42 day challenge meal plan

8/18/2019 42 Day Challenge Meal Plan

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YOU’RE QUANTITIES

BREAKFAST:

For MEAL 1 (Breakfast) you will EITHER be having:6 E !HITES (no egg yolks)" T!O TEA S#OONS OF

OLI$E OIL as well as ONE SLI%E OF !HOLE !HEAT

BREA&.OR, if you are having the Breakfast #r'te #'*er #+,-

S.ake (recipe given below), use ONE S%OO# 'f #ROTEIN

#O!&ER" ONE BANANA (or one small banana)" T!O TEA

S#OONS #EANUT BUTTER and the rest of the ingredients

according to the recipe provided in the ‘breakfast recipe’

section below.

hen preparing the rest of your meals, please refer to the table

given below, which will guide you in terms of food groups. !ou can

then "t in the desired ingredient where the option is given.

MEAL / 0 H. %ar2 (%ar2'.34rates fr', r'+- / 5a as'

2e +se4 +,te4 7+attes a4 as -er k)

# $% grams &rotein ('hicken Fish eef)

# *+ cup 'arbohydrate from roup * (rown -tta rown &asta

/ grams 0weet &otato) or if you want to eat a fruit from

'arbohydrate roup 1 (* apple) then you will have to skip the

'arbohydrates from roup * and eat the fruit instead.

# *.% tea spoon of 2live 2il (or any of the fats given in the tablebelow)

(ater 3%/ ml)


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MEAL 8 0 H. %ar2 (%ar2'.34rates fr', r'+- / 5a

as' 2e +se4 +,te4 7+attes a4 as -er k)

# $/ grams &rotein ('hicken Fish eef)

# *+ cup of 'arbohydrate group * (rown 4otirown &asta /grams 0weet &otato )

# *.% tea spoon of 2live 2il (or any of the fats given in the table

below)

MEAL 9 0 L'* %ar2 (%ar2'.34rates fr', r'+- 1 'r 8

* 't 2e +se4 .ere)# % grams &rotein ('hicken Fish eef)

# 'arbohydrates from roup 3 in unlimited 5uantities (2nly

4667 F84290 66;-


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IM#ORTANT NOTES:

*. AFTER MEAL you must consume ONE serving of the

FIHTER &ETO; uice like you will on 0unday ( deto?day)

3. For those who are buying the &rotein 0hake, please ensure you

purchase a !HEY AMINO ISOLATE protein powder. @ost

recommended brands are ‘!.e3 Meta2'5 E=tre,e 6>’,

‘Is'-+re’ and ‘O’. @ake sure you get it in '=2'2>,

B%AA -s (ranch 'hain -mino -cids) and a good M+tC

$ta, to support your immune system throughout this

workout. ith breakfast have one pill of your @ultiBitamin. =ave

one '-- and one


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-s as t.e t*' are -reset t.e s.ake H'*eDer" 3'+

,+st st .aDe t.e M+tC$ta,) For women the

recommended @ulti it is ‘omen’s 9ltra @ega -ctive’ from 7'.

%. !ou must buy a F''4 !e. S5ae from -ghaEs (Kara5.)or -lB Fatah ( La.'re). ;his is very important as you need to

weigh your meat 2ef're cooking it. !ou must also only use

Meas+r %+-s to measure your +5''ke4 7+attes of

rown 4ice, rown -tta etc. and do not use any old cup you "nd

in your kitchen.

. -ll #r'te used ( for e?ample 'hicken Fish eef) must be

SKINNE&" &EBONE& AN& MEASURE& ON THE !EIHIN

S%ALE BEFORE %OOKIN

YOU MAY %ONSUME BEEF FOR YOUR #ROTEIN AS !ELL"

HO!E$ER YOU MUST ENSURE THAT YOU &O NOT USE BEEF

FOR MORE THAN 1 MEAL IN A &AY

$. T' MEAL 9 AN& -ease ,ake s+re t' a44 a REEN

SALA& ( +s te,s ,et'e4 %ar2'.34rates r'+- /

UNLIMITE& QUANTITIES) T.s * a4 ,,ese3 FAT

LOSS a4 kee- 3'+ fee a4 ''k .eat.3

F'r a #re !'rk'+t B''st


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Mea 1: I.1/ am B reakfast

Mea /: *3.1/pm B 'hicken 0andwich in brown bread

Mea 8: 1.1/ pm B 'hicken Jeema with roti

@eal 9: .1/ pm B 'hicken reast with roup 3 'arbs (choose a

variety of them)

$.1/ pm B !'rk '+t

K.// pm B !'rk '+t 5',-ete

Mea : I.1/ pm B 'hicken Jebabs with roup 3 'arbs

After Mea 5's+,e 'e serD 'f &et'= -,) s %HEAT MEAL. !ou can eat

whatever you like for a bracket of three hours (e?ample piDDa and

a brownie or burger and fries with pudding G anything you have

been craving all week). =owever, at .1/pm you ,+st have your

regular @eal + before the work out and then continue with @eal %

etc.

S+4a3 s a 4et'= 4a3B you will not be consuming any food (not

even tea or coHee) or working out. 8nstead, you must consume

the deto? >uice (recipe provided below), times through the day,

every 1 hours. ;he recipe provided below will make * mug of the

>uice which will only suLce for * of the meal substitutes. !ou

must make mugs (one for each meal substitute). &lease ensure

you use a Deeta2e G+5er to make your deto? >uice and 72; a

blenderM

-ll the @asalas and 4ecipes below are an e?ample. !ou can use4ecipes and @asalas based on your own taste, for e?ample spices

and onions. =owever, you must stick to your fat, protein and carb

re5uirement for each meal as provided above.

!ou can take the 5uantities (of proteins, carbs and fats) given


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above and use your own recipes when cooking your food if you do

not like our recipes.

IM#ORTANT:Make s+re t' eat a ,ea 6> t' > ,+tes 2ef're t.e

*'rk'+t (s' f t.e *'rk'+t s at 8>-," ,ake s+re 3'+

.aDe eate a ,ea at et.er 6-, 'r 68>-,) a4 as'

,ake s+re t.at 3'+ eat a ,ea 6> t' > ,+tes after 3'+r

*'rk'+t .as e4e4 as 6> t' > ,+tes after t.e *'rk'+ts 5r+5a f'r fat 2+r a4 eat a3t. ,,e4ate3 *

reat3 ater a4 terfere *t. t.s -r'5ess (s' f 3'+r

*'rk'+t e4s at 1-," eat t.e e=t ,ea at et.er

1-, 'r 9-,)

Make s+re 3'+ a*a3s 'te t.e E;A%T t,e at *.5. t.e

*'rk'+t .as e4e4 s' t.at 3'+ 5a 2e s-'t ' *t. t.e

,ea t,s as ,et'e4 t.e a2'De -arara-.

If 3'+ are 4' t.ese *'rk'+ts at 3'+r '* t,e at .',e

,ake s+re 3'+ f''* t.e sa,e +4ees

T.e r'+-s ,et'e4 a2'De ' t.e @3'+r 7+attes’ -ae

.aDe 2ee -+t t'et.er t.e st 2e'* (' t.e e=t -ae

t.at ,,e4ate3 f''*s) #ease refer t' t.s st eDer3

t,e 3'+ .aDe t' ,ake a ,ea t' aD'4 ,stakes

Re5',,e4e4 F''4 Lst:#ROTEINS: 0kinless 'hicken reast 0kinless ;urkey reast hite Fish


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0almon ;una 0ole


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-ppleanana

FATS a4 OILS:

Fish 2il&eanut utter, utteralnuts, -lmonds

2live 2il, 'oconut 2il-lmond utter


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F''4s f'+4 t.e %ar2'.34rate r'+- / se5t'"

a,e3 J2r'+s Deeta2es a4 saa4s" 5a 2e

eate +,te4 7+attes T.s * .e- *t.a3 5raDs 'r .+er -as

T.e F.ter &et'=

9se a 98'64 @-'=876 (and not a blender) to e?tract >uice from allthe foods below and mi? together:1 ,e4+, 2eetr''t8C ,e4+, 5arr'ts8C9 5eer3 st5ks (+se t.e *.'e st5k a4 't '3 t.e eaDes)1>C1/ s-a5. eaDesMt t' taste1 5+5+,2er1 e,'’s G+5e t' ea5. serD2n 0unday only, add 276 -&&uice. ;he deto? >uiceyou will have from @onday to 0aturday will 72; have an apple in itB all otheringredients must be added though.

LET’S O:

1) 6radicate all >unk food, sauces, sugar, desserts, white Aour, white bread,

high fat dairy products and weaknesses from your fridge, kitchenette, bed

side drawers and even your secret stashM 4eplace these with more ful"lling

alternative such as black coHee, lots of water bottles, green vegetables,

healthy fats like nuts and peanut butter and lean cuts of protein. 7ow you

will never have an e?cuse or the option to binge on processed and packaged

high calorie foods.

/) !ou have to say that you can, and you willM 0etting goals is the "rst step

to turn the invisible into visible. ;o set a goal visualiDe the body you need

and desire and then in order to work towards that keep reminding yourself

why you startedM e suggest you maintain a scrap book or dailyweekly log

of how you feel, what you did right and what you did wrong so that you have

a record of the process that turned your dreams into a reality.

8) 6nsure that you are working towards speeding up your metabolism and

that re5uires small and regular meals. @ake sure you have a meal every 1


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hours. 0tart with a hefty breakfast no longer than up 276 =294 within

waking up. e insist that you O2 72; skip any of your "ve meals or

compromise on your recommended 5uantities. e are battling a lifelong

habit of bad eating and we only have a few weeks to do so B let’s keep our

head in the game against all oddsM

9) -lways check to see if each meal has one portion of protein, one portion

of fat and one portion of carbohydrates. For meal + and % carbohydrates will

come from green vegetables 27

or adding inAated amounts of local vegetables like bhindi (okra), palak

( spinach), baingan ( egg plant), turai ( bottle gourd) etc to your meals,

) 4eplace @8


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need to be consumed. ;his might not be as satisfying an option but it sure is

the smart oneM 6specially if you have a demanding career and work around

the clock it is handy to have prepared meals so you don’t waste time making

them and can >ust reach for the right thing at the right time. -n e?ample is to

make a bunch of Jababs and freeDe them, then weigh and cook in your olive

oil 5uantity when the time comesM

Let t.e ta, 2e

BREAKFAST RE%I#ES:

Breakfast #r'te #'*er #+,- S.ake: ;his is the breakfastmentioned on page * Ire4ets:

P B * banana

*//ml skim milkpeanut buttersome coHeescoops chocolate whey protein powder'rushed ice cubes to taste

lend thoroughly in a blender

NE! ON THE MENU C %a,' R' S,''t.e: 0uitablefor meal + or %. For meal * or 3 please add a bananaIre4ets:

*// ml almond milk fat free milk*B3 scoops vanilla protein powderFew drops vanilla e?tract&inch cinnamon powderP tea spoon steviaFla?seed ( use as per your fat re5uirements)8celend thoroughly in a blender

NE! ON THE MENU C #ea+t B+tter a4


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8n a high speed blender add the yoghurt, milk, 0tevia, and grapes. lend until youcan no longer see the grape skins. 7ow add the peanut butter, protein powder andice and blend till smooth.

NE! ON THE MENU B+e2err3 a4 Le,' 'Der

.t Oats: 0uitable for meal *, 3 or 1Ire4ets:*B3 scoops of vanilla protein powder*// grams of fat free yoghurt- pinch of blueberry powder (or %/ grams blueberries)P tsp 0tevia*// ml almond milk (or fat free milk)2ne uice- pinch of salt*1 or Q cup whole grain rolled oats* table spoon chia seeds*3 teaspoon vanilla essence

-lmonds

8n a bowl mi? the vanilla protein powder, raw oats, chia seeds, almond milk, stevia,pinch of salt, vanilla essence and lemon >uice. 8n a separate bowl mi? together fatfree yoghurt and blueberry powder (or blend in %/ grams blueberries). 7ow in a tallglass layer the two mi?tures until you run out of both. 'over with cling "lm andleave in the fridge over night. efore serving top with a few fresh blueberries and 1B+ sliced almonds. 8f you are unable to "nd blueberries us strawberries instead.

NE! ON THE MENU C $aa a4 A,'4 ' Berr3#r'te Bars : ;his is suitable for meal + or %Ire4ets:K scoops of vanilla protein powderP cup whole grain rolled oats1 table spoons grated coconut Aakes*1 cup chunky peanut butter8 cup almond milk2ne lemons Dest=andful gogi berries*/ sliced almonds

8n a bowl mi? the vanilla protein powder and oats. 8n a stand mi?er ( or blender)slowly beat peanut butter, lemon Dest, almond milk until well combined. 7ow

gradually add the protein powder mi?ture and keep blending until smooth.


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Ire4ets:

%/g strawberries%/g blueberrieshandful of go>i berriesscoops strawberry or vanilla whey protein shake

'rushed ice cubes to taste ;op with chopped almonds

lend thoroughly in a blender8f you are unable to "nd blueberries use *// grams strawberries instead.

T.e Eerer: T.s is suitable for breakfast or meal 3Ire4ets:

* small banana*//g strawberries

3 tbsp "nely ground rolled oats or oat branscoops vanilla or strawberry whey protein shake'rushed ice cubes to taste-dd chopped walnuts&lace all the ingredients in a blender and blend thoroughly

T.e #+,-tress : ;his is suitable for breakfast or meal 3

Ire4ets:

3 small plums depitted

*//ml fat free yoghurt (no added sugars)scoops of vanilla whey protein powder'rushed ice cubes to tasteFla? seeds (* table spoon for men and * tea spoons for women)

lend thoroughly in a blender

T.e K* %a: ;his is suitable for breakfast or meal 3

Ire4ets:*%/gs strawberries*//gs kiwi0coops vanilla whey protein powder'rushed ice to tasteround Fla?seedlend thoroughly in a blender and gobbleM

T.e #r'te


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Ire4ets:* banana*%/ ml fat free milk*%/ ml fat free yoghurtscoops of vanilla whey protein shake

;iny bit cinnamon

0ome 0tevia for sweetnessround Fla?seed

lend thoroughly in blender

%ONTINENTAL MEALS

%HI%KEN RE%I#ES

NE! ON THE MENU %HI%KEN S#AHETTI

BOLONESE ;his is suitable for meal 3 or 1

INRE&IENTS

!294 N9-7;8;! 2F e?traBvirgin olive oil

half medium onion, "nely chopped

half medium carrot, "nely chopped

3 cloves garlic, minced

!294 N9-7;8;! 2F wholeBwheat pasta

!294 N9-7;8;! 2F ground beef or chicken

* diced tomato

* tablespoon tomato paste

*+ teaspoon salt*+ teaspoon freshly ground pepper

#RE#ARATION

=eat oil in a large nonstick skillet over medium heat. -dd onion, carrot and garlicS cook,

stirring occasionally, until >ust tender, to K minutes.

@eanwhile, bring a large pot of water to a boil. -dd pasta and cook according to package

directions. Orain.

-dd minced meat to the vegetables and cook, breaking up with a wooden spoon, until

cooked through. 0tir in tomato and tomato pasteS reduce heat to mediumBlow, cover and

simmer, stirring occasionally, for */ minutes. 4emove from the heat and stir in salt and

pepper. 0erve the pasta with the sauce.

TI#S

you may also add chopped mushrooms to your sauce

Her23 %.5ke Breasts G ;his is suitable for meal + or %. 8f you’d like tohave it in meal 3 or 1 add brown pasta or one slice whole wheat bread.

Ire4ets:


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chicken breast, skinned and deboned3 sliced tomatoesasil leaves or oregano

;hinly sliced low fat cottage cheeseolive oil#re-arat':

&lace breast on baking sheet. &lace tomato, basil and cheese mi?ture over breast.OriDDle with olive oil ake for 3/ minutes at 3// degrees 'elsius.

%.5ke? Beef ? Fs. Ke2a2s G ;his is suitable for meal + or %. 8f you’dlike to have it in meal 3 or 1 add sweet potato or one slice whole wheat bread.

Ire4ets:chicken or turkey breasts lean beef "sh, skinned and cubedreen chilies, * sliced red or yellow peppercurry powderfat free yoghurt

#re-arat': ;hread the chicken and vegetables alternately on skewers. @i? curry powder andfat free yoghurt into paste. rush over skewers. rill for %B$ minutes per side

Le,' %.5ke Breasts: ;his is suitable for meal + or %. 8f you’d like tohave it in meal 3 or 1 add brown pasta or one slice whole wheat bread.

Ire4ets:chicken breasts, banged with a meat mallet until thinpeanut oil or coconut oilchopped coriander leaves*% ml lime >uice

'hopped onionred pepper0alt and pepper

#re-arat':@i? all the ingredients and spread on both sides of the chicken. 0prinkle with salt,pepper. rill until cooked through. arnish with chopped coriander and lime wedges

NE! ON THE MENU S#AHETTI !ITH S#INA%H #ESTOAN& %HI%KEN MEAT BALLS ;his is suitable for meal 3 or 1

S-a5. #est'(;his &esto will be enough for FOUR serDs. !ou can store the unusedamount in the fridgefreeDer G make sure to cover the pesto before you storeit with plastic wrap)

• 3 cups fresh baby spinach leaves

• 3 B1 garlic cloves (1, if you want it a bit spicy)

• *+ cup toasted walnuts


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• *+ cup olive oil

• *+ grated low fat parmesan cheese

• *K teaspoon salt

• freshly ground pepper

%.5ke Meat2as

• * pound ground 'hicken meat

• *+ cup "nely chopped onion

• 3 large cloves garlic, minced

• *+ cup alsamic inegar

• 3 tablespoons chopped baby spinach leaves

• 3 tablespoons crumbled low fat feta cheese ( or 'ottage 'heese)

• 3 egg whites, lightly beaten

• *3 teaspoon salt

• Freshly ground black pepper

&re5t's

S-a5. #est'*. 9se a knife to roughly chop the garlic, then add it to a food processor.

-dd the walnuts and pulse a few times. -dd the spinach and pulse a couplemore times. 0lowly driDDle in the olive oil until the mi?ture comes together.4emove the pesto from the food processor and add the cheese, salt andpepper, stir to combine. 0erve over YOUR QUANTITY of hot !HOLE!HEAT #ASTA using a little pasta water to loosen the sauce slightly ifneeded.

%.5ke Meat2as*. 8n a medium frying pan over medium heat, saute the onions and garlic

until the onions are translucent, about minutes.3. 'ombine the chicken with all other ingredients, and the onion mi?ture

in a large bowlS try not to overmi? the mi?ture, overmi?ing will make themeatballs tough and dry.


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st're4 t.e freeer t' 2e +se4 ater

QUI%K QUIRKY SALA&S

Stra*2err3 S'ree C ;his 8s suitable for meal 3 or 1

Ire4ets:chicken breast, skinned and deboned3 cups of mi?ed lettuce*// g chopped strawberries3/B+/g of low fat cottage cheese* ;0 balsamic vinegar#re-arat':rill or fry chicken breast for 1B+ minutes per side to taste. ;oss the lettuce,strawberries, cheese and balsamic. ;op with chicken pieces.

A--e a4 !a Saa4 G ;his is suitable for meal * or 3

Ire4ets:* chicken or turkey breast, skinned and deboned, cubedP cup of fat free cottage cheese3 cups of mi?ed lettuce* chopped apple walnuts, choppeduice0tevia to taste#re-arat':Ory grill or fry chicken breast for 1B+ minutes per side to taste. @i? the chopped

apple and walnuts, cottage cheese, lemon >uice and sweetener and then add the

lettuce. Finish topped with chicken pieces.

''4 O’ %.5ke Saa4 G ;his is suitable for meal + or %

Ire4ets:0hredded 'hicken breast/g boiled lentils0ome broccoli, cut into pieces3 egg whites&umpkin seeds

P chopped avocadobasil leavesP lemonolive oil#re-arat':ring a pan of lightly salted water to the boil. -dd in the egg and broccoli Aorets.

-fter a couple of minutes remove the broccoli and run under cold water. 4emove the

egg after another couple of minutes and cool under cold water before peeling and


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slicing. Orain the lentils. For the salad:


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#re-arat':&lace "sh on baking sheet. @i? the chili sauce, orange Dest, spring onion, coriander

and sesame oil and add over "sh. ake for 3/B1/ minutes at 3// degrees 'elsius.

T+a Saa4 B ;his is suitable for meal + or %. For meal 3 or 1 add chopped apple

or boiled 5uinoa.

Ire4ets:'anned tuna in brine ( drained)* cup chopped carrots, celery, green peppers, onionolive oiluice0alt and pepper#re-arat':Orain the tuna before adding olive oil and mi?. -dd lemon >uice and choppedvegetables.

S+,,er’s Sa,' G ;his is suitable for meal + and %. For meal 3 or 1 addboiled sweet potato or 5uinoa.

Ire4ets:salmon "sh "lletsolive oil* teaspoon gingeruice&arsley, chives, dill chopped#re-arat':&lace "sh on baking sheet. @i? the lemon >uice, oil, ginger and herbs and thendriDDle over the "sh. rill for %B$ minutes on each side

BEEF RE%I#ES

NE! ON THE MENUC BEEF BURERS !ITH

MUSHROOM SAU%E ;his is suitable for meal 3 or 1

@ake sure you use only 427 970 (available at &ie in the 0ky and 7eco’s)

Oepending on your 5uantity of carbohydrates per meal, use either both halves of the bun or

simply lay your burger patty on the lower half of the bun and eat away ( avoid both sides of

the bun basicallyB eat only half of it). !ou may also substitute the ground beef used for the patty with minced chickenM

INRE&IENTS FOR THE #ATTY:

* kg round eef

* 2nion

3 ;able spoons orcestershire 0auce ( easily available at any super market)

* P ;ea spoon lack &epper


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3 ;ea spoons 0alt

* ;able spoon ;omato 0auce ( ketchup)

* ;able spoon


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Beef *t. $eeta2es B ;his is suitable for meal + and % .

8ngredients:beef strips+ cups of vegetables: broccoli, carrots, cauliAower, red peppers, green beans, onionminced garlicolive oil=erbs and spices&reparation:=eat oil in deep pan and add onions and garlic and cook a little before adding beefstrips. -dd vegetables and spices and stir fry till ready

Beef Saa4 B ;his is suitable for meal + and %. For meal 3 and 1 add sweetpotato

Ire4ets:eef steak sliced

P cup sliced mushroomschopped walnuts3 cups ice berg lettucebalsamic vinegarolive oil#re-arat':=eat oil in pan until hot and then add beef slices. 7ow add mushrooms andbalsamic vinegar. hen ready layer over greens and top with walnuts

NE! ON THE MENUM !ra-s? R's B ;his is suitable for meal + or %

Ire4ets:- few slices of eef 'hicken ;urkey &astrami (thinly sliced cold cuts) to use for thewrap itself 0liced 2nionFat Free 'ottage 'heese0alt and &epper#re-arat':

;o make your wrap, place the cottage cheese and sliced onion onto your beefchicken turkey pastrami (cold cut), season with salt and pepper, and wrap into aroll.

ALL &AY LON BREAKFAST ES

Make s+re 3'+ 4' 't .aDe es ,'re t.a 'e ,ea -er 4a3 as a

s+2stt+te f'r a3 't.er k4 'f -r'te

NE! ON THE MENU C 'r4a Ra,se3 B+tter3 S5ra,2e4

Es ,a4e Heat.3 G ;his is suitable for meal + or %. For meal *, 3 or 1 add


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one slice whole wheat toast.

Ire4ets:%BK egg whites3 knobs olive butter, separated3B1 tea spoon low fat cream cheese (or low fat cottage cheese)

0plash of olive oil0alt and pepper#re-arat':=eat a deep pan on the stove and spray with a little bit of olive oil. eat your eggwhites in a blow and add * small knob olive butter. 7ow lower the heat of the stoveto the lowest point and add the eggs to the deep pan and keep stirring to make surethey do not stick or curdle too much. ;ake oH the heat and add * tea spoon fat freecream cheese, put back onto the heat and keep stirring. 2nce the egg whites beginto thicken add the salt and pepper and * tea spoon cream cheese along with yoursecond knob of butter. ;ake oH the heat and serve immediately. 6nsure that theeggs do not overcookM

N' %rea, %rea,3 S5ra,2e4 es G ;his is suitable for meal + or %.For meal *, 3 or 1 add one slice whole wheat toast.

Ire4ets:% egg whites* table spoon skim milk'hopped chives0alt and pepper@i?ed herbs#re-arat':eat the eggs and milk and then dd seasoning and herbs. &reBheat pan and then fryuntil cooked

S,-e N' F+ss O,eets B ;his is suitable for meal + or % For meal 3 or 1add one slice whole wheat toast.

Ire4ets:% egg whitesmushrooms slicedlow fat cheese slice ( =appy 'ow) shredded0alt and pepper to taste@i?ed herbs

#re-arat':eat the eggs with seasoning and herbs. -dd mushrooms. Fry until cooked and topwith cheese.

!ou may also add green chili, red chili, olives, onions and coriander.

OAT RE%I#ES

Breakfast #r'te Oats G ;his is suitable for meal breakfast, meal 3 or


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meal 1

Ire4ets:*1 cup or Q cup oatmeal (*// percent whole grain oats or oat bran)scoops protein powder (any Aavor desired: strawberry or vanilla)%/g chopped strawberries

ater according to desired consistency7uts ( almonds and walnuts)ogi berries handful#re-arat':'ombine oats in water and cook for 3 to 1 minutes. hen oats are cooked andcooled stir in protein powder.-dd strawberries, nuts and gogi berries on top.

Oat3 #a5akes G ;his is a suitable for breakfast, meal 3 or meal 1

Ire4ets:raw oats% egg whites0tevia sweetener (optional)peanut butter (optional) or otherwise use olive oil#re-arat':eat egg whites and add the raw oats and continue to mi?. uice2ne slice of 4ye read or &umpernickel bread ( or whole wheat bread)#re-arat':

'ombine cottage cheese and olive oil and beat until smooth. ;hen add in tuna orshredded chicken, onions, carrot, and lemon >uice and blend well to combine. -ddon slice of rye bread

%a-er Sa4*5. B ;his is suitable for meal 3 or 1

Ire4ets:Flattened chicken breast1/ml lemon >uice


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2live oil*%/ ml clear chicken stockcapers0alt and &epper4ye bread or hole heat bread#re-arat':

Flatten the chicken breast using cling Aing ad hammer and then season on eachside. =eat olive oil in a pan and add the chicken breast. 'ook until crisp. 7ow mi?lemon >uice in chicken stock and add. 'ook until stock thickens. 7ow add a fewcapers. 4emove from pan and let the chicken cool. 0lice and add to bread or eat itwith a salad.

&ESI RE%I#ES

NE! ON THE MENU TOMATO %HI%KEN !ITH BRO!N RI%E ;his is suitable for meal + and %

Ingredients

• 1 small onion, chopped

• 2 cloves garlic, chopped

• 1 slice fresh ginger root

• Your quantity olive oil

• 1/2 teaspoon ground cumin

• 1/2 teaspoon ground turmeric

• 1/2 teaspoon salt or to taste

• 1/2 teaspoon ground black pepper or to taste

• 1/2 teaspoon ground cardamom

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

• 1/ teaspoon ground cloves

• 1 bay leaf

• skinless chicken cubes

• 1!2 whole peeled tomatoes, crushed

Directions

• "lace onion, garlic and ginger in a food processor and process into a paste# $eat oil in a large skillet over

medium heat, add onion paste and saute, stirring continuously, for about 1% minutes#

• &tir in the cumin, turmeric, salt, pepper, cardamom, cinnamon, cloves and bay leaf# &aute, stirring, for 1 to 2

minutes# "lace chicken pieces in skillet and stir them around with the spice mi'ture until they are well coated#

• &aute for another minutes, then pour in the tomatoes with some water and stir# educe heat to low and

simmer for a while, or until the oil has separated from the liquid# &tir occasionally# (ote* +f you simmer

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

&erve with -rown rice or for a Low Carbohydrate Meal serve without rice!

H',e Ma4e Kee,a


25/28

Ire4ets:@inced chicken3 onions*3 table spoon garlic paste3 tomatoes peeled, sliced* *3 table spoon keema masala ( 0han or any other brand)

olive oil#re-arat':0lice onions and sautT until brown . -dd the minced meat and garlic paste. 'ookuntil the chicken does not smell and turns brownish. -dd masala and tomatoes.'ook for "ve minutes on low Aame and add half cup water.


26/28

=alf onion sliced thinly1+ table spoon Jofta masalareen chili, "nely chopped'oriander2live oil#re-arat':

@i? all the ingredients together and form meat balls. ;ake another thinly sliced onion and brown in oil. -dd 3 table spoons of low fatyogurt and 1+ table spoon more kofta masala and cook. -dd the meat balls andbrown for twenty minutes. 7ow add * cup water and cook on a low Aame. 2ncecooked, add coriander.

M4 %.5ke #+a' G ;his is suitable for meal 3 or 1

Ire4ets:rown rice (left in water for 3%B1/ minutes)'hicken, cubed* onion* table spoon garlic paste* *3 table spoon &ulao masala2live oil#re-arat':rown the sliced onion in olive oil and add chunked chicken. 7ow add garlic pasteand wait till it turns brown. -dd pulao masala and cook until mi?ed. -dd *B3 cupswater and rice and cook on low Aame for 3%B1/ minutes

%.at (to add some spice to your desi meals)

Ire4ets:* *3 table spoon grounded red chili

*+ tea spoon garlic paste.* lemon0alt to taste.@i? through, add fat free yogurt (optional)

!.'e !.eat R't (to be used in breakfast, meal 3 or meal 1)

H'* t' 4' t: ;ake your 5uantity of hole heat -tta ( &aa is the best brand touse) and add some water to make a dough. ;he dough will not have the stickyconsistency of white Aour when kneaded but will form into a "rm ball. 4oll out theball of whole wheat atta onto your work surface and cook on a tawa like normalwhite roti.

#aak %.5ke G ;his is suitable for meal 3 or 1 with a hole heat 4oti

Ire4ets:'hicken, cubed0pinach, according to chicken (around * cup boiled)* onion3 tomatoes


27/28

* *3 tbsp grounded red chilies0alt to taste2live oil#re-arat':rown the onion in olive oil. -dd chicken, grounded chili and salt. rown themi?ture. -dd spinach and keep cooking until the water dries up.

S-53 %.5ke R'ast G ;his is suitable for meal 3 or 1 and best eaten in aroll with whole wheat roti

8ngredients:3 table spoons low fat yogurt* *3 tea spoon grounded red chili*+ tea spoon salt2live oil'hicken, cubed#re-arat':

@i? all the ingredients together with the chicken.rap in aluminum foil. ake in a preheated oven, leave for +% minutes on *%/degrees.'an also be sautTed in a pan.

%.5ke Br3a G ;his is suitable for meal 3 or 1

Ire4ets:rown rice (left in water for 3%B1/ minutes)* onion sliced* *3 table spoon biryani masala2live oil

*3 table spoon garlic paste#re-arat':rown the onion and add chicken . -dd garlic paste and brown. -dd biryani masalaand * *3B3 cup water, until the water reaches a boil keep cooking and then add therice.


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*+ tea spoon salt2live oil* onion sliced3 tomatoes'oriander#re-arat':

rown the onion in oil and add chicken and garlic. -dd salt and chili to brownfurther. -dd tomato and leave on low Aame for %B*/ minutes. 7ow add *3 cupwater. 2nce cooked, add coriander

42 day challenge meal plan

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