challene at loss: a recipe for success€¦ · mexican butterfly chicken breast10 pan-fried chilli...

Challenge Fat Loss:A Recipe for Success

Lindsaybeale.com

Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2017 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

Drinks

Creamy pecan protein smoothie 1

Strawberry & lemon smoothie 2

Creamy pineapple & coconut smoothie 3 Snacks & treats

Chocolate figgy bars 4

Pumpkin energy balls 5

Raspberry protein pudding 6 Breakfast

Blueberry, avocado, oat & chia protein bowl 7

Indian spiced muffins 8

Breakfast protein oat bars 9

Lunch

Mexican butterfly chicken breast 10

Pan-fried chilli & lemon haddock 11

Thai chicken noodle soup 12 Dinner

Aromatic chicken tagine with apricots 13

King prawn risotto with peas & fennel 14

Minty lamb loin with fragrant rice & peas 15

Contents

Welcome

Welcome to Challenge Fat Loss: A Recipe for Success.

This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%!

Over the past ten years, I have evolved and developed

CFL and have helped 100’s of people shed stones and

inches and feel better about themselves. If you are

overweight, chances are you will suffer from various

health related illnesses, such as high blood pressure,

heart disease, type 2 diabetes, digestive and bowel

issues, as well as skin complaints.

Choosing foods that are ‘near to nature’, natural and

unprocessed can help combat most symptoms and

indeed I have many clients who have lost several stones and reversed type 2 diabetes, in

some cases coming off of ALL medications.

Nutrition and activity are enormously important in keeping your body in tip-top condition

and I don’t mean you have to work out like an athlete, but walking and some light physical

exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you

automatically make better choices in the food you choose, buy, cook and eat.

Great food can be the start of a new you. A definite recipe for your success.

Let’s get started!

Lindsay

Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are

you can dismiss it immediately as a short term fad diet. This is a way of eating that will

enable you to achieve both fast and permanent results in a way that is 100% sustainable.

You see this change has to be permanent so it has to be both straightforward and above all

enjoyable. The good news is that my recipe book will show you how quick, easy and tasty

eating this way is.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from oily fish, nuts, avocados,

coconut and olive oils (healthy fats are an essential part

of a balanced diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits that

my recipes have to offer – enjoy!

Client success

Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help

myself. Both my parents had major health issues in their 50’s and I was terrified I would end

up the same. Having spent all my adult life not just overweight but obese, and I mean all my

adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads

there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy

attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal

with emotions, traumatic life experiences as a child had a major impact on what, and why I

ate what I did. Outside people thought I was happy, and full of life but on the inside I hated

myself, how I looked and how I felt.

Finally at the age of 50 I met Lindsay Beale and CFL

challenges, what a transformation, for the first time in

my life I felt in control of my body and what I put into

it, I love cooking and am passionate about good food,

whereas before, diets and slimming groups all that

seemed to take that passion away from me, Lindsay

really encourages cooking, experimenting, and above

all enjoying every mouthful – even the chocolate. Not

once am I made to feel guilty or bad!!! I have learned

about real nutrition and the benefits of good food has

on my wellbeing.

For me this has been such a journey, I have gained

so much confidence and for me a wonderful, caring

therapy, dealing with issues from childhood and realising I am a good person who deserves

the very best and that means giving myself permission to look after myself. The support of

the group is like no other I have experienced, there is no competition with each other, only

kindness, support and encouragement. Lindsay is there every step of the way, and no matter

how we feel will coach, teach and nurture us to be the best we can.

I am now the lightest, slimmest and fittest I have been for a long, long time.

Thank you for being the most amazing person who I really think has changed my life

Marie xxx

A routine blood test resulted in me being told I

was a borderline diabetic and weight was an issue.

I was devastated. I had previously tried all the

household slimming groups only to put all the

weight back on plus! I had heard about Lindsay’s

fat loss group and so gave it a try. At this point

I also suffered with migraine and was on daily

medication as well as prescribed meds to take

when I had an attack. I didn’t like going out and

was uneasy about my size.

Within 10 months the weight loss was dramatic;

losing weight was easy using Lindsay’s tools of

combining a healthy diet and exercise, in 12

months I was 4 stone lighter, my skin was clearer

(I also suffer with roseatia) and I felt absolutely

fabulous! I became more confident about going

out again.

My husband noticed a huge change in my

wellbeing for the better. The migraines became less

frequent and I came off of the medication. I was

given the all clear by the doctor as my blood sugar

levels had become normal.

I am almost 3 years down the line now and

maintaining the weight loss without a problem.

My relationship with food has changed as I am

now accountable for what goes into my body. I still

have treats but find my treat choices have changed

and more often without thinking about it I choose food more wisely because it tastes

different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I

look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I

didn’t care for me much at all.

Thankyou Lindsay for all your help during the good and bad times. I have found a new lease

of life since I started the CFL courses and I don’t believe I want to change back to my old

habits. I love me.

Jo Burdett

Get in touch

Lindsay Beale

Lindsaybeale.com

E-mail [email protected]

www.facebook.com/lindsaybealefitness

https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb

visit www.amykenyon.com tel 0151 3241 555

150ml nut milk of your choice65g frozen banana30g vanilla flavour whey or rice protein powder (optional)10g pecans, chopped1/2 tsp vanilla extract10g pitted chopped datesfor topping:5g chopped pecans

SERVES 1

Place all of the ingredients in a blender and blend until creamy. Serve.

Consume immediately.

Creamy pecan protein smoothie

PER SERVING:

334 Calories25g Carbs27g Protein14g Fat

1DRINKSLindsaybeale.com E-mail [email protected]

visit www.amykenyon.com tel 0151 3241 555 DRINKS

100g fresh strawberries, hulledjuice of 1/2 a small lemon90g plain yoghurt (use dairy free yoghurt if preferred)150ml chilled unsweetened almond milk 7g sunflower seedshoney to taste (or use natural sweetener of your choice)

SERVES 1

PER SERVING:


Place all of the ingredients in a blender and blend until creamy. Serve.


Strawberry & lemon smoothie


visit www.amykenyon.com tel 0151 3241 555 DRINKS

80g fresh pineapple60g fresh strawberries30g unsweetened coconut milk70g plain yoghurt (use dairy free if preferred)200ml cold water25g vanilla flavour whey or rice protein powder (optional)3 ice cubes

SERVES 1

PER SERVING:


Put all of the ingredients into a blender and pulse until creamy.

Add a drop more water if required. Serve.


Creamy pineapple & coconut smoothie


40g dark chocolate (minimum 70% cocoa)1 tsp coconut oil90g dried figs, chopped finely80g almond or cashew butter30g coconut flakes or desiccated coconut 1/2 tsp ground ginger15g coconut oil10g chia seeds

MAKES 6 BARS

Line the base of a 15cm square tin with baking paper.

Place the chocolate and 1 tsp coconut oil in a saucepan. Bring a shallow basin of water to the boil over a medium / low heat source and carefully place the saucepan in the basin. Stir until melted. Remove from heat and allow to cool for 5-10 minutes.

Mix all of the remaining ingredients in a large bowl until thoroughly combined. Transfer mixture to the tin and spread out evenly. If the mixture doesn’t cover the base of the tin, use a spatula to neaten the edges of the mixture.

Pour the chocolate over the mixture and refrigerate until set.

Cut into 6 bars.

Store any leftovers in an airtight container and refrigerate for up to 4 days.

PER BAR:


Chocolate figgy bars

12 4SNACKS & TREATSLindsaybeale.com E-mail [email protected]

60g oats (use gluten free if preferred)150g pumpkin purée35g dried chopped dates10g flaxseed1 tsp vanilla extract20g unsweetened coconut flakes10g sunflower seeds25g agave syrup (or use natural sweetener of your choice)

MAKES 9 ENERGY BALLS

Place all of the ingredients in a bowl and mix well to combine.

Roll the mixture into nine balls. Refrigerate for one hour before serving.

Store in an airtight container and refrigerate for up to 3 days.

Pumpkin energy balls

PER BALL:


5SNACKS & TREATSLindsaybeale.com E-mail [email protected]

40g oats (use gluten free if preferred)90ml unsweetened almond milk (or use milk of your choice)30g vanilla or raspberry flavour whey or rice protein powder (optional)30g fresh raspberries1 tsp vanilla extracta small amount of stevia to taste (only required if not using protein powder. Use an alternative natural sweetener if preferred)for topping;10g fresh raspberries 10g macadamia nuts, chopped

SERVES 1

Mix all of the ingredients in a bowl until thoroughly combined. Refrigerate for one hour or more.

Transfer the mixture to a serving bowl. Top with the macadamia nuts and fresh raspberries.

Serve.

Refrigerate any leftovers for up to 2 days.

PER SERVING:


Raspberry protein pudding

6Lindsaybeale.com E-mail [email protected] SNACKS & TREATS

150ml unsweetened almond milk100g natural yoghurt (use dairy free if preferred)50g frozen avocado50g frozen blueberries30g vanilla flavour whey or rice protein powder (optional)25g oats (use gluten free if preferred)10g chia seeds1/2 tsp ground cinnamon

SERVES 1

PER SERVING:


Blueberry, avocado, oat & chia protein bowl

Place all of the ingredients in a blender and blend until smooth.

Transfer to a bowl and top with a sprinkle of oats and berries.

Store in an airtight container and refrigerate for up to 24 hours.

15Lindsaybeale.com E-mail [email protected] 7BREAKFAST

1 tsp ghee or coconut oil plus extra to grease tin 1 tsp curry powder1 small red onion, finely chopped1 red chilli, finely chopped6 eggs1/2 tsp cumin seedsa pinch of sea salt a pinch of ground black pepper50g spinach, finely chopped30g peas

MAKES 8 MUFFINS

Preheat oven to 180˚C/350˚F. Grease 8 compartments of a muffin tin.

Melt the ghee / oil in a saucepan over a medium heat. Add the onion, chilli and curry powder, stir well and sauté for 4 minutes, stirring occasionally.

Remove pan from heat and transfer the mixture to a plate to cool for 5 minutes.

Meanwhile place the eggs, cumin, salt and pepper in a large jug and whisk well. Add the peas and spinach and stir.

Stir in the onion mixture.

Pour the mixture into the compartments. Bake for 15 minutes or until firm.


Indian spiced muffins

PER MUFFIN:



50g oats (use gluten free if preferred)50g chocolate flavour whey or rice protein powder (optional)15g cocoa powder35g dried dates, chopped and pre-soaked in cold water for 30 minutes30g cashews, chopped15g unsweetened coconut flakes1 tsp vanilla extract1/4 tsp sea salt60ml cold water or unsweetened almond milk25g almond butter

MAKES 8 BARS

Place all of the ingredients in a bowl and mix well to combine thoroughly. If the mixture is a little dry, add a drop more water / almond milk so that the mixture combines well.

Line the base of a 15cm square tin with greaseproof paper.

Pour the mixture into the tin and press down firmly to cover the base of the tin.

Refrigerate for one hour or more. Cut into 8 pieces.


PER BAR:


Breakfast protein oat bars


2 x 200g fresh chicken breasts15ml extra virgin olive oil1 tsp paprika1/2 tsp chilli powder1/2 tsp coriander powder1/3 tsp cumin seedsa pinch of salt and black pepper 1 red bell-pepper, sliced1 green bell-pepper, sliced2 small red onions, sliced14 cherry tomatoes, halved2 lime wedges to serve

SERVES 2

Place the chicken breasts between two layers of cling film. Hit the chicken breasts with a rolling pin to tenderise the meat.

Drizzle the olive oil over the chicken breasts. Sprinkle the paprika, chilli powder, coriander powder, cumin seeds and salt and pepper evenly over the chicken.

Cover with cling film and refrigerate for at least half an hour, but longer will provide a better flavour.

Preheat oven to 180˚C/350˚F. Place the chicken breasts, peppers, onions and tomatoes on a baking tray. Cook for 20-25 minutes, ensuring the chicken is cooked thoroughly. Serve with lime wedges


Place a chicken breast on a chopping board. Place your hand flat on top of it and, using a sharp knife, slice into one side of the breast, starting at the thicker end and ending at the thin point. Be careful not to cut all the way through to the other side. Open out the breast so that it resembles a butterfly. Repeat with the other chicken breast.

Mexican butterfly chicken breast

PER SERVING:


18Lindsaybeale.com E-mail [email protected] 10LUNCH

3/4 tsp paprika1/2 tsp dried red chilli flakesa pinch of salt and pepper2 x 140g haddock filletsjuice of 1/2 a lemon10g butter or coconut oil

SERVES 2

Sprinkle the paprika, chilli flakes, salt, pepper and lemon juice over the haddock.

Melt the butter/ oil in a frying pan over a medium heat.

Place the haddock in the pan, skin side down and fry gently for around 8 minutes or until cooked throughout. Serve.


Pan-fried chilli & lemon haddock

PER SERVING:



1 tsp ghee or coconut oil 1 large stick lemongrass, minced1 inch piece fresh galangal or ginger, peeled and finely chopped4 small shallots, finely chopped2-3 green chilli peppers, finely chopped2 cloves fresh garlic, finely chopped4 spring onions, finely chopped850ml chicken stock or recently boiled waterjuice of one limea pinch of sea salta pinch of ground black pepper15ml fish sauce (nam pla)300g stir fry vegetables1kg skinless chicken drumsticks120ml unsweetened coconut milk50g (per person) rice vermicelli noodles

SERVES 5

Melt the ghee / oil in a large saucepan over a medium heat. Add the lemongrass, galangal, shallots and chilli peppers and sauté for 2-3 minutes.

Add the garlic and spring onions and cook for 1-2 minutes, stirring frequently. Add the chicken stock and bring to the boil, then reduce heat to simmer gently.

Add the lime juice, salt and pepper, fish sauce, stir fry vegetables and chicken. Cover and cook for 20 minutes or until the chicken is thoroughly cooked.

Meanwhile, bring a saucepan of water to the boil. Add the rice noodles and cook for 2-3 minutes, until cooked. Drain well and leave to stand for several minutes, then stir into the soup.

Add the coconut milk to the soup, stir and cook for one minute. Serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING:


Thai chicken noodle soup


10g butter or coconut oil 600g skinless and boneless chicken thighs1 white onion, finely chopped2 garlic cloves, finely chopped25g fresh ginger, finely chopped2 red chillies, finely chopped10g cinnamon sticks broken into pieces3 sprigs of fresh rosemary400g tinned peeled plum tomatoes20g honey130g dried pitted apricots30g flaked almonds200ml chicken stock (made with one organic stock cube)

SERVES 4

Preheat oven to 180˚C/350˚F. Melt the butter/oil in a tagine or heavy base casserole dish.

Add the chicken thighs and cook for 1-2 minutes, stirring to brown slightly on both sides.

Add the onion, garlic, ginger, chillies, cinnamon sticks and rosemary. Stir well and cook for 5 minutes, allowing the onions to soften.

Add the peeled plum tomatoes, honey, apricots, flaked almonds and chicken stock. Stir well and bring to the boil.

Place the lid on the tagine or casserole dish, transfer to the oven and cook for 50 minutes.


Aromatic chicken tagine with apricots

PER SERVING:


21Lindsaybeale.com E-mail [email protected] 13DINNER

10g butter or coconut oil1 medium brown onion, finely diced2 garlic cloves, finely diced1 tsp fennel seeds200g arborio rice450ml hot vegetable stock (made with one organic stock cube)80g frozen peas300g raw peeled king prawnsgrated zest of 1/2 a lemona squeeze of lemon juicea small handful of fresh chives, finely chopped a pinch of sea salt a pinch of black pepper

SERVES 3

Melt the butter / oil in a large saucepan over a medium heat. Add the onion, garlic and fennel seeds. Cook gently for 5 minutes, stirring frequently.

Add the rice and stock to the saucepan and stir. Cover and simmer gently for 10 minutes, stirring occasionally. Add a little boiling water if the mixture is too dry.Cook for a further 10 minutes, stirring occasionally.

Add the peas and cook for 5 minutes.

Add the prawns, stir well and cover. Cook for 5 minutes, or until the prawns are cooked throughout.

Add the lemon zest, lemon juice, chives and salt and pepper.


King prawn risotto with peas & fennel

PER SERVING:



250g lamb loin fillets2 cloves garlic, finely choppeda small bunch of fresh mint, finely chopped, plus extra to garnisha small sprig of rosemary1/2 tsp sea salt15g butter or coconut oil100g uncooked basmati rice (or use grated cauliflower if preferred)100g frozen peas100g white onion, finely chopped grated zest of 1/2 an unwaxed lemon

SERVES 2

Preheat oven to 190˚C/375˚F. Melt 10g of the butter / oil in a large frying pan. Add the lamb and cook over a medium / high heat for 2 minutes on each side. Finish cooking the lamb for 10 minutes in the oven.

Bring a saucepan of water to the boil and add the rice or cauliflower. Stir well. Reduce heat and simmer until cooked. Remove from water with a slotted spoon and drain. Bring the water back to the boil and add the peas. Reduce heat to simmer and cook for 3-4 minutes. Drain.

Heat the remaining butter / oil in the frying pan and add the onion. Sauté for 2 minutes, stirring. Add the rice and peas to the frying pan and stir well. Cook for 1-2 minutes, stirring. Add the lemon zest to the rice and stir well. Remove pan from heat.

Serve the rice topped with the lamb. Sprinkle the extra chopped mint over the dish and serve.


Place the lamb in a large bowl. Add the garlic, mint, rosemary and sea salt. Stir well and cover. Refrigerate for one hour or overnight if you have time.

PER SERVING:


Minty lamb loin with fragrant rice & peas


challene at loss: a recipe for success€¦ · mexican butterfly chicken breast10 pan-fried chilli...

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