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Breakfasts ........................................................................................................................................................ 5

Breakfast in a Jar ......................................................................................................................................... 5

Cherry Ripe .................................................................................................................................................. 6

Coconut Pancakes ....................................................................................................................................... 7

Creamy Berry and Maple Quinoa ................................................................................................................ 8

Egg and Bacon Muffins ................................................................................................................................ 9

Egg Avocado and Bacon Salsa ................................................................................................................... 10

Fluffy Banana 'N' Flax Pancakes ................................................................................................................ 11

Greek Yoghurt Pancakes ........................................................................................................................... 12

Individual Bacon Quiches .......................................................................................................................... 13

Mini Smoked Salmon Frittatas .................................................................................................................. 14

Quinoa Greek Parfait................................................................................................................................. 15

Main Meals.................................................................................................................................................... 16

Almond Crusted Chicken ........................................................................................................................... 16

Aromatic Fish Curry ................................................................................................................................... 17

Bacon Minestrone Soup ............................................................................................................................ 18

Bacon Zucchini Slice .................................................................................................................................. 19

Baked Chicken Parmesan .......................................................................................................................... 20

BBQ'd Chilli and Lime Whole Snapper ...................................................................................................... 21

Beef and Cashew Stir Fry .......................................................................................................................... 22

Beef and Vegetable Soup .......................................................................................................................... 23

Beef Stroganoff ......................................................................................................................................... 24

Blackened Chicken with Avocado Cream Sauce ....................................................................................... 25

Cajun Chicken and Feta Salad ................................................................................................................... 26

Chermoulla Fish......................................................................................................................................... 27

Chicken and Leek Risotto .......................................................................................................................... 28

Chunky Chicken & Vegetable Soup ........................................................................................................... 29

Chicken Gumbo ......................................................................................................................................... 30

Chicken Tikka Curry with Cauliflower Mash.............................................................................................. 31

Chilli Chicken with Tacos ........................................................................................................................... 32

Colcannon ................................................................................................................................................. 33

3

Creamy Lemon Chicken ............................................................................................................................. 34

Creamy Mushroom Chicken ...................................................................................................................... 35

Creamy Tomato Chicken ........................................................................................................................... 36

Curried Chicken Skewers, pineapple salsa & peanut sauce ..................................................................... 37

Garlic Lime Chicken ................................................................................................................................... 38

Individual Bacon Quiches .......................................................................................................................... 39

Indonesian Chicken Curry ......................................................................................................................... 40

Lamb Quinoa Koftas .................................................................................................................................. 41

Madras Lamb Curry ................................................................................................................................... 42

Malaysian Spiced Chicken Skewers ........................................................................................................... 43

Mexican Chicken ....................................................................................................................................... 44

Oysters Kilpatrick ...................................................................................................................................... 45

Potato and Leek Soup ............................................................................................................................... 46

Pork with Honey Rosemary Glaze ............................................................................................................. 47

Pumpkin Nachos ....................................................................................................................................... 48

Slow Cooked Beef Ragu with Rigatoni ...................................................................................................... 49

Thai Chicken & Mango Stir Fry .................................................................................................................. 50

Tuna Mornay ............................................................................................................................................. 51

Turkey Avocado Cobb Salad ...................................................................................................................... 52

Turkey Burgers with a bite ........................................................................................................................ 53

Turkish Lamb and Vegetable Stew ............................................................................................................ 54

Zucchini Lasagna ....................................................................................................................................... 55

Snacks/Sides .................................................................................................................................................. 56

Apricot Coconut Protein Balls ................................................................................................................... 56

Baked Zucchini Fries .................................................................................................................................. 57

Banana Choc Chip Protein Cookies ........................................................................................................... 58

Fresh Basil Pesto ....................................................................................................................................... 59

Beetroot Dip .............................................................................................................................................. 60

Cherry Ripe ................................................................................................................................................ 61

Choc Chip Peanut Butter Balls .................................................................................................................. 62

Choc Monkey Protein Bars ........................................................................................................................ 63

Lemon Berry Cheesecake .......................................................................................................................... 64

Lemon Coconut Bliss Bombs ..................................................................................................................... 65

Low Carb Honey Nut Cookies .................................................................................................................... 66

4

Mocha Nut Protein Balls ........................................................................................................................... 67

Peanut Butter Chocolate Protein Balls ...................................................................................................... 68

Spinach Dip................................................................................................................................................ 69

White Chocolate Cranberry Bars............................................................................................................... 70

Vegetarian ..................................................................................................................................................... 71

Baingan Bharta (Eggplant Curry) ............................................................................................................... 71

Cauliflower Crust Pizza .............................................................................................................................. 72

Mashed Pea Fritters .................................................................................................................................. 73

Momentum Phase Pita Pizza ..................................................................................................................... 74

Moroccan Summer Salad .......................................................................................................................... 75

Parmesan Quinoa Bites ............................................................................................................................. 76

Roasted Vegetable Quinoa ....................................................................................................................... 77

5

Breakfasts

Breakfast in a Jar

40 Day MAX Fat Burn Challenge

Serves 1

2 tbsp oats

1 tbsp chia seeds

1/2 banana, mashed

1/2 cup non-fat Greek yogurt

2 tsp natural peanut butter (or any nut

butter)

1/2 cup unsweetened almond milk (or milk

of choice)

20 drops stevia, or sweetener to taste

1. In a mason jar, combine all ingredients. Add additional milk if it seems too thick.

Close jar tightly, shake vigorously, and place in fridge to set overnight

2. Stir and enjoy in the morning!

Kick Start/Victory Phase – Not suitable, or as one of your Bonus Carbs

Momentum Phase – As is

How to incorporate:

© www.40DayMAXFatBurn.com - All rights reserved.

6

Cherry Ripe


Serves 1

75g (2.5 oz) frozen pitted cherries

1 serve chocolate whey protein powder

2 tbsp natural low fat yoghurt

1 tsp flax meal

water to mix

1. Combine a small amount of water with protein powder in a bowl and mix to a thick consistency

2. Add cherries, top with yoghurt and sprinkle with flax meal

Nutritional Information (per serve) Calories: 208 | Protein: 23.5g | Carbs: 14.4g | Fat: 4.6g

Kick Start/Victory Phase – As is for a Snack, or Breakfast

Momentum Phase – As is for a Snack

How to incorporate:


Breakfasts

7

Coconut Pancakes


Breakfasts

Serves 1

1/4 cup oats

2 tbsp coconut flour

1 whole egg & 2 egg whites

Coconut milk, to required consistency, if

needed

1/4 cup blueberries

1tbsp sugar-free maple syrup

1. Blend all ingredients in blender until smooth. Add coconut milk, if needed, to

desired consistency

2. Cook batter in non-stick frying pan until bubbles appear on surface, then flip over

and cook the other side.

3. Serve with berries and a drizzle of maple syrup

Kick Start/Victory Phase – Not suitable

Momentum Phase – As per recipe

How to incorporate:



8

Creamy Berry and Maple Quinoa


Serves 1

½ cup cooked quinoa

¼ cup blueberries

1 tsp organic butter

1/3 cup Chobani 2% fat yoghurt

2tsp flax meal

1tsp maple syrup

1. Arrange quinoa (warmed) and top with butter.

2. Add blueberries and top with the yoghurt. Sprinkle with flax meal and drizzle over maple syrup. Enjoy!




How to incorporate:


Breakfasts

9

Egg and Bacon Muffins


Breakfasts

Serves 12

8 large eggs

1 cup egg whites

1/2 cup skim milk

1/4 cup spring onions

100g/3.5 oz bacon, diced

120g/4.2 oz tasty cheese

salt and pepper to taste

3. Preheat oven to 175 degrees C/350 F. Spray a muffin pan with cooking spray or use a

silicon pan

4. In a large bowl, whisk together eggs, egg whites and milk until light and fluffy. Stir in the

bacon, spring onion and salt and pepper to taste.

5. Divide egg mixture evenly between the 12 tins and then sprinkle evenly with cheese.

6. Bake until eggs are set, 25-30 minutes. Let cool slightly to ensure eggs are set before

removing from pan to serve.

Kick Start/Victory Phase – 1-2 as a snack, 2-3 as breakfast

Momentum Phase – 2 plus 2 regular slices grain toast

How to incorporate:

Nutritional Information (per serve) Calories: 107 | Protein: 10.8g | Carbs: 0.8 | Fat: 6.7g


10

Egg Avocado and Bacon Salsa


Breakfasts

Serves 2

1 medium avocado, chopped into chunks

2 boiled eggs, chopped into chunks

1 medium tomato, chopped into chunks

Juice from one lemon wedge

2 slices of crispy cooked bacon middle rasher


1. Mix all ingredients together 2. Divide between 2 plates and enjoy


Kick Start/Victory Phase – As is for Breakfast or Dinner

Momentum Phase – Serve on top of a slice of grain toast

How to incorporate:


11

Fluffy Banana 'N' Flax Pancakes


Breakfasts

Serves 3

1 whole egg

½ cup egg whites

2 tbsp. cottage cheese

¾ cup oats

1 medium ripe banana

1 tbsp. flaxseed meal

Pinch cinnamon

1 tsp. vanilla

Stevia to taste

1 tsp. oil or butter for cooking

1. Put all ingredients into a blender and blend until smooth and thick.

2. Heat oil/butter until hot, and pour mixture into fry pan (you can make one large pancake or several

smaller ones)

3. Cook on medium heat until small bubbles begin to appear.

4. Flip and cook for a short time on other side.

5. Top with a few berries if desired, and sugar free maple syrup (or very small amount of pure maple

syrup).

*To increase the protein amount per serve, top with ¼ cup low fat Chobani Greek yoghurt (unflavoured)

Kick-Start/Victory Phase – Not suitable Momentum Phase – As is



How to incorporate:

12

Greek Yoghurt Pancakes


Serves 2

150g (5oz) of low fat Greek Yogurt (plain)

¼ cup cottage cheese

1 tbsp. honey

1 whole egg

1 tsp. baking soda

1 cup oats

½ cup fresh blueberries, raspberries or

strawberries

1. Put all ingredients except fruit, into blender.

2. Preheat large pan on medium heat and scoop ¼ cup batter onto cooking surface.

Smooth out the batter with a spoon and place fresh fruit on pancake. Cook for 2

minutes or until golden brown.

3. Flip and cook the other side for 1-2 minutes.


Momentum Phase – as is


How to incorporate:


Breakfasts

13

Individual Bacon Quiches Serves 4 (3 per serve)

500ml (2 cups) liquid egg whites

OR 14 large egg whites

2 whole eggs

120g (4oz) lean bacon, chopped

2 handfuls baby spinach

Seasoning to taste – any salt free seasoning

will do, could be south western, Italian, table

blend, onion – whatever you like. This also

works well with chopped asparagus,

mushroom, spring onions, cauliflower,

broccoli – just stay away from “moist”

vegetables, i.e. tomatoes.

1. Combine all in a bowl, divide evenly among 12 little muffin tins - no need for paper

liners - just coat with non-stick spray.

2. Bake at 190° C (375 F) for 15-20 min. You know they’re done when they start to

pull away from the pan and look “set”, the edges will be slightly browned.

*These will keep in the fridge for a week.

Nutritional Information (per serve) Calories: 190.5 | Protein: 28.2g | Carbs: 3.7g | Fat: 6.8g

Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is and add a slice of grainy toast

Kick Start/Victory Phase – Use recipe as is

Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½

cup cooked brown rice or kidney beans

How to incorporate:



Breakfasts

14

Mini Smoked Salmon Frittatas

40 Day MAX Fat Burn Challenge Breakfasts

Serves 4

8 large egg whites

2 tsp Extra-Virgin Olive Oil

1/2 cup diced onion

1/2 teaspoon salt

1/8 teaspoon pepper

6 large eggs

3 tbsp low fat milk

1 tbsp low fat Greek yoghurt

85g (3 oz) low fat cream cheese, cubed

2 tbsp spring onions or scallions, thinly sliced

for garnish

150g (5 oz) smoked salmon, cut into 1/4 inch

pieces

1. Preheat oven to 160 degrees C (325 F). Heat oil in a non-stick skillet. Sauté onion for 2-3

minutes or until soft; add salt, pepper and salmon. Remove from stovetop, let cool.

2. Combine eggs, egg whites, Greek yoghurt and milk in a bowl. Stir in the cream cheese.

Lightly coat 4 small ramekins with cooking spray. Add 3 tablespoons of salmon mixture

to each ramekin. Pour 1/2 to 3/4 cup of egg mixture into each ramekin (do not overfill)

3. Place ramekins on baking sheet; bake for 30-60 minutes* or until wooden pick inserted

in centre comes out clean. Garnish if desired.

*Note: continue to check - if your oven is slow so it may take a bit longer

Kick Start/Victory Phase – As is

Momentum Phase – As is and add a slice of grainy toast

Nutritional Information (per serve – 1 frittata) Calories: 265 | Protein: 26.8g | Carbs: 3.2g | Fat: 15.6g

How to incorporate:


15

Quinoa Greek Parfait


Breakfasts

Serves 1

1/4 cup quinoa, cooked

1/2 tsp ground cinnamon

1/4 cup unsweetened almond milk

1/2 tsp vanilla extract

1 packet stevia

1 tbsp. slivered almonds

1/2 banana, sliced

1/4 cup Chobani Fat Free Greek Yoghurt

1/4 cup cottage cheese

1 tbsp. shredded coconut

1/2 cup berries

1. Place the quinoa in a medium sized bowl and mix in the cinnamon.

2. In a saucepan over a medium-low heat, warm the almond milk for a few minutes. Stir in the vanilla and stevia. Add the almond milk to quinoa and mix well.

3. Add a couple of spoons of quinoa mix to a glass jar and layer slivered almonds, banana slices, yoghurt, cottage cheese, coconut and berries. Repeat until jar is full.


Kick Start/Victory Phase – Not suitable, or suitable as a Bonus Carb


How to incorporate:


16

Main Meals

Almond Crusted Chicken


Serves 4

500g/1.1 lb boneless, skinless chicken breast 1 cup almond meal

1 tbsp paprika 1/2 tsp garlic powder

1 tsp cumin powder 1 tsp cayenne pepper

1 tsp black pepper 1 egg, lightly beaten Olive Oil cooking spray

1. Preheat oven to 190C/375F

2. Slice chicken breasts into long strips

3. Mix together almond meal, paprika, garlic powder, cumin powder, cayenne and

pepper.

4. Dredge each piece of chicken in egg and then coat with almond spice mixture

5. Place chicken on a baking tray and spray with cooking spray

6. Bake for 20-25 minutes, turning once, until golden


Kick Start/Victory Phase – As is, with side salad or fibrous vegetables (no

starches)

Momentum Phase – With side salad or fibrous vegetables and ½ cup rice or

mashed potato

How to incorporate:


17

Aromatic Fish Curry


Main Meals

Serves 4

1 tbsp olive oil

1 onion, diced

½ teaspoon brown mustard seeds

2 cloves garlic, finely chopped

2 tsp coriander seeds

1 tsp. cumin seeds

½ tsp fennel seeds

1 tsp sweet paprika

1 tsp turmeric

½ tsp ground cinnamon

¼ tsp. ground ginger

400g/14 oz can crushed tomatoes

270ml light coconut milk

600g/21 oz white fish fillets

Coriander leaves to garnish

1. For the rice: Boil 1 litre of water. Add rice stirring occasionally. Cook for 10 minutes or until

rice is soft.

2. For the curry: heat oil in a saucepan or deep-sided frying pan over medium heat. Add onion

and cook, stirring frequently for 2 minutes. Add mustard seeds and garlic and cook for a

moment more or until the onions and garlic are softened and translucent but not brown.

Meanwhile pound together coriander, cumin and fennel seeds in a mortar and pestle.

(Note: ground spices can be used in place of the seeds).

3. Mix with other spices and add to pan and mix well. Add tomatoes and coconut milk, bring

to the boil and simmer for five minutes to infuse flavours. Add fish, coat with curry and

simmer for 2 - 5 minutes depending on size or until fish flakes easily. Serve with fibrous

vegetables or rice (depending what phase you are in) and garnish with coriander leaves.


Kick Start/Victory Phase – Serve with fibrous veggies

Momentum Phase – Serve with fibrous veggies and ½ cup cooked rice

How to incorporate:


18

Bacon Minestrone Soup


Serves 4

3 bacon rashers, roughly chopped

2 carrots, peeled and chopped

2 celery sticks, chopped

1 medium potato, peeled and chopped

2 garlic cloves, crushed

1L (4 cups) beef stock

1 x 400g (14oz)can red kidney beans, drained

1 425g (15oz) can chopped tomatoes

40g (1/2 cup) pasta spirals

1/3 cup chopped fresh parsley

salt and pepper

1. Place bacon, carrots, celery, potato and garlic in a large saucepan and stir to combine. Cook over high heat, uncovered, stirring often, for 5 minutes.

2. Add the beef stock, red kidney beans, pasta and tomatoes to the pan, cover and bring to the boil. Reduce heat to medium-low. Simmer, covered, stirring occasionally for 20-30 minutes or until the vegetables are tender.

3. Ladle into serving bowls and sprinkle with parsley. Serve immediately.




How to incorporate:


Main Meals

19

Bacon Zucchini Slice


Serves 6

2 zucchini, coarsely grated

1 carrot, peeled and coarsely grated

1 small capsicum, deseeded & chopped

2 spring onions, chopped

175g (6oz) short cut bacon, chopped

1/2 cup low fat tasty cheese, grated

1 cup self raising flour

2 whole eggs

3 egg whites

1/4 cup skim milk

1. Preheat oven to 180 degrees C (350F). Line a square baking pan with baking paper.

2. Squeeze the excess moisture out of the grated zucchini if very wet. Combine

zucchini, carrot, capsicum, spring onions, bacon, cheese, eggs, milk and flour in a

large bowl, stir. Season with salt and pepper.

3. Spoon the mixture into the prepared pan and smooth surface. Bake for 40-50

minutes or until firm to the touch. Set aside to cool and cut into 6 pieces. Serve

with side salad or vegetables.



Momentum Phase – As is, plus add a serve of Healthy Oven Fries or sweet

potato – or simply make the serving size for 4 and have 1 serve.

How to incorporate:


Main Meals

20

Baked Chicken Parmesan Serves 6

600g (1.3lbs) skinless chicken breast, halved

1/4 cup parmesan cheese, grated

1/4 cup oat bran

1/4 cup whole wheat bread crumbs

2 tsp salt and pepper

1/2 tbsp parsley

1/2 tbsp oregano

1/2 tbsp garlic powder

2 eggs

1 1/2 cups pasta sauce (I used Raguletto

Bolognaise Pasta Sauce)

85g (3 oz) low fat mozzarella


1. Preheat oven to 175 degrees C (350F) and line a baking tray with baking paper.

2. Whisk eggs together in a bowl.

3. Combine parmesan, oat bran, breadcrumbs, salt, pepper, parsley, oregano and garlic powder together in a bowl.

4. Dip each breast in the egg mixture then in the dry mixture and lay on the baking paper. Do not overlap chicken.

5. Bake for 20 minutes, turning once. 6. Spoon pasta sauce over each piece of chicken. Sprinkle mozzarella on top. 7. Bake for further 10-15 minutes or until cheese is melted.


Kick Start/Victory Phase – As is, with large serve of green veggies or garden

salad

Momentum Phase – As is, plus side serve of Healthy Oven Fries or Potato

Salad or other 40DMFB side dish

How to incorporate:


Main Meals

21

BBQ'd Chilli and Lime Whole Snapper


Main Meals


Serves 4 800g (1lb 12oz) whole snapper (or other

whole fish) 1 stick lemongrass, trimmed, halved, cut into

5cm lengths 4 garlic cloves, bruised

6 kaffir lime leaves, torn Fresh coriander (cilantro) sprigs, sliced spring

onions and lime wedges, to serve

Dressing ¼ cup sweet chilli sauce ¼ cup lime juice ½ tsp. brown sugar 2 tbsp. light soy sauce 1cm piece fresh ginger, peeled, finely grated ¾ tbsp. fish sauce 1 tbsp. peanut oil 2 tbsp. chopped fresh coriander (cilantro)

1. Preheat a barbecue to medium-high with hood closed. Rinse fish inside and out under cold running water. Pat dry with paper towel. Make 3 shallow cuts, 1cm-deep, in thickest part of each side of fish.

2. Place a large sheet of baking paper on top of a large sheet of foil on a flat surface. Place fish in centre of paper. Fill cavity with lemongrass, garlic and lime leaves. Season fish with salt and pepper. Fold up baking paper and foil to enclose fish, scrunching to secure foil.

3. Barbecue the snapper, with the hood closed, for 30 to 35 minutes, turning halfway, or until cooked through.

4. Meanwhile, make dressing: Combine sweet chilli sauce, lime juice, sugar, soy sauce, ginger, fish sauce, oil and coriander in a jug.

5. Unwrap fish and carefully transfer to a serving plate. Drizzle with dressing. Top with coriander sprigs and green onion. Serve with salad and lime wedges.

Nutritional Information (per serve) Calories: 270 | Protein: 42g | Carbs: 9g | Fat: 7g

Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is plus add ½ cup cooked brown rice or a serve of a Momentum “Side” dish such as Healthy Fries or Potato Salad




How to incorporate:

22

Beef and Cashew Stir Fry


Main Meals


Serves 4

1 tbs of olive oil

500g/1.1lb beef rump cut into thin slices

1 brown onion cut into wedges

1 red capsicum deseeded & cut into strips

1 bunch of broccolini cut into 4cm lengths

1 tsp of ginger

1 tsp of garlic

1 tsp of chilli

¼ cup of Hoisin sauce

1 ½ tbs Oyster sauce

1 ½ tbs of Soy sauce

60g/2oz toasted cashews to serve

1. Heat half the oil in a large wok or frypan on high heat, gently tilting the pan to allow all of

the oil to spread over the pan. Cook the beef in batches for 1 to 2 minutes until well

browned. Remove from the pan and set aside.

2. Heat the remaining oil in the pan over medium to high heat. Add the onion, capsicum,

broccolini, ginger, garlic and chilli. Cook for 3 to 4 minutes or until just tender.

3. Return the beef to the pan with the combined sauces. Toss until well combined and heated

through.

4. Scatter over the cashews.

Nutritional Information (per serve) Calories: 353 | Protein: 31g | Carbs: 19g | Fat: 17


Momentum Phase – Add half cup cooked basmati rice

How to incorporate:

23

Beef and Vegetable Soup


Main Meals

Serves 4

500g/1.1lb beef rump , cubed

1 onion, diced

4 cups beef stock

400g (14oz) can crushed tomatoes

1 cup butternut pumpkin (squash), cubed

1 cup celery, chopped

1 large zucchini, quartered and cubed

1 large carrot, chopped

1 tbsp olive oil

1 tsp thyme

1 tsp oregano

1 tsp rosemary

1. In a heavy saucepan, heat oil and sauté onions and celery until softened. Add beef and stir

until beef is browned.

2. Add beef stock, crushed tomatoes, pumpkin, carrot, zucchini and herbs. Bring to the boil,

then reduce heat, cover and simmer until vegetables are cooked through, about 30

minutes.

3. Divide into soup bowls and enjoy!



Momentum Phase – Add a small slice of grain or sourdough bread

How to incorporate:


24

Beef Stroganoff


Main Meals


Serves 4

450g (1lb) good quality beef steak, trimmed

4 large Portobello mushrooms, stemmed,

halved and thinly sliced

1 large onion, sliced

1 tsp. dried thyme

1/2 tsp. salt

1/2 tsp. freshly ground pepper

3 tbsp. plain flour

400ml salt- reduced beef stock

1 tbsp. red-wine vinegar

1/2 cup fat free Plain Greek Yoghurt

4 tbsp. chopped fresh chives, or parsley

1. Coat a large non stick saucepan with olive oil cooking spray and place over high heat. Add steak and cook

for 3 to 4 minutes per side, until browned. Transfer to a plate and let rest for 5 minutes. Cut into 0.5cm

(1/4-inch) thick slices.

2. Coat pan with cooking spray again and place over medium heat. Add mushrooms, onion, thyme, salt and

pepper and cook, stirring often, until the vegetables are tender, 8 to 12 minutes. Sprinkle flour over the

vegetables and stir to coat.

3. Stir in stock and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking,

stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives or parsley, and the

sliced steak. Bring to a simmer and cook, stirring, until heated through.

4. Serve with steamed vegetables (Kick-Start), mashed sweet potato or cooked wholemeal pasta

(Momentum Phase) if desired.


Momentum Phase – Add ½ cup pasta or mashed potato

Nutritional Information (per serve) Calories: 217 | Protein: 29g | Carbs: 11.5g | Fat: 5.6g

How to incorporate:

25

Blackened Chicken with Avocado Cream Sauce Serves 4

4 x 120g/4oz boneless, skinless chicken breasts

1 cup quinoa (dry)

2 cups reduced-sodium chicken stock/broth

½ cup spring onions/scallions, chopped

1 Tbsp lemon juice, divided

1 tsp paprika

1 tsp cumin

½ tsp cayenne pepper

1 tsp onion powder

½ tsp sea salt

1 tsp black pepper

¼ cup plain non-fat Greek yogurt (Chobani is great)

½ avocado

½ tsp garlic powder


1. In a medium size sauce pan, bring the chicken broth to a boil. Add quinoa, turn heat down to

low, and simmer for about 15-20 minutes, covered. When it’s finished cooking (no liquid left),

stir in spring onions and a 1/2 Tbsp of lemon.

2. In a small bowl, mix paprika, cumin, cayenne pepper, onion powder, salt and pepper. Rub all

over chicken breasts.

3. Spray a large frying pan with non-stick cooking spray. Over medium-high heat, cook chicken for

7 minutes on each side, or until cooked through. Tip: cover the pan while cooking.

4. Meanwhile, mix Greek yogurt, remaining lemon juice, garlic powder and avocado in a food

processor/blender.

5. To serve, divide into 4, place the chicken on a bed of quinoa and drizzle the sauce on top.

Kick Start/Victory Phase – Omit quinoa and replace with side salad or fibrous veg

Momentum Phase – as is

Nutritional Information (per serve with quinoa)

Calories: 346 | Protein: 36.1g | Carbs: 28.6g | Fat: 9.3g

How to incorporate:


Main Meals

26

Cajun Chicken and Feta Salad


Serves 4 2 tbsp olive oil

1 tbsp Cajun seasoning

500g/1.1lbs chicken thigh

1 400g/14oz tin lentils

2 tomatoes, roughly chopped

2 cucumbers, roughly chopped

1 red onion, finely chopped

2 tbsp parsley, finely chopped

2 tbsp mint, finely chopped

50g/1.75oz feta, crumbled

4 tbsp white wine vinegar

Salt and pepper

1. Preheat oven to 180 C/350 F

2. In a small bowl, whisk together the olive oil and Cajun seasoning, add in the chicken thigh and toss well until chicken is coated. Place onto lined baking tray and place into the oven for 20 minutes or until chicken is golden on the outside. Remove chicken and place on chopping board to cool. Once cooled, roughly chop into bite sized pieces and set aside.

3. In a large salad bowl, toss together the lentils, tomato, cucumber, red onion, parsley and mint, then season liberally with salt and pepper. Toss through the feta and chicken, then dress with a bit of olive oil and the white wine vinegar.

4. Divide between plates and enjoy!




How to incorporate:


Main Meals

27

Chermoulla Fish


Serves 8

1.2kg/2.5lbs firm white fish

3 cloves garlic, crushed

1 tsp ground cumin

1/2 tsp hot paprika

2 tbsp coriander/cilantro, coarsely chopped

2 tbsp flat leaf parsley, coarsely chopped

1/4 cup olive oil

2 tsp lemon rind, finely grated

1/4 cup lemon juice

1. Make chermoulla: combine garlic, cumin, paprika, coriander, parsley, olive oil, lemon rind

and lemon juice in a medium bowl, season to taste

2. Cut fish into 8 even sized pieces. Place in a large, shallow, non-metallic dish. Pour half the

chermoulla over fish, reserve remaining chermoulla for serving. Cover fish and reserved

chermoulla and refrigerate for 3 hours.

3. Cook fish in heated oiled frying pan, in batches, about 2 minutes each side or until browned

lightly and just cooked.

4. Transfer to a serving platter, drizzle with remaining chermoulla. Sprinkle with extra

coriander leaves if you like.

Nutritional Information (per serve) Calories: 217 | Protein: 31g | Carbs: 0.4 | Fat: 10.2g

Kick Start/Victory Phase – As is, with serve of salad or vegetables

Momentum Phase – Add a serve of Healthy Oven Fries or another carb source How to incorporate:


Main Meals

28

Chicken and Leek Risotto


Serves 6

1 ½ cups Arborio rice

400g (14oz) chicken breast fillets

2 garlic gloves, crushed

2 cups pumpkin, chopped into 2cm cubes

1 leek, chopped

1 cup mushrooms, sliced

3-4 cups salt-reduced chicken stock

1 cup white wine

½ cup fresh basil

1 tbsp. lemon rind, finely grated

4 tbsp. parmesan, finely grated

4 tbsp. extra light cooking cream

1. Preheat oven to 350°F (180°C).

2. Place pumpkin on a baking tray lined with baking paper. Spray with cooking spray, season with salt and

pepper, and bake for 12-15 minutes, or until starting to brown. Set aside.

3. Spray a small non-stick frypan with cooking spray and place over medium heat. Add chicken and cook for 5

minutes, or until browned. Set aside. In the same frypan, add some more spray oil, and cook leek and garlic,

stirring, for 3-4 minutes. Add mushrooms and cook for a further 2 minutes. Set aside.

4. Boil stock in a large saucepan so that it is ready to ladle into the rice.

5. Place another medium saucepan over medium heat. Add rice. Immediately add the cup of wine, and stir until

wine is absorbed. Then slowly add stock, one ladle at a time, making sure that each ladle has been absorbed

before adding another. Test rice after 3 cups of stock. You may need to add more. Rice will be cooked when it

is still holding its shape, but is no longer crunchy. Be careful not to overcook or it will be gluggy.

6. Add chicken and leek mixture to the rice and gently stir to combine. Add pumpkin, basil, parmesan, lemon zest

and cream and stir gently until warmed through, then serve immediately, topped with freshly torn basil.

Kick Start/Victory Phase – Not suitable / Momentum Phase – as is


How to incorporate:


Main Meals

29

Chunky Chicken & Vegetable Soup


Main Meals

Serves 8

2 tbsp. coconut oil

1 leek, washed and thinly sliced

2 garlic cloves

1 large carrot, peeled and diced

2 sticks celery, diced

1 ¼ cups of dry soup mix, rinsed (ie combo of

lentils, split peas, barley etc)

2 small zucchini, diced

1 cup of pumpkin, diced

8 cups of chicken stock (2 lt)

1 cup cold water

1kg (2lb 3oz) chicken breast fillets

Herbs/spices if desired (I used 2tsp mixed

herbs)


Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½ cup cooked brown rice or kidney beans




How to incorporate:

1. Heat oil in a large saucepan over medium heat. Add leek and garlic. Cook, stirring, for 2 minutes or until soft but not coloured. Add carrot, celery, zucchini and pumpkin. Cook for 2 minutes. Stir in soup mix, stock, 1 cup of cold water and chicken breasts.

2. Reduce heat to low. Simmer, partially covered, stirring occasionally, for approximately 40 minutes until chicken is cooked through.

3. Remove chicken breasts, allow to cool slightly and chop into chunks (or shred). 4. Cook the rest of the soup for another 20 minutes. Add chopped chicken back into

soup, season with salt and pepper. Serve.


30

Chicken Gumbo


Serves 4

1 tbsp coconut oil

1 large onion, thinly sliced

1 green chilli, deseeded and chopped

600g/1.3lbs chicken thighs (trimmed) or 8 drumsticks

400g/14oz canned chopped tomatoes, drained

pinch of cayenne pepper

1 tbsp Worcestershire Sauce

300ml/10 fl oz hot chicken stock

1 tbsp cornflour

2-3 tbsp water

200g/7oz frozen sweetcorn, thawed

450g/1lb green beans, sliced

salt

1. Heat the oil in a large, heavy-based frying pan. Add the onion and green chilli and cook over a medium

heat, stirring occasionally, for 5 minutes until the onion is softened. Using a slotted spoon, transfer the

mixture to the slow cooker

2. Add the chicken to the pan and cook, turning occasionally, for 5 minutes until golden all over. Transfer to

the slow cooker and add the tomatoes. Season with cayenne pepper and salt to taste.

3. Stir the Worcestershire Sauce into the hot stock, and pour into the slow cooker. Cover and cook on low for

6 1/2 hours.

4. Mix the cornflour to a paste with the water and stir into the slow cooker. Add sweetcorn and beans,

recover and cook on high for 30-40 minutes, until the chicken is tender and cooked through. Transfer to

warmed plates and serve immediately.




How to incorporate:


Main Meals

31

Chicken Tikka Curry with Cauliflower Mash


Serves 4

80g/2.8oz Tikka Masala Curry Paste

80g/2.8oz Low fat natural/Greek yoghurt

500g/1.1 lbs chicken thigh, trimmed of fat

1 cup chicken stock

½ cup reduced fat coconut cream


800g/1.75 lbs cauliflower

½ cup fresh coriander (cilantro)

Sea salt and pepper

1. Combine the curry paste and yoghurt in a large bowl. Add the chicken and mix until well coated. Cover

and set aside in the fridge for 30 minute or overnight to marinate.

2. Heat a large frying pan over medium-low heat. Add the chicken and cook until lightly browned. Add any

excess marinade and stir to coat the chicken.

3. Add the stock and stir well, adding some water if you want more sauce. Reduce heat and simmer

gently, covered, for 8 minutes or until the chicken is cooked through.

4. Stir in the coconut cream. Simmer, uncovered, for 5-10 minutes or until the sauce reduces slightly.

Remove from the heat and stir in the spinach.

5. Meanwhile, cook the cauliflower in a steamer set over a saucepan of simmering water until tender. Use

a stab mixer to blend the cauliflower until a coarse puree forms. Season with sea salt and pepper.

6. Divide the cauliflower mash and curry among serving dishes. Top with the coriander.


Momentum Phase – Add ½ cup rice, or add a serve of toasted wholemeal pita bread

Nutritional Information (per serve) Calories: 340.5 | Protein: 31.5g | Carbs: 12g | Fat: 16.3g

How to incorporate:


Main Meals

32

Chilli Chicken with Tacos


Serves 4

1 tbsp olive oil

1 onion, finely chopped

500g/1lb 2oz minced (ground) chicken

400g/14oz tin chopped tomatoes

2 tbsp tomato paste

1 tsp brown sugar

400g/14oz tin red kidney beans, drained &

rinsed

8 regular sized taco shells

low fat Greek yoghurt to serve

1. Heat the oil in a large saucepan. Add the chopped onion and cook over a medium heat for 3

minutes, or until soft. Increase heat to high and add the chicken. Cook until browned,

breaking up any lumps with a wooden spoon.

2. Add the chilli powder to the chicken and cook for 1 minute. Stir in the tinned tomato,

tomato paste and half a cup of water.

3. Bring to the boil, then reduce heat and simmer for 30 minutes. Stir through the sugar and

kidney beans. Serve in taco shells with Greek yoghurt on top.




How to incorporate:


Main Meals

33

Colcannon


Serves 4 (as main) / Serves 8 (as side)

6 rashers middle bacon – trimmed and chopped

(approx. 300g/11oz after trimming fat)

¼ white cabbage – shredded

800g (1lb 12oz) potatoes – peeled and chopped

into rough chunks

1 cup low fat milk

20g (0.75oz) butter

4 green spring onions – chopped

Extra spring onions to garnish

Salt and pepper – to taste

1. Cook potato in a large saucepan of boiling water for 12-15 minutes or until tender/

2. While potatoes are cooking, place milk and shallots in a small saucepan over

medium-high heat. Bring to a simmer (do not boil), then remove from heat.

3. Drain potatoes and then mash, adding the hot milk and shallots mix. Mix well until

smooth, then cover to keep warm.

4. Add the butter to a pan on medium-high heat and cook the bacon until golden.

5. Add the cabbage to the pan and cook, stirring occasionally until cabbage wilts.

6. Add the mashed potato, season with salt and pepper and mix well.

7. Serve and garnish with extra spring onions.

How to incorporate: Kick Start/Victory Phase – Not suitable

Momentum Phase – As a main meal with additional vegetables, or as a side (8 serves to a

side)



Main Meals

34

Creamy Lemon Chicken


Serves 6 700g/1.5lbs chicken breast

*1 cup light coconut milk

1 tbsp butter

2 tbsp plain flour

2 garlic cloves, chopped

zest of 1 lemon

juice of 1 lemon

1/3 cup fresh parsley, chopped

1/3 cup parmesan cheese

Salt and pepper as needed

1. Heat a large pan over medium/high heat. Once warm, spray pan with cooking spray. Season chicken breasts with salt and pepper (if using), and place in hot pan

2. Brown chicken breasts on both sides (about 5-6 mins per side). Remove from pan and set

aside (chicken will not be cooked through yet).

3. To your pan add the butter, flour and chopped garlic and whisk together. Allow to cook

for 20-30 seconds. Then slowly whisk in the coconut milk. It will start to thicken.

4. Add in the lemon zest, lemon juice, parmesan and parsley. Whisk together until combined

and it starts to simmer.

5. Add the chicken back into the pan. Simmer for 6-7 minutes on one side, then flip and

simmer another 6 min. Simmer until the chicken is cooked through and the sauce has

reduced.

*Keep a little extra coconut milk in case needed


Kick Start/Victory Phase – As is (with vegetables)

Momentum Phase – With a side serve of starchy carbs ie Healthy Fries

How to incorporate:


Main Meals

35

Creamy Mushroom Chicken


Serves 6

3 cups of mushrooms, thinly sliced

1 tbsp butter

2 tsp fresh rosemary, chopped

3 cloves of garlic, chopped

6 x 180g/6oz chicken breast, skinless

1 400ml/14oz can light coconut milk

1 tbsp butter

1 tbsp plain flour

Salt and pepper to taste

1. Heat a large frying pan on medium high on the stove. Melt 1 tbsp of butter, add

mushrooms spreading around the pan evenly so they brown

2. Once mushrooms are browned on one side, add in the rosemary. Cook down the

mushrooms. Add the garlic and season with salt and pepper if desired. Remove mushroom

mix from pan and set aside

3. To the same pan (don’t clean it) add in the chicken breasts and brown on both sides (about

5 mins each side). Remove chicken breasts from pan and set aside (they won’t be cooked

through yet)

4. To the same pan, add the other tbsp of butter. Add flour and mix together to make a rue.

Cook the butter and flour together for about 20 seconds on medium-high heat. Slowly add

coconut milk while still whisking. Once the consistency of the sauce has thickened, add the

mushrooms and chicken breasts

5. Allow it all to simmer together on low to medium heat for 7 minutes, flipping the chicken

breasts occasionally until they are cooked through. Serve with extra sauce

Nutritional Information (per serve) Calories: 220 | Protein: 28g | Carbs: 5 | Fat: 12.6g

Kick Start/Victory Phase – As is, with a serve of green vegetables

Momentum Phase – Add a ½ cup of rice, pasta, couscous or a half serve of

Healthy Oven Fries (page 60 of Cook ‘N Burn Bible), and a serve of green vegetables

How to incorporate:


Main Meals

36

Creamy Tomato Chicken


Serves 6

900g/2 lbs chicken thigh, deboned, skinless,

trimmed of fat

3 garlic cloves

270ml/9 oz light coconut milk

1/3 cup sun-dried tomatoes (not in oil)

1/4 cup fresh parmesan cheese, grated

1/4 cup fresh basil, chopped


1. Preheat oven to 200 degrees C/400 F

2. Heat large pan over medium/high heat. Season chicken thighs lightly with salt and pepper,

then place in pan and cook until browned on all sides.

3. Remove thighs from the pan, add the coconut milk, garlic, sun-dried tomatoes and

parmesan cheese. Whisk until combined.

4. Return the chicken thighs to the pan, sprinkle with fresh basil and place the pan in the

oven. If your pan isn't oven safe, transfer to a baking dish.

5. Roast the chicken uncovered for 25 minutes, until the chicken is cooked through.

6. Serve with carrots and green vegetables.

Nutritional Information (per serve) Calories: 293 | Protein: 32g | Carbs: 3.2 | Fat: 16.5g


Momentum Phase – As is plus ½ cup cooked rice or pasta

How to incorporate:


Main Meals

37

Curried Chicken Skewers, pineapple salsa

& peanut sauce


Serves 4

1/4 cup natural peanut butter

3 Tbsp lower sodium soy sauce

3 Tbsp sweet chili sauce

500g (1lb) chicken breasts, cut into strips

1 tsp curry powder

1 cup diced pineapple (fresh or canned)

1/3 cup onion, sliced vertically into strips

Juice of 1 lime

1. In a small bowl, combine the soy sauce, chili sauce & peanut butter & set aside

2. Sprinkle chicken strips with curry powder and thread onto wooden or metal

skewers. Spray cooking surface with cooking spray. Cook on a grill pan or BBQ

until done (about 3-4 minutes each side).

3. While chicken is cooking, combine pineapple, lime juice and onion and toss

together


Kick Start/Victory Phase – Serve without the pineapple salsa


How to incorporate:


Main Meals

38

Garlic Lime Chicken


Serves 4

600g (1.3 lbs) boneless/skinless chicken

thighs

1/2 cup soy sauce

1/3 cup lime juice


2 garlic cloves, minced

1/2 tsp mustard powder

1/2 tsp ground pepper

1. Add the chicken to the slow cooker, combine other ingredients and pour over chicken.

2. Cover and cook on low for 6-8 hours.

(You can also use frozen chicken for this and cook 10 hours)


Kick Start/Victory Phase – As is, with a side serving of green veg or garden

salad Momentum Phase – Add a half cup of rice or mashed/sliced potato

How to incorporate:


Main Meals

39

Individual Bacon Quiches


Main Meals

Serves 4 (3 per serve)

500ml (2 cups) liquid egg whites

OR 14 large egg whites

2 whole eggs

120g (4oz) lean bacon, chopped


Seasoning to taste – any salt free seasoning

will do, could be south western, Italian, table

blend, onion – whatever you like. This also

works well with chopped asparagus,

mushroom, spring onions, cauliflower,

broccoli – just stay away from “moist”

vegetables, i.e. tomatoes.

3. Combine all in a bowl, divide evenly among 12 little muffin tins - no need for paper

liners - just coat with non-stick spray.

4. Bake at 190° C (375 F) for 15-20 min. You know they’re done when they start to

pull away from the pan and look “set”, the edges will be slightly browned.

*These will keep in the fridge for a week.


Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is and add a slice of grainy toast




How to incorporate:


40

Indonesian Chicken Curry


Serves 4

1 onion large finely chopped

1 tbsp. grated ginger

600g (1lb 5oz) chicken breast thinly sliced

1 tbsp. coconut oil

1 ½ tbsp. curry powder to taste

200ml lite coconut milk

½ cup water

1 ½ tbsp. tomato paste

150g (5oz) broccoli

150g (5oz) cauliflower

1 medium carrot

1 medium zucchini

1. Heat half of the oil in a heavy frying pan. Brown chicken and set aside.

2. Heat remaining oil; add ginger, onion and curry powder. Fry for a few minutes

while stirring.

3. Return chicken to pan and season to taste.

4. Add coconut milk, water, tomato paste and vegetables, bring to boil and cover.

Simmer for 10 minutes.

5. Uncover curry and simmer for a further 10 minutes.

How to incorporate: Kick Start/Victory Phase – As is, with a salad of sliced cucumber and tomato Momentum Phase – Add a half cup of rice, and sliced cucumber

Nutritional Information (per serve)



Main Meals

41

Lamb Quinoa Koftas


Serves 6

1/2 cup quinoa, rinsed, drained

500g/1.1lbs lamb mince

1 brown onion, chopped

1 egg, whisked

2 teaspoons ground cumin

1/4 cup finely chopped mint

Olive Oil spray

1. Place the quinoa and 1/2 cup of water in saucepan over medium-high heat. Bring to the boil. Reduce heat and cook, covered, for 15 minutes or until liquid is absorbed. Set aside, covered, for 10 minutes.

2. Combine lamb, onion, egg, cumin, chopped mint and quinoa in a large bowl. Roll into 24 portions into an oval shape, transfer to fridge to chill for 30 minutes.

3. Spray a non-stick frying pan with oil spray. Place over a medium-high heat. Add the koftas and cook, turning occasionally for 6 minutes or until cooked through.


Kick Start/Victory Phase – As is, with a side salad

Momentum Phase – Add half cup couscous, and a side salad

How to incorporate:


Main Meals

42

Madras Lamb Curry


Serves 6 1/4 cup plain flour

800g (1lb 12oz) diced lamb shoulder

Spray of olive oil (or coconut oil)

1 large brown onion, chopped


4cm piece fresh ginger, peeled, grated

1 long red chilli, finely chopped

1/4 cup Indian madras curry paste

270ml (1 cup plus 1tbsp) light coconut milk

1 tsp Vegeta gourmet stock powder (or equiv)

1 cinnamon stick

1 dried bay leaf

Natural yoghurt (1tbsp. per serve)

Chopped fresh coriander (cilantro) to serve

1. Place flour and lamb in a snap-lock bag. Season with salt and pepper. Seal. Shake to coat.

Heat oil in a saucepan over medium-high heat. Cook lamb, in batches, for 3 to 4 minutes or

until browned. Transfer to a 4.5 litre-capacity slow cooker.

2. Add onion, garlic and ginger to pan. Cook, stirring, for 4 to 5 minutes or until tender. Add

chilli and curry paste. Cook, stirring, for 1 minute or until fragrant

3. Add coconut milk, stock powder and 3/4 cup cold water. Bring to the boil. Transfer to slow

cooker. Add cinnamon stick and bay leaf. Stir to combine.

4. Cover and cook on LOW for 6 hours or until lamb is tender. Remove and discard cinnamon

stick and bay leaf.

5. Serve with yoghurt and coriander.


Kick Start/Victory Phase – As is, with a side of cauliflower or your preferred veg

Momentum Phase – Add ½ cup rice

How to incorporate:


Main Meals

43

Malaysian Spiced Chicken Skewers Serves 6

800g (1lb 12oz) chicken breast fillets

¼ cup lemon juice

1 tsp. sambal oelek

1 tsp. ground turmeric

Satay Sauce

½ cup peanut butter (crunchy gives a great texture)

1 cup chicken stock

¼ cup sweet chilli sauce

1 tbsp. lemon juice

2 tbsp. chopped fresh coriander


1. Cut chicken into 2cm cubes

2. Mix lemon juice, sambal oelek and turmeric in a medium bowl, add the chicken and coat

well. Cover and refrigerate for several hours or overnight.

3. Thread the chicken onto skewers. Grill or barbeque until lightly browned and cooked

through, turning occasionally.

4. Serve with satay sauce and a big garden salad (to make this more Malaysian add some

finely chopped mint leaves and coriander, dress with 1tsp of sesame oil and lime juice).

5. Satay Sauce: Combine all ingredients in a small saucepan, simmer, stirring, for about 3

minutes or until thickened.

*This recipe can be made a day ahead, store covered in the fridge.

Kick-Start/Victory Phase – As is Momentum Phase – Add half cup of rice to serve


How to incorporate:


Main Meals

44

Mexican Chicken Serves 4 *Can be frozen

600g (1lb 5oz) boneless chicken breasts

1 tbsp. (or to taste) Taco Seasoning 100g (3.5oz) enchilada sauce

90g (3oz) cheddar cheese, grated 3 spring onions/green onions, chopped 4 tbsp. low fat Greek yoghurt

1. Sprinkle the chicken on both sides with taco seasoning; grill or sauté for 5 minutes or until browned.

2. Cut the chicken into cubes and place in a greased 20x20cm (8x8") baking dish; season with salt to taste.

3. Add the enchilada sauce and toss to coat the chicken. 4. Sprinkle the cheese over the chicken and bake at 180°C (350°F) for 10-20 minutes,

until hot and bubbly. 5. Measure out 4 serves, and top each one with a heaped tablespoon of Greek

yoghurt and scatter the spring onions over the top. 6. Serve with a green salad.

6. Serve with a green salad.


Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½ cup cooked brown rice or kidney beans




How to incorporate:



Main Meals

45

Oysters Kilpatrick


Serves 2

24 oysters, shucked


175g/6oz thin rasher rindless bacon, diced

2 tbsp flat-leaf parsley, chopped

lemon wedges, to serve

1. Preheat grill on medium-high heat. Arrange oysters on a baking tray or heatproof plate.

2. Sprinkle Worcestershire sauce over oysters. Top with bacon. Grill for 5-8 minutes or until

bacon is crisp. Sprinkle with parsley and serve with lemon.

Recipe courtesy of Taste.com.au

Nutritional Information (per serve) Calories: 324 | Protein: 38g | Carbs: 6g| Fat: 16g

Kick Start/Victory Phase – As is, plus side of steamed vegetables

Momentum Phase – As above, then finish with 150g/5oz of fresh fruit How to incorporate:


Main Meals

46

Potato and Leek Soup


Serves 4

35g (1.25oz) butter

2 leeks, sliced

600g (1.3 lbs) potatoes, peeled and chopped


3 cups chicken stock

1.5 cups/375mls evaporated milk

100g (3.5oz) pancetta

Fresh flat leaf parsley sprigs to serve

1. Melt butter in a large saucepan over medium heat. Add leek, cook stirring occasionally

for 10 minutes or until leek has softened. Add potato, cook stirring for 5 minutes. Add

garlic. Cook for 1 minute or until fragrant.

2. Add stock. Increase heat to high, cover and bring to the boil. Reduce heat and simmer

for 25 minutes or until potatoes are cooked and tender. Remove from heat and stand

for 5 minutes.

3. Meanwhile, grill pancetta until crispy.

4. Using a stick blender, blend soup mixture until smooth. Season with salt and pepper.

5. Return soup to heat, stir in milk and bring to a simmer.

6. Serve soup topped with crumbled pancetta and parsley.




How to incorporate:


Main Meals

47

Pork with Honey Rosemary Glaze


Serves 4 For the glaze:

1 tbsp honey

1 tbsp chopped fresh rosemary

2 garlic cloves, finely chopped 1/4 cup

balsamic vinegar

1 tbsp olive oil

½ tbsp Dijon or Wholegrain mustard

salt & freshly ground black pepper

For the pork:

600g/1.3lbs pork tenderloin or medallions

coconut oil, for searing

1. Preheat the oven to 180 degrees C./350 degrees F. 2. Make the glaze: Put garlic and rosemary in a small bowl. Add the vinegar, honey, olive oil,

mustard, salt and pepper, to taste, and stir to combine 3. For the pork: Slice the tenderloin into 1-inch thick medallions (rounds). Cover the bottom of

a medium pan with a light spray of coconut oil and heat over medium-high heat until hot. Add the pork slices in 1 layer, season with salt & pepper, and sear for 1 minute. Turn & sear for another minute until lightly browned. Transfer slices in 1 layer to a shallow baking dish

4. Pour the glaze over the slices and turn to coat 5. Roast for 8 to 10 minutes, until still slightly pink inside 6. Remove from the oven and keep warm, loosely covered until ready to serve 7. Place pork medallions on a platter and spoon the glaze on top. Serve with fibrous

vegetables



Momentum Phase – Add 150g/5oz sweet potato

How to incorporate:


Main Meals

http://www.40daymaxfatburn.com/

48

Pumpkin Nachos Serves 6

600g (1lb 2oz) butternut pumpkin (squash) – cut into 1cm cubes

500g (1lb 2oz) lean beef mince 30g (1oz) packet of taco seasoning

400g can (14-15oz) can kidney beans

575g jar (1lb 4oz) Napolitano pasta sauce (or similar) 100g (3.5oz) shredded low fat cheese 6 tbsp. (120g/4.25oz) low fat Greek yoghurt Coriander (cilantro) leaves to garnish

1. Pre-heat oven to 240°C (460°F). 2. Line a baking tray with baking paper. Add the butternut pumpkin and sprinkle with

1 tsp. taco seasoning. 3. Bake for 20-25 minutes, turning once, until tender. 4. In a large frying pan, dry fry the mince, breaking it apart, until browned. 5. Add the Napolitano pasta sauce and remaining taco seasoning. Simmer for 5

minutes until thickened. 6. Arrange the pumpkin into 6 individual oven proof dishes (or you can use one

medium/large baking dish like I did) and spoon over the sauce. 7. Top evenly with the cheese and bake in the oven for 2-5 minutes to melt the

cheese. 8. Serve topped with a dollop of low fat Greek Yoghurt and a sprinkle of coriander

leaves. 9. Serve with a green side salad.

7. Top evenly with the cheese and bake in the oven for 2-5 minutes to melt the

cheese.

8. Serve topped with a dollop of low fat Greek Yoghurt and a sprinkle of coriander

leaves.

9. Serve with a green side salad.


Kick Start/Victory Phase– Not suitable Momentum Phase – Use recipe as is

How to incorporate:


Main Meals


49

Slow Cooked Beef Ragu with Rigatoni


Serves 6

Plain flour, for dusting 700g (1.5 lbs) Beef Chuck Casserole Steak, cut into 2.5cm (1

inch) cubes 2 Tbsp olive oil

1/2 small brown onion, finely chopped 2 cloves garlic, finely chopped

2 sticks celery, cut into 1cm pieces 2 medium carrots, peeled, cut in 1cm pieces

1 sprig fresh thyme 2 x 400g (14 oz) cans Whole Peeled Tomatoes 1 cup beef stock 1/2 cup water 1/4 cup balsamic vinegar 250g (8.8 oz) Rigatoni pasta (Omit for Kickstart phase) 1/3 cup (30g/1 oz) Parmesan Cheese, finely grated

1. Preheat oven to 170 degrees C (150 degrees fan forced) (340 F / 300F fan forced)

2. Season the flour with salt and pepper. Combine beef with flour in a bowl and shake off excess

3. Place a large, heavy based ovenproof casserole dish over high heat, then add 1 tablespoon of oil. Once the oil is hot

but not smoking, brown the beef on all sides, about 8 minutes. Transfer the beef to a plate.

4. Reduce heat to medium high and add remaining oil to pan. Add the onion and garlic and cook for 2-3 minutes,

stirring occasionally. Add the celery and carrots and cook for 3-4 minutes until vegetables begin to brown.

5. Add the thyme. Stir in the tomatoes, stock, water and vinegar and cook for about 4 minutes until softened, breaking

up with a wooden spoon.

6. Return the beef and any juices to the pan. Bring to the boil, then cover and transfer pan to the oven. Cook for 2.5-3

hours or until meat is very tender and sauce is thick. Remove the thyme stem.

7. If using as a Momentum Meal cook the rigatoni according to packet directions just before the ragu is ready.

8. Add the rigatoni to the ragu and toss to combine thoroughly. Spoon into 6 serving bowls and garnish with the

parmesan cheese.

Kick Start/Victory Phase – Omit rigatoni and serve with a side salad

Momentum Phase – As is (with rigatoni)

Nutritional Information (per serve without rigatoni) Calories: 340 | Protein: 29.9g | Carbs: 6.5g | Fat: 20.2g

Nutritional Information (per serve with rigatoni) Calories: 491 | Protein: 34.9g | Carbs: 34.4g | Fat: 20.9g

How to incorporate:


Main Meals

50

Thai Chicken & Mango Stir Fry


Serves 4 2 tbsp plus 1 tsp of fish sauce

2 tbsp lime juice

1 ½ tbsp corn flour

2 tsp brown sugar

4 tsp olive oil, divided

600 g/1.3lb chicken tenderloin in 2cm chunks

2 cloves of garlic minced

1 tsp fresh minced ginger

1-2 small chillies, stemmed & sliced

4 cups of bite size broccoli florets

¼ cup of water

2 mangoes peeled and sliced

1 bunch spring onions cut into 2 cm pieces

¼ cup fresh coriander

¼ cup chopped basil

¼ cup fresh mint

1 lime cut into 6 wedges (optional)

1. Combine fish sauce, lime juice, corn flour and brown sugar to taste in a small bowl

2. Heat 2 tsp of oil in a wok or large frypan over high heat. Add chicken, cook stirring until just

cooked through for 5 to 7 minutes. Transfer to plate

3. Add the remaining 2 tsp of oil, garlic, ginger and chillies to the pan. Cook, stirring until

fragrant about 15 seconds. Add broccoli and water, cook stirring until it begins to go soft.

Add mangoes and spring onions, cook and stir for 1 minute. Add the reserved sauce and

chicken, cook stirring until the sauce is thickened and the chicken is heated through, about

1 minute. Stir in coriander, basil and mint. Serve with lime wedges if desired

Nutritional Information (per serve – without rice) Calories: 195 | Protein: 21g | Carbs: 20 | Fat: 5g


Momentum Phase – As is, plus 1/3 cup cooked rice How to incorporate:


Main Meals

51

Tuna Mornay


Serves 4

425g (14oz) can of tuna chunks in brine

1 tbsp of butter

1 tbsp of flour

1 cup (250 ml) of full cream milk

125g (4oz) of grated tasty cheese

1 tbsp of lemon juice

300 g (10oz) can of corn kernels

Salt and pepper to taste

1. Melt butter in medium sized saucepan

2. Add flour and combine with butter

3. Add milk and stir thoroughly until all ingredients are combined over medium heat

4. Add grated cheese and stir over medium heat until cheese sauce is smooth

5. Open can of tuna and drain brine into the cheese sauce

6. Add lemon juice and stir

7. Using a fork break up tuna chunks into smaller pieces and add to mixture

8. Add can of corn kernels

9. Mix together over medium heat until heated through.

10. Serve with green salad and tomatoes

NOTE: *To reduce the fat count further, you can use low fat cheese and milk



Momentum Phase – As is, or use a half serve on top of a 150g baked potato

How to incorporate:


Main Meals

52

Turkey Avocado Cobb Salad


Serves 4

500g (1.1 lb) turkey (or chicken) breast

1 tbsp olive oil

1/4 tsp salt

2 tbsp cider vinegar

1 tsp Dijon mustard

8 cups baby spinach leaves

2 slices cooked lean bacon, crumbled

100g (3.5oz) avocado, cubed

8 cherry tomatoes, halved

30g (1 oz) feta cheese, crumbled

1. Preheat grill pan on medium high heat. Brush turkey with 1 tsp oil and sprinkle with half of the salt. Grill turkey 4 minutes, flip and continue cooking until centre is opaque and juices run clear. Cut into chunks.

2. Prepare the dressing: combine vinegar, mustard, 1 tbsp water, remaining oil and 1/2 tsp salt in a jar - shake well.

3. Toss spinach with 2 tbsp dressing in a large bowl. Arrange turkey, bacon, avocado, tomatoes and cheese over spinach. Drizzle remaining dressing over salad.

*Recipe can be made with chicken in place of turkey.



Momentum Phase – Add some wholemeal toasted croutons or sweet potato

chunks

How to incorporate:


Main Meals

53

Turkey Burgers with a bite


Serves 4

500g (1.1 lbs) minced turkey breast

3/4 cup chopped white onion

3 tsp basil

3 tsp parsley

3 tsp garlic paste

1.5 tsp cayenne pepper

3 tbsp yellow mustard (dijon or Australian)

pinch of sea salt

1. In a bowl, mix all ingredients together to form 4 burger patties. Toss onto a lightly greased pan (coconut oil) or BBQ until no longer pink in the middle

2. Serve with a side salad


Kick Start/Victory Phase – As is – can also be used as a Kick-Start Breakfast

Momentum Phase – Serve with Healthy Fries, Potato Salad or Baked Zucchini

Fries

How to incorporate:


Main Meals

54

Turkish Lamb and Vegetable Stew


Serves 6 700g (1.5 lbs) lamb leg, boneless, sliced

1.25 tsp salt

pepper, to taste

1.5 tbsp olive oil

2 large onions, sliced

4 cloves garlic, minced

1/2 tsp dried oregano

400g (14oz) can diced tomatoes

1 large sweet potato

225g green beans, trimmed

1 small eggplant, sliced

1 medium zucchini, sliced

6 bay leaves

3 tbsp chopped parsley

1. Season lamb with salt and pepper. Heat 1/2 tbsp oil in a pan over medium heat. Add half

lamb and sear, turning until browned. Transfer to slow cooker. Repeat with remaining lamb

2. Add remaining oil to pan, reduce heat to medium. Add onions and cook for 3-5 mins, until

softened. Add garlic and oregano, cook stirring for 1 min. Add tomatoes and bring to

simmer, mashing tomatoes with fork. Remove from heat and spoon half the mixture over

the lamb.

3. Arrange potatoes in a layer in the slow cooker, season with salt & pepper. Add green beans,

eggplant and zucchini. Spread remaining tomato mixture over vegetables, top with bay

leaves.

4. Cover and cook on high until tender, about 4 hours. Discard bay leaves. Garnish with parsley.

Nutritional Information (per serve) Calories: 332 | Protein: 28.2g | Carbs: 24.5g | Fat: 12g


Momentum Phase – As is, with ¼ cup rice or couscous

How to incorporate:


Main Meals

55

Zucchini Lasagna


Serves 8 550g/1.1 lbs lean beef mince


1/2 onion, chopped

1 tsp olive oil

salt and pepper

2x 400ml/13.5oz can crushed tomatoes

2 tbsp chopped fresh basil

3 medium zucchini, sliced lengthways

425g/15oz low fat ricotta cheese

250g/8.8oz reduced fat mozzarella cheese,

grated

1/4 cup Parmesan cheese, grated

1 large egg

1. Preheat oven to 180C/350F. In medium saucepan, brown the meat and season with salt.

When cooked, drain to remove any fat. Add olive oil to the pan and saute garlic and onions,

about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmer

on low for 30 minutes, covered. The sauce should be thick.

2. Meanwhile, slice zucchini into 3mm/ 1/8" thick slices, add salt lightly and set aside for 10

mins to remove excess moisture. After 10 mins, blot zucchini with paper towel.

3. On a grill pan, grill zucchini on each side, until cooked, about 1-2 mins per side. Place on

paper towels to absorb any extra moisture.

4. Mix ricotta, parmesan and egg. Stir well. In a casserole dish, spread some sauce on the

bottom and layer zucchini to cover base. Then add ricotta mixture, top with mozzarella

cheese & repeat until all ingredients used up. Cover with foil and bake covered for 45mins,

then uncovered for 15 mins. Stand 5-10 mins before serving.

Nutritional Information (per serve) Calories: 297 | Protein: 30.5g | Carbs: 8.2 | Fat: 15

Kick Start/Victory Phase – As is, with salad

Momentum Phase – Serve with Healthy Oven Fries or New Potato Salad How to incorporate:


Main Meals

56

Snacks/Sides

Apricot Coconut Protein Balls


Serves 13 (26 balls)

1. Combine the apricots, raisins, water, cinnamon and nutmeg in a saucepan and bring to the boil

over medium heat. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes or

until apricots soften. Uncover and set aside for 20 minutes to cool.

2. Meanwhile, place sesame seeds in a saucepan and toss over medium heat for 2-3 minutes or until

golden. Set aside.

3. Place the oats in the bowl of a food processor and process until finely chopped. Add the apricot

mixture, protein powder and coconut and process until a stiff dough forms (add a little extra

water if required). Transfer to a bowl and use your hands to knead until well combined and sticky.

4. Use your hands to roll 2 tsp. of mixture into a ball. Repeat with the remaining mixture. Toss balls

in sesame seeds to lightly coat (balls can be refrigerated in an airtight container for up to a week).

All Phases – 2 balls, plus if required a small protein shake on the side

Nutritional Information (per serve – 2 balls) Calories: 120 | Protein: 6.0g | Carbs: 13.8g | Fat: 4.0g

How to incorporate:


85g (3oz) dried apricots

60g (2oz) raisins (sultanas)

1/2 cup cold water

1/2 tsp., ground cinnamon

1/4 tsp., ground nutmeg

60g (2oz) vanilla protein powder

2 tbsp. desiccated coconut

3 tbsp. sesame seeds

2 cups rolled oats

57

Baked Zucchini Fries


Serves 4

Olive Oil cooking spray 1/2 cup breadcrumbs

1/4 cup grated parmesan cheese

1 egg, beaten 3 zucchinis, ends trimmed, halved and cut into 1/2 inch strips

1. Preheat oven to 220C/425F. Line a baking tray with baking paper and spray with

cooking oil spray

2. Stir bread crumbs and Parmesan cheese together in a shallow bowl. Whisk egg in a

separate shallow bowl.

3. Working in batches, dip zucchini strips into egg mixture, shake to remove any

excess, and roll strips in bread crumb mixture to coat. Transfer coated zucchini

strips to the prepared baking sheet.

4. Bake zucchini fries in the preheated oven, turning once, until golden and crisp, 20 to 25 minutes.

3.


Kick Start/Victory Phase – Use as a side for a low fat, low carb meal ie piece

of grilled white fish, steamed carrots and Baked Zucchini Fries

Momentum Phase – Use as a side dish (where sides are

recommended) or for a vegetable serving in meals under 300 calories

How to incorporate:


Snacks/Sides

58

Banana Choc Chip Protein Cookies


Makes 12

2 medium ripe bananas, mashed

2 scoops (60g/2oz) vanilla whey protein

powder

1 cup quick oats

2 tbsp peanut butter

2 tbsp dark chocolate chips

1. Preheat over to 180C/350F.

2. Combine all ingredients together, adding chocolate chips last. The batter consistency will

depend on how ripe the bananas are, runny is ok.

3. Form mixture into 12 cookies onto baking tray lined with baking paper. Bake for 12

minutes. Cool for 5 minutes on cooling rack, then enjoy!

Nutritional Information (per cookie) Calories: 90 | Protein: 6.2g | Carbs: 8.7g | Fat: 3.2g

Kick Start/Victory Phase – 1 cookie with 10 almonds

Momentum Phase – 2 cookies or 1 cookie with skim cappuccino How to incorporate:


Snacks/Sides

59

Fresh Basil Pesto


Serves 12

2 cups fresh basil leaves, packed

1/2 cup (50g/2oz) freshly grated Romano or

Parmesan-Reggiano cheese

1/2 cup extra virgin olive oil

1/3 cup pine nuts


Salt and freshly ground black pepper to taste

1. Place the basil leaves and pine nuts into a food processor and pulse several times. Add the garlic and cheese, and pulse several more times. Scrape down the sides of the food processor with a spatula.

2. While the food processor is running, slowly add the olive oil in a steady stream. This will help emulsify the oil and keep it from separating. Occasionally stop to scrape down the sides of the bowl.

3. Stir in salt and freshly ground black pepper. Keep in fridge, covered with plastic wrap, touching the basil (helps it stay green).

4.


Kick Start/Victory Phase – As a fat portion (ie add to meat, veggies etc)

Momentum Phase – As above

How to incorporate:


Snacks/Sides

60

Beetroot Dip


Serves 2 as a Snack/4 as a Sauce or Side

2 medium (240g/8.5 oz) raw beetroot, root and

stem trimmed

2 tsp cumin


1 tsp olive oil

1/2 cup low fat Chobani natural Greek yoghurt

Pinch of salt

All Phases – As a Snack, or Side/Sauce for meat or chicken

Nutritional Information (per serve, dip only, as a snack - halve counts if using 4 serves as a sauce/side)

Calories: 133.4 | Protein: 8.8g | Carbs: 11.6g | Fat: 5g

How to incorporate:

1. Place the unpeeled beetroot in a medium saucepan and cover with plenty of cold water. Cover with a

tight-fitting lid and bring to the boil over high heat. Remove the lid, reduce heat to medium and cook for

25 minutes or until beetroot is tender when tested with a skewer. Drain and set aside for 15 minutes or

until cool enough to handle.

2. Put on rubber gloves to avoid staining your hands and peel the beetroot. Set aside for 1 hour or until

cooled to room temperature.

3. Meanwhile, place the cumin and garlic with the olive oil in a medium non-stick frying pan over medium

heat. Cook, stirring constantly, for 30 seconds or until fragrant. Remove from heat and set aside.

4. Cut the beetroot into large pieces, place in the bowl of a food processor or blender and process until

smooth. Add the yoghurt, garlic and cumin, and process until well combined. Taste and season with salt.

5. Serve with vegetable sticks.


Snacks/Sides

61

Cherry Ripe


Serves 1

75g (2.5 oz) frozen pitted cherries

1 serve chocolate whey protein powder

2 tbsp natural low fat yoghurt

1 tsp flax meal

water to mix

3. Combine a small amount of water with protein powder in a bowl and mix to a thick consistency

4. Add cherries, top with yoghurt and sprinkle with flax meal


Kick Start/Victory Phase – As is for a Snack, or Breakfast

Momentum Phase – As is for a Snack

How to incorporate:


Snacks/Sides

62

Choc Chip Peanut Butter Balls


Makes 16 – 1-2 balls per serve

1/2 cup natural peanut butter 3 tbsp coconut oil

1/3 cup dark chocolate chips 1 1/2 cups rolled oats

1/2 cup choc (or vanilla) protein powder 1/2 cup low fat milk (or almond milk) 1/4 cup stevia (if needed – I didn’t need this additional sweetener in mine)

1. Add peanut butter, coconut oil, and chocolate chips to a saucepan and heat on low until melted.

2. In a large bowl, add oats, and milk. 3. Pour the peanut butter chocolate mixture into the oats, stir in protein powder and

stevia (if using), and mix well. 4. Form 16 balls and place in a container. 5. Refrigerate until hardened and enjoy!

*For a slight twist, you can roll in coconut if desired **Serving size – Use hunger/individual requirements as a guide. If you’re on the shorter side, stick to 1 ball as a serve. As they contain fat, they are quite satisfying.

Kick Start/Victory Phase – As is, as a snack

Momentum Phase – As is, as a snack

How to incorporate:


Snacks/Sides

63

Choc Monkey Protein Bars


Makes 16 1 ripe banana mashed

1.5 cup oats

½ cup shredded coconut

½ cup almond meal

½ cup dark choc chips

2 tbsp. flaxseed meal (or LSA)

½ cup sugar free maple syrup

½ cup *natural peanut butter (or your

preferred nut butter)

**2-4 scoops chocolate protein powder

½ cup melted coconut oil

* sub any nut butter for peanut butter

**Use appropriate amount according to how

wet/dry your mixture is

1. Mash the banana in a large mixing bowl

2. Add remainder of ingredients and mix well

3. Line a baking tray with baking paper and press mixture into tray until about half an inch

high

4. Set in freezer for a couple of hours, then cut into 16 equal sized bars

5. Wrap individually and keep in fridge for an on the go snack


Kick Start/Victory Phase – 1 bar, 2 x week max

Momentum Phase – 1 bar, 3 x week max

How to incorporate:


Snacks/Sides

64

Lemon Berry Cheesecake Serves 8

2 eggs

1/3 cup semolina

¼ cup self-raising flour

¼ cup buttermilk

2 tsp. finely grated lemon rind

200g (6.75oz) low fat cottage cheese

250g (8.25oz) extra light/non-fat spreadable

cream cheese

Stevia, or other sugar substitute equivalent

to ¾ cup sugar

200g (6.75oz) fresh or frozen blackberries

(choose your preferred berry or whatever is

in season)

1. Preheat oven to moderately slow (160° C/320 F)

2. Grease 20cm round spring form tin; line base with baking paper. Place tin on oven

tray.

3. Beat cheeses, rind and sugar in a medium bowl with an electric mixer until smooth;

beat in eggs, one at a time. Stir in semolina and sifted flour, then buttermilk.

4. Pour mixture into tin, sprinkle with blackberries; bake about 1 hour. Cool

cheesecake in oven with door ajar.

5. Refrigerate cheesecake for 3 hours or overnight.

6. Dust with sifted icing sugar if desired (not suitable to freeze or microwave).


Momentum Phase – As a dessert with a Kick-Start Main Meal or just have a piece as a treat!

Nutritional Information (per serve)


How to incorporate:



Snacks/Sides

65

Lemon Coconut Bliss Bombs


Makes 20

1/2 cup coconut oil

3/4 cup puffed rice

3/4 cup whey protein, vanilla

2 tsp lemon extract

1/4 cup *sugar free maple syrup

1 tsp lemon zest

2 tbsp lemon juice

1/2 cup unsweetened shredded coconut

1. Mix together everything except for the shredded coconut, in a large bowl

2. Roll into 20 balls

3. Place coconut on a shallow plate and roll each ball in coconut.

4. Store in a sealed container in the fridge or freezer (can be eaten straight out of the freezer)

*You can use pure maple syrup, however the counts will change slightly

Nutritional Information (per ball) Calories: 86.2 | Protein: 4.3g | Carbs: 2 | Fat: 6.8g

Kick Start/Victory Phase – As is, 2 balls per snack

Momentum Phase – As is, 2 balls per snack How to incorporate:


Snacks/Sides

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66

Low Carb Honey Nut Cookies


Snacks/Sides


Makes 12 (2 per serve) 1 cup almond meal

2 tbsp butter 1.5 tbsp honey 1/2 tsp vanilla

pinch of cinnamon

1/2 tsp baking powder 5 tsp (or to taste) of Stevia powder or sweetener of choice 1 egg white 1/3 cup of cashews

1. Preheat oven to 150C/300F. Mix together almond meal, sweetener, cinnamon, baking powder and nuts

2. Melt butter and honey together.

3. Add egg white, vanilla, and the butter and honey mix into the almond meal mixture. Stir until blended.

4. Line a baking tray with baking paper. Drop spoonfuls of dough (it will be sticky, try spraying hand with spray oil to help with this) to make 12 cookies. Flatten dough and bake for approximately 12-14 minutes until just golden

5. Allow to cool completely before storing in an airtight container

Nutritional Information (per cookie) Calories: 88.1 | Protein: 2g | Carbs: 3.9g | Fat: 7.3g

Kick Start/Victory Phase – Eat 2, or 1 with a small cappuccino as a snack

Momentum Phase – As above

How to incorporate:

67

Mocha Nut Protein Balls


Snacks/Sides


Makes 16 balls/Serves 1-2 balls per serve

1 cup natural almond butter

1 1/3 cups low carb whey protein powder

2 tbsp. flax meal

A shot of cooled espresso (or can use instant coffee,

dissolved in water)

Stevia to taste (if additional sweetener is required)

2 tbsp. crushed walnuts

1. Put almond butter, protein powder, flax meal into a large bowl and mix with a spoon.

2. Gradually add a little of the cooled espresso coffee one tablespoon at a time until firm but crumbly, like

cookie dough.

3. Roll into individual balls and roll in crushed walnuts (dip in remaining coffee to help the walnuts stick).

4. Keep in fridge.

*Notes: The exact ratio of ingredients will depend a little on the kinds of protein powder and almond butter you use, also

taste. I used BNRG Whey Protein in Cafe Mocha flavour which tastes great, and you can get from the ASN store (Use code

‘idealbodies’ to get 10% off).

Vanilla and chocolate flavours work great as well. Also, I didn't have to add any further sweetener as the protein powder was

sweet enough. These balls are soft at room temperature so you can’t throw them in a bag and expect that they will hold their

shape.

All phases – as a snack (choose 1 or 2 depending on hunger)

Nutritional Information (1 ball) Calories: 138 | Protein: 8.5g | Carbs: 2.1g | Fat: 10.6g

How to incorporate:

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68

Peanut Butter Chocolate Protein Balls


Snacks/Sides

All phases – as a snack (choose 1 or 2 depending on hunger)

Makes Approximately 16 balls – serving size 1-2

1 cup natural peanut butter 1 and 1/3 cups low carb whey

protein powder 1 teaspoon vanilla extract

2 tbsp. crushed peanuts A little water, if needed Stevia to taste (if additional sweetener is required)

1. Put all the ingredients in a mixing bowl and mix all at once – I just mix with a spoon. 2. When firm but crumbly, like cookie dough, roll into individual balls, and roll in crushed

peanuts.

Nutritional Information - per serve (1 ball) Calories: 138 | Protein: 9.6g | Carbs: 3g | Fat: 9.3g

The exact ratio of ingredients will depend a little on the kinds of protein powder and peanut butter you use, also taste. I used BRNG Whey Protein in Double Choc flavour which tastes great, and you can get from the ASN store. (Use code ‘idealbodies’ to get 10% off). Vanilla and other flavours work great as well. If the peanut butter has more oil (natural

peanut butters will vary quite a bit in the amount of oil), you'll probably need more protein

powder. Also, I didn’t have to add any further sweetener as the protein powder was sweet

enough. These balls are soft at room temperature so you can't throw them in a bag and

expect that they will hold their shape.


How to incorporate:

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69

Spinach Dip


Snacks/Sides


Serves 4 (approx. ½ cup)

2 tsp olive oil

2 garlic cloves, finely chopped

2 tsp ground cumin

150g/5oz baby spinach leaves

1.5 cups Natural Low fat yoghurt

80g/2.8oz low-fat feta, crumbled

2 green onions, trimmed, sliced

2 tbsp chopped fresh dill

*Vegetable sticks or pita chips to serve

(depending on phase)

1. Heat the oil in a non-stick frying pan over medium-high heat. Add garlic, cook for 1

minute or until aromatic. Add cumin and cook for 30 seconds. Add spinach. Cook,

tossing the spinach for 3 minutes or until wilted. Set aside to cool slightly. Finely

chop.

2. Combine spinach mixture, yoghurt, feta, onion and dill in a serving bowl. Season

with pepper. Cover and store in fridge for 1 hour to allow the flavour to develop.

Serve with vegetable sticks (kick start phase) or pita chips (momentum phase).

Kick Start/Victory Phase – as is, with vegetables sticks for dipping (ie carrot, celery, zucchini)

Momentum Phase – as above, or with a few baked pita triangles

Nutritional Information for dip (per serve) Calories: 141 | Protein: 10g | Carbs: 5.8g | Fat: 7g

How to incorporate:

70

White Chocolate Cranberry Bars


Snacks/Sides


Serves 16

1/2 cup natural peanut butter 1/2 cup honey

2 cups whey protein - vanilla 1 cup oats

2 tbsp low fat milk (approx - add more if needed) 1/4 cup Reduced Sugar Craisins 1/3 cup (50g) white chocolate, melted Chopped craisins, for topping

1. In a large mixing bowl, mix together the peanut butter and honey until smooth. Add the whey protein and oats and stir together until it starts to come together. Add in the milk and mix until it forms a dough.

2. Add in the craisins and mix (clean hands works best) until combined. 3. Press dough into a baking pan lined with baking paper, until even.

4. Melt the white chocolate in the microwave in 30 second increments. Using a fork,

drizzle the white chocolate over the dough, then place additional chopped craisins

on top.

5. Place dough in the fridge for 30 minutes until set. Remove from fridge and cut into 16 bars. Wrap bars individually or place in resealable container and store in the freezer (recommended) or fridge (will last about a week).

Kick Start/Victory Phase – Not suitable, or on Bonus Carb Days as a snack

Momentum Phase – As is, once day max

How to incorporate:

Nutritional Information (per bar) Calories: 209 | Protein: 14g | Carbs: 24.9g | Fat: 6.3g

71

Vegetarian

Baingan Bharta (Eggplant Curry)



Serves 2

2 large eggplants

2 tbsp vegetable oil

2 tsp cumin seeds

2 medium onions, thinly sliced

2tbsp ginger garlic paste (I just used equal

parts of crushed garlic and crushed ginger)

2 tbsp curry powder

2 tomatoes diced

1 cup plain low fat Greek yoghurt

2 green chilli peppers, finely chopped

1 tsp salt

½ bunch fresh coriander, finely chopped

1. Preheat oven to 230° C/445 F.

2. Place eggplants on a medium baking sheet. Bake 20-30 mins in the preheated oven until tender.

Remove from heat, cool, peel, and chop.

3. Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir

until onion is tender.

4. Mix ginger garlic paste, curry powder, and tomato into the saucepan, and cook for about 1

minute.

5. Stir in yoghurt. Mix in eggplant and chilli, and season with salt. Cover, and cook for 10 mins over

high heat.

6. Remove cover, reduce heat to low and continue cooking about 5 mins. Garnish with coriander to

serve.

Kick Start/Victory Phase – Only suitable for vegetarians



How to incorporate:

72

Cauliflower Crust Pizza


Vegetarian


Serves 4

2 1/2 cups cauliflower, grated (about 1/2

large head)

1 large egg, beaten

1 1/4 cups grated low-fat mozzarella cheese

2 tbsp grated parmesan cheese

Non-stick spray

1/4 cup tomato/pasta sauce

1 cup grape/cherry tomatoes

2 cloves garlic, sliced

1/4 teaspoon crushed red pepper flakes

Salt and freshly ground black pepper

1. Line a baking tray with baking paper, and preheat oven to 215ºC (420F) 2. Grate the cauliflower using a box grater until you have two cups of cauliflower

crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool

3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 25cm round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden

4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes.



Momentum Phase – As is, plus have a fruit salad for dessert

How to incorporate:

73

Mashed Pea Fritters


Vegetarian


Serves 4

2 cups frozen peas

2 eggs

1 cup wholemeal self-raising flour

1/2 cup skim milk

100g/3.5oz reduced fat feta, crumbled

Salt and pepper

Olive oil spray

100g/3.5oz Chobani Fat-Free Yoghurt

1. Cook the peas in a saucepan of boiling water for 2 minutes or until tender. Refresh under cold running water, drain well. Use a potato masher to crush until a coarse paste forms.

2. Whisk the eggs in a bowl. Gradually add the flour and milk, in alternating batches, stirring until combined. Add the peas and feta and stir to combine. Season with salt and pepper.

3. Spray a large non-stick frying pan with olive oil spray. Place over a medium heat. Pour 4 x 1/4 cupfuls of batter into the pan and cook for 2-3 minutes or until golden underneath and bubbles appear on the surface. Turn and cook for a further 1-2 minutes or until cooked through. Transfer to a plate and cover with foil to keep warm. Repeat in batches with remaining batter.

4. Divide fritters among serving plates. Top with a dollop of yoghurt and serve.

Kick Start/Victory Phase – Only suitable for vegetarians


How to incorporate:

74

Momentum Phase Pita Pizza


Vegetarian


Serves 4

4 small wholemeal pita breads

1/2 onion, diced

1 capsicum, diced

2 tomatoes, diced

1 cup freshly grated tasty cheese (1/4 cup

per pizza)

4 field mushrooms, sliced

8 tbsp. tomato pizza sauce

1. Preheat oven to 180C/350F

2. Top each pita bread with 1-2 tbsp. pizza sauce, and cheese, then with a handful each of the veggies **

3. Cook the pizza's in the oven for approximately 10 minutes or until cheese is melted and veggies are cooked **To increase the protein count, add 100g lean cubed bacon or chicken at step 2.

Nutritional Information (per serve) Calories: 280 | Protein: 16g | Carbs: 21.8g | Fat: 13g


Momentum Phase – As is, can add extra protein as stated above

How to incorporate:

75

Moroccan Summer Salad


Vegetarian


Serves 5

1 cup dry couscous

1.5 cups chopped cucumber

1/3 cup chopped dates

1/4 cup light feta cheese

2 tbsp chopped fresh mint

1/2 cup chopped red onion

1/3 cup chopped red capsicum (pepper)

Dressing:

2 tbsp olive oil

3 tbsp white wine vinegar

1 tbsp honey

2 tbsp lemon juice & 1 tsp lemon zest

2 tbsp balsamic vinegar

1/2 tsp chili powder

1. Boil 2 cups of water. Once boiling, add the dry couscous and remove from heat

with the lid left on. Let sit for approx 5-10 mins or until all liquid has been absorbed.

2. Mix all the dressing ingredients together – set aside. 3. Fluff couscous with a fork and add it to the cucumber, dates, feta, mint, onion and

capsicum, then top with dressing. 4. Put in the fridge and chill for 30 minutes. Can be made a day ahead.


Kick Start/Victory Phase – Use only if vegetarian

Momentum Phase – As is, for any main meal – non-vegetarians could add a

small serve of chicken or lamb

How to incorporate:

76

Parmesan Quinoa Bites

How to incorporate:


Vegetarian


Serves 4

3 cups cooked quinoa, cooled

4 large eggs

2 green onions, chopped

2 cloves garlic, minced

1 cup grated parmesan cheese

6 tbsp coriander (cilantro), chopped

4 tbsp almond meal

1/2 tsp sea salt

1/4 tsp black pepper

1 tbsp lemon juice

2 tsp olive oil

1. Preheat oven to 180C/350F.

2. Mix all ingredients together in a bowl.

3. Using mini muffin pans, scoop a heaped tablespoon into each muffin hole. Bake for 20 minutes, serve hot.


Kick Start/Victory Phase – As a main meal for vegetarians only

Momentum Phase – Breakfast/or main meal for vegetarians

77

Roasted Vegetable Quinoa


Vegetarian


Serves 10

2 cups dry quinoa (rinse and drain first)

4 cups no added salt vegetable stock

2 medium onions, chopped into cubes

400g/14oz butternut pumpkin/squash, cubed

1 capsicum, seeded & chopped into cubes

2 tbsp oil

1 tsp salt

1 tsp pepper

1 tsp dried rosemary (or 1 tbsp fresh)

1 cup feta cheese

Zest and juice of 1 lemon

2 tbsp oil

1. Preheat oven to 220 degrees C/425 degrees F

2. Rinse and drain quinoa. Combine in a medium sized pot with the vegetable stock over

medium/high heat. When it comes to a boil, reduce the heat to low and simmer with the lid

on. Quinoa should be cooked in about 15 minutes. Broth with be absorbed and it will be fluffy.

Remove from heat

3. Place veggies in an oven safe dish. Drizzle with the oil, add the salt, pepper, rosemary and toss

until coated. Place in the oven and cook for approx 30 minutes, tossing halfway through the

cooking time. When veggies are slightly browned and fork tender, they are ready

4. Mix the cooked quinoa and roasted vegetables. Then add in the lemon juice and lemon zest.

Once cooled, fold in the feta cheese. Serve warm, or put in the fridge to cool to serve cold.


Kick Start/Victory Phase – Only if vegetarian you may use this in Kick Start Phase

Momentum Phase – As is (vegetarians and non-vegetarians)

How to incorporate:

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