Workouts:

Equipment needed:
Bench/Platform/Box/Dumbbells (optional)

Workout A (4 sets for each exercise) explain each exercise with a

picture as well
 Walk Outs/Inch Worms (10 reps)
 Jumping Jacks /Star Jumps (20 reps)
 Press Ups (10 reps)
 Triceps Dips (15 reps)
 Air Squats (20 reps)
 Step Ups (20 reps)
Workout B (4 sets for each exercise)
 Air Squat Jumps (20 reps)
 Planks (15/30 secs)
 Double Leg Raise (20 reps)
 Alternate Reverse Lunge (20 reps)
 Crunches (20 reps)
 Sprint on spot/High Knee Runs (20 reps)

Low Sugar Diet Plan

Intro: Sugar provides the body with empty calories, this provides the
body with no additional nutrient values. When we are restricting the
calories that we consume, we need to make sure every calorie
counts.
Action Plan:
 Our calorie limit would be between 1200-1300 kcal a day. Even
if the doesn’t have any added or refined sugar, we still get our
sugar from the fresh and dried fruits which should keep our
sugar cravings at bay.
  Vegetables and sugar free drinks such as tea and coffee are
allowed in unlimited quantities
 If you don’t like any of the meal plans, try your hand at making
your own. Choose a meal that provides 250 kcal for breakfast,
300 kcal for lunch and 500 kcal for dinner - you have around
150 kcal a day to use on snacks or sugar free treats and have
have 150ml semi skimmed milk to use in tea and coffee.

I suggest naming the

foods with African
cities, villages,
topographical
features. This keeps
with the whole
Bushman theme
Breakfast (B):
Quality Protein should be your first order of business in the morning:
it's essential for muscle growth; plus, it will keep you feeling full.
Breakfast doesn’t have to be predictable though.

1. Baked Egg with Spinach

Serves 2
Calories per serving 206
Fat 9g (2g sat fat)
Carbs 8g
Protein 22g

Ingredients:
 1 tablespoon olive oil
 100g pre-chopped onion
 100g pre-chopped mushrooms
 2 slices ham(optional)
 Handful washed spinach
 2 Jalepeno chillies
 2 eggs
Method:
 Preheat the oven to 190C. Heat the oil in a large pan over a
medium heat. Add the onion and mushrooms and cook for
about 5 minutes, until the onions are translucent and the
mushrooms are lightly browned.
 Chop the chillies, discarding the stalks (optionally, slice the ham
into strips). Then stir them into the onions and mushrooms
along with the spinach. Cook for a few minutes, until heated
through. If any water accumulates in the pan, drain carefully.
Season with pepper.
 Divide the mixtue among two oven safe bowls that have been
lightly grilled with butter. Carefully crack an egg into each,
making sure to keep the yolks intact. Place the bowls on a
 baking tray and bake until the whites are just but the yolks are
still runny-bout eight minutes should suffice.
*Give benefits of eating some of the ingredients. Jalapeno peppers
are among the most nutritious chillies you can buy. They are high in
potassium, niacin, vitamins A and C.

2. Muesli (V):
Serves 2
Calories per serving 456
Fat 15g (2g sat fat)
Carbs 46g
Protein 13g
Ingredients
 100g oats
 100ml orange juice
 200g fat free yoghurt
 Handful mixed unsalted nuts
 Handful pumpkin seeds
 Handful raisins
 Handful fresh blueberries
 Handful fresh strawberries
 1 tablespoon honey
 Ground cinnamon to taste

Method:
 Wash the strawberries and chop them in half, removing the stalks. In a rush? Just pluck off
the stalks and eat them whole, no one is watching...
 Mix in all of the ingredients together, sprinkling some cinnamon over the top. Pack it and eat
on the way to your job, studies or morning training session.

3. Tortilla/Roti/Chapati breakfast (V)

Serves 2
Calories per serving 521kcal (+71g roti/chapatti)
Fat 17g/5g sat fat (+0.4g
roti/chapati)
Carbs 65g (+15g roti/chapati)
Protein 39g (+3g roti/chapati; +2g fiber)

Ingredients
 2 turkey sausages (optional)
  1 medium tomato
 1 jacket potato (pre baked or raw)
 1 teaspoon olive oil
 200g pre-chopped mushrooms
 ½ tin baked beans
 100g frozen soya beans
 4 eggs
 (optional) 2 slices ham
 2 wholewheat flower tortillas/roti/chapatti

Method
1. Preheat grill to medium, grill the sausages for 10 minutes, turning occasionally. Chop tomato
in half, season, grill with sausages for 7 minutes. Place pre-baked potato in microwave, heat
on full power for 5 minutes (you can heat a normal potato for 10 minutes at the same time
as the sausages)
2. Heat oil in large frying pan. Add mushrooms and fry for 5 minutes. Meanwhile empty the
beans into a small saucepan and cook on a medium heat for 5 minutes. Put the soya beans
into a third pan of boiling water and cook for around 4 minutes.
3. Crack the eggs into the frying pan after the mushrooms are three minutes in, then cook for a
further 2 minutes. Cut the baked potato into wedges, assemble hot ingredients and optional
ham onto tortilla/roti/chapatti and serve.

4. Almond & Banana Oats (V):

Serves 1
Calories per serving 420
Fat 14g (3g sat fat)
Carbs 51g
Protein 17g

Ingredients
 100g oats
 200ml semi-skimmed milk (nutritional values differ if using plant based milk)
 Handful chopped almonds
 1 banana
 1 tablespoon peanut butter

Method
 Pour the oats and milk into a large bowl and microwave on full power for 2 minutes. A large
bowl will ensure it keeps the mixture in when it froths up.
 Slice and add the bananas, peanut butter, almonds and stir to incorporate evenly. Eat and
Enjoy

5. Bushman Veggie Omelette (V)

Serves 1
Calories per serving 288
 Fat 11g (5g sat fat)
Carbs 13g
Protein 34g
Ingredients
 Dash olive oil
 2 spring onions
 1 green chilli
 1 red pepper
 2 eggs
 Handful grated cheddar
 2 handful spinach

Method
 Heat the oil in a pan. Roughly chop the spring onions, green chilli and red pepper and fry for
three minutes then trnsfer to a bowl.
 Add a little more oil to the pan. Mix the eggs together briefly NOT like a scambled egg with a
little salt and pepper.
 Once the oil starts to smoke a little, fry the eggs without stirring for minute then add the
vegetbles, cheese and a handful of spinach. Fry for another 3-4 minutes until the eggs are
set.
 Sprinkle with spinach and add a little salt if desired then serve without folding.

6. Bacon and Egg Muffin

Serves 1
Calories per serving 315
Fat 6g (1g sat fat)
Carbs 27g
Protein 29g

Ingredients
 2 eggs
 1 slice lean bacon (turkey bacon optional)
 1 wholemeal muffin
 1 pre-sliced cheddar slice
 Cherry tomatoes
 Flaxseeds
 Black pepper

Method
 Grill the bacon until slightly crisp (about 10 minutes) Put the tomatoes under the grill for few
minutes or if you prefer them cold, serve them after you have prepared your meal.
 Slice the muffin in half and put it in the toaster.
 Bring a shallow part of water to simmer, swirl the water with a spoon to create a whirlpool.
Crack the eggs into this and poach for two minutes.
  Melt the slice of cheese for 30 secondson full power in the microwave. Put the baconand
eggs on the muffin and top with the melted cheese. Sprinkle with flaxseeds.
 Serve with tomatoes on the side, and top with freshly ground black pepper.

7. Asparagus Frittata (V)

Serves 6
Calories per serving 405
Fat 27g (9g sat fat)
Carbs 15g
Protein 30g

Ingredients
 1 tablespoon olive oil
 100g pre chopped leek
 350g asparagus
 Handful parsley
 1 tablespoon chives
 8 eggs
 100ml milk (optional plant milk of your choice)

Method
 Preheat the grill to high. Heat the oil in a skillet over a medium high heat. Add the leek and
fry for 3 minutes or until soft v.
 Meanwhile chop the asparagus, parsley, chives and season. Fry for 3 more minutes then
spread out in the skillet.
 Whisk the eggs, milk add a pinch more seasoning in a bowl. Pour in to the skillet with the
asparagus mix and gently shake to evenly spread the mixture. Turn down the heat.
 Cover and cook without stirring for 3 minutes or until the eggs begin to set at the edges.
With a spatula, lift up and an edge and tilt the skillet to allow the uncooked mixture to flow
to the bottom of the pan. Place under the grill for 2 minutes until the frittata is brown.

Lunch (L):
1. Pineapple Chicken Burger
Serves 1
Calories per serving 460
Fat 12g (6g sat fat)
Carbs 45g
Protein 45g
Ingredients
 1 boneless chicken breast
 Teriyaki sauce
 1 cheddar slice
 1 pineapple ring
 1 wholemeat sesame seed bun
 Handful chopped red onion
 1 teaspoon jalepeno

Method
 Pre-Heat a griddle pan on a medium high heat. Smother the chicken in the teriyaki sauce and
lay it out as flat as possible. Grill for 5 minutes, flip and immediately add the cheese slice to
the top. Continue until the cheese is melted and the chicken is lightly charred and feels firm
to the touch. Male sure the food is cooked to avoid food poisoning.
 Place the pineapple slices and rolls on the grill. Toast the halved roll lightly and cook the
pineapple until its soft and caramelised about 2 mins on each ide.
 Top the roll with the chicken and drizzle some teriyaki sauce. Fill the bun with pineapple,
onion and jalapeno.

2. Mackerel and Potato Salad

Serves 1
Calories per serving 633
Fat 47g (8g sat fat)
Carbs 35g
Protein 33g

Ingredients
 60g red potatoes
 10g spring onions
 ½ avocado
 1 fresh beetroot (red cabbage, tomato and radish make a good substitute)
 Handful rocket (any leafy salad will make a good substitute)
 A few capers (olives are a decent substitute-thyme can also do the trick)
 100g smoked mackerel fish
 1 lemon
 40g low fat crème fraiche (plain yoghurt/greek yoghurt as a substitute)

Method:
 Wash your potatoes then poke several holes in each with a fork. PLace on a microwvable
plate and cover with a sheet of kitchen roll. Microwave for 7 minutes, turning halfway
through.
 While that is sorting itself out, slice the spring onions and cut your avocado and beetroot
into chunks. Chop the rocket, or add it straight to the salad mix
 Plate up your spring onion, beetroot, avocado and capers or throw it into a plastic container
and cover it with rocket leaves. Slice up chunks of mackerel and add them on top.
  When your potato has cooked and cooled, cut into chunks and add it to the salad. Blend the
juice of half the lemon with the low-fat crème fraiche and spoon over the salad.

3. Spicy Pork Soup

Serves 2
Calories per serving 530
Fat 16g (4g sat fat)
Carbs 58g
Protein 32g
Ingredients
 2 pork steaks
 125g spring onions
 2 sachets of a soup of your choice
 200g rice noodles
 Handful coriander
 1 tablespoon sesame oil
 1 teaspoon garlic
 2 tablespoons sake (use dry sherry for alcohol substitute or white grape juice for non
alcohol)
 75g mushrooms
 100g spinach
 Soy sauce

Method
 While the kettle is boiling, chop the portk into thin strips and the spring onion into chunks,
discarding the green ends.
 Make two mugs of soup with the boiled water and set it aside. Soak the rice noodlesin a wok
with the remaining boiled water for 4 minutes, drain and divide between two bowls .
Sprinkle with coriander.
 Crank up the heat sp your wok is super-hot. Swirl in the sesame oil and stir fry the spring
onions, garlic, chilli and ginger for one minute.
 Reduce the heat and stir fry the pork for 4 minutes, then add mushrooms and sake. When
the mixture becomes sticky add the spinach
 Load the pork and spinach mix onto the noodles then pour over the soup. Soy sauce is
optional.

4. Grilled Sardine Bagel

Serves 1
Calories per serving 422
Fat 9g (1g sat fat)
Carbs 51g
Protein 16g
Ingredients:
 3 spring Onions
 5 Spears asparagus
 Extra Virgin Olive Oil
 2 sardine fillets
 1 bagel
 1 tea spoon crushed garlic
 1 lemon

Method:
 Warm up a griddle pan over medium heat. Lay the spring onions and asparagus on. U*p the
heat and add some olive oil to the pan. Cook for three minutes. Remove to a chopping
board.
 Lighlty oil the fish skillets, lower the heat and lay them skin-side down. Once they're done (in
about 5 minutes or so), put them on a plate to one side.
 Halve the bagel and stick it on the griddle pan. While it toasts, chop the spring onions. Turn
the bagel over and when slighlty browned and crusty rub it with a little garlic.
 Dress the bagel with olive oil and place the spring onions on top, followed by the asparagus
and sardines. Adda squeeze of lemon and grating of zest and give your stomach what it
wants.

5. Chicken Pesto Pasta Salad

Serves 2
Calories per serving 552
Fat 19g (6g sat fat)
Carbs 32g
Protein 25g

Ingredients:
 100g wholewheat pasta
 1 teaspoon pesto
 2 table spoons olive oil
 Black pepper
 2 mozzarella balls
 Handful basil
 Handful rocket
 Handful pitted black olives
 Handful pine nuts
 Handful sundried tomatoes
 200g pre-cooked chicken breast

Method:
 Bring a large pan of lightly salted water to boil. Add the past, then bring bck to the boil
before reducing heat to a simmer. Leave it to cook for 10 minutes, stirring occasionally.
  To make the dressing, mix the pesto, olive oil and grind some blackk pepper in a bowl. Add
more oil if the dressing is too thick. Slice the mozarella and chop the herbs.
 When the pasta is cooked, drain it, mix with the dressing and add the other ingredients. Stick
it in your tub and be the envy of your work collegues. This mkes two portions so you can
either share it with someone or keep some in the fridge for tomorrow.

6. La Tuna Salada Nissarda

Serves 2
Calories per serving 594
Fat 16g (3g sat fat)
Carbs 25g
Protein 52g

Ingredients:
 6 medium sized potatoes
 2 eggs
 1 hndful of green beans
 2 tuna steaks
 2 tablespoon olive oil
 2 teaspoons red wine vinegar
 1 teapsooon Dijonmustard
 1 teapoon pre crushed garlic
 Pinch "Herbs de Province"
 2 heads baby gem lettuce
 6 anchovy filets
 2 tomtoes quartered
 12 small black olives

Method:
 Boil the potatoes for 8 minutes in a large pan of water. For the last 4 minutes add the eggs,
then for the last minute, the beans. Drain and cover with water to cool for 2 minutes
 Meanwhile sear the tuna in a hot pan for 2 minutesa side. Let it cool a bit before slicing.
 Put the oil, vinegar, mustard, garlic and herbsin a jar and shke.. Roughly tear the lettuce and
add to the bowl with anchovies, tomatoes and olives.
 Halve the potatoes, peel and quarter the eggs then continue to build the salad onto your
plates. Drizzle the dressing over the salad, top with tuna. Enjoy

7. Mexican Rice Muscle Salad

Serves 2
Calories per serving 418
Fat 8g (4g sat fat)
Carbs 36g
Protein 39g
Ingredients
 100g express wholegrain rice
 1 avocado
 1 green pepper
 1 tomato
 1 chilli
 1 tablespoon olive oil
 4 tablespoons lime juice
 1 teaspoon pre crushed garlic
 200g tinned kidney beans
 200g tinned tuna

Method
 Cook the rice in the microwave for 2 minutes and set aside to cool.
 Meanwhile, chop the avocado, green pepper, tomatoand chilli into chunks. De seed the chilli
if you don’t like the food too spicy.
 Mix the olive oil, lime juice and garlic together in a bowl to create a dressing.
 Sppon the rice into your lunch box and layer the drained kidney beans, tun and dressing
mixture on top. Best eaten after a workout.

8. The Mighty BLT (Bacon Lettuce and Tomato sandwich)

Serves 1
Calories per serving 521
Fat 15g (5g sat fat)
Carbs 35g
Protein 31g

Ingredients:
 4 rashers of bacon (turkey or pork)
 2 slices of wholemeal/brown bread
 1 clove garlic
 1 tablespoon salsa
 Handful spinach leaves
 Handful sun-dried tomatoes

Method
 Switch on the grill and trim the fat from the outer edge of the bacon rashers, this can reduce
the fat by up to 45%.
 Stick the rashers under the grill then lighlty toast the read. Rub each toasted slice with a
halved garlic clove (this adds flavour and reduces the need for butter, lower clories)
 When bacon is cooked, leave it to rest for a minute or so between two sheets of kitchen
paper to soak up the remaining excess fat.
  Build up your sandwich by spreading the salsa directly onto the toast and layering on the
spinac and sun dried tomatoes.

9. Tuna and Pepper Salad

Serves 1
Calories per serving 373
Fat 13g (3g sat fat)
Carbs 17g
Protein 43g

Ingredients
 1 teaspoon lemon juice
 1 tablespoon extra virgin olive oil
 ½ teaspoon of Mustard
 ½ teaspoin crushed garlic
 1 yeloow pepper
 ½ red onion
 Handful parsley leaves
 6 cherry tomatoes
 1 x 160g tuna
 10 pitted black olives (optional)
 2 handfuls baby spinach

Method
 Whisk together the lemon juice, olive oil, mustard and garlic in a small bowl. Cover with a
lidded containr.when finished as this is your dressing for your salad.
 Chop the yellow peppers, red onion and parsley. Cut the cherry tomatoes in half and drain
the tuna. Cmbine these with the olives and spinach in a lunch box. Keep the box in a fridge
to pack in the morning.
 Once you’ve finished your workout or on your lunch break pour the dressing on the top of
your slad. Cover and Enjoy. Take time to refelct on Nature and her blessings.

10. Chickpea Super Lunch (V)

Serves 1
Calories per serving 412
Fat 19g (9g sat fat)
Carbs 27g
Protein 17g

Ingredients
 80g sliced green beans
 2 spring onions
  1/2red pepper
 100g drained/soaked chick peas
 1 tablespoon extra virgin olive oil
 1 teaspoon balsamic vindegar
 1 teaspoon pre crushed garlic
 2 handfuls watercress
 Handful walnut pieces

Method
 Steam the beans for 4 minutes. Meanwhile chop the spring onions and pepper. Drain the
beans and allow to cool
 On a bowl, mix together the chickpeas, onion, pepper and finally the beans.
 Place the olive oil, balsamic vinegar and garlic and shake. Add to the chickpea salad and mix
well.
 Put the watercress in your box. Spoon the chickpea mix over the leaves then scatter the
walnuts over the top. Pop the lid on before you are tempted to sart snacking early.

11. Pepe Tuna Sandwich

Serves 2
Calories per serving 308
Fat 10g (2g sat fat)
Carbs 34g
Protein 22g

Ingredients
 1 tablespoon low fat mayonnaise
 ½ teaspoon wasabi paste ( OR 1 tablespoon hot mustard powder (such as Coleman's) mixed
with 1-2 teaspoons water OR scotch bonnet)
 1 x 200g tin of tuna
 4 slices wholemeal bread
 1 tomato
 1 red pepper
 1 small onion
 Handful lettuc leaves

Method:
 Ina small bowl, mix the mayonnaise and wasabi or mustard paste together Drain the tuna,
fork it into the bowl and combine with the paste. Spread equal amounts of the picy tuna
mixture on two slices of thick cut lightly toasted bread.
 Slice the tomoato and pepper and finely chop the onion, putting it all on top of the tuna mix.
Add a lettuce leaf and a slice of bread. Tada!

12. Thai Recovery Prawns

Serves 1
 Calories per serving 385
Fat 11g (4g sat fat)
Carbs 16g
Protein 21g

Ingredients
 1 tablespoon sy sauce
 1 teaspoon sugar
 2 tablespoons lime juice
 200g cooked prawns
 100g pre grated carrot
 1 teaspoon pre chopped chilli
 Handful brussel sprouts
 Handful Cashew nuts
 Handful Coriander

Method
 Mix the soy sauce, sugar and lime juice together, stirring until the sugar has completely
dissolved then put the dressing to one side.
 Now mix the prawns, carrot, chillies, beansprouts and nuts together in a bowl, add the
dressing and stick everything in your lunch ox. Tear up some coriander leaves and sprinkle
over the top.
 Keep in a fridge. When you are ready to eat, Shake the box before digging in.

13. Cashew and Sesame Quinoa (V)

Serves 2
Calories per serving 390
Fat 35g (2g sat fat)
Carbs 30g
Protein 20g

Ingredients:
 140g quinoa
 1 teaspoon vegetable bouillon powder/ vegetable Maggi cubes
 6 spring onions
 3 tablespponssoya beans
 2 tablespoons cashew nuts
 2 teaspoons sesame oil
 1 tablesppon soy sauce
 Juice of ½ a lemon
 100g pre grated carrot
 Black pepper
Method
 Rinse the quinoa. Add to a saucepan with 350ml water and the bouiliion (maggi) powder
then bring to the boil. Cover and simmer for around 10 minutes or until the water is
absorbedand quinoa is soft and fluffy.
 When the quinoa Is cooking, chop the spring onions, discarding the green ends. You have
some spare time now. I cahllenge you to 15 squats, 15 situps and 15 push ups in this time.
 Addthe beans to the quinoa, stir through, thn remove from the heat. Combine with the nuts,
sesame oil, soy sauce, lemon juice, grated carrots, spring onionand black pepper. Toss it all
together well then serve.

14. Baked Salmon and Veg Parcels:

Serves 1
Calories per serving 528
Fat 13g (2g sat fat)
Carbs 26g
Protein 45g

Ingredients
 80g noodles
 1 carrot
 50g Fennel seeds
 1 clove garlic
 2 spring onions
 Handful pe chopedmushroom
 175g salmon fillet
 1 tablesppon coriader

Method
 Preheat the oven to 220C. Bring a large pan of water to the boil and add the noodles. Give at
least 5 minutes.
 Meanwhile, peel and roughly chop the carrot, fennel and garlic. Chop the spring onions
discarding the green bits . Wrap them all up with the mushroomsand the salmon in foil
scattered with choppd orriander
 Bke the foil parcel at 200C for 10 minutes then unwrap it. Add the cooked noodles, plate up
and eat

15. Chicken and Peanut Noodles

Serves 2
Calories per serving 340
Fat 11g (2g sat fat)
Carbs 23g
Protein 36g
Ingredients
 2 pack of noodles
 2 teaspoon sesame oil
 4 tablesppons lime juice
 4 tablespoons water
 1 teaspoon peanut butter
 2 teaspoon soy sauce
 1 teaspoon Tabasco (or pepper sauce of your choice)
 200g pre coooked chicken pieces
 1 red pepper
 Handful sugar snap peas
 Handdul sesame seeds

Method
 Bring a large pot of water to boil and cook the noddles in the boiling water for about 4
minutes. Drain it and toss in a large bowl with a splash of sesame oil.
 Combine the lime sauce, oanut butter, soy sauce, hot sauce and another splash of sesame oil
in a large microwavable mixing bowl. Microwave for 45 seconds then stir well to create a
smoot sauce.
 Add the sauce to the noodles and toss to cove. Slice the pepper and throw into the mix into
the chiken and raw sugar snap peas. Top up wuth a sprinkle of sesame seeds.

16. Sesame Salmon Snack Box

Serves 2
Calories per serving 428
Fat 31g (8g sat fat)
Carbs 24g
Protein 43g

Ingredients
 1 tablespoon soy sauce
 1 tablespoon sesame oil
 3 tablespoons lime juice
 200g salmon fillet
 Handful brocooli florets
 Handful mangetout
 1 red pepper
 Hanful coriander
 Handful fresh eff noodles
 2 tablespoons sesame seeds

Method
 Mix the soy sauce, sesame oil and lime juice in a bowl the brush it over the salmo fillet. Grill
the fish for 10 minutes, basting with dressing.
  Steamt he brocciol and mangetout until they soften (3-4 minutes). Put them in a cold water
so they retain bite. Chop up the red pepper and finely shred the coriander.
 Put it all in your lunch box with the egg noodles, sprinkle with sesame seeds and see if you
can hang on until after work.

Dinner:
Protein is given for building muscle, and carbs are great for recovery.
For late nights or rest days pick a low-carb option.

1. Double Steak & Eggs

Serves 1
Calories per serving 725
Fat 25g (6g sat fat)
Carbs 2g
Protein 87g

Ingredients
 300g sirloin steak
 2 free range eggs
 Extra Virgin Olive Oil
 Salt
 Pepper

Method
 Pour olive oil in a heavy bottomed pan and heat it until you see the oil start to smoke.
 Trim the fat from your sirloin before placing it in the oiland fry for 2-3 minutes on each side
for medium rare. Add salt and pepper while in the pan.
 Remove the steak and put it aside to rest while you fry your eggs.
 Turn the heat on the pan down to medium and add a dash more of olive oil to combine with
the juices from your steak.
 Crack your eggs into the oil and fry Gently until the whites are just set and the yolks runny
(Or cooked longer for personal preference) preference.

2. BBQ Lamb Kebab

Serves 4
Calories per serving 470
Fat 12g (2g sat fat)
Carbs 16g
Protein 34g
Ingredients
 50ml orange juice
 50ml lime juice
 1 tablespoon tomato puree
 2 teaspoons pre crushed garlic
 3 tablespoons hoisin sauce
 2 tablespoons sweet chilli sauce
 1 teaspoon pre chopped chilli
 2 tablespoons soy sauce
 1 tablespoon vegetable oil
 8 bay leaves
 400g pre diced lamb
 24 pickled shallots

Method
 To make the BBq sauce, combine the orange juice, lime juie, ketchup, garlic, hoisin sauce,
chilli sauce,pre chopped chilli, soy sauce and vegetable oil.
 Thread a bay leaf on each 8 wooden skewer first then alternate shallots and lamb
 Drizzle the kebabs with oil, then fry, grill or if the sun is out BBQ for 3-4 minuntes on each
side, brushing them with the BBQ sauce throughout the cooking process for a tasty finish.

3. Swimming Sausage Dogs

Serves 2
Calories per serving 542
Fat 24g (8g sat fat)
Carbs 40g
Protein 37g

Ingredients
 2 tablespoons olive oil
 4 sausages (vegan, pork, chicken or beef)
 50 pre chpped onions
 1 teaspoon prechopped garlic
 50g pre diced carrot and swede
 1 tin green lentils
 100ml chicken stock
 100ml red wine
 1 sprig rosemary
 1 teaspoon pre chopped chili

Method
 Heat one tablespoon of oil in a large frying pan and cook the sausages for roughly 2
mins.Add the rest of the olive oil, onion, garlic, carrot and swede and cook for a further 10
 minutes, until vegetablesa re lightlycoloured and the sausagescooked through. Check your
sausages
 Meanwhile empty lentils into a large saucepan with a little water to cver. Heat gently for 4
minute, stirring occasionaly. Do not allow to boil, drainthn put back into the saucepan.
 Add the stock, wine, rosemary, chillies and sausages to the lentils. Bring to boil then simmer
as you check the sausages are cooked through. Remove the rosemary sprig before you
season and serve.

4. Sunset Beef and Pepper mash

Serves 4
Calories per serving 409
Fat 9g (2g sat fat)
Carbs 32g
Protein 30g

Ingredients
 500g pre mashed potato (I personally prefer using sweet potatoes)
 500g fillet steak
 Black Pepper
 1/2 teaspoon of scotch bonnet (add more if you're brave)
 4 spring onions
 40ml soy sauce
 1 tablespoon sesame oil
 1 tablespoon ground ginger

Method
 Put the mash in the microwave for roughly 4 minutes. (Alternatively, microwave a sweet
potato with some butter for 8 minutes turning it over halfway. Don’t forget to mash it with
some sour crème and milk-my favourite)
 Rub freshly ground black pepper on to the steak and cook for 4 minutes on each side. As the
beef cooks, remove the msh and mix in the scotch bonnet seeds and all. Leave to stand until
the eef is ready.
 Spoon a dollop of potato to each plate cut the spring onions into strips and lay them on top
of the mash.
 Slice the beef very thily and divide between the plates
 Mix together the soy sauce, sesame oil and ginger. Drizzle each plate with the sauce and
serve with more scotch bonnet....if youre brave

Weeks 1 and 3:

Day Breakfast Snac Lunch Snack Dinner

 k1 2
Monday 1 whole Appl Bowl of Small 2
English e vegetable bag haddock
muffin soup and 2 (17g) fish
sliced in oatcakes salted cakes
half and each popcor with
toasted,to spread n 3tbsp
pped with with 1 tbsp tzatziki
1 poached light and 200
egg. cream roast
cheese Mediterr
anean
veg
Tuesday 3 tbsp Pot Tuna, Banan Beef
sugar free of no sweetcorn a Enchilad
muesli adde and as:
with 150g d pepper Cook
zero suga toasties: 75g
percent fat r jelly Mix 100 extra
Greek free (115 tuna in lean
yoghurt g) water mince in
and a (drained) 2 tbsp of
handful of with 3 tbsp veg oil
blueberrie sweetcorn, with 1
s 3 tbsp small
diced red finely
pepper chopped
and 1 tbsp onion
light and ½
mayo. diced red
Place the pepper.
mixture on Add 3
1 slice of tbsp
wholemeal cooked
toast, top canned
with 20 brown
grated lentils,
reduced 200g can
fat chopped
cheddar tomatoe
and grill. s and
Serve with simmer
a green for 10
salad and mins.
1 tbsp low Place 2
fat sugar ready
free prepared
dressing pancake
s oona
flat
surface,
divide
the beef
mixture
between
the
pancake
s, roll
them up
and
transfer
to an
oven
proof
dish.
Mix 30g
reduced
fat
cheddar
with 50g
 zero per
cent fat
Greek
yoghurt,
spoon
over the
pancake
s and
place in
a
medium
hot grill
for 5
mins.
Serve
with a
mix of
green
salad.
Wednes 1 slice of apple Lentil & 1 rice Stir Fry
day toast, Feta cake Prawns
topped Salad: mix spread with
with small 5 tbsp with 2 Noodles:
mashed cooked/ca tbsp Cook
banana nned tomat half a
and 1 kiwi lentils with o salsa pack
3 chopped (250g)
sun dried ready
tomatoes, prepared
4 halved stir fry
cherry veg it
tomatoes, finely
½ diced chopped
red ginger,
pepper, garlic
 large and chili
handful of in 2 tbsp
rocket of
baby rapeseed
spinach, 1 oil add
sliced 100
spring cooked
onion and peeled
top with prawns
2tbsp and
sugar free 150g
low fat straight
dressing took
and 25g noodles
reduced with 2
fat feta tbsp.
reduced
salt soya
sauce
and the
juice of a
lime.
Thursda Porridge Suga Hummus 1 rice 4 lean
y made with r and Carrot cake beef or
30g fr/lo Pita: topped turkey
oats,200m w fat 1 with 2 meatball
l semi yogh wholemeal tbsp s
skimmed urt pitta, 50g salsa (cooked
milk, 1 and reduced accordin
tbsp flaked 1 fat g to
coconut kiwi hummus packet
and a fruit and 1 instructi
handful of small ons) and
raspberrie grated tomato
s carrot sauce
 made
from 1
small
onion, 1
stick
celery,
crushed
garlic
cooked
in 2 tbsp
of oil
and
200g can
chopped
tomatoe
s. Serve
with
150g of
courgetti
spaghe
tti
Friday 2 small Man
slices go
wholemeal slices
toast
topped
with
avocado
and
blackpepp
er
Saturda
y
Sunday