LOW CARB - Squarespace carb chilli cheese burgers 28 30 Bacon wrapped sea bream 31 Tandoori drummers 32 Crispy fish bites 33 Salmon asparagus 34 Steak strip salad 35 Chicken nuggets

A PERSONAL TR AINER’S GUIDE TO EATINGGREAT TASTING HEALTHY FOODS

W W W.GWDPERFORMANCE .COM

LOW CARBRECIPE BOOK

http://www.gwdperformance.com

Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2016 GWD Performance

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

ContentsIntroduction

BreakfastsBaked mini omelettes 1

Piled-high protein breakfast 2

Tasty veg slices 3

Bacon & egg frittata 4

Spinach, egg & ham muffins 5

Thai coconut bake 6

Allowable English breakfast 7

Poached salmon protein breakfast 8

Hambled eggs 9

Berry soufflé 10

Salmon quinoa quiches 11

Colourful veggie scramble 12

Crispy bacon asparagus bites 13

Wake me up burrito 14

Lunches & Dinners Cucumber fish cakes 15

Balsamic beef strips 16

Crustless meat pizza 17

Minted lamb kebabs 18

Cod fish fingers 19

Courgette dollops 20

Grilled fish with capers 21

Meat & nuts 22

B.C.T. A. 23

Bacon & blue cheese burgers 24

Spicy salmon parcels 25

Chinese pork ribs 26

Quick fish stew 27

Low carb chilli cheese burgers 28

5 veg omelette 30

Bacon wrapped sea bream 31

Tandoori drummers 32

Crispy fish bites 33

Salmon asparagus 34

Steak strip salad 35

Chicken nuggets 36

Uncle John’s BBQ marinade 37

Mustard burgers 38

Mediterranean meatloaf 39

Mince masala 40

Crispy chicken 41

Moroccan spiced sardines 42

Chinese pork wraps 43

SnacksProtein-rich Scotch eggs 44

Prune energy bites 45

Strawberry energy balls 46

Chocolate trail mix energy bites 47

Chocolate mini muffins 48

Chocolate & coconut bark 49

Protein nut freezer bars 50

Protein mocha angel whip 51

Protein jelly 52

Chocca mocha mousse 53

Coconut bounty balls 54

Chocolate & strawberry freezer bars 55

Coconut, lime &

pineapple bars 56

Protein bites 57

www.gwdperformance.com Email [email protected] INTRODUCTION 1

Welcome...

I have been a personal trainer for the last 7 years but have been passionate about sport and fitness my whole life. I have played senior rugby for the last 12 years for various local teams in Bedfordshire.

I have gained vital experience in my years as a PT and

know what is needed to make my clients strong, lean

and healthy. Seeing people change their body shape

and lifestyle, and seeing their confidence blossom is

what I love about my job, and is what gets me out of

bed at 5am!

I am currently studying for a BSc (Hons) degree

in sport and exercise science at the university of

Bedfordshire, and I’m now in my last year. In this industry you will never stop learning. As

soon as you think you’ve mastered something, you realise there are a million and one others

things you don’t know about that subject. This is especially true when it comes to nutrition.

This book has been developed to help you become a leaner, healthier version of yourself. I

regularly have clients that come to me not really knowing what to eat. That’s why this book

was created.

This is not a ‘DIET’ book. Diets are not sustainable long term. This book will show you how

you can eat healthily and still enjoy your food. Healthy food doesn’t have to be boring at all.

I hope this book helps you on your journey to maintaining a healthy life.

I look forward to hearing how well you have done!

Happy eating

Gav


Reasons why you may have failed to lose fat or gain muscle in the past...

• You’ve not been eating enough protein. You must be consuming enough quality protein

daily to build lean muscle mass. It is vital for regeneration and for the immune system

• You’ve not been eating essential fats. Not only do healthy fats support your immune

system (essential for muscle building), lower in ammation, regulate hormones, and help

deliver vital nutrients around the body, but foods like avocado, oily fish, nuts and oils

provide a nice 9 calories per gram. If you’re trying to add calories in to your diet, this is an

most people miss due to modern misconceptions on fat.

• Your body has become resistant to the effects of carbohydrates. Often people have

over done their carb consumption over time, due to poor nutritional advice or inactivity.

Carbohydrates are essential to the muscle building process, but you must be able to

handle them and gauge your tolerance. “You’ve got to earn the carbs to burn the carbs”

• You’ve not been getting enough sleep. You must sleep optimally to build quality muscle.

Remember muscles are torn in the gym, fed in the kitchen and built in bed. I recommend

at least 7 - 8 hours per night. Lack of sleep increases the level of your stress hormones

called cortisol. Chronically elevated levels of cortisol lower your testosterone level, and

you need optimal levels of testosterone to build muscle.

• You weren’t prepared.

Be prepared to put some effort in with your food preparation. I’m sure you’ve heard the saying ‘failing to prepare is preparing to fail?!’ Well you need to take that phrase on board and prepare your food. You will know what is going in, and won’t be tempted to grab poor quality food choices on the go.

• Clear out your cupboards of anything you do not want to eat in your plan

• Buy a cool bag to keep your food fresh

• Buy Tupperware, at least enough for 3 days

• Invest in a slow cooker, a great time saver for cooking

• Stock your cupboards and window-sills with herbs and spices

• Buy meat in bulk and make regular trips for vegetables

• Make large bowls of rice that will last a few days




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!


I had been training and dieting for a year with varying success, I started at 130kg

and just inside the year got down to 106kg. There was no real process to my training

I just ate what I thought was good and trained and trained and at various points

on that journey I plateaued and my results tailed off. Each time I cut down on food

and tried to train harder and harder. And yes I had success, but at what cost. I was

subbing shakes for food, not eating anything significant until after lunch, coffee only

for breakfast, and poor food at night as I was so tired, hungry and depressed with

the results I was getting.

Then I had a chance meeting with Gavin Denning. We had a great conversation,

however some of the things he was telling me just didn’t compute.........

The biggest single thing was to eat more and to consume fats.... Good fats.

Surely if you’re trying to lose fat and weight eating more fat is counter productive?

I had tried one way, what did I have to lose?

Well I commuted to a few sessions, did a bio scan and took in all the information

Gavin was giving me about nutrition. It just didn’t seem possible. The training was

tough, and the plans he gave me were hard but honest with my ability. My weight

on the 6th Jan was 108.6kg with a body fat percentage of about 27%.

All I can now is I’m glad I met Gavin, glad I listened to what he told me. Even though

at the time I thought it was lunacy.

As of today I’m 88.3kg with a body fat percentage of 16%. And I have managed to

maintain all but 2kg of my original lean body mass.

>>>

Testimonials



I have achieved more than I ever thought possible with the help of Gavin. Yes its

hard work and you need discipline, self control and above all the dedication to

planning meals. This for me has been the key thing I have learned. Have things to

hand. Prep meals for a day or a couple of days. If it’s there you will eat it, rather than

reaching for the high sugar, processed junk that’s always available.

My advice to anyone is to listen, learn and take on board what he has to say. It’s not

nonsense or even lunacy as I first thought.

There aren’t many PT’s out there that will give sound nutritional advice along with

excellent training plans. I would say he isn’t really a PT, He is a great coach and

mentor.

Matt

AFTER

BEFORE




Get in touch

Gavin Denning

www.gwdperformance.com

Email [email protected]

www.facebook.com/gavindenningpersonaltraining/



www.gwdperformance.com Email [email protected]

Let’s get started...

Below are a few hints and tips to help you along the way. Please spare a few minutes to read this before you get cooking.

COOKING WITH FATS AND OILS

For cooking and frying at high temperatures, coconut oil

is safe to use, as it remains stable at higher temperatures.

In other words, unlike many other oils and fats, it won’t

become damaged when heated above a certain temperature.

When oils become damaged, they turn rancid, which can be

damaging to your body. Coconut oil is high in lauric acid,

a fatty acid that is anti-fungal, anti-bacterial and anti-viral.

For salads, use cold pressed extra virgin olive oils, sesame or peanut oils. There are also a

variety of fats and oils that should be avoided completely. All hydrogenated and partially

hydrogenated oils are bad for you and can contribute to a range of serious health problems

such as cancer, heart disease and immune dysfunction.

A note about dairy / dairy free products:

If you are following a dairy free diet, it is best to cook with coconut oil where possible.

Good quality ghee contains very small amounts of lactose and casein and therefore is

suitable for many people who are lactose intolerant.

COCONUT FLOUR

A gluten free alternative to normal flour. This is a versatile

ingredient, which can be used in baking and cooking. Makes

great pancakes!

INTRODUCTION 7



TEA Green tea has lots of amazing health benefits. It is high in

antioxidants and contains about half the amount of caffeine of

normal tea. It is widely available in supermarkets, health shops

and online.

Tulsi Brahmi (caffeine free) is another healthy alternative

with healing properties, as well as also being a rich source of

antioxidants.

Of all herbal teas, liquorice tea is arguably one of the most beneficial yet under-appreciated

herbal teas. Liquorice tea can help the liver to rid the body of unwanted toxins, can relieve

constipation, is used to treat low blood pressure, helps to lower cholesterol and is an anti-

allergenic so is helpful for hay fever and conjunctivitis sufferers.

STORECUPBOARD SAVIOURS

There are plenty of simple ways to make your food taste

good. Why not keep your cupboards stocked up with a handy

supply of spices and rubs, which are generally very cheap to

buy, simple to use, and a much healthier alternative to the

artificial flavourings, additives and sugars found in many of

the processed sauces available.

Consider replacing cheap, processed table salt (which is full of

chemicalsand some even contain sugar!) with a good quality

organic sea salt or Himalayan pink salt. This salt contains many beneficial minerals and can

help balance electrolytes, eliminate toxins and support nutrient absorption.

INTRODUCTION 8


INTRODUCTIONwww.gwdperformance.com Email [email protected] 9

A LITTLE SWEETNESS

Sugar gets a lot of bad press these days due to the negative

effects it can have on your health. For example, excessive

consumption suppresses the immune system and reduces

insulin sensitivity.

However, I believe it is important to consider the for and against, and not just react to

what we see in the news. If you lead a healthy lifestyle, eat a balanced, varied diet, and

enjoy moderate regular exercise, then there really shouldn’t be cause for panic.

Within the huge category that sugar spans, are a range of good and bad food choices. If,

for example, you cut out all fruit for the rest of your life (because fruit contains sugar), you

might well miss out on some key nutrients. Plus you may feel deprived.

My advice to you is that it is your choice if you consume sugar and/or sugar alternatives.

But what is probably more important is to consider that worrying about the matter could

be equally bad or even worse for your health. Instead, why not try to look at sugar and

sugar alternatives as a ‘treat’ rather than a necessity... something to really savour and enjoy

every once in a while (without the guilt!).

In some of my recipes I have used natural sweeteners such as Stevia. Many research studies

have been conducted on the safety of these products and while no definite links have

been made to any negative health effects, overall the evidence for and against it is still

inconclusive. If you’d prefer to swap the sweeteners in my recipes with something else then

feel free to do so. Home made apple sauce, raisins and bananas can add enough sweetness

to a variety of baking recipes.

Note: There are several forms of Stevia available - a very light powdery texture, and a

more granulated/grainy texture. In all of my recipes, I have used the granulated version.

I recommend you use the same, so that the ingredient weight is accurate.



FLAXSEED Flaxseed is rich in omega-3 fatty acids and fibre. It is a great

ingredient to use in cooking and baking, e.g. spelt bread,

cakes, pizzas (yes, healthy ones!), mixed in with nut butter

or humous dips, added to pancake mixes, sprinkled over

cereals or salads or added to smoothies.

It’s best to grind the flaxseed up in a coffee grinder first, as it is not absorbed by the body

if left whole. If you mix flaxseed with water and leave to stand for 10 minutes, it develops

a sticky coating, which makes it a great egg substitute in baking (as do chia seeds). Always

store your flaxseed in the fridge in an airtight container.

WHITE OR WHOLEGRAIN RICE? Generally speaking, wholegrain, unprocessed carbohydrates tend to be better handled than

processed carbohydrates such as white rice, pasta, bread and cereals.

Wholegrain rice is probably a healthier option than white

rice, nevertheless it should still be consumed in moderation,

especially if you are trying to lose fat. In most cases,

where rice appears in this book, I haven’t specified white or

wholegrain rice. Please decide for yourself which is the best

option for you.

INTRODUCTION 10


Supplements - and why do I need them?

To start with, it’s important for you to understand that there is absolutely no substitute for real food.

I tell all my clients that food is far more important than any supplement. A well balanced

diet of fresh ingredients is essential for optimal health, however, if you are looking

to gain size and muscle mass, lose body fat or recover from intensive training, then

supplementation can often be crucial when it comes to optimising performance.

Due to demanding, busy lifestyles, consuming the correct amount of nutrients daily

to accommodate a rigorous training regime can often be impractical, so this is where

supplementation can really help, and is why I recommend them.

Throughout the 28 day meal plan there are a selection of supplements that I would suggest

you to use, which will aid you in your goal of losing body fat and building lean mass.

Rest assured I have sourced some of the best available products on the market and I will

never get you to take any crazy supplements. Just essential vitamins, minerals and oils that

will help to make you healthier, and ultimately leaner through improved gut health.

You can purchase them here: http://gwdperformance.com/store/

Foundation supplements:

FISH OIL We generally ingest too many omega 6 fats and no where near enough omega 3 fats. Our

3:6 ratio should be close to 1:1, but it is common to see it at 1:30 or even at 1:50 in some

cases. This can cause problems such as inflammation, which is your body telling you that

something isn’t right.

Amongst the huge list of benefits of taking fish oil is a decrease in inflammation. This is

a good sign that you are becoming healthier, which in turn will help you metabolise your

body fat and get leaner.

So fish oil is a must supplement for helping to get the 3:6 ratio back where it should be. I

suggest using Nordic fish oil.


http://gwdperformance.com/store/


VITAMIN D3 Vitamin D3 deficiency is on there rise and the most common deficiency in the UK. How

much sun do we actually get? Well clearly not enough as deficiency is on the rise. Although

you can get Vitamin D in some foods and from sunlight (which you should always do when

you can), recent studies have now suggested that we need to supplement with Vitamin

D in the UK. As most of us work inside anyway, we are not exposed to enough sunlight

throughout the year.

MAGNESIUM Magnesium is the second highest deficiency after Vitamin D and is an often overlooked

mineral that has over 300 processes in the body. Low magnesium is associated with heart

disease, bone loss and osteoporosis. It enables Vitamin D to function in the body, meaning

low magnesium will directly affect your Vitamin D levels. It also has a calming effect on the

central nervous system, which can help lower cortisol (the stress hormone).

Persistently high levels of cortisol are linked to increases in belly fat. We get less than half

the dietary magnesium we did only 100 years ago (a drop of 500 mg/day to 225mg/day),

due to changes in diet and soil quality.

ZINC Zinc has been described as a critical element in human function as it is found in every tissue

in the body. It is directly involved in the maintenance of ideal hormone levels, and more

specifically it is essential in the production of androgens IGF-1 and growth hormone, all

important in training.

Zinc is synergistic to the absorption of every nutrient known to man, and is also essential in

insulin management and is needed for the immune system to function properly. Again we

generally don’t get enough in our foods today, so a supplement is an easy choice.

PROBIOTIC Proflora is a live good bacteria that is needed for good gut and digestive health. It helps to

balance the good and bad bacteria (as both are needed) and keep your body working as it

should.

Unfortunately due to poor nutrition choices and the amount of antibiotics taken today,

our good bacteria levels are usually far lower than they should be. Proflora can help get the

balance where it should be, and people can see immediate improvements in gut issues and

even in skin conditions.

You should always take a pro biotic after taking a course of antibiotics.



www.gwdperformance.com Email [email protected] 1

8 slices unsmoked back bacon (use a vegetarian bacon if preferred*)1 tsp ghee or organic butter 3 closed cup mushrooms, finely chopped8 cherry tomatoes, halved6 free range eggssalt and pepper to seasongood pinch of paprika

MAKES 8 OMELETTES

PER OMELETTE:

130 Calories 0g Carbs

10g Protein10g Fat

* Note: Some meat free alternatives contain gluten and/or MSG. Please check the label before you buy!

Baked mini omelettes

Preheat oven to 200˚C/400˚F.

Lightly grease 8 compartments of a muffin tin with oil or butter.

Line each compartment, base and sides, with a slice of bacon. Use scissors to cut the bacon slices to the right size.

Melt the ghee or butter in a non stick frying pan and sauté the mushrooms for 3-4 minutes over a gentle heat, stirring occasionally.

Add the tomatoes and sauté for 2 minutes. Remove pan from heat. Divide the mushrooms amongst the 8 muffin tin compartments.

Mix the eggs together in a jug. Season with a small amount of salt (the bacon will add extra saltiness), pepper and paprika and mix well.

Divide the egg mixture amongst the 8 compartments. Add 2 tomato halves to each of the compartments. Bake for 15 minutes, or until the eggs are cooked.

Store any leftovers in an airtight container and refrigerate for up to 2 days.



750 extra lean steak mince (or use a vegetarian mince*)1 small white onion, finely chopped1 medium free range egg1 tsp brown mustard seedssalt and pepper to season 2 tsps ghee or organic butter5 rashers unsmoked back bacon (or use a vegetarian bacon*), cut into small pieces75g stilton cheese (or use a low fat cheese), cut into 5 pieces

MAKES 5 BURGERS

* Note: Some meat free alternatives contain gluten and/or MSG. Please check the label before you buy!

In a large bowl, mash the mince up with your hands to break it up. Add the onion, egg, mustard seeds and salt and pepper and mix together thoroughly.

Melt half of the ghee / butter in a non stick frying pan. Add the bacon and fry until crispy. Remove from pan from heat.

Form the mince mixture into 10 disc shapes. Place a slice of stilton on 5 of the discs. Add the bacon pieces (using it all up).Use the other 5 discs as a ‘lid’, covering the stilton and bacon. Seal the edges well to prevent the cheese escaping when you cook the burgers.

Return the frying pan to the heat and add the remaining ghee / butter. Place the patties in the pan and cook for 4-5 minutes then turn over and repeat.

If you like your burgers ‘well done’, finish cooking them under a medium grill for 2-3 minutes.

Store any leftover burgers in an airtight container and refrigerate for up to 2 days.

Bacon & blue cheese burgers

PER BURGER:

244 Calories2g Carbs32g Protein12g Fat



PER SERVING:


2 x salmon fillets (approximately 125g each)small bunch fresh coriander, roughly chopped1 garlic clove, finely chopped1 red chilli pepper, finely choppedpinch sea salt1 lemon, cut into quarters

SERVES 2

Preheat oven to 170˚C/350˚F.

Place a large sheet of foil on a baking tray (enough to wrap around the fish).

Place the salmon on the tray.

Sprinkle on the coriander, garlic, chilli and salt.

Squeeze the juice of 2 lemon wedges over the salmon. Place the other 2 wedges on the tray.

Gently wrap the foil around the salmon and seal into a parcel.

Cook for 20 minutes or until the salmon is cooked thoroughly (the flesh should be a pale pink colour).

Store any leftover salmon in an airtight container and refrigerate for up to 2 days.

Spicy salmon parcels


www.gwdperformance.com Email [email protected] 48 48

1 medium ripe banana, mashed1 large egg90g crunchy or smooth peanut butter2 tbsps organic cocoa powder1 tbsp honey10g oatbran (optional)1/4 tsp baking sodapinch salt, optional and to taste65g dark chocolate (minimum 70%), cut into small pieces

MAKES 14 MUFFINS

Preheat oven to 200˚C / 400˚F.

Prepare 14 mini muffin tray compartments by greasing with butter or coconut oil or lining with mini cupcake cases.

Place all of the ingredients except for the dark chocolate into a large bowl. Stir well for 2 minutes until smooth and creamy.

Stir in most of the chocolate, reserving a little to sprinkle on top of the cakes.

Using a spoon, divide the mixture into the tin compartments. Sprinkle each muffin with chocolate pieces.

Bake for 8-12 minutes, or until the tops spring back to the touch.

Allow to cool in the tins for about 15 minutes.

Store in an airtight container at room temperature for up to 4 days.

PER SERVING:


Chocolate mini muffins



125g tinned or fresh pumpkin purée 20g cocoa powder25g vanilla flavour whey or rice protein powder (optional)75g ground almonds80g fresh or desiccated coconut2 tbsps chia seeds2 tbsps coconut oil, melted150g fresh or frozen strawberries, chopped into small pieces20g chopped walnuts

MAKES 9 BARS

Line a small square tin with greaseproof paper.

Mix together all of the ingredients in a bowl, except for the strawberries and walnuts.

Gently stir in the strawberries and walnuts.

Spoon the mixture into the tin and gently flatten with a spoon.

Freeze for one hour, then refrigerate until ready to serve.

Divide into 9 pieces.

Store in an airtight container and refrigerate for up to 3 days.

PER BAR:


Chocolate & strawberry freezer bars


Documents

LOW CARB - Squarespace carb chilli cheese burgers 28 30 Bacon wrapped sea bream 31 Tandoori drummers 32 Crispy fish bites 33 Salmon asparagus 34 Steak strip salad 35 Chicken nuggets