YOU’RE QUANTITIES

BREAKFAST:

For MEAL 1 (Breakfast) you will EITHER be having:9-11 EGG WHITES (no egg yolks), ONE TABLE SPOON OF

OLIVE OIL as well as ONE SLICE OF WHOLE WHEATBREAD.

OR, if you are having the Breakfast Protein Power PumpShake (recipe given below), use TWO SCOOPS of

PROTEIN POWDER, ONE MEDIUM BANANA , ONE TABLESPOON PEANUT BUTTER and the rest of the ingredientsaccording to the recipe provided in the ‘breakfast recipe’

section below.

When preparing the rest of your meals, please refer to the tablegiven below, which will guide you in terms of food groups. You can

then fit in the desired ingredient where the option is given.

MEAL 2 = High Carb (Carbohydrates from group 2 can alsobe used in unlimited quantities and as per liking)

• 95 grams Protein (Chicken/ Fish/ Beef)

• 1/4 cup Carbohydrate from Group 1 (Brown Rice/ Brown Atta/Brown Pasta/ 80 grams Sweet Potato) or if you want to eat a fruitfrom Carbohydrate Group 3 (1 apple) then you will have to skip

the Carbohydrates from Group 1 and eat the fruit instead.

• 2 Tea spoons of Olive Oil (or any of the fats given in the tablebelow)

(Water 250 ml)

MEAL 3 = High Carb (Carbohydrates from group 2 canalso be used in unlimited quantities and as per liking)

• 90 grams Protein (Chicken/ Fish/ Beef)

• 1/4 cup of Carbohydrate group 1 (Brown Rice/ Brown Roti/BrownPasta/ 100 grams Sweet Potato)

• 2 Tea spoons of Olive Oil (or any of the fats given in the tablebelow)

MEAL 4 = Low Carb (Carbohydrates from group 1 or 3will not be used here)

• 85 grams Protein (Chicken/ Fish/ Beef)

• Carbohydrates from Group 2 in unlimited quantities (OnlyGREEN/ FIBROUS VEGETABLES)

• 1 teaspoon of Olive Oil (or any of the fats given in the tablebelow)

• Water 250 ml

MEAL 5 = Low Carb (Carbohydrates from group 1 or 3will not be used here)

• 75 grams Protein (Chicken/ Fish/ Beef)

• Carbohydrate from Group 2 in unlimited quantities (OnlyGREEN / FIBROUS VEGETABLES)

• 1 teaspoon of Olive Oil ( or any of the fats given in the tablebelow)

• Water 250 ml

IMPORTANT NOTES:

1. AFTER MEAL 5 you must consume ONE serving of the

FIGHTER DETOX JUICE (recipe given below). However, you willnot put an apple in the daily juice like you will on Sunday ( detox

day)

2. For those who are buying the Protein Shake, please ensure youpurchase a WHEY AMINO ISOLATE protein powder. Most

recommended brands are ‘Whey Metabolic Extreme 60’,‘Isopure’ and ‘On’. Make sure you get it in CHOCOLATE as that is

the flavor required for the Breakfast Protein Power PumpShake- if you prefer any other flavor let us know and we will send

you a recipe to suit that.

Karachi: The protein powder is easily available at GNC(Zamzama), Agha’s Supermarket, Farid’s Pharmacy or TEE-EMM

Mart (Creek Vista)

Lahore: The protein powder is easily available at GNC ( M.M AlamRoad), Al- Fatah Super Store ( Liberty Market)

3. Karachi: Whole Wheat Atta, Brown Rice, Oat Bran, Gogi Berriesand Brown Pasta are all easily available from Neco's.

Lahore: Whole Wheat Atta, Brown Rice, Oat Bran and BrownPasta are all easily available from Jalal Sons ( Main Market) or AlFatah ( Liberty Market). Please ensure that the brand usedfor Brown Atta/ Brown Rice is ‘Daali’. Diabetic Atta and

Diet Atta cannot be used.

4. You must get 1000 mg L Glutamine pills from GNC, 1800mgBCAA pills (Branch Chain Amino Acids) and a good Multi-Vitamin to support your immune system throughout this

workout. With breakfast have one pill of your Multi-Vitamin. Haveone BCAA and one L-Glutamine pill before the workout and oneeach after the workout. (If you are having the Protein shake

for breakfast you need not have the L-Glutamine and BCCApills as the two are present in the shake. However, you

must still have the Multi-Vitamin). For women the

recommended Multi Vit is ‘Women’s Ultra Mega Active’ from GNC.

5. You must buy a Food Weighing Scale from Agha's (Karachi)or Al- Fatah ( Lahore). This is very important as you need toweigh your meat before cooking it. You must also only use

Measuring Cups to measure your uncooked quantities ofBrown Rice, Brown Atta etc. and do not use any old cup you find

in your kitchen.

6. All Protein used ( for example Chicken/ Fish/ Beef) must beSKINNED, DEBONED AND MEASURED ON THE WEIGHING

SCALE BEFORE COOKING.

* YOU MAY CONSUME BEEF FOR YOUR PROTEIN AS WELL, HOWEVER YOU MUST ENSURE THAT YOU DO NOT USE BEEFFOR MORE THAN 4/5 MEALS IN A WEEK*

7. To MEAL 4 AND 5 please make sure to add a GREENSALAD ( using items mentioned in Carbohydrates Group 2in UNLIMITED QUANTITIES). This will aid immensely in FAT

LOSS and keep you feeling and looking healthy.

8. For PRE and POST WORK OUT NUTRITION blend ONESCOOP OF WHEY PROTEIN POWDER in TWO GLASSES of

WATER. Then divide it into TWO SERVINGS. Drink ONESERVING IMMEDIATELY BEFORE the workout and THE OTHER

SERVING IMMEDIATELY AFTER the workout. This is veryimportant to prevent muscle break down while you are following

the intense work out routines.

Here is an example Meal Plan for you (you must follow the timingsof the meals given in this example – IF YOU ARE THE MORNINGCLASS THE TIMINGS FOR YOUR MEALS ARE MENTIONED IN

YOUR EMAIL):

Have a glass of lemon water as soon as you wake up and a cup ofblack coffee or green tea (no sugar or milk)

Meal 1: 9.30 am - Breakfast

Meal 2: 12.30pm - Chicken Sandwich in brown bread

Meal 3: 3.30 pm - Chicken Keema with roti

Meal 4: 6.30 pm - Chicken Breast with Group 2 Carbs (choose avariety of them)

7.30 pm - Work out

8.00 pm - Work out complete

Meal 5: 9.30 pm - Chicken Kebabs with Group 2 Carbs

After Meal 5 consume one serving of Detox Juice

Saturday MEAL 3 (3.30pm) is CHEAT MEAL. You can eatwhatever you like for a bracket of three hours (example pizza anda brownie or burger and fries with pudding – anything you have

been craving all week). However, at 6.30pm you must have yourregular Meal 4 before the work out and then continue with Meal 5

etc.

Sunday is a detox day- you will not be consuming any food (noteven tea or coffee) or working out. Instead, you must consume

the detox juice (recipe provided below), 6 times through the day,every 3 hours. The recipe provided below will make 1 mug of thejuice which will only suffice for 1 of the 6 meal substitutes. You

must make 6 mugs (one for each meal substitute). Please ensureyou use a vegetable juicer to make your detox juice and NOT a

blender!

All the Masalas and Recipes below are an example. You can useRecipes and Masalas based on your own taste, for example spicesand onions. However, you must stick to your fat, protein and carb

requirement for each meal as provided above.

You can take the quantities (of proteins, carbs and fats) given

above and use your own recipes when cooking your food if you donot like our recipes.

IMPORTANT:Make sure to eat a meal 60 to 90 minutes before the

workout (so if the workout is at 7. 30pm, make sure youhave eaten a meal at either 6pm or 6.30pm) and also

make sure that you eat a meal 60 to 90 minutes after yourworkout has ended as 60 to 90 minutes after the workout

is crucial for fat burn and eating anything immediately willgreatly alter and interfere with this process (so if yourworkout ends at 8.15pm, eat the next meal at either

9.15pm or 9.45pm)

Make sure you always note the EXACT time at which theworkout has ended so that you can be spot on with the

meal timings as mentioned in the above paragraph.

If you are doing these workouts at your own time at homemake sure you follow the same guidelines.

The groups mentioned above on the ‘your quantities’ pagehave been put together in the list below (on the next page

that immediately follows). Please refer to this list everytime you have to make a meal to avoid mistakes.

Recommended Food List:PROTEINS: Skinless Chicken Breast Skinless Turkey Breast White Fish

Salmon Tuna SoleLean BeefEgg WhitesProtein Powder (Isolate)Fat Free Cottage Cheese

CARBOHYDRATES GROUP 1:Complex Carbohydrates:Grains, Starch, Legumes (ONLY TO BE USED IN MEAL 1, 2 OR 3)

Whole Wheat AttaRolled Oats or Oat BranSweet PotatoQuinoaBrown Rice( recommended for use after the first 42 days only)

Whole Wheat PastaRye BreadLentils (recommended for use after the first 42 days only) Corn (recommended for use afterthe first 42 days only)

Beans (recommended for use after the first 42 days only)Peas (recommended for use after the first 42 days only)

CARBOHYDRATES GROUP 2:Fibrous Carbohydrates:Vegetables and Salad ( Items from this group can be used in unlimited quantities)

SpinachAsparagusBrussel SproutsGreen BeansCauliflowerLettucePeppersMushrooms

TomatoArtichokesCabbageFennelCucumberOnionRocketPumpkin

SquashBroccoli CarrotsSprouts AND ALL LOCAL VEGETABLES

CARBOHYDRATES GROUP 3:Simple Carbohydrates ( ONLY TO BE USED TO MEAL 1, 2 OR 3):Fruit

AppleBanana

FATS and OILS:

Monounsaturated and Polyunsaturated Fat:

Fish OilPeanut Butter, ButterWalnuts, Almonds

Olive Oil, Coconut OilAlmond Butter

Foods found in the Carbohydrate Group 2 section, namely fibrous vegetables and salads, can be eaten in unlimited quantities. This will help with any cravings or hunger pangs.

The Fighter Detox

Use a JUICER MACHINE (and not a blender) to extract juice from all the foods belowand mix together: 1 medium beetroot 3-5 medium carrots 3-4 celery sticks (use the whole stick and not only the leaves)10-12 spinach leaves Mint to taste1 cucumber 1 lemon’s juice to each servingOn Sunday only, add ONE APPLE (with skin) to each serving of juice. The detox juice you will have from Monday to Saturday will NOT have an apple in it- all other ingredients must be added though.

LETS GO:

1) Eradicate all junk food, sauces, sugar, desserts, white flour, white bread, high fat dairy products and weaknesses from your fridge, kitchenette, bed side drawers and even your secret stash! Replace these with more fulfilling alternative such as black coffee, lots of water bottles, green vegetables, healthy fats like nuts and peanut butter and lean cuts of protein. Now you will never have an excuse or the option to binge on processed and packaged high calorie foods.

2) You have to say that you can, and you will! Setting goals is the first step to turn the invisible into visible. To set a goal visualize the body you need and desire and then in order to work towards that keep reminding yourself why you started! We suggest you maintain a scrap book or daily/weekly log

of how you feel, what you did right and what you did wrong so that you have a record of the process that turned your dreams into a reality.

3) Ensure that you are working towards speeding up your metabolism and that requires small and regular meals. Make sure you have a meal every 3 hours. Start with a hefty breakfast no longer than up ONE HOUR within waking up. We insist that you DO NOT skip any of your five meals or compromise on your recommended quantities. We are battling a lifelong habit of bad eating and we only have a few weeks to do so - let’s keep our head in the game against all odds!

4) Always check to see if each meal has one portion of protein, one portion of fat and one portion of carbohydrates. For meal 4 and 5 carbohydrates will come from green vegetables ONLY so don’t shy away from raw, green salads or adding inflated amounts of local vegetables like bhindi (okra), palak ( spinach), baingan ( egg plant), turai ( bottle gourd) etc to your meals,

5) Replace MILK TEA, MILK COFFEE, sugary beverages (yes, even those nastydiet ones), fruit juices (fresh or packed) and energy drinks for WATER. Try andhave no less than TWO LITRES of water each day. You may also have unlimited amounts of green tea, black tea and black coffee (as well as herbaltea, flower tea or any other clear tea) throughout the day.

6) Take an oath now to avoid sugar, honey, sweeteners and fruit sugars. Use Stevia instead.

7) Trans / Hydrogenated and Saturated Fats ( Bad fats) need to be given the boot! Instead use lean cuts of meat and remove any leftover fat from your chicken before cooking

8) Stay clear of full fat milk or any other full fat dairy products. Even where low fat dairy products are concerned try and avoid them in large amounts.

9) Alcohol is a big HELL NO! Alcohol is high in calories and consuming alcohol slows down your metabolic processes for a whole two days after wards so let’s just stay sober for now!

10) Let’s stop fooling ourselves. Most sauces that you can buy off a counter are high in carbohydrate or fat content and therefore must be avoided as they add unwanted calories to meals that would otherwise be oh so healthy. So you must stay away from Nandos type sauces, salad dressings, mayo , tomato sauce, BBQ sauce and so on. Instead use mustard, low carb honey mustard, fresh chilies, hot sauce/ tabasco sauce, vinegar, balsamic vinegar,

apple cider, lemon juice, soy sauce, herbs, local masalas and up to 2 table spoons fat free yogurt for added flavor to meals.

11) Be the man with a plan. In order to avoid skipping meals you can pre prepare your daily/weekly meals and refrigerate or freeze them until they need to be consumed. This might not be as satisfying an option but it sure is the smart one! Especially if you have a demanding career and work around the clock it is handy to have prepared meals so you don’t waste time makingthem and can just reach for the right thing at the right time. An example is tomake a bunch of Kababs and freeze them, then weigh and cook in your olive oil quantity when the time comes!

Let the taming begin!

BREAKFAST RECIPES:

Breakfast Protein Power Pump Shake: This is the breakfast mentioned on page 1 Ingredients:

½ - 1 banana 100ml skim milk peanut butter some coffee scoops chocolate whey protein powder Crushed ice cubes to taste Blend thoroughly in a blender

The Berry Boost: Suitable for breakfast or meal 2

Ingredients:

50g strawberries 50g blueberries handful of goji berries scoops strawberry or vanilla whey protein shake Crushed ice cubes to taste Top with chopped almonds

Blend thoroughly in a blenderIf you are unable to find blueberries use 100 grams strawberries instead.

The Energizer: This is suitable for breakfast or meal 2

Ingredients:

1 small banana 100g strawberries 2 tbsp finely ground rolled oats or oat branscoops vanilla or strawberry whey protein shake Crushed ice cubes to taste Add chopped walnutsPlace all the ingredients in a blender and blend thoroughly

The Plumptress : This is suitable for breakfast or meal 2

Ingredients:

2 small plums depitted

100ml fat free yoghurt (no added sugars) scoops of vanilla whey protein powder Crushed ice cubes to taste Flax seeds (1 table spoon for men and 1 tea spoons for women)

Blend thoroughly in a blender

The Kiwi Can: This is suitable for breakfast or meal 2

Ingredients: 150gs strawberries100gs kiwiScoops vanilla whey protein powderCrushed ice to tasteGround FlaxseedBlend thoroughly in a blender and gobble!

The Protein Junkie: This is suitable for breakfast or meal 2

Ingredients: 1 banana 150 ml fat free milk 150 ml fat free yoghurt scoops of vanilla whey protein shake Tiny bit cinnamon Some Stevia for sweetnessGround Flaxseed

Blend thoroughly in blender

CONTINENTAL MEALS

CHICKEN RECIPES

NEW ON THE MENU – CHICKEN SPAGHETTI

BOLOGNESE – This is suitable for meal 2 or 3

INGREDIENTSYOUR QUANTITY OF extra-virgin olive oilhalf medium onion, finely choppedhalf medium carrot, finely chopped2 cloves garlic, mincedYOUR QUANTITY OF whole-wheat pastaYOUR QUANTITY OF ground beef or chicken1 diced tomato1 tablespoon tomato paste1/4 teaspoon salt1/4 teaspoon freshly ground pepper

PREPARATIONHeat oil in a large nonstick skillet over medium heat. Add onion, carrot and garlic; cook, stirring occasionally, until just tender, 6 to 8 minutes.Meanwhile, bring a large pot of water to a boil. Add pasta and cook according to package directions. Drain.Add minced meat to the vegetables and cook, breaking up with a wooden spoon, until cooked through. Stir in tomato and tomato paste; reduce heat to medium-low, cover and simmer, stirring occasionally, for 10 minutes. Remove from the heat and stir in salt and pepper. Serve the pasta with the sauce.

TIPSyou may also add chopped mushrooms to your sauce

Herby Chicken Breasts – This is suitable for meal 4 or 5. If you’d like to have it in meal 2 or 3 add brown pasta or one slice whole wheat bread.

Ingredients: chicken breast, skinned and deboned2 sliced tomatoes Basil leaves or oregano Thinly sliced low fat cottage cheeseolive oilPreparation:Place breast on baking sheet. Place tomato, basil and cheese mixture over breast. Drizzle with olive oil Bake for 20 minutes at 200 degrees Celsius.

Chicken/ Beef / Fish Kebabs – This is suitable for meal 4 or 5. If you’d like to have it in meal 2 or 3 add sweet potato or one slice whole wheat bread.

Ingredients: chicken or turkey breasts, skinned and cubed Green chilies, 1 sliced red or yellow pepper curry powder fat free yoghurt

Preparation:Thread the chicken and vegetables alternately on skewers. Mix curry powder and fat free yoghurt into paste. Brush over skewers. Grill for 5-7 minutes per side

Lemon Chicken Breasts: This is suitable for meal 4 or 5. If you’d like to have it in meal 2 or 3 add brown pasta or one slice whole wheat bread.

Ingredients: chicken breasts, banged with a meat mallet until thin peanut oil or coconut oilchopped coriander leaves 15 ml lime juiceChopped onionred pepper Salt and pepper

Preparation: Mix all the ingredients and spread on both sides of the chicken. Sprinkle with salt, pepper. Grill until cooked through. Garnish with chopped coriander and lime wedges

NEW ON THE MENU – SPAGHETTI WITH SPINACH PESTO AND CHICKEN MEAT BALLS – This is suitable for meal 2 or 3

Spinach Pesto(This Pesto will be enough for FOUR servings. You can store the unused amount in the fridge/freezer – make sure to cover the pesto before you store it with plastic wrap)

2 cups fresh baby spinach leaves 2 -3 garlic cloves (3, if you want it a bit spicy) 1/4 cup toasted walnuts 1/4 cup olive oil 1/4 grated low fat parmesan cheese 1/8 teaspoon salt freshly ground pepper

Chicken Meatballs

1 pound ground Chicken meat 1/4 cup finely chopped onion 2 large cloves garlic, minced 1/4 cup Balsamic Vinegar 2 tablespoons chopped baby spinach leaves 2 tablespoons crumbled low fat feta cheese ( or Cottage Cheese) 2 egg whites, lightly beaten 1/2 teaspoon salt

Freshly ground black pepper

Directions

Spinach Pesto1. Use a knife to roughly chop the garlic, then add it to a food processor. Add the walnuts and pulse

a few times. Add the spinach and pulse a couple more times. Slowly drizzle in the olive oil until the mixture comes together. Remove the pesto from the food processor and add the cheese, salt and pepper, stir to combine. Serve over YOUR QUANTITY of hot WHOLE WHEAT PASTA using a little pasta water to loosen the sauce slightly if needed.

Chicken Meatballs1. In a medium frying pan over medium heat, saute the onions and garlic until the onions are

translucent, about 6 minutes.2. Combine the chicken with all other ingredients, and the onion mixture in a large bowl; try not to

overmix the mixture, overmixing will make the meatballs tough and dry. Lightly form the mixture into 1-inch balls and place them on a baking sheet then put them in the oven to bake on amiddle rack for about 15 minutes. You should stay close to the oven while the meatballs are cooking since they could easily burn. You may need to raise the meatballs to a higher rack at the end of the process to brown the tops and to ensure the meatballs are cooked through.

Make sure that after you divide your meat balls into 1-inch balls (before cooking them) youweigh them on your food weighing scale to ensure that you only cook the amount of chickenthat you require for your meal. The rest of the Chicken Meat Ball mixture can be stored in the freezer to be used later.

QUICK QUIRKY SALADS

Strawberry Soiree - This Is suitable for meal 2 or 3

Ingredients: chicken breast, skinned and deboned 2 cups of mixed lettuce 100 g chopped strawberries 20-40g of low fat cottage cheese 1 TBS balsamic vinegarPreparation:Grill or fry chicken breast for 3-4 minutes per side to taste. Toss the lettuce, strawberries, cheese and balsamic. Top with chicken pieces.

Apple and Waln Salad – This is suitable for meal 1 or 2

Ingredients: 1 chicken or turkey breast, skinned and deboned, cubed ½ cup of fat free cottage cheese 2 cups of mixed lettuce

1 chopped apple 6 walnuts, chopped Lemon juice Stevia to tastePreparation: Dry grill or fry chicken breast for 3-4 minutes per side to taste. Mix the chopped apple and walnuts, cottage cheese, lemon juice and sweetener and then add the lettuce. Finish topped with chicken pieces.

Good Ol’ Chicken Salad – This is suitable for meal 4 or 5

Ingredients: Shredded Chicken breast 60g boiled lentilsSome broccoli, cut into pieces 2 egg whitesPumpkin seeds ½ chopped avocadobasil leaves ½ lemon olive oil Preparation:Bring a pan of lightly salted water to the boil. Add in the egg and broccoli florets. After a couple of minutes remove the broccoli and run under cold water. Remove theegg after another couple of minutes and cool under cold water before peeling and slicing. Drain the lentils. For the salad: Later the broccoli on the bottom, followed by the lentils, then egg and the fresh basil. Add the shredded chicken, the avocado andfinally the toasted seeds and then season with salt and pepper. Now add dressing.

NEW ON THE MENU

Mini Chicken and Tuna Wraps/ Rolls : This is suitable for meal 4 and 5

Ingredients:Lettuce LeavesSpinach LeavesChicken Breast ( sliced) or TunaSliced OnionSliced CarrotSmall slice of Avocado ( or some Olives)Salt and Pepper

Preparation:To make your wrap, place the spinach leaves onto the lettuce leaf, add the chicken breast slices or tuna on top, now add the sliced onion and carrot along with the avocado or olives, season with salt and pepper, and wrap into a roll.

Something’s Fishy! FISH RECIPES

Lemony Fish Fillets – This is suitable for meal 4 or 5. For meal 1 or 2 add boiled quinoa or sweet potato

Ingredients: Boneless fish fillet Chopped fresh parsley Grated lemon zest Breadcrumbs from whole grain bread olive oil Preparation: Place fillets on baking sheet. Mix parsley, lemon zest, breadcrumbs and olive oil andlayer onto fish. Bake for 15 minutes at 200 degrees

Tangy Fish Fillets - This is suitable for meal 4 or 5. For meal 2 or 3 add brown pasta or sweet potato

Ingredients: Boneless fish fillets 1 tbsp chili sauce Grated zest of 1 orange Spring onions, sliced Chopped fresh corianderCoconut or sesame oilPreparation:Place fish on baking sheet. Mix the chili sauce, orange zest, spring onion, coriander and sesame oil and add over fish. Bake for 20-30 minutes at 200 degrees Celsius.

Tuna Salad - This is suitable for meal 4 or 5. For meal 2 or 3 add chopped apple or boiled quinoa.

Ingredients: Canned tuna in brine ( drained) 1 cup chopped carrots, celery, green peppers, onion olive oil Lemon juice Salt and pepper Preparation: Drain the tuna before adding olive oil and mix. Add lemon juice and chopped vegetables.

Summer’s Salmon – This is suitable for meal 4 and 5. For meal 2 or 3 add boiled sweet potato or quinoa.

Ingredients: salmon fish fillets olive oil 1 teaspoon ginger Lemon juice Parsley, chives, dill chopped Preparation:

Place fish on baking sheet. Mix the lemon juice, oil, ginger and herbs and then drizzle over the fish. Grill for 5-7 minutes on each side

BEEF RECIPES

NEW ON THE MENU- BEEF BURGERS WITH MUSHROOM SAUCE – This is suitable for meal 2 or 3

Make sure you use only BROWN BUNS (available at Pie in the Sky and Neco’s)Depending on your quantity of carbohydrates per meal, use either both halves of the bun or simply lay your burger patty on the lower half of the bun and eat away ( avoid both sides of the bun basically- eat only half of it).You may also substitute the ground beef used for the patty with minced chicken!

INGREDIENTS FOR THE PATTY:1 kg Ground Beef1 Onion2 Table spoons Worcestershire Sauce ( easily available at any super market)1 ½ Tea spoon Black Pepper 2 Tea spoons Salt1 Table spoon Tomato Sauce ( ketchup)1 Table spoon Low Fat BBQ Sauce ( optional)A drizzle of olive oil

Chop the onion finely or grate using a vegetable shredder and add to the beef. Now add the rest of the ingredients and mix well. Divide and form into patties. Weigh them to ensure that you have the exact amount mentioned in your protein requirement for each meal. You can freeze the patties if you like and only defrost them when needed for a specific meal. To cook a patty, take HALF your specified amount of olive oil for each meal, add to a non-stick pan and cook the patty for 2-3 minutes on each side.

INGREDIENTS FOR THE MUSHROOM SAUCE5-6 Mushrooms finely chopped1 Cup WaterHalf Tea spoon Chicken Stock powder or Half a Chicken Cube1 ½ Tea spoon Balsamic VinegarOlive Oil1 Table Spoon Fat Free Yogurt1 Tea Spoon Fat Free Milk (optional)

To make the mushroom sauce first blend 2 mushrooms in a blender with the water and chicken stock. Now in a separate pan add THE OTHER HALF of your olive oil quantity for this meal and sauté the left over mushrooms in it. Now add the Balsamic Vinegar and let it cook until the mushrooms seem dry. Now add your mushroom

and stock mixture to the pan and let it thicken. Once thick add the yogurt and milk.You may cook the sauce until it reaches the consistency that you most prefer. Finally, layer your patty onto your brown bun and top up with the sauce for a scrumptious afternoon meal!

Beef n Mushrooms– This is suitable for meal 4 or 5. For meal 2 or 3 add sweet potato

Ingredients: Steak pieces 1 cup sliced mixed mushrooms olive oil or olive buttersalt and pepper 50 ml chicken stock dried thyme 1 crushed garlic clove Preparation:Sear the steaks on a skillet or pan on medium high for about 2 to 3 minutes per side while seasoning each side with a pinch of salt and pepper. Remove the steaks and reduce the heat to medium. Put the olive oil, thyme and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms and stir until they soften

Beef with Vegetables - This is suitable for meal 4 and 5 .

Ingredients: beef strips 4 cups of vegetables: broccoli, carrots, cauliflower, red peppers, green beans, onion minced garlic olive oil Herbs and spices Preparation: Heat oil in deep pan and add onions and garlic and cook a little before adding beef strips. Add vegetables and spices and stir fry till ready

Beef Salad - This is suitable for meal 4 and 5. For meal 2 and 3 add sweet potato

Ingredients: Beef steak sliced ½ cup sliced mushrooms chopped walnuts 2 cups ice berg lettuce balsamic vinegar olive oil Preparation:Heat oil in pan until hot and then add beef slices. Now add mushrooms and balsamic vinegar. When readylayer over greens and top with walnuts

NEW ON THE MENU

Mini Wraps/ Rolls - This is suitable for meal 4 or 5

Ingredients:A few slices of Beef/ Chicken/ Turkey Pastrami (thinly sliced cold cuts) to use for the wrap itselfSliced OnionFat Free Cottage CheeseSalt and Pepper Preparation: To make your wrap, place the cottage cheese and sliced onion onto your beef/ chicken/ turkey pastrami (cold cut), season with salt and pepper, and wrap into a roll.

ALL DAY LONG BREAKFAST EGGS

Make sure you do not have eggs in more than one meal per day as a substitute for any other kind of protein.

No Cream Creamy Scrambled eggs – This is suitable for meal 4 or 5 . For meal 2 or 3 add one slice whole wheat toast.

Ingredients: 5 egg whites 1 table spoon skim milk Chopped chives Salt and pepperMixed herbs Preparation: Beat the eggs and milk and then dd seasoning and herbs. Pre-heat pan and then fry until cooked

Simple No Fuss Omelets - This is suitable for meal 4 or 5. For meal 2 or 3 add one slice whole wheat toast.

Ingredients: 5 egg whites mushrooms sliced low fat cheese slice ( Happy Cow) shredded Salt and pepper to taste Mixed herbs Preparation: Beat the eggs with seasoning and herbs. Add mushrooms. Fry until cooked and top with cheese.You may also add green chili, red chili, olives, onions and coriander.

OAT RECIPES

Breakfast Protein Oats – This is suitable for meal breakfast, meal 2 or meal 3

Ingredients:

1/3 cup or ¼ cup oatmeal (100 percent whole grain oats or oat bran) scoops protein powder (any flavor desired: strawberry or vanilla) 50g chopped strawberries Water according to desired consistency Nuts ( almonds and walnuts)Gogi berries handful Preparation:Combine oats in water and cook for 2 to 3 minutes. When oats are cooked and cooled stir in protein powder.Add strawberries, nuts and gogi berries on top.

Oaty Pancakes – This is a suitable for breakfast, meal 2 or meal 3

Ingredients: raw oats 5 egg whites Stevia sweetener (optional) peanut butter (optional) or otherwise use olive oil Preparation:Beat egg whites and add the raw oats and continue to mix. Leave to cool for around 10 minutes. Heat a nonstick pan and add some olive oil to it. Pour pan cake mix onto pan and griddle on medium heat on both sides. Add optional peanut butter spread on cooked pancake

SULTRY SANWICHES

Tuna/ Shredded Chicken Sandwich - This is suitable for meal 2 or 3

Ingredients: 30 grams softened fat free cottage cheeseolive oil 150g can chunk tuna or Shredded chicken chopped green onion shredded carrot 15ml lemon juice One slice of Rye Bread or Pumpernickel bread ( or whole wheat bread) Preparation: Combine cottage cheese and olive oil and beat until smooth. Then add in tuna or shredded chicken, onions, carrot, and lemon juice and blend well to combine. Add on slice of rye bread

Caper Sandwich - This is suitable for meal 2 or 3

Ingredients:Flattened chicken breast 30ml lemon juiceOlive oil150 ml clear chicken stockcapersSalt and Pepper Rye bread or Whole Wheat bread

Preparation:Flatten the chicken breast using cling fling ad hammer and then season on each side. Heat olive oil in a pan and add the chicken breast. Cook until crisp. Now mix lemon juice in chicken stock and add. Cook until stock thickens. Now add a few capers. Remove from pan and let the chicken cool. Slice and add to bread or eat it with a salad.

DESI RECIPES

NEW ON THE MENU – TOMATO CHICKEN WITH BROWN RICE – This issuitable for meal 4 and 5 Ingredients

1 small onion, chopped

2 cloves garlic, chopped

1 slice fresh ginger root

Your quantity olive oil

1/2 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/2 teaspoon salt or to taste

1/2 teaspoon ground black pepper or to taste

1/2 teaspoon ground cardamom

1 (1 inch) piece cinnamon stick, chopped ( or a pinch cinnamon powder)

1/4 teaspoon ground cloves

1 bay leaf

skinless chicken cubes

1-2 whole peeled tomatoes, crushed

Directions

Place onion, garlic and ginger in a food processor and process into a paste. Heat oil in a large skillet over

medium heat, add onion paste and saute, stirring continuously, for about 10 minutes.

Stir in the cumin, turmeric, salt, pepper, cardamom, cinnamon, cloves and bay leaf. Saute, stirring, for 1 to 2

minutes. Place chicken pieces in skillet and stir them around with the spice mixture until they are well coated.

Saute for another 4 minutes, then pour in the tomatoes with some water and stir. Reduce heat to low and

simmer for a while, or until the oil has separated from the liquid. Stir occasionally. (Note: If you simmer

uncovered, the sauce will thicken; add water, or keep covered while simmering.)

Serve with Brown rice or for a Low Carbohydrate Meal serve without rice!

Home Made Keema

Ingredients:Minced chicken

2 onions1/2 table spoon garlic paste2 tomatoes peeled, sliced1 1/2 table spoon keema masala ( Shan or any other brand)olive oilPreparation:Slice onions and sauté until brown . Add the minced meat and garlic paste. Cook until the chicken does not smell and turns brownish. Add masala and tomatoes. Cook for five minutes on low flame and add halfcup water. Let it cook on low flame for five more minutes. Add coriander once cooked

NEW ON THE MENU - TANDOORI CHICKEN - This is suitable for mea 4 or 5

Ingredients

2 table spoons non-fat plain yogurt

Boneless chicken pieces

onion, minced

1/2 tablespoon lemon juice

2 cloves garlic, minced

1 tablespoon chopped cilantro

1 tea spoon ground turmeric

1 tea spoon ground cumin

1 tea spoon ground ginger

1/2 tea spoon salt, or to taste

freshly ground pepper

1/2 tea spoon ground cinnamon

Pinch of ground cloves

Olive oil

Method1. Take a shallow bowl and nicely blend together yogurt, garlic and onion. Now, add lemon juice,

cilantro, turmeric, ginger, salt, pepper, cinnamon, onion, garlic, cloves and yogurt and mix all the ingredients together.

2. Add chicken to the mixture bowl along with your quantity of olive oil and let it marinate for 2 hours or preferably overnight.

3. Set the oven at 500°F. Wrap the marinated chicken in aluminum foil and place it in a baking dish. Roast the chicken until nicely browned for around 25 to 25 minutes.

Chicken Kofta – This is suitable for meal 4 or 5. For meal 2 or 3 add Whole Wheat Roti

Ingredients:Minced chicken Half onion sliced thinly3/4 table spoon Kofta masalaGreen chili, finely chopped

CorianderOlive oilPreparation:Mix all the ingredients together and form meat balls.Take another thinly sliced onion and brown in oil. Add 2 table spoons of low fat yogurt and 3/4 table spoon more kofta masala and cook. Add the meat balls and brown for twenty minutes. Now add 1 cup water and cook on a low flame. Once cooked, add coriander.

Mild Chicken Pulao – This is suitable for meal 2 or 3

Ingredients:Brown rice (left in water for 25-30 minutes)Chicken, cubed1 onion1 table spoon garlic paste1 1/2 table spoon Pulao masalaOlive oilPreparation:Brown the sliced onion in olive oil and add chunked chicken. Now add garlic paste and wait till it turns brown. Add pulao masala and cook until mixed. Add 1-2 cups water and rice and cook on low flame for 25-30 minutes

Chatni (to add some spice to your desi meals)

Ingredients:1 1/2 table spoon grounded red chili1/4 tea spoon garlic paste. 1 lemonSalt to taste. Mix through, add fat free yogurt (optional)

Whole Wheat Roti (to be used in breakfast, meal 2 or meal 3)

How to do it: Take your quantity of Whole Wheat Atta ( Daali is the best brand to use) and add some water to make a dough. The dough will not have the sticky consistency of white flour when kneaded but will form into a firm ball. Roll out the ball of whole wheat atta onto your work surface and cook on a tawa like normal white roti.

Palak Chicken – This is suitable for meal 2 or 3 with a Whole Wheat Roti

Ingredients:Chicken, cubedSpinach, according to chicken (around 1 cup boiled)1 onion2 tomatoes1 1/2 tbsp grounded red chiliesSalt to tasteOlive oilPreparation:Brown the onion in olive oil. Add chicken, grounded chili and salt. Brown the mixture. Add spinach and keep cooking until the water dries up.

Spicy Chicken Roast – This is suitable for meal 2 or 3 and best eaten in a roll with whole wheat roti

Ingredients:2 table spoons low fat yogurt1 1/2 tea spoon grounded red chili1/4 tea spoon saltOlive oilChicken, cubedPreparation:Mix all the ingredients together with the chicken.Wrap in aluminum foil. Bake in a preheated oven, leave for 45 minutes on 150 degrees. Can also be sautéed in a pan.

Chicken Biryani – This is suitable for meal 2 or 3

Ingredients:Brown rice (left in water for 25-30 minutes)1 onion sliced1 1/2 table spoon biryani masalaOlive oil1/2 table spoon garlic pastePreparation:Brown the onion and add chicken . Add garlic paste and brown. Add biryani masala and 1 1/2-2 cup water, until the water reaches a boil keep cooking and then add the rice. Leave on a low flame for 25-30 minutes.

Boiled Brown rice – This is suitable when added to meal 2 or 3 ( try and consume brown rice dishes up to two times per week only or after the first 42 days end)

Leave the brown rice in water for 25-30 minutes. Drain this water and clean the rice. Put the rice into a pan and top with more water, add salt to taste. Boil for 25-30 minutes on low flame

Chicken Karhai – This is suitable for meal 2 or 3 best eaten with a whole wheat roti

Ingredients:Chicken, cubed1 1/2 table spoon grounded red chili1/4 tea spoon saltOlive oil1 onion sliced2 tomatoesCorianderPreparation:Brown the onion in oil and add chicken and garlic. Add salt and chili to brown further. Add tomato and leave on low flame for 5-10 minutes. Now add 1/2 cup water. Once cooked, add coriander