to 220 degrees, fork your
potatoes several times and microwave on full power for 10 mins and
then put in the oven for a further 20 minutes. Once your dish is
ready, serve the lentil soup in a large bowl and potato on a side
plate.
Nutrition Facts:
Protein – 26.8g / 13.4g per serving
Carbs – 80.1g / 40g per serving
Fat – 2.5g / 1.2g per serving
Total Kcals – 450.1 Kcals / 225 Kcals per
serving
48. High-Protein Enchiladas (servings: 7)
Ingredients:
400g Chicken Quorn strips
100g tofu (cut into strips)
400g black beans (1 tin in water)
150g wholegrain rice
100g spinach (frozen)
100g mushrooms (sliced)
56g soy cheese
7 whole wheat tortillas
340g green chilli enchilada sauce (1 jar)
Preparation Method:
Wash the black beans thoroughly to avoid gas. Cook all the above
ingredients (apart from the enchilada sauce, soy cheese and
tortillas) all according to packaging. Once everything is ready, put 7
tortillas on a large serving plate and place in microwave for 30-40
seconds on full power, then pack the tortillas and wrap on an oven
tray tightly together length ways, side by side. Pour the enchilada
sauce over and cover the wraps from top to bottom. Grate the soy
cheese over the top and put in the oven on 190 degrees C for 20
minutes or until crisp. Serve immediately!
Nutrition Facts:
Protein – 132g / per serving – 18.9g
Carbs – 246.2g / per serving – 35.2g
Fat – 31.5g / per serving – 4.5g
Total kcals – 1796.4 kcals / 256.9 kcals per
serving
49. Soya & Veggie Burgers (servings: 4)
Ingredients:
4 whole wheat buns
2 tbsp. extra virgin olive oil
75g soya crumbs
¾ cups water
1 tbsp. red chilli powder
1 tbsp. sea salt
½ cup bread crumbs
5 mushrooms (sliced)
½ red pepper (chopped)
¼ cup fresh coriander leaves
3 jalapeno peppers (finely sliced)
1 cup soaked beaten rice/3 tbsp. red poha
1 large whole egg
4 tbsp. soya cream cheese
1 large tomato
4 tbsp. mustard
100g fresh spinach leaves
Preparation Method:
Put soya crumbs in a large bowl and add the ¾ cup of water, leave
to soak for 5 minutes or until all water has absorbed. Once
absorbed, fork through the mix and add the bread crumbs – mix with
the fork again. Then add the mushrooms, chopped peppers,
coriander leaves, jalapeno peppers, beaten rice mix, salt and red
chilli powder. Combine all the ingredients and mix well before adding
the egg – mix well again. (use flax seeds and water to replace the
egg if vegan). With the combined ingredients, make 4 burger patties
and put to one side. Put your frying pan on a medium heat, add 1
tbsp. olive oil and wait for 2 minutes to heat up. Add one burger at a
time, push down on the mix to ensure a flat surface – leave for 3-4
minutes or until the side has cooked, then flip and leave another 3-4
minutes. Once cooked, put the burger to one side, slice the bun in
half and put them cut face down in the pan to lightly toast – 1-2
minutes. (Add another tbsp. olive oil after 2nd burger). Spread 1 tbsp.
soya cream cheese on one half of the bun and 1 tbsp. mustard on
the other half. Add the burger in between the slices along with 2
fresh spinach leaves and 2 slices of tomato. Heaven!!
Nutrition Facts:
Protein – 99.7g / per serving – 24.9g
Carbs – 184.5g / per serving – 46.1g
Fat – 61.1g / per serving – 15.3g
Total kcals 1686.7 kcals / 345.2 kcals per
serving
50. Chick Pea & Lentil Curry (servings: 4)
Ingredients:
2 tbsp. curry powder seasoning
1 tbsp. coriander seasoning
1 tbsp. cumin seasoning
1 tsp chilli powder seasoning
3 tbsp. extra virgin olive oil
3 garlic cloves (finely sliced)
1 medium white onion (finely sliced)
½ a lemons juice
½ a limes juice
100ml coconut milk
1 tin of organic tomatoes (400g)
400g tin of chick peas (in water)
200g green lentils (uncooked)
600g white rice (long grain, uncooked)
1 organic chicken stock cube
500ml water for the stock
1.2L water for rice
Preparation Method:
Thoroughly wash the chick peas and lentils and leave to one side –
preferably over a 24hour period. Heat a large pan on a low-medium
heat and add the olive oil – leave for 2 minutes and then add the
garlic and onion. Cook until the onion is translucent. Meanwhile
dissolve 1 chicken stock cube in 500ml of boiling water. Once the
onions are translucent add the lentils and fry for 1-2 minutes before
adding the chicken stock and all the seasoning. Add a little bit of
stock at a time just covering the lentils – keep the heat on medium –
high. Once all the stock has been absorbed, add the chick peas and
tin of tomatoes and allow to simmer on a low heat for 25-30 minutes
stirring occasionally. For the last 20 minutes add the rice and 1.2L
water to another pan and boil on a medium-high heat.
Nutrition Facts:
Protein – 62.9g / 15.7g per serving
Carbohydrates – 334.5g / 83.6g per serving
Fat – 54.4g / 13.6g per serving
Total kcals – 2079.2 kcals / 500 kcals per
serving
51. Mean Bean Tortilla Dream (servings: 4)
Ingredients:
200g tinned red kidney beans (in water)
200g tinned reduced salt and sugar baked beans
200g mixed beans (in water)
X4 plain tortilla wraps
2 handfuls salad leaves
100g mixed peppers (chopped)
1 tbsp. garlic seasoning
1 tbsp. paprika seasoning
Preparation Method:
Start by thoroughly washing the red kidney and mixed beans and
then add to a medium sized pan along with the baked beans in
tomato sauce and seasoning. Cook on a low heat and simmer for
10-12 minutes. Once the bean mix is ready, throw the tortillas in the
microwave on full power for 40 seconds, fill them with the bean mix,
add the salad leaves and wrap. Serve with raw peppers on the side.
Nutritious and delicious!!
Nutrition Facts:
Protein – 39.9g / 10g per serving
Carbohydrates – 107.7g / 26.9g
Fat – 8.1g / 2g
Total kcals – 663.3 kcals / 165.8 kcals
52. Quorn Chicken & Lentil Risotto (servings: 2)
Ingredients:
1 medium white onion
3 garlic cloves (finely sliced)
3 sprays 1 calorie pam oil
200g green lentils (uncooked)
100g Quorn chicken
300g Arborio risotto rice
2 tbsp. balsamic vinegar
100g vine tomatoes
2 pinches of sea salt & cracked black pepper for risotto
2 pinches of sea salt & cracked black pepper for tomatoes
½ courgette (chopped)
50g violife original vegan cheese or alternative (grated)
2 organic chicken stock cubes
1L water
1 sprig of fresh rosemary
Preparation Method:
To begin with, set your oven to 180 degrees and then in a small
baking tray, add the tomatoes, top with rosemary, salt and pepper
seasoning and drizzle with balsamic vinegar. Pop it in the oven and
cook for 30-35 minutes. Then, place a large frying pan over a lowmedium heat and spray with the pam oil, leave for 2 minutes before
adding the onion and garlic – cook until the onions become
transparent. Next, add the Quorn chicken and cook until golden
brown. While you’re waiting for the Quorn to cook, prepare your
chicken stock dissolving the 2 chicken stock cubes in 1L of boiling
water. Once the Quorn is ready, add the lentils and risotto rice and
wait 2 minutes before adding the stock – add a little at a time just
covering the mix. Turn the heat to high and cook to the boil, then,
turn the heat back down again and simmer until all the stock has
been absorbed. Once your half way through the chicken stock
(500ml), add the chopped courgettes and push them into the mix.
Once all the water has been absorbed, the last step is to turn off the
heat and add the cheese alternative, along with the salt and pepper
seasoning and leave to stand for 2 minutes. Stir the melted cheese
through and then serve with the tomatoes on top. Simply irresistible.
Nutrition Facts:
Protein – 45.4g / 22.7g per serving
Carbohydrates – 143.4g / 71.7g per serving
Fat – 24.9g / 12.4g per serving
Total kcals – 979.3 kcals / 489.6 kcals per
serving
53. Quorn Sausage & Garlic Wedges
Ingredients:
200g white potato
2 Quorn meat free sausages
150g mixed vegetables
1 tbsp. extra virgin olive oil
1 tbsp. garlic seasoning
1 rosemary sprig
1 pinch sea salt and black pepper
Salsa (50g)
Preparation Method:
Pre-heat your oven to 220 degrees. Cut the potato into thick wedges,
drizzle the olive oil over them and season with rosemary, garlic, salt
and pepper. Place them into the microwave on full power for 5
minutes. when done, place into the oven, cook for a further 20
minutes or until crisp. For the final 15 minutes, add the Quorn
sausages to the oven and cook until golden brown. For the final 10
minutes, add the mixed vegetables to a small pan and cook to
boiling point over a medium-high heat.
Nutrition Facts:
Protein – 20.8g
Carbs – 52.4g
Fat – 17.3g
Total kcals – 448.5 Kcals
54. Quorn Ham, Cheese & Spring Onion Toasty
Ingredients:
3 slices Quorn meat free ham
2 whole wheat slices of bread
30g violife original vegan cheese (or alternative)
3 spring onions (finely chopped)
2 handfuls mixed salad
250ml organic orange juice
X2 sprays 1 calorie pam oil
Preparation Method:
Simply place the spring onions, Quorn ham and cheese alternative
between the slices of bread, spray the pam oil over the outside of
both slices and put under a sandwich toasty or George Foreman grill
until the bread is golden and toasted on the outside of both sides.
Serve with the mixed salad on the side and with a fresh glass of
orange juice. Simple, delicious and nutritious!
Nutrition Facts:
Protein – 13.5g
Carbs – 63.5g
Fat – 11.7g
Total kcals – 413.3 kcals
55. Chicken Quorn Curry (servings: 2)
Ingredients:
300g Palau rice (ready-made 2-minute rice)
200g Quorn chicken
150g frozen peas
1 chicken stock cube
500ml water for the stock
2 white medium onions (chopped)
3 garlic cloves (finely sliced)
1 heaped tbsp. flour
100ml coconut milk
2 tbsp. soya yogurt
½ limes juice
½ lemons juice
1 tbsp. coriander seasoning
1 tbsp. chilli cayenne seasoning
1 tbsp. garam masala seasoning
1 tsp salt
3 sprays 1 calorie pam oil spray
Preparation Method:
In a large frying pan, spray the pam oil and leave for 2 minutes to
pre-heat over a low-medium heat. Then, add the onions and garlic –
cook until the onions turn translucent. Next, add the Quorn chicken
and cook until golden brown, while you’re waiting, prepare your
stock by dissolving the chicken stock cube in 500ml of boiling water.
Once the chicken is ready, pour in the frozen peas and begin to add
the stock along with the seasoning, add the stock a little at a time
just covering the mix. Once you’ve poured in the last bit of stock, add
the flour, stir and continue cooking for a further 2 minutes, before
adding the coconut milk, lime and lemon juice and simmer over a
low heat until the mix begins to thicken. Once the curry sauce is
cooked to your desire, turn the heat off and add the soy yogurt, leave
to stand for 2 minutes and then stir. The last step, is to simply pop
your Palau rice into the microwave and heat for 2 minutes.
Nutrition Facts:
Protein – 53.5g / 26.7g per serving
Carbohydrates – 155.7g / 77.8g per serving
Fat – 23.4g / 11.7g per servings
Total kcals – 1047.4 kcals / 523.7 kcals per
serving
56. Whole Wheat Veggie Special
Ingredients:
2 whole wheat tortillas
1 avocado (ripened)
½ beetroot ball (chopped into small chunks)
2 spring onions (finely chopped)
2 garlic cloves (crushed)
1 tbsp. olive oil
¼ cup white mushrooms (chopped)
½ red pepper (chopped)
1 medium carrot (grated)
1 small tomato (chopped into small chunks)
1 handful lettuce
¼ cup cucumber (chopped into small chunks)
1 tsp fresh parsley
1 tsp fresh oregano
1 tbsp. balsamic vinegar
1 tbsp. lime juice
1 pinch sea salt
2 tbsp. natural yogurt
Preparation Method:
Add the olive oil to a large frying pan and pre-heat over a low heat
for 2 minutes before adding the 2 crushed garlic cloves and spring
onions. Cook for 2-3 minutes and then add the chopped mushrooms,
pepper, tomato along with the balsamic vinegar, lime juice and salt,
oregano and parsley seasoning – cook for a further 6-7 minutes
stirring frequently. Then add the natural yogurt, stir through the mix
and leave to stand for 1 minute. Next, put the tortillas in your
microwave and heat on full power for 30-40 seconds, lay them out
on a plate and add the mix from the pan along with the remaining
ingredients; avocado, beetroot, grated carrot, lettuce and cucumber.
Wrap and arouse your taste buds.
Nutrition Facts:
Protein – 13.3g
Carbohydrates – 68.7g
Fat – 19g
Total Kcals – 499 Kcals
57. Vegetable Risotto (servings: 2)
Ingredients:
½ cup risotto rice
1 medium white onion (diced)
1 cup garden peas
¼ cup chopped courgette
¼ cup carrots (chopped into small chunks)
30g low fat cheese alternative (grated)
1 vegetable stock cube
600ml water
1 pinch sea salt and cracked black pepper
2 garlic cloves (crushed)
1 tbsp. olive oil
1 tsp low fat butter alternative
1 large vine tomato (chopped into quarters)
1 rosemary sprig
1 tbsp. balsamic vinegar
Preparation Method:
Start by pre-heating a large wok or frying pan over a low-medium
heat for 2 minutes along with the olive oil. Then, add the crushed
garlic along with the diced onion and cook until the onion turns
translucent. Meanwhile, heat your oven to 180 degrees and in a tray
with foil add the vine tomato quarters and season with the salt and
pepper, then drizzle with the balsamic vinegar along with 1 rosemary
sprig – leave to roast for 30 minutes. Once the onions are ready, add
the frozen peas, risotto rice, courgette and carrots and cook for 1-2
minutes while you prepare the stock. Dissolve 1 vegetable stock
cube in 600ml of boiling water and add to the pan a little at a time
just covering the mix. Turn the heat up high and bring to the boil,
then turn the heat back down low and simmer for 25-30 minutes –
stirring occasionally. Once the risotto has thickened to your desire,
turn the heat off and add the butter and grated cheese – stir through
and leave to stand for 2 minutes. Stir again and add the roasted
tomatoes on top!
Nutrition Facts:
Protein – 25.8g / 12.9g per serving
Carbohydrates – 103.3g / 51.7g per serving
Fat – 31.3g / 15.7g per serving
Total Kcals – 798.1 Kcals / 399.1 Kcals per
serving
58. Mixed Bean Stir Fry (servings: 2)
Ingredients:
1 tin mixed beans (300g in water)
¼ cup sweetcorn
½ red pepper (chopped into small chunks)
½ white onion (finely sliced)
¼ cup broccoli (chopped)
¼ cup carrots (grated)
¼ cup cucumber (chopped)
1 handful baby leaf spinach
½ medium tomato (chopped into small chunks)
4 sprays 1 calorie pam oil
Dressing
1 tbsp. soy sauce
1 tsp lemon juice
1 tsp balsamic vinegar
1 tbsp. rapeseed oil
2 garlic cloves
50g salsa
Preparation Method:
To begin with, leave the beans to soak for at least an hour before
rinsing thoroughly. Pre-heat your wok or frying pan over a lowmedium heat for 2 minutes and spray with pam oil. Then, add the
entire contents above apart from the dressing and cook for 10-12
minutes, stirring frequently. Meanwhile, in a small bowl add the soy
sauce, lemon juice, balsamic vinegar, rapeseed oil, salsa and
crushed garlic cloves and mix well. When the bean mix is ready, add
the dressing and stir through, heat for 2 more minutes, then turn off
and leave to stand for 1 minute. Stir through once again and serve
immediately.
Nutrition Facts:
Protein – 36.5g / 18.3g per serving
Carbohydrates – 77.8g / 38.9g per serving
Fat – 18.8g / 9.4g per serving
Total Kcals – 626.4 Kcals / 313.2 Kcals per
serving
59. Spicy Mixed Beans on a Bed of Potato (servings:
2)
Ingredients:
1 medium potato (200g)
200g black beans (in water)
200g mixed beans in tomato sauce
½ cup garden peas
1 tsp cayenne seasoning
1 tsp cumin seasoning
Preparation Method:
Pre-heat the oven to 220 degrees and start by washing the black
beans thoroughly in a colander to avoid the issue of gas - put to one
side. Fork the potato several times and place in the microwave for 5
minutes on high. (It’s important to leave the skin on due to its high
fibre content). Put in the oven for a further 25 minutes. In a small
pan, add the black beans, mixed beans in tomato sauce, the garden
peas and seasoning and cook on low for 10-12 minutes – stir
occasionally. Once the potato is crisp on the outside, cut in half and
pour the bean mix on top. Delicious.
This is a simple, yet effective dish, especially prior to working out. It’s
rich in healthy carbs, lean protein and contains very little fat. These
ingredients are also cost effective.
Nutrition Facts:
Protein – 34.8g / 17.4g per serving
Carbs – 98.9g / 49.4g per serving
Fat – 3.2g / 1.6g per serving
Total Kcals – 563.6 Kcals / 281.8 Kcals per
serving
60. Rice, Beans & Greens
Ingredients:
White rice (150g)
300ml water200g
Red kidney beans
200g reduced salt and sugar baked beans
200g spinach
1 tsp paprika seasoning
1 tsp Jamaican jerk seasoning
Cooking method:
You don’t need as much carbohydrates such as rice, potatoes and
pasta as you would do with a meat dish because there are already a
lot of carbohydrates in the source of protein you are getting within
the beans. Also, with beans you’re getting a high amount of fibre and
that will digest slowly like a complex carbohydrate such as brown
pasta, brown rice and sweet potatoes so you can eat a small amount
of simple carbohydrates with the beans and vegetables. This is yet
another simple and cost-effective dish, great as a pre or post –
workout.
Wash the red kidney beans thoroughly to avoid gas and add to a
small pan together with the baked beans and seasoning. Heat the
rice in a medium sized pan – use 300ml of water and cook on a
medium heat for 15 minutes or until all water is absorbed. For the
last 10 minutes put the beans on a low heat for 10 minutes and stir
occasionally. Boil the spinach for 6-7 minutes and drain the water.
When the rice is cooked add it to the beans and stir, leave for 2
minutes and serve with the side of spinach.
Nutrition Facts:
Protein – 29.7g
Carbs – 101.9g
Fat – 1.5g
Total kcals – 539.9 kcals
61. Mixed Beans & Sweet Potato Special (servings: 2)
Ingredients:
Medium sweet potato (150g)
200g broccoli
200g butter beans
200g mixed beans in tomato sauce
1 serving soy sauce
1 tsp garlic seasoning
Preparation Method:
Pre-heat your oven to 220 degrees, fork the potato several times and
microwave on full power for 5 minutes. Put in the oven for a further
20 minutes. Meanwhile wash the butter beans thoroughly and add to
a pan with the mixed beans in tomato sauce and garlic seasoning.
Add the soy sauce and cook for the last 10 minutes on a low heat –
stirring occasionally. Once everything is cooked, place the broccoli in
the microwave for 1.5 minutes on full power. Cut the potato in half
and add the mixed beans with broccoli on the side.
Nutrition Facts:
Protein – 30.8g / 15.4g per serving
Carbs – 91.8g / 45.9g per serving
Fat – 1.4g / 0.7g per serving
Total Kcals – 503 Kcals / 251.5 Kcals per
serving
62. Sweet Potato & Lentil Soup Moroccan Style
(servings: 2)
Ingredients:
200g green lentils (uncooked)
200g garden peas
Medium sweet potato (150g)
¼ cup water
½ white onion (finely sliced)
1 medium tomato (chopped)
2 tbsp. parsley
2 tbsp. tomato paste
2 garlic cloves (finely sliced)
1 tsp turmeric
1 tsp salt
½ tsp pepper
½ tsp red chilli powder
500 ml water
Preparation Method:
Throw the tomatoes, garlic, tomato paste, salt, pepper, onion and
turmeric in a large non-stick pan with ¼ cup water and cook on a low
heat for 5-7 minutes – stirring occasionally. Then add the lentils,
peas and 500ml of water, mix together and leave to gently simmer
on a low-medium heat for 30 mins or until the mix has a thick
consistency. After 20 minutes add the parsley. When the mix has
thickened add the chilli, mix and leave to stand for 2 minutes before
serving. Meanwhile pre-heat your oven to 220 degrees, fork your
potatoes several times and microwave on full power for 5 mins and
then put in the oven for a further 25 minutes. Once your dish is
ready, serve the lentil soup in a large bowl and potato on a side
plate.
Nutrition Facts:
Protein – 26.8g / 13.4g per serving
Carbohydrates – 80.1g / 40g per serving
Fat – 2.5g / 1.2g per serving
Total Kcals – 450.1 Kcals / 225 Kcals per
serving
63. Beans on Toast 2.0
Ingredients:
2 slices whole wheat toast
200g black eye beans
200g reduced salt and sugar baked beans in tomato sauce
200g broccoli
1 tsp smoked paprika seasoning
1 medium fried tomato (sliced in half)
½ tsp garlic seasoning
Preparation Method:
Wash the black eye beans thoroughly before adding them to the
baked beans along with the garlic and paprika seasoning in a small
pan. Cook on a low heat for 10 minutes – stirring occasionally. Toast
the bread and pour the beans over the top. Then simply throw the
broccoli in the microwave on full power for 2 minutes. Serve on the
side and enjoy!
Nutrition Facts:
Protein – 38.9g
Carbs – 99.8g
Fat – 5.2g
Total kcals – 601.6 kcals
64. Mixed Beans & Potato
Ingredients:
100g mixed beans (in water)
100g tinned organic garden peas
200g reduced salt and sugar baked beans in tomato sauce
Medium white potato (150g)
1 tsp garlic seasoning
1 tsp basil seasoning
Preparation Method:
Another simple, tasty and cheap recipe. Great as a pre-workout,
loaded with complex carbs to fuel your muscles with energy before a
long intense workout.
Pre-heat your oven to 220 degrees. Fork the potato several times
and microwave on full power for 5 minutes, cook for a further 25
minutes in oven. For the last 10 minutes add the peas, mixed beans,
baked beans and the seasoning to a pan and heat on low for 10
minutes stirring occasionally. Cut the potato in half and pour the
bean mix on top. Yummy!!
Nutrition Facts:
Protein – 25.5g
Carbs – 88g
Fat – 2.1g
Total kcals – 472.9 kcals
65. Red Kidney Bean Stir Fry (servings: 2)
Ingredients:
200g red kidney beans
125g fresh stir fry noodles
1 medium wholemeal cob
200g mixed peppers (frozen chopped)
½ white onion (chopped)
½ large tomato (chopped)
30ml sweet chilli sauce
1 tbsp. soy sauce
2 sprays pam oil
Preparation Method:
Pre-wash the red kidney beans to begin with. Then, pre-heat a wok
pan over a medium heat for 2 minutes and spray with pam oil. Add
the onions and red kidney beans and cook for 5-7 minutes – stirring
occasionally. Then add the tomato and peppers and cook for a
further 5 minutes before adding the noodles and soy sauce. Cook for
5 more minutes and add the sweet chilli sauce. Stir the mix together
and serve with the wholemeal cob. Enjoy!
Nutrition Facts:
Protein – 31.8g / 15.9g per serving
Carbs – 120.5g / 60.2g per serving
Fat – 2.4g / 1.2g per serving
Total Kcals – 618.8 Kcals / 309.4 Kcals per
serving
66. Nutty Pasta & Lentils (servings: 2)
Ingredients:
300g whole wheat pasta
200g green lentils (tinned)
1 tsp extra virgin olive oil
2 tbsp. sundried tomatoes
1 tbsp. organic peanut butter
1 tbsp. tomato paste
½ white onion (finely sliced)
1 tsp garlic and rosemary seasoning
Preparation Method:
Pre-heat your grill pan on a low-medium heat, leave for 2 minutes.
Add the olive oil, onion, garlic and rosemary seasoning and cook for
5-6 minutes stirring occasionally. Turn the heat right down to low and
add the sundried tomatoes, tomato paste and lentils and cook for 1012 minutes – stirring frequently. Whilst you’re cooking the lentils,
start boiling the pasta in a separate pan on a medium heat – use
600ml water and cook for 12-14 minutes or until all water is
absorbed. Once the pasta is cooked add the peanut butter to the
middle and leave for 2 minutes to melt. Mix together and place in the
pan to mix together with the rest of ingredients. Eat immediately…
yum!!
Nutrition Facts:
Protein – 30g / 15g per serving
Carbs – 112.7g / 56.3g per serving
Fat – 15.3g / 7.6g per serving
Total Kcals – 708.5 Kcals / 354.2 Kcals per
serving
67. Sweet Potato Fries with a Side of Beans (servings:
2)
Ingredients:
1 large sweet potato (300g)
1 tbsp. extra virgin olive oil
1 tsp garlic and rosemary seasoning
100g mixed peppers (frozen)
100g broccoli (frozen
100g black eye peas (¼ of can)
100g reduced salt and sugar baked beans in tomato sauce
(¼ can)
Preparation Method:
Pre-heat your oven to 220 degrees. Wash the sweet potato and cut
into French fries, place onto a large dish, drizzle the olive over the
top and add the garlic and rosemary seasoning – mix together with
your hands. Place in the microwave on full power for 5 mins then put
on a baking tray and cook for a further 25 minutes in the oven. For
the last 15 minutes, drain the black eyes peas and wash thoroughly
and add to a small pan along with the baked beans – cook on a low
heat for 10-12 mins stirring occasionally. For the last 10 minutes,
place the broccoli and mixed peppers in a medium pan and boil on
high.
Nutrition Facts:
Protein – 32.3g / 16.1g per serving
Carbs – 133.6g / 66.8g per serving
Fat – 16.9g / 8.4g per serving
Total Kcals – 815.7 Kcals / 407.8 Kcals per
serving
68. Chick Pea Grilled Sandwich
Ingredients:
2 slices whole wheat bread
2oz tofu
100g chick peas (tinned in water)
3 sundried tomatoes
1 tbsp. nutritional yeast
Salt and pepper seasoning
Preparation Method:
The ultimate pre-workout sandwich, packed full of fibre, complex
carbs, healthy fats and protein.
Blend together the tofu, chick peas, sundried tomatoes and
nutritional yeast – add the salt and pepper to taste and blend once
again for a few seconds. Spread the paste onto one side of each of
the slices of bread and make a sandwich. Place onto a George
Foreman grill or sandwich toaster for 2-3 minutes or until both sides
are cooked. Leave to cool for 2 minutes and then dig in!
Nutrition Facts:
Protein – 29.7g
Carbs – 100.9g
Fat – 8.7g
Total kcals – 600.7 kcals
69. Hot Chilli Chick Pea Tortillas (servings: 2)
Ingredients:
2 white tortilla wraps
100g kale
400g chick peas (1 can in water)
2 chipotle peppers (chopped
2 red chilli peppers (chopped)
3-4 red Thai chilli peppers (chopped)
1 tbsp. cracked black pepper
½ large red onion (chopped)
2 garlic cloves (crushed)
2 small tomatoes (quartered)
2 tomato slices
1 tbsp. curry powder
1 tbsp. sugar
Preparation Method:
Add the above ingredients apart from the 2 tomato slices and kale
into your blender and blend until you achieve a thick spreadable
paste. Throw the tortillas into your microwave for 30-40 seconds on
high. Spread the thick paste on both tortillas, add the tomato slices
and kale, wrap and enjoy!
Nutrition Facts:
Protein – 29g / 14.5g per serving
Carbs – 143.6g / 71.8g per serving
Fat – 8.5g / 4.2g per serving
Total kcals – 766.9 kcals / 383.4 Kcals per
serving
70. High Protein Enchiladas (servings: 7)
Ingredients:
400g Chicken Quorn strips
100g tofu (cut into strips)
400g black beans (1 tin in water)
150g wholegrain rice
100g spinach (frozen)
100g mushrooms (sliced)
56g soy cheese
7 whole wheat tortillas
340g green chilli enchilada sauce (1 jar)
Preparation Method:
Wash the black beans thoroughly to avoid gas. Cook all the above
ingredients (apart from the enchilada sauce, soy cheese and
tortillas) all according to packaging. Once everything is ready, put 7
tortillas on a large serving plate and place in microwave for 30-40
seconds on full power, then pack the tortillas and wrap on an oven
tray tightly together length ways, side by side. Pour the enchilada
sauce over and cover the wraps from top to bottom. Grate the soy
cheese over the top and put in the oven on 190 degrees c for 20
minutes or until crisp. Serve immediately!
Nutrition Facts:
Protein – 132g / per serving – 18.9g
Carbs – 246.2g / per serving – 35.2g
Fat – 31.5g / per serving – 4.5g
Total kcals – 1796.4 kcals / per serving –
256.9 kcals
71. Protein-Packed Tortilla Blitz
Ingredients:
200g red kidney beans (tinned)
200g reduced salt and sugar baked beans in tomato sauce
200g garden peas (frozen)
150g salad leaves
3 tortilla wraps
1 tbsp. paprika seasoning
2 tbsp. Tamari soya sauce
100g broccoli (frozen)
100g mixed peppers (frozen)
30g organic salsa
30g guacamole
Preparation Method:
Wash the kidney beans thoroughly to avoid gas and add to a small
pan along with the baked beans and paprika – cook on a lowmedium heat (stirring frequently) for 5 mins and then add the frozen
peas. Turn the heat right down to low, cover the pan and leave to
cook for a further 15 mins – stirring occasionally. For your side dish,
simply boil the broccoli and mixed peppers together in a pan for 10
minutes, place in a small serving bowl and drizzle the soya sauce
over the top. Once everything is ready, place 3 tortillas on a plate
and microwave on full power for 30-40 seconds. Fill the wraps with
the bean mix, salad leaves, salsa and guacamole and enjoy!
Nutrition Facts:
Protein – 45.2g
Carbs – 101.8g
Fat – 6.6g
Total kcals – 647.7 kcals
72. Rice & Peas
Ingredients:
150g wholegrain rice
300ml water
150g chick peas
200g garden peas (½ tin)
200g organic tinned tomatoes (½ tin)
1 tsp basil seasoning
1 tsp oregano seasoning
1 tsp garlic seasoning
Preparation Method:
Another simple, yet cheap recipe, that’s loaded with protein, complex
carbs and very low in fat.
To begin with, wash the chick peas thoroughly to avoid gas, then add
them to a small pan along with the garden peas, tinned tomatoes
and seasoning – leave to one side. Add the rice to a separate pan
along with 300ml and boil over a medium-high heat for 12-14
minutes or until all water has absorbed – stir occasionally. For the
last 10 minutes, cook the peas on a light heat – stirring frequently,
especially the bottom of the pan. Once the rice and peas are ready,
add the pea mix to the rice and stir well. Consume immediately!
Nutrition Facts:
Protein – 24.8g / 12.4g per serving
Carbs – 104g / 52g per serving
Fat – 11.5g / 5.7g per serving
Total Kcals – 618.7 Kcals / 309.3 Kcals per
serving
73. Lentil Soup with Granary Baguette (servings: 2)
Ingredients:
200g green lentils (tinned in water)
200g garden peas (tinned in water)
6-inch granary baguette
500ml water
200g organic tinned tomatoes (½ tin)
1 organic chicken stock cube
2 garlic cloves (chopped finely)
½ white onion (finely sliced)
1 tsp basil seasoning
1 tsp coriander seasoning
1 tsp chilli powder seasoning
1 tsp sea salt and cracked pepper seasoning
1 tbsp. extra virgin olive oil
Preparation Method:
Drain the lentils and rinse well to avoid any gas issues, then leave to
one side. In a large frying pan add the olive oil, onions and garlic and
lightly fry until the onions become translucent and the garlic liquefies.
Then add the tinned tomatoes, along with the seasoning (accept for
the salt and pepper) – cook on low for five minutes. Put the stock
cube in a jug along with 500ml boiling water and mix until the stock
dissolves. Pour half the mix into the pan along with the lentils and
peas and lightly simmer for 7-8 minutes and once absorbed, add the
rest of the stock. Cook until the water becomes absorbed depending
on your preference. Add the salt and pepper seasoning, stir and
serve with a granary bread.
Nutrition Facts:
Protein – 50.2g / 25.1g per serving
Carbs – 64.5g / 32.2g per serving
Fat – 26.1g / 13g per serving
Total kcals – 693.7 kcals / 346.8 Kcals per
serving
74. Jacket Potato & Sweet Kidney Beans (servings: 2)
Ingredients:
200g red kidney beans (tinned in water)
100g garden peas (tinned in water)
200g reduced salt and sugar baked beans in tomato sauce
150g white potato
100g broccoli (frozen)
100g spinach (frozen)
1 tbsp. soy sauce
½ tsp smoked paprika seasoning
1 pinch black pepper
Preparation Method:
Wash the kidney beans thoroughly and leave to one side. Pre-heat
your oven to 220 degrees, fork potato several times and throw in the
microwave for 5 mins on full power, put in the oven for a further 25
mins. In a separate pan add the kidney beans, baked beans, peas
and seasoning. Mix together thoroughly and cook over a low heat for
12-14 minutes – stirring frequently. For the final 10 minutes, boil the
broccoli and spinach over a medium heart, until boiling point. Once
they’re done, add to a small serving bowl and drizzle over the soya
sauce – put to one side. When the jacket potato is ready, cut in half
and pour the mixed beans on top. Flavoursome, inexpensive,
relatively fat-free and an excellent source of complex carbs to fuel a
gruelling workout!
Nutrition Facts:
Protein – 34.2g / 17.1g per serving
Carbs – 99.7g / 49.9g per serving
Fat – 3.5g / 1.8g per serving
Total kcals – 567.1 kcals / 283.6 kcals per
serving
75. Fruit & Nut Fettucine (servings: 2)
Ingredients:
12 Oz (340g) fettucine
475ml unsweetened soy milk
2 tbsp. soy cream cheese
3 tbsp. almonds (blanched & sliced)
3 tbsp. nutritional yeast
1 tsp lemon zest (grated finely)
1 tsp fresh cracked pepper
1 tsp sea salt
2 tbsp. extra virgin olive oil
3 garlic cloves (finely sliced)
½ cup freshly chopped parsley leaves
Preparation Method:
Grab a large pot, fill with water and bring to the boil before adding
your fettucine – cook according to packaging. Once cooked, drain
the water through a colander into a bowl – reserve 1 cup of the pasta
cooking water and put to one side. In your blender throw in the soy
milk, soy cream cheese, almonds, nutritional yeast, lemon zest, salt
and pepper and blend until the mix is smooth. In your frying pan,
heat the olive oil on a low-medium heat and add the garlic – fry until
it just starts to sizzle and softens for around 1 minute. Add the soy
milk and reserved pasta water, simmer and cook for 8-10 minutes or
until the mixture is thick and creamy. Once it’s ready add the
fettucine and fresh parsley and mix together with a wooden spoon. If
the sauce is too thick, add a little more pasta water to thin it out. Eat
and enjoy!
Nutrition Facts:
Protein – 47.3g / per serving – 23.7g
Carbs – 96.9g / per serving – 48.4g
Fat – 59.2g / per serving – 29.6g
Total Kcals – 1109.6 Kcals / 554.8 Kcals per
serving
76. Spicy Bean Tortilla Dream
Ingredients:
100g lentils (tinned in water)
100g red kidney beans (tinned in water)
200g mixed peppers (chopped)
300g mixed vegetables
2 whole wheat tortillas
30g organic salsa
1 tsp red chilli powder
½ white onion (chopped)
1 tbsp. garlic and rosemary seasoning
1 tbsp. jerk seasoning
½ avocado (ripened & chopped)
Preparation Method:
Wash the red kidney beans and lentils thoroughly to avoid gas and
place in a medium non-stick pan – put on a low heat for 6-7 minutes.
Then add the chopped peppers and onions and cook for a further 67 minutes – stir frequently. Then add the garlic and rosemary
seasoning, jerk seasoning and organic salsa and let it simmer for
another 6-7 minutes, stir again. Then add the chilli powder, stir and
turn the heat off, leave to settle for 2 minutes. For the last 10 minutes
of the total cooking process put your mixed vegetables in a separate
pan and boil. When that’s boiled, drain and put in a serving bowl as a
side dish. Finally place your 2 tortillas in the microwave on full power
for 30-40 seconds, spread the avocado on both tortillas, add the
bean mix and wrap – serve with the side of veg and enjoy!
Nutrition Facts:
Protein – 32.6g
Carbs – 100.3g
Fat – 26.9g
Total kcals – 773.8 kcals
77. Spaghetti Lentils (2 servings)
Ingredients:
200g whole wheat spaghetti
100g lentils
25g vegan cheese (grated)
3 sprays pam oil
½ tin organic tomatoes
100g mushrooms
¼ cup fresh basil
1 tbsp. tomato paste
2 garlic cloves (crushed)
½ white onion (sliced)
Preparation Method:
Wash the lentils thoroughly to avoid gas and put to one side. In a
large frying pan add the pam oil, put on a low-medium heat and
leave for 2 minutes. While you’re waiting for the pan to heat, in a
separate pan add the spaghetti and boil for 12-14 minutes or
according to packaging – drain and leave to one side. Then add the
garlic and onion – lightly fry for 6-7 minutes. Next add the tinned
tomatoes, lentils, tomato paste, mushrooms and fresh basil – cook
for a further 12-14 minutes on a gentle simmer, stirring occasionally.
When that is ready simply add the spaghetti and stir well before
sprinkling the cheese alternative over the top. Split into two bowls
and serve immediately!
Nutrition Facts:
Protein – 42g / 21g per serving
Carbs – 161.5g / 80.8g per serving
Fat – 17.8g / 8.9g per serving
Total kcals – 974.2 kcals / 487.1 kcals per
serving
78. Alternative Mac N Cheese (4 servings)
Ingredients:
500g macaroni pasta
4 medium potatoes (peeled & chopped)
1 cup raw cashews
1 tbsp. mustard
½ white onion (chopped)
50g nutritional yeast
1 tbsp. sea salt
2 tbsp. garlic powder
2 tbsp. onion powder
1 tbsp. paprika
3 medium carrots (chopped)
Preparation Method:
Put the potatoes and carrots into a large pot and boil for 10 minutes
on a high heat, then add the onion for a further 10 minutes. Boil until
the potatoes feel soft – fork the potatoes, if you stab it and the potato
falls off the fork they’re ready. Drain, keeping 2 cups of the drained
water and leave to one side. Add the macaroni to another pan and
cook according to packaging. While the pasta is cooking… grab your
blender and add the cashews, garlic powder, onion powder,
nutritional yeast, mustard, paprika, salt, the 2 cups of the boiled
water as well as the boiled potatoes, carrots and onion. Blend for 12 minutes until the mix is smooth. When the pasta has cooked, drain
and add the smooth mix from the blender one small amount at a time
– stirring well each time you add a little. Once the pasta and sauce
are mixed together, split into 4 separate bowls and serve
immediately!
Nutrition Facts:
Protein – 138.9g / per serving – 34.7g
Carbs – 595.9g / per serving – 149g
Fat – 108.4g / per serving – 27.1g
Total kcals – 3914.9 kcals / per serving –
843.2 kcals
79. Chunky Bean Veggie Soup
Ingredients:
200g black beans (tinned in water)
200g sweet potato (chopped into small chunks)
4 medium tomatoes
200g fresh kale (chopped)
100g fresh broccoli
100g frozen peas
100g carrots (chopped into chunks)
1 small white onion (sliced)
2 tbsp. curry powder
1 tsp sugar
1 tbsp. cayenne powder
Preparation Method:
In a large pot add the chopped carrots and onion and cook until the
onions become translucent. While they’re cooking, blend the 4
tomatoes until you achieve a smooth mix, then when the onions are
ready, pour in the tomato mix and stir well, then add the black beans
and stir again. (wash the beans thoroughly before use to avoid gas
problems). Next add the sugar, cayenne and curry powder and stir
well. Then throw in the chopped kale, broccoli, peas and sweet
potato – mix well again. Finally add just enough water to cover the
vegetables as you want to achieve a chunky soup. Cover the mix
and cook on a medium-high heat until you reach a boil, then turn the
heat right down to low and simmer for 30 minutes or until all
vegetables are cooked. Delicious!!
Nutrition Facts:
Protein – 39.5g
Carbs – 136.4g
Fat – 7g
Total kcals – 766.6 kcals
80. Chick Pea Curry (3 servings)
Ingredients:
300g wholegrain rice
200g chick peas
100g fresh kale
1 large tomato (chopped into chunks)
1 large carrot (finely chopped)
1 medium white onion (finely chopped)
2 garlic cloves
¼ cup fresh ginger (finely chopped)
3 tbsp. tomato paste
¼ cup slithered almonds (chopped)
2 tbsp. curry powder
1 small red pepper (finely chopped)
1 handful chopped coriander leaves
1 tsp red chilli
Preparation Method:
Put your rice in a pan and add 600ml water, bring to the boil and
then simmer on a low-medium heat for 20 minutes or until all water
has absorbed. At the same time in a pot steam the kale and for 25
minutes on a medium heat. Then wash the chick peas thoroughly. In
a non-stick grill pan start cooking the onions, ginger and garlic with
¼ cup water over a medium heat, add the tomato paste, chilli and
curry powder, another ¼ cup water and stir to combine. Bring the mix
to a boil, add the chick peas and 1 cup water, bring back to a boil
and then simmer on a low heat for 15 minutes or until the sauce
thickens. Add the fresh coriander leaves and stir. Then add the
carrots, red pepper and another ½ cup of water, then add the kale
and peas – stir to combine. Keep heat on low for 6-7 minutes before
adding the rice and almonds – stir to combine and leave to stand for
2-3 minutes before serving.
Nutrition Facts:
Protein – 57.1g / per serving – 19g
Carbs – 235.6g / per serving – 78.5g
Fat – 82.5g / per serving – 27.5g
Total kcals – 1913.3 kcals / per serving –
637.5 kcals
81. Soy Meat Tortillas (servings x2)
Ingredients:
50g soy meat
3 whole wheat wraps
2 medium tomatoes
¾ cup cucumber
100g mixed beans
100g soy yogurt
½ can sweetcorn (tinned)
100g fresh lettuce
2 garlic cloves
1 tsp oregano
1 tsp thyme
¼ tsp pepper
1 tsp salt
1 tsp Jamaican jerk
1 tsp paprika
1 tbsp. BBQ sauce
Preparation Method:
Cut your vegetables and salad into small pieces and put to one side.
in a small bowl add your yogurt, grate 1 clove of garlic on top and
add the oregano, paprika, pepper, BBQ sauce, then stir and taste
before adding any extra salt – mix well and leave to one side. Next
cook your soy meat according to packaging (using water). Once
cooked add the Jamaican jerk, 2nd grated garlic clove and 1 tsp salt
and mix to combine. Then put your whole wheat wraps in the
microwave on full power for 30-40 seconds, fill and roll! Scrumptious
and nutritious!
Nutrition Facts:
Protein – 36g / 15.3g per serving
Carbs – 127.3g / 63.7g per serving
Fat – 17.3g / 8.7g per serving
Total kcals – 808.9 kcals / 404.5 kcals per
serving
82. Spaghetti Lentil Bolognaise (2 servings)
Ingredients:
400g whole wheat spaghetti
200g dried lentils (uncooked)
120g organic tinned tomatoes
1 medium white onion
1 large stick of celery
1 clove garlic
120g soy milk (unsweetened)
1 large carrot
1 tsp chilli powder
1 tsp sage
1 sprig rosemary
1 tsp salt
2 vegetable stock cubes (500ml water per cube)
Preparation Method:
Start by slicing the celery length ways and then dicing finely, then do
the same for the carrot, onion, garlic and rosemary. Place them into
a non-stick pan and add ¼ cup water and cook for 5 minutes on a
medium heat – stir frequently then add the sage. Cook until the
onion turns translucent before adding the lentils, stir to combine and
leave for 2 minutes before adding the vegetable stock with 1L of
water. Bring to a gentle simmer on a low heat, cover the pan with a
lid and leave for 20 minutes – stir occasionally. Then add the
tomatoes, chilli powder, soy milk, and salt – stir well to combine and
cook to a gentle simmer remaining on a low heat and leave for a
further 15 mins or until sauce thickens, stirring occasionally. (keep
covered with lid). For the last 12-14 minutes add the spaghetti to a
large pan and boil until cooked through – drain, add to the sauce, stir
well and serve immediately!!
Nutrition Facts:
Protein – 47.8g / 23.9g per serving
Carbs – 189.3g / 94.7g per serving
Fat – 8.6g / 4.3g per serving
Total kcals – 1025.8 kcals / 512.9 kcals per
serving
83. Tofu Tortillas
Ingredients:
75g tofu (crumbled)
1 tbsp. extra virgin olive oil
2 whole wheat tortillas
3 medium spring onions (chopped)
1 red onion (finely sliced)
2 tbsp. organic salsa
1 tbsp. onion powder
1 tbsp. turmeric
1 tsp salt
Preparation Method:
Start by heating your saucepan on a low-medium heat, add the olive
oil and leave to heat up for 2 minutes. Add the spring onion and red
peppers – leave for 2-3 minutes and stir. Then add the tofu and cook
for a further 10 minutes or until it starts to brown – stirring frequently.
Next, add the onion powder, turmeric and salt and mix together well
– turn heat right down to low and cook for a further 10 minutes.
Finally put your tortillas in a microwave on full power for 30-40
seconds, add the cooked ingredients, top with the salsa, wrap and
enjoy!
Nutrition Facts:
Protein – 23.8g
Carbs – 58.6g
Fat – 23.3g
Total kcals – 539.3 kcals
84. Whole Hearty Vegan Fettuccine (servings: 2)
Ingredients:
100g butter beans (tinned in water)
250g whole wheat fettuccine
2 medium white onions (finely sliced)
2 tins organic tomatoes (diced)
100g fresh baby spinach leaves
1 tbsp. tomato paste
1 tbsp. coconut sugar
1 tsp chilli powder
1 tsp garlic powder
1 tsp oregano
1 tsp basil
200ml water
Preparation Method:
Start by washing the butter beans thoroughly to avoid any gas
problems. Grab a large non-stick pan and put the beans on a lowmedium heat for 6-7 mins – stirring occasionally. Then turn the heat
right down to low, mash the beans, add the onions and 50ml water
and cook for 2-3 minutes stirring occasionally. Then add the
tomatoes, chilli, garlic, oregano, basil and stir well. Add 150ml water
and turn the heat up to high to bring to the boil and then turn heat
back down to low again and simmer until the mix thickens. While
you’re waiting for the sauce to thicken, boil the fettuccine in a
separate pan according to packaging, then drain and leave to one
side. Once the sauce has thickened to your desire, turn the heat off,
sprinkle in the coconut sugar and mix well. Finally add the spinach
leaves and leave to settle for 2-3 minutes before adding the
fettuccine – mix well and serve straight away!
Nutrition Facts:
Protein – 30g / 15g per serving
Carbs – 131.6g / 65.8g per serving
Fat – 4.5g / 2.3g per serving
Total kcals – 686.9 kcals / 343.5 kcals per
serving
85. Quorn Chicken Tortillas (servings: 2)
Ingredients:
100g Quorn chicken
100g mixed peppers (chopped)
2 tbsp. low fat BBQ sauce
1 tbsp. Jamaican jerk seasoning
100g organic salsa
50g guacamole
2 whole wheat tortillas
100g broccoli
100g leafy spinach
2 tbsp. tamari soya sauce
3 sprays 1 calorie Pam oil
1 medium white onion (chopped)
Preparation Method:
In a large frying pan add the pam oil and leave on a low – medium
heat for 2 minutes. Add the onion and cook until translucent then add
the Quorn chicken along with the Jamaican jerk seasoning. Once the
Quorn is golden brown add the peppers and cook for a further 5-7
minutes until the peppers have softened, then add the salsa and turn
the heat to low for 5 minutes. Once the mix is cooked, throw the
tortillas in the microwave on full power for 40 seconds and load them
with the mix – drizzle the BBQ sauce and guacamole over the top of
the mix and then wrap. For the side of broccoli and spinach simply
throw the broccoli in the microwave on full power for 1.5 minutes and
then drizzle the soy sauce over the top of both of them – consume
immediately.
Nutrition Facts:
Protein – 33.1g / 16.5g per serving
Carbohydrates – 73.9g / 36.9g per serving
Fat – 9.7g / 4.8g per serving
Total Kcals – 515.3 Kcals / 257.6 Kcals per
serving
86. Quorn Sausage & Garlic Wedges
Ingredients:
300g white potato
2 Quorn meat free sausages
150g mixed vegetables
1 tbsp. extra virgin olive oil
1 tbsp. garlic seasoning
1 rosemary sprig
Salt and pepper
Salsa (3 tbsp.)
Preparation Method:
Pre-heat your oven to 220 degrees. Cut the potato into thick wedges,
drizzle the olive oil over them and season with the rosemary, garlic,
salt and pepper. Place them into the microwave on full power for 5
minutes. When done place into the oven, cook for a further 25-30
minutes or until crisp. For the last 15 minutes, add the Quorn
sausages to the oven and cook until golden brown. For the last 10
minutes, add the mixed vegetables to a small pan and boil over a
high heat.
Nutrition Facts:
Protein – 24.2g
Carbs – 88.1g
Fat – 17.8g
Total kcals – 609.4 kcals
87. Sweet Thai Quinoa
Ingredients:
2 spring onions (finely chopped)
250g organic Quinoa (uncooked)
200g frozen garden peas
1 vegetable stock cube
500ml water
2 tbsp. sesame oil
1 medium white onion (finely chopped)
2 garlic cloves (finely chopped)
2 large carrots (chopped into small chunks)
1 tbsp. soy sauce
1 tbsp. ketchup
1 tbsp. jerk seasoning
Preparation Method:
Mix the vegetable stock in a measuring jug along with 500ml boiling
water. In a medium sized pan add the Quinoa and the stock mix and
simmer for 15 minutes – then turn the heat off and leave to stand for
5 mins to absorb all the juices. Next, in a frying pan add the oil, garlic
and onion and cook on a low heat until the onion becomes
translucent. Then add the frozen peas and carrots and cook for a
further 5-7 minutes until they soften. Finally add the cooked Quinoa,
soy sauce, ketchup and seasoning and mix well. Add the spring
onions and cook for a further 2-3 minutes on a low heat – mix once
more and eat immediately.
Nutrition Facts:
Protein – 25.1g
Carbohydrates – 108g
Fat – 35.7g
Total kcals – 853.7 kcals
88. Spicy Mexican Quinoa
Ingredients:
1 lime (freshly squeezed)
250g organic Quinoa
1 vegetable stock cube
500ml water
200g black beans (tinned in water / ½ tin)
200g organic sweet corn (tinned in water)
1 medium red pepper (chopped)
2 cloves garlic (minced)
75g organic salsa
1 red chilli pepper (diced)
1 handful fresh basil (finely chopped)
Preparation Method:
Add all ingredients to a frying pan and bring to the boil. Then simmer
for 25 minutes and then leave to stand for 5 minutes – add the lime
juice and basil and mix well. You can eat this delicious dish either hot
or cold.
Nutrition Facts:
Protein – 28g
Carbohydrates – 125.2g
Fat – 11.5g
Total kcals – 716.3 kcals
Chapter 7: Low Carb Slow Cooker Menu
89. Slow Cooker Turkey Stew (servings: 6)
Ingredients:
¼ tsp cayenne pepper
½ tsp crushed red pepper flakes
1 stalk celery
½ cup diced onion
2 cloves garlic
1 cup sweet potato
1lb leftover turkey
2 carrots
½ tsp black pepper
1 cup frozen peas
2 cups chicken broth
1 can fire roasted tomatoes
Salt to taste
Preparation Method:
Add all the above ingredients to your slow cooker excluding the
turkey, mix together well and cook until the carrots become tender.
Once the carrots are ready, add the turkey and cook for a further
hour on low. Stir occasionally.
Nutrition Facts:
Protein – 108.6g / 18.1g per serving
Carbohydrates – 164.6g / 27.4g per serving
Fat – 15g / 2.5g per serving
Total Kcals – 1227.8 Kcals / 204.6 Kcals per
serving
90. Slow Cooker Wild Rice Pilaf (servings: 4)
Ingredients:
Wild rice blend, 1 cup
2 tbsp. olive oil
1 tbsp. rosemary
1 tbsp. sage
1 tbsp. thyme
Vegetable broth, 1 cup
¾ cup shallots
2 cups sliced mushrooms
2 cloves garlic
Preparation Method:
Stir olive oil with the rice blend, add the vegetable broth shallots,
mushrooms, garlic, and herbs. Cook on slow until the rice is ready to
eat.
Nutrition Facts:
Protein – 26.7g / 6.7g per serving
Carbohydrates – 124g / 31g per serving
Fat – 29g / 7.2g per serving
Total Kcals – 863.8 Kcals / 215.9 Kcals per
serving
91. Slow Cooker Cranberry Chutney (servings: 8)
Ingredients:
1 small bag of cranberries
1/4 cup 100% orange juice
1/2 cup honey
1 Gala apple
2 cinnamon sticks
1 tsp grated ginger
1 tbsp. Apple Cider vinegar
Preparation Method:
Although it’s not a dish on its own per say, the slow cooker cranberry
chutney has become a house hold favorite because of its unique
taste. You can have it with almost any recipe and it’ll enhance the
taste of your favorite dishes beyond imagination. The best thing
about this recipe is that it’s very low in calories, so you can consume
as much as you wish.
To prepare this recipe, simply add all the above ingredients to the
slow cooker, stir and mix well. Cook on low for 3 hours, stirring
occasionally.
Nutrition Facts:
Protein – 2.5g / 0.3g per serving
Carbohydrates – 264.3g / 33g per serving
Fat – 2.2g / 0.3g per serving
Total Kcals – 1087 Kcals / 135.9 Kcals per
serving
92. Slow Cooker Polynesian Chicken (servings: 6)
Ingredients:
1 can of pineapple chunks
1/3 cup honey
2 tbsp. cornstarch
Chicken boneless breasts, 400g
Red bell pepper
2 cloves garlic
2 tbsp. grated ginger
2 tbsp. Bragg Liquid Amino
Preparation Method:
Drain the juice from the canned pineapples and add to a bowl along
with the ginger, garlic and honey in addition to the Bragg Liquid
Aminos – mix well before adding the mix to the slow cooker. Add the
cornstarch, chicken and pineapple and mix together once again.
Place the pineapples on top of the mix and cook on slow for five
hours. Combine the bell peppers. When ready, serve with rice.
Nutrition Facts:
Protein – 180.4g / 30.1g per serving
Carbohydrates – 151.1g / 25.2g per serving
Fat – 46.9g / 7.8g per serving
Total Kcals – 1748.1 Kcals / 291.3 Kcals per
serving
93. Slow Cooker Pork Tenderloin (servings: 8)
Ingredients:
Lean pork tenderloin – 2 lbs.
Marinade:
2 tsp ginger, grated
1 cup chicken broth
1 tbsp. rice wine vinegar
Salt
½ tsp black pepper
1 tbsp. Dijon mustard
1 tbsp. lite soy sauce
2 tbsp. honey
Garlic cloves
1 tsp curry powder
Glaze:
2 tbsp. rice wine vinegar
1 tbsp. sesame oil
2 tbsp. honey
2 tbsp. soy sauce
2 tbsp. ketchup
1 tbsp. Dijon mustard
Preparation Method:
1.
2.
3.
4.
Combine all ingredients.
Slice tenderloin to create small pieces.
Place in the refrigerator overnight.
Now, add the marinade and tenderloin to the cooker and cook
for 6 hours on low.
5. Mix all ingredients of the glaze, boil and then lower the heat
to a simmer.
6. Cook for 4-5 minutes and tip over the tenderloin once ready.
Nutrition Facts:
Protein – 201.9g / 25.2g per serving
Carbohydrates – 93.5g / 11.7g per serving
Fat – 48.3g / 6.1g per serving
Total Kcals – 1616.3 Kcals / 202.1 Kcals
94. Slow Cooker BBQ Pulled Pork (servings: 4)
Ingredients:
4 pork loin steaks
1 can tomato sauce
1 tbsp. onion powder
Salt to taste
1 teaspoon chili powder
¼ cup honey
1 tsp ground cumin
1 tsp apple cider vinegar
1 tsp ground cinnamon
1 tbsp. garlic powder
Preparation Method:
1. To make the barbecue sauce, mix all the ingredients together
excluding the chops in your slow cooker.
2. Place the chops in the sauce and cook on low setting until the
internal temperature of the meat touches 165 degrees.
Nutrition Facts:
Protein – 184.5g / 46.1g per serving
Carbohydrates – 81.1g / 20.3g per serving
Fat – 42g / 10.5g per serving
Total Kcals – 1440.4 Kcals / 360.1 Kcals per
serving
95. Slow Cooker Red Beans and Rice (servings: 6)
Ingredients:
Sausage:
1/4 tsp cayenne pepper
1lb lean ground turkey or chicken
1/2 tsp red pepper flakes
1/2 tsp black pepper
1 tsp dried oregano
1 tsp dried sage
1/2 tsp garlic powder
Other:
1 stalk celery
1 tbsp. olive oil
2 cloves garlic
1 cup yellow onion
3/4 chopped red bell pepper
Salt to taste
2 tsp freshly snipped thyme
1/4 tsp cayenne pepper
1/2 tsp ground black pepper
1 bay leaf
2 cans dark red kidney beans
Chicken broth
1 cup wholegrain rice (uncooked)
Preparation Method:
1. For the sausage: Put all the sausage ingredients in a bowl
and mix well. Make into small meatballs, refrigerate while the
veggies are cooking.
2. For the beans: Heat olive oil medium-low, add onions, bell
pepper and celery, sauté until tender in a large skillet. Add
sauté and garlic. Also, add bell pepper, sautéed onion, celery,
garlic and other ingredients to the slow cooker. Stir to mix
well.
3. Add sausage meatballs and stir. Cook on low for 6-8 hours.
Nutrition Facts:
Protein – 147.6g / 24.6g per serving
Carbohydrates – 151.3g / 25.2g per serving
Fat – 22.4g / 3.7g per serving
Total Kcals – 1397.2 Kcals / 232.9 Kcals per
serving
96. Slow Cooker German Schnitzel (servings: 4)
Ingredients:
2 butterfly pork chops, lean
2 tsp black pepper
1 egg white
1 cup buttermilk, reduced fat
1 tsp paprika
1 cup whole wheat crumbs
Salt to taste
1 tsp garlic powder
Preparation Method:
1. Trim the fat that may be apparent from the chops. Slice
lengthwise on the seam. Pound the chops to flatten. Combine
breadcrumbs, black pepper, tsp garlic powder and tsp paprika
in a bowl.
2. Paddle salt, egg, buttermilk, black pepper, paprika and garlic
powder. Now add the pork chops to the egg mix. Leave in the
refrigerator for an hour to marinate
3. Lay out the bread crumbs on a cookie sheet. Eliminate the
chops from the egg blend, allow the surplus to drip off before
adding to the breadcrumbs. Spray both sides of the pork
chops using a low-calorie cooking spray. Spray the bottom
and lower sides of the slow cooker also.
4. Place in the slow cooker and arrange the chops on top. Cook
until the pork is cooked through.
Nutrition Facts:
Protein – 66.5g / 16.6g per serving
Carbohydrates – 101g / 25.2g per serving
Fat – 27.2g / 6.8g per serving
Total Kcals – 914.8 Kcals / 228.7 Kcals per
serving
97. Slow Cooker Black Beans and Chicken (servings:
6)
Ingredients:
Chicken breast fillets (300g)
1 can black beans (400g)
2 cups salsa
6 whole wheat tortillas
Preparation Method:
1. Add all ingredients excluding the tortillas and cook for six
hours on low.
2. Serve in a tortilla.
Nutrition Facts:
Protein – 143.9g / 24g per serving
Carbohydrates – 214.2g / 35.7g per serving
Fat – 9.8g / 1.6g per serving
Total Kcals – 1520.6 Kcals / 253.4 Kcals per
serving
98. Cheesy Spaghetti with Turkey Sausage (servings:
6)
Ingredients:
1lb lean ground turkey sausage
1 jar spaghetti sauce
Mozzarella cheese (30g)
Salt to taste
1 cup low-fat ricotta cheese
8 ounces 100% whole wheat spaghetti
1 tsp dried oregano
Cottage cheese, 100g (low fat)
Ground black pepper, to taste
Ingredients to make the turkey sausage:
Lean ground chicken or turkey
1 tsp dried sage
1/4 tsp cayenne pepper
Ground black pepper, to taste
1/2 tsp garlic powder
Dried oregano
Preparation Method:
1. In a bowl, add all the ingredients for the sausage. In a skillet,
prepare the ground turkey sausage. Add marinara with the
meat.
2. In a bowl, add the turkey sausage along with the other items,
in the slow cooker. Put the lid on and cook on slow until the
cheese becomes foamy.
3. Now, combine the spaghetti and water and boil for 10
minutes or until the spaghetti is cooked through.
Nutrition Facts:
Protein – 143.5g / 23.9g per serving
Carbohydrates – 137.1g / 22.8g per serving
Fat – 78g / 13g per serving
Total Kcals – 1824.4 Kcals / 304.1 Kcals per
serving
99. Slow Cooker Chicken and Mushroom Gravy
(servings: 6)
Ingredients:
1 1/2 lbs. chicken breast filets
1/4 cup chopped flat leaf parsley
1-1/2 cups chicken broth
1/2 tsp black pepper
Salt to taste
2 tbsp. cornstarch
1 yellow onion
2 tbsp. oil
16 Oz cremini mushrooms
2 cloves garlic
Preparation Method:
1. Add a generous amount of oil into the slow cooker, turn it to
medium-high heat and sear the chicken until brown. Place on
a paper towel and bring the heat to medium-low. Combine
onion to the same skillet, and sauté.
2. Add onion, chicken, and remaining ingredients to the slow
cooker. Now cook until chicken is cooked through thoroughly.
Remove chicken from slow cooker and put to one side. Add
cornstarch to the cooker and beat until smooth. Return
chicken to slow cooker and cook for a further 15 minutes.
Nutrition Facts:
Protein – 231.2g / 38.5g per serving
Carbohydrates – 77g / 12.8g per serving
Fat – 43.4g / 7.2g per serving
Total Kcals – 1623.4 Kcals / 270.6 Kcals per
serving
3.
3.
100. Slow Cooker Chicken & Rice (servings: 6)
Ingredients:
1 small yellow onion
1 tbsp. Extra Virgin olive oil
½ tsp freshly ground black pepper
½ tsp red pepper flakes
Salt to taste
2 ½ cups chicken broth
1 cup wild rice blend
300g chicken breasts fillets
1 can diced tomatoes
½ cup diced red bell pepper
Preparation Method:
1. Heat oil in a large skillet, add bell pepper and onions and
sauté on medium-low heat for approx. 3 minutes.
2. Add rice and continue to sauté for another 2 minutes.
3. Add the other ingredients, excluding chicken. Now stir to mix.
4. Add the chicken and the other ingredients from the skillet to
your slow cooker and. cook on low for 4 hours.
Nutrition Facts:
Protein – 136.1g / 22.7g per serving
Carbohydrates – 163g / 27.2g per serving
Fat – 28.2g / 4.7g per serving
Total Kcals – 1450.2 Kcals / 241.7 Kcals per
serving
101. Slow Cooker Herb Chicken and Vegetables
(servings: 4)
Ingredients:
3 garlic cloves
1 yellow onion
1 tsp paprika
2 tbsp parsley
Salt to taste
3 bone-in, split chicken breast
¼ cup extra-virgin olive oil
1 carrot
1 parsnip
1 tbsp fresh thyme
1 tbsp fresh sage
1lb small red potatoes
1 tbsp rosemary
½ tsp black pepper
Preparation Method:
1. Add the garlic, carrots, parsnips, potatoes and onion to a
mixing bowl.
2. Separately, combine the oil, paprika, herbs, salt and pepper
in another bowl.
3. Now, add half the oil & herb mixture to the vegetables, toss to
coat and place in the slow cooker.
4. Add the chicken to the mixing bowl along with the remaining
oil and herbs. In a large skillet, turn to medium-high heat and
add the chicken.
5. Place the chicken over the vegetables and cook on low until
the vegetables become tender.
Nutrition Facts:
Protein – 121.5g / 30.4g per serving
Carbohydrates – 115.7g / 28.9g per serving
Fat – 106.3g / 26.6g per serving
Total Kcals – 1905.5 Kcals / 476.4 Kcals per
serving
102.
102.
Chocolate Bread Pudding with Caramel Sauce
(servings: 10)
Ingredients:
4 egg whites
2/3 cup milk – low fat
1 cup low-fat milk
Coconut milk
1 cup bread crumbs – whole wheat
Salt
¼ cup chocolate chips - bittersweet
2 tsp vanilla extract
1 tbsp. coconut palm sugar
1 tbsp. cornstarch
2 eggs, whole
¼ cup cocoa powder - unsweetened
½ cup coconut palm sugar syrup
1 cup pecans
Preparation Method:
1. Add the coconut palm sugar, pecans and chocolate chips to a
bowl along with the cocoa and salt and mix together
thoroughly. Combine the bread crumbs in the cooker.
2. Add the other ingredients to the cooker placing on top of the
bread. Dash the left-over pecans and cook on low for three
hours.
3. Caramel Sauce: Add the cornstarch along with the coconut
palm sugar to a pan and combine with the milk. Cook over a
low heat until thick.
4. Add the vanilla and pour over the bread pudding once ready.
Nutrition Facts:
Protein – 82.4g / 8.2g per serving
Carbohydrates – 345.3g / 34.5g per serving
Fat – 134.7g / 13.5g per serving
Total Kcals – 2923.1 Kcals / 292.3 Kcals per
serving
103. Slow Cooker Bananas Foster (servings: 3)
Ingredients:
1 tbsp. coconut oil
3 medium bananas
3 tbsp. honey
Lemon Juice
1/4 tsp cinnamon
Preparation Method:
1. Add the honey, lemon juice, cinnamon and oil to your cooker.
2. Then, add the sliced bananas.
3. Cook for two hours on low.
Nutrition Facts:
Protein – 3.1g / 1g per serving
Carbohydrates – 97.6g / 32.5g per serving
Fat – 14.5g / 4.8g per serving
Total Kcals – 533.3 Kcals / 177.8 Kcals per
serving
104. Slow Cooker Bread Pudding (servings: 10)
Ingredients:
8 piece’s whole grain bread
½ cup honey
3 tsp vanilla extract
1 tsp. cinnamon
3 cups skimmed milk
2 whole eggs
2 egg whites
Preparation Method:
1. Cut the bread into small pieces.
2. Add all ingredients to the slow cooker and mix thoroughly.
3. Cook on high for 4-5 hours.
Nutrition Facts:
Protein – 87.8g / 14.6g per serving
Carbohydrates – 326.4g / 32.6g per serving
Fat – 23g / 2.3g per serving
Total Kcals – 1863.8 Kcals / 186.4 Kcals per
serving
105. Slow Cooker Brown Rice Pudding (servings: 6)
Ingredients:
1 can coconut milk, reduced fat
1 2/3 cup skimmed milk
1 tsp pure vanilla extract
2/3 cup long grain brown rice
1 tsp cinnamon
¼ cup sweetener
Preparation Method:
1. Add the rice, cinnamon and sugar to the slow cooker.
2. Then, add both milks, stir to combine and cook until the rice
is tender.
3. Add the vanilla and allow to set.
Nutrition Facts:
Protein – 33g / 5.5g per serving
Carbohydrates – 167g / 27.8g per serving
Fat – 43.1g / 7.2g per serving
Total Kcals – 1187.9 Kcals / 198 Kcals per
serving
106. Slow Cooker Vegetable and Bean Soup (Servings:
6)
Ingredients:
1 cup whole kernel corn
1 diced sweet onion
2 minced cloves garlic
400g sweet potato, skinned
1 teaspoon paprika
1 bay leaf
1/2 tsp crushed red pepper flakes
2 cups green beans
2 carrots
2 stalks celery
Sea salt to taste
1 can tomatoes
½ can cannellini beans
1/2 teaspoon black pepper
Allspice 1/8 tsp
1 ½ cups Vegetable broth
¼ cup parsley
Preparation Method:
1. Put all the above ingredients in the cooker.
2. Cook until carrots are soft.
Nutrition Facts:
Protein – 34.7g / 5.8g per serving
Carbohydrates – 187.6g / 31.3g per serving
Fat – 4.8g / 0.8g per serving
Total Kcals – 932.4 Kcals / 155.4 Kcals per
serving
107. Slow Cooker Chicken Tortilla Soup (servings: 10)
Ingredients:
1 sweet onion
3 cloves garlic
sea salt to taste
2 teaspoons ground cumin
1/2 cup freshly chopped coriander
6 white corn tortillas
1 cup diced celery
3 chicken breast fillets
4 carrots
1 can black beans
1 can pinto beans
1 can fire roasted tomatoes
1 can diced jalapeño peppers
4 cups chicken broth or stock
Preparation Method:
1. Place all ingredients in your slow cooker, excluding the
tortillas.
2. Cook until carrots become soft.
3. Warm tortillas in microwave on full power for 40 seconds
4. Add the mix to the tortillas and wrap
5. Cut the tortillas in half and add to a large serving plate
Nutrition Facts:
Protein – 190.8g / 19.1g per serving
Carbohydrates – 342.6g / 34.3g per serving
Fat – 44.4g / 4.4g per serving
Total Kcals – 2533.2 Kcals / 253.3 Kcals per
serving
108. Slow Cooker Savory Superfood Soup (servings: 6)
Ingredients:
2 cups carrots
1 sweet potato
1 cup green beans
½ cup cilantro
1 small onion
1 clove garlic
2 cans black beans
½ tsp crushed red pepper flakes
½ tsp black pepper
1 tsp chili powder
1 tsp cumin
Sea salt to taste
1 ½ cups vegetable juice
1 ½ cups vegetable broth
Preparation Method:
1. Put all ingredients in your cooker and cook on slow until the
veggies are ready to eat.
Nutrition Facts:
Protein – 78.3g / 13.1g per serving
Carbohydrates – 185.3g / 30.9g per serving
Fat – 9.2g / 1.5g per serving
Total Kcals – 1137.2 Kcals / 189.5 Kcals per
serving
109. Slow Cooker Butternut Soup (servings: 14)
Ingredients:
Canned white beans - 1
Canned tomatoes -1
Ginger
Cumin
Ground black pepper
1 onion
Chicken/vegetable broth, 2 ½ cups
2 potatoes, 600g
1 bell pepper
1 cup white corn
1 can black beans
3 cups butternut squash
Coriander
Cayenne pepper
Preparation Method:
1. Add all ingredients to your slow cooker and cook for eight
hours on slow.
Nutrition Facts:
Protein – 113.9g / 8.1g per serving
Carbohydrates – 491.3g / 35.1g per serving
Fat – 34.5g / 2.5g per serving
Total kcals – 2731.3 Kcals / 195.1 Kcals per
serving
110. Slow Cooker Chicken Noodle Soup (servings: 6)
Ingredients:
2 lbs. cut up chicken
6 cups low sodium chicken broth
¼ cup fresh
½ teaspoon black pepper
Sea salt to taste
8 Oz whole wheat noodles
½ teaspoon crushed red pepper flakes
1 cup sliced celery
4 carrots
1 small onion
2 cloves garlic
Preparation Method:
1. Cook all the ingredients other than the noodles in your slow
cooker on low for 8 hours.
2. For the final 30 minutes, add the noodles.
Nutrition Facts:
Protein – 246.3g / 41g per serving
Carbohydrates – 107g / 17.8g per serving
Fat – 25.8g / 4.3g per serving
Total Kcals – 1645.4 Kcals / 274.2 Kcals per
serving
111. Slow Cooker Cream of Chicken and Rice Soup
(servings: 6)
Ingredients:
½ cup long grain brown rice
½ tsp salt
2 cloves garlic
½ tsp black pepper
¼ tsp crushed red pepper flakes
1 cup skimmed milk
1 tbsp. cornstarch
2 sprigs thyme
1lb boneless chicken
Chicken broth, 1 cup
3 carrots
1 large potato, 300g
1 stalk celery
1 sweet onion
Preparation Method:
1. Put all your ingredients, excluding the milk and cornstarch
into the cooker and cook for 8 hours on low.
Nutrition Facts:
Protein – 141.7g / 23.6g per serving
Carbohydrates – 181.4g / 30.2g per serving
Fat – 37.2g / 6.2g per serving
Total Kcals – 1627.2 Kcals / 271.2 Kcals per
serving
112. Slow Cooker Fiesta Chicken Soup (servings: 6)
Ingredients:
1 can green chili peppers
1 can tomatoes
Onion
1 clove garlic
½ tsp cayenne pepper
½ tsp black pepper
1 can black beans
½ cup cilantro
2 chicken breasts fillets
1 can red kidney beans
Chicken broth
1 cup corn
Juice from 1 lime
1 tbsp. chili powder
1 tsp cumin
Sea salt to taste
Preparation Method:
1. Cook all the ingredients for 8 hours on low inside your slow
cooker.
Nutrition Facts:
Protein – 121.9g / 20.3g per serving
Carbohydrates – 176.8g / 29.5g per serving
Fat – 26.8g / 4.5g per serving
Total kcals – 1435.2 / 239.2 Kcals per serving
113. Slow Cooker Black Bean & Veggie Soup (servings:
6)
Ingredients:
½ cup cilantro
1 tsp chili powder
1 tsp cumin
½ tsp crushed red pepper flakes
2 cans black beans
2 cups vegetable broth
Kosher to taste
2 cloves garlic
1 small sweet onion
3 carrots
300g sweet potato, skinned
1 can fire roasted tomatoes
¼ tsp ground black pepper
1 can green chili peppers
Preparation Method:
1. Add all ingredients to the slow cooker.
2. Cook on low until the carrots become tender.
Nutrition Facts:
Protein – 74.9g / 12.5g per serving
Carbohydrates – 171.1g / 28.5g per serving
Fat – 8.3g / 1.4g per serving
Total Kcals – 1058.7 Kcals / 176.4 Kcals per
serving
114. Slow Cooker Cream of Potato Soup (servings: 6)
Ingredients:
2 cups red potatoes
2 cups skimmed milk
2 cups vegetable broth
1 tbsp. fresh rosemary
1 tbsp. olive oil
¼ tsp black pepper
¼ tsp paprika
¼ tsp red pepper flakes
2 tbsp. cornstarch
½ cup white onion
1 clove garlic
Salt to taste
Preparation Method:
1. Add oil to a skillet and sauté onion until soft.
2. Add the garlic, onion, milk, vegetable broth, rosemary, salt,
black pepper, paprika and crushed red pepper flakes.
3. Add the potatoes and cook for eight hours on low.
4. Combine the cornstarch with the milk and stir. Add this
mixture and cook for another 10-15 minutes.
Nutrition Facts:
Protein – 39.6g / 6.6g per serving
Carbohydrates – 169.9g / 28.3g per serving
Fat – 15.1g / 2.5g per serving
Total Kcals – 973.9 Kcals / 162.3 Kcals
115.
115.
Slow Cooker Lentil & Veggie Stew (servings: 6)
Ingredients:
1 cup whole kernel corn
1 medium red potato, skinned & quartered
3 large Carrots, chopped
½ cup diced sweet onion
Celery (2 stalks)
1 cup green beans
½ tsp paprika
½ tsp black pepper
Salt to taste
1 ½ cups tomato juice
Vegetable broth, 1 cup
1 cup lentils
Preparation Method:
1. Combine all ingredients leaving out the lentils. Cook for 10
hours on low.
2. Add the lentils for the final 20 minutes of the cooking process.
Nutrition Facts:
Protein – 36.7g / 6.1g per serving
Carbohydrates – 164.5g / 27.4g per serving
Fat – 16.3g / 2.7g per serving
Total Kcals – 951.5 Kcals / 158.6 Kcals per
serving
116. Slow Cooker Chicken Chili (servings: 6)
Ingredients:
2 -3 chicken breast fillets
2 cloves garlic
½ cup sweet onion
½ tsp cayenne pepper
½ tsp cumin
1 can fire roasted tomatoes
3 tbsp. tomato paste
Salt to taste
1 can Cannellini beans, in water
1 can Kidney beans, in water
¼ cup cheddar cheese
1 ½ cups chicken broth
2 tsp chili powder
Black pepper
Preparation Method:
1. Mix and cook all the ingredients on low for around 8 hours.
Nutrition Facts:
Protein – 185.8g / 31g per serving
Carbohydrates – 105.6g / 17.6g per serving
Fat – 68.6g / 11.4g per serving
Total Kcals – 1783 Kcals / 297.2 Kcals per
serving
117. Slow Cooker Chicken Stew (servings: 10)
Ingredients:
1 cup flour
½ tsp black pepper
1 yellow onion
2 cloves garlic
Chicken broth, 1 cup
1 cup frozen peas
Sea salt to taste
1 tsp dried sage
¼ cup oil
1 lb. chicken pieces on the bone
Carrots, 3 large chopped
Potato, 1 large skinned
2 stalks celery
Preparation Method:
1. Scatter salt, pepper and sage on the chicken and dredge in
flour.
2. Lightly brown the chicken, remove, add the onion and sauté
until soft. Add the garlic and sauté.
3. Combine the carrots, potatoes, onions, garlic, and celery and
place the chicken on top.
4. Pour the broth over the chicken and combine salt and pepper
to taste.
5. Cook until the chicken is ready to eat…
6. Add peas for the final 20 mins.
Nutrition Facts:
Protein – 169.2g / 16.9g per serving
Carbohydrates – 213.2g / 21.3g per serving
Fat – 114.7g / 11.5g per serving
Total Kcals – 2561.9 Kcals / 256.2 Kcals per
serving
118. Slow Cooker Halibut Stew (servings: 4)
Ingredients:
1 red bell pepper
1 small yellow onion
Carrots, 3 large chopped
1 large potato
1 tsp chili powder
¼ cup freshly chopped cilantro
½ tsp cumin
½ tsp red pepper flakes
1 lb. halibut fillets
Chicken broth, 1 cup
Lemon juice, 1 tbsp.
2 cloves garlic
½ tsp black pepper
Salt to taste
Preparation Method:
1. Combine all ingredients excluding halibut.
2. Cook for 9 hours on low.
Nutrition Facts:
Protein – 135.8g / 33.9g per serving
Carbohydrates – 85.2g / 21.3g per serving
Fat – 20.2g / 5g per serving
Total kcals – 1065.8 Kcals / 266.4 Kcals per
serving
119. Slow Cooker Honey Mustard Turkey Stew
(servings: 4)
Ingredients:
1 cup carrots
1.5 cups celery
1.5 cups onions
1 cup chicken broth
2 tbsp. honey
1 tsp dried rosemary
2 tbsp. grainy Dijon mustard
1 large turkey breast
2 tbsp. spelt flour
Preparation Method:
1. Chop the turkey breast and toss in flour to cover.
2. Place all ingredients in the slow cooker and stir.
3. Cook for 3-4 hours on high.
Nutrition Facts:
Protein – 32.6g / 9.1g per serving
Carbohydrates – 114g / 28.5g per serving
Fat – 12.4g / 3.1g per serving
Total Kcals – 698 Kcals / 174.5 Kcals per
serving
120.
120.
Slow Cooker Veggie Pot Pie Stew (servings: 4)
Ingredients:
3 carrots
1 small Chayote Squash
¼ tsp red pepper flakes
1 cup green beans
½ tsp black pepper
1 ½ cups vegetable broth
2 cups low-fat milk
1 small onion
2 stalks celery
1 large sweet potato
Salt to taste
1 tbsp. fresh thyme
Preparation Method:
1. Combine all ingredients, excluding the milk, cornstarch and
water.
2. Cook for 8 hours on low.
3. Add cornstarch and water, followed by milk and cook until you
achieve your desired thickness.
Nutrition Facts:
Protein – 36g / 9g per serving
Carbohydrates – 133.4g / 33.3g per serving
Fat – 1.7g / 0.4g per serving
Total Kcals – 692.9 Kcals / 173.2 Kcals per
serving
121. Slow Cooker Momma’s Roadhouse Chili (servings:
4)
Ingredients:
Tomatoes, 2 large
Tomato paste, 2 tbsp.
Black beans, 1 can
2 tablespoons chili powder
1 lb. lean ground turkey
1 tsp sea salt
½ tsp red pepper flakes
1 small sweet onion
2 can kidney beans
½ tsp black pepper
1 cup tomato juice
Preparation Method:
1. Cook the turkey and onion in a skillet until soft.
2. Combine cooked meat and remaining ingredients and cook
for eight hours on low.
Nutrition Facts:
Protein – 120.2g / 30.1g per serving
Carbohydrates – 131.8g / 32.9g per serving
Fat – 12.3g / 3.1g per serving
Total Kcals – 1118.7 Kcals / 279.7 Kcals per
serving
122. Slow Cooker Texas Chili servings: 6
Ingredients:
2 lbs. lean beef chuck
2 tbsp. flour
1 tbsp. canola oil
1 onion, medium
1-2 jalapeño peppers
4 cloves garlic
1 tbsp. ground cumin
1 can chopped green chilies
2 cans tomatoes, and juices
Greek yogurt, 2 tbsp.
3 tbsp. Ancho chili powder
1 tsp red pepper flakes
1 tsp dried oregano
3 cups beef stock, 2 cubes
Green onions, ½ cup
Preparation Method:
1. Toss the cubed beef chuck with the flour and sear the beef
until brown.
2. Combine the onions and jalapeños.
3. Cook well and add the remaining ingredients. Stir thoroughly.
4. Cook on high for 3 hours or until the chili becomes thick.
Nutrition Facts:
Protein – 173.6g / 28.9g per serving
Carbohydrates – 95.8g / 16g per serving
Fat – 206.8g / 34.4g per serving
Total Kcals – 2938.8 Kcals / 489.8 Kcals per
serving
123.
Slow Cooker Apple Pie Steel-Cut Oatmeal
(servings: 6)
Ingredients:
1 cup Steel-Cut Oats
1 tsp Cinnamon
¼ tsp Nutmeg
2 tbsp. Maple Syrup
Lemon Juice
Almond Milk, 1 cup
2 medium Apples
1 tsp Coconut Oil
Preparation Method:
1. Mix all ingredients and cook for four hours on high.
2. Top with whatever toppings you desire.
Nutrition Facts:
Protein – 28.5g / 4.8g per serving
Carbohydrates – 169.7g / 28.3g per serving
Fat – 21.8g / 3.6g per servings
Total Kcals – 989 Kcals / 164.8 Kcals per
serving
124. Slow Cooker the 13-Bean Burgoo Stew (servings:
6)
Ingredients:
1 cup (dry) 13-bean mixture
Chicken broth, 1 cup
Chicken breast filets, 150g
2 cloves garlic
1 small sweet onion
1 bay leaf
3 carrots
2 ribs celery
1 cup frozen okra
1 can diced tomatoes
½ tsp crushed red pepper flakes
½ tsp black pepper
1 tsp paprika
Salt to taste
Red potatoes, 1 large chopped
Frozen corn, ¼ cup
Preparation Method:
1. Soak the beans in water overnight.
2. Combine beans and remaining ingredients and add to your
slow cooker. Cook on low for 8 hours.
Nutrition Facts:
Protein – 83.2g / 13.9g per serving
Carbohydrates – 150.3g / 25.1g per serving
Fat – 9.2g / 1.5g per serving
Total Kcals – 1016.8 Kcals / 169.5 Kcals per
serving
125. Slow Cooker Cranberry Sauce (servings: 6)
Ingredients:
1 cinnamon stick
Honey, 1 tbsp.
Cranberries, 100g
½ cup orange juice
Preparation Method:
1. Add all ingredients and cook until berries become tender.
2. Chill in the fridge before serving.
Nutrition Facts:
Protein – 1.1g / 0.2g per serving
Carbohydrates – 112.6g / 18.8g per serving
Fat – 2.6g / 0.4g per serving
Total Kcals – 478.2 Kcals / 79.7 Kcals per
serving
126. Slow Cooker Garlic Mashed Potatoes (servings:
10)
Ingredients:
Russet potatoes, 4 large deskinned
½ cup chicken broth
10 cloves garlic
1 tbsp. olive oil
1 cup plain yogurt, low fat
½ cup skimmed milk
Salt to taste, 1 pinch
Preparation Method:
1. Jab holes in the potatoes several times with a fork and place
in the microwave for 10 minutes on full power.
2. Sauté the garlic in the olive oil for three minutes.
3. Cut the potatoes and place into the cooker along with the
chicken broth.
4. Pour the garlic on top and mix well.
5. Cook until the potatoes become soft. Mash the potatoes with
the milk and yogurt.
Nutrition Facts:
Protein – 55.2g / 5.5g per serving
Carbohydrates – 306.5g / 30.6g per serving
Fat – 20.2g / 2g per serving
Total Kcals – 1628.6 Kcals / 162.9 Kcals per
serving
127.
127.
Potatoes with Garlic and Rosemary (servings: 8)
Ingredients:
¼ cup extra virgin olive oil
1 tbsp. chopped fresh rosemary
½ tsp black pepper
Sea salt to taste
4 red potatoes, deskinned
3 cloves garlic, crushed
Preparation Method:
Combine all ingredients and cook until potatoes become soft.
Nutrition Facts:
Protein – 28.5g / 3.6g per serving
Carbohydrates – 237.7g / 29.7g per serving
Fat – 66.9g / 8.4g per serving
Total Kcals – 1666.9 Kcals / 208.4 Kcals per
serving
1.
1.
128. Slow Cooker Macaroni and Cheese (servings: 4)
Ingredients:
Skimmed milk, 1 cup
4 oz. cheddar cheese
Whole wheat pasta, 1 cup uncooked
2 egg whites
2 tsp cornstarch
Preparation Method:
1. In the cooker, beat the cornstarch, milk as well as the egg
whites.
2. Add the rest of the contents and stir frequently.
3. Cook for two hours on low.
Nutrition Facts:
Protein – 62.2g / 15.5g per serving
Carbohydrates – 106.9g / 26.7g per serving
Fat – 46.4g / 11.6g per serving
Total Kcals – 1094 Kcals / 273.5 Kcals per
serving
129. Slow Cooker Sweet & Savory Sweet Potatoes
(servings: 3)
Ingredients:
1/8 tsp red pepper flakes
½ tsp curry powder
¼ cup coconut palm sugar
¼ tsp black pepper
¼ tsp cinnamon
¼ cup extra-virgin olive oil
2 large sweet potatoes
2 cloves garlic
Preparation Method:
1. Preheat the cooker with oil
2. Combine potatoes and the other ingredients and cook for
three hours on high.
Nutrition Facts:
Protein – 12g / 4g per serving
Carbohydrates – 201.6g / 67.2g per serving
Fat – 65.5g / 21.8g per serving
Total Kcals – 1443.9 Kcals / 481.3 Kcals per
serving
130. Slow Cooker Southern Style Green Beans
(servings: 6)
Ingredients:
2 tbsp. extra-virgin olive oil
1 yellow onion
2 cloves garlic
1 tbsp. chopped basil
1 tsp black pepper
2 lbs. fresh green string beans
1 potato, large deskinned
Vegetable broth, 1 cup
Salt to taste
Preparation Method:
1. In a skillet sauté the onion and garlic until soft.
2. Add the sautéed onion and garlic along with the remaining
ingredients and cook for 8 hours on low.
Nutrition Facts:
Protein – 25.3g / 4.2g per serving
Carbohydrates – 141.2g / 23.5g per serving
Fat – 35.4g / 5.9g per serving
Total Kcals – 984.6 Kcals / 164.1 Kcals per
serving
131. Slow Cooker Sweet Potato Mash (servings: 6)
Ingredients:
1 tsp. ground nutmeg
½ tsp. allspice
¼ tsp. ground cloves
2 lb. sweet potatoes
1 cup apple juice
1 tbsp. ground cinnamon
Add:
1 pinch of cinnamon and nutmeg to taste
Apple juice
Preparation Method:
1. Add the potatoes to your cooker, combine the spices
and most of the apple juice.
2. Cook until the potatoes are ready to eat.
3. Blend the sweet potatoes – adding the remaining juice.
Nutrition Facts:
Protein – 14.4g / 2.4g per serving
Carbohydrates – 211.7g / 35.3g per serving
Fat – 0.7g / 0.1g per serving
Total Kcals – 910.7 Kcals / 151.8 Kcals per
serving
132. Slow Cooker Cornbread Stuffing (servings: 4)
Ingredients:
2 tsp poultry seasoning
Cornbread crumbs, 50g
½ tsp black pepper
2 cups chicken broth
Salt to taste
2 tbsp. Extra Virgin Olive Oil
1 cup celery
1 yellow onion
Preparation Method:
1. In a skillet add oil and cook the celery and onion until soft.
2. Add the cornbread crumbs, black pepper and salt.
3. Combine the rest of the ingredients to the cornbread mixture.
4. Combine cornbread mixture and spread. Cook for four hours
on low.
Nutrition Facts:
Protein – 20.8g / 5.2g per serving
Carbohydrates – 68.5g / 17.1g per serving
Fat – 35.9g / 9g per serving
Total Kcals – 680.3 Kcals / 170.1 Kcals per
serving
133. Slow Cooker Apple Crisp (servings: 8)
Ingredients:
Apples, 3-4 chopped
2 tbsp. lemon juice
2 tsp cinnamon
1 tsp nutmeg
½ tsp allspice
Salt to taste
Butter, low fat 3 tbsp.
½ cup organic sucanat
¾ cup whole wheat flour
½ cup rolled oats
Preparation Method:
1. Spread the apples in the base of the cooker along with the
lemon juice.
2. Combine ¼ cup sucanat and 1 tsp cinnamon to coat the
apples.
3. In another bowl, combine the oats, flour, remaining sucanat,
spices, and salt.
4. Cut in the butter using a pastry blender until the mix becomes
coarse.
5. Pour the mix over the apples and cook on low for 4 hours.
Nutrition Facts:
Protein – 17.4g / 2.2g per serving
Carbohydrates – 235.1g / 29.4g per serving
Fat – 27.9g / 3.5g per serving
Total Kcals – 1261.1 Kcals / 157.6 Kcals per
serving
134. Slow Cooker Fudge (servings: 6)
Ingredients:
2 tbsp. coconut oil
1 tsp pure vanilla extract
1 cup Chocolate Chips
1/2 cup coconut milk
1/4 cup coconut sugar
Pinch of sea salt
Preparation Method:
1. Add the chocolate chips, coconut milk, coconut sugar, salt,
and coconut oil.
2. Cook on low for 2 hours. Don’t stir.
3. Turn the cooker off and add vanilla.
4. Refrigerate until firm.
Nutrition Facts:
Protein – 9.5g / 1.6g per serving
Carbohydrates – 190g / 31.7g per serving
Fat – 79.5g / 13.2g per serving
Total Kcals – 1513.5 Kcals / 252.2 Kcals per
serving
135. Slow Cooker Honey Bananas (servings: 4)
Ingredients:
Lemon juice, 2 tbsp.
Bananas, 3 medium
½ tsp Cardamom Seeds
Hazelnuts, 1 handful
1 tsp coconut oil
3 tbsp. honey
Preparation Method:
1. Add all the above ingredients, bar the hazelnuts and cook on
high for two hours.
2. When ready, crush the hazelnuts and add to the mix, stir well
and serve immediately.
Nutrition Facts:
Protein – 2.7g / 0.9g per serving
Carbohydrates – 142.9g / 35.7g per serving
Fat – 35.5g / 8.9g per serving
Total Kcals – 1234.7 Kcals / 308.7 Kcals per
serving
136. Slow Cooker Pecan Pie (servings: 6)
Ingredients:
Honey, 2 tbsp.
3 egg whites
2 cups diced pecans
4 tsp vanilla extract
1 tsp cinnamon
3 tbsp. cornstarch
Preparation Method:
1. Mix all ingredients together in a bowl.
2. Pour the mixed batter into an unbaked pie crust and cook for
three hours on low.
3. Remove the lid and cook for another hour.
Nutrition Facts:
Protein – 30.8g / 5.1g per serving
Carbohydrates – 108.4g / 18.1g per serving
Fat – 155.6g / 25.9g per serving
Total Kcals – 1957.2 Kcals / 362.2 Kcals per
serving
137. Slow Cooker Pumpkin Spice Bread Pudding
(servings: 10)
Ingredients:
1-1.3 cups unsweetened almond milk
¼ tsp. ginger
1/8 tsp. ground allspice
Ground cloves
8 piece’s whole grain bread
¾ cups canned pumpkin
½ cup coconut palm sugar
1 egg
4 egg whites
½ tsp. ground cinnamon
Preparation Method:
1. Combine all ingredients besides the bread in a large
bowl and mix together well.
2. Place the bread in the slow cooker and pour the mix
over it.
3. Cook for 4 hours on low.
Nutrition Facts:
Protein – 61.5g / 6.1g per serving
Carbohydrates – 308g / 30.8g per serving
Fat – 23.2g / 2.3g per serving
Total Kcals – 1686.8 Kcals / 168.7 Kcals per
serving
138.
Pasta with Eggplant Sauce (servings: 8)
138.
Ingredients:
2 garlic cloves
1 1/2 tsp dried oregano
1/3 cup pitted Kalamata olives
Tomatoes diced – one can
Tomato paste, 2 tbsp.
2 tbsp. parsley
Parmesan cheese, 30g
Chopped onion, 1 cup
Black pepper
1 eggplant
Penne pasta, 2 cups
¾ cup mushrooms – sliced
1/4 cup dry red wine
Preparation Method:
1. Cut the eggplants into cubes. Add the oregano, eggplant
cubes, chopped onion, tomatoes, tomato paste, water, sliced
mushrooms, red wine, and chopped garlic to the slow cooker.
2. Cook for eight hours on slow. Mix parsley and Kalamata
olives.
3. Season with pepper.
4. Add sauce and dash with cheese.
Nutrition Facts:
Protein – 48.2g / 6g per servings
Carbohydrates – 198.6g / 24.8g per serving
Fat – 14.3g / 1.8g per serving
Total Kcals – 1115.9 Kcals / 139.5 Kcals per
serving
Chapter 8: All-Natural High Protein Smoothie
Menu
139. Sweet Banana Soya Fix
Ingredients:
1 large banana
250ml unsweetened soya milk
Pulp of one passion fruit
100g Greek yogurt
½ tsp cinnamon
Nutritional Benefits:
Bananas are packed full of potassium, which benefits the circulatory
system and eases muscle cramps. They’re high in fibre and maintain
regular bowel function. Soya milk is a healthy alternative to cow’s
milk and is packed with calcium and healthy fibre along with protein.
Cinnamon also has many benefits including a high antioxidant
content, along with antiaging properties. Greek yogurt contains a
heavy amount of calcium and slow digesting protein. Passion fruit is
high in iron, vitamin c, fibre, and helps to reduce cholesterol.
Nutrition Facts:
Protein – 20.8g
Carbohydrates – 60.3g
Fat – 6.6g
Total Kcals – 383.8 Kcals
140. Peaches & Cream Supreme
Ingredients:
½ tin of peaches
200ml skimmed milk
100ml frozen Greek yogurt
¼ cup cottage cheese
¼ cup oats
1 tsp lemon zest
2 tbsp. chia seeds
Nutritional Benefits:
Greek yogurt, skimmed milk and cottage cheese contain lots of slow
release protein, calcium and do wonders for the immune system. Try
to ensure that the syrup the peaches are contained within are low in
sugar. Oats and chia seeds also contain considerable amounts of
protein, along with lots of fibre which provides a slow release of
energy. The lemon zest adds a tangy twist to this recipe and
contains some strong antioxidant properties to help boost your
immune system.
Nutrition Facts:
Protein – 35g
Carbohydrates – 63.7g
Fat – 10.9g
Total Kcals – 492.9 Kcals
141. Tooty-Fruity
Ingredients:
1 cup fresh pineapple
¼ cup blueberries
200ml pomegranate juice
150ml frozen Greek yogurt
2 tbsp. flax seeds
Nutritional Benefits:
This smoothie serves as a great snack to boost energy levels,
without rising blood sugar. It’s packed full of antioxidants that support
your immune system and provides fuel for when you need it. The
flax seeds add quality protein, along with fibre and omega 3 fatty
acids. The pineapple, pomegranate juice and blueberries provide a
source of fibre, vitamin C, antioxidants and fructose, which boosts
energy without affecting glucose levels. Greek yogurt is a major
source of slow release protein and is rich in calcium.
Nutrition Facts:
Protein – 16.8g
Carbohydrates – 61.1g
Fat – 9.8g
Total Kcals – 399.8 Kcals
142. Hearty Fruit Smoothie
Ingredients:
1 cup fresh pineapple
¼ cup blueberries
200ml pomegranate juice
150ml frozen Soya yogurt
2 tbsp. flax seeds
Nutritional Benefits:
This smoothie is a great snack to boost your energy levels without
raising blood sugar and is full of antioxidants that support your
immune system and provides fuel for when you need it. The flax
seeds provide some quality protein along with fibre and omega 3
fatty acids, the pineapple, pomegranate juice and blueberries
provide a source of fibre, vitamin C, antioxidants and fructose which
gives you a boost of energy without affecting glucose levels. Soya
yogurt is a major source of slow release protein and contains plenty
of calcium.
Nutrition Facts:
Protein – 16.8g
Carbohydrates – 61.1g
Fat – 9.8g
Total kcals – 399.8 kcals
143. Lemon & Lime Bitter Twist
Ingredients:
¼ of a lemons juice
1 tsp lemon zest
¼ of a limes juice
1 tsp lime zest
250ml frozen vanilla soya yogurt
250ml coconut milk
1 tbsp. organic maple syrup
2 tbsp. flax seeds
Nutritional Benefits:
The lemon and lime zest have strong antioxidant properties that
protect your immune system and adds a sweet and bitter kick to any
desert. The lemon and lime juice contain lots of vitamin C which is
great for the absorption of iron, they also boost the immune system
as they contain lots of antioxidant properties. Flax seeds are known
as one of the top power foods as they’re packed with energy dense
nutrients including fibre, protein, healthy fatty acids and fibre, they
can help lower your blood pressure, reduce cholesterol and fight
inflammatory. Coconut milk is lower in fat in comparison to animal
milk, it’s full of calcium too, which helps to keep your bones strong.
Soya yogurt is also full of calcium and contains considerable
amounts of slow digesting protein.
Nutrition Facts:
Protein – 15g
Carbohydrates – 32.9g
Fat – 19g
Total kcals – 362.6 kcals
144. Chocolate & Mint (servings: 2)
Ingredients:
1 kiwi
½ cup fresh spinach leaves
1 handful mint leaves
1 tbsp. organic peanut butter
100ml soya yogurt
200ml coconut milk
3 tsp dark cocoa powder (>70%)
¼ cup slithered almonds
Nutritional Benefits:
Soya yogurt is a great alternative to dairy and is suitable for vegans.
It contains a high amount of protein along with many more health
benefits. Coconut milk is great for the immune system and again, is
a healthy alternative to milk. It contains excessive amounts of
potassium, iron and zinc, it also helps to lower blood sugar levels
and keeps your blood vessels elastic and flexible. Ensure the cocoa
powder is >70% as it has many health benefits such as, it increases
the number of endorphins within the body, increases energy,
contains powerful antioxidants which help to lower blood pressure
and can even have similar effects as anti-depressants. Slithered
almonds contain considerable amounts of protein, along with healthy
fats and fibre. Try to use organic peanut butter as it’s usually made
up of 95% peanuts and 5% rapeseed oil. Organic peanut butter
should be slimy, you should be able to see it move if you turn the tub
upside down or on its side, if it’s completely solid, avoid it. Spinach is
full of iron which helps to restore energy and supports the function of
red blood cells - It also has strong antioxidant properties. Apart from
making meals, snacks and drinks taste fresh, mint leaves cleanse
the stomach, help to clear certain skin disorders, treats bad breath
and is a natural teeth whitener.
Nutrition Facts:
Protein – 32g / 16g per serving
Carbohydrates – 38.6g / 19.3g per serving
Fat – 61.5g / 30.7g per serving
Total Kcals 835.9 Kcals / 417.9 Kcals per
serving
145. Hazelnut Bliss
Ingredients:
200ml hazelnut milk
¼ cup crushed hazelnuts
1 tsp cinnamon
3 tsp dark cocoa powder (>70%)
100ml Frozen soya yogurt
1 tsp organic honey
¼ cup oats
Nutritional Benefits:
Hazelnut milk is a healthier alternative to standard milk and has a
very unique taste. There is less saturated fat per gram and barely
affects blood sugar. It’s lactose free and helps the digestion process.
Raw hazelnuts also taste great and consist of considerable amounts
of protein, fibre and healthy omega-3 fats. Dark cocoa powder tastes
great, releases feel good endorphins and boosts energy. Soya
yogurt contains a high amount of protein, is great for the immune
system and contains very little fat, it’s also rich in calcium. Oats
provide a decent amount of protein along with fibre enabling you to
feel full and satisfied and helps to release energy slowly. Cinnamon
gives off a great taste, helps to fight against aging, has very high
antioxidant properties and helps to balance insulin levels which
encourages steady energy release throughout the day. Organic
maple syrup tastes sweet, it’s a great alternative to sugar, boosts the
immune system and helps to fight against allergies and fights bad
bacteria. Maple syrup contains a high amount of sugars but is mainly
in the form of fructose – the sugar found within fruit.
Nutrition Facts:
Protein – 26.6g
Carbohydrates – 45.8g
Fat – 62.8g
Total kcals – 854.6 kcals
146. Chocolate Orange (servings: 2)
Ingredients:
250ml organic orange juice
3 tsp dark cocoa powder (>70%)
¼ cup slithered almonds
1 large banana
¼ cup oats
¼ cup frozen soy yogurt
1 tsp ground ginger
1 tsp orange zest
Nutritional Benefits:
Organic orange juice is loaded with vitamin C and adds a sweet
citrus taste to any desert. Also, the orange zest adds a tangy taste
and contains some antioxidant properties. Dark cocoa powder
boosts your energy and consists of an elevated level of antioxidant
properties. Slithered almonds have a unique taste and add a high
amount of protein, fibre and healthy omega-3 fats to this smoothie.
Oats contain a high amount of fibre to help make you feel full and
provide a considerable amount of protein. Bananas have many
benefits; they slowly release energy and contain a considerable
amount of carbohydrates and protein. Bananas can be eaten before
a workout to provide extra fuel, first thing in the morning to boost
your energy and before bed to ensure a slow energy release
throughout the night for a great night’s sleep as they help release
melatonin. Ginger adds a spicy kick to whatever it’s added too and
has very beneficial healing affects. Frozen soy yogurt tastes great, is
packed with protein and is an awesome source of calcium – it also
gives your smoothie a thick consistency.
Nutrition Facts:
Protein – 39g / 19.5g per serving
Carbohydrates – 86.8g / 43.4g per serving
Fat – 50.1g / 25g per serving
Total Kcals – 954.1 Kcals / 477 Kcals per
serving
147. Fruit & Nut (serving: 2)
Ingredients:
¼ cup blackberries
¼ cup blueberries
1 large banana
250ml coconut milk
100ml Frozen soya yogurt
1 tsp maple syrup
¼ cup oats
¼ cup cashews
Nutritional Benefits:
Bananas are rich in potassium and are loaded with energy, to get the
best out of this recipe, consume within 1.5 hours before exercise.
The blackberries and blueberries add a sweet citrus flavour, both
contain strong antioxidant properties and are packed with vitamins.
Greek yogurt is packed with protein and will help you feel fuller for
longer. Oats also help to satisfy your stomach and provide a slow
energy release as they’re rich in fibre. Cashews contain lots of
protein, healthy fats and fibre. Coconut milk tastes delicious and is
lactose free. The maple syrup along with the fruit makes this recipe
taste like a treat, it contains a high amount of fructose so no more
than a teaspoon.
Nutrition Facts:
Protein – 28.1g / 14g per serving
Carbohydrates – 99.1g / 49.5g per serving
Fat – 47.7g / 23.8g per serving
Total kcals – 938.1 kcals / 469 Kcals per
serving
148. Before Bed Desert
Ingredients:
½ medium avocado
1 medium banana
200ml unsweetened soya milk
2 tbsp. chia seeds
½ cup strawberries
¼ cup oats
100ml Frozen soya yogurt
¼ cup raspberries
1 tsp cinnamon
Nutritional Benefits:
Avocado is proven to have many health benefits, not just for the
body but for the skin too. It’s loaded with potassium that’s proven to
lower blood pressure, contains excessive amounts of vitamin C and
E and is rich in antioxidants which strengthen the immune system.
It’s a top brain food, great for eye sight, blood circulation, blood
vessels, increases your mood and efficiency and great for weight
loss. Yes, Avocado’s high in calories, but this is due to its high
healthy fat and fibre content which enables you to feel fuller for
longer. Chia seeds are another super food, they contain a full range
of health benefits. They’re high in omega-3 fatty acids, contain a
considerable amount of protein and naturally boost energy. Skimmed
milk is the best type of animal milk to go for, it has the least fat and
the most protein per gram. Greek yogurt and oats are both energy
dense and contain a decent amount of protein, they both assist in
slow energy release.
Nutrition Facts:
Protein – 25.7g
Carbohydrates – 86.2g
Fat – 25.2g
Total Kcals – 674.4 Kcals
149. Wake Me Up Smoothie
Ingredients:
2 tbsp. flax seeds
1 tsp ground coffee beans
1 tsp ground ginger
3 tsp dark cocoa powder (>70%)
200ml almond milk
100ml soy yogurt
¼ cup slithered almonds
1 tsp organic honey
Nutritional Benefits:
Flax seeds are a super food packed with energy and are quite high
in protein. They’re loaded with nutrients, healthy fats, fibre and
antioxidants. Flax seeds are a great alternative to eggs. Caffeine has
many positive affects including added intensity to your workouts,
provides an energy boost and can improve your mental and physical
performance. Almond milk and soya products are healthy
alternatives to dairy products; they contain less fat and just as much
if not more protein per gram. Slithered almonds taste great and are
packed with protein, fibre and healthy fats. Organic honey tastes
great as it’s a great alternative to sugar and boosts the immune
system.
Nutrition Facts:
Protein – 30g
Carbohydrates – 35.4g
Fat – 59.6g
Total kcals – 797.8 kcals
150. High Carb Energy Boost Smoothie
Ingredients:
2 medium bananas
¼ cup oats
1 tbsp. organic peanut butter
200ml hazelnut milk
100ml frozen soy yogurt
1 tsp ground ginger
3 tsp dark cocoa powder (>70%)
¼ cup blackberries
¼ cup raspberries
¼ cup hazelnuts
Nutritional Benefits:
This recipe is energy and carb fuelled, it’d be ideal to consume within
1-1.5 hours before exercise. Bananas are full of potassium and
complex carbohydrates; they keep your muscles fuelled and your
tummy full. The soya yogurt, hazelnut milk and oats are energy
dense as they contain considerable amounts of fibre which helps
your body to release energy slowly, they also contain a decent
amount of protein. The dark chocolate is designed to make you feel
good and contains a small amount of natural caffeine which helps to
boost energy and immune system. The hazelnuts taste awesome
and provide a high amount of protein along with fibre and healthy
fats.
Nutrition Facts:
Protein – 34.8g
Carbohydrates – 100.2g
Fat – 74g
Total kcals – 1206 kcals
151. Green Goodness
Ingredients:
handful fresh kale
1 handful spinach
1 kiwi
½ mango
½ avocado
2 tbsp. flax seeds
300ml pomegranate juice
Nutritional Benefits:
Kale and spinach are full of iron, calcium and many other important
vitamins and minerals. They’re high in antioxidants and contain lots
of fibre to ensure a slow release of energy. Kiwi has a lot of strong
antioxidant properties also, contributing to eye, hair and skin health.
They also uplift your mood and eating as much as 2 kiwis per day
can improve your sleep. Avocados offer an entire range of health
benefits including younger looking skin, strengthening of the immune
system and lowers blood pressure. Flax seeds contain a
considerable amount of protein per portion and are known as a
power food for their powerful antioxidants and energy boosting
properties. Pomegranate juice has a unique sweet taste and has
strong antioxidant properties to strengthen the immune system and
keeps your heart healthy by keeping the arteries flexible and
decreases inflammation. Mangos are also great for boosting the
immune system as they consist of lots of antioxidant properties.
They’re a great snack on their own as they consist of lots of fibre,
giving your stomach that satisfied feeling, the high fibre content also
helps to maintain a healthy digestive system. They’re also rich in
calcium, phosphorus and magnesium.
Nutrition Facts:
Protein – 8.1g
Carbohydrates – 76.8g
Fat – 25g
Total kcals – 564.6 kcals
152. Chocolate Berry (servings: 2)
Ingredients:
3 tsp dark cocoa powder (>70%)
¼ cup raspberries
¼ cup strawberries
¼ cup cashew nuts
¼ cup oats
250ml coconut milk
100ml soy yogurt
2 tbsp. chia seeds
Nutritional Benefits:
Berries taste great and sweeten up any desert, they also offer your
body plenty of health benefits. They are very nutrient dense, contain
plenty of antioxidants and boost the immune system. They also have
a high fibre content and can be used as a substitute to sugar. Chia
seeds are full of energy and contribute a high amount of protein to
this recipe. Almonds are the main source of protein in this smoothie,
they also contain healthy fats and complex carbohydrates which
enables you to feel fuller for longer and releases energy slowly.
Coconut milk and soya yogurt are great substitutes to dairy and
contain lots of calcium and slow release protein. The oats are a
major source of fibre and protein enabling you to feel full and ensure
you have plenty of energy to fuel your workout.
Nutrition Facts:
Protein – 29.5g / 14.7g per serving
Carbohydrates – 65.9g / 32.9g per serving
Fat – 57.9g / 28.9g per serving
Total Kcals – 902.7 Kcals / 451.3 Kcals per
serving
153. Coffee Mint Cocoa
Ingredients:
200ml coconut milk
100ml frozen soya yogurt
1 tsp ground coffee beans
1 handful mint leaves
¼ cup slithered almonds
3 tsp dark cocoa powder (>70%)
1 tsp maple syrup
2 tbsp. chia seeds
Nutritional Benefits:
This recipe is particularly beneficial first thing or around 1-1.5 hours
before exercise. The coconut milk contains a lot of fibre and keeps
the blood vessels elastic and flexible enabling the body to work more
efficiently. Almonds are a super food and are packed with protein
and healthy fats, they’re energy dense because of the high fat
content, they’re also rich in fibre which boosts energy and they
benefit the heart because of the magnesium and potassium
contained inside. They also lower cholesterol and blood pressure.
Chia seeds are also a power food and they provide a high fibre
content that boosts energy levels. The mint leaves give the smoothie
a fresh taste and helps to improve your digestive process.
Nutrition Facts:
Protein – 34.3g
Carbohydrates – 44.9g
Fat – 57.7g
Total kcals – 836.1 kcals
154. Raspberry Double Nutty
Ingredients:
1 handful hazelnuts
1 handful slithered almonds
200ml coconut milk
100ml frozen soya yogurt
¼ cup oats
½ cup raspberries
Nutritional Benefits:
Hazelnuts and almonds are packed with fibre and help make you
feel fuller for longer, they also contain considerable amounts of
protein and healthy omega 3 fatty acids. The coconut milk and soya
yogurt are both great sources of calcium and contain decent
amounts of protein, these two are great alternatives to milk.
Raspberries add a succulent sweet flavour to any desert, they give
you an energy boost without affecting blood sugar. Oats add a lot of
fibre to this shake and contain a major source of fibre and protein per
serving.
Nutrition Facts:
Protein – 20.2g
Carbohydrates – 35g
Fat – 62.4g
Total kcals – 782.4 kcals
155. Thick Chocolate Orange smoothie
Ingredients:
1 tsp orange zest
¼ fresh orange juice
½ avocado
1 medium banana
½ mango
¼ cup blueberries
2 tbsp. flax seeds
300ml coconut milk
3 tsp dark cocoa powder (>70%)
1 small handful slithered almonds
Nutritional Benefits:
The coconut milk, banana, mango and avocado add a smooth and
creamy consistency to the smoothie, depending on how much of the
4 ingredients you use, it’s possible to make a delicious chocolate
orange mousse. The blueberries are full of antioxidants that help to
strengthen the immune system and contains a lot of fructose sugar
that helps to boost your energy levels without affecting blood sugar.
The almonds and flax seeds contain lots of fibre which encourages
energy to release slowly. They’re packed with omega 3 fatty acids
and adds the clear majority of protein to this wonderful desert. The
cocoa powder gives it a chocolate kick and adds many health
benefits such as releases endorphins within the body, they perform
like antidepressants and naturally lower blood pressure.
Nutrition Facts:
Protein – 21.9g
Carbohydrates – 82.2g
Fat – 55.1g
Total kcals – 912.3 kcals
156. Double Chocolate Milkshake (servings: 2)
Ingredients:
1 large banana
3 tsp dark cocoa powder (>70%)
250ml chocolate coconut milk
150ml frozen soya yogurt
2 tbsp. chia seeds
1 tbsp. organic peanut butter
1 tbsp. maple syrup
Nutritional Benefits:
This one is great for chocolate lovers! Chocolate coconut milk is a
major source of calcium, fibre, vitamin D and protein. The soya
yogurt contains slow release protein and offers an entire range of
health benefits that help to improve the immune system. The organic
peanut butter has a decent amount of protein and adds some
healthy fats. Bananas boost energy as they contain a lot of fibre,
carbohydrates and are a rich source of potassium, they’re also rich
in iron and help to improve your mood. Bananas are a great food
source to consume at any time of day.
Nutrition Facts:
Protein – 27.1g / 13.5g per serving
Carbohydrates – 81.9g / 40.9g per serving
Fat – 29g / 14.5g per serving
Total Kcals – 697 Kcals / 348.5 Kcals per
serving
157. Vanilla Carb Loader
Ingredients:
1 tsp vanilla extract
300ml almond milk
150ml frozen soya yogurt
2 medium bananas
¼ cup oats
2 tbsp. flax seeds
1 tsp honey
1 tsp ground cinnamon
Nutritional Benefits:
This is an ideal meal replacement smoothie to consume around 1.5
hours before exercise, it consists of mainly complex carbs along with
fibre to boost energy levels and fuel your workout. The two bananas
are super foods and can be well utilized before exercise as they
consist mainly of complex carbs and fibre and are free of fat and
cholesterol. Oats also consist of fibre and complex carbs adding
more fuel to the fire! Cinnamon has many health benefits including
anti-aging, younger looking skin, helps to balance insulin levels and
it tastes great too. Flax seeds are full of fibre, healthy fats and
contain a decent amount of protein.
Nutrition Facts:
Protein – 29.1g
Carbohydrates – 91.6g
Fat – 16.7g
Total kcals – 633.1 kcals
158. Chocolate Vanilla Dream
Ingredients:
1 tsp vanilla extract
200ml frozen vanilla soya yogurt
250ml chocolate coconut milk
1 tbsp. organic maple syrup
2 tbsp. flax seeds
3 tsp dark cocoa powder (>70%)
¼ cup oats
Nutritional Benefits:
Oats are packed with fibre and contain complex carbohydrates with
a considerable amount of protein, these are great for slow released
energy and will make you feel fuller for longer due to the high fibre
contents. Flax seeds are also high in fibre along with omega 3 fatty
acids which contribute to your overall health. Soya yogurt is rich in
calcium and is relatively high in protein and fibre. Chocolate coconut
milk is delicious, high in calcium, low in fat and sugar and dairy free.
Nutrition Facts:
Protein – 25.5g
Carbohydrates – 65g
Fat – 23.5g
Total kcals – 573.5 kcals
159. Tropical Smoothie (servings: 2)
Ingredients:
250ml coconut milk
250ml frozen vanilla soya yogurt
2 tbsp. chia seeds
¼ cup oats
¼ cup sesame seeds
½ mango
1 kiwi
½ cup strawberries
1 large banana
Nutritional Benefits:
Oats are full of fibre and consist of complex carbs which help you
feel fuller for longer and boost your energy. Soya yogurt contains a
healthy source of calcium, and protein and helps to protect the
immune system. Kiwis are full of powerful antioxidants and improve
eye, hair and skin health, they’re also proven to help you sleep and
improve your mood. Bananas are another powerful food that has all
sorts of benefits. They’re high in fibre and complex carbs which
boosts your energy, they’re also great to maintain a healthy digestive
system and help produce the body’s natural sleep hormone
melatonin. Coconut milk tastes delicious, contains fibre and many
vitamins and minerals; potassium, magnesium, iron and zinc. It also
helps to lower blood sugar, lower cholesterol and is lactose free.
Nutrition Facts:
Protein – 29.7g / 14.8g per serving
Carbohydrates – 110.7g / 55.3g per serving
Fat – 36.7g / 18.3g per serving
Total Kcals – 891.9 Kcals / 445.9 Kcals per
serving
160. Strawberry Delight
Ingredients:
1 cup fresh strawberries
½ cup raspberries
1 medium banana
250ml frozen vanilla soya yogurt
250ml hazelnut milk
¼ cup oats
¼ cup sesame seeds
Nutritional Benefits:
Hazelnut milk and soya yogurt are great sources of calcium and slow
release protein. The oats and sesame seeds are full of fibre, help to
boost your immune system and energy levels, they also help to
control blood sugar. The strawberries and raspberries add a sweet
and tangy flavour to any desert; they also consist of fibre and
fructose sugars that give you an energy boost without affecting your
glucose levels.
Nutrition Facts:
Protein – 25g
Carbohydrates – 82.3g
Fat – 28.7g
Total kcals – 687.5 kcals
161. Post Cardio Breakfast Smoothie Blitz
Ingredients:
1 large banana
1 handful cashew nuts
½ cup frozen vanilla soya yogurt
¼ cup strawberries
¼ cup blueberries
2 tbsp. granolas
1 tbsp. organic maple syrup
1 tbsp. organic peanut butter
150ml glass orange juice
150ml coconut milk
Nutrition Facts:
Protein – 24.2g
Carbs – 122.8g
Fat – 42.6g
Total kcals – 971.4 kcals
162. Granola Special (servings: 2)
Ingredients:
100g Jordan’s crunchy oat granola (or any other brand)
200ml coconut milk
1 tbsp. soya yogurt
1 large banana (chopped into small chunks)
1 tbsp. organic maple syrup
1 tbsp. dairy free chocolate sauce (choc shot)
Preparation Method:
For an energy dense, delicious and nutritious breakfast, simply add
the granola in a large serving bowl along with the milk, add the
chopped banana, yogurt and drizzle the maple syrup and chocolate
sauce over the top. Amazing!!
Nutrition Facts:
Protein – 13.5g / 6.7g per serving
Carbohydrates – 119.8g / 59.9g per serving
Fat – 16g / 8g per serving
Total Kcals – 677.2 Kcals / 338.6 Kcals per
serving
Chapter 9: Whey Protein Smoothie Menu
Whey protein is the most popular protein powder on the market
today and has been proven to digest the fastest, which works to your
advantage immediately after exercise! Ensure the Whey protein
powder you use is flavorless, as each recipe contains its own unique
taste.
The given recipes contain 1 scoop of high quality Whey Protein.
Each recipe is under 400 calories and provides you with 32g of
protein or more.
163. Breakfast with Strawberry and Oatmeal
Ingredients:
1 scoop Whey protein
4 tablespoons of organic oats
7 organic strawberries
1 small organic banana
A cup of water
Preparation Method:
Oats have a low glycemic index and help to keep your blood sugar
stable, they also contain lots of fiber to keep you feeling fuller for
longer. To start your day healthy without any hustle, blend the above
ingredients and enjoy a smoothie that’ll serve to energizer, until your
next meal. To sweeten this smoothie, simply add a tsp of organic
honey for more healthy and natural taste of sweetness.
164. Green Chili Avocado
Ingredients:
1 scoop Whey protein
1 small deseeded organic green chili
1 organic avocado, medium sized
1 organic lime. Juice it completely
1 organic apple
Chopped organic ginger of about half an inch
2-3 ice cubes
A cup of water
Preparation Method:
Before chopping into cubes, peel and core the apple and avocado.
For more of a spicy flavor, blend all ingredients until smooth. This
smoothie is rich in immune boosting antioxidants and essential fatty
acids. You can also use other spices like coriander or cumin or any
organic herb, if you prefer a relatively milder flavor.
165. Mango and Banana Lava
Ingredients:
1 scoop Whey protein
½ organic mango
1 organic orange, juiced
1 small organic banana
4-5 ice cubes
Preparation Method:
To prepare this vitamin rich, delicious and creamy recipe, simply peel
and chop the fruits and blend all ingredients together. You can also
throw in some organic ginger to add a spicy kick to this smoothie.
166. Apple Broccoli Cleanse
Ingredients:
1 scoop Whey protein
1 organic apple
1 cup of organic broccoli florets
Half organic lemon, juiced
1 stalk of organic celery
Half a cup of water
1 teaspoon of organic honey
Preparation Method:
To create a fresh smoothie containing healthy nutrients and that’s
bright green in color, simply blend together all the above ingredients
to enjoy a smoothie designed to cleanse the body. Also, if you’re not
a fan of broccoli, you can replace with any other dark green
vegetable.
167. Peach and Raspberry
Ingredients:
1 scoop Whey protein
2oz of frozen raspberries
One organic orange, juiced
7oz of organic canned peaches
Preparation Method:
For a high protein smoothie recipe that’s low in fat, enriched with
nutrients and flavor, blend all the above ingredients together. The
tinned peaches speed up this recipe, however, you can also use
fresh, just ensure they’re ripe.
168. Orange and Peach Delight
Ingredients:
1 scoop Whey protein
1 organic peach
1 organic orange
1 organic lemon
A cup of water
Preparation Method:
For a refreshing and mouthwatering smoothie, begin by peeling and
chopping the fruits. Make sure you remove the seeds and stones.
Blend the above ingredients and enjoy a protein rich smoothie skyhigh in Vitamin C. This one’s great to fight infection, as it contains
powerful antioxidants. You can also choose any other citrus fruit to
satisfy your taste. All citrus fruits, including organic grapefruit and
organic tangerines are equally as good.
169. Beetroot Refresher
Ingredients:
1 scoop Whey protein
2 small organic Beetroots, properly peeled
1 cup of organic apple juice
½ organic grapefruit
Preparation Method:
After removing the skin and seeds from the grapefruit, blend it
together with the beetroot. Add the protein powder along with the
apple juice to the mix and two blend the ingredients together once
again. This smoothie will refresh, revitalize and enrich you with
Vitamin C. Beetroot can be consumed Raw or cooked, it’s high in
vitamin B and has a wide range of health benefits.
170. Apricot and Carrot Splash
Ingredients:
1 scoop Whey protein
2 organic apricots
1 organic carrot
1 organic apple
A cup of water
Preparation Method:
To prepare a flavorsome orange smoothie filled with beta carotene,
simply peel, chop and core the vegetables and fruits. Blend all the
above ingredients well and enjoy. You can use other fruits rich in
beta carotene, such as organic peaches, papaya, orange and
cantaloupe melon.
171. The Green Splash
Ingredients:
1 scoop Whey protein
½ cup of organic spinach
2 organic kiwis
5 organic mint leaves
1 small organic mint leaves
A cup of water
Preparation Method:
The green splash is loaded with goodness, it contains important
nutrients and offers many health benefits, both inside and out. Peel
the fruit, chop, add to the blender along with the water and protein
powder and blend away. You can also replace the spinach with kale,
watercress or dark green cabbage.
172. Berry-Berry
Ingredients:
1 scoop Whey protein
3 organic strawberries
1 tablespoon of organic blueberries
1 tablespoon of organic raspberries
6 organic cherries, with removed stones
A cup of organic pomegranate juice
Preparation Method:
This next recipe has an exquisite taste and is a personal favorite.
Simply blend all the ingredients together and enjoy its unique flavor.
You can also alter the quantity of cherries for a more intense flavor.
173. Choco Nut
Ingredients:
1 scoop Whey protein
2oz of organic cashews
1 tablespoon of organic cocoa powder
2 organic medjool dates
A cup of water
Preparation Method:
To prepare a smoothie enriched with antioxidants and heart healthy
fats, simply blend all the above ingredients together. If you aren’t
keen on dates, you can replace them with dried fruits such as figs or
prunes. You can also add a teaspoon of organic honey or syrup to
sweeten.
174. Caribbean Drive
Ingredients:
1 scoop Whey protein
1 organic passion fruit pulp
1 large slice of chopped organic mango
One organic lime, juice properly
1 large slice or chopped organic pineapple
5 organic lychees. Peel and remove the stone
3-4 ice cubes
Preparation Method:
Simply blend all the fruits together with the lime juice, protein powder
and the ice cubes. Blend the mix until completely smooth. Pour and
enjoy your drive of the Caribbean flavors. You can also add canned
organic mangos or pineapples to save time.
175. Ginger and Banana Boost
Ingredients:
1 scoop Whey protein
Half small organic peach
1 small organic banana
6 frozen organic strawberries
Finely chopped organic ginger of about half inch
Organic vanilla extract to taste
A cup of water
Ground organic cinnamon for garnishing
Preparation Method:
Peel and chop the fruits and add to the rest of the ingredients –
blend until smooth. Pour the smoothie into a container of choice and
sprinkle the cinnamon for garnishing. Though other sweet spices are
just as sufficient, ginger provides a warm tangy kick and contains
anti-inflammatory properties.
176. Watermelon Wonder
Ingredients:
1 scoop Whey protein
1 cup of organic watermelon. Deseed and cut it into cubes
1 organic lime, juiced
4-6 ice cubes
Preparation Method:
To create a flavorsome smoothie that’s refreshing both inside and
out, simply blend together all the ingredients above. The water
derived from the melon is rich in lycopene; however, you can still
replace with other types of melons such as cantaloupes as they’re
nutrient dense and taste amazing.
177.
All-In Fruit Smoothie
Ingredients:
1 scoop Whey protein
1 organic pear, properly ripe
1 organic apple
1 cup of organic apple juice
1 organic banana
Ground organic cinnamon to taste
Preparation Method:
Peel the fruits and core the apple before chopping. Blend the
ingredients together until you achieve a smooth consistency... You
can replace the cinnamon with mixed spices or nutmeg to create
your own unique flavor.
178. Antioxidant Splash
Ingredients:
1 scoop Whey protein
1 small organic banana
2oz of frozen organic blueberries
1 cup of organic apple juice
Preparation Method:
To prepare a delicious mouthwatering smoothie that’s loaded with
healthy nutrients, chop the banana and blend with the rest of the
ingredients. You can replace the blueberries with other berries such
as cranberries, blackberries and raspberries, to create your own
unique twist.
179. Pumpkin Pump
Ingredients:
1 scoop Whey protein
1 small organic banana
Half a cup of organic pumpkin puree
Just a little of organic vanilla extract
2 organic medjool dates
¼ teaspoon of organic ground nutmeg
¼ teaspoon of organic cinnamon
¼ teaspoon of organic ground ginger
Preparation Method:
Blend the ingredients together until smooth. Pour into a cup for a
delicious taste and heart melting aroma. You can also add the
following spices; cardamom and organic cloves for a different and
unique taste.
180. Chocolate Sea
Ingredients:
1 scoop Whey protein
1 tablespoon of organic cocoa powder
1 small organic banana
1 organic orange
Small amount of organic honey to increase the sweetness
Organic vanilla extract about half a teaspoon
A cup of water
Preparation Method:
Peel and deseed the orange and blend along with the other
ingredients above. This recipe is both delicious and nutrient rich.
Consume immediately after exercise, as a snack or as a dessert.
You can also replace the orange with fresh organic mint for a more
intense and refreshing flavor.
181. Strawberries and Papaya Joy
Ingredients:
1 scoop Whey protein
6 strawberries
Half an organic papaya
1 organic banana
A cup of water
Preparation Method:
For a refreshing start to your day, peel and deseed the papaya and
blend together with all the ingredients above. This recipe is rich in
potassium and Vitamin C and has many heart benefits. You can also
use alternative berries to create your own unique taste.
182. Coconut Chilling
Ingredients:
1 scoop Whey protein
3 tablespoons of coconut milk
1 small chopped organic banana
A cup of organic pineapple juice
4-6 ice cubes
Preparation Method
Blend all the ingredients together for approximately a minute and
you’ll have in hand, a smoothie enriched with powerful nutrients and
exquisite flavor. If preferred, the pineapple juice can be replaced with
most other tropical fruits such as mangos, papayas and organic
guava.
183. Vanilla Shake
Ingredients:
1 scoop whey protein
3-4 ice cubes
1 scoop vanilla Ice cream
1 cup of almond milk
2 teaspoons peanut butter
3 tablespoon coconut milk
¼ cup Berries of your choice – strawberry or raspberry
Preparation Method:
To fabricate this delicious recipe, simply blend all the ingredients
above by manually whipping until you reache a thick consistency.
The vanilla ice cream can be replaced with frozen yogurt if you’re
health conscious. Alternatively, this is an awesome smoothie to
consume post-workout to refuel and repair.
184. Banana-Berry Shake
Ingredients:
1 scoop Whey protein
1 medium sized banana
½ cup fresh strawberries
6 Oz almond milk
Preparation Method:
The banana berry shake is a treat if you’re looking to cure your
sweet tooth craving. All you have to do is combine all the ingredients
in a mixer and whisk to your preference. Consume as a breakfast on
the go, pre/post workout or as a snack.
185. Smooth Peanut Paradise
Ingredients:
1 scoop Whey protein
¼ cup coconut milk
1/3rd cup almond milk (unsweetened)
2 tablespoons peanut butter
Preparation Method:
The smooth peanut paradise is unique and is another personal
favorite. The peanut butter lends a risqué flavor and adds more
protein and healthy fats to its content. This recipe doesn’t require the
use of a blender either, as it can be stirred by hand. It can also be
frozen and consumed as a snack.
186. Triple Sundae Shake
Ingredients:
1 scoop Whey protein
½ cup strawberries
12 oz almond milk
½ cup blueberries
2 tablespoons peanut butter
3 tablespoons oatmeal
Preparation Method:
Blend all the above ingredients in a mixer and serve chilled. The
addition of oatmeal lends a grainy texture to the drink. This smoothie
is high in protein and will pump you full of energy.
187. Almond Blast
Ingredients:
1 scoop Whey protein
1 cup skimmed milk
2 teaspoons peanut butter
Finely ground almond powder (approx. 12 groundnuts)
½ cup oatmeal
Few drops of Vanilla flavor
Raisins to taste
Preparation Method:
Mix all the above ingredients and blend to produce a healthy snack
that promises to be a treat. The rich flavor of almonds, whey and
raisins along with the vanilla extract ensures that you’ll receive the
best taste possible.
188. The Bran Shake
Ingredients:
1 scoop Whey protein
1 medium sized banana
½ cup oatmeal
A little honey
1 glass water
¾ cup bran flakes
Preparation Method:
Combine all the above ingredients into a mixer and churn it until the
banana and bran flakes crush to form a think shake. Add water and
honey in variation depending on how thick you prefer your shake. Ice
can be added before serving for a chilled effect.
189. Strawberry Greek Shake
Ingredients:
1 scoop Whey protein
1 cup strawberry flavored yoghurt
4 strawberries (fresh or frozen)
1 teaspoon flaxseed oil
1 cup water
Preparation Method:
The addition of yoghurt adds an interesting twist to your daily protein
shake. Just mix all the ingredients and whisk until thick and creamy.
Fresh strawberries contribute added health benefits, but frozen can
be just as sufficient when not in season. Serve chilled for best
results.
190. Charming Chocolate Shake
Ingredients:
1 scoop Whey protein
1 tablespoon peanut butter
2 cups non-fat milk
4-6 cubes of ice
3 tablespoons drinking cocoa
Preparation Method:
To prepare the charming chocolate shake, just add all elements into
a blender and mix until smooth and silk. This is one for the chocolate
lovers and will cure any sweet tooth cravings. Not only is it tasty, it’s
also packed with protein and healthy fats along with a few simple
carbs – the perfect choice immediately after killing it in the gym.
191. Low Carb Sour Chocolate Bliss
Ingredients:
1 scoop Whey protein
1 cup water
2 tablespoons drinking cocoa
3 teaspoons flaxseed oil
Artificial sweetener
2 tablespoons low-fat sour cream
Preparation Method:
If you can’t get enough of chocolate, then you’re in for a treat. What’s
more intriguing than a healthy dose of chocolate with the added
benefits of whey protein! Mix all the ingredients in a glass thoroughly
until it becomes of uniform consistency. Add a few ice cubes to the
mix to enjoy it to its fullest.
192. Cheese Shake
Ingredients:
1 scoop Whey protein
2 cups skimmed milk
2 drops vanilla essence
½ cup low-fat yoghurt
1 cup non-fat cottage cheese
Berries to taste
Preparation Method:
Blend all the ingredients together along with a fruit of choice. In
addition to being rich in protein, this recipe also contains a high
amount of calcium. Cheese is a favorite amongst many, it contains a
ton of calcium and slow release protein, which is a perfect bed-time
snack to consume prior to hitting the sack. It’ll keep your muscles
well-nourished throughout the night with its slow release protein
properties and helps to promote the sleep hormone melatonin, to
ensure you get a great night’s sleep.
193. Creamy Peach Shake
Ingredients:
1 scoop Whey protein
1 cup water
1 peach, ripe
2 table spoon low-fat sour cream
Artificial sweeteners
Preparation Method:
Choose a ripe peach and deseed, add to a blender along with the
rest of the ingredients and blend until smooth. Refrigerate before
serving and enjoy after a grueling workout.
194. Honey Spirulina Shake
Ingredients:
1 scoop Whey protein
2 teaspoons honey
1 medium sized banana
1 heaped tsp spirulina
1 tsp flaxseed
¾ cup yoghurt
1 cup water
Preparation Method:
Combine all elements, blend together and add to a tall glass. You
can adjust the quantity of water based on your preference. Spirulina
is a cyanobacteria and is consumed all over the world because of its
health-related benefits. It’s rich in protein and many vitamins and
minerals.
195. Banana Based Peanut Smoothie
Ingredients:
1 scoop Whey protein
1 medium sized banana
½ cup low fat milk
2 tablespoons peanut butter
4-6 ice cubes
Preparation Method:
This recipe is an excellent source of fuel prior to exercise as It’s jampacked with energy. It’s not only ideal before exercise, it’s also ideal
post exercise and as a snack before bed due to the banana, milk
and high protein content. Together, these food sources promote
melatonin and help to feed your muscles throughout the night,
ensuring you get a perfect night’s sleep.
196. Pumpkin Pie Shake
Ingredients:
1 scoop Whey protein
¼ cup canned pumpkin
¼ cup water
1 cup almond milk (unsweetened)
1 tsp flaxseed
1 tsp honey
¼ tsp cinnamon
Preparation Method:
This next recipe has a taste of its own and is also energy dense. Just
add all the above ingredients to your blender and blend away to
achieve your desired consistency.
197. Mixed Fruit Shake
Ingredients:
1 scoop Whey protein
1 cup almond milk (unsweetened)
½ cup water
1 cup frozen mixed fruits
4-6 ice cubes
198. Butter-Almond Smoothie
Ingredients:
1 scoop Whey protein
½ cup water
1 cup almond milk (unsweetened)
1 teaspoon honey
5-6 ice cubes
1 teaspoon almond butter
199. Chilled Barley Broth
Ingredients:
1 scoop Whey protein
1 tsp barley grass
Almond milk (unsweetened)
4-5 ice cubes
1 tsp Flaxseed powder
Honey (to taste)
200. Simple Spinach Stuff
Ingredients:
1 scoop Whey protein
1 cup almond milk(unsweetened)
1 teaspoon cocoa powder
1 cup Spinach
4-6 ice cubes
201. Cranberry Cute Shake
Ingredients:
1 scoop Whey protein
½ cup water
½ cup cranberries
1 tsp flaxseeds
1 tsp chia seeds
1 tsp honey
202. Healthy n Hearty Shake
Ingredients:
1 scoop Whey protein
1 medium sized banana
1 cup water
0.5 cup raspberries
0.5 cup strawberries
1 teaspoon coconut oil
½ cup spinach
1 teaspoon flax seeds
203. Wise-Water Shake
Ingredients:
1 scoop Whey protein
1/3 cup skimmed milk
½ cup low-fat yoghurt
½ orange
½ cup strawberries
½ cup watermelon
3-5 ice
204. Squash Shake
Ingredients:
1 scoop Whey protein
1 orange
3-5 ice cubes
Fructose to taste
205.
Choco Sundae Shake
Ingredients:
1 scoop Whey protein
1 tsp flaxseed
¾ cup strawberries
½ cup yoghurt
2 tsp cocoa
3-5 ice cubes
206. Java Banana Shake
Ingredients:
1 scoop Whey protein
3 teaspoons coffee (instant powder)
1 medium sized banana
1 tablespoon chia seeds
1 cup almond milk (unsweetened)
¼ cup oats
1 tablespoon cocoa powder
Cardamom – a pinch
207. Hazelnut Choco Shake
Ingredients:
1 scoop Whey protein
2 tbsp hazelnut flavored cocoa
2 tbsp Greek yoghurt
3 drops of Vanilla essence
Sugar to taste
1/3 cup fat-free milk
208. Super protein Shake
Ingredients:
1 scoop Whey protein
4 egg whites
8 Oz water
1 tablespoon peanut butter
4-6 cubes of ice
209. Peach & Berries
Ingredients:
1 scoop Whey protein
2 ripe peaches
1 tablespoon flaxseed oil
6 fresh strawberries
8 Oz water
210. Tropical Shake
Ingredients:
1 scoop Whey protein
1 tsp pineapple extract
½ banana
8 Oz water
2-3 ice cubes
½ tsp coconut extract
211. Simple Spirulina Shake
Ingredients:
1 scoop Whey protein
1 teaspoon Spirulina
2 teaspoons of honey
1 teaspoon flaxseed oil
¼ cup oatmeal
1 cup almond milk(unsweetened)
¾cup natural yoghurt
212. Mad Mango Shake
Ingredients:
1 scoop Whey protein
1 cup mango pieces
1 tablespoon flaxseed oil
7 Oz water
1 cup yoghurt
Conclusion
Losing weight, building muscle and getting chiseled has never been
easier. Yes, a bodybuilding diet requires discipline, but it doesn’t
mean you have to sacrifice flavor! The follow up from the “blue print,”
offers 200 more bodybuilding recipes ranging from pre-workout
recipes, to post workout recipes, to slow cooker recipes to healthy
desert recipes. If you’re new to bodybuilding, looking to bulk up and
get shredded or if you just want to get back into shape and
incorporate a healthier diet into your daily regime, that’s full of flavor,
the bodybuilding cookbook provides you with more than enough
recipes to choose from, all year around. What’s more, these recipes
are also diverse enough to feed the entire family.
Thank you for downloading my E-book, if you’ve found some value
and appreciate the information provided, I’d be more than grateful if
you could kindly leave a review.
Bodybuilding
Cookbook
50 Simple and inexpensive bodybuilding recipes
on a budget
Table of Contents
Introduction
Chapter 1: The Shopping List
Chapter 2: Breakfast Menu
1. Scrambled Eggs and Avocado on Toast
2. Oatmeal with Boiled Eggs
3. Nutty Porridge
4. Mixed Beans on Toast
5. Granola Special
6. Potato Bites Breakfast Special
7. Bacon & Egg Toasted Muffin – English Style
8. Tuna, Cheese & Onion Toasty
9. Very Berry Smoothie
10. Chocolate Banana-Split Smoothie
Chapter 3: Pre-Workout Menu
11. Simple Pasta, Chicken & Greens
12. Sweet Potato, Tuna & Mixed Peppers
13. Jerk-Turkey, Rice & Greens
14. Spicy Beans on Toast
15. Whole Spicy Chicken Tortillas
16. Jacket Potato with Beans & Greens
17. Carb-Loader Smoothie
18. Turkey & Garlic Wedges
19. Turkey Burger
20. Basa Fish & Sweet Potato Fries
Chapter 4: Post-Workout Menu
21. Fresh Salmon & Garlic Rice
22. Garlic Chicken & Pasta in Tomato Sauce
23. Tuna, Cheese & Spring Onion Toasty
24. Sweet Chicken Tortillas
25. Garlic-Turkey & Roast Potatoes
26. Chicken Curry with Rice
27. Tuna Noodles
28. Tuna Peanut Butter Bagel
29. Jerk-Turkey & Potato Bites
30. Chick Pea Curry
Chapter 5: Immediately Post Workout Menu
31. Boiled Eggs & Co
32. Nutty Orange Juice Smoothie
33. Peanut Butter Jelly & Tuna
34. Raw Egg Smoothie
35. Peanut Butter Bagel & Eggs
Chapter 6: Before Bed Menu
36. Bedtime Smoothie
37. Cottage Cheese & Co
38. Granola & Sweets
39. Peanut Butter ‘n’ Cheese Bagel with Blueberry Yogurt
40. Vegetable Omelette with a side of Milk
Chapter 7: Healthy Desert Menu
41. Frozen Strawberry Greek Yogurt
42. DIY Protein Bars (8 servings)
43. Red Berry Milkshake
44. Peanut Butter Chocolate Sandwich
45. Chocolate Orange Mousse
Chapter 8: Non-Training Day Menu
46. Simple-Rice, Chicken & Courgette
47. Scrambled Eggs & Peanut Butter on Toast with Greens
48. Energise-Me Smoothie
49. Sweet Potato Avocado & Basa Fish with Mixed-Veg
50. Bed of Avocado with a side of Milk
Chapter 9: How to Calculate Your Energy Needs
Conclusion
Introduction
When you’re eating to build muscle on a budget, the best thing to do
is consider exactly how much food you require each week. You can
discover how to calculate your calorie requirements by simply
scrolling to the bottom of this cookbook. Once you’ve made the
calculations and can estimate how much food you need, it then
becomes easier to create a diet plan to utilise all those ingredients.
It’s simple stuff really, but with bodybuilding and dieting in general,
we all tend to overcomplicate things. Once you have your diet plan in
place, it becomes so much easier to build your shopping list each
week. Cooking can become a little overwhelming and especially for
bodybuilding, boiling rice, pasta and grilling chicken over and over
just isn’t appealing, nobody wants to eat bland foods and that’s not
the case here either. This is one of the prime reasons as to why
people fall off track and throw their diet plan out the window.
Once you become more accustomed to the recipes below, it would
definitely benefit you to bulk-cook for the week, especially if you
have a very busy schedule. For instance, if you were to work out 5x
per week, you’d make 5x whole wheat pasta with some lean meat
and vegetables as a pre-workout and 5x white pasta with some lean
meat and vegetables as a post workout. Bulk-cooking takes the
stress out of meal prepping day in day out each week, it’s just much
more simplified this way. Besides, if you were to take a peak into a
Pro-Bodybuilders fridge, you can guarantee it’s stacked to the ceiling
full of pre and post-workout meals, along with snacks and other
things, specific to their calorific needs.
Following a diet consisting of lean muscle meals that are both
flavoursome and nutrient-dense, doesn’t have to be expensive.
However, the marketing for bodybuilding supplements that’s widely
spread across the web, social media and via salespeople, say
otherwise. It’s thought that the more protein you take in, the more
your muscles absorb and expand, but this isn’t the case at all. In
simple terms, your body can only process a certain amount of
protein and especially during any one meal sitting. In fact, studies
revealed that on average, people who ate over 30g of protein per
meal sitting, shown no direct increase in muscle-mass when
compared to those who only ate 30g per sitting.
While on a budget, the last thing you should be considering is
supplements, besides, natural foods will always serve your body
best. The supplement marketing industry for fitness is very
misleading, there are huge goliath-like bodybuilders displayed on the
labels of most products, who are clearly juiced out of their minds.
This of course, attracts naïve youngsters out there, that believe by
consuming these products, they can achieve similar results. Not only
that, but we’ve all been a teenager and understand the pressure to
look good at that age. Although it’s not only teenagers, more and
more individuals of all ages, appear to be displeased with the way
they look, which is what attracts them to supplements believing that
that’s what they must take to achieve the results they desire.
The truth is, when you really look at the experiments out there, when
you look at the facts, the only two ‘legal’ supplements that positively
affect your performance, are creatine and caffeine. The most popular
supplements on the market today are protein powders. The
intentions behind the marketing of these products are very clear and
let’s face it, it gets results. However, facts are facts and science has
proven that by drinking a protein shake post-workout, it’s no better
than consuming 2-3 scrambled eggs, along with a slice of white
bread spread with a tablespoon of jam. Protein shakes “appear” to
be the better option, because it’s thought that once mixed together
and in liquid form, it’d be quicker to digest and absorb into the
bloodstream to nourish the muscles, which is false. If consuming
natural foods post-workout doesn’t sound appealing, try out one of
the natural protein smoothie recipes designed below.
It’s also important to note, that animal sources such as; meat and
dairy along with fish, aren’t the only sources of protein that’ll be
included in each meal. A significant amount of protein can
accumulate due to the carbohydrates contained within a meal,
especially the wholegrain/wheat, brown complex sources. You’ll gain
an understanding of this in more detail when you discover how to
calculate your energy needs.
Chapter 1: The Shopping List
To make things a little easier, if you don’t wish to specify your diet
plan according to your calorific needs, below we’ve created a starter
shopping list, consisting of the recipes below in general, therefore,
you’ll have ingredients for most of the recipes.
Let’s study the list.
340g Frozen Basa Fish Fillets, 3-4 protein portion servings –
£2
1kg Boneless & Skinless Chicken Breast Fillet, 10-15 protein
portion servings – £5.50
18 Medium Eggs, 9 protein portion servings – £1.50
3 pack of Small Tins of Tuna (60g portions), 3 protein portion
servings – £2
100g Salmon Fillet, 1 protein portion serving – £1.50
1 tin Reduced Sugar & Salt Baked Beans (400g), 1 protein
portion serving – £0.60
1 tin Red Kidney Beans (400g in water), 1 protein portion
serving – £0.60
1 loaf Whole Wheat Bread – £1
1 small bag Wholegrain Rice – £2
1 small bag White Pasta – £0.50
1 large bag of Oats – £1
1 large bottle Skimmed Milk (2L) – £1
1 pot of Pure Honey (squeezable) – £1
1 bag of Frozen Blueberries – £1.50
1 Medium Avocado – £1
2 Cans Tomatoes – £0.70
1 pack Fresh Medium Tomatoes – £0.50
1 bag of Lemons – £1
1 bag of Apples – £1
1 bag of Sweet Potatoes – £1.50
1 Broccoli Floret – £0.35
1 Courgette – £1
Sea Salt – £0.50
Cracked Black Pepper – £0.50
Garlic Seasoning – £0.50
Jerk Seasoning – £0.50
Rosemary Seasoning – £0.50
Coriander Seasoning – £0.50
1 can 1 Calorie Oil Spray – £1
1 pack Chicken Stock Cubes – £1
1 bar Dark Cocoa Chocolate, (>70% cocoa) – £1
1 bag of Medium Bananas – £1
1 tub Natural Yogurt – £1
1 carton Orange Juice, (1L) – £1
200g tub Salsa – £1
1 bag Frozen Mixed Vegetables – £1
As you can see, if you calculate the total cost of this week’s first
shop, it equals to approx. £39.25. You may agree that this is
shockingly inexpensive, and this would be due to the absence of premade ready-meals, that can really bulk up the bill, therefore, in
general, it’s always beneficial to buy as organic as possible.
Organic and fresh foods not only taste better, they add way more
health benefits to your body. This is because they’re more likely to
contain high antioxidant properties, which is generally contained
within fruits and veg, and help the body to fight off infections, as well
as diseases. Fresh and organic foods also contain significantly less
fat than ready-meals.
The majority reason why people tend to fail at adhering to their dietplan, is because of the lack of effort they put in to improving the
flavour of their meals. It’s important that you experiment and make
the effort to discover how to spice up the foods you’re consuming,
because if you don’t, you’re going to dread every meal sitting and
eventually you’re going to fall off the waggon.
Each of the recipes designed below, even the simple ones, are
flavoursome and packed full of healthy nutrients either to fuel your
workout or replenish your glycogen and energy stores post-workout.
All ingredients contained within this cookbook, haven’t been included
in the shopping list above, simply because, it’s cheaper and more to
your advantage to vary your diet from week to week. It’s cheaper this
way.
For your first week, you could have brown pasta and sweet potatoes
as your main complex carbohydrate source prior to your workouts
and then the following you could buy brown basmati rice and
wholegrain bread to use as fuel. Variety is key, especially to stay on
track eating clean, it’s all about keeping things fresh. Plus, if you buy
every ingredient contained below, it’s going to be very costly and the
food will just go to waste. Either that or you’ll be over-indulging.
There are lots of items within the list above that’ll last you over 4-5
weeks, such as the herbs, seasoning, honey and oil spray, therefore,
the next 3-4 weeks would be considerably cheaper. With a short
amount of time spent dedicated to calculating your energy
requirements, it’ll become fairly simple to calculate how much of
each of the ingredients you’ll need each week. This is ultimately how
you budget, while still consuming the best foods your body requires.
Chapter 2: Breakfast Menu
Eating a large nutritious breakfast to begin the day is essential to
weight loss and making those lean muscle gains. Those who avoid
or skip out on breakfast tend to be overweight, and here’s the hard
truth as to why. Typically, busy individuals that are always on the go
and especially early workers, tend develop a habit of skipping
breakfast and eating 3-4 hours later. The problem with this is, by that
time you’re going to be starved and as a result, you’ll be more
inclined to indulge in foods that you crave, to satisfy your urges.
Studies suggest that consuming a nutritious breakfast, rich in
complex carbs and protein, can cure your midday sweet tooth
cravings and help keep you feeling fuller for longer. Along with a
nutritious breakfast, if you consume several small meals throughout
the day, you’ll never go hungry and be much less likely to experience
cravings and indulge in bad foods.
People who exercise early without loading up on a breakfast rich in
complex carbs are making a huge mistake. Those who do this have
a belief that if they exercise on an empty stomach, they’ll be running
on their fat stores, but this just isn’t the case. Exercising on an empty
stomach denies your muscles of storing any readily-available energy
to fuel your workout, so instead, your body will look to breakdown
muscle initially to use as energy and only then will it utilise minimal
fat stores, which is unhealthy and can lead to extreme fatigue.
If you like early morning runs or it’s just more practical for you to
work out early, instead of skipping out breakfast all together, throw
some complex carbs into a blender along with some protein such as
skimmed milk, bananas, oats, peanut butter and frozen fruit, 30-60minutes before exercise. Believe me, you’ll see the difference in your
performance and your energy levels later on.
1. Scrambled Eggs and Avocado on Toast
Ingredients
2 sprays of 1 calorie oil spray
3 large eggs (scrambled style)
1 tbsp. skimmed milk
2 whole wheat slices bread
½ medium avocado
350ml orange juice
Preparation Method
Heat a large frying pan over a low-medium heat for a few minutes,
before spraying the oil. While you’re waiting, add the 3 whole eggs
into a jug along with the tablespoon of milk and mix well before
adding to the pan. Stir frequently until the eggs are cooked through.
Alternatively, you could keep the eggs in the plastic jug and
microwave them for 2-3 minutes, stirring frequently. Lastly, toast the
bread and spread the avocado on both slices, serve with the eggs on
the side along with the orange juice. Delicious and energy packed to
kick-start your day.
Nutrition Facts
Protein – 25.9g
Carbohydrates – 68.2g
Fat – 25.8g
Total kcals – 608.6 kcals
2. Oatmeal with Boiled Eggs
Ingredients
¼ cup oats
200ml skimmed milk
1 tbsp. honey
¼ cup frozen blueberries
1 tbsp. peanut butter
2 large eggs
1 slice whole wheat bread
Preparation Method
To make the perfect boiled egg, simply pre-heat your kettle and add
the 2 eggs to a pan, add the boiling water just covering the eggs,
cook immediately on a medium-high heat for approx. 7 minutes.
Once the eggs are ready, simply add them to cold water for a
minute, drain and then tap the eggs in several places with a spoon
and put to the side for 2 minutes. This allows the shell to come off a
lot easier. Once you’ve peeled the shell off leave them to one side.
Add both the oats and milk to a serving bowl and put in the
microwave on high for 2 minutes stirring after 1 minute. Ensure that
all the milk has been absorbed and stir, then add the blueberries and
drizzle the honey over the top. Finally toast the bread and spread the
peanut butter. Energy dense to fuel an early workout or to boost
energy levels to kick-start your day.
Nutrition Facts
Protein – 34.2g
Carbohydrates – 63.8g
Fat – 29g
Total kcals – 653 kcals
3. Nutty Porridge
Ingredients
¼ cup oats
200ml skimmed milk
1 large banana
1 tsp Nutella or alternative
¼ cup frozen blueberries
¼ cup slithered almonds (crushed)
350ml apple juice
Preparation Method
It’s important to note that nuts contain a high amount of fat which
boosts the fat content of this dish. However, the fats within nuts are
healthy omega 3 fatty acids and when eaten in moderation, are very
healthy. Start by adding the milk and oats to a large serving bowl and
microwave on high for 2 minutes, stirring after a minute. Once the
porridge is ready, don’t stir again, first, add the Nutella or alternative
to the middle of the bowl and then add the almonds and blueberries
– leave to stand for 1 minute before stirring well. Consume
immediately and serve with the apple juice. Delicious and nutritious.
Nutrition Facts
Protein – 30.2g
Carbohydrates – 120.4g
Fat – 49.1g
Total kcals – 1044.3 kcals
4. Mixed Beans on Toast
Ingredients
150g mixed beans (tinned in water)
200g reduced salt and sugar baked beans (tinned)
2 slices whole wheat bread
1 apple (chopped)
350ml skimmed milk
Preparation Method
Add to a medium sized pan, the mixed and baked beans and put
over a low-medium heat for 10 minutes, stirring frequently. It’s
important to note that before you consume beans that are contained
in water, tinned or raw, you should rinse and soak them in fresh
water for 24-hours, which ensures you don’t get a ‘bean bloat’ which
contributes to gas and swelling around the abdominals. Then simply
toast the bread and pour the beans over the top, serve with a glass
of milk and an apple on a side dish. Simple, low in fat and packed full
of energy.
Nutrition Facts
Protein – 37.4 g
Carbohydrates – 98.8g
Fat – 4.8g
Total kcals – 588 kcals
5. Granola Special
Ingredients
100g plain granola
1 small banana (chopped)
½ cup chopped strawberries
2 heaped tbsp. natural yogurt
1 tbsp. honey
200ml skimmed milk
¼ cup crushed hazelnuts
1 chopped apple
Preparation Method
Simply add the granola and milk and top with the banana,
strawberries and hazelnuts, before drizzling over the honey. Eat with
some chopped apple on the side. Again, this dish is high in fat, but
bear in mind that this comes from the healthy omega 3 fat content
from the hazelnuts and is very healthy when eaten in moderation.
This one is great for early gym goers, as it’s high in complex
carbohydrates to fuel a long gruelling workout.
Nutrition Facts
Protein – 32.2g
Carbohydrates – 146.9g
Fat – 68.7g
Total kcals – 1334.7 kcals
6. Potato Bites Breakfast Special
Ingredients
300g white potato (chopped into 0.5-inch slices)
1 tbsp. olive oil
1 tbsp. rosemary seasoning
1 tbsp. garlic seasoning
1 tsp sea salt & cracked black pepper
1 large boiled egg
100g salmon fillet
1 medium tomato (sliced in half)
100g broccoli
60g salsa
2 sprays 1 calorie pam oil
Preparation Method
Pre-heat your oven to 220 degrees. Chop the potato into 0.5-inch
slices and coat with the tbsp. of olive oil, then sprinkle the garlic,
rosemary and salt and pepper seasoning over the top and mix
together. Put them on a plate and add to the microwave on high for
10-minutes. Once they’re ready, add them to the oven for 20-minutes
to crisp. Next, put a medium frying pan over a low-medium heat for 2
minutes and add the oil spray, then add the salmon and cook for 1720 minutes – turn every 3-4 minutes. For the final 10 minutes, add 1
egg to a small pan and add boiling water to cover, boil for 7 minutes
on a medium-high heat. Once done, add cold water for 1 minute,
drain and then crack the egg in several places, leave for 2 minutes
before peeling – cut the egg in half and leave to one side. For the
final 5 minutes, add the tomato cut side down to the frying pan with
the salmon. Finally, add the entire contents to a large serving dish
along with the salsa and enjoy.
Nutrition Facts
Protein – 44.2g
Carbohydrates – 78.4g
Fat – 31.5g
Total kcals – 773.9 kcals
7. Bacon & Egg Toasted Muffin – English Style
Ingredients
3 slices lean non-streaky bacon (cut any excess fat off)
2 large eggs
1 wholegrain English muffin
1 tbsp. low fat butter
1 tbsp. ketchup
1 large banana
¼ cup natural yogurt
1 tbsp. honey
Preparation Method
Firstly, ensure all excess fat has been trimmed from the bacon. Put a
medium frying pan over a low-medium heat for 2 minutes and add
the oil spray along with the bacon – cook for 10 minutes turning
frequently. Next, add two eggs to a pan and add boiling water to
cover, cook for 7 minutes. Once they’re ready add the eggs to cold
water for 1 minute, drain and then crack the eggs in several places
with a spoon and leave for 2 minutes before pealing. While they’re
cooking, prepare your desert by adding 1 large chopped banana to a
side dish, and drizzle the yogurt and honey over the top. Finally,
when the eggs and bacon are cooked through, cut the muffin in half
and toast until golden brown. Spread the butter on both cut sides
and then add the bacon, eggs and red sauce in between the two.
Nutrition Facts
Protein – 48.8g
Carbohydrates – 83.5g
Fat – 28.6g
Total kcals – 786.6 kcals
8. Tuna, Cheese & Onion Toasty
Ingredients
2 whole wheat slices bread
30g reduced fat cheddar cheese (sliced)
2 spring onions (finely sliced)
60g tuna (1 small tin)
2 handfuls fresh spinach leaves
1 medium tomato (sliced in half)
2 sprays 1 calorie pam oil
350ml apple juice
Sea salt and black cracked pepper
Preparation Method
For best results use a sandwich toaster. If you’re using a George
Foreman grill or sandwich toaster, pre-heat and spray each of the
grill plates with the oil spray and then add one slice of bread – this
ensures that the bread doesn’t stick. Add the tuna, cheese and
spring onions, then add the other slice of bread on top and toast for
around 5-7 minutes or until golden brown on the outside. While
you’re waiting, chop half a tomato into thin slices, add it to the side of
the serving plate along with the spinach leaves and season with the
sea salt and black cracked pepper. Serve together with the glass of
apple juice. Refreshing, nutritious, easy and delicious.
Nutrition Facts
Protein – 31.6g
Carbohydrates – 68.8g
Fat – 13.7g
Total kcals – 524.9 kcals
9. Very Berry Smoothie
Ingredients
250ml skimmed milk
150ml frozen natural yogurt
1 tbsp. honey
¼ cup strawberries
¼ cup frozen blueberries
¼ cup oats
¼ cup slithered almonds
Preparation Method
Blend all the above ingredients together for 30-60 seconds. This
recipe is simple, easy and perfect for those on the go.
Nutrition Facts
Protein – 37.6g
Carbohydrates – 81.3g
Fat – 52.9g
Total kcals – 951.7 kcals
10. Chocolate Banana-Split Smoothie
Ingredients
¼ cup crushed hazelnuts
2 medium bananas
300ml skimmed milk
150ml frozen natural yogurt
1 tbsp. Nutella or alternative
¼ cup oats
½ cup frozen blueberries
Preparation Method
Blend the above ingredients for 60-seconds until the mix is
completely smooth. Again, this is another recipe that can be
prepared and consumed within minutes, it’s delicious, nutrient dense
and carb fuelled to kick start your day.
Nutrition Facts
Protein – 36.4g
Carbohydrates – 115.9g
Fat – 69.9g
Total kcals – 1238.3 kcals
Chapter 3: Pre-Workout Menu
We’re told that breakfast is the most important meal of the day, but
when it’s training day, it’s the pre-workout meal that counts the most!
Your muscles need fuelling before an intense session and energy is
better utilised when it’s released slower, rather than quicker.
Therefore, an understanding of carbohydrates is essential, as they’re
the body’s main source of energy. Therefore, beans are such a
power-food and essential part of a Vegan diet, because they’re
packed with complex carbohydrates and protein. Simple
carbohydrates are mainly found in white foods such as white pasta,
white rice, white potatoes, white bread and so on. Simple carbs are
most beneficial post-exercise to refuel.
Complex carbs are vital prior to exercise, so whatever time of day
you plan to workout, ensure you’ve loaded up considerably. Complex
carbs consist of considerable amounts of fibre; therefore, they’re
digested at a much slower rate compared with simple carbs,
enabling a slow release of energy, which gives you sustainable fuel
throughout your workout.
Why no simple carbs before a workout? The truth is, simple carbs
don’t really serve a purpose prior to exercise, because they consist
of very little fibre and are made up of simple sugars, therefore,
they’re released into your bloodstream at a much faster rate. The
problem is, if you don’t use this energy right away, it’ll store as fat.
Not only that, your workouts will suffer because you won’t have
sufficient energy stores to fuel your workout.
Have you ever eaten vast amounts of white rice or pasta, and not felt
satisfied? This is because the glycogen is quickly converted to
glucose and releases into your bloodstream almost instantly. So,
you’ll feel an instant burst of energy, followed by a crash. However,
this is an advantage after exercise, because your body will crave fast
digesting sugars to replenish its energy stores – it’s like a magnet for
small amounts of simple sugars along with protein during this stage.
Protein is essential to building and repairing muscle tissue, but
research suggests that there’s no real need to eat excessive
amounts in meals prior to your workout, because the muscles can’t
absorb that much. Therefore, instead of protein being stored, it’ll be
released as unused energy and stored as body fat. Depending on
how much protein your body requires, it’d be a good idea to
consume a ¼ of the amount before working out and the remainder
afterwards.
Also, research has found that it’s more beneficial to eat 6-7 small
meals throughout the day, rather than 3 big meals, because our body
can only digest and store so much energy at a time. This is because
eating larger amounts results in your body being unable to store the
excessive energy, resulting in body fat. Therefore, if you consume 67 small meals throughout the day, your body will receive the
essential nutrients that it requires, and nothing goes to waste. Eating
less and more frequently, enables you to receive a steady flow of
energy throughout the entire day, instead of your levels rising quickly
and then crashing between 3 heavy intervals. This is why so many
people complain about being tired all the time, we get our energy
from our food, therefore, we must be smart about what we eat.
You’ve probably experienced this already, but what do you think
would happen if you didn’t eat sufficient amounts of complex carbs
before hitting the gym? Well, naturally, your body would look for
other sources of energy to compensate and I don’t mean bodyfat! In
the absence of sufficient fuel prior to exercise, naturally your body
would go into survival mode and break down muscle for energy,
which is a complete no-no. This results in exhaustion, mental fatigue
and low-mood, and it’s just not a place you want to be in
Many believe that you’ll burn fat on an empty stomach or by not
eating 3-4 hours prior to exercise, but it just isn’t the case. When we
exercise anaerobically, meaning short bouts of intense exercise, our
body utilises its carbohydrate sources first and studies show that
very little fat is actually utilised at all during anaerobic exercise.
Therefore, when glycogen (carbohydrates) stores are depleted, the
body tends to breakdown muscle tissue to compensate. With that
being said, some studies have shown that other types of anaerobic
exercise such as short bouts of sprinting, do burn considerable
amounts of fat. The best way to burn fat is by running long distance,
as the body tends to utilise the glycogen stores first and then approx.
30-40 minutes into exercise, your body begins to feed on fat stores.
11. Simple Pasta, Chicken & Greens
Ingredients
300g whole wheat pasta
50g chicken fillet (½ a fillet / skin and boneless)
¼ cup courgette (chopped into 0.5-inch slices)
½ tomato (chopped into small slices)
¼ tin of tomatoes (100g)
1 tbsp. tomato paste
3 sprays 1 calorie pam oil
2 tbsp. water
2 garlic cloves (finely sliced)
½ white onion (finely sliced)
1 tbsp. oregano seasoning
300ml water
Preparation Method
It’s best to prepare big batches and conceal in plastic containers
over 3-5 days or store in the freezer. They’re simple to prepare and
rich in complex carbohydrates to fuel your workout.
Pre-heat a medium frying pan over a medium heat, add the oil spray
and 2 tablespoons water and leave for 2 minutes. Add the white
onion and garlic and cook until the onions become translucent before
adding the chicken. Cook the chicken thoroughly and turn frequently
for 7-8 minutes, then add the tinned tomatoes, ½ a tomato, tomato
paste and sprinkle the oregano seasoning over the top. Turn the
heat low and cook for a further 10 minutes until the mix becomes
thicker – stirring frequently. While you’re waiting for the sauce to
thicken, add the pasta to a small pan, along with 300ml of boiling
water – boil on the hob over a medium heat for 12 minutes or until all
water has been absorbed. Once the pasta has cooked add to the
mix, stir and leave for a few minutes. If you’re going to consume right
away you can heat the courgette within the sauce, but if you’re going
to store it and consume later, just throw the whole mix along with the
raw courgette into a tub. You can re-heat in the microwave for 2
minutes, the courgette will be fine.
Nutrition Facts
Protein – 35.2g
Carbohydrates – 96.9g
Fat – 2.7g
Total kcals – 552.7 kcals
12. Sweet Potato, Tuna & Mixed Peppers
Ingredients
300g sweet potato (large potato)
100g mixed peppers (chopped)
1 tsp mustard
1 tsp sea salt & cracked pepper
¼ of a lemons juice
60g tuna (1 small tin in water)
Preparation Method
Pre-heat your oven to 220 degrees, fork the sweet potato several
times and pre-cook in the microwave for 10 minutes on high. Then
finish the cooking process in the oven for a further 15-20 minutes to
crisp. Meanwhile, in a small dish add the tuna, lemon juice, mustard
and salt and pepper seasoning and mix well. Once the potato is
ready, slice in half and add the tuna mix. Place on a serving dish
along with the freshly chopped peppers.
Nutrition Facts
Protein – 22.1g
Carbohydrates – 65.4g
Fat – 1.4g
Total kcals – 362.6 kcals
13. Jerk-Turkey, Rice & Greens
Ingredients
300g wholegrain rice
300ml water
100g broccoli (chopped)
50g turkey fillet (½ a fillet)
½ medium tomato (sliced)
50g salsa
1 tsp jerk seasoning
1 tsp basal
1 pinch of sea salt
2 sprays 1 calorie pam oil
Preparation Method
Again, with this recipe, it’d be wise to cook a big batch such as 9-10
servings and store in plastic containers to consume at work or when
on the go.
Add the wholegrain rice to a small pan along with 300ml of boiling
water, boil for 12 minutes over a medium heat until all water has
been absorbed – stir frequently. At the same time, pre-heat a small
frying pan over a medium heat and spray with the oil. Then, season
the turkey fillet with the jerk seasoning and cook for 10-12 minutes,
turning frequently. For the final 5-minutes, season the sliced tomato
with basal and add to the frying pan – flip frequently. Once
everything’s ready, place on a large serving dish and add the salsa
to taste.
Nutrition Facts
Protein – 26.6g
Carbohydrates – 82.3g
Fat – 4.3g
Total kcals – 474.3 kcals
14. Spicy Beans on Toast
Ingredients:
200g red kidney beans (tinned in water)
200g reduced salt & sugar baked beans
1 tsp jerk seasoning
2 slices wholegrain bread
Preparation Method
Start by washing the red kidney beans thoroughly to avoid any gas,
then add them to a medium sized pan along with the baked beans
and jerk seasoning. Cook on a low heat for 8-10 minutes – stirring
frequently. Toast the bread and top with the bean mix.
Very low in fat and high in fibre, just ensure to eat beans sparingly as
consuming them too often causes stomach irritation and bloating.
Nutrition Facts
Protein – 28.6g
Carbohydrates – 67.2g
Fat – 4.8g
Total kcals – 426.4 kcals
15. Whole Spicy Chicken Tortillas
Ingredients
100g chicken fillet
100g salsa
½ white onion (finely sliced)
100g mixed peppers (chopped)
1 tbsp. ketchup
1 tbsp. jerk seasoning
2 sprays 1 calorie pam oil
2 whole wheat tortillas
Preparation Method
This is one of my favourites, they taste so great you’d think it was a
cheat meal! Start by slicing the chicken into small chunks, add it to a
pre-heated frying pan along with the pam oil. Cook for 10 minutes or
until it turns golden brown and then add the onions and mixed
peppers and cook for a further 5-6 minutes before adding the jerk
seasoning and salsa. Turn the heat right down and cook for another
5 minutes then turn the heat off and leave to stand for 2 minutes.
Finally, put the tortillas in the microwave for 40 seconds on full
power, then add the chicken mix and wrap. Both delicious and
nutritious!
Nutrition Facts
Protein – 40.4g
Carbohydrates – 61.6g
Fat – 1.6g
Total kcals – 422.4 kcals
16. Jacket Potato with Beans & Greens
Ingredients
300g white potato
200g reduced salt & sugar baked beans
200g red kidney beans (½ a tin in water)
1 tsp jerk seasoning
200g spinach (fresh or frozen)
1 tbsp. tamari soy sauce
Preparation Method
Pre-heat the oven at 220 degrees. Fork the potato several times and
put in the microwave for 10 minutes on full power, then add them to
the oven and cook for a further 20 minutes to crisp. Wash the red
kidney beans thoroughly to avoid potential gas issues and then add
them to a small pan along with the baked beans and jerk seasoning.
Cook over a low heat for the final 10 minutes. If the spinach is
frozen, add to another small pan along with water and cook until the
boil over a medium heat. Once everything is ready, cut the jacket
potato down the middle and add the bean mix, then add the spinach
to the side on a serving dish and drizzle the soy sauce over to taste.
Nutrition Facts
Protein – 33.6g
Carbohydrates – 123.4g
3.1g
Total kcals – 655.9 kcals
17. Carb-Loader Smoothie
Ingredients
2 medium bananas
¼ cup oats
250ml skimmed milk
¼ cup slithered almonds
150ml frozen natural yogurt
¼ cup frozen blueberries
Preparation Method
Blend the above ingredients for approx. 1 minute or until completely
smooth. Beautiful taste and loaded with energy, this recipe is packed
full of complex carbs which is essential to fuel a tough gruelling
workout!
Nutrition Facts
Protein – 39.9g
Carbohydrates – 116.2g
Fat – 53.6g
Total kcals – 1106.8 kcals
18. Turkey & Garlic Wedges
Ingredients
300g white potato (cut into wedges / skin left on)
1 tbsp. olive oil
50g turkey fillet
½ tomato
200g garden peas
1 tsp garlic seasoning
1 tsp rosemary seasoning
1 tsp sea salt & cracked black pepper
2 sprays of 1 calorie pam oil
Preparation Method
Pre-heat the oven to 220 degrees. Drizzle the olive oil, sprinkle the
garlic, rosemary and salt and pepper seasoning over the wedges
and mix together. Put them in the microwave for 10 minutes on full
power and then put them in the oven for a further 20 minutes to
crisp. Then, pre-heat a frying pan, spray with the oil and add the
turkey – cook over a medium heat until cooked through. For the final
10 minutes, add the tomato to the pan cut side down and add the
garden peas to a small pan along with 300ml of water – cook over a
medium-high heat until the boil. Add a dab of tomato ketchup to the
wedges to bring out the flavour.
Nutrition Facts
Protein – 32.6g
Carbohydrates – 91.1g
Fat – 15.9g
Total kcals – 637.9 kcals
19. Turkey Burger
Ingredients
1 wholemeal burger bun
100g turkey fillet
½ white onion (finely sliced)
½ red tomato (chopped into slices)
2 handfuls lettuce
30g low fat cheese
2 sprays 1 calorie pam oil
1 tsp garlic seasoning
1 tsp jerk seasoning
1 tbsp. low fat mayonnaise
Preparation Method
Pre-heat the frying pan over a medium heat for 2 minutes, spray with
the oil, then, season the turkey fillet with the garlic and jerk and add
to the pan – cook for 15 minutes or until it becomes golden brown.
Once the turkey is done, turn the heat low and add the onion and
tomato, cook for a further 8-10 minutes or until the onions become
translucent. Once everything is ready, slice the bun in half and add
the turkey fillet, top with the cheese, mayonnaise, tomato slices,
onion and lettuce. Add the top half of the bun and enjoy!
Nutrition Facts
Protein – 47.1g
Carbohydrates – 42g
Fat – 19g
Total kcals – 527.4 kcals
20. Basa Fish & Sweet Potato Fries
Ingredients
300g sweet potato (skin left on / cut into French fries)
1 tbsp. olive oil
100g Basa fish fillet
100g frozen mixed vegetables
1 tsp sea salt & black cracked pepper
1 tsp garlic seasoning
1 tsp rosemary
Preparation Method
Pre-heat the oven to 220 degrees. Sprinkle the garlic, rosemary and
salt and pepper seasoning over the potato fries, along with the olive
oil and mix together with your hands. Microwave for 10 minutes on
full power and then add to the oven for a further 20 minutes to crisp
along with the Basa fillet. For the final 10 minutes, add the mixed
vegetables to a small pan along with water – cook over a medium
heat until the boil.
Nutrition Facts
Protein – 24.9g
Carbohydrates – 64.8g
Fat – 15.2g
Total kcals – 495.6 kcals
Chapter 4: Post-Workout Menu
The best time to indulge in fast digesting simple carbs is Immediately
after your workout, because only then is there a short window where
your muscles are like magnets for them. It’s thought that the best
thing to consume immediately after a workout is a protein shake with
some added simple sugars and then 45-60 minutes later, consume a
meal rich in simple carbs and protein, to replenish your energy
stores and repair the muscle tissues.
Consume the same amount of simple carbs in your post-workout
meal as the amount of complex carbs you had prior to working out.
So, for example, if you had 1 cup of whole wheat pasta prior to
working out, have 1 cup of white pasta after working out.
What happens is your body stores carbohydrates in the muscles in
the form of glycogen and breaks down and releases into the
bloodstream in the form of glucose (sugar). Depending on the type of
carbohydrate consumed, determines the speed of energy in which it
releases, replenishes energy stores and begins the repair process.
Therefore, on this occasion it’s okay to indulge in some simple
carbohydrates, in fact, it’s essential.
Refer to the carbohydrate requirement chart at the end of the book to
help you calculate how much you require if you’re struggling. Your
energy requirements determine how much carbohydrates, protein
and fat you require, so if you look at how much carbohydrates you’ll
need to consume overall, just subtract the amount of simple
carbohydrates the chart suggests, to calculate better how much
complex carbohydrates you’ll need to divide into your other meals
throughout the day.
Now let’s look at some of the best post-workout recipes to nourish
and replenish your muscles after a tough grind at the gym.
21. Fresh Salmon & Garlic Rice
Ingredients
200g white rice
400ml water
1 tbsp. olive oil
2 garlic cloves
1 tsp low fat butter
1 pinch of sea salt and cracked black pepper
100g salmon fillet
100g frozen mixed vegetables
1 wholemeal roll
1 tsp rosemary seasoning
Preparation Method
Pre-heat your frying pan for 2-minutes over a low-medium heat. Add
the olive oil along with the garlic, rosemary and tsp of butter and fry
until the garlic liquefies, then add the salmon and sprinkle with the
salt and pepper seasoning – cook for 17-20 mins or until cooked
through. For the final 10 minutes, add the frozen mixed vegetables
and water to a pan and cook to the boil over a medium-high heat.
Finally, add to another pan; the white rice and 400ml water and boil
over a medium heat for 10 minutes or until all the water has been
absorbed. Once everything is ready, drain the vegetables, add
everything to a serving dish and drizzle the juices from the salmon
and garlic oil over the rice and vegetables.
Nutrition Facts
Protein – 41.9g
Carbohydrates – 89.8g
Fat – 28.3g
Total Kcals – 781.5 kcals
22. Garlic Chicken & Pasta in Tomato Sauce
Ingredients
200g white pasta
400ml water
½ tomato (chopped into small pieces)
1 tsp tomato paste
2 garlic cloves (finely sliced)
1 tbsp. olive oil
100g chicken fillet (cut into small chunks)
100g broccoli
½ white onion (finely sliced)
100g tinned tomatoes (¼ of tin)
1 tsp tomato paste
1 tsp oregano
Preparation Method
Pre-heat a frying pan for 2 mins with olive oil and then add the
onions and garlic – cook on a low heat until the onions turn
translucent. Then add the chicken, turn the heat to medium and cook
for 8-10 minutes or until golden brown. Once the chicken is cooked
through, turn the heat back down low and add the tomato, tinned
tomatoes, tomato paste and oregano seasoning and cook for a
further 10 minutes – stirring occasionally. While you’re waiting for the
sauce to finish, in another pan, add the pasta and 400ml boiling
water – cook for 10-12 minutes over a medium heat or until all water
has been absorbed. Finally, put the broccoli in the microwave for 1.5
minutes on full power and then add to the pasta and chicken in
tomato sauce.
Nutrition Facts
Protein – 45.5g
Carbohydrates – 72.5g
Fat – 16.5g
Total kcals – 620.5 kcals
23. Tuna, Cheese & Spring Onion Toasty
Ingredients
2 slices white bread
30g low fat cheddar cheese
60g tuna (small tin)
2 spring onions (chopped)
100g mixed peppers
100g broccoli
1 tbsp. tamari soy sauce
2 sprays 1 calorie pam oil
Preparation Method
For best results, use a sandwich toasty, using a George Foreman
grill is great too. First, pre-heat the grill for 2 minutes and then spray
the grill plates with the oil which stops the bread from sticking. Add 1
slice of bread and add the tuna, cheese and spring onions, then add
the other slice of bread on top and grill – cook for 7-8 minutes or until
the outside of the bread turns golden brown. While you’re waiting for
that to grill, put the broccoli in the microwave for 1.5 minutes then
drizzle with the soy sauce for flavour.
Nutrition Facts
Protein – 34.9g
Carbohydrates – 38.9g
Fat – 13.7g
Total kcals – 418.5 kcals
24. Sweet Chicken Tortillas
Ingredients
2 white tortillas
½ white onion (finely sliced)
1 red pepper (chopped)
1 tbsp. olive oil
2 garlic cloves (finely sliced)
100g salsa
100g chicken fillet (cut into thick pieces)
1 tbsp. jerk seasoning
¼ of a lemons juice
Preparation Method
Start by slicing the chicken into small chunks, add to a pre-heated
frying pan along with the oil spray and lemon juice. Cook for 10minutes or until it turns golden brown and then add the onions and
mixed peppers and cook for a further 5-6 minutes before adding the
jerk seasoning and salsa. Turn the heat right down and cook for
another 5-minutes then turn the heat off and leave to stand for 2minutes. Finally, put the tortillas in the microwave for 40 seconds on
full power, then add the chicken mix and wrap. Both delicious and
nutritious!
Nutrition Facts
Protein – 36.3g
Carbohydrates – 325g
Fat – 16.6g
Total kcals – 434.6 kcals
25. Garlic-Turkey & Roast Potatoes
Ingredients
300g white potatoes (quartered, with skin on)
1 tbsp. olive oil
100g turkey fillet
100g frozen mixed vegetables
50g salsa
1 tsp sea salt & cracked black pepper
1 tsp garlic seasoning
1 tsp rosemary seasoning
Preparation Method
Pre-heat your oven at 220 degrees, drizzle the olive oil over the
potatoes and season with the garlic, rosemary and salt and pepper
seasoning – mix together with your hands. Put them in the
microwave for 10 minutes on full power and then finish them off in
the oven for 20 minutes or until crisp. For the final 15-17 mins, grill
the turkey on a George Foreman grill or grill pan on a medium heat.
For the final 10 minutes, boil the vegetables on a medium heat until
the boil. Serve with the salsa on the side to taste.
Nutrition Facts
Protein – 40.9g
Carbohydrates – 71.4g
Fat – 14.6g
Total kcals – 580.6 kcals
26. Chicken Curry with Rice
Ingredients
1 chicken stock cube
500ml water
1 tbsp. water
3 sprays 1 calorie pam oil
100g chicken fillet (chopped)
200g tinned tomatoes
1 tbsp. tomato paste
½ white onion (finely sliced)
½ a lemons juice
1 tbsp. natural yogurt
200g white rice
300ml water
1 tsp garlic seasoning
1 tsp coriander
1 tbsp. garam masala
Preparation Method
Pre-heat your frying pan over a low-medium heat for 2 mins, then
add the oil spray, 1 tbsp. water, onion and garlic seasoning and cook
until the onions turn translucent. Then add the chicken and cook for
15-minutes or until it’s cooked through. Next, turn the heat down low
and add the tinned tomatoes, tomato paste along with the garam
masala seasoning. Cook for 5 minutes – stirring frequently. While
you’re waiting, prepare your chicken stock by adding 500ml of boiling
water to the stock cube. Turn the heat back to medium and then
pour in the stock a little at a time, just covering the mix – allow the
mix to thicken a little before adding more and stir frequently. Take
your time with this part of the process because the sauce is what
makes the dish, this should take around 15-20 minutes to thicken
into curry sauce. Once the sauce is to your desired thickness, turn
the heat down low and add the lemon juice along with the tbsp. of
natural yogurt – let it simmer for 10-minutes. While the sauce is
simmering add the rice to another pan along with 300ml of boiling
water – cook on a medium-high heat for 10-12 mins or until all the
water has been absorbed. Once the curry mix is ready, let it stand for
2-minutes before stirring and serve right away along with the rice on
the side.
Nutrition Facts
Protein – 41.9g
Carbohydrates – 76g
Fat – 4.3g
Total kcals – 510.3 kcals
27. Tuna Noodles
Ingredients
1 packet low fat super noodles
Water for noodles
60g tuna (1 small tin)
1 medium wholemeal roll
100g broccoli
1 tbsp. tamari soy sauce
Preparation Method
This is another one of my favourites, it’s a simple yet delicious dish,
to replenish your glycogen stores which can be prepared in minutes.
Try to ensure that the noodles you buy, are ‘low fat,’ as the cheaper
brands contain lots of saturated fats that your body cannot use which
of course, will store as unwanted fat. Prepare the flavoured noodles
according to the packaging and add the tuna and soy sauce to it in a
serving bowl and mix well. For the side dish, steam the broccoli in
the microwave for 1.5-minutes on high. Serve with 1 medium
wholemeal roll.
Nutrition Facts
Protein – 42.2g
Carbohydrates – 109.8g
Fat – 4.1g
Total kcals – 644.9 kcals
28. Tuna Peanut Butter Bagel
Ingredients
1 white bagel
2 tbsp. peanut butter
60g tuna (1 small tin)
100g broccoli
Preparation Method
Another simple, quick and easy delicious dish. Simply slice your
bagel in half and toast until golden brown, spread 1 tbsp. peanut
butter to each side and add the tuna in between both slices. Steam
the broccoli in the microwave on full power for 10 minutes for the
side dish. Job done, enjoy!!
Nutrition Facts
Protein – 36.7g
Carbohydrates – 53.8g
Fat – 22g
Total kcals – 560 kcals
29. Jerk-Turkey & Potato Bites
Ingredients
300g white potato (cut into 0.5-inch slices)
1 tbsp. olive oil
200g frozen garden peas
100g turkey fillet
50g salsa
1 tsp jerk seasoning
1 tsp garlic seasoning
1 tsp rosemary
1 tsp sea salt & cracked black pepper
Preparation Method
Pre-heat the oven to 220 degrees. Drizzle the olive oil over the
potatoes along with the garlic, rosemary and salt & pepper
seasoning and mix together with your hands. Put them in the
microwave for 10 minutes on full power and then continue cooking
them in the oven for a further 20 minutes or until crisp. For the final
15 minutes, add the jerk seasoning to the turkey fillet and cook on
your George Foreman grill or grill pan on a low-medium heat or until
cooked through. Finally, add your peas to a separate pan along with
cold water and cook for 8-10 minutes or until the boil over a mediumhigh heat. Once everything is ready, add to a large serving plate
along with the salsa to taste.
Nutrition Facts
Protein – 49.5g
Carbohydrates – 96g
Fat – 14.9g
Total kcals – 716.1 kcals
30. Chick Pea Curry
Ingredients
200g white rice
200g chick peas (tinned in water)
200g green lentils (tinned in water)
100g tinned tomatoes (¼ of tin)
1 chicken stock cube
½ a lemons juice
½ white onion (finely sliced)
2 sprays 1 calorie pam oil
450ml water for lentils & chick peas
400ml water for rice
1 tsp garlic seasoning
1 tsp coriander
1 tbsp. garam masala
1 pinch sea salt & cracked black pepper
Preparation Method
This recipe takes a little longer to prepare but is well worth the wait.
When eating beans and lentils, it’s always best if you soak them over
night to eliminate any gas and bloat problems. Start by heating a
large frying pan over a low-medium heat for 2-minutes, before
adding the 1 calorie oil spray and onion along with the garlic
seasoning and cook until the onions turn translucent. Then, add the
chick peas and green lentils and cook for 2-3-minutes. While they’re
heating up, prepare the chicken stock by adding 450ml boiling water
and the garam masala to the stock cube. Add a little stock to the pan
at a time, just covering the mix. Turn the heat up high until the boil
and then turn it back low again and simmer until all the water has
been absorbed. Once the beans and lentils have absorbed the stock,
it’s time to add the tinned tomatoes, lemons juice, coriander and salt
and pepper seasoning and continue to simmer for another 10
minutes on a very low heat – stirring occasionally. For the final 10
minutes, add the rice to a separate pan along with 400ml boiling
water and boil for 10-12 minutes on a medium heat or until all water
has been absorbed.
Nutrition Facts
Protein – 35.5g
Carbohydrates – 147.3g
Fat – 13.3g
Total kcals – 850.9 kcals
Chapter 5: Immediately Post Workout Menu
Although no evidence suggests that consuming a protein shake
immediately after a workout is more effective than consuming a solid
meal, the theory is, if you blend foods, the body will digest and
absorb them into the bloodstream to feed your muscles a lot quicker,
as the digestion process is significantly faster.
We’ve all been told how important it is to eat something high in
protein within 20-30 minutes of working out, but why? Well, when
you’re exercising your muscles, you’re actually breaking down
muscle tissue, so contrary to belief, you don’t grow in the gym. You
grow when you rest and the main ingredient that helps repair and
grow muscles, is protein.
Whey protein is the most easily absorbed and ingested to repair and
build new muscle tissue, but if you don’t believe in supplements,
there are some organic recipes to try down below that can be just as
effective, especially if on a budget.
Also, with your immediate post-workout shake, add some simple
carbs as they’re digested quickly, they prevent your body from
breaking down its own muscle tissue, and encourage muscle
synthesis. It doesn’t have to be a shake, just as long as the food you
consume can be quickly digested. Avoid any type of casein protein
powder, or anything that contains slow release proteins, because
they won’t be as effective.
31. Boiled Eggs & Co
Ingredients
2 large eggs
1 slice white bread
1 tbsp. strawberry jam
1 medium apple
When eating on a budget, there’s really no need to buy protein
powders. They’re thought to be more convenient as they’re powder
form and believed to be easier to digest and absorb by the muscles,
but research has proven that protein powders are no more affective
than whole foods.
Preparation Method
To make the perfect boiled eggs, simply add to a small pan along
with boiling water to cover them and cook over a medium-high heat
for 7-minutes. Once the eggs are done, put them in cold water to
cool for a minute, drain and then crack the egg several times – leave
for 2 minutes and then peel. Cut the eggs in half and leave to one
side. Toast the slice of bread until golden brown and then spread the
jam on top and serve with an apple. Replenish and enjoy!
Nutrition Facts
Protein – 19.4g
Carbohydrates – 42g
Fat – 16.3g
Total kcals – 392.3 kcals
32. Nutty Orange Juice Smoothie
Ingredients
1 large banana
300ml orange juice
150ml frozen natural yogurt
¼ cup oats
¼ cup slithered almonds
¼ cup blueberries
If you prefer your post-workout meal to be in liquid form, then this is
perfect, as you can take it with you pre-made in your shaker. Simply
blend the above ingredients prior to your workout and keep chilled in
the fridge before consuming. Protein-packed, delicious, organic and
perfect to replenish.
Nutrition Facts
Protein – 32.4g
Carbohydrates – 113.5g
Fat – 53.7g
Total kcals – 1066.9 kcals
33. Peanut Butter Jelly & Tuna
Ingredients
2 slices white bread
1 tbsp. peanut butter
1 tbsp. strawberry jam
60g tuna (1 small tin)
2 sprays 1 calorie pam oil
Another simple, yet affective and cheap recipe designed to replenish
your energy levels and deliver organic protein and simple sugars to
your exhausted muscles.
Preparation Method
For best results, use a sandwich toasty or George Foreman grill.
Start by heating your desired appliance for 2 minutes and then
spraying the grill plates with the oil. Spread the peanut butter on 1
slice of the bread and spread the jam on the other slice. Add the
tuna in between both slices and toast until golden brown on the
outside.
Nutrition Facts
Protein – 24.7g
Carbohydrates – 37g
Fat – 12.2g
Total kcals – 356.6 kcals
34. Raw Egg Smoothie
Ingredients
2 large eggs
250ml skimmed milk
1 medium banana
1 tbsp. peanut butter
150ml frozen natural yogurt
1 tbsp. honey
Although this next recipe may not sound appealing on paper, it’s very
effective, old-school and inexpensive.
Preparation Method
For best results, blend the above ingredients following your workout
and consume immediately. Drink sparingly.
Nutrition Facts
Protein – 39.4g
Carbohydrates – 61g
Fat – 33g
Total kcals – 698.6 kcals
35. Peanut Butter Bagel & Eggs
Ingredients
1 white bagel
2 tbsp. peanut butter
2 large eggs
100g broccoli
250ml apple juice
Preparation Method
In a small pan, add the eggs along with boiling water and boil for 7minutes. Then, empty the boiling water and add cold water to cool
the eggs for 1-minute. Drain, then crack the eggs several times and
wait 2-minutes before peeling them – cut them in half and leave to
one side. Cut the bagel in half and toast until golden brown. Spread
the peanut butter over both slices. Steam the broccoli in the
microwave for 1.5 minutes and serve with the apple juice. Simple,
delicious and nutritious!
Nutrition Facts
Protein – 38.6g
Carbohydrates – 82g
Fat – 36.6g
Total kcals – 811.8 kcals
Chapter 6: Before Bed Menu
For years now, we’ve been advised not to eat at night, anything after
8pm will cause weight gain, right? Wrong! This may apply to those
who are sedentary and lead an unhealthy lifestyle, but for those who
are physically active and exercise at least 3 days per week,
specifically towards the end of the day, missing out on an important
night time snack may inhibit your chances of muscle growth.
Studies show that to maximise protein synthesis, it’s a better idea to
eat small meals every 2-3 hours, rather than 3 big meals. This is
because when we consume bigger meals, most of the nutrients go to
waste and as the body cannot utilise the excess energy, it stores as
fat. This is the case also, when trying to consume too much protein
at any one meal sitting. If you’ve ever experienced bad gas after
consuming vast amounts of meat or protein shakes, this likely
indicates that your body cannot handle the amount and results in
temporary bloating.
So, if studies show that eating several small meals throughout the
day facilitate muscle growth, why stop at night? The don’t eat after
8pm theory may appear true at first sight, as the more time you have
throughout the day, the more time you have to burn the extra
calories, but again, this doesn’t necessarily mean you won’t utilise
the nutrients you consume right before bed. Naturally, eating at night
for the average sedentary individual, can cause high insulin levels,
which then instead of helping you burn fat, causes you to store it. But
this isn’t the case for people who regularly exercise. Studies
revealed that people who exercised 3 times per week and indulged
in bed time snacks, showed no direct increase in their insulin levels.
The most important aspect to look at when you’re snacking at night,
is what you’re snacking on, rather than at what time.
So, what’s the best snacks to consume before bed to promote
growth? Well, generally we’re asleep for 6-8 hours per night, so we
require foods that’ll digest protein slowly to feed our muscles and aid
in recovery. Typically, casein protein powder is the preferred choice
amongst most Professional Bodybuilders and Sports Athletes, as it’s
released from the stomach, broken down and absorbed into the
bloodstream at a much slower rate than whey protein. Casein can be
found in milk and cheese, especially cottage cheese, and that’s why
they’re some of the best sources of slow release protein to consume
before bed.
There’re so many added benefits to consuming a slow-release, high
protein snack before bed. Studies show that by doing so, it helps you
to lose weight, boosts your metabolism and promotes sleep, as it
promotes the amino acid Tryptophan, which we cannot produce
naturally.
36. Bedtime Smoothie
Ingredients
100g cottage cheese
250ml skimmed milk
1 tbsp. honey
1 medium banana
¼ cup oats
¼ cup frozen blueberries
Preparation Method
Blend the above ingredients for 1-minute or until the mix is
completely smooth. This recipe is very low in fat and is packed full of
protein and complex carbohydrates to fuel your muscles throughout
the night… not to mention it tastes great too!!
Nutrition Facts
Protein – 25.1g
Carbohydrates – 81.1g
Fat – 3.8g
Total kcals – 459 kcals
37. Cottage Cheese & Co
Ingredients
200g cottage cheese
100g frozen mixed vegetables
1 slice wholegrain bread
1 tbsp. honey
Preparation Method
Add the frozen vegetables to a pan and fill with water and cook over
a medium-heat until the boil. Drain and add to a serving plate.
Vegetables contain lots of fibre and very little calories, so you can
eat as much as you want without worrying about gaining weight late
at night. Honey is sweet, contains antioxidant properties and when
eaten right before bed, it signals that you’re ready for sleep. Toast
the slice of bread and spread with the honey. Cottage cheese is one
of the best foods to consume at night, due to the slow release of
protein. Add the cottage cheese to the serving plate along with the
other ingredients, consume within an hour or so before bed and
you’ll be sure to keep your muscles well-nourished throughout the
night.
Nutrition Facts
Protein – 29.7g
Carbohydrates – 39.7g
Fat – 3.7g
Total kcals – 310.9 kcals
38. Granola & Sweets
Ingredients
½ cup plain granola
175ml skimmed milk
1 tbsp. natural yogurt
1 tbsp. honey
1 medium banana (chopped)
¼ cup blueberries
Preparation Method
This recipe is quite high in carbohydrates and is best consumed after
a late-night workout, as it contains some simple sugars along with
complex sugars in the form of fibre, which keeps your body
sufficiently fed throughout the night. In a large serving bowl, add the
granola, milk and top with the yogurt and drizzle the honey on top.
On a small side plate, add the chopped banana and blueberries and
enjoy.
Nutrition Facts
Protein – 18.2g
Carbohydrates – 125.8g
Fat – 13.9g
Total kcals – 701.1 kcals
39. Peanut Butter ‘n’ Cheese Bagel with Blueberry
Yogurt
Ingredients
1 wholegrain bagel
2 tbsp. low fat cheese spread
1 tbsp. peanut butter
100g natural yogurt
1 tsp honey
¼ cup blueberries
This is one of my personal favourites prior to hitting the sack. It’s
flavoursome, cures night-time sugar and salt cravings, keeps you
feeling full and satiated along with keeping your muscles wellnourished throughout the night.
Preparation Method
Slice the bagel in half, I personally enjoy the bagel as it is when
adding the cheese spread, but if you prefer to toast it that’s fine too.
Add the cheese spread to the one half of the bagel and the peanut
butter to the other half. On a separate side plate, add the
blueberries, top with the yogurt and drizzle the honey on top.
Nutrition Facts
Protein – 22.4g
Carbohydrates – 59.5g
Fat – 21.5g
Total kcals – 521.1 kcals
40. Vegetable Omelette with a side of Milk
Ingredients
200ml skimmed milk
2 sprays 1 calorie oil
2 large eggs
1 tbsp. grated cheese
1 tbsp. skimmed milk
200g frozen mixed vegetables – raw
Preparation Method
Frozen mixed-vegetables are much cheaper than fresh and
especially organic which are the preferred choice. You can either
allow the serving of mixed-vegetables to thaw beforehand or boil
them prior to adding to the omelette. I personally prefer to boil them
for 10-minutes beforehand, because it cuts the cooking process in
half compared with standard methods.
In a small pan, add the frozen vegetables along with cool water and
cook over a medium-high heat until the boil. Drain and mash down a
little to remove excess water and chop into small chunks. Then, preheat a medium sized frying pan over a medium heat. Add the two
eggs along with the tbsp. of milk to a small bowl and mix well. Spray
the oil in the pan before pouring in the mixed veg, along with the
eggs. Cook for 1-2 minutes until the egg is no longer liquid form.
Keep a close watch on the bottom of the pan, to ensure it doesn’t
burn. Once the bottom has cooked through, using a spatula flip the
egg and cook for a further 1-1.5 minutes. Turn the heat off and
immediately add the tbsp of grated cheese, fold the omelette in half
and leave to stand for 1-minute. Serve with a cold glass of milk and
enjoy.
Nutrition Facts
Protein – 28.2g
Carbohydrates – 18.8g
Fat – 16.6g
Total kcals – 337.4 kcals
Chapter 7: Healthy Desert Menu
Just because you’re trying to build muscle, it doesn’t mean you can’t
treat yourself and give in to sugar cravings now and again. I’ve
created some of the most delicious and flavoursome low-calorie
deserts below, for you to include into your new diet to keep you
sane. The protein oat & berry bars are a personal favourite of mine,
as they can be consumed to supplement a meal, before or after a
workout to energise or replenish and they’re loaded with protein and
very little fat.
The trick is to eat as fresh as possible, try to experiment with organic
foods, it’s all about knowing what’s a good substitute! Honey’s a
beautiful substitute for table sugar and has way less calories. Also,
preparing deserts yourself, you’re eliminating the additives that food
industry’s use to make their products last. Here are a few of my high
protein deserts, that I personally indulge in when I experience mad
sugar cravings. Enjoy!
41. Frozen Strawberry Greek Yogurt
Ingredients
200g frozen Greek yogurt
½ fresh strawberries (chopped)
2 tbsp. hazelnuts (crushed)
1 tbsp. honey
Preparation Method
This is a simple and delicious desert recipe, loaded with healthy
nutrients. It’s relatively low in calories and packed full of protein.
Simply add the frozen Greek yogurt to a large serving bowl, along
with the crushed hazelnuts and strawberries and drizzle the honey
on top.
Nutrition Facts
Protein – 22.4g
Carbohydrates – 36.7g
Fat – 27.6g
Total kcals – 484.8 kcals
42. DIY Protein Bars (8 servings)
Ingredients:
Dry Mix
2 cups oats
3 scoops whey protein
¼ cup slithered almonds
¼ cup dried cranberries
1 tbsp. cinnamon
Wet Mix
¼ cup honey
¼ cup peanut butter
¼ cup almond milk
¼ cup apple sauce
1 tsp vanilla extract
¼ cup (100g) dark chocolate (>70% dark cocoa is preferred)
Preparation Method
In hindsight, you may agree that there’re many ingredients to
purchase above, but as they’re mainly specific to this recipe, they
can be stored and used to create several batches.
In this recipe you’ll learn how to create your own protein bars and not
only are they delicious as a desert, they can also be used as a meal
replacement. These bars will last up to 5 days in the fridge, they’re
an awesome addition to your lunch box and ideal for those on the
go.
Start by placing the wet mix into the microwave on full power for 30
seconds, or until the mix turns thick and creamy. Once the mix has
the correct consistency, simply pour over the dry mix and mix well for
2-3 minutes with a fork. The final process is to get a plastic
tub/container, approx. 8x8, layer the bottom with wax paper and
spray lightly with the oil. Add the mix to the container and push down
with a spatula to create a flat surface. Place in the fridge for 2-3
hours. Finally, cut the bar into 8 separate pieces and snack on them
over a 5-day-period.
Nutrition Facts
Protein – 155.4g / 19.4g per serving
Carbohydrates – 367.5g / 45.9g per serving
Fat – 158g / 19.7g per serving
Total kcals – 3513.6 kcals / 439.2 kcals per
serving
43. Red Berry Milkshake
Ingredients
200ml skimmed milk
100g frozen Greek yogurt
¼ cup strawberries
¼ cup raspberries
2 tbsp. slithered almonds
1 medium banana
Preparation Method
Another flavoursome and nutrient-dense milkshake to cure your
sugar cravings. Simply blend all the above ingredients until
completely smooth and enjoy!
Nutrition Facts
Protein – 25.8g
Carbohydrates – 57.6g
Fat – 22.6g
Total kcals – 537 kcals
44. Peanut Butter Chocolate Sandwich
Ingredients
2 slices wholegrain bread
1 tbsp. peanut butter
1 tbsp. Nutella or alternative
1 medium banana (chopped)
Preparation Method
Another personal favourite, this recipe tastes great, it’s high in
protein, low in calories and simple to make. To prepare, simply
spread the peanut butter on 1 slice of bread and spread the Nutella
on the other slice. Add the chopped banana in between both slices,
spray the grill plates with oil and place inside your George Foreman
grill or sandwich toasty until golden brown.
Nutrition Facts
Protein – 12.4g
Carbohydrates – 63.3g
Fat – 18g
Total kcals – 464.8 kcals
45. Chocolate Orange Mousse
Ingredients
3 tsp black and greens dark cocoa powder
½ avocado
½ cup ice
¼ cup water
¼ cup slithered almonds (crushed)
1 tsp orange rind
Preparation Method
Blend the above ingredients and then add the ice, blend once more.
If you aren’t going to consume immediately, there’s no need to add
the ice, simply place in the fridge in a desert bowl for later
consumption. Sprinkle 1 tsp of crushed almonds over the top for the
finishing touch and enjoy!
Nutrition Facts
Protein – 22.4g
Carbohydrates – 23.8g
Fat – 53.6g
Total kcals – 667.2 kcals
Chapter 8: Non-Training Day Menu
If it’s a none training day, try to keep your diet relatively clean by
consuming only moderate amounts of complex carbohydrates along
with lean proteins and plenty of fruit and veg, rich in fibre and low in
sugar. Too often people continue to consume the same amount of
food and portions sizes as they would if it was a training day. Your
body will have no use for the excessive energy, eating the same
amount of carbohydrates will store as glycogen, but don’t forget if
you don’t use that energy, it’ll still get released into the bloodstream
as glucose and store as fat.
So, how much should you eat on a non-training day? Well below,
you should’ve calculated your energy requirements, by multiplying
your PAL by your BMR. All you need to do in this instance, is when
looking at the PAL table to work out your activity level, simply
calculate it as sedentary or just slightly lower than your PAL if you
have a strenuous job. Then, simply multiply it again by the BMR.
Calculate how much you need from each of the major
macronutrients and use those energy requirements for your “rest” or
“non-training” days.
Eating on rest days doesn’t necessarily have to be boring, you’ve
just got to experiment with healthy foods that contain very little sugar
and that are low in complex carbs, along with the right amount of
protein. Be careful with how much fruit you consume also, as some
fruits contain quite a lot of sugar in the form of fructose. The best
fruits to consume that have the lowest sugar count, are kiwis,
raspberries, blackberries, strawberries, cranberries, olives, rhubarb,
and avocados.
46. Simple-Rice, Chicken & Courgette
Ingredients
200g wholegrain rice
400ml water
100g chicken fillet (chopped)
¼ cup courgette (chopped)
50g salsa
¼ of a lemons juice
1 tbsp. jerk seasoning
Preparation Method
Add the rice and 400ml boiling water to a medium sized pan and
cook over a medium heat for 12-15-minutes or until all water has
been absorbed. Simultaneously, pre-heat your grill pan over a
medium heat, season the chicken with the jerk and lemon juice and
add to the pan – cook for 15-minutes or until cooked through. The
final part is simple, put the chopped courgette in the microwave on
full power for 1.5 minutes. Simple, flavoursome, nutritious and
relatively fat-free.
Nutrition Facts
Protein – 37.3g
Carbohydrates – 51.3g
Fat – 1.9g
Total kcals – 371.5 kcals
47. Scrambled Eggs & Peanut Butter on Toast with
Greens
Ingredients
1 wholegrain slice bread
2 large eggs
1 tbsp. skimmed milk
1 tbsp. peanut butter
1 apple (chopped)
250ml cranberry juice
100g broccoli
1 pinch parsley seasoning
1 pinch sea salt & cracked black pepper
Preparation Method
In a microwavable jug, add the 2 eggs, the tbsp. milk, parsley and
salt & pepper seasoning and mix well for 1-minute. Put the egg mix
in the microwave for 1-2 minutes on full power, mixing-well with a
fork every 30 seconds. Toast the slice of wholegrain bread until
golden brown and spread with peanut butter. Finally, place the
broccoli in the microwave for 1.5 minutes. Consume with a glass of
refreshing cranberry juice along with the chopped apple on the side.
Nutrition Facts
Protein – 27.9g
Carbohydrates – 67.1g
Fat – 27.2g
Total kcals – 624.8 kcals
48. Energise-Me Smoothie
Ingredients
100g natural cottage cheese
1 tbsp. honey
250ml skimmed milk
100g frozen natural yogurt
1 medium banana
¼ cup frozen blueberries
Preparation Method
Simple, inexpensive, quick and easy, this recipe tastes delicious and
provides a hefty dose of complex carbs, and protein to boost energy
levels. Simply blend the above ingredients for 1-minute or until the
mix becomes smooth. Best times to consume would be pre-workout
or before bed.
Nutrition Facts
Protein – 26.8g
Carbohydrates – 65.7g
Fat – 5.2g
Total kcals – 416.8 kcals
49. Sweet Potato Avocado & Basa Fish with Mixed-Veg
Ingredients
200g sweet potatoes
½ large avocado – ripened
1 tsp sea salt and cracked black pepper
100g frozen mixed vegetables
100g frozen Basa fish fillet
50g salsa
¼ of a lemon
1 tsp parsley
Preparation Method
Pre-heat the oven to 220 degrees. Fork the sweet potato several
times and place in the microwave for 5-minutes on full power. Then,
place the Basa fish onto a bed of foil, sprinkle over the parsley and
add the lemon – wrap well. Once the potatoes are ready to go in the
oven, add them along with the Basa fish and continue to cook for 2025-minutes. For the final 10-minutes of the cooking process, add the
frozen vegetables to a small pan along with cold water and boil for
10-minutes over a medium-high heat or until the boil. Once
everything is ready, cut the sweet potato in half, spread the avocado
and sprinkle over the salt and pepper seasoning. Drain the
vegetables and add to the plate along with the salsa to taste.
Nutrition Facts
Protein – 22.6g
Carbohydrates – 42.7g
Fat – 9g
Total kcals – 342.2 kcals
50. Bed of Avocado with a side of Milk
Ingredients
Fresh 6-inch granary baguette
1 whole avocado (ripened)
1 tsp sea salt and black cracked pepper
1 medium tomato (sliced)
250ml skimmed milk
Preparation Method
The final recipe is a refreshing and delicious snack, low in calories,
high in fibre and protein. Simply cut the baguette in half and spread
the ripened avocado on both sides, then, add the sliced tomatoes on
both halves and sprinkle with the salt & pepper seasoning.
To complement this recipe and increase the protein count, consume
with a cold glass of skimmed milk. Enjoy.
Nutrition Facts
Protein – 22.6g
Carbohydrates – 51.9g
Fat – 16.1g
Total kcals – 442.9 kcals
Chapter 9: How to Calculate Your Energy
Needs
Next, you need to work out your energy needs using the following formula:
Energy requirements = BMR (basal metabolic rate) + PAL (physical
activity level).
BMR (basal metabolic rate)
BMR is the minimum calorie needs and energy an individual requires in
order to sustain life while at rest and to maintain your body’s normal
function. In an individual that’s sedentary, BMR can make up to 75% of
your overall energy requirements. It’s largely determined by the amount of
lean muscle tissue that the individual possesses. The leaner the individual,
the higher their BMR is likely to be. You can see now why it’s so vital to
maintain as much muscle as possible, to ensure you maintain a sufficient
BMR. People who follow diets that consist of extreme starvation for the
“quick fix,” often lose a lot of muscle, for obvious reasons. Therefore, your
BMI would drop also, causing a lower kcal requirement. People that follow
extreme diets often experience an unexpected weight increase once they
return to their normal eating habits, as they forget to account for a reduced
BMR from the amount of lean muscle tissue lost.
To estimate your BMR, all you need is your bodyweight in Kg or lbs. The
Schofield method is a very effective method used to estimate the BMR in
kcals for the average man and woman. An individual’s age, weight and
gender, are all considered in the equations, they’re very accurate for the
average adult, but they don’t consider an individual’s body composition.
Therefore, an individual’s kcal needs may be underestimated if they’re very
lean and muscular and in turn, overestimate the kcal needs of an obese
individual.
To calculate your BMR use the table below:
BMR (kcal/day)
Age
BMR Male
BMR Female
10-17 years
17.7 x W + 657
13.4 x W + 692
18-29 years
15.1 x W + 692
14.8 x W + 487
30-59 years
11.5 x W + 873
8.3 x W + 846
60-74 years
11.9 x W + 700
9.2 x W + 687
W = weight in kg
This gives you an approx. figure for how many kcals an individual use’s in
a 24-hr period.
To convert stone to kg multiply weight in stone by 14 and divide by 2.2.
To convert body weight from lbs to kg divide weight in lbs by 2.2.
So, if we calculate Jane’s BMR the calculation would be as follows:
Jane is a 43-year-old female and she weighs 88.9 kg.
8.3 x 88.9 (kg) + 846 = 1584
Physical activity level table
Lifestyle
Occupation
PAL
Sedentary
Desk job, no exercise, little
energy expenditure.
< 1.2
Lightly active
20-30 minutes of exercise up
to 3 days per week.
Moderately active
Active lifestyle and exercise
up to 4-5 days per week.
Very active
Sport specific training
intensely for 5-6 hours per
week and hard labour
occupations.
Extremely active
Athletes who spend more than
10 hours per week training and
other activities outside of
training.
1.3 - 1.4
1.5 – 1.6
1.7 – 1.8
1.9 - 2.2
The next step is to multiply your BMR by your PAL.
Jane is a sedentary office worker and gets little to no exercise, therefore, her
PAL would be 1.2 so the following equation would be as follows:
1584 x 1.2 = 1900 kcals per day (energy requirements).
So, this is the daily requirements that Jane should be consuming for her
weight and lifestyle, but obviously she’s consuming a lot more than this and
with no exercise, she’s sure to put on excess weight. Once Jane has reached
her goal of losing 21.33 kg or reduced her BF% to 25% and exercising
regularly, her PAL will change to moderately active and therefore multiply
her BMR by 1.3-1.4 accordingly to maintain new weight and BF%.
Now that we’ve calculated Jane’s energy requirements, we can break down
how much energy we require from each macronutrient.
According to the eat well plate, the percentage of each individual
macronutrient we should consume each day from your total energy needs
are as follows:
Protein – 4 kcals per 1g
Carbohydrate – 4 kcals per 1g
Fat – 9 kcals per 1g
Jane’s energy requirements per day: 1900 kcals
So, to find out each individual macronutrient (Carbohydrates, Fats &
Protein) we must use this formula: Total energy requirement x 0.55/ 0.30/
0.15 (percentage of macronutrient) ÷ Macronutrient in kcals to find out
what it is in grams.
(1900 x 0.55 = 1045 ÷ 4 = 261))
So, for carbohydrates which should be 50-55% of your diet, Jane should
consume approx. 261g daily.
Next, we’ll do the same for fat.
(1900 x 0.30 = 570 ÷ 9 (remember that for 1g of fat there are 9 kcals) =
63)
So, for fat which is 30-35% of her daily needs, she should consume 63g.
Next, we’ll do the same for protein.
(1900 x 0.15 = 285 ÷ 4 = 71)
So, Jane should consume 10-15% of her daily needs from protein which is
71g.
Carbohydrates – 261g (1045 kcals)
Fat – 63g (570 kcals)
Protein – 71g (285 kcals)
So, if we add these numbers together in the brackets that are in kcals:
1045 + 570 + 285 = 1900 kcals (total energy requirements).
The reason we break each of these down into grams, is because most
nutrient values on food packets show each macronutrient in grams, so when
it comes to your diet plan it becomes a lot easier for you to create.
Total energy requirements to maintain weight
With the type of training you do your carbohydrate and protein should be
adjusted accordingly compared with the eat well plate to maintain energy
levels and to repair and increase muscle size.
Type of exercise
Daily protein requirements (g)
Endurance – low to moderate intensity
1.0 – 1.2
Endurance – moderate to high intensity
1.2 – 1.6
Exercise of intermittent nature e.g football
1.4 – 1.7
Strength or power training
1.6 – 2.0
Multiply bodyweight (kg) by daily protein requirement (g)
Activity level
(number of hours of moderate intensity
exercise of sports)
Grams of carbohydrate / kg bodyweight
3-5 hours per week
5g per kg bodyweight
5-7 hours per week
5-6g per kg bodyweight
1-2 hours per day
6-7g per kg bodyweight
2-4 hours per day
7-8g per kg bodyweight
More than 4 hours per day
8-10g per kg bodyweight
Multiply bodyweight (kg) by daily carbohydrate requirement (g)
So, for example Jane has reached her long-term goal of weighing 68 kg.
She’s moderately active, has an active lifestyle and exercises 4-5 times per
week aerobically, therefore her new PAL is 1.5.
Moderately active
Active lifestyle and exercise
up to 4-5 days per week.
1.5 – 1.6
Jane’s new energy requirements are as follows.
BMR formula – 8.3 x 68 + 846 = 1410
BMR = 1410
BMR x PAL
1410 x 1.5 = 2115 total kcal energy requirements
Macronutrient breakdown using carbohydrate and protein requirements
above:
Carbohydrates
3-5 hours per week
5g per kg bodyweight
5g / per kg bodyweight
5 x 68 = 340g (1360 kcals)
Protein
Endurance – moderate to high intensity
1.2 – 1.6
1.4 x bodyweight (kg)
1.4 x 68 = 95g (380 kcals)
Add protein & carbohydrate requirements together in kcals
1360 + 380 = 1740 kcals
Now we can work out Jane’s fat requirements by subtracting her protein
and carbohydrate requirements from her total kcal requirements.
Total kcals – protein and carbohydrate requirements = fat requirements
2115 – 1740 = 375 kcals
Now you need to divide the fat requirements by 9 to get in grams
375 ÷ 9 = 42g
Carbohydrates – 1360 kcals
Protein – 380 kcals
Fat – 375 kcals
1360 + 380 + 375 = 2115 kcals
Some useful information on carbohydrate consumption
Before exercise
During exercise
lasting more
than 60 minutes
After exercise
Between daily
session
How much
2.5g \ kg
bodyweight
70g \ hour
1g \ kg
bodyweight
5-10g \ kg
bodyweight
depending on
intensity
Time period
2-4 hours
before exercise
Begin after 30
minutes and take
at regular
intervals
Up to two hours
and then every
two hours
Plan and time
appropriately to
meet
recommended
intake in time
period between
session
Glycaemic index
(GI)
Low
High
High – low
Low
Example foods
Bowl of muesli
with semi
skimmed milk
1-2 Bananas
Fresh fruit
smoothie made
with yogurt and
milk
Stir fried noodles
and vegetables
Bowl of
Spaghetti
Bolognese and
salad
Jacket potato
with baked
beans
Handful of dried
fruit such as
chopped apricots
or raisins
Beans on
wholegrain toast
Cereal bar
Slice of malt loaf
Tuna and low-fat
crème fraiche
Tuna and
sweetcorn
sandwich on
wholegrain bread
Jacket potato
with cottage
cheese and salad
½ large pizza
with tomato and
vegetable-based
topping
Conclusion
Just because you’re on a budget, doesn’t mean you’ve got to
sacrifice flavor, each recipe is inexpensive, nutritious, delicious and
simple to make. Budgeting isn’t complicated, in fact, it’s simple when
you know how. All it requires is a little time and patience on your
behalf. Taking the time to calculate your energy needs will save you
a ton of money down the line, because once you know how many
calories you require, it becomes so much easier to customize your
diet plan, so you’re able to buy the exact ingredients, rather than
over-buy items that go to waste.
If you enjoyed the recipes above, you may wish to discover other
bodybuilding cookbooks within this series, “The Weight Loss
Essentials Series: Nutrition, Weight Loss, Weight Training, Exercise
and Fitness,” to get your hands on a further 370+ recipes, designed
to build muscle, lose weight and increase your energy.
Thank you for downloading my E-book, if you’ve found value and
appreciate the information provided, I’d be more than grateful if you
could kindly leave a review.