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Challenge Fat Loss:A Recipe for Success
Lindsaybeale.com
Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.
Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.
Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.
© Copyright 2017 Lindsay Beale and it’s licensors
All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).
Drinks
Creamy pecan protein smoothie 1
Strawberry & lemon smoothie 2
Creamy pineapple & coconut smoothie 3 Snacks & treats
Chocolate figgy bars 4
Pumpkin energy balls 5
Raspberry protein pudding 6 Breakfast
Blueberry, avocado, oat & chia protein bowl 7
Indian spiced muffins 8
Breakfast protein oat bars 9
Lunch
Mexican butterfly chicken breast 10
Pan-fried chilli & lemon haddock 11
Thai chicken noodle soup 12 Dinner
Aromatic chicken tagine with apricots 13
King prawn risotto with peas & fennel 14
Minty lamb loin with fragrant rice & peas 15
Contents
Welcome
Welcome to Challenge Fat Loss: A Recipe for Success.
This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%!
Over the past ten years, I have evolved and developed
CFL and have helped 100’s of people shed stones and
inches and feel better about themselves. If you are
overweight, chances are you will suffer from various
health related illnesses, such as high blood pressure,
heart disease, type 2 diabetes, digestive and bowel
issues, as well as skin complaints.
Choosing foods that are ‘near to nature’, natural and
unprocessed can help combat most symptoms and
indeed I have many clients who have lost several stones and reversed type 2 diabetes, in
some cases coming off of ALL medications.
Nutrition and activity are enormously important in keeping your body in tip-top condition
and I don’t mean you have to work out like an athlete, but walking and some light physical
exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you
automatically make better choices in the food you choose, buy, cook and eat.
Great food can be the start of a new you. A definite recipe for your success.
Let’s get started!
Lindsay
Below I have included the key principles that work for nutrition for health and fat loss. If
anything you read, see or hear deviates from any of the six principles below, chances are
you can dismiss it immediately as a short term fad diet. This is a way of eating that will
enable you to achieve both fast and permanent results in a way that is 100% sustainable.
You see this change has to be permanent so it has to be both straightforward and above all
enjoyable. The good news is that my recipe book will show you how quick, easy and tasty
eating this way is.
Follow these principles
and you will get results...
1. Eating fewer calories than you burn (calorie deficit)
2. Eat more vegetables and fruits because they are rich in
antioxidants and micro-nutrients (vitamins and minerals)
3. Eat plenty of protein for repair and maintenance
of lean tissue, and to keep you feeling full (protein satisfies
the appetite more than any other macronutrient)
4. Eat enough healthy fats from oily fish, nuts, avocados,
coconut and olive oils (healthy fats are an essential part
of a balanced diet)
5. Drink plenty of water to naturally detoxify the body,
keeping the brain and body hydrated so it can function
properly (green and herbal teas count towards this
water intake)
6. Limit processed foods and artificial sweeteners
and preservatives
Now go and learn, cook, and experience the benefits that
my recipes have to offer – enjoy!
Client success
Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help
myself. Both my parents had major health issues in their 50’s and I was terrified I would end
up the same. Having spent all my adult life not just overweight but obese, and I mean all my
adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads
there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy
attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal
with emotions, traumatic life experiences as a child had a major impact on what, and why I
ate what I did. Outside people thought I was happy, and full of life but on the inside I hated
myself, how I looked and how I felt.
Finally at the age of 50 I met Lindsay Beale and CFL
challenges, what a transformation, for the first time in
my life I felt in control of my body and what I put into
it, I love cooking and am passionate about good food,
whereas before, diets and slimming groups all that
seemed to take that passion away from me, Lindsay
really encourages cooking, experimenting, and above
all enjoying every mouthful – even the chocolate. Not
once am I made to feel guilty or bad!!! I have learned
about real nutrition and the benefits of good food has
on my wellbeing.
For me this has been such a journey, I have gained
so much confidence and for me a wonderful, caring
therapy, dealing with issues from childhood and realising I am a good person who deserves
the very best and that means giving myself permission to look after myself. The support of
the group is like no other I have experienced, there is no competition with each other, only
kindness, support and encouragement. Lindsay is there every step of the way, and no matter
how we feel will coach, teach and nurture us to be the best we can.
I am now the lightest, slimmest and fittest I have been for a long, long time.
Thank you for being the most amazing person who I really think has changed my life
Marie xxx
A routine blood test resulted in me being told I
was a borderline diabetic and weight was an issue.
I was devastated. I had previously tried all the
household slimming groups only to put all the
weight back on plus! I had heard about Lindsay’s
fat loss group and so gave it a try. At this point
I also suffered with migraine and was on daily
medication as well as prescribed meds to take
when I had an attack. I didn’t like going out and
was uneasy about my size.
Within 10 months the weight loss was dramatic;
losing weight was easy using Lindsay’s tools of
combining a healthy diet and exercise, in 12
months I was 4 stone lighter, my skin was clearer
(I also suffer with roseatia) and I felt absolutely
fabulous! I became more confident about going
out again.
My husband noticed a huge change in my
wellbeing for the better. The migraines became less
frequent and I came off of the medication. I was
given the all clear by the doctor as my blood sugar
levels had become normal.
I am almost 3 years down the line now and
maintaining the weight loss without a problem.
My relationship with food has changed as I am
now accountable for what goes into my body. I still
have treats but find my treat choices have changed
and more often without thinking about it I choose food more wisely because it tastes
different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I
look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I
didn’t care for me much at all.
Thankyou Lindsay for all your help during the good and bad times. I have found a new lease
of life since I started the CFL courses and I don’t believe I want to change back to my old
habits. I love me.
Jo Burdett
Get in touch
Lindsay Beale
Lindsaybeale.com
E-mail [email protected]
www.facebook.com/lindsaybealefitness
https://twitter.com/@linnymbeale
https://www.instagram.com/linnymaryb
visit www.amykenyon.com tel 0151 3241 555
150ml nut milk of your choice65g frozen banana30g vanilla flavour whey or rice protein powder (optional)10g pecans, chopped1/2 tsp vanilla extract10g pitted chopped datesfor topping:5g chopped pecans
SERVES 1
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Creamy pecan protein smoothie
PER SERVING:
334 Calories25g Carbs27g Protein14g Fat
1DRINKSLindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 DRINKS
100g fresh strawberries, hulledjuice of 1/2 a small lemon90g plain yoghurt (use dairy free yoghurt if preferred)150ml chilled unsweetened almond milk 7g sunflower seedshoney to taste (or use natural sweetener of your choice)
SERVES 1
PER SERVING:
196 Calories22g Carbs9g Protein8g Fat
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Strawberry & lemon smoothie
2DRINKSLindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 DRINKS
80g fresh pineapple60g fresh strawberries30g unsweetened coconut milk70g plain yoghurt (use dairy free if preferred)200ml cold water25g vanilla flavour whey or rice protein powder (optional)3 ice cubes
SERVES 1
PER SERVING:
257 Calories19g Carbs25g Protein9g Fat
Put all of the ingredients into a blender and pulse until creamy.
Add a drop more water if required. Serve.
Consume immediately.
Creamy pineapple & coconut smoothie
3DRINKSLindsaybeale.com E-mail [email protected]
40g dark chocolate (minimum 70% cocoa)1 tsp coconut oil90g dried figs, chopped finely80g almond or cashew butter30g coconut flakes or desiccated coconut 1/2 tsp ground ginger15g coconut oil10g chia seeds
MAKES 6 BARS
Line the base of a 15cm square tin with baking paper.
Place the chocolate and 1 tsp coconut oil in a saucepan. Bring a shallow basin of water to the boil over a medium / low heat source and carefully place the saucepan in the basin. Stir until melted. Remove from heat and allow to cool for 5-10 minutes.
Mix all of the remaining ingredients in a large bowl until thoroughly combined. Transfer mixture to the tin and spread out evenly. If the mixture doesn’t cover the base of the tin, use a spatula to neaten the edges of the mixture.
Pour the chocolate over the mixture and refrigerate until set.
Cut into 6 bars.
Store any leftovers in an airtight container and refrigerate for up to 4 days.
PER BAR:
226 Calories11g Carbs5g Protein18g Fat
Chocolate figgy bars
12 4SNACKS & TREATSLindsaybeale.com E-mail [email protected]
60g oats (use gluten free if preferred)150g pumpkin purée35g dried chopped dates10g flaxseed1 tsp vanilla extract20g unsweetened coconut flakes10g sunflower seeds25g agave syrup (or use natural sweetener of your choice)
MAKES 9 ENERGY BALLS
Place all of the ingredients in a bowl and mix well to combine.
Roll the mixture into nine balls. Refrigerate for one hour before serving.
Store in an airtight container and refrigerate for up to 3 days.
Pumpkin energy balls
PER BALL:
75 Calories10g Carbs2g Protein3g Fat
5SNACKS & TREATSLindsaybeale.com E-mail [email protected]
40g oats (use gluten free if preferred)90ml unsweetened almond milk (or use milk of your choice)30g vanilla or raspberry flavour whey or rice protein powder (optional)30g fresh raspberries1 tsp vanilla extracta small amount of stevia to taste (only required if not using protein powder. Use an alternative natural sweetener if preferred)for topping;10g fresh raspberries 10g macadamia nuts, chopped
SERVES 1
Mix all of the ingredients in a bowl until thoroughly combined. Refrigerate for one hour or more.
Transfer the mixture to a serving bowl. Top with the macadamia nuts and fresh raspberries.
Serve.
Refrigerate any leftovers for up to 2 days.
PER SERVING:
341 Calories26g Carbs30g Protein13g Fat
Raspberry protein pudding
6Lindsaybeale.com E-mail [email protected] SNACKS & TREATS
150ml unsweetened almond milk100g natural yoghurt (use dairy free if preferred)50g frozen avocado50g frozen blueberries30g vanilla flavour whey or rice protein powder (optional)25g oats (use gluten free if preferred)10g chia seeds1/2 tsp ground cinnamon
SERVES 1
PER SERVING:
466 Calories28g Carbs39g Protein22g Fat
Blueberry, avocado, oat & chia protein bowl
Place all of the ingredients in a blender and blend until smooth.
Transfer to a bowl and top with a sprinkle of oats and berries.
Store in an airtight container and refrigerate for up to 24 hours.
15Lindsaybeale.com E-mail [email protected] 7BREAKFAST
1 tsp ghee or coconut oil plus extra to grease tin 1 tsp curry powder1 small red onion, finely chopped1 red chilli, finely chopped6 eggs1/2 tsp cumin seedsa pinch of sea salt a pinch of ground black pepper50g spinach, finely chopped30g peas
MAKES 8 MUFFINS
Preheat oven to 180˚C/350˚F. Grease 8 compartments of a muffin tin.
Melt the ghee / oil in a saucepan over a medium heat. Add the onion, chilli and curry powder, stir well and sauté for 4 minutes, stirring occasionally.
Remove pan from heat and transfer the mixture to a plate to cool for 5 minutes.
Meanwhile place the eggs, cumin, salt and pepper in a large jug and whisk well. Add the peas and spinach and stir.
Stir in the onion mixture.
Pour the mixture into the compartments. Bake for 15 minutes or until firm.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Indian spiced muffins
PER MUFFIN:
90 Calories2g Carbs7g Protein6g Fat
16Lindsaybeale.com E-mail [email protected] 8BREAKFAST
50g oats (use gluten free if preferred)50g chocolate flavour whey or rice protein powder (optional)15g cocoa powder35g dried dates, chopped and pre-soaked in cold water for 30 minutes30g cashews, chopped15g unsweetened coconut flakes1 tsp vanilla extract1/4 tsp sea salt60ml cold water or unsweetened almond milk25g almond butter
MAKES 8 BARS
Place all of the ingredients in a bowl and mix well to combine thoroughly. If the mixture is a little dry, add a drop more water / almond milk so that the mixture combines well.
Line the base of a 15cm square tin with greaseproof paper.
Pour the mixture into the tin and press down firmly to cover the base of the tin.
Refrigerate for one hour or more. Cut into 8 pieces.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
PER BAR:
122 Calories9g Carbs8g Protein6g Fat
Breakfast protein oat bars
17Lindsaybeale.com E-mail [email protected] 9BREAKFAST
2 x 200g fresh chicken breasts15ml extra virgin olive oil1 tsp paprika1/2 tsp chilli powder1/2 tsp coriander powder1/3 tsp cumin seedsa pinch of salt and black pepper 1 red bell-pepper, sliced1 green bell-pepper, sliced2 small red onions, sliced14 cherry tomatoes, halved2 lime wedges to serve
SERVES 2
Place the chicken breasts between two layers of cling film. Hit the chicken breasts with a rolling pin to tenderise the meat.
Drizzle the olive oil over the chicken breasts. Sprinkle the paprika, chilli powder, coriander powder, cumin seeds and salt and pepper evenly over the chicken.
Cover with cling film and refrigerate for at least half an hour, but longer will provide a better flavour.
Preheat oven to 180˚C/350˚F. Place the chicken breasts, peppers, onions and tomatoes on a baking tray. Cook for 20-25 minutes, ensuring the chicken is cooked thoroughly. Serve with lime wedges
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Place a chicken breast on a chopping board. Place your hand flat on top of it and, using a sharp knife, slice into one side of the breast, starting at the thicker end and ending at the thin point. Be careful not to cut all the way through to the other side. Open out the breast so that it resembles a butterfly. Repeat with the other chicken breast.
Mexican butterfly chicken breast
PER SERVING:
350 Calories18g Carbs47g Protein10g Fat
18Lindsaybeale.com E-mail [email protected] 10LUNCH
3/4 tsp paprika1/2 tsp dried red chilli flakesa pinch of salt and pepper2 x 140g haddock filletsjuice of 1/2 a lemon10g butter or coconut oil
SERVES 2
Sprinkle the paprika, chilli flakes, salt, pepper and lemon juice over the haddock.
Melt the butter/ oil in a frying pan over a medium heat.
Place the haddock in the pan, skin side down and fry gently for around 8 minutes or until cooked throughout. Serve.
Consume immediately.
Pan-fried chilli & lemon haddock
PER SERVING:
145 Calories1g Carbs24g Protein5g Fat
19Lindsaybeale.com E-mail [email protected] 11LUNCH
1 tsp ghee or coconut oil 1 large stick lemongrass, minced1 inch piece fresh galangal or ginger, peeled and finely chopped4 small shallots, finely chopped2-3 green chilli peppers, finely chopped2 cloves fresh garlic, finely chopped4 spring onions, finely chopped850ml chicken stock or recently boiled waterjuice of one limea pinch of sea salta pinch of ground black pepper15ml fish sauce (nam pla)300g stir fry vegetables1kg skinless chicken drumsticks120ml unsweetened coconut milk50g (per person) rice vermicelli noodles
SERVES 5
Melt the ghee / oil in a large saucepan over a medium heat. Add the lemongrass, galangal, shallots and chilli peppers and sauté for 2-3 minutes.
Add the garlic and spring onions and cook for 1-2 minutes, stirring frequently. Add the chicken stock and bring to the boil, then reduce heat to simmer gently.
Add the lime juice, salt and pepper, fish sauce, stir fry vegetables and chicken. Cover and cook for 20 minutes or until the chicken is thoroughly cooked.
Meanwhile, bring a saucepan of water to the boil. Add the rice noodles and cook for 2-3 minutes, until cooked. Drain well and leave to stand for several minutes, then stir into the soup.
Add the coconut milk to the soup, stir and cook for one minute. Serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
PER SERVING:
444 Calories49g Carbs26g Protein16g Fat
Thai chicken noodle soup
20Lindsaybeale.com E-mail [email protected] 12LUNCH
10g butter or coconut oil 600g skinless and boneless chicken thighs1 white onion, finely chopped2 garlic cloves, finely chopped25g fresh ginger, finely chopped2 red chillies, finely chopped10g cinnamon sticks broken into pieces3 sprigs of fresh rosemary400g tinned peeled plum tomatoes20g honey130g dried pitted apricots30g flaked almonds200ml chicken stock (made with one organic stock cube)
SERVES 4
Preheat oven to 180˚C/350˚F. Melt the butter/oil in a tagine or heavy base casserole dish.
Add the chicken thighs and cook for 1-2 minutes, stirring to brown slightly on both sides.
Add the onion, garlic, ginger, chillies, cinnamon sticks and rosemary. Stir well and cook for 5 minutes, allowing the onions to soften.
Add the peeled plum tomatoes, honey, apricots, flaked almonds and chicken stock. Stir well and bring to the boil.
Place the lid on the tagine or casserole dish, transfer to the oven and cook for 50 minutes.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Aromatic chicken tagine with apricots
PER SERVING:
486 Calories37g Carbs35g Protein22g Fat
21Lindsaybeale.com E-mail [email protected] 13DINNER
10g butter or coconut oil1 medium brown onion, finely diced2 garlic cloves, finely diced1 tsp fennel seeds200g arborio rice450ml hot vegetable stock (made with one organic stock cube)80g frozen peas300g raw peeled king prawnsgrated zest of 1/2 a lemona squeeze of lemon juicea small handful of fresh chives, finely chopped a pinch of sea salt a pinch of black pepper
SERVES 3
Melt the butter / oil in a large saucepan over a medium heat. Add the onion, garlic and fennel seeds. Cook gently for 5 minutes, stirring frequently.
Add the rice and stock to the saucepan and stir. Cover and simmer gently for 10 minutes, stirring occasionally. Add a little boiling water if the mixture is too dry.Cook for a further 10 minutes, stirring occasionally.
Add the peas and cook for 5 minutes.
Add the prawns, stir well and cover. Cook for 5 minutes, or until the prawns are cooked throughout.
Add the lemon zest, lemon juice, chives and salt and pepper.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
King prawn risotto with peas & fennel
PER SERVING:
373 Calories61g Carbs21g Protein5g Fat
22Lindsaybeale.com E-mail [email protected] 14DINNER
250g lamb loin fillets2 cloves garlic, finely choppeda small bunch of fresh mint, finely chopped, plus extra to garnisha small sprig of rosemary1/2 tsp sea salt15g butter or coconut oil100g uncooked basmati rice (or use grated cauliflower if preferred)100g frozen peas100g white onion, finely chopped grated zest of 1/2 an unwaxed lemon
SERVES 2
Preheat oven to 190˚C/375˚F. Melt 10g of the butter / oil in a large frying pan. Add the lamb and cook over a medium / high heat for 2 minutes on each side. Finish cooking the lamb for 10 minutes in the oven.
Bring a saucepan of water to the boil and add the rice or cauliflower. Stir well. Reduce heat and simmer until cooked. Remove from water with a slotted spoon and drain. Bring the water back to the boil and add the peas. Reduce heat to simmer and cook for 3-4 minutes. Drain.
Heat the remaining butter / oil in the frying pan and add the onion. Sauté for 2 minutes, stirring. Add the rice and peas to the frying pan and stir well. Cook for 1-2 minutes, stirring. Add the lemon zest to the rice and stir well. Remove pan from heat.
Serve the rice topped with the lamb. Sprinkle the extra chopped mint over the dish and serve.
Consume immediately.
Place the lamb in a large bowl. Add the garlic, mint, rosemary and sea salt. Stir well and cover. Refrigerate for one hour or overnight if you have time.
PER SERVING:
420 Calories44g Carbs34g Protein12g Fat
Minty lamb loin with fragrant rice & peas
23Lindsaybeale.com E-mail [email protected] 15DINNER