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Shahzad Anwar Meal Plan Session 9
Shahzad Anwar Meal Plan Session 9
Shahzad Anwar Meal Plan Session 9
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 WHEAT
BREAD.
OR, if you are having the Breakfast Protein Power Pump
Shake (recipe given below), use TWO SCOOPS of
PROTEIN POWDER, ONE MEDIUM BANANA , ONE TABLE
SPOON PEANUT BUTTER and the rest of the ingredients
according to the recipe provided in the breakfast recipe
section below.
When preparing the rest of your meals, please refer to the table
given below, which will guide you in terms of food groups. You can
then fit in the desired ingredient where the option is given.
IMPORTANT NOTES:
1. AFTER MEAL 5 you must consume ONE serving of the
above and use your own recipes when cooking your food if you do
not 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 you
have eaten a meal at either 6pm or 6.30pm) and also
make sure that you eat a meal 60 to 90 minutes after your
workout has ended as 60 to 90 minutes after the workout
is crucial for fat burn and eating anything immediately will
greatly alter and interfere with this process (so if your
workout 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 the
workout 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 home
make sure you follow the same guidelines.
White Fish
Salmon
Lean Beef
Egg Whites
Protein Powder (Isolate)
Fat Free Cottage Cheese
Tuna
Sole
CARBOHYDRATES GROUP 1:
Complex Carbohydrates:
Grains, Starch, Legumes (ONLY TO BE USED IN MEAL 1, 2 OR 3)
Whole Wheat Atta
Rolled Oats or Oat Bran
Sweet Potato
Quinoa
Brown Rice( 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)
Spinach
Asparagus
Brussel Sprouts
Green Beans
Cauliflower
Lettuce
Peppers
Mushrooms
Tomato
Artichokes
Cabbage
Fennel
Cucumber
Onion
Rocket
Pumpkin
Squash
Broccoli
Carrots
Sprouts
AND ALL LOCAL
VEGETABLES
CARBOHYDRATES GROUP 3:
Simple Carbohydrates ( ONLY TO BE USED TO MEAL 1, 2 OR 3):
Fruit
Apple
Banana
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 - lets 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 dont 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 nasty
diet ones), fruit juices (fresh or packed) and energy drinks for WATER. Try and
have 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 herbal
tea, 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 lets just stay sober for now!
10) Lets 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 dont waste time making
them and can just reach for the right thing at the right time. An example is to
make a bunch of Kababs and freeze them, then weigh and cook in your olive
oil quantity when the time comes!
BREAKFAST RECIPES:
Breakfast Protein Power Pump Shake: This is the breakfast
mentioned on page 1 Ingredients:
- 1 banana
100ml skim milk
peanut butter
some coffee
scoops chocolate whey protein powder
Crushed ice cubes to taste
Blend thoroughly in a blender
1 small banana
100g strawberries
2 tbsp finely ground rolled oats or oat bran
scoops vanilla or strawberry whey protein shake
Crushed ice cubes to taste
Add chopped walnuts
Place all the ingredients in a blender and blend thoroughly
CONTINENTAL MEALS
CHICKEN RECIPES
NEW ON THE MENU CHICKEN SPAGHETTI
BOLOGNESE
INGREDIENTS
YOUR QUANTITY OF extra-virgin olive oil
half medium onion, finely chopped
half medium carrot, finely chopped
2 cloves garlic, minced
YOUR QUANTITY OF whole-wheat pasta
YOUR QUANTITY OF ground beef or chicken
1 diced tomato
1 tablespoon tomato paste
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
PREPARATION
Heat 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.
TIPS
you may also add chopped mushrooms to your sauce
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
Spinach Pesto
1. 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 Meatballs
1. 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 a
middle 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) you
weigh them on your food weighing scale to ensure that you only cook the amount of chicken
that you require for your meal. The rest of the Chicken Meat Ball mixture can be stored in
the freezer to be used later.
Ingredients:
1 chicken or turkey breast, skinned and deboned, cubed
cup of fat free cottage cheese
2 cups of mixed lettuce
1 chopped apple
6 walnuts, chopped
Lemon juice
Stevia to taste
Preparation:
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.
Ingredients:
Shredded Chicken breast
60g boiled lentils
Some broccoli, cut into pieces
2 egg whites
Pumpkin seeds
chopped avocado
basil leaves
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 the
egg 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 and
finally the toasted seeds and then season with salt and pepper. Now add dressing.
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 and
layer 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 coriander
Coconut or sesame oil
Preparation:
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.
Summers Salmon
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 Necos)
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 Beef
1 Onion
2 Table spoons Worcestershire Sauce ( easily available at any super market)
1 Tea spoon Black Pepper
2 Tea spoons Salt
1 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 SAUCE
5-6 Mushrooms finely chopped
1 Cup Water
Half Tea spoon Chicken Stock powder or Half a Chicken Cube
1 Tea spoon Balsamic Vinegar
Olive Oil
1 Table Spoon Fat Free Yogurt
1 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 saut 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!
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
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 ready
layer over greens and top with walnuts
OAT RECIPES
Breakfast Protein Oats
meal 3
Ingredients:
1/3 cup or 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.
SULTRY SANWICHES
Tuna/ Shredded Chicken Sandwich - This is suitable for meal 2 or 3
Ingredients:
30 grams softened fat free cottage cheese
olive 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
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 is
suitable for meal 4 and 5
Ingredients
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!
2 onions
1/2 table spoon garlic paste
2 tomatoes peeled, sliced
1 1/2 table spoon keema masala ( Shan or any other brand)
olive oil
Preparation:
Slice onions and saut 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 half
cup water. Let it cook on low flame for five more minutes. Add coriander once cooked
Method
1. 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 500F. 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
Wheat Roti
Ingredients:
Minced chicken
Half onion sliced thinly
3/4 table spoon Kofta masala
Green chili, finely chopped
Coriander
Olive oil
Preparation:
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, cubed
1 onion
1 table spoon garlic paste
1 1/2 table spoon Pulao masala
Olive oil
Preparation:
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
Ingredients:
1 1/2 table spoon grounded red chili
1/4 tea spoon garlic paste.
1 lemon
Salt to taste.
Mix through, add fat free yogurt (optional)
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
Ingredients:
Chicken, cubed
Spinach, according to chicken (around 1 cup boiled)
1 onion
2 tomatoes
1 1/2 tbsp grounded red chilies
Salt to taste
Olive oil
Preparation:
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.
Chicken Biryani
Ingredients:
Brown rice (left in water for 25-30 minutes)
1 onion sliced
1 1/2 table spoon biryani masala
Olive oil
1/2 table spoon garlic paste
Preparation:
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.
Chicken Karhai
wheat roti
Ingredients:
Chicken, cubed
1 1/2 table spoon grounded red chili
1/4 tea spoon salt
Olive oil
1 onion sliced
2 tomatoes
Coriander
Preparation:
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